Kukhona ingxabano phakathi kwabachwepheshe emidlalweni ephansi ye-carb nalabo abachwepheshe ekuzivocavoca nasekuqeqesheni isisindo mayelana nendima yemingcele ye-carbohydrate ekwakheni imisipha namandla. Nazi amaphuzu awenziwe ngu-Paul Rogers oyisayensi yokuzivocavoca nezimpendulo ezivela kumbono ophansi we-carb.
Ama-carbohydrate njengamafutha okuzivocavoca
U-Rogers uthi ama-carbohydrate yiwona ophethiloli oyinhloko wokuzivocavoca, ikakhulukazi "ukuzivocavoca okusheshayo nokukhululekile".
Njengalokhu, zibalulekile "kubagijimi, abaqeqeshwe isisindo, nokuzivocavoca okukhulu". Ukhomba izifundo ezimbalwa zokufakazela iphuzu lakhe, ethi akukho amafutha namaprotheni ayimithombo emihle yamandla okusebenzisa ama-high-performance. Uphinde uthi i-carb ephansi, ukudla okuphezulu kwamaprotheni kungaphazamisa ubukhulu besitembu.
Kodwa-ke, abantu abaningi abadla ukudla okuncane kakhulu, ngokuvamile banokuzivocavoca ngokulinganisela. Abayena abadlali abazinikezele, abakhi bomzimba, noma okunye. Ungase uhlukanise nalabo abasebenzisa kakhulu amaqembu abagijimi abenza ngokuyinhloko imisebenzi yokukhuthazela okuyizinto eziyinhloko ze- aerobic (isib. Ukugijima, ukuhamba ngebhayisikili) kanye ne-weightlifters nabanye abenza ukuqhuma okuncane kakhulu kwe- anaerobic muscle activity.
Ngaphambi kokufika kwezolimo, izilwane ezizingelayo ezikhungweni ezifudumele zadla ukudla okunomqondo ophansi we-carbohydrate (ebusika, ngaphansi kwe-carbs). Lezi zidlo ngokuvamile zazikhulu emafutheni, okwakubalulekile.
Ukuze baqhubeke bephila, bahola ukuphila okunamandla kakhulu ekudleni okuphansi kwe-carb. Ngezinyathelo eziningi, impilo yethu yaqala ukwehla lapho saqala ukuhlakulela okusanhlamvu, nakuba lokhu kungenzeka futhi kwasiza "impucuko" njengoba siyazi.
Ukudla okuphansi kwe-Carb nokuzivocavoca
Lona yindawo engakaze ithole ucwaningo, kodwa lezi ezinye izinto eziphakanyiswa yizifundo ezenziwe.
Ukuzivocavoca ngokweqile okukwenza ukukhuthazela-uhlobo lokuzivocavoca kunomthelela ekusebenzeni kahle emasontweni okuqala okudla okuncane, kodwa imizimba yabo ngokuvamile ilulame phakathi kwamasonto amabili kuya kwamane. Ucwaningo oluthile lwe-New Zealand lubonise indlela evamile yokugijimela abagijimi, abaye banciphisa amandla ekuqaleni kodvwa baphumelela kahle. Abanye abagijimi babika ukuqhubekela phambili ekusebenzeni ngokuzivocavoca nokuthuthukiswa ekusebenzeni uma basebenzisa ukudla.
Le nqubo ibizwe ngokuthi "i-keto-adaptation" noma "ukulungiswa kwamafutha" njengoba umzimba ukwazi kangcono ukusebenzisa amafutha for energy ngaphansi kwezimo zokuvivinya umzimba. Kukhona ingxabano mayelana nokuthi ama-carbohydrates aphansi kanjani ukudla kufanele kube ukuqala ukujwayela keto. Abanye bathi ngezansi kwamaphesenti angu-20, kodwa kukhona ukungabi khona kwezifundo.
Ukujwayela kwe-Keto kungenzeka kube nokusetshenziswa okulinganiselwe ekuzivocavoca okuncane okuqhamukayo, nakuba kukhona impikiswano ngaleli phuzu. Ngakolunye uhlangothi, lokhu akusho ukuthi ukudla okuphansi kwe-carb kuvinjelwe ukuze kube nesisindo se-weightlifters. Uprofesa wekolishi wokuqeqeshwa kwezemidlalo uthi amalungu eqembu le-powerlifting ekolishi lakhe bonke badla ukudla okungamaphesenti angama-20 noma ama-carbohydrate angaphansi. Umnakekeli wokudla okunomsoco ongumsunguli womzimba uthi okudingekayo kuyinani elincane kakhulu le-carbohydrate eyengeziwe ngaphambi kokuphakamisa.
