I-Glycogen yindlela esemqoka umzimba ogcina ngayo i-glucose ukuze usebenzise kamuva. Njengoba iningi le- carbohydrate sidla liphela njenge-glucose, kubalulekile ukwazi ukugcina ezinye zazo ukulawula ama-glucose egazi futhi unikeze i-glucose izingxenye zomzimba ezidinga. Ama-molecule we-Glycogen yilokho kugcinwa. I-Glycogen ezilwaneni, kuhlanganise nabantu, iye yafaniswa nesitashi ezitshalweni, njengoba ama-molekhamashi esitokisini yi-main glucose isitoreji ezitshalweni.
Isixwayiso Sokudideka : I- Glycogen ngezinye izikhathi idideka ne-glucagon ye-hormone, ebaluleke kakhulu emzimbeni we-carbohydrate kanye nokulawulwa kwegazi kwe-glucose.
Okuningi mayelana ne-Glycogen
I-Glycogen iyi-molecule enkulu eyenziwa esibindi futhi igcinwe ikakhulukazi emangqamuzaneni wesibindi namasipha. Ngemuva kokuthi sidle ama-carbohydrate engaphezu kwemizimba yethu engayisebenzisa okwamanje, i-glycogen yenziwe nge-glucose esele. Kamuva, lapho amazinga kashukela egazi ewa, i-glycogen idiliziwe ukuze ikhulule i-glucose ngaphezulu egazini. Ukudla okuphansi kwe-carb kuqala kudonsa isitoreji se-glycogen, nakuba ngezinga elithile noma yisiphi isisindo sokudla kwesisindo sinomphumela ofanayo.
Njengoba ama-molecule we-glycogen anamanzi amancane anamathiselwe (kathathu kuya kwesine isisindo se-glucose), amanye "isisindo samanzi" alahlekile ekuqaleni kokudla kokunciphisa umzimba, futhi lokhu kuyiqiniso ikakhulukazi ekudleni okuphansi kwe-carb. Izitolo ze-glycogen zishintshwa kancane kancane, okusho ukuthi ezinye "isisindo samanzi" nazo zibuyele.
Lokhu kubangela isiteji sokulahlekelwa isisindo okwesikhashana (kodwa hhayi ukulahlekelwa kwamafutha okulahlekelwa).
I-Glycogen nokuzivocavoca
Umzimba ungagcina cishe ama-kilojoule angu-2000 we-glucose njenge-glycogen. Lokhu kuba yinkinga yabagijimi bokukhuthazela (isib. Abagijimi bamarathon nabagibeli bamabanga amade) abangashisa ama-calories amaningi emahoreni ambalwa.
Lapho abagijimi bephuma glycogen, bahlangabezana nesimo esingakhululekile kakhulu esibizwa ngokuthi "ukushaya udonga" lapho bengenamandla okuqhubeka nokuzivocavoca. Amasu amabili avamile okugwema lokhu yilokhu:
- I-Carbo-loading : idla amakhemikhalididididi amaningi engeziwe ngaphambi komcimbi wokukhuthazela. Le ndlela iye yahluleka kakhulu.
- Ukusebenzisa ama-gelcose gels nezinye i-carbohydrate ezilula ukugwinya nokugaya ngesikhathi somcimbi.
Kukhona indlela yesithathu abanye abagijimi nabaqeqeshi abazisebenzisayo, okuzolandela ukudla okuphansi kwe-carb ketogenic kuze kube yilapho umzimba ufinyelela ku-state okuthiwa i-keto-adaptation. Kulo mhlaba, umzimba ukwazi ukufinyelela amafutha agcinwe amafutha kalula, futhi njengoba umzimba ungagcina inani elikhulu lama-khalori njengamafutha, i-glucose iba yingxenye encane ekufakeni umsebenzi. Kube sekukhona imibiko eminingi yabadlali abahamba isikhathi eside ngaphandