{"id":28809,"date":"2026-04-13T09:18:54","date_gmt":"2026-04-13T01:18:54","guid":{"rendered":"https:\/\/nutrigo.hk\/carb-cycling-diet-guide\/"},"modified":"2026-04-13T09:18:54","modified_gmt":"2026-04-13T01:18:54","slug":"carb-cycling-diet-guide","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/carb-cycling-diet-guide\/","title":{"rendered":"\u78b3\u6c34\u5316\u5408\u7269\u5faa\u74b0\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u9ede\u6a23\u9760Carb Cycling\u6700\u5927\u5316\u589e\u808c\u6e1b\u8102\u6548\u679c\uff1f"},"content":{"rendered":"<p>\u4f60\u6709\u5187\u8a66\u904e\u50b3\u7d71\u4f4e\u78b3\u98f2\u98df\uff0c\u4f46\u8a13\u7df4\u8868\u73fe\u4e0b\u964d\u3001\u808c\u8089\u6d41\u5931\uff1f\u53c8\u6216\u8005\u9ad8\u78b3\u98f2\u98df\u8b93\u4f60\u589e\u808c\u540c\u6642\u8102\u80aa\u4e5f\u8ddf\u8457\u589e\u52a0\uff1f\u78b3\u6c34\u5316\u5408\u7269\u5faa\u74b0\u98f2\u98df\uff08Carb 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class=\"wp-block-heading\">\u54a9\u4fc2\u78b3\u6c34\u5316\u5408\u7269\u5faa\u74b0\u98f2\u98df\uff1f<\/h2>\n\n\n\n<p>\u78b3\u6c34\u5316\u5408\u7269\u5faa\u74b0\u98f2\u98df\u4fc2\u4e00\u7a2e\u6839\u64da\u8a13\u7df4\u5f37\u5ea6\u540c\u76ee\u6a19\uff0c\u5728\u4e0d\u540c\u65e5\u5b50\u651d\u53d6\u4e0d\u540c\u78b3\u6c34\u5316\u5408\u7269\u91cf\u7684\u98f2\u98df\u7b56\u7565\u3002\u7c21\u55ae\u569f\u8b1b\uff0c\u5c31\u4fc2\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u9ad8\u78b3\u65e5\uff08High Carb Days\uff09<\/strong>\uff1a\u9032\u884c\u9ad8\u5f37\u5ea6\u8a13\u7df4\u65e5\uff0c\u651d\u53d6\u8f03\u591a\u78b3\u6c34\u5316\u5408\u7269\uff08\u6bcf\u516c\u65a4\u9ad4\u91cd 5-7g\uff09<\/li>\n<li><strong>\u4e2d\u78b3\u65e5\uff08Moderate Carb Days\uff09<\/strong>\uff1a\u9032\u884c\u4e2d\u7b49\u5f37\u5ea6\u8a13\u7df4\u65e5\uff0c\u651d\u53d6\u4e2d\u7b49\u78b3\u6c34\u5316\u5408\u7269\uff08\u6bcf\u516c\u65a4\u9ad4\u91cd 3-4g\uff09<\/li>\n<li><strong>\u4f4e\u78b3\u65e5\uff08Low Carb Days\uff09<\/strong>\uff1a\u4f11\u606f\u65e5\u6216\u8f15\u5ea6\u8a13\u7df4\u65e5\uff0c\u651d\u53d6\u8f03\u5c11\u78b3\u6c34\u5316\u5408\u7269\uff08\u6bcf\u516c\u65a4\u9ad4\u91cd 1-2g\uff09<\/li>\n<\/ul>\n\n\n\n<p>\u86cb\u767d\u8cea\u540c\u8102\u80aa\u651d\u53d6\u4fdd\u6301\u76f8\u5c0d\u7a69\u5b9a\uff0c\u53ea\u6709\u78b3\u6c34\u5316\u5408\u7269\u6839\u64da\u8a13\u7df4\u65e5\u7a0b\u6ce2\u52d5\u3002\u5462\u500b\u65b9\u6cd5\u65e2\u80fd\u63d0\u4f9b\u8a13\u7df4\u6240\u9700\u80fd\u91cf\uff0c\u53c8\u80fd\u5728\u4f11\u606f\u65e5\u4fc3\u9032\u8102\u80aa\u71c3\u71d2\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u78b3\u6c34\u5faa\u74b0\u98f2\u98df\u9ede\u6a23\u904b\u4f5c\uff1f\u79d1\u5b78\u539f\u7406\u89e3\u6790<\/h2>\n\n\n\n<p><strong>\u9ad8\u78b3\u65e5\u7684\u4f5c\u7528\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u88dc\u5145\u808c\u7cd6\u539f\uff08Muscle