"Cishe amagremu ama-5 we-carbs njalo amasheya amabili anele ukuthatha indawo ye-glycogen elahlekile ngesikhathi sokuqeqesha. Ngakho isibonelo, ngamasethi angu-15, cishe ama-35 amagremu ama-carbs angenza ubuqili." Lona inani lama-carbohydrate, ngokwesibonelo, izindebe ezingu-1 1/2 zamagilebhisi- akuhambisani nokudla okuncane kakhulu kwe-carbohydrate kunokuba kunconywa ngokuvamile.
Ngesikhathi sokulahlekelwa isisindo, ukudla okuncane kwe-carb kuye kwaboniswa ngokuphindaphindiwe ukuze kulondolozwe ubukhulu bomzimba obuqhathaniswa uma kuqhathaniswa nezidlo eziphakeme kakhulu.
Amaphuzu Wokuvumelana
U-Rogers uthi amaprotheni akuyona into enamandla kagesi, nakuba umzimba njalo wenza i-glucose kuwo. Ukuzivocavoca umzimba kungase kuhlupheke emavikini okuqala okudla okuncane.
Kodwa-ke, ukuhlolwa okwenziwa ngalesi sikhashana kufanele kubhekwe ngalelo lensi. Okunye i-carb ngaphambi kokusebenza kungaba nomqondo omuhle, nakuba lokhu kusengenziwa ngokwengxenye yokudla okuphansi kwe-carb.
Amaphuzu Angavumelani
Kuneminye imibono eyenziwa ngezifundo zezifundo emva kwezinsuku ezinhlanu ekudleni okuphansi kwe-carb, okuphakathi kwezinsuku ezintathu ukuya kwezinhlanu kwezinsuku zokuguqula emva kokudla. Ngokuqinisekile kuyisikhathi esibi kunazo zonke sokwenza isifundo esinjengalezi, njengoba izitolo ze-glycogen ziphelile ngaphandle kokulungiswa kwe-keto okuqhubekayo ngokugcwele ukuze kuhlawulelwe. Noma kunjalo, okuphawulekayo kwe-keto-adaptation kungabonakala ngisho naleso sikhathi esifushane.
Okunye okunye uRogers akwenzayo mayelana ne-low-carb kanye / noma amaprotheni aphakeme kakhulu okuthinta kakhulu amathambo omzimba wamathambo. Izidlo ezincane-carb ngokuvamile zicatshangwa ukuthi ziphakeme kakhulu amaprotheni, kodwa ngokuvamile azikho. Ucwaningo lubonisa ukuthi akukho mphumela omubi emathanjeni avela ekudleni okuphezulu kwamaprotheni nokuthi kungase kube nomphumela omuhle. Noma kunjalo, kuyinkinga ongayithola ngayo izifundo ngemiphumela ngakolunye uhlangothi.
> Imithombo:
> Dipla K, Makri M, Zafeiridis A, et al. I-high-protein e-isoenergetic, ukudla okunomsoco okunciphisa umzimba akukhiphi amandla amandla nokukhathala ngesikhathi sokuzivocavoca kwabesifazane. I-British Journal Yokudla . 2008; 100 (02). i-doi: 10.1017 / s0007114507898679.
> Tang M, Oconnor LE, Campbell WW. Ukulahlekelwa Isisindo Esithintekayo Ukudla: Umphumela WeProtheni Yokudla NgeThambo. Journal of the Academy of Nutrition and Dietetics . 2014; 114 (1): 72-85. doi: 10.1016 / j.jand.2013.08.021.
> Volek JS, Quann EE, Forsythe CE. Ukudla okuphansi-ama-Carbohydrates Kukukhuthaza Ukubunjwa Kwomzimba Okunenzuzo Okungaphezu Kwezokudla Eziphansi. I-Strength and Conditioning Journal . 2010; 32 (1): 42-47. i-doi: 10.1519 / ssc.0b013e3181c16c41.
> Zinn C, Izinkuni M, Williden M, Chatterton S, Maunder E. Ukudla okunomsoco we-Ketogenic ukubunjwa komzimba kanye nenhlalakahle kodwa akusebenzi ekwenzeni ucwaningo lwamacala okuqhutshwa kwamathambeli eNew Zealand. I-Journal ye-International Society of Sports Nutrition . 2017; 14 (1). i-doi: 10.1186 / s12970-017-0180-0.