\n $\"Gi\u1ea3m$ \n <\/div>

Ch\u1ebf \u0111\u1ed9 \u0103n carb cycling s\u1ebd lu\u00e2n phi\u00ean c\u00e1c ng\u00e0y low carb v\u00e0 high carb gi\u00fap t\u0103ng hi\u1ec7u qu\u1ea3 gi\u1ea3m c\u00e2n v\u00e0 gi\u1eef v\u00f3c d\u00e1ng l\u00e2u b\u1ec1n.<\/p>\n<\/figcaption><\/figure>\n

\u0110i\u1ec1u ch\u1ec9nh n\u0103ng l\u01b0\u1ee3ng v\u00e0 l\u01b0u tr\u1eef ch\u1ea5t b\u00e9o<\/b><\/em><\/p>\n

– Insulin: Khi th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n low carb gi\u00fap duy tr\u00ec m\u1ee9c insulin th\u1ea5p, r\u1ea5t t\u1ed1t cho vi\u1ec7c \u0111\u1ed1t m\u1ee1 th\u1eeba<\/a> v\u00ec insulin l\u00e0 hormone l\u01b0u tr\u1eef ch\u1ea5t b\u00e9o. Tuy nhi\u00ean, n\u1ebfu insulin qu\u00e1 th\u1ea5p, n\u00f3 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng n\u1ea1p l\u1ea1i glycogen c\u01a1 b\u1eafp v\u00e0 l\u00e0m gi\u1ea3m s\u1ea3n xu\u1ea5t hormone tuy\u1ebfn gi\u00e1p.<\/p>\n

Trong ch\u1ebf \u0111\u1ed9 \u0103n carb cycling, ng\u00e0y low carb khi\u1ebfn m\u1ee9c Insulin th\u1ea5p, t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c \u0111\u1ed1t ch\u1ea5t b\u00e9o. C\u00f2n ng\u00e0y high carb, l\u01b0\u1ee3ng carb cao t\u1ea1o ra s\u1ef1 t\u0103ng \u0111\u1ed9t bi\u1ebfn insulin. S\u1ef1 t\u0103ng n\u00e0y kh\u00f4ng g\u00e2y h\u1ea1i v\u00ec n\u00f3 \u0111\u01b0\u1ee3c d\u1eabn v\u00e0o c\u01a1 b\u1eafp \u0111\u1ec3 b\u1ed5 sung glycogen nh\u1edd v\u00e0o bu\u1ed5i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao. Insulin c\u0169ng gi\u00fap \u0111\u01b0a c\u00e1c acid amin v\u00e0o c\u01a1 b\u1eafp, h\u1ed7 tr\u1ee3 t\u1ed5ng h\u1ee3p protein v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1, \u0111\u00e2y l\u00e0 s\u1ef1 “k\u00edch ho\u1ea1t” insulin c\u00f3 l\u1ee3i.<\/p>\n

– Cortisol: Khi \u0103n ki\u00eang k\u00e9o d\u00e0i, c\u1eaft gi\u1ea3m calo v\u00e0 carb qu\u00e1 l\u00e2u, k\u1ebft h\u1ee3p v\u1edbi t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao, \u0111\u01b0\u1ee3c c\u01a1 th\u1ec3 coi l\u00e0 m\u1ed9t d\u1ea1ng stress. \u0110i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn t\u0103ng ti\u1ebft cortisol. Cortisol cao m\u1ea1n t\u00ednh l\u00e0m t\u0103ng t\u00edch tr\u1eef m\u1ee1 b\u1ee5ng, ph\u00e1 v\u1ee1 c\u01a1 b\u1eafp v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t.<\/p>\n

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$\"G\u1ee3i$ <\/a>
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G\u1ee3i \u00fd th\u1ef1c \u0111\u01a1n m\u1eabu low carb gi\u1ea3m c\u00e2n trong 1 tu\u1ea7n<\/a>\u0110\u1eccC NGAY<\/span><\/p>\n
\n <\/i>\n <\/div>\n
<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Trong ch\u1ebf \u0111\u1ed9 \u0103n carb cycling, ng\u00e0y high carb gi\u00fap l\u00e0m d\u1ecbu ph\u1ea3n \u1ee9ng c\u0103ng th\u1eb3ng. Carb c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m gi\u1ea3m cortisol hi\u1ec7u qu\u1ea3 h\u01a1n protein v\u00e0 ch\u1ea5t b\u00e9o, gi\u00fap h\u1ec7 th\u1ed1ng th\u1ea7n kinh \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i v\u00e0 gi\u1ea3m m\u1ee1 b\u1ee5ng.<\/p>\n
– Hormone tuy\u1ebfn gi\u00e1p (thyroid hormones): <\/em>Khi \u0103n ki\u00eang k\u00e9o d\u00e0i, hormone tuy\u1ebfn gi\u00e1p (\u0111\u1eb7c bi\u1ec7t l\u00e0 T3) l\u00e0 y\u1ebfu t\u1ed1 ch\u00ednh quy\u1ebft \u0111\u1ecbnh BMR (t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n). Vi\u1ec7c ki\u00eang khem v\u00e0 c\u1eaft gi\u1ea3m carb l\u00e2u d\u00e0i l\u00e0m gi\u1ea3m m\u1ee9c T3, g\u00e2y ra s\u1ef1 gi\u1ea3m t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t, khi\u1ebfn c\u01a1 th\u1ec3 c\u1ea3m gi\u00e1c l\u1ea1nh v\u00e0 m\u1ec7t m\u1ecfi.<\/p>\n
Trong ch\u1ebf \u0111\u1ed9 \u0103n carb cycling, l\u01b0\u1ee3ng carb cao trong nh\u1eefng ng\u00e0y nh\u1ea5t \u0111\u1ecbnh l\u00e0 t\u00edn hi\u1ec7u m\u1ea1nh m\u1ebd nh\u1ea5t \u0111\u1ec3 tuy\u1ebfn gi\u00e1p duy tr\u00ec ho\u1eb7c t\u0103ng s\u1ea3n xu\u1ea5t T3. \u0110i\u1ec1u n\u00e0y gi\u00fap ng\u0103n ch\u1eb7n s\u1ef1 th\u00edch nghi trao \u0111\u1ed5i ch\u1ea5t, gi\u1eef cho “l\u00f2 \u0111\u1ed1t calo” c\u1ee7a c\u01a1 th\u1ec3 lu\u00f4n ho\u1ea1t \u0111\u1ed9ng m\u1ea1nh m\u1ebd.<\/p>\n
M\u1eb9o t\u1ed1i \u0111a h\u00f3a ph\u1ea3n \u1ee9ng hormone trong ng\u00e0y high carb <\/strong><\/h2>\n
C\u1eaft gi\u1ea3m ch\u1ea5t b\u00e9o m\u1ea1nh m\u1ebd<\/b><\/em><\/p>\n
\u0110\u00e2y l\u00e0 nguy\u00ean t\u1eafc quan tr\u1ecdng nh\u1ea5t trong ng\u00e0y high carb. M\u1ee5c ti\u00eau l\u00e0 s\u1eed d\u1ee5ng carbohydrate \u0111\u1ec3 k\u00edch th\u00edch insulin v\u00e0 b\u1ed5 sung glycogen. N\u1ebfu \u0103n carb cao v\u00e0 ch\u1ea5t b\u00e9o cao c\u00f9ng l\u00fac, b\u1ea1n s\u1ebd t\u1ea1o ra m\u00f4i tr\u01b0\u1eddng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 t\u00edch tr\u1eef m\u1ee1.<\/p>\n
C\u1ea7n gi\u1ea3m l\u01b0\u1ee3ng ch\u1ea5t b\u00e9o n\u1ea1p v\u00e0o xu\u1ed1ng m\u1ee9c th\u1ea5p nh\u1ea5t c\u00f3 th\u1ec3 (th\u01b0\u1eddng d\u01b0\u1edbi 15% t\u1ed5ng l\u01b0\u1ee3ng calo ho\u1eb7c d\u01b0\u1edbi 50g). H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng d\u1ea7u, b\u01a1, h\u1ea1t, qu\u1ea3 b\u01a1 v\u00e0 c\u00e1c lo\u1ea1i th\u1ecbt m\u1ee1.<\/p>\n
\u01afu ti\u00ean carbohydrate s\u1ea1ch v\u00e0 ph\u1ee9c h\u1ee3p <\/b><\/em><\/p>\n
Kh\u00f4ng ph\u1ea3i m\u1ecdi lo\u1ea1i carb \u0111\u1ec1u t\u1ed1t cho vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh hormone v\u00e0 n\u1ea1p glycogen m\u00e0 n\u00ean d\u00f9ng carbohydrate ph\u1ee9c h\u1ee3p, gi\u00e0u ch\u1ea5t x\u01a1 nh\u01b0 khoai lang, g\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch c\u00e1n d\u1eb9t, quinoa, \u0111\u1eadu v\u00e0 c\u00e1c lo\u1ea1i rau c\u1ee7 gi\u00e0u tinh b\u1ed9t. Ch\u00fang \u0111\u01b0\u1ee3c ti\u00eau h\u00f3a ch\u1eadm h\u01a1n, gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft t\u1ed1t h\u01a1n so v\u1edbi carb tinh ch\u1ebf.<\/p>\n
Ki\u00eang tuy\u1ec7t \u0111\u1ed1i \u0111\u01b0\u1eddng tinh luy\u1ec7n, n\u01b0\u1edbc ng\u1ecdt, k\u1eb9o, b\u00e1nh ng\u1ecdt v\u00e0 b\u1ed9t m\u00ec tr\u1eafng… v\u00ec ch\u00fang g\u00e2y t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft qu\u00e1 nhanh v\u00e0 kh\u00f4ng mang l\u1ea1i l\u1ee3i \u00edch ph\u1ee5c h\u1ed3i glycogen nh\u01b0 carb s\u1ea1ch.<\/p>\n
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\n $\"Gi\u1ea3m$ \n <\/div>
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C\u1ea7n b\u1ed5 sung \u0111\u1ee7 protein \u1edf m\u1ee9c cao \u0111\u1ec3 b\u1ea3o to\u00e0n c\u01a1 b\u1eafp…<\/p>\n<\/figcaption><\/figure>\n
B\u1ed5 sung carb sau t\u1eadp luy\u1ec7n v\u00e0 bu\u1ed5i t\u1ed1i<\/b><\/em><\/p>\n
Th\u1eddi \u0111i\u1ec3m \u0103n carb quy\u1ebft \u0111\u1ecbnh n\u01a1i carb \u0111\u01b0\u1ee3c l\u01b0u tr\u1eef. Theo \u0111\u00f3, n\u00ean \u0103n ph\u1ea7n l\u1edbn carb trong ng\u00e0y high carb ngay sau bu\u1ed5i t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao. Sau khi t\u1eadp t\u1ea1 n\u1eb7ng, c\u01a1 b\u1eafp \u0111ang \u1edf tr\u1ea1ng th\u00e1i nh\u1ea1y c\u1ea3m insulin cao nh\u1ea5t, t\u1ee9c l\u00e0 ch\u00fang s\u1ebd “h\u00fat” carb \u0111\u1ec3 b\u1ed5 sung glycogen \u0111\u00e3 m\u1ea5t. \u0110i\u1ec1u n\u00e0y \u0111\u1ea3m b\u1ea3o carb \u0111i th\u1eb3ng v\u00e0o c\u01a1 b\u1eafp thay v\u00ec \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a th\u00e0nh m\u1ee1.<\/p>\n
Hormone leptin ph\u1ea3n \u1ee9ng m\u1ea1nh nh\u1ea5t v\u1edbi l\u01b0\u1ee3ng carb n\u1ea1p v\u00e0o bu\u1ed5i t\u1ed1i. Do \u0111\u00f3 c\u1ea7n l\u01b0u \u00fd \u0111\u1ea3m b\u1ea3o m\u1ed9t ph\u1ea7n \u0111\u00e1ng k\u1ec3 carb \u0111\u01b0\u1ee3c \u0103n v\u00e0o b\u1eefa t\u1ed1i. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u1ed1i \u0111a h\u00f3a t\u00edn hi\u1ec7u leptin g\u1eedi \u0111\u1ebfn n\u00e3o b\u1ed9, ng\u0103n ch\u1eb7n s\u1ef1 gi\u1ea3m t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t v\u00e0o ng\u00e0y h\u00f4m sau.<\/p>\n
Duy tr\u00ec protein \u1edf m\u1ee9c cao<\/b><\/em><\/p>\n
