Ukusebenzisa i-Carbohydrate ephephile kuyisinqumo esingcono
Irayisi elimhlophe likulungele wena nokudla okunconywayo ukuthuthukisa imikhuba yokudla kanye nempilo yonke. Noma kunjalo, abagijimi bavame ukulandela imihlahlandlela ehlukene yokudla okunempilo ngaphansi kokudla kwemidlalo . Lokhu kufaka phakathi ukudla ilayisi omhlophe njengomthombo we-carbohydrate oyinhloko wokuvuselela amandla nokuvuselelwa kwe-glycogen. Abagijimi benza okungaphezu nje kokuzama ukunciphisa isisindo futhi badinga okuningi kwama-carbohydrate ukushisa umzimba wabo.
Ngisho noma ukudla ilayisi omhlophe kubhekwa njengokungahambi kahle, abagijimi kanye nezindleko zezinsizakalo azilahla noma yiziphi izimangalo ezimbi. Bahlale bedla ilayisi elimhlophe njengengxenye ebalulekile yezinhlelo zabo zokudla. Umgomo womdlali kanye nomuntu ophilayo unika amakhemikhali amaningi okwanele ukuze athole ukuqeqesha okwedlulele futhi agcwalise izitolo ze-glycogen eziphelile kakhulu. Irayisi elimhlophe lidlala ingxenye enkulu yale nqubo futhi ibhekwa njengendlela efanele yokudla kwezemidlalo kulaba badlali.
Kungaba nomuzwa wesikhathi esigcwele kubagijimi nabagibeli ukuze bakwazi ukwenza umsebenzi wezemidlalo ngokudla okunomsoco. Ama-carbohydrate afana nelayisi omhlophe kubalulekile ukuqeqesha umzimba . I-Carbs iphinda igcwalise izitolo ze-muscle glycogen ngemuva kokusebenza okudlulele. Esinye sezidlo ezithandwayo kakhulu kubantu abaphuthumayo yisitsha esikhulu selayisi omhlophe esihlangene nesifuba esisiwe. Abagijimi bokukhuthazela bavame ukulayisha i-carbo ngelayisi omhlophe ngaphambi kwezenzakalo zabo. Liye laba yinto eyaziwa ukuthi ilayisi elimhlophe liyamukelekile futhi kunomdla okhethwayo wabadlali abaningi.
Ngokombiko we- Journal of Sports Sciences , ukudla okucebile kwe-carbohydrate ukusezingeni eliphezulu kwi-index glycemic kunikeza umthombo otholakala kalula we-carbohydrate for synthesis muscle glycogen. Ukusebenza okunamandla kuchitha kakhulu ushukela (glycogen) emisipha yakho futhi udle ama-carbohydrate ofanele kubalulekile ukugcwalisa okusetshenzisiwe. Abadlali bathatha irayisi elimhlophe njengekhethelo elikhulu le-carbohydrate ukufeza lo mgomo.
Irayisi elimhlophe lihamba phezulu ohlwini lwama-glycemic. Lokhu kutholakala ukuthi ukudla kuthinta kanjani ushukela egazini namazinga e-insulin. Ngokwe-athikili eyanyatheliswa kuyi- Journal of Sports Medicine , ukwazi ukuthuthukisa ukutholakala kwe-carbohydrate ngesikhathi sokuzivocavoca isikhathi eside kubalulekile. Yingakho ucwaningo lwe-carbohydrates ukusetshenziswa ukuze abahlomseli babambe iqhaza emkhakheni wemidlalo yokudla.
Kungani Ilayisi Elimhlophe?
Abadlali abanolwazi nabagibeli baqaphela inani eliphakeme le-glycemic lelayisi elimhlophe ukunikeza uphethiloli okusheshayo wokusebenza kanzima nokusiza ukubuyiswa kwemisipha. Ngokungafani nelayisi elibomvu, ilayisi elimhlophe aliveli ezinkingeni ezimbi ezinkinga zamathunjini (GI), izimpawu zokungenwa kwamandla, nokuvimbela ikhono lokubamba izakhi ezincane.
