Buza ugqirha wokutya: Inyaniso malunga nokuLayishwa kweCarb

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Q: Ngaba ukulayisha i-carb phambi kwe-marathon kuya kuyiphucula ngokwenene ukusebenza kwam?

A: Kwiveki engaphambi kogqatso, iimbaleki ezininzi zibaleka uqeqesho lwabo ngelixa zisonyusa ukutya kwe-carbohydrate (ukuya kuthi ga kwiipesenti ezingama-60-70 zeekhalori zizonke iintsuku ezimbini ukuya kwezintathu ngaphambili). Injongo kukugcina amandla amaninzi (i-glycogen) kwiimisipha ngokusemandleni ukwandisa ixesha lokukhathala, ukukhusela "ukubetha udonga" okanye "ibhonki," kunye nokuphucula ukusebenza kohlanga. Ngelishwa, ukulayisha i-carb kubonakala ngathi kuzisa kwezinye zezo zithembiso. Ngelixa ulayisha i-carb yenza zihlutha kakhulu iivenkile zakho ze-glycogen kwezihlunu, oku akusoloko kuguqulela ekusebenzeni okuphuculweyo, ngakumbi kwabasetyhini. Nasi isizathu:

Umahluko weHormonal phakathi kwamadoda nabafazi

Enye yeziphumo ezingaziwayo kangako ze-estrogen, eyona hormone yesondo yabasetyhini, kukukwazi kwayo ukutshintsha apho umzimba ufumana khona amafutha. Ngokukodwa, i-estrogen ibangela ukuba abafazi basebenzise amafutha njengoyena ndoqo wamafutha. Esi siganeko siye saqinisekiswa ngakumbi zizifundo apho izazinzulu zinika amadoda i-estrogen emva koko ziqwalasele ukuba i-muscle glycogen (carbs egciniweyo) iyasinda ngexesha lokuzilolonga, oko kuthetha ukuba amanqatha asetyenziselwa amafutha endaweni yoko. Kuba i-estrogen ibangela abantu ababhinqileyo ukuba basebenzise amanqatha ukwenza iinzame zabo, ukunyusa kakhulu ukutya okune-carbohydrate ukunyanzela umzimba wakho ukuba usebenzise iicarbohydrate njengoko ipetroli ingabonakali njengesona sicwangciso silungileyo (njengomgaqo jikelele, ukulwa nomzimba wakho awungombono ulungileyo).

Abasetyhini abaphenduli kwiCarb yokuLayisha njengamadoda

Olunye uphando lupapashwe kwi Ijenali yePhysology eSetyenzisiweyo bafumanisa ukuba xa abagijimi besifazane benyusa i-carbohydrates ukusuka kwi-55 ukuya kwi-75 ipesenti yeekhalori ezipheleleyo (ezininzi kakhulu), abazange bafumane naluphi na ukwanda kwe-muscle glycogen kwaye babone ukuphuculwa kweepesenti ze-5 kwixesha lokusebenza. Ngakolunye uhlangothi, amadoda ekufundeni afumana ukwanda kweepesenti ezingama-41 kwi-muscle glycogen kunye nokuphuculwa kweepesenti ezingama-45 kwixesha lokusebenza.

Umgca ongezantsiUkulayishwa kweCarb Phambi koMdyarho

Andikukhuthazi ukuba ulayishe ii-carbohydrate ngaphambi komdyarho wakho. Ukongeza ekubeni nefuthe elincinci (ukuba likho) kwindlela osebenza ngayo, ukonyusa kakhulu ii-carbohydrate zihlala zishiya abantu beziva begcwele kwaye bevuthile. Endaweni yoko, gcina ukutya kwakho ngokufanayo (ucinga ukuba kusempilweni), yitya isidlo esikhulu se-carbohydrate ngobusuku obuphambi komdyarho, kwaye ujonge kwinto ekufuneka uyenzile ukuze uzive ungcono ngosuku lomdyarho.

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