{"id":12423,"date":"2017-12-12T07:00:55","date_gmt":"2017-12-12T12:00:55","guid":{"rendered":"https:\/\/www.nutritionsolutionsforme.com\/2017\/12\/12\/%e8%bd%ac%e5%8f%91%ef%bc%9a%e7%a2%b3%e6%b0%b4%e5%8c%96%e5%90%88%e7%89%a9%e5%be%aa%e7%8e%af%ef%bc%9a%e6%96%b0%e6%89%8b%e6%8c%87%e5%8d%97\/"},"modified":"2024-10-19T12:19:08","modified_gmt":"2024-10-19T17:19:08","slug":"%e8%bd%ac%e5%8f%91%ef%bc%9a%e7%a2%b3%e6%b0%b4%e5%8c%96%e5%90%88%e7%89%a9%e5%be%aa%e7%8e%af%ef%bc%9a%e6%96%b0%e6%89%8b%e6%8c%87%e5%8d%97","status":"publish","type":"post","link":"https:\/\/www.nutritionsolutionsforme.com\/zh-hans\/2017\/12\/12\/%e8%bd%ac%e5%8f%91%ef%bc%9a%e7%a2%b3%e6%b0%b4%e5%8c%96%e5%90%88%e7%89%a9%e5%be%aa%e7%8e%af%ef%bc%9a%e6%96%b0%e6%89%8b%e6%8c%87%e5%8d%97\/","title":{"rendered":"\u8f6c\u53d1\uff1a\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\uff1a\u65b0\u624b\u6307\u5357"},"content":{"rendered":"<section><a href=\"http:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2017\/12\/p-1-carbs-cycling.jpg\" data-rel=\"lightbox-image-0\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-1010 aligncenter\" src=\"http:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2017\/12\/p-1-carbs-cycling.jpg\" alt=\"\" width=\"650\" height=\"414\" srcset=\"https:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2017\/12\/p-1-carbs-cycling.jpg 650w, https:\/\/www.nutritionsolutionsforme.com\/wp-content\/uploads\/2017\/12\/p-1-carbs-cycling-300x191.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/a><\/section>\n<div class=\"content\">\n<section>\n<section>\u8425\u517b\u8d8b\u52bf\u4e00\u6ce2\u672a\u5e73\u4e00\u6ce2\u53c8\u8d77\u3002<br \/>\n\u9996\u5148\uff0c\u6211\u4eec\u5bb3\u6015\u5403\u592a\u591a\u8102\u80aa\u3002<br \/>\n\u4ece\u67d0\u79cd\u7a0b\u5ea6\u4e0a\u8bf4\uff0c\u6211\u4eec\u5bf9\u78b3\u6c34\u5316\u5408\u7269\u7684\u6050\u60e7\u662f\u6709\u9053\u7406\u7684\u3002<br \/>\n\u78b3\u6c34\u5316\u5408\u7269\u5360\u4eba\u4f53\u6bcf\u65e5\u70ed\u91cf\u7684\u5f88\u5927\u4e00\u90e8\u5206\uff0c\u5982\u679c\u4f60\u60f3\u51cf\u80a5\u6216\u53d8\u5f97\u66f4\u5065\u5eb7\uff0c\u90a3\u4e48\u5403\u592a\u591a\u542b\u7cd6\u996e\u6599\u3001\u767d\u9762\u5305\u548c\u997c\u5e72\u7b49\u4e0d\u592a\u5065\u5eb7\u7684\u78b3\u6c34\u5316\u5408\u7269\u5c31\u4f1a\u9020\u6210\u95ee\u9898\u3002   <\/section>\n<p>\u56e0\u6b64\uff0c\u60a8\u53ef\u80fd\u4f1a\u9009\u62e9\u5b8c\u5168\u4e0d\u5403\u78b3\u6c34\u5316\u5408\u7269\uff0c\u4f46\u8fd9\u79cd\u9650\u5236\u5e76\u975e\u5b8c\u5168\u5fc5\u8981\u3002\u98df\u7528\u6b63\u786e\u7684\u78b3\u6c34\u5316\u5408\u7269\uff0c\u5982\u71d5\u9ea6\u548c\u7cd9\u7c73\uff0c\u4e0d\u4ec5\u80fd\u4e3a\u8eab\u4f53\u63d0\u4f9b\u953b\u70bc\u6240\u9700\u7684\u80fd\u91cf\uff0c\u8fd8\u80fd\u4e3a\u4e00\u5929\u7684\u751f\u6d3b\u63d0\u4f9b\u80fd\u91cf\u3002\u8fd9\u5c31\u662f\u4e3a\u4ec0\u4e48\u6709\u4e9b\u4eba\u4f1a\u9009\u62e9\u4e00\u79cd\u53eb\u505a\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\u7684\u7b56\u7565\uff0c\u4e5f\u5c31\u662f\u8bf4\uff0c\u4ed6\u4eec\u5728\u9ad8\u78b3\u6c34\u5316\u5408\u7269\u65e5\u548c\u4f4e\u78b3\u6c34\u5316\u5408\u7269\u65e5\u4e4b\u95f4\u4ea4\u66ff\u3002<em>&#8220;\u7537\u6027\u5065\u5eb7\u300b<\/em>\u8425\u517b\u987e\u95ee\u3001\u533b\u5b66\u535a\u58eb\u827e\u4f26-\u963f\u62c9\u8d21\uff08Alan Aragon\uff09\u8bf4\uff1a&#8221;\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\u662f\u4e00\u79cd\u5e2e\u52a9\u8282\u98df\u8005\u5b9a\u671f\u611f\u89c9\u81ea\u5df1\u6ca1\u6709\u5728\u8282\u98df\u7684\u65b9\u6cd5\uff0c\u5728\u67d0\u4e9b\u60c5\u51b5\u4e0b\u5b9e\u9645\u4e0a\u662f\u5728\u653e\u7eb5\u81ea\u5df1\u3002\u4ed6\u8865\u5145\u8bf4\uff1a&#8221;\u8fd9\u5e76\u4e0d\u610f\u5473\u7740\u4f60\u4f1a\u901a\u8fc7\u4f4e\u78b3\u6c34\u5316\u5408\u7269\u6444\u5165\u83b7\u5f97\u7279\u6b8a\u7684\u8102\u80aa\u71c3\u70e7\u6548\u679c\uff0c\u4f46\u4ece\u957f\u8fdc\u6765\u770b\uff0c\u8fd9\u53ef\u80fd\u4f1a\u5e2e\u52a9\u4f60\u575a\u6301\u8282\u98df\u3002\u4f46\u4ece\u957f\u8fdc\u6765\u770b\uff0c\u8fd9\u79cd\u65b9\u6cd5\u5bf9\u4f60\u7684\u4f53\u91cd\u6709\u5e2e\u52a9\u5417\uff1f\u66f4\u91cd\u8981\u7684\u662f\uff0c\u5b83\u6bd4\u5355\u7eaf\u5730\u51cf\u5c11\u5361\u8def\u91cc\u6444\u5165\u91cf\u66f4\u597d\u5417\uff1f\u4ee5\u4e0b\u662f\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\u7684\u521d\u5b66\u8005\u6307\u5357\uff0c\u4ee5\u53ca\u5982\u4f55\u5224\u65ad\u8fd9\u79cd\u65b9\u6cd5\u662f\u5426\u9002\u5408\u60a8\u3002  <\/p>\n<h2>\u4ec0\u4e48\u662f\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\uff1f<\/h2>\n<p>\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\u662f\u6307\u67d0\u4e00\u5929\u6444\u5165\u8f83\u591a\u7684\u78b3\u6c34\u5316\u5408\u7269\uff0c\u7b2c\u4e8c\u5929\u6444\u5165\u8f83\u5c11\u7684\u78b3\u6c34\u5316\u5408\u7269\u3002\u6839\u636e\u4f60\u6bcf\u5929\u7684\u6d3b\u52a8\u91cf\uff0c\u5728\u4e00\u5468\u5185\u7ee7\u7eed\u4ea4\u66ff\u6444\u5165\u8fd9\u4e24\u79cd\u78b3\u6c34\u5316\u5408\u7269\u3002\u8fd9\u6837\u505a\u7684\u7406\u7531\u975e\u5e38\u5145\u5206\uff1a\u5728\u4f60\u953b\u70bc\u7684\u65e5\u5b50\u91cc\uff0c\u4f60\u53ef\u4ee5\u83b7\u5f97\u9ad8\u78b3\u6c34\u5316\u5408\u7269\u7684\u597d\u5904\uff0c\u800c\u5728\u4f60\u4e0d\u90a3\u4e48\u6d3b\u8dc3\u7684\u65f6\u5019\uff0c\u4f60\u53c8\u53ef\u4ee5\u83b7\u5f97\u4f4e\u78b3\u6c34\u5316\u5408\u7269\u7684\u597d\u5904\u3002\u5f53\u4f60\u8fd0\u52a8\u65f6\uff0c\u4f60