今日は糖質制限で健康になるのかいな？という記事だよ。
今日も結論からまとめる。
個人的に糖質制限で一番重宝する食材は、ブランパン。
ほとんどの人が今より健康になれると思う。
俺は医者でも栄養系の専門家でもない。ので、今から各全てのことは「俺の考え」
大抵はエビデンスを参考にした正解を言っている自信はあるが、鵜呑みにして全てを信じ込まず、自分でも調べて考えてみるようにして欲しい。
さて本題だ。
糖質制限で、「ちょっとした異常」くらいの病気なら改善傾向に向かうものが多いと考えている。
まず俺の実体験から話そうと思う。
ちなみに条件付きってのは、
- 運動はしっかりやる
- 良質なオイルをしっかり摂る
後述する。
減量が終わった途端、喘息とアトピーが悪化！
もう見出しのまま。減量が終わったら色んな異常が発生する。
思いつくままに箇条書きにしてみよう。
- 喘息の悪化
- アトピーの発生
- 筋肉痛が強くでる
- 寝起きが悪い
- 寝付きも悪い
- 睡眠時間の増加
こんな感じだろうか。
内科の先生と話していて、やはりその先生も糖質の過剰摂取に関しては避けるべきだと明言。
全ての「炎症」は糖質が関与する関係か、とおっしゃっていた。
喘息とアトピーに関してはアレルギー反応が強く出ている感じ。
猫を飼っているだが、外出中は悪化はなく、就寝時にベッドに入ると悪化したりする。（猫がお昼に俺のベッドの上で遊ぶ）
で、減量期はこれらがほとんどない。感覚的には5%くらい。
他の原因もあるかと思うが、俺は糖質の過剰摂取が原因だと見ている。
糖質制限で健康になるというエビデンスはあるん？
めちゃくちゃたくさんある。
肥満改善はもちろん、血糖値関係、脳血管関係、ガンの予防から治療にまで効果があるというデータまで存在する。
そして俺が感覚的に実感のある、アレルギーに対する抵抗の強化、睡眠の質の向上、集中力の向上、このあたりのデータも存在する。
これらの実験が更に進み、万人に向けて公表できるようになるまで実証されれば、病気で苦しむ人が減り、医療費の大幅な削減に繋がる。
ピンポイントで論文を紹介したりはしていないが、目を通した感じ、肯定的な意見が多い印象を受ける。
10年後あたりが楽しみだなぁ。
糖質制限にデメリットは？
もちろんあるよ。
まず科学的なエビデンスの話は置いておいて、俺の実体験と、俺自身が実感のある事を話そう。
- 筋量が減る
タイトルにもある「条件付き」の1つなんだけど、糖質制限は何らかの運動と併用して欲しいんだ。
糖質制限は悪く言うと「エネルギー不足」の状態なので、筋肉が落ちやすい状態と言ってもいい。
運動なしで糖質制限をすると、筋肉がみるみる落ちていく可能性がある。
イメージ的には60歳くらいまでなら問題無いと思うのだが、それ以降はどうだろうか。
例えば筋肉不足で歩行が困難になり、寝たきりになることが想定される。
寝たきりになると人生の楽しみ方が激変する。なんとか阻止しなければ。
よく「オイルをしっかり摂ってケトン体をしっかり出せば筋量は落ない」という情報が出回るが、俺は感覚的には否定的。
もっと多くのデータが欲しいね。
運動はしっかりして、必要最低限の糖質は摂取し、筋肉を向上、最悪でも保つようにしたいところだ。
ちなみに糖質制限で筋肉が落ちる現象を「糖新生」という。興味がある人は調べてみて。 - 代謝が落ちる
筋量が落ちれば基礎代謝も落ちる。当然だ。
いざ更にダイエットを進めようと思ったとき、思いのほか苦戦する可能性がある。 - 肝臓への負担に懸念
これはほとんどの人が当てはまらないと思うが、例えば健康診断で肝臓の数値が悪い人だ。
糖質制限を行うとなれば、多くの人が動物性のたんぱく質と脂質をたくさん摂取することになるだろう。
軽度でも肝機能に障害がある人は、経過に注意して欲しい。
結局どうすればいいの？おすすめは？
- 筋トレなどの運動をする
- 菓子パンやお菓子などの大量摂取は避ける
- 糖質は体重×1g～2gに制限する
(体重が50kgの人は50g～100gの糖質にする) - オイルはしっかり摂取 MCTやココナッツオイルがおすすめ
こんな感じだろうか。
ハードな筋トレを併用する俺からすると、ケトンが出るようなしっかりとした糖質制限は否定的な考えだ。
とにかく筋量が上がらない。
が、過剰に糖質を摂取することにもメリットを感じない。
あくまでも「適度で適切な」糖質制限をおすすめしたい。
ハードなウェイトトレーニングをしていないのであれば、オイルをしっかり摂取することを前提にして、しっかりと糖質制限をしてみてもいいと思う。
痩せるし健康になるケースが多いと思うよ！
Carbohydrate restriction is good not only for diet but also for health! However, with condition.