Irayisi elimhlophe nezinye izinhlobo zommbila ziqukethe i-phytic acid (phytate ). I-Phytic acid iyimbopho ephikisana nezondlo kumaminerali abalulekile njengensimbi, i-zinc, i-calcium ne-magnesium evimbela umzimba wethu ukuba ungayitholi.
I-phytic acid itholakala ebunjini lokusanhlamvu. Inqubo yokugaya isetshenziselwa ukushintsha irayisi elibomvu kumlayisi omhlophe isusa i-phytate. Lokhu kungenzeka ukuthi yinye yezikhathi kuphela lapho ukuhlanza ukudla okungenzeka kube nenani elihle. Lokhu kuzuzisa ikakhulukazi abadobi be-carb abalambile nabagijimi abafuna ukuphefumula ngaphandle kokucasuka kwesisu.
Ucwaningo oluqhubekayo luqhubeka olwenzela i-phytic acid enobungozi obunobunandi obugcwele nsundu. Ezinye izifundo zibuye zithole izinzuzo zokulwa ne-antioxidant ku-phytate. Lokhu kungase kwandise inani le-carbohydrate ephephile yabadlali bezokuncintisana.
Ilayisi elimhlophe yi-Carbohydrate ephephile
Abagijimi abanaso isikhathi sokukhathazeka ngezinkinga zemathunjini (GI) noma izifo ezingase zihambisane nokudla irayisi ensundu. Irayisi elibomvu linamafayili amaningi futhi labo baphila abanomzwelo wokudla bangase babe nenkinga ngokudla okusanhlamvu okuphelele.
Ukuzivocavoca ngokweqile kudinga ukudla ama-carbs amaningi . Izithameli zaso zinconywa zidla ama-60g / h ama-carbohydrate ukuze kusetshenzwe isikhathi eside isikhathi esingaphezu kwamahora amabili. Irayisi elimhlophe libhekwa njengesitashi esiphephile sokudla ngaphambi kokuzivocavoca, kulula esiswini, futhi kuboniswe ukuhlangabezana nezincomo zokudla kwezemidlalo.
Ilayisi elimhlophe yokusebenza
Ngokusho kwe-USA Rice Rice Information, ilayisi iqukethe ama-carbohydrate amaningi kunezambatho zokulingana okufanayo. Kudliwe irayisi emhlophe, iguqulwe, futhi isheshayo irayisi elimhlophe. Ukusebenzisa irayisi omhlophe kuqinisekisa ukuthi umzimba uhlinzekwa ngokufanelekile kumdlali wezokuncintisana.
Nakuba ilayisi elimhlophe liyingxenye enkulu yabagibeli nabagijimi, kungenzeka ukuthi akuyona indlela engcono kunazo zonke kubantu abahlala emakhaya. Futhi, lezo zokuqeqesha ezingaphansi kwezinsuku ezingu-4 ngesonto noma eziphethwe yisifo se-metabolic, irayisi elibomvu kubhekwa njengengcono kakhulu.
Irayisi elibomvu namanje liyisidlo esinomsoco esinempilo. Kunconywa ukuthi umuntu onamandla wokuphila nomzimba wansuku zonke ubekezelela izinhlamvu eziphelele. Irayisi elibomvu ngumthombo ocebile we-fiber nezakhi ezidingekayo ekudleni okunempilo okunempilo .
> Imithombo:
Burke LM et al., Ama-carbohydrate namafutha okuqeqesha nokuphumula, Journal of Sports Sciences , 2004
> Cermak NM et al., Ukusetshenziswa kwama-carbohydrate ngesikhathi sokuzivocavoca njengesiza so-ergogenic, Journal of Sports Medicine , 2013
> Hurrell RF et al., Ukuchithwa kwama-Phytate kunquma umphumela wokucubungula ezimbonini nokupheka ekhaya ngokuxubana kwensimbi kusuka kokudla okusanhlamvu, i- British Journal of Nutrition , ngo-2002