Njani ukuba iiCarbs zinokukunceda njani ukonyusa isiXokelelwano sakho samajoni omzimba

Umxholo

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Iindaba ezimnandi kubathandi beCarb (eyi wonke umntu, akunjalo?): Ukutya i-carbs ngexesha okanye emva kokusebenza nzima kunokunceda amajoni akho omzimba, ngokutsho kophando olutsha olupapashwe kwi Ijenali yePhysology eSetyenzisiweyo.

Yabona, umthambo ugxininisa umzimba wakho. Yinto entle leyo (impendulo yomzimba wakho kuxinzelelo yindlela owomelela ngayo). Kodwa olu xinzelelo lunye lunokwenza buthathaka inkqubo yakho yomzimba yokuzikhusela. Abantu abahlala begqibezela ukusebenza ngamandla banokuchaphazeleka kwizigulo eziqhelekileyo ezinjengemikhuhlane kunye nosulelo oluphezulu lokuphefumla. Okukhona kunzima ukwenza umthambo, ixesha elide ithatha amajoni omzimba ukubuyela umva.Yintoni intombazana efanelekileyo yokwenza? Impendulo: Yitya iikhabhohbhayithi.

Abaphandi bajonga kwizifundo ezingama-20 + ezivavanye malunga nabantu abangama-300 bebonke, kwaye bafumanisa ukuba amajoni omzimba awathathi nto xa abantu besitya iikhabho ngexesha okanye emva kokuzilolonga okunzima.

Ke i-carbohydrates ikunceda njani ukugonyeka kwakho? Yonke le nto isezantsi iswekile yegazi, njengoko uJonathan Peake, Ph.D., ekhokela umphandi kunye noprofesa kwiYunivesithi yaseQueensland yeTekhnoloji echaze kumaphephandaba. "Ukuba namanqanaba eeswekile egazi azinzileyo kunciphisa impendulo yoxinzelelo lomzimba, nto leyo imodareyitha naluphi na ukuhlanganiswa okungafunekiyo kweeseli zomzimba."

Ngelixa ukonyuswa kokugonyeka kukubhiyozela ngokwaneleyo, abaphandi bafumanise ukuba ukutya ii-carbs (cinga iigels zamandla) ngexesha lokuzilolonga elithatha iyure okanye ngaphezulu (njengoqeqesho lwakho lwesiqingatha semarathon ixesha elide), ukuphuculwa kokunyamezela ukusebenza, ukuvumela iimbaleki ukuba zisebenze nzima. inde.

Ngokwe-release release, uPeake kunye nabanye abaphandi bacebisa ukutya okanye ukusela i-30 ukuya kwi-60 gram ye-carbs nganye iyure yokuzivocavoca, kwaye kwakhona emva kweeyure ezimbini zokugqiba ukuzilolonga. Iijeli zezemidlalo, iziselo, kunye nemivalo zonke iindlela ezithandwayo zokufumana ukulungiswa ngokukhawuleza kwe-carb, kunye neebhanana zikhetho lokutya okupheleleyo.

Okukwintsusa: Ukuba ucwangcisa ixesha elide okanye elinamandla lokuzilolonga, qiniseka ukuba upakisha ukutya okune-carb ephezulu kwibhegi yakho yokuzivocavoca okanye uphembelela kwangaphambili kunye nenye yezi zinto zitya kakhulu ngesidlo sakusasa ezikulungele.

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