Are you going to be healthy by restricting sugar today? It’s an article.
I will summarize from the conclusion today.
Ingredients that are most useful for restricting carbohydrates are Blancpain.
I think most people will be healthier now.
I am neither a doctor nor a nutrition specialist. So from now on, everything is “my thoughts”
I am confident that I usually say the correct answer based on the evidence, but I don’t believe it all and I want you to look into it and think about it.
Well this is the main subject.
I think that there are many things that tend to improve if the disease is about “slightly abnormal” due to carbohydrate restriction.
First of all, I will talk from my actual experience.
By the way, the condition is
・ Exercise firmly
・ Take good oil
It will be described later.
Asthma and atopy worsen as soon as weight loss is over!
Still headline. When the weight loss is over, various abnormalities occur.
Make bullets as you think.
・ Deterioration of asthma
・ Generation of atopy
・ Strong muscle pain
・ Waking up is bad
・ Slow sleep
・ Increased sleep time
Is it like this?
Talking with an internal medicine teacher, he clearly states that excessive intake of carbohydrates should also be avoided.
He said that all “inflammation” involves carbohydrates.
I feel a strong allergic reaction with asthma and atopy.
I have a cat, but it doesn’t get worse when I go out, and it gets worse when I go to bed at bedtime. (The cat plays on my bed at noon)
In the weight loss period, there are few of these. Sensory is around 5%.
I think there are other causes, but I think it is due to excessive intake of carbohydrates.
Is there evidence that you can become healthy by restricting carbohydrates?
There are so many.
There are not only improvement in obesity, but also data related to blood glucose levels, cerebrovascular relationships, and cancer prevention to treatment.
And I have a sensory sense of enhanced resistance to allergies, improved sleep quality, improved concentration, and data around this.
If these experiments are further advanced and demonstrated until they can be released to everyone, the number of people suffering from illness will decrease, leading to a significant reduction in medical costs.
I haven’t introduced my papers in a pinpoint manner, but I feel that I have read through and many positive opinions.
I’m looking forward to 10 years later.
What are the disadvantages of carbohydrate restriction?
Of course.
First, let’s talk about scientific evidence and talk about my actual experience and what I feel.
・ Strength decreases
It ’s one of the “conditional” titles, but I ’d like to see carbohydrate restriction combined with some kind of exercise.
Speaking of carbohydrate restriction, it is a state of “insufficient energy”, so it can be said that muscles tend to fall.
If you restrict carbohydrates without exercise, your muscles may fall off.
I think that there is no problem until about 60 years old in terms of image, but what about after that?
For example, it is assumed that walking is difficult due to lack of muscles and people are bedridden.
When you are bedridden, the way you enjoy your life changes drastically. I have to stop it somehow.
I often get the information that if you take oil well and get out the ketone body, you won’t lose muscle mass.
I want more data.
You want to exercise well, get the minimum amount of sugar, improve your muscles and keep them at worst.
By the way, the phenomenon that muscles fall due to carbohydrate restriction is called “gluconeogenesis”. If you are interested, check it out.
・ Metabolism falls
If muscle mass falls, so does basal metabolism. Of course.
When you want to go on a diet, you may struggle.
・ Concerned about the burden on the liver
I don’t think this is true for most people, but for example, people who have a bad liver reading in a health checkup.
If you restrict carbohydrates, many people will consume a lot of animal protein and lipids.
People who are mild but have impaired liver function should watch the course.
What should I do after all? What do you recommend?
