Yintoni iBhayisikile ejikelezayo kwaye isebenza njani?

Umxholo

• Yintoni iBhayisekile?
• Inzululwazi yeBhayisikile ehamba ngeCarb
• Ngaba ukuhamba ngebhayisikile yeCarb kungakunceda ukuba wehlise ubunzima?
• Ukuhamba ngebhayisikile kwiCarb yokuKhula kwezihlunu kunye nokuSebenza kweMidlalo
• Ngaba ukuhamba ngebhayisikile yeCarb kunazo naziphi na ezinye izibonelelo?
• Uyenza njani ibhayisekile yecarb
• Umzekelo Imenyu yokuhamba ngebhayisikile yeCarb
• Imithombo yokutya ecetyiswayo yeCarbohydrate
• Isishwankathelo

Ukutya kweCarbohydrate bekusisihloko eshushu ixesha elide.

Ukutya okunempumelelo okuninzi kuthintela ii-carbs kwaye ezinye zibakhuphele ngaphandle ngokupheleleyo (,,).

Ngelixa kungekho macronutrient ikudidi imbi, Ukutya i-carb yinto ekufuneka ilungiselelwe umntu ngamnye ().

Ukulungiselela ukutya i-carb, abanye abantu ngoku "bajikeleza" ii-carbohydrate zabo.

Oku kwaziwa ngokuba yi-carb cycling.

Eli nqaku libonelela ngoqhekeko olunzulu lwesayensi kunye nokusetyenziswa kweebhayisikile.

Yintoni iBhayisekile?

Ukuhamba ngeebhayisikile zeCarb yindlela yokutya apho unokutshintsha khona ukutya i-carb yonke imihla, ngeveki okanye ngenyanga.

Ihlala isetyenziselwa ukuphulukana namanqatha, ukugcina ukusebenza komzimba ngelixa utya ukutya, okanye ukoyisa ihefa lokuncipha.

Abanye abantu bahlengahlengisa ukutya kwabo imihla ngemihla, ngelixa abanye benokwenza ixesha elide lokutya okuphakathi, okuphakathi kunye nokutya okuphezulu.

Ngamafutshane, ibhayisekile ye-carb ijolise ekutyeni ixesha le-carbohydrate xa inika isibonelelo esiphezulu kwaye ingabandakanyi ii-carbs xa zingafuneki (,).

Unokwenza inkqubo yokutya i-carb ngokusekwe kwizinto ezahlukeneyo, kubandakanya:

• Iinjongo zoKwakhiwa komzimba: Abanye baya kunciphisa i-carbs ngexesha lokutya, emva koko bongeze kwakhona ngexesha "lokwakha izihlunu" okanye inqanaba lokusebenza.
• Uqeqesho kunye neentsuku zokuphumla: Enye indlela edumileyo kukutya okuphezulu kwe-carb kwiintsuku zoqeqesho kunye nokutya okuncinci kwe-carb kwiintsuku zokuphumla.
• Ukucwangciswa okucwangcisiweyo: Enye indlela ethandwayo kukwenza i-1 okanye iintsuku ezininzi kwindawo ene-carb ephezulu kakhulu ukuba enze njenge "refeed" ngexesha lokutya ixesha elide.
• Imicimbi ekhethekileyo okanye uKhuphiswano: Iimbaleki zihlala "zithwala i-carb" ngaphambi komsitho, kwaye uninzi lwabakhuphisana nomzimba baya kwenza okufanayo ngaphambi komboniso wokwakha umzimba okanye ifoto.
• Uhlobo loQeqesho: Abantu baya kulungelelanisa ukutya i-carb ngokuxhomekeke kubungakanani kunye nexesha leseshoni yoqeqesho oluthile; olona lude okanye ngakumbi uqeqesho, iicarbs ezingakumbi ziya kuzitya kwaye ngokuchaseneyo.
• Amanqanaba oMzimba waManqatha: Abantu abaninzi baya kujikelezisa ii-carbohydrate zabo ngokusekwe kwinqanaba lamafutha omzimba. Ukuthembela kwabo kuya kuba, ngaphezulu kweentsuku eziphezulu zecarb okanye iibhloko abazibandakanya.

