Ukulayishwa kweCarbo: NgeeCarbohydrates ezininzi zokuSebenza ngcono kwiMidlalo

Ngaphambi kokuzibhokoxa ngamandla okufana ne-marathon okanye i-triathlon, iimbaleki zizalisa iivenkile zazo ze-glycogen - zitya iicarbohydrates ukuze zibe namandla okwaneleyo kukhuphiswano. Sichaza ngokuthe ngqo ukuba ukulayishwa kwe-carbo kusebenza njani.

Gcwalisa iivenkile zamandla: ICarbo Loading

Ngandlel’ ithile, iicarbohydrates zizibaso kwizihlunu. Kukhuphiswano okanye ngexesha loqeqesho olunzulu, iimbaleki zokunyamezela zitshisa ngokukodwa iikhalori ezininzi ezifunyanwa ngumzimba kwiglucose. Iswekile elula ifumaneka kwiicarbohydrates ekutyeni ngexesha lokugaya kwaye igcinwe esibindini nasezihlunu njenge-glycogen efumaneka lula. Into engayifuniyo into ephilayo igcina kwithishu njengamafutha. Amandla amaninzi agcinwa kwezi ndawo zogcino, nto leyo enokwanela uthotho lweembaleki. Nangona kunjalo, umzimba awukwazi ukusebenzisa amafutha ngokulula njengeswekile, efuna ioksijini eninzi, phakathi kwezinye izinto. Izinga lokuphefumla liyenyuka, ukunyuka komgudu kunye nokusebenza kuyancipha. Nangona kunjalo, oku kutshintshela kwimetabolism yamafutha kunokuqeqeshwa ngeeyunithi ezinde kunye nokulayishwa kwe-carbo kuyanceda.

Kutheni ilayisha i-carbo kwaphela?

I-glycogen ihlala malunga nemizuzu engama-90 kwimithwalo ephezulu, emva koko ukuchithwa kwamafutha kuqala. Ngaphandle koqeqesho lwangaphambili, ukutshintsha kunokungakhululeki kakhulu, abagijimi be-marathon bathetha "ngendoda enesando" - bayacotha okanye bade bayeke. Iiyunithi zokunyamezela ixesha elide kuluhlu olusisiseko olusezantsi kunye nokuzila ukutya zilungiselela i-organism kule ngongoma: Ifunda ukukhusela iivenkile zeswekile kunye nokusebenzisa amafutha ngokufanelekileyo njengababoneleli bamandla. Oku kwenza kube lula kuwe ukuba woyise ukudodobala kwentsebenzo kukhuphiswano.

Yile ndlela ukugcwalisa imemori kusebenza ngayo

Umgaqo oqhelekileyo wokulayishwa kwe-carbo ngokutya kweSaltin okanye yaseSweden kukuqala ukhuphe iivenkile ze-glycogen kwiintsuku ezininzi ngokutya okune-carb ephantsi kunye noqeqesho kwaye emva koko uzigcwalise ngexesha elifutshane kakhulu. Oku kufuneka kukhokhelele kwimbuyekezo enkulu ngakumbi ngeevenkile ezigcwele i-glycogen. Ekubeni indlela inokuba nokungonakali, njengokunciphisa amajoni omzimba, iimbaleki ezininzi zikhetha uhlobo oluphakathi. Kwiveki ephelileyo phambi kokhuphiswano, uthembele kwisidlo esityebileyo se-carbohydrate kwaye uqeqeshe kancinci, nto leyo ekhokelela ekuzaliseni iidepho. Abadlali abaninzi abaphezulu baxhomekeke kwi-low-carb diet kubomi bemihla ngemihla ukuze baqhubeke beqeqesha i-fat metabolism. Nangona kunjalo, oku akuyomfuneko kwiimbaleki ezifundayo.

Kukuphi ukutya okunekhabhu ephantsi ekhoyo?

