Esona Salathiso seGlycemic siNgcono kuLoliwe

Umxholo

• Isidlo saphambi kokuzilolonga
• Ukutya ngexesha loqeqesho
• Isidlo sasemva kokuzilolonga

Ngokubanzi, kuyacetyiswa ukuba usebenzise isalathiso esisezantsi se-glycemic index ngaphambi koqeqesho okanye kuvavanyo, kulandelwe ukusetyenziswa kwe-carbohydrate index ye-glycemic index ngexesha lovavanyo olude kwaye, ukuze uphinde uchache, kuya kufuneka utye ukutya okuphakathi ukuya kwisalathiso se-glycemic post- ukuzilolonga ukwandisa kunye nokuphucula ukubuyiswa kwemisipha.

Jonga kwitafile yesalathiso sokutya indlela yokukhetha ukutya okunesalathiso seGlycemic sasekunene kwangaphambi nasemva kokuzilolonga ukwandisa ukusebenza koqeqesho, ukuya:

• Nika amandla ngakumbi ngexesha lokhuphiswano;
• Ukukhawulezisa ukubuyiswa kwemisipha emva koqeqesho okanye uvavanyo;
• Lungiselela umzimba ukuphucula ukusebenza kulolukhetho olulandelayo.

Ukongeza, umthwalo we-glycemic, oko kukuthi, umthamo wokutya okhethiweyo, kufuneka ube mkhulu ngakumbi kukuqina kokusebenza ngokwasemzimbeni kunye nenkcitho yamandla, ukuze kungabikho konakala kwemisipha, njengakwimeko yeendadi okanye iimbaleki Inkcitho yamandla ibaluleke kakhulu. Ekusebenzeni okukhaphukhaphu, umthamo kufuneka uncitshiswe, ukuze ungabeki ubunzima, ngenxa yeekhalori ezingaphezulu.

Kule vidiyo ilandelayo, ugqirha wezondlo uTatiana Zanin ucacisa ngokuthe ngqo ukuba sesiphi esona salathisi sibalaseleyo soqeqesho:

Ukuququzelela umsebenzi wokucinga malunga nokutya okufanelekileyo, Nazi ezinye iingcebiso ngesidlo, ngokusekwe kwisantya iswekile efika ngaso egazini kwaye inike amandla, ukuphucula isigaba ngasinye somzimba kunye nokwandisa ukusebenza koqeqesho, isantya, ukumelana okanye umsipha wehypertrophy.

Isidlo saphambi kokuzilolonga

Phambi koqeqesho okanye ukhuphiswano kuya kufuneka utye iswekile esezantsi ye-glycemic index, ezinjengokhozo olupheleleyo, isonka kunye ne-pasta indibaniselwano, njengoko oku kutya kuya kunika amandla ngokuthe ngcembe, ukugcina iswekile yegazi lakho izinzile, ukuthanda ukutshiswa kwamafutha kunye nokugcina inqanaba lamandla kulo lonke ixesha lokuzilolonga.

Esi sidlo kufuneka sidliwe malunga neeyure eziyi-1 ukuya kwezi-4 ngaphambi koqeqesho, ekwakucetyiswa ukuba kuthintelwe isicaphucaphu kunye nokungahambi kakuhle kwamathumbu ngenxa yokwetyisa. Umzekelo wesidlo sangaphambi kokuzilolonga kukutya isandwich e-1 yesonka esenziwe ngeshizi kunye neglasi enye yejusi yeorenji engenaswekile.

Ukutya ngexesha loqeqesho

Ngexesha lokuzilolonga okude kunye nokubaleka okuhlala ngaphezulu kweyure e-1, kubalulekile ukusebenzisa amanqanaba aphezulu e-glycemic index carbohydrate ukukhawulezisa ukunika amandla umsipha, ukonyusa ukusebenza kunye nokunyamezela ukugqiba uvavanyo. Esi sicwangciso sinceda ukugcina amandla emisipha, aya kuthi achithwe kwinqanaba lokugqibela lomdyarho.

Kule nqanaba, ungasebenzisa i-carbohydrate gels okanye usele iziselo ze-isotonic ngezinto ezinjenge-glucose, iswekile, i-maltodextrin okanye i-dextrose, ene-index ephezulu ye-glycemic, icoleka lula kwaye ifunxwe kwaye ayibangeli ukungathandeki kwamathumbu emathunjini. Nantsi indlela yokwenza i-Gatorade eyenziwe ekhaya ukuba ithathe ngexesha lomsebenzi.

Isidlo sasemva kokuzilolonga

Ukukhawulezisa ukubuyiswa kwemisipha, kanye nje emva koqeqesho kuya kufuneka utye ukutya okumodareyitha okuphezulu, okunje ngesonka esimhlophe, itapioca kunye nerayisi, kuba ziya kuzalisa msinya imisipha ye-glycogen, engumthombo okhawulezayo wamandla asetyenziswa yimisipha.

Ngokubanzi, isidlo sasemva kokuzilolonga kufuneka sikwanemithombo yeeprotein ukukhuthaza ukukhula kwemisipha, kwaye kufuneka ithathwe kungadlulanga iiyure ezi-2 ukuya kwezi-4 emva koqeqesho. Kubalulekile ukuba ukhumbule ukuba ixesha elifutshane phakathi kweeseshoni zoqeqesho, ukukhawuleza kokutya kwe-carbohydrate kufuneka kube khona ukukhuthaza ukubuyiswa kwemisipha kunye nokwandisa ukusebenza. Jonga izongezelelo ezili-10 zokufumana iMisa yeMisipha