・ Exercise muscle training
・ Avoid large consumption of sweet buns and sweets
・ Carbohydrates are limited to body weight x 1g to 2g
(If a person weighs 50kg, use 50g to 100g of carbohydrates.)
・ Enough oil intake MCT and coconut oil are recommended
Is it like this?
From my point of view, when I use hard muscle training, it is a negative idea to have a firm carbohydrate restriction that produces ketones.
Anyway, muscle mass does not increase.
However, there is no merit in taking excessive carbohydrates.
I would like to recommend “moderate” carbohydrate restriction.
If you are not doing heavy weight training, you can try restricting carbohydrates on the premise that you are taking oil well.
I think there are many cases that are thin and healthy!
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Whether you are vacationing by motorboat, teach, airplane or car, there are plenty of stuff to think about when you find yourself taking a journey. Get out your notepad and make preparations to create the following tips lower, simply because we’re about to tell you tips on how to have a fantastic getaway without having the severe headaches. To prevent trauma or illness from destroying your journey, make certain your medical care insurance insurance policy is true when you are away from home – specially if you are intending a vacation in another country. If you find out you are not taken care of, don’t worry. Talk with your travel agent or on the web for trip insurance. If you are going being traveling abroad you might like to consider staying in a motel which offers a destination to prepare food your personal meals. As opposed to in the us eating out in European countries may be somewhat costly, and in case you’re money minded, it will behoove you to definitely go shopping for groceries and prepare your own food. This could even aid you in getting a better feel for the tradition of the country you travel to. As you strategy your holiday, don’t be timid about with your repeated flyer a long way for numerous touring rewards. Stockpiling your a long way isn’t advisable, because no-one is aware of if they are really worth nearly anything in the future. Proceed to industry them in for a totally free airline flight or anything else that would make the traveling encounter easier. Don’t devote your money in neighborhood inexpensive gift idea shops. Discover what your traveling area is known for, and purchase a high quality product or two. While, present retailers could be more affordable, they develop the notion that visitors don’t really know what they’re getting and take full advantage of it. You happen to be generally offered things that are poorly constructed and will definitely crumble as soon as you get back home. To avert being swindled by residents, spend money on one thing of top quality. Be sure to look at your charge card document when you stay at a resort. Regardless of whether your expenses is correct whenever you spend at check out, additional costs might find their way into your payment. At times rooms get costs 2 times accidentally or other guest’s bills can get place on your bank account. If this happens, phone the hotel’s payment department without delay. While on a trip by yourself could be completely amazing, it also sets you in danger of criminal offense. You will find suggestions to developing significantly less vulnerable when by itself. Take advantage of the direction with this item to hold your self totally free of invasion.
You might have so much entertaining touring if you are constantly searching for techniques to assist you to plan far better. Whether you are trying to find affordable lodging or transportation options, the details below should be helpful. Dealing with international airports is definitely an unlucky necessity of very much present day journey. Load an empty drinking water bottle to load after you make it through safety. This will save you from the need to invest in a $3.00 bottle water when you cope with the checkpoint. Furthermore, it by no means hurts to bring along granola cafes, banana french fries, or another type to munch on between air flights. If you’re going on a street trip with children, consider taking some cookie bedding along with you. They’re great to use as lap trays for eating in the car. The having the ends curved with prevent any spills too and they’re easy to nice and clean away from rapidly. Also you can change them more than and the youngsters may use them as tables for color, producing, or taking part in a game title. To prevent any difficult confrontations, perform a little research when you are traveling to a foreign united states. This can include searching for normal key phrases such as “many thanks,” “simply how much” and “how have you been.” You must also look around for normal customs of the nation, including gestures, so that you can prevent offending anyone with actions or entire body language that seem normal to you personally. Suggestion your concierge! May it be on a cruise or at a motel, your concierge will probably be your go-to man for bookings, recommendations and just about everything in addition! Numerous concierges have confessed that if somebody is happy to tip them well, they are going to go out of their way to make certain all those excellent tippers, use a amazing time. Soaring is actually a well-liked, however considerably complex approach to journey. It is often the fastest and easiest strategy to achieve a location. It is additionally often the most complicated and nerve-racking way to journey. As we have talked about nonetheless, your following air travel doesn’t need to be a “tough” approach. Analyzing the tips we have now presented will help make the next trip easier, plus more pleasant, as well.