Ukutya okuhamba ngebhayisikile okuhamba rhoqo ngeveki kungabandakanya iintsuku ezimbini eziphakamileyo zecarb, iintsuku ezimbini zokumodareyitha kunye neentsuku ezintathu ezisezantsi.

Ukutya iiprotein kuhlala kufana phakathi kweentsuku, ngelixa ukutya okunamafutha kuyahluka ngokusekwe kukutya kwe-carb.

Usuku oluphezulu lwe-carb ngesiqhelo luthetha ukutyeba okuncinci, ngelixa iintsuku ezisezantsi zecarb zinamafutha aphezulu.

Ukuhamba ngebhayisikile yeCarb sisicwangciso esiliqili sokutya esifuna ukuxhaphaza ngakumbi kunye nenkqubo kunokutya okuqhelekileyo.

Ukuhamba ngeebhayisikile zeCarb yindlela yokutya apho usebenzisa khona i-carb intake ngokuxhomekeke kwizinto ezahlukeneyo.

Inzululwazi yeBhayisikile ehamba ngeCarb

Ukuhamba ngeebhayisikile zeCarb yindlela entsha yokutya.

Inzululwazi isekwe ikakhulu kwiindlela zebhayoloji ezenziwa emva kokwenza i-carbohydrate.

Akukho zifundo zilawulwayo ziphanda ngokuthe ngqo ukutya okuhamba ngebhayisikile (,).

Ukuhamba ngeebhayisikile zeCarb kuzama ukuhambelana nemfuno yomzimba yeekhalori okanye iswekile. Umzekelo, ubonelela ngeecarbohydrate xa ujikeleza okanye kwiintsuku zoqeqesho olunzulu.

Iintsuku eziphezulu ze-carb zikwindawo yokunyusa i-glycogen yemisipha, enokuthi iphucule ukusebenza kunye nokunciphisa ukwaphuka kwemisipha (,).

Amaxesha aphezulu e-carb yeqhinga elinokuphucula ukusebenza kwesisindo- kunye nomdla wokulawula iihormone leptin kunye ne-ghrelin (,).

Iintsuku ze-carb ezisezantsi zixeliwe ukuba zitshintshele umzimba ngaphezulu kwinkqubo yamandla esekwe kumanqatha, enokuthi iphucule ukuguquguquka kwemetabolism kunye nokukwazi komzimba ukutshisa amafutha njengamafutha kwixesha elide (, 13).

Elinye icandelo elikhulu lokuhamba ngebhayisikile kukusetyenziswa kwe-insulin ().

Iintsuku ze-carb ezisezantsi kunye nokujolisa kwiikhabho ejikeleze ukuzilolonga kunokuphucula ubuntununtunu be-insulin, uphawu olubalulekileyo lwempilo ().

Kwithiyori, le ndlela iya kwandisa izibonelelo ezinikezelwa yiicarbohydrate.

Nangona iindlela zokwenza i-carb cycling zixhasa ukusetyenziswa kwayo, kufanele ukuba itolikwe ngononophelo ngenxa yokunqongophala kophando ngqo malunga nendlela.

Inkqubo ecetywayo yokuhamba ngebhayisikile ekwandiseni izibonelelo zeecarbohydrate kwaye ifundise umzimba ukuba utshise amanqatha njengombane. Ngelixa oku kunengqiqo kwithiyori, uphando oluthe ngqo ngakumbi luyafuneka.

Ngaba ukuhamba ngebhayisikile yeCarb kungakunceda ukuba wehlise ubunzima?

Iindlela zokwenza ibhayisikile ye-carb zibonisa ukuba kunokuba luncedo ekulahlekeni kobunzima.

Kwithiyori, ukuhamba ngebhayisikile kunokukunceda ugcine ukusebenza komzimba ngelixa unikezela ngezibonelelo ezifanayo njengokutya okune-carb ephantsi.

Njengakuyo nayiphi na indlela yokutya, eyona ndlela iphambili yokuphulukana nobunzima sisiphene sekhalori, njengokutya kancinci kunokuba umzimba wakho utshise ixesha elide ().

Ukuba ukutya okuhamba ngebhayisikile kwe-carb kuphunyezwa ecaleni kwentsilelo yeekhalori, uya kuphulukana nobunzima.

Nangona kunjalo, imeko yayo entsonkothileyo inokubangela ukubambelela kunyango kunye nokudideka kwabaqalayo.

Ngokwahlukileyo, abantu abaninzi banokonwabela ukuguquguquka kweebhayisikile. Oku kunokuphucula ukubambelela kunyango kunye nempumelelo yexesha elide kwabanye abantu.

Ukuhamba ngebhayisikile kwiCarb kunokukunceda ukuba unciphise umzimba okoko ugcina intsilelo yeekhalori. Ukutya iiprotheyini ezininzi kunokuba luncedo ngokunjalo.

Ukuhamba ngebhayisikile kwiCarb yokuKhula kwezihlunu kunye nokuSebenza kweMidlalo

Abantu abaninzi bakholelwa ukuba ukuhamba ngebhayisikile kunokuba luncedo ekuzuzeni imisipha kunye nokusebenza komzimba.

Ixesha eliqhelekileyo le-carb kunye nokujoliswa kwe-carb kunokunceda ukuphucula ukusebenza ().

IiCarbs ezijikeleze ukuzilolonga zinokunceda ekubuyiseni, ukuhanjiswa kwezondlo kunye nokuzaliswa kwe-glycogen (,).

Oku kunokukhuthaza ukukhula kwemisipha. Nangona kunjalo, olunye uphando lubonisa ukuba ii-carbs azifuneki ukwakha izihlunu ukuba ukutya kweeprotein kwanele ().

Ngelixa ezi ndlela zinengqiqo kwithiyori, uphando oluthe ngqo ngokuthelekisa ukukhwela ibhayisekile kwezinye izidlo luyafuneka ukubonelela ngempendulo esekwe kubungqina.

Iindlela ezingemva kokuhamba ngebhayisikile zibonisa ukuba inokukunceda ukuba usebenze kakuhle. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

Ngaba ukuhamba ngebhayisikile yeCarb kunazo naziphi na ezinye izibonelelo?

Njengoko sele kukhankanyiwe, ukuhamba ngebhayisikile ye-carb kunakho ukubonelela ngezibonelelo ezinye izidlo ezingenako.

Ngokufumana ixesha eliphantsi kunye ne-carb ephezulu, unokufumana uninzi lwezibonelelo ezibonelelwa zizidlo zombini, ngaphandle kwezinye zezinto ezimbi.

Izibonelelo zexesha eliphantsi le-carb zinokubandakanya ubuntununtunu obungcono be-insulin, ukwanda kokutsha kwamafutha, ukuphucula i-cholesterol kunye nokuphucula impilo ye-metabolic (, 13,,,).

Ukuchithwa okuphezulu kwe-carb kunokuba neziphumo ezilungileyo kwiihomoni ngexesha lokutya, kubandakanya iihomoni ze-thyroid, testosterone kunye ne-leptin (,).

Ezi zinto zinokudlala indima ebalulekileyo kwimpumelelo yexesha elide yokutya, kuba iihomoni zidlala indima ephambili kwindlala, imetabolism kunye nokusebenza komzimba ().

Amaxesha e-carb ephantsi anokubonelela ngezibonelelo ezininzi zezempilo, kwaye i-carb refeeds ephezulu inokuba neziphumo ezilungileyo kwiihomoni zakho.

Uyenza njani ibhayisekile yecarb

Kukho iintlobo ezininzi zokuhamba ngebhayisikili, kubandakanywa ukuguqulwa kwansuku zonke okanye ixesha elide lokujikeleza okuphezulu kunye ne-carb.

Nantsi isampulu yeveki apho ulawula khona ukutya kwakho i-carb yonke imihla:

Ngaphezulu kokutya okuqhelekileyo, ukuhamba ngebhayisikile ye-carb kunokuthatha ukulungelelaniswa okuhle kunye nohlengahlengiso endleleni.

Zama ngesixa seentsuku eziphezulu zecarb ngeveki, kunye nenani leecarbs ngosuku. Fumana eyona ndlela ilungileyo yendlela ophila ngayo, ukuzilolonga rhoqo kunye neenjongo.

Ukuba ukhetha ukutya okune-carb ephantsi, ungongeza i-carb cycling ngamanye amaxesha ngohlobo lwe-reeed. Nazi ezinye iisampulu zezicwangciso ze-carb ezisezantsi ezineebhloko eziphezulu zecarb:

Njengoko itafile icebisa, unokuphinda uhlaziye zonke iiveki ezimbalwa okanye wenze ixesha elide, njengesigaba se-4 se-carb ephantsi, kunye neveki e-1 ehlaziyiweyo.

Uyakuqaphela ukuba isixa se-carbs ngemini sinokuhluka kakhulu-oku kuxhomekeke kwinqanaba lomsebenzi, ubunzima bemisipha kunye nokunyamezelana kwe-carbohydrate.

Iimbaleki eziqeqesha iiyure ezi-3 ngosuku okanye i-250 lb yomakhi womzimba inokufuna umda ophezulu (okanye nangaphezulu), ngelixa umntu oqhelekileyo enokufuna kuphela ukubuyisela kwi-150-200g.

Okokugqibela, le mizekelo ziingcebiso kuphela. Akukho fomyula iqinisekisiweyo okanye umlinganiso weebhayisikile ze-carb kwaye kuya kufuneka ulungelelanise kwaye uzame ngokwakho.

Kukho iindlela ezininzi zokuhamba ngebhayisikile ye-carb, ukusukela kutshintsho lwemihla ngemihla ukuya ekucocweni kwenyanga. Zama ukuqonda ukuba yeyiphi eyona nto isebenzayo kuwe nakwiinjongo zakho.

Umzekelo Imenyu yokuhamba ngebhayisikile yeCarb

Nazi izicwangciso zesampulu zokutya ezintathu zeentsuku ezisezantsi-, eziphakathi- kunye neze-carb ephezulu.

Usuku oluphezulu lweCarb

• Isidlo sakusasa: Amaqanda abilisiweyo ama-3, izilayi ezi-3 zikaHezekile (okanye i-7 yembewu / iinkozo) isonka, iitumato, amakhowa kunye nesitya esisecaleni seziqhamo ezixutyiweyo (i-60 g carbs).
• Isidlo sasemini: I-6 oz ibhatata emhlophe, i-6 oz inyama engacacanga okanye intlanzi, imifuno exubeneyo (45 g carbs).
• Ukusebenza kwangaphambili: 1 i-oatmeal, ubisi lwe-almond, 1 indebe yamajikijolo, 1 iprotein ye-whey (50 g carbs).
• Isidlo sangokuhlwa: 1 irayisi yokutya okupheleleyo, i-6 oz yenkukhu ecekeceke, isosi yetumato eyenziwe ekhaya, i-1 yokukhonza iimbotyi zezintso, imifuno exubileyo (70 g carbs).

