Iinkqubo zokutsha kwamafutha

Umxholo

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Q. Ndenza izithuba kwibhayisekile emileyo, ndihamba ngeenyawo imizuzwana engama-30 kangangoko ndinako kwaye emva koko ndikhulule imizuzwana engama-30, njalo njalo. Umqeqeshi wam uthi uqeqesho lwexeshana "lubeka umzimba wakho ukuba utshise amanqatha amaninzi." Ngaba oku kuyinyaniso?

A. Ewe. "Kubhalwe ngokufanelekileyo ukuba okukhona utshisa icarbohydrates ngexesha lokuzilolonga, kokukhona uya kutshisa amanqatha emva koko," utshilo uGlenn Gaesser, Ph.D., unjingalwazi wePhysiology kwiYunivesithi yaseVirginia kunye nombhali-mbhali weThe Spark. (USimon noSchuster, 2001). "Uqeqesho lwexeshana lutshisa i-glycogen [uhlobo lwekhabhohayidrethi olugcinwe esibindini nakwimisipha] ngokukhawuleza okukhulu."

Ukuzivocavoca ngamandla kukonyusa ukufihlakala komzimba wakho ekukhuleni kwehomoni, ethi uphando ludibanise nokwanda kwamafutha. Sekunjalo, ukutshiswa kwamafutha okongeziweyo okuvela kuqeqesho lwexeshana kuthobekile. "Unokutshisa ii-calories ezingama-40-50 ezongezelelweyo kwiiyure ezintathu ukuya ezintandathu emva kokuzivocavoca," kusho uGaesser.

UGaesser ucebisa ngoqeqesho lwexeshana kabini okanye kathathu ngeveki, kodwa hayi ngaphezulu koko. “Uhlobo lokuzilolonga lunzima kangangokuba lunokukhokelela ekuzilolongeni,” utshilo. Khumbula, esona sicwangciso silungileyo sokulahleka kwamafutha kukutshisa iikhalori ezininzi kunokuba uzitya, nokuba ngowuphi umthombo wamafutha osetyenzisiweyo.

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