L\u01b0\u1ee3ng protein ph\u1ea3i lu\u00f4n \u0111\u01b0\u1ee3c gi\u1eef \u1edf m\u1ee9c cao \u0111\u1ec3 b\u1ea3o to\u00e0n c\u01a1 b\u1eafp v\u00e0 h\u1ed7 tr\u1ee3 s\u1ea3n xu\u1ea5t c\u00e1c enzyme c\u1ea7n thi\u1ebft; \u0111\u1ea3m b\u1ea3o \u0103n \u0111\u1ee7 protein (kho\u1ea3ng 1,8 – 2,2g\/kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3) trong ng\u00e0y high carb. Protein v\u00e0 acid amin k\u1ebft h\u1ee3p v\u1edbi carb v\u00e0 insulin s\u1ebd t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c s\u1eeda ch\u1eefa v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp.<\/p>\n
B\u1ed5 sung ch\u1ea5t dinh d\u01b0\u1ee1ng h\u1ed7 tr\u1ee3<\/b><\/em><\/p>\n
M\u1ed9t s\u1ed1 ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft gi\u00fap t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 nh\u1ea1y insulin, \u0111\u1ea3m b\u1ea3o carb \u0111i v\u00e0o c\u01a1 b\u1eafp hi\u1ec7u qu\u1ea3 h\u01a1n. Trong \u0111\u00f3 c\u1ea7n b\u1ed5 sung acid alpha lipoic, crom (chromium) ho\u1eb7c cinnamon tr\u01b0\u1edbc b\u1eefa \u0103n carb cao. Nh\u1eefng ch\u1ea5t n\u00e0y c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng t\u00edn hi\u1ec7u insulin.<\/p>\n
Ngo\u00e0i ra, v\u00e0o ng\u00e0y high carb m\u1eb7c d\u00f9 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n cao, nh\u01b0ng v\u1eabn c\u1ea7n \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7, tr\u00e1nh c\u00e1c y\u1ebfu t\u1ed1 g\u00e2y stress kh\u00f4ng c\u1ea7n thi\u1ebft.<\/p>\n
M\u1eddi \u0111\u1ed9c gi\u1ea3 xem th\u00eam video:<\/b><\/p>\n
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8 lo\u1ea1i n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y gi\u00fap gi\u1ea3m c\u00e2n l\u00e0nh m\u1ea1nh.<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Kh\u00f4ng ch\u1ec9 gi\u1ea3m c\u00e2n, carb cycling c\u00f2n \u0111i\u1ec1u ph\u1ed1i s\u1ef1 trao \u0111\u1ed5i ch\u1ea5t \u0110i\u1ec1u ch\u1ec9nh c\u01a1n \u0111\u00f3i v\u00e0 c\u1ea3m gi\u00e1c no l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng trong h\u00e0nh tr\u00ecnh gi\u1ea3m c\u00e2n – Leptin (hormone no): Khi \u0103n ki\u00eang k\u00e9o d\u00e0i \u0111\u1ec3 gi\u1ea3m c\u00e2n, l\u01b0\u1ee3ng m\u1ee1 c\u01a1 th\u1ec3 gi\u1ea3m, d\u1eabn \u0111\u1ebfn gi\u1ea3m m\u1ee9c leptin. M\u1ee9c leptin […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1101","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1101","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1101"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1101\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1101"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1101"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1101"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}