You might get pleasure from traveling all by yourself, but you need to know that crooks could target you as a result. You will find essential actions to consider to hold yourself safe when traveling alone. This article has wonderful ideas for reducing your vulnerability to crime whilst on your way. If you are intending a trip in foreign countries, provide you with your passport earlier on. Lots of people ignore the length of time it will take to obtain a passport the first time and they are kept struggling and paying added fees to get it expedited. Plan for your passport to take six to eight days to reach you, particularly in maximum journey time of year. If you’re going to be travelling by air flow, ensure you don’t place any valuables or electronic devices in your checked travel luggage. Baggage handlers aren’t considered to be mild and any gadgets might end up damaged while in carry. Airlines will also be proven to drop luggage and also you don’t desire to take a chance of shedding some thing beneficial. With the boost in travel charges, airlines now often charge for a lot of goods earlier considered free. And products you might need, for instance a cushion or blanket, ought to be bundled well before your flight. It is additionally best if you take some snack foods, so you will have meals that you simply enjoy ingesting if you are eager. If you vacation make sure you require a journey-dimension bottle of Febreeze or comparable merchandise inside your ladies handbag. The person who sat inside the seating from the aeroplane, shuttle, or workout prior to you may not experienced time for you to shower before seated for a long flight. Prevent expending getaway smelling the earlier passenger’s body odour by spraying your chair with Febreeze. When choosing what to wear on your feet when you are with a airplane trip, understand that you will end up most comfortable in shoes or boots that slip off easily. Crocs or change flops would be best simply because they can be taken off or wear right away. As you now have got a lot of wonderful tips, you will get an easier time planning potential travels. Other tourists will believe you are smart when troubles arise and you deal with them properly. Should you put into action these tips as you journey, your trip is going to be calming and worry-totally free.
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Taking a cruise is a terrific way to see a variety of places whenever you vacation. A cruise ship provides a number of actions, and lets you investigate a number of areas. On this page, you will find suggestions to assist you to fully appreciate your vacation. If you traveling, it’s crucial that you quit for your cheddar cheese plus the huge-time monuments. What this means is it: Check out Mt. Rushmore, sure. However, you have to quit with the Jolly Natural Large Sculpture in Minnesota and get your picture taken. You must actually go start to see the Corn Palace in Mitchell, SD, and Wall surface Medication. These spots are kitschy, and that’s exactly why they’re essential. The usa is equally a location of excellent elegance and fantastic silliness, and each ought to be celebrated by the vacationer. If you load up gadgets on a trip, sometimes remove the power packs or turn them about. Some modest gadgets can be easily switched on. You certainly tend not to want them turning on in your handbag during the journey. There exists a good possibility battery could possibly be emptied once they may be unpacked. When preparing baggage for the vacation, shop your stockings in boots. If you are packing more than one set of footwear for your personal getaway, conserve place again packing your socks and pantyhose within them. Stockings and pantyhose might take up a amazingly substantial amount of place with your luggage if loaded separately. Through the winter months, specifically, it can be wise to keep a couple of blankets, some boots, some complements and a large candle, within the trunk area of the automobile. These could may be found in extremely useful if you happen to skid off of the highway and discover oneself lodged inside a snowfall banking institution without probability of instant rescue. When figuring out getting a great look on your ft . whenever you go on the plane trip, remember that you will certainly be most secure in boots that move off easily. Crocs or turn flops work best because they may be removed or put on in an instant. It can be hoped how the great suggestions distributed in this article have ignited your wanderlust. Congratulations, you know a great deal of new approaches to investigate and discover the planet. You need to take into consideration these distinct ideas. Commence planning your adventures nowadays.
