Kutheni bonke abadlali bebhola ekhatywayo beNdebe yeHlabathi betshica iziselo zabo zezemidlalo?

Umxholo

• UkuSebenza kweCarb kusebenza njani?
• Ngaba kufuneka Uzame iCarb Rinsing?
• Uphengululo lwe

Ukuba ubujonge kwiNdebe yeHlabathi, usenokuba ubabonile abadlali bebhola ekhatywayo abaninzi betsica kwaye betshica ebaleni. Yintoni enika?!

Nangona isenokubonakala ngathi yinto yonke, yinto esemthethweni, inkohliso yokusebenza exhaswa yisayensi ebizwa ngokuba yi "carb rinsing" ebandakanya ukusela isisombululo se-carb (njengesiselo sezemidlalo) kodwa ukuyitshica ngaphandle kokuyiginya. Uphendulela, ukuhlamba nje isiselo esiphezulu se-carb kunokukhohlisa umzimba wakho ukuba ucinge ukuba uyidla i-carbs. (Idibeneyo: Yintoni i-Carb Cycling kwaye Ngaba ufanele uzame?)

Kuyinyani: Uphononongo luka-2009 oluvela kwiYunivesithi yaseBirmingham lufumene ukuba i-carb-rinsing activated muscles ngokungathi abagijimi baye badla ngokwenene i-carbs; Iimbaleki ezihlanjululwayo ziqhuba kanye njengabo bagalela ukutya okanye isiselo sezemidlalo. Uphononongo lwe-2014 lwezifundo kwi-carb-rinsing kwakhona lufumene ukuba i-carb rinsing ibonakala inefuthe elihle ekusebenzeni kwezemidlalo ngexesha eliphakathi ukuya kwi-high-intensity exercise yeyure okanye ngaphezulu.

UkuSebenza kweCarb kusebenza njani?

Uphononongo luka-2016 olupapashwe kwi Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga iya nzulu ngakumbi kwindlela kwaye kutheni ukusebenza kwe-carb-rins kusebenza ngokwenene: Abaphandi bavavanya abakhweli bamabhayisikile abesilisa kwiindawo ezahlukeneyo (bondliwe, bazila ukutya, baphela), bafumanisa ukuba ukucoca i-carb kwakusebenza kakhulu xa iivenkile zabo zamandla zancitshiswa kakhulu. Abaphandi bakholelwa ukuba i-carb-rinsing ikhohlisa ingqondo yakho ukuba icinge ukuba i-fuel eninzi ibheka kwizihlunu zakho, kwaye ingabaqinisekisa ukuba basebenze nzima okanye badlulisele imiqondiso kubo ngokufanelekileyo. (Nazi ezinye izicwangciso ezixhaswe yisayensi zokutyhala ngokudinwa komsebenzi.)

Nazi iideets: Abaphandi bavavanya abakhweli beebhayisikile abangamadoda abasibhozo phantsi kweemeko ezahlukeneyo zovavanyo: Umjikelo omnye wovavanyo lwenziwa nabakhweli beebhayisikile kwindawo "eyondliwe" (babenesidlo sakusasa ngentsimbi yesi-6 emva koko baqalisa uvavanyo ngo-8am). Olunye ujikelezo lovavanyo lwenziwa nabahambi ngebhayisikile kwindawo "ekhawulezayo" (babenesidlo sangokuhlwa ngentsimbi yesi-8 kunye nokuzila ukutya kwiyure ezili-12 phambi kovavanyo lwe-8 kusasa). Umjikelo wokugqibela wovavanyo ubeke abakhweli beebhayisikile kwindawo "ephelelweyo" (benze umthambo ngentsimbi yesi-6 emva kwemini enemizuzu engama-90 yokukhwela ibhayisikile enamandla kunye namakhefu amathandathu omzuzu omnye wokukhwela nzima ngomzuzu omnye wokuphumla, kulandelwa ngu- Isidlo se-carb ephantsi nge-8 pm, kwaye emva koko i-12-iyure yokuzila ngokukhawuleza kude kube uvavanyo lwe-8 am). (Inxulumene: Oku kutya kunokunceda ukonyusa ukusebenza kwakho kokuzilolonga.)

Kwilingo lokulinga, abakhweli beebhayisikile kwimeko nganye (bondliwe, bazila ukutya, kwaye bagqityiwe) bagqiba imizuzu engama-30 yokukhwela ibhayisikile nzima kunye nexesha lokulingwa kweebhayisikile ezingama-20km ngexesha lokucoca i-carb okanye ukucoca nge-placebo.

Iziphumo ezipheleleyo zazihambelana nezifundo zangaphambili ezibonisa ukuba i-carb-rinsing yayisebenza kakhulu xa izitolo zamandla ziphantsi kakhulu. Xa abakhweli beebhayisikile bekwindawo yokutya, ukucocwa kwe-carb khange kube nefuthe elibonakalayo kumaxesha olingo (zombini i-placebo kunye ne-carb-rinse trail times were around 41 minutes). Xa babekwimeko yokuzila ukutya, yaba nenzuzo encinci (i-placebo ihlanjululwa ngamaxesha aphakathi kwemizuzu engama-43, ngelixa amaxesha e-carb-rinse ayeyimizuzu engama-41). Kwaye xa abakhweli beebhayisikile bekwisimo esiphelelweyo, kwabakho isibonelelo esibalulekileyo (indawo ye-placebo yokuhlanjululwa kwamaxesha aphakathi kwimizuzu engama-48, ngelixa i-carb-rinse times i-average ye-44 imizuzu). Uphononongo luye lwafumanisa, ngokubeka esweni ii-quads zabahambi ngebhayisikile nge-EMG sensor, ukuba umsebenzi wemisipha uyancitshiswa xa bekwimeko yokuphela, kodwa wawuchasene ne-carb-rinsing.

Ngaba kufuneka Uzame iCarb Rinsing?

Kuyafaneleka ukuba uqaphele ukuba nangona i-carb-rinsing, amaxesha ovavanyo lwexesha ayemabi kakhulu kwisimo esincitshisiweyo kunye nokuzila ukutya kunesimo esondliwe, ebonisa ukuba ukuba unethuba lokutshisa ngokufanelekileyo, kufuneka. (Uphononongo lubonise ukuba ukutya i-carbs ngaphambi koqeqesho kuphucula ukunyamezela kuba i-carbs yi-fuel evumela ukuba ingqondo yakho, izihlunu kunye nemithambo-luvo yenze imisebenzi yazo. Ngaphandle kokwaneleyo "ukubetha udonga" njengemoto ephelelwa yigesi.) Le miphumo emihle Ukuhlanjwa kwe-carb kubonakala kuphela xa umzimba wakho uphelelwe ngamandla. Amathuba kukuba, awuzukuya kuqeqesho ngaphandle kokutya kwiiyure ezili-12. Kwaye, ukuba iyafumaneka kuwe, kulula nje (kwaye kungcono kuwe!) Ukuginya isiselo sezemidlalo ukuba umzimba wakho usifuna ngamandla.

Nangona kunjalo, ukuhlamba i-carb kunokunceda. Olunye uphononongo lubonisa ukuba ukusetyenziswa kwe-carb ngexesha lokuzilolonga kakhulu kunokubangela zonke iintlobo zoxinzelelo lwe-GI, oku kuthetha ukuba ukujula kunye nokutshica kunokuba yeyona ndlela ilungileyo xa usenza amandla kumsitho omde (njengombaleki, i-triathlon, umdyarho omde webhayisikile ... Umdlalo wendebe) kodwa awukwazi isisu sokutya iikhabhu ekutyeni, ehlafunwayo, okanye kwigoos.

Ngaphandle koko, kubalulekile ukuba iimbaleki (okanye abantu baqeqeshwe njengabadlali) batye iikhabho ngesidlo ngasinye. Ukutya okuphezulu okupheleleyo kwe-carb kuvumela iimbaleki kwisitokhwe se-carbs kwiimisipha zazo. Loo "piggy bank" ye carbs, ibizwa ngokuba yi glycogen, inokufikeleleka kwangoko ukugcina izihlunu zakho zisebenza. Iivenkile zeGlycogen zibaluleke kakhulu kwiimbaleki ezinyamezelayo, ukukugcina uhamba ngexesha lemisebenzi emide xa ungeke uyeke utye. (Jonga: Kutheni iiCarbs ezisempilweni Zikukutya kwakho.)

Ngokuqhelekileyo abadlali badinga malunga ne-50-60% yeekhalori zabo zemihla ngemihla kwi-carbs. Kwimbaleki efuna ii-calories ezingama-2 500 ngosuku eziphakathi kwama-300 nama-400 amagremu ee-carbs. Kwaye olona khetho lulungileyo lolwenziwe ziiNdalo zoMama-iziqhamo, iiveggie, kunye neenkozo ezipheleleyo, ezizii-carbs ngokwendalo ezihlanganiswe neevithamini, iiminerali kunye nee-antioxidants.

Ukuba awuyiyo imbaleki ungabambelela ngepesenti esezantsi yeekhalori ezivela kwiikhabhohthi, yithi ama-45 ukuya kuma-50 eepesenti kwaye, ewe, abangabadlali badla ngokudinga iikhalori ezimbalwa ngeyure). Ke umntu ofuna iikhalori ezili-1,600 kuphela ngosuku ezi malunga ne-200 gram yee-carbs mihla le.

Uphengululo lwe