Ama-carbohydrate ayimfutha evamile kubadlali
Wonke amandla esiwadingayo ukuze siphile kanye nokuzivocavoca avela kokudla esikudlayo kanye namanzi okuphuza esiwaphuzayo. Lezi zakhi zivame ukwehlukaniswa zibe amakilasi amathathu:
- Ama-carbohydrate
- Amafutha
- Amaprotheni
Isigaba ngasinye sokudla kubalulekile empilweni futhi sonke kufanele sidle ukudla kusuka kusigaba ngasinye. Ama-ratios okudingeka sidle ngayo lokhu, noma kunjalo, kuvame ukukhuluma ngempikiswano.
Ukudla kwezemidlalo - ama-carbohydrates
I-carbohydrate ingumthombo onamandla kunazo zonke wabadlali. Kungakhathaliseki ukuthi udlala imiphi imidlalo, i-carbs eyinkimbinkimbi inikeza amandla atshayela izinsimbi zomzimba. Uma udliwe, ama-carbohydrate awela phansi abe ushukela amancane (i-glucose, i-fructose, ne-galactose) etholakalayo futhi isetshenziswe njengamandla. Noma yikuphi i-glucose engadingeki ngokushesha igcinwa emisipha nesibindi ngesimo se-glycogen. Uma lezi zitolo ze-glycogen zigcwala, noma yikuphi okunye okugcinwa njengamafutha.
I-Glycogen ingumthombo wamandla avame ukusetshenziselwa ukuvivinya umzimba. Kuyadingeka nganoma yikuphi ukunciphisa okufushane, okujulile kokuzivocavoca okuvela ku-sprinting kuze kube yilapho kusetshenziselwa umzimba ngoba kutholakala ngokushesha. I-Glycogen inikeza namandla emaminithini ambalwa okuqala kwanoma imuphi umdlalo. Ngesikhathi sokuzivocavoca isikhathi eside, amafutha angasiza umzimba, kepha i-glycogen isadingeka ukuze kusize ukwehlisa amanoni abe yinto engasetshenziswa ngayo.
Ukudla okunomsoco we-carbohydrate nakho kusiza ukuvimbela amaprotheni ukuba angasetshenziswa njengamandla. Uma umzimba ungenayo i-carbohydrate eyanele, amaprotheni aphukile ukuze enze i-glucose yamandla. Ngoba indima eyinhloko yamaprotheni injengezakhi zokwakha imisipha, amathambo, isikhumba, izinwele, nezinye izicubu, ukuthembela kwamaprotheni amandla (ngokuhluleka ukuthatha i-carbohydrate ewanele) kunganciphisa ikhono lakho lokwakha nokugcina izicubu.
Ukwengeza, lokhu kugcizelela izinso ngoba kufanele basebenze kanzima ukuqeda ama-products alokhu kuphazamiseka kwamaprotheni.
I-carbohydrate ineminye imisebenzi ethile emzimbeni kufaka phakathi ukukhipha isimiso sezinzwa esiyinhloko (CNS) nobuchopho.
I-Carbohydrates egcinwe
Igramu eyodwa ye-carbohydrate inikeza ama-calories amane wamandla. Abagijimi bavame ukukhuluma nge-carbohydrate ukulayisha nokuqedwa kwe-carbohydrate okubhekisela emanzini we-carbohydrate esingawagcina ezinsikeni zethu. Lokhu ngokuvamile kubangele amakhilomitha angu-2,000 ama-carbohydrate, kodwa singashintsha le nombolo ngokudlula nokulayisha. Ngesikhathi sokuphumula (kusukela kokudla, ukuzivocavoca, noma inhlanganisela) sisebenzisa i-carbohydrate egcinwe.
Uma singagcwaliseli lezi zitolo, singakwazi ukuphelelwa amandla okuzivocavoca ngokushesha. Abagijimi bavame ukubhekisela kule "njengokubamba" noma " ukushaya udonga ." Ngendlela efanayo, ukudla okuningi kwama-carbohydrate kungandisa lezi zitolo. Lokhu kuvame ukubizwa ngokuthi i-carbohydrate ukulayisha noma i-carbo-loading. Ngesikhathi wonke umuntu ehlukile, futhi amandla ethu okugcina i-carbohydrate azohluka, ngokusho kukaDan Benardot, umbhali we-Advanced Sports Nutrition, "Abantu bangagcina cishe ama-350 amagremu (1,400 kilocalories) ngesimo se-muscle glycogen, ama-gramu angu-90 engeziwe (360 ama-kilocalories) esibindi, nesilinganiso esincane sokusakaza i-glucose egazini (~ ama-gramu angu-5, noma cishe ama-kilocalories angu-20).
I-mass mass isisindo esikhulu, isisetshenziswa esikhulu sokugcina isitoreji se-glycogen kodwa futhi sinesidingo esikhulu. "
Esinye isibalo esivamile kulolu cwaningo sibonisa ukuthi isitoreji esikhulu se-glycogen singaba cishe amagremu angu-15 kilogram ngayinye yesisindo somzimba (15 amagremu ngamakhilogremu angu-2.2). Ngalesi sibalo, umdlali we-pounds 175 angagcina kuze kufike ku-1200 amagremu we-glycogen (ama-4,800 ama-calories) angaphakamisa ukuvivinya umzimba isikhathi eside.
Ama-carbohydrates nokuzivocavoca
I-carbohydrate egcinwe njenge-glycogen iyimithombo elula yokuthola amandla. Kuze kube nini lokhu kutholakala kwamandla okusebenza kuncike ebude nasekuqineni kokuzivocavoca futhi kungakwazi ukuhamba noma kuphi ukusuka kumaminithi angu-30 kuya kwangu-90 noma ngaphezulu.
Ukuze ugweme ukuphuma kwamandla ngesikhathi sokuzivocavoca, qala ngezindawo ezigcwele ze-glycogen, uzigcwalise ngesikhathi sokuzivocavoca bese uzigcwalisa emva kokuzivocavoca ukuze ulungele ukusebenza okulandelayo.
Izinhlobo zama-carbohydrate
Ama-carbohydrate ahlukaniswe futhi abe amafomu alula futhi anzima. Ishukela elula (carbs) iyamiswa futhi iguqulwe amandla ngokushesha futhi inikeze umthombo wamandla ngokushesha. Izithelo neziphuzo zezemidlalo ziwumthombo omuhle we-carbohydrate elula.
Ama-carbohydrate anzima athatha okwesikhashana ukugaya futhi angene emzimbeni. Zithatha isikhathi eside ukuze ziphule futhi ngaleyo ndlela zinike amandla ngamandla kancane kunezeshukela ezilula. Izibonelo ze-carbohydrate eziyinkimbinkimbi yizinkwa, irayisi kanye ne-pasta. I-starch kanye ne- fiber nayo ibhekwa njenge-carbohydrate eyinkimbinkimbi kepha i-fiber ayikwazi ukugaya noma isetshenziselwa amandla. I-starch cishe iyimithombo ebaluleke kunazo zonke yamandla ekudleni komdlali ngoba idilizwe futhi igcinwe njenge-glycogen. Ukudla okuphezulu ku-isitashi kufaka konke isinkwa sokusanhlamvu, okusanhlamvu, i-pasta, namahlamvu.
Imithombo:
Isitatimende Esikhundleni Esivela Kwabalimi BaseCanada, i-American Dietetic Association, ne-American College of Sports Medicine, i-Canada Journal of Dietetic Practice and Research ku Winter of 2000, 61 (4): 176-192.
Dan Benardot, PhD, RD, FACSM, Ezemidlalo ezithuthukisiwe, i-Human Kinetics, ngo-2005.
U-Kevin JAcheson, PhD, et al. Ikhono Lokugcina I-Glycogen ne-De Novo Lipogenesis Ngesikhathi se-Massive Carbohydrates Overfeeding kuMan13. I-American Journal of Clinical Nutrition. l988; 48: 240-7.
Jørgen Jensen, et al. Umsebenzi We-Skeletal Muscle Glycogen Breakdown for Regulation of Insulin Ukuzwela Ngokuzivocavoca. Front Physiol. 2011; 2: 112.