Umgangatho ophakathi weCarb

• Isidlo sakusasa: I-yogurt ene-protein ephezulu, 1 indebe edityanisiweyo yamajikijolo, i-stevia, umxube wembewu we-1 (25 g carbs).
• Isidlo sasemini: I-6 oz yenkukhu isaladi eneetapile ze-4 oz (25 g carbs).
• Ukusebenza kwangaphambili: Ibhanana enye ene-whey protein shake (30 g carbs).
• Isidlo sangokuhlwa: I-1 iphaka iifatata ezimnandi, i-6 oz yenkomo ecekeceke, isosi yetumato eyenziwe ekhaya, 1 ibhontshisi yezintso, imifuno exubileyo (40 g carbs).

Usuku olusezantsi lweCarb

• Isidlo sakusasa: Amaqanda ama-3 anezilayi ezi-3 zebhekoni kunye nemifuno exubileyo (10 g carbs).
• Isidlo sasemini: Isaladi ye-salmon ye-6 oz enecephe ye-oyile ye-oli (i-10 g yee-carbs).
• I-snack: I-1 oz edityanisiweyo yamantongomane kunye ne-1 ekhonza izilayi ze-turkey (10 g carbs).
• Isidlo sangokuhlwa: I-6 oz steak, i-avocado yesiqingatha, imifuno exubileyo (i-16 g carbs).

Imithombo yokutya ecetyiswayo yeCarbohydrate

Ezinye iikhabhohayidrethi kufuneka zithintelwe, ngaphandle kwangezihlandlo ezizodwa okanye kunyango lwezihlandlo.

Ngokwahlukileyo, kukho intabalala yemithombo yecarb esempilweni emnandi kwaye ipakishwe igcwele ifayibha, iivithamini kunye neeminerals.

Xa ucwangcisa iintsuku zakho ze-carb ephezulu, ungayisebenzisi njengesizathu sokuzinkcinkca ngetop-tart. Endaweni yoko, gxila kwezi zikhethi zisempilweni.

Kunconywe "ezilungileyo" iiCarbs:

• Amazimba: Iinkozo ezingafakwanga kulungiswa zinempilo entle kwaye zinxulunyaniswe nezibonelelo ezininzi zempilo. Imithombo ibandakanya: irayisi emdaka, i-oats kunye nequinoa.
• Imifuno: Yonke imifuno inomthamo owahlukileyo weevithamini kunye nezamaminerali, yitya imibala eyahlukeneyo ukuze ufumane ukulingana okuhle.
• Iziqhamo ezingaphunyezwanga: Njengemifuno, zonke iziqhamo zahlukile, ngakumbi amajikijolo anomxholo ophezulu we-antioxidant kunye nomthwalo we-glycemic low.
• Iimbotyi: Ukhetho olukhulu lokucola ukutya kwee-carbohydrate, ezigcwele ifayibha kunye neeminerali. Qinisekisa ukuba ubalungiselela ngokufanelekileyo.
• Ukutyhubela: Iitapile, iitapile, njl.

Iintsuku eziphezulu ze-carb ayisosizathu sokuzinkcinkca ngokutya okungekho mpilweni. Endaweni yoko, yitya ukutya okunempilo okuninzi ngokutya okupheleleyo kweecarbs.

Isishwankathelo

Ukuhamba ngebhayisikile yeCarb kunokuba sisixhobo esiluncedo kwabo bazama ukwandisa ukutya kwabo, ukusebenza komzimba kunye nempilo.

Iindlela ezizezinye ezisemva kokuhamba ngebhayisikile ye-carb ziyaxhaswa luphando. Nangona kunjalo, akukho phando ngqo luye lwaphanda ukutya okuhamba ngebhayisikile kwexesha elide.

Endaweni yokutya okungapheliyo okanye okune-carb engapheliyo, ibhalansi phakathi kwezi zimbini inokuba luncedo kokubini ngokwasemzimbeni nangokwengqondo.

Ukuba usebenzisa ikhabhayisikile yokulahleka kwamafutha, qinisekisa ukuba iprotein yakho yokutya yanele kwaye ugcina ukusilela kwekhalori.

Soloko uzama iprotocol kunye nezixa zeecarbohydrate ukufumana eyona ilungileyo kuwe.