Buza uGqirha wokuTyelwa: Ukulayishwa kweCarb

Umxholo

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Q: Ngaba kufuneka nditye iicarbohydrates ezininzi phambi kwesiqingatha okanye i-marathon epheleleyo?

A: Ukulayisha kwi-carbs phambi kwesiganeko sokunyamezela sisicwangciso esidumileyo esicinga ukunyusa ukusebenza. Kuba ukulayishwa kwe-carbohydrate kwandisa okwethutyana inani leswekile onokuthi uyigcine kwizihlunu zakho, ithiyori kukuba amandla amaninzi agcinwe, kokukhona uya kukwazi ukwenza umthambo. Kufana, ukuba unetanki enkulu yegesi, uya kuba nakho ukuqhubela phambili, akunjalo? Iindlela ezimbini ngokukodwa-ukuzinkcinkca ngokwesintu (kwiintsuku ezintathu ukuya kwezintandathu phambi komdyarho) kunye neeyure ezingama-24 zokuzinkcinkca kubonisiwe ukonyusa inani lamandla agcinwe kwimisipha yakho. Ngokuzinkcinkca ngokwesintu, uphando lubonisa ukuba unako kabini ubungakanani beecarbs ezigcinwe kwimisipha yakho ngokuqhatha ukutya okulandelayo:

• NgeCawa ukuya ngeLibini: Sebenzisa ama-50 eekhalori kwiikhabhohayidrethi

• NgoLwesithathu ukuya ngoLwesihlanu: Sebenzisa ama-70 eekhalori kwiikhabhohayidrethi nemizuzu engama-20 yokuzilolonga ngamandla (sukuzilolonga ngolwesiHlanu)

• NgoMgqibelo: Usuku lohlanga

Indlela yeeyure ezingama-24 inokunyusa iivenkile zakho ze-glycogen ngeepesenti ezingama-90. (Oku kubandakanya ukutya i-4.5 gram yeecarbohydrate ngepawundi yomzimba wakho ubunzima kusuku olungaphambi kogqatso kunye nokukhetha imithombo ephezulu ye-glycemic ye-carbs-white rice, iinkozo ezisulungekileyo, iziselo zezemidlalo, kunye neekeyiki zerayisi.) Nangona le ndlela iqinisekisiwe kuphando, Andiyicebisi. Ukonyusa ngokukhawuleza ukutya kwakho i-carbohydrate kungakhokelela ekubumbeni nasekungcungcuthekeni kokugaya ukutya, enkosi kukutya okungaphezulu kwesiqhelo kunokwesiqhelo. Ukuba uyayilandela le ndlela, yongeza ifayibha esezantsi kunye neicarbohydrate ezihlaziyiweyo kwirejimeni yakho ukunqanda ukuchitha kakhulu ifayibha. (Zive ukhululekile ukonwabela irayisi emhlophe, iitapile, kunye nepasta eqhelekileyo.) Kwakhona, dibanisa i-carbs yakho kunye neprotheyini kunye ne-drizzle yamafutha (ioli yomnquma, i-avocado oil, okanye ibhotolo) ukucothisa ukukhutshwa kwe-carbs esiswini sakho kwaye uncede ukucima igazi. iswekile spikes.

Undoqo: Ngomhla wogqatso, ufuna ukuziva ubhetele. Kwaye ukuba ukulayishwa kwe-carbohydrate kukushiya udangele, akukho ndlela uza kuqhuba ngayo. Ngoko ngaphambi kokuba ubilise ibhokisi yepeni yonke, zibuze le mibuzo mithathu.

Ngaba Usebenzisa Imizuzu engama-90 okanye ngaphantsi?

Kuthatha umzimba wakho malunga nemizuzu engama-90 ukusebenzisa uninzi lweevenkile zayo ze-glycogen (ukuba ukwimo entle, eli xesha linokuba lide, njengoko umzimba wakho uya kuba nobuchule ekusebenziseni amafutha njengamafutha). Ukuzivocavoca ngaphantsi kwemizuzu engama-90? Ukulayishwa kweCarb akuyi kukwenzela nantoni na elungileyo-njengoko kungakhathali ukuba uneetanki ezipheleleyo okanye ezinesiqingatha zerhasi kuhambo olukhawulezayo lokujikeleza ikona ukuqhuba umyalezo.

Ngaba unayo indlela yokuFumana ipetroli ngelixa usenza umthambo?

Ngokuduma kunye nokufikeleleka kweziselo zezemidlalo kunye neejeli, kulula ukuzitshisa ngexesha lomdyarho. Oku kwenza ukulayishwa kwe-carbohydrate kungabalulekanga. Ukuba unokuba nesiselo kwezemidlalo okanye ijeli rhoqo kwimizuzu engama-60 ukuya kuma-90, uya kuhlala unyusa izihlunu zakho-ngaloo ndlela awunabungozi bokusebenzisa amandla agciniweyo.

Ngaba Utya ngokwaneleyo?

Uphando lubonisa ukuba amadoda kunye nabasetyhini abasoloko befumana inzuzo efanayo kwi-carbohydrate-loading. Olunye uphononongo lufumanise ukuba xa isini sobabini sasifumana inkqubo efanayo yokulayisha, amadoda afumana ukwanda kweepesenti ezingama-45 kwimisipha ye-glycogen ngelixa abasetyhini bengenalo ukwanda. Lo mahluko kucingelwa ukuba ubangelwa kukwahluka kwehomoni-ngakumbi inxulumene ne-estrogen. Unokwazi ukuwoyisa (kwaye uvune izibonelelo ezifanayo!), Ngokwandisa inani lakho elipheleleyo lekhalori ngama-30 ukuya kuma-35 epesenti ngexesha lokulayisha. Ukuba ngoku usebenzisa i-1,700 yeekhalori ngosuku, kuya kufuneka ufikelele kuma-2,200 eekhalori ngosuku ngeentsuku zokulayisha.

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