Oku kutya kulandelayo kuqulethe iicarbohydrates ezimbalwa kwaye kukwafanele ukutya okungenaswekile:

• Intlanzi kunye nokutya kwaselwandle (ngaphandle kwesonka): I-Flounder, i-mackerel, i-carp kunye ne-co. ubukhulu becala azinazo iicarbohydrates. Ungonwabela i-carbohydrate-free shrimp, lobster, crab kunye nembaza.
• Inyama kunye neenkukhu: Inyama ecocekileyo kunye neenkukhu nazo zinokwenza ngaphandle kweecarbohydrates. Kuphela inyama ecutshungulweyo kunye neemveliso zesoseji zinokuqulatha iicarbohydrates ezimbalwa. Ngokuqhelekileyo ifom yeswekile, kodwa kunye ne-meatballs ingaba yi-breadcrumbs.
• Amaqanda: Akukho carbohydrates kwi-yolk okanye kwiqanda elimhlophe.
• Iimveliso zobisi: Itshizi enzima kunye ne-semi-hard kukutya okungenazo iicarbohydrates, kwaye iCamembert, iGorgonzola kunye neRoquefort nazo ziqulethe ixabiso elingenamsebenzi. Izixa ezincinci zecarbohydrates zinokufumaneka kwiitshizi zekhrimu ezifana ne-mascarpone kunye netshizi esetyenzisiweyo. Ubisi kunye nezinye iimveliso zobisi zendalo ezifana ne-yoghurt, i-quark, ibhotela kunye ne-kefir ziqukethe i-lactose kwaye ngoko ke i-carbohydrates eninzi (ukuya kuthi ga kwi- grams, i-yoghurt eneziqhamo iqulethe i-carbohydrates eninzi, okt iswekile).
• Imifuno: Ngaphandle kokuba ziyimifuno enesitatshi kakhulu njengeitapile, umbona, okanye imifuno, imifuno ayinazo iicarbohydrates. Imifuno eluhlaza ngokukodwa njenge-lettuce, iikomkomere, i-kale, isipinatshi, okanye i-chard iphantsi kwi-carbohydrates. Imifuno efana ne-basil, i-cress, okanye i-parsley nayo ifakiwe.
• Isiqhamo: Uninzi lweentlobo zeziqhamo zinefructose kwaye ngoko ke iicarbohydrates. Noko ke, zimbalwa iicarbohydrates ezifumaneka kwiiavokhado, iziqhamo zesitrasi namaqunube, iigwava neevatala eziluhlaza. I-Low-carb nuts ngamandongomane e-macadamia, i-Brazil nuts, kunye ne-almonds.
• Iziselo: Ngokupheleleyo ngaphandle kweecarbohydrates (amaminerali) amanzi. Kungenjalo, iti okanye ikofu engenaswekile kunye neziselo ezilula ezineswekethi ziphantse zingabina carbohydrate.

Ukuba ufuna ukutya ukutya ngaphandle kweecarbohydrates kwisidlo, qiniseka ukuba utya ukutya okunokulinganisela, okwahlukeneyo. Akunjalo i-carbohydrates emisela impumelelo yokulahlekelwa kwesisindo, kodwa umlinganiselo opheleleyo wokusetyenziswa kweekhalori kunye nokutya. Ifiber yokutya nayo ibalulekile - equlethwe ngobuninzi, umz. B. kwikeyiki ye-muesli kwiicarbohydrates. Banokukunceda ukuba ulahlekelwe isisindo ngenxa yokuba ziphantsi kweekhalori kwaye zigcine ugcwele ixesha elide. Unokufumana imibono ye-carbohydrate ephantsi ukuqala kwimini kwiiresiphi zethu zesidlo sakusasa se-carb ephantsi.

Zeziphi iicarbohydrates ekufuneka "zilayishwe"?

Iicarbohydrate ezintsonkothileyo ezisuka kukutya okunje ngesonka esipheleleyo kunye neembotyi zicetyiswa ngokukodwa kwisondlo semidlalo esiqhelekileyo. Bakuzalisa kwaye banike izondlo ezibalulekileyo. Ukutya kunye nesalathisi esiphezulu se-glycemic index, njenge-pasta eyenziwe ngomgubo omhlophe okanye iibhanana, nayo iyavakala kwi-carbohydrate yokutya ngokukhawuleza ngaphambi kokhuphiswano kunye neeyure ezimbalwa zokuqala emva koko: Bangena kumjikelo weswekile yegazi ngokukhawuleza kwaye ngaloo ndlela banikeze amandla ngakumbi. ngokukhawuleza. Kwitheko lepasta elidumileyo ngokuhlwa kwangaphambi kogqatso lomdyarho, kukho iinoodles zengqolowa okanye izimuncumuncu, kwakhona ekupheleni njengesidlo sokuqala.