John Myers
Ma mua o ka hoʻoikaika ikaika e like me ka marathon a i ʻole triathlon, hoʻopiha ka poʻe haʻuki i kā lākou hale kūʻai glycogen - ʻai lākou i nā ʻakika i lawa ka ikehu no ka hoʻokūkū. Ua wehewehe pololei mākou i ka hana ʻana o ka hoʻouka ʻana.
Hoʻopiha i nā hale kūʻai ikehu: Carbo Loading
Ma kekahi ʻano, ʻo ka carbohydrate ka wahie no nā ʻiʻo. I ka hoʻokūkū a i ka wā hoʻomaʻamaʻa koʻikoʻi, hoʻopau nā mea hoʻokūkū hoʻomanawanui i ka nui o nā calorie i loaʻa i ke kino mai ka glucose. Loaʻa ke kō maʻalahi mai nā kaʻapona i loko o ka meaʻai i ka wā o ka ʻai ʻana a mālama ʻia i loko o ke ake a me nā ʻiʻo e like me ka glycogen hiki ke loaʻa. ʻO ka mea e pono ʻole ai ke kino e mālama ʻia i loko o ke kino e like me ka momona. Mālama ʻia ka ikehu i loko o kēia mau depots, a lawa ia no ka nui o nā marathon. Eia nō naʻe, ʻaʻole hiki i ke kino ke hoʻohana i nā momona e like me ke kō, no ka mea e pono ai ka oxygen, a me nā mea ʻē aʻe. Piʻi ka hanu, piʻi ka hoʻoikaika a emi ka hana. Eia nō naʻe, hiki ke hoʻomaʻamaʻa ʻia kēia hoʻololi ʻana i ka metabolism momona ma o nā ʻāpana lōʻihi a kōkua pū ka hoʻouka ʻana.
No ke aha ke hoʻouka ʻana i ka carbo?
Noho ka glycogen ma kahi o 90 mau minuke i nā ukana kiʻekiʻe, a laila hoʻomaka ka haki ʻana o nā momona. Me ka ʻole o ka hoʻomaʻamaʻa mua ʻana, hiki ke hōʻoluʻolu loa ka hoʻololi ʻana, ʻōlelo ka poʻe kukini marathon i ke "kanaka me ka hāmare" - lohi a hoʻomaha paha. ʻO nā ʻāpana hoʻomanawanui lōʻihi i ka pae haʻahaʻa haʻahaʻa a me ka hoʻokē ʻai e hoʻomākaukau i ke kino no kēia wahi: Aʻo ia e pale i nā hale kūʻai kō a hoʻohana pono i nā momona ma ke ʻano he mea hoʻolako ikehu. ʻO kēia ka mea maʻalahi iā ʻoe ke lanakila i ka hāʻule o ka hana i ka hoʻokūkū.
Penei ka hana hoʻopiha hoʻomanaʻo
ʻO ka loina maʻamau o ka hoʻouka kalapona e like me ka meaʻai Saltin a Suedena paha, ʻo ia ka hoʻokaʻawale mua ʻana i nā hale kūʻai glycogen i nā lā he nui ma o ka ʻai haʻahaʻa a me ka hoʻomaʻamaʻa ʻana a laila e hoʻopiha hou iā lākou i ka manawa pōkole loa. Pono kēia e alakaʻi i ka supercompensation me nā hale kūʻai glycogen piha maikaʻi. No ka loaʻa ʻana o kekahi mau hemahema i ke ʻano, e like me ka hoʻonāwaliwali ʻana i ka ʻōnaehana pale, makemake nui nā mea pāʻani i ka mana haʻahaʻa. I ka pule hope loa ma mua o ka hoʻokūkū, hilinaʻi ʻoe i ka meaʻai momona momona a hoʻomaʻamaʻa liʻiliʻi, kahi e alakaʻi ai i ka hoʻopiha ʻana i nā depot. He nui nā mea pāʻani kiʻekiʻe e hilinaʻi i ka meaʻai haʻahaʻa haʻahaʻa i ke ola o kēlā me kēia lā i mea e hoʻomaʻamaʻa mau ai i kā lākou metabolism momona. Eia naʻe, ʻaʻole pono kēia no nā mea haʻuki amateur.
He aha nā meaʻai haʻahaʻa i laila?
ʻO nā meaʻai ma lalo nei he liʻiliʻi nā carbohydrates a ua kūpono hoʻi no ka ʻai ʻole ke kō:
- ʻO ka iʻa a me ka iʻa (me ka ʻole o ka palaoa): Flounder, mackerel, carp and co. ʻaʻohe nui o nā kalapona. Hiki nō hoʻi iā ʻoe ke ʻoliʻoli i ka ʻōpae, ka ula, ka pāpaʻi a me ka ʻū.
- ʻO ka ʻiʻo a me ka moa: Hiki i ka ʻiʻo maʻemaʻe a me ka moa ke hana me ka ʻole o nā kaʻa. ʻO ka ʻiʻo i hoʻoponopono ʻia a me nā huahana sausage wale nō ke loaʻa i kekahi mau haʻahaʻa. ʻO ka maʻamau i ke ʻano o ke kō, akā me nā ʻiʻo ʻiʻo hiki nō hoʻi ke lilo i ka palaoa.
- Nā hua manu: ʻAʻole loaʻa nā ʻakika i loko o ka yolk a i ʻole ka hua keʻokeʻo.
- Nā meaʻai waiu: ʻO ka paʻakai paʻakikī a semi-paʻakikī nā meaʻai me ka ʻole o ka waiʻaleʻa, a ʻo Camembert, Gorgonzola a me Roquefort kekahi i loaʻa ʻole ka nui. Hiki ke loaʻa ka liʻiliʻi o ka waiʻaleʻa i loko o ka ʻaila cream e like me ka mascarpone a me ka cheese i hana ʻia. ʻO ka waiū a me nā huahana waiu maoli ʻē aʻe e like me ka yoghurt, quark, buttermilk a me kefir i loaʻa i ka lactose a no laila ʻoi aku ka nui o nā carbohydrates (a hiki i ʻelima grams, ʻo ka yoghurt me nā hua i loaʻa i nā carbohydrates, ʻo ia hoʻi ke kō).
- Nā meaʻai: Inā ʻaʻole lākou he mau huaʻai maloʻo loa e like me ka ʻuala, ke kulina, a i ʻole nā legumes, ʻaʻohe haʻahaʻa nā huaʻai. ʻO nā mea kanu ʻōmaʻomaʻo e like me ka letus, kukama, kale, spinach, a i ʻole chard he haʻahaʻa i ka carbohydrate. Hoʻokomo pū ʻia nā mea kanu e like me ka basil, cress, a i ʻole ka pāhiri.
- Huaʻai: Loaʻa i ka hapa nui o nā ʻano huaʻai ka fructose a no laila he mau kalapona. Eia nō naʻe, he liʻiliʻi nā haʻahaʻa i loaʻa i loko o nā avocados, nā hua citrus, a me nā hua, a me nā guavas a me nā melon ʻōmaʻomaʻo. ʻO nā nati haʻahaʻa haʻahaʻa he macadamia nuts, Brazil nuts, a me nā ʻalemona.
- Nā mea inu: ʻO ka wai (mineral) me ka ʻole o ka carbohydrate. A i ʻole, ʻaneʻane ʻole ka waiʻona ʻole ke kī a i ʻole kofe a me nā mea inu māmā me nā mea ʻono.
Inā makemake ʻoe e ʻai i ka meaʻai me ka ʻole o ka carbohydrate no ka meaʻai, e ʻai pono ʻoe i ka meaʻai kaulike, ʻano like ʻole. ʻAʻole ia ʻo ka carbohydrates ka mea e hoʻoholo ai i ka kūleʻa o ka pohō kaumaha, akā ʻo ka ratio holoʻokoʻa o ka hoʻohana ʻana i ka calorie a me ka lawe ʻana. Heluhelu pū ʻia ka fiber meaʻai - aia i loko o ka nui, e laʻa i ka B. i loko o kahi keke muesli i nā carbohydrates. Hiki iā lākou ke kōkua iā ʻoe e lilo i ke kaumaha no ka mea haʻahaʻa lākou i nā calorie a mālama iā ʻoe i ka piha no ka manawa lōʻihi. Hiki iā ʻoe ke loaʻa i nā manaʻo no ka hoʻomaka ʻana o ka haʻahaʻa-carbohydrate i ka lā i kā mākou ʻai no ka ʻaina kakahiaka haʻahaʻa.
ʻO wai nā carbohydrates pono e "hoʻouka"?
Paipai ʻia nā ʻakika paʻakikī mai nā meaʻai e like me ka palaoa wholemeal a me nā legumes no ka meaʻai haʻuki maʻamau. Hoʻopiha lākou iā ʻoe a hāʻawi i nā meaʻai nui. ʻO ka meaʻai me ka glycemic index kiʻekiʻe, e like me ka pasta i hana ʻia mai ka palaoa keʻokeʻo a i ʻole ka maiʻa, he mea kūpono hoʻi no ka ʻai ʻana i ka carbohydrate ma mua koke o ka hoʻokūkū a i nā hola mua ma hope: ʻoi aku ka wikiwiki o ke komo ʻana i ka pōʻai koko a no laila e hāʻawi i ka ikehu. wikiwiki. Ma ka pāʻina pasta kaulana i ke ahiahi ma mua o ka marathon, no laila aia nā noodles palaoa a i ʻole nā mea ʻono, a i ka pau ʻana ma ke ʻano he ʻai mua.