Throughout 1 year, thousands and thousands to millions of individuals vacation around the world. Vacationing could be a pretty exciting and fun practical experience, but there are some points to note when determining to vacation. When you follow the vacation advice found in this article, you’ll be prepared for your vacation. When you are traveling from the nation, it is advisable to ingest only bottled water. This is particularly important in countries where the caliber of their plain tap water could be doubtful. It’s safer to probably pay a little bit more and stay safe than threat getting ill due to contaminated faucet water. You save lots of money on your own next holiday by buying a last minute vacation package. Some websites now provide this attribute. When vacation firms, cruises, airlines and stuff like that have unsold vacation bundles, they provide them at large savings the much closer they reach leaving day. In case you are traveling in a poorer region, look at buying a large weaved sack, much like the sort employed to transport carrots or some other fresh vegetables. Put your travelling bag into this sack, which is resistant to dust, pests, and dampness. Furthermore, it perfectly camouflages your possesions in opposition to robbers, while they will discover a case of farm goods instead of a tourist’s case. Use social media marketing when you are traveling so when planning your trip. A lot of blog sites and internet based community forums have initial-palm reviews in the locations you’d want to pay a visit to, as well as you are able to request men and women straight about their encounters. Additionally, if you utilize web sites that enable you to enhance your reputation, your friends could have excellent suggestions on what to do after that. As you now get some notable ideas to help you with the introduction of your traveling ideas, get going making the plans for the journey that you just will like by far the most. Look at each hint as you job your way from the set of agreements to get produced and you will have a much easier time.
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Journey is a great thing to do. It broadens your horizons, enables you to make new friends to see new places and is particularly the best way to take a moment away and off to ease pressure and blow off heavy steam. Traveling may also be tough and harmful, nevertheless. Please read on to determine what you need to know when you are traveling. Check out customer critiques. The activities of other people who have traveled on the identical place may be far more useful than the biased revenue information and facts through the destination alone. Also, have a look at guests-offered pictures, which will be far more actual and much less doctored compared to the expert pictures. Make sure you search for latest critiques, and locate types written by individuals experiencing comparable getaway must your very own. When you are traveling out from the nation, it is advisable to ingest only bottled water. This is especially important in places in which the quality of their faucet water may be in question. It’s better to probably shell out a bit more and be risk-free than chance receiving unwell as a result of polluted faucet water. Sadly, you cannot depend on an airline to see to your needs, even though your vacationing entails a prolonged airline flight. And items you may need, say for example a cushion or cover, should be loaded prior to your air travel. You should also take into consideration taking some snack food items together with you. When you are visiting the beachfront or staying at a accommodation by using a swimming pool, load up your swimwear in your beach bag. It can occasionally be challenging to sort through anything you have packed. To conserve time, pack your swimwear, sunscreen, and other things you may want for that seaside or pool area inside a seashore bag. Be sure to check your visa or mastercard declaration when you stay in a motel. Even when your costs is appropriate whenever you pay at have a look at, added charges could find their distance to your repayment. At times bedrooms get expenses 2 times unintentionally or other guest’s expenses is certain to get wear your bank account. If this takes place, contact the hotel’s billing division without delay. Now you have some very nice tips in regards to the ways to use when you are traveling. The tips in the following paragraphs were published to help you every potential visitor take full advantage of the time that she / he reaches spend touring and experiencing the miracles of the world. Now that you are educated, consider launching the entry doors to everyone by means of travel.
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The field of travel is extremely huge and interesting. There are numerous ways that one could enter this world and make use of your knowledge of planing a trip to support oneself have better travels. It all depends entirely around the specific. Nevertheless, regardless of what your vacationing abilities are, here are some tips to help you along. When travelling out from the region, make certain somebody back home carries a in depth backup of your itinerary. Be sure they are aware exactly where you’ll be keeping and also a way to make contact with you in case of an urgent situation. This really is good on the away case that one thing transpires with you they are able to get you. When scheduling a accommodation stay, be sure to ask as soon as the hotel was previous built or remodeled. A low-expense motel that’s new can be quite a better option than an more aged developing linked to an effective name. Steer clear of decrease-stop and the middle of-collection resorts that haven’t been redesigned in additional than five or half a dozen years. Before buying a deal offer for travel, check out the costs of the personal factors. Oftentimes, the package deal discounts are less expensive than buying the items separately, however, not generally. It never is painful to consider costs on your own prior to becoming locked in to purchasing the full bundle, and you will find out there’s an element of the deal you don’t want, including foods. When deciding on a location to go to decide on somewhere that may be reasonably priced. You don’t would like to traveling anywhere that may be so pricey you can’t have fun towards the max. You would like to make sure you have a good time, but at the same time, you would like to help it become match your budget. Travel can be a exciting and exciting planet that is certainly only restricted through the level of any person’s price range. You can find limitless possibilities, combinations, and preparing that can be done. Start experimenting to discover some spot new that you should go or to understand something totally new so that you can enhance your trips. Turn out to be inspired by these pointers!
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