\u7684\u8eab\u4f53\u4f1a\u52a8\u7528\u78b3\u6c34\u5316\u5408\u7269\u50a8\u5b58\u6765\u83b7\u53d6\u80fd\u91cf\uff0c\u6240\u4ee5\u81ea\u7136\u800c\u7136\uff0c\u4f60\u7684\u9ad8\u78b3\u6c34\u5316\u5408\u7269\u65e5\u5c31\u4f1a\u4e0e\u8bad\u7ec3\u65e5\u4e00\u81f4\uff0c\u8fd9\u65f6\u4f60\u7684\u8eab\u4f53\u53ef\u4ee5\u6700\u597d\u5730\u5229\u7528\u8fd9\u79cd\u71c3\u6599\u3002\u8fd9\u53ef\u80fd\u662f\u4ef6\u597d\u4e8b\uff0c\u56e0\u4e3a\u5728\u953b\u70bc\u8fc7\u7a0b\u4e2d\uff0c\u989d\u5916\u7684\u52a8\u529b\u610f\u5473\u7740\u4f60\u53ef\u4ee5\u66f4\u52aa\u529b\u5730\u953b\u70bc\u66f4\u957f\u65f6\u95f4\uff0c\u4ece\u800c\u71c3\u70e7\u66f4\u591a\u7684\u5361\u8def\u91cc\u3002\u5728\u4f11\u606f\u65e5\uff0c\u60a8\u53ef\u4ee5\u51cf\u5c11\u78b3\u6c34\u5316\u5408\u7269\u7684\u6444\u5165\u91cf\uff0c\u8fd9\u6837\u65e2\u80fd\u51cf\u5c11\u7a7a\u70ed\u91cf\uff0c\u53c8\u4e0d\u4f1a\u5728\u4e00\u5468\u7684\u5176\u4ed6\u65f6\u95f4\u91cc\u611f\u5230\u592a\u53d7\u9650\u5236\u3002\u5047\u8bbe\u60a8\u4f53\u91cd 175 \u78c5\uff0c\u5728\u9ad8\u78b3\u6c34\u5316\u5408\u7269\u65e5\u7684\u76ee\u6807\u662f\u6bcf\u78c5\u4f53\u91cd\u6444\u5165 2 \u514b\u78b3\u6c34\u5316\u5408\u7269\u3002\u5728\u63a5\u4e0b\u6765\u7684\u4f11\u606f\u65e5\u6216\u4f4e\u78b3\u6c34\u5316\u5408\u7269\u65e5\uff0c\u60a8\u53ef\u80fd\u4f1a\u51cf\u5c11\u5230\u6bcf\u78c5\u4f53\u91cd\u53ea\u6444\u5165 1 \u514b\u6216 1.5 \u514b\u78b3\u6c34\u5316\u5408\u7269\uff0c\u4ece 175 \u514b\u5230 263 \u514b\u4e0d\u7b49\u3002\u8fd9\u5728\u5f88\u5927\u7a0b\u5ea6\u4e0a\u53d6\u51b3\u4e8e\u60a8\u953b\u70bc\u7684\u7c7b\u578b\u548c\u9891\u7387\u3002\u4e0e\u5927\u591a\u6570\u996e\u98df\u4e00\u6837\uff0c\u4e92\u8054\u7f51\u4e0a\u4e5f\u6709\u5404\u79cd\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af &#8220;\u5904\u65b9&#8221;\uff0c\u4f46\u60a8\u7684\u78b3\u6c34\u5316\u5408\u7269\u6444\u5165\u91cf\u6700\u7ec8\u8fd8\u662f\u8981\u6839\u636e\u60a8\u81ea\u5df1\u7684\u60c5\u51b5\u548c\u9700\u6c42\u800c\u5b9a\u3002 <\/p>\n<h2>\u5728\u5c1d\u8bd5\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\u4e4b\u524d\uff0c\u60a8\u5e94\u8be5\u4e86\u89e3\u7684 4 \u4ef6\u4e8b<\/h2>\n<p>\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\u9700\u8981\u6bd4\u5927\u591a\u6570\u4eba\u66f4\u591a\u7684\u8ba1\u5212\uff0c\u56e0\u4e3a\u4f60\u9700\u8981\u79f0\u91cd\u3001\u6d4b\u91cf\u548c\u8ba1\u7b97\u514b\u6570\u3002\u4f7f\u7528<a href=\"http:\/\/www.myfitnesspal.com\/\" target=\"_new\" rel=\"noopener nofollow\" target=\"_blank\">My Fitness