Glycogen\uff09\uff0c\u63d0\u5347\u8a13\u7df4\u8868\u73fe\u540c\u529b\u91cf<\/li>\n<li>\u4fc3\u9032\u80f0\u5cf6\u7d20\u5206\u6ccc\uff0c\u6709\u52a9\u86cb\u767d\u8cea\u540c\u71df\u990a\u7269\u8cea\u9032\u5165\u808c\u8089\u7d30\u80de<\/li>\n<li>\u63d0\u5347\u4ee3\u8b1d\u7387\uff0c\u9632\u6b62\u8eab\u9ad4\u9032\u5165\u300c\u7bc0\u80fd\u6a21\u5f0f\u300d<\/li>\n<li>\u6539\u5584\u8a13\u7df4\u5f8c\u6062\u5fa9\u540c\u808c\u8089\u5408\u6210<\/li>\n<\/ul>\n\n\n\n<p><strong>\u4f4e\u78b3\u65e5\u7684\u4f5c\u7528\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u964d\u4f4e\u80f0\u5cf6\u7d20\u6c34\u5e73\uff0c\u4fc3\u9032\u8102\u80aa\u6c27\u5316\uff08Fat Oxidation\uff09<\/li>\n<li>\u589e\u52a0\u8102\u80aa\u71c3\u71d2\u6548\u7387\uff0c\u7279\u5225\u4fc2\u5728\u4f11\u606f\u65e5<\/li>\n<li>\u6539\u5584\u80f0\u5cf6\u7d20\u654f\u611f\u6027\uff08Insulin Sensitivity\uff09<\/li>\n<li>\u7dad\u6301\u6574\u9031\u71b1\u91cf\u8d64\u5b57\uff0c\u652f\u6301\u6e1b\u8102\u76ee\u6a19<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u9069\u7528\u7684\u78b3\u6c34\u5faa\u74b0\u6a21\u5f0f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u6a21\u5f0f\u4e00\uff1a\u589e\u808c\u671f\u78b3\u6c34\u5faa\u74b0\uff08\u9069\u5408\u60f3\u589e\u808c\u7684\u4eba\uff09<\/h3>\n\n\n\n<p>\u5047\u8a2d\u9ad4\u91cd70kg\uff0c\u6bcf\u9031\u8a13\u7df44\u6b21\uff08\u4e0a\u80a22\u6b21\u3001\u4e0b\u80a22\u6b21\uff09\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u4e0b\u80a2\u8a13\u7df4\u65e5\uff08\u661f\u671f\u4e00\u3001\u56db\uff09<\/strong>\uff1a\u9ad8\u78b3\u65e5\uff0c\u78b3\u6c34 350-420g\uff085-6g\/kg\uff09<\/li>\n<li><strong>\u4e0a\u80a2\u8a13\u7df4\u65e5\uff08\u661f\u671f\u4e8c\u3001\u4e94\uff09<\/strong>\uff1a\u4e2d\u78b3\u65e5\uff0c\u78b3\u6c34 210-280g\uff083-4g\/kg\uff09<\/li>\n<li><strong>\u8f15\u5ea6\u8a13\u7df4\u65e5\uff08\u661f\u671f\u4e09\uff09<\/strong>\uff1a\u4e2d\u78b3\u65e5\uff0c\u78b3\u6c34 210-280g\uff083-4g\/kg\uff09<\/li>\n<li><strong>\u4f11\u606f\u65e5\uff08\u661f\u671f\u516d\u3001\u65e5\uff09<\/strong>\uff1a\u4f4e\u78b3\u65e5\uff0c\u78b3\u6c34 70-140g\uff081-2g\/kg\uff09<\/li>\n<\/ul>\n\n\n\n<p>\u5462\u500b\u6a21\u5f0f\u4e0b\uff0c\u6574\u9031\u78b3\u6c34\u5e73\u5747\u7d04 2,100-2,450g\uff0c\u63d0\u4f9b\u5145\u8db3\u80fd\u91cf\u652f\u6301\u808c\u8089\u751f\u9577\uff0c\u540c\u6642\u907f\u514d\u904e\u5ea6\u8102\u80aa\u5806\u7a4d\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u6a21\u5f0f\u4e8c\uff1a\u6e1b\u8102\u671f\u78b3\u6c34\u5faa\u74b0\uff08\u9069\u5408\u60f3\u6e1b\u8102\u7684\u4eba\uff09<\/h3>\n\n\n\n<p>\u540c\u6a2370kg\u9ad4\u91cd\uff0c\u6e1b\u8102\u671f\u76ee\u6a19\u4fc2\u5728\u4fdd\u6301\u808c\u8089\u7684\u524d\u63d0\u4e0b\u71c3\u71d2\u8102\u80aa\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u9ad8\u5f37\u5ea6\u8a13\u7df4\u65e5\uff08\u661f\u671f\u4e00\u3001\u56db\uff09<\/strong>\uff1a\u9ad8\u78b3\u65e5\uff0c\u78b3\u6c34 280-350g\uff084-5g\/kg\uff09<\/li>\n<li><strong>\u4e2d\u7b49\u8a13\u7df4\u65e5\uff08\u661f\u671f\u4e8c\u3001\u4e94\uff09<\/strong>\uff1a\u4f4e\u78b3\u65e5\uff0c\u78b3\u6c34 70-140g\uff081-2g\/kg\uff09<\/li>\n<li><strong>\u8f15\u5ea6\u8a13\u7df4\u65e5\uff08\u661f\u671f\u4e09\uff09<\/strong>\uff1a\u4f4e\u78b3\u65e5\uff0c\u78b3\u6c34 70-140g\uff081-2g\/kg\uff09<\/li>\n<li><strong>\u4f11\u606f\u65e5\uff08\u661f\u671f\u516d\u3001\u65e5\uff09<\/strong>\uff1a\u4f4e\u78b3\u65e5\uff0c\u78b3\u6c34 70-140g\uff081-2g\/kg\uff09<\/li>\n<\/ul>\n\n\n\n<p>\u5462\u500b\u6a21\u5f0f\u4e0b\uff0c\u6574\u9031\u78b3\u6c34\u5e73\u5747\u7d04 840-1,120g\uff0c\u5275\u9020\u71b1\u91cf\u8d64\u5b57\u540c\u6642\u4fdd\u6301\u8a13\u7df4\u8868\u73fe\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u9ad8\u78b3\u65e5\u61c9\u8a72\u98df\u54a9\uff1f\u98df\u7269\u9078\u64c7\u6307\u5357<\/h2>\n\n\n\n<p><strong>\u512a\u5148\u9078\u64c7\uff08\u4f4eGI\u78b3\u6c34\uff09\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u7cd9\u7c73\u3001\u9ed1\u7c73\u3001\u71d5\u9ea5<\/li>\n<li>\u756a\u85af\u3001\u7d2b\u85af<\/li>\n<li>\u5168\u9ea5\u9eb5\u5305\u3001\u5168\u9ea5\u610f\u7c89<\/li>\n<li>\u8c46\u985e\uff08\u9ed1\u8c46\u3001\u9df9\u5634\u8c46\u3001\u7d05\u8c46\uff09<\/li>\n<li>\u71d5\u9ea5\u7ca5\u914d\u6c34\u679c<\/li>\n<\/ul>\n\n\n\n<p><strong>\u8a13\u7df4\u524d\u5f8c\u53ef\u9078\uff08\u9ad8GI\u78b3\u6c34\uff09\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u767d\u7c73\u98ef\uff08\u8a13\u7df4\u5f8c\uff09<\/li>\n<li>\u9999\u8549\uff08\u8a13\u7df4\u524d\u5f8c\uff09<\/li>\n<li>\u8461\u8404\u4e7e\uff08\u8a13\u7df4\u524d\uff09<\/li>\n<li>\u904b\u52d5\u98f2\u6599\uff08\u8a13\u7df4\u4e2d\uff09<\/li>\n<li>\u767d\u9eb5\u5305\uff08\u8a13\u7df4\u5f8c\uff09<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u4f4e\u78b3\u65e5\u61c9\u8a72\u98df\u54a9\uff1f<\/h2>\n\n\n\n<p>\u4f4e\u78b3\u65e5\u5514\u4fc2\u96f6\u78b3\u65e5\uff0c\u800c\u4fc2\u9078\u64c7\u4f4e\u78b3\u6c34\u3001\u9ad8\u86cb\u767d\u3001\u9ad8\u7e96\u7dad\u7684\u98df\u7269\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u86cb\u767d\u8cea\u4f86\u6e90<\/strong>\uff1a\u96de\u80f8\u8089\u3001\u9b5a\u3001\u86cb\u3001\u8c46\u8150\u3001\u5e0c\u81d8\u4e73\u916a<\/li>\n<li><strong>\u5065\u5eb7\u8102\u80aa<\/strong>\uff1a\u6a44\u6b16\u6cb9\u3001\u5805\u679c\u3001\u916a\u68a8\u3001\u4e09\u6587\u9b5a<\/li>\n<li><strong>\u4f4e\u78b3\u852c\u83dc<\/strong>\uff1a\u83e0\u83dc\u3001\u897f\u862d\u82b1\u3001\u6930\u83dc\u3001\u756a\u8304\u3001\u9752\u74dc<\/li>\n<li><strong>\u4f4e\u78b3\u6c34\u679c<\/strong>\uff1a\u8393\u985e\uff08\u85cd\u8393\u3001\u8349\u8393\uff09\u3001\u6ab8\u6aac<\/li>\n<\/ul>\n\n\n\n<h2 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