Pal<\/a>\u8fd9\u6837\u7684\u5e94\u7528\u7a0b\u5e8f\u53ef\u4ee5\u8ba9\u8fd9\u4e00\u5207\u53d8\u5f97\u66f4\u5bb9\u6613\uff0c\u4f46\u5982\u679c\u4f60\u559c\u6b22\u996e\u98df\u7684\u7075\u6d3b\u6027\uff0c\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\u6cd5\u5bf9\u4f60\u6765\u8bf4\u53ef\u80fd\u8fc7\u4e8e\u4e25\u683c\u3002\u8bdd\u867d\u5982\u6b64\uff0c\u5982\u679c\u4f60\u559c\u6b22\u6709\u6307\u5357\u6216 &#8220;\u89c4\u5219 &#8220;\u53ef\u5faa\uff0c\u90a3\u4e48\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\u5bf9\u4f60\u6765\u8bf4\u8fd8\u662f\u503c\u5f97\u4e00\u8bd5\u7684\u3002\u5728\u4f60\u5c1d\u8bd5\u4e4b\u524d\uff0c\u9700\u8981\u6ce8\u610f\u4ee5\u4e0b\u51e0\u70b9\u3002 <\/p>\n<h3>1.\u77e5\u9053\u81ea\u5df1\u9700\u8981\u591a\u5c11\u5361\u8def\u91cc<\/h3>\n<p>\u786e\u5b9a\u6bcf\u5929\u7684\u5361\u8def\u91cc\u6444\u5165\u76ee\u6807\u3002\u4e00\u822c\u65b9\u6cd5\uff1a\u5982\u679c\u4f60\u60f3\u51cf\u80a5\uff0c\u5c06\u4f53\u91cd\u4e58\u4ee5 10\u3002\u8fd9\u5c31\u662f\u4f60\u6bcf\u5929\u7684\u76ee\u6807\u70ed\u91cf\u3002\u7ef4\u6301\u4f53\u91cd\uff1f\u4e58\u4ee5 12\u3002\u5982\u679c\u60f3\u589e\u80a5\uff0c\u5219\u4e58\u4ee5 15\u3002     <\/p>\n<h3>2.\u5e73\u8861\u4f60\u7684\u5b8f\u91cf<\/h3>\n<p>\u5c06\u8fd9\u4e9b\u70ed\u91cf\u5206\u914d\u7ed9\u4e3b\u8981\u7684\u5b8f\u91cf\u8425\u517b\u7d20\uff1a\u78b3\u6c34\u5316\u5408\u7269\u3001\u86cb\u767d\u8d28\u548c\u8102\u80aa\u3002\u78b3\u6c34\u5316\u5408\u7269\u548c\u86cb\u767d\u8d28\u6bcf\u514b\u90fd\u80fd\u63d0\u4f9b 4 \u5361\u8def\u91cc\uff0c\u800c\u8102\u80aa\u6bcf\u514b\u80fd\u63d0\u4f9b 9 \u5361\u8def\u91cc\u3002\u9664\u4e86\u78b3\u6c34\u5316\u5408\u7269\u5916\uff0c\u6bcf\u78c5\u4f53\u91cd\u8fd8\u9700\u6444\u5165\u7ea6 1 \u514b\u86cb\u767d\u8d28\u3002\u5269\u4e0b\u7684\u7528\u5065\u5eb7\u8102\u80aa\u6765\u8865\u5145\u3002(\u5982\u9700\u66f4\u8be6\u7ec6\u7684\u8ba1\u5212\uff0c\u8bf7\u53c2\u9605 &#8220;\u5982\u4f55<a href=\"https:\/\/www.menshealth.com\/nutrition\/how-to-count-macronutrients-iifym-eating-plan\" target=\"_new\" rel=\"noopener nofollow\" target=\"_blank\">\u8ba1\u7b97\u51cf\u80a5\u5b8f\u91cf<\/a>&#8220;\u3002)\u56e0\u6b64\uff0c\u5728\u9ad8\u78b3\u6c34\u5316\u5408\u7269\u7684\u65e5\u5b50\u91cc\uff0c\u60a8\u8981\u589e\u52a0\u78b3\u6c34\u5316\u5408\u7269\u548c\u70ed\u91cf\uff0c\u4fdd\u6301\u86cb\u767d\u8d28\u548c\u8102\u80aa\u4e0d\u53d8\u3002\u53cd\u4e4b\uff0c\u4f4e\u78b3\u6c34\u5316\u5408\u7269\u65e5\u5219\u8981\u51cf\u5c11\u70ed\u91cf\uff0c\u540c\u65f6\u4fdd\u6301\u86cb\u767d\u8d28\u548c\u8102\u80aa\u4e0d\u53d8\u3002\u8bb0\u4f4f\uff0c\u8fd9\u53ea\u662f\u51cf\u5c11\u70ed\u91cf\u7684\u6444\u5165\uff0c\u800c\u4e0d\u662f\u8ba9\u4f60 &#8220;\u611f\u89c9 &#8220;\u81ea\u5df1\u5728\u51cf\u5c11\u70ed\u91cf\u3002(\u5982\u9700\u4e86\u89e3\u5e2e\u52a9\u60a8\u575a\u6301\u76ee\u6807\u7684\u98df\u8c31\uff0c\u8bf7\u67e5\u770b\u300a<em>\u7537\u58eb\u5065\u5eb7\u300b\u6742\u5fd7<\/em>\u7684<a href=\"https:\/\/offers.rodale.com\/offer\/601311?keycode=261009&amp;rdl_source=menshealth.com&amp;rdl_medium=textlink&amp;rdl_campaign=CarbCyclingBeginnersGuide&amp;rdl_content=049200&amp;rdl_term=Nutrition\" target=\"_new\" rel=\"nofollow noopener\" target=\"_blank\">Metashred \u996e\u98df<\/a>\uff09\u3002 <\/p>\n<h3>3.\u4e0d\u8981\u653e\u5f03\u7ea4\u7ef4<\/h3>\n<p>\u5728\u51cf\u5c11\u78b3\u6c34\u5316\u5408\u7269\u6444\u5165\u91cf\u65f6\uff0c\u4e00\u5b9a\u8981\u4fdd\u7559\u7ea4\u7ef4\u3002\u4f4e\u78b3\u6c34\u5316\u5408\u7269\u65e5\u5e76\u4e0d\u662f\u4f60\u4e0d\u5403\u897f\u5170\u82b1\u548c\u82f9\u679c\u7684\u501f\u53e3\u3002\u4e3b\u8981\u91cd\u70b9\u662f\u4ece\u996e\u98df\u4e2d\u53bb\u9664\u6dfb\u52a0\u7cd6\u548c\u5176\u4ed6\u7cbe\u5236\u78b3\u6c34\u5316\u5408\u7269\uff0c\u5982\u677e\u997c\u548c\u767e\u5409\u997c\u3002\u591a\u5403\u7ea4\u7ef4\u548c\u8425\u517b\u4e30\u5bcc\u7684\u852c\u83dc\u3001\u6c34\u679c\u3001\u8c46\u7c7b\u3001\u71d5\u9ea6\u3001\u85dc\u9ea6\u548c\u5176\u4ed6\u4f18\u8d28\u8c37\u7269\u3002   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 <\/p>\n<p><em>\u539f\u6587\u520a\u767b\u5728 www.menshealth.com \u7f51\u7ad9\u4e0a\uff0c\u4f5c\u8005\u662f<a href=\"http:\/\/mohrresults.com\/\" target=\"_blank\" rel=\"noopener nofollow\">Mohr Results<\/a> \u7684\u6240\u6709\u8005 Chris<a href=\"http:\/\/mohrresults.com\/\" target=\"_blank\" rel=\"noopener nofollow\">Mohr<\/a> Ph.D. R.D.\u3002\u53ef<a href=\"https:\/\/www.menshealth.com\/nutrition\/carb-cycling-beginners-guide\" target=\"_blank\" rel=\"noopener nofollow\">\u5728\u6b64\u5904<\/a>\u67e5\u9605\u3002 <\/em><\/p>\n<\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u8425\u517b\u8d8b\u52bf\u4e00\u6ce2\u672a\u5e73\u4e00\u6ce2\u53c8\u8d77\u3002 \u9996\u5148\uff0c\u6211\u4eec\u5bb3\u6015\u5403\u592a\u591a\u8102\u80aa\u3002 \u4ece\u67d0\u79cd\u7a0b\u5ea6\u4e0a\u8bf4\uff0c\u6211\u4eec\u5bf9\u78b3<\/p>\n","protected":false},"author":1,"featured_media":12425,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1253],"tags":[1377,1379,1378,1304,1265,1376,1380,1312],"class_list":{"0":"post-12423","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","6":"hentry","7":"category-1253","8":"tag-menshealth-com-zh-hans","9":"tag-myfitnesspal-com-zh-hans","10":"tag-1378","11":"tag--zh-hans","12":"tag-1265","14":"tag-1380","15":"tag-1312"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u8f6c\u53d1\uff1a\u78b3\u6c34\u5316\u5408\u7269\u5faa\u73af\uff1a\u65b0\u624b\u6307\u5357 - Nutrition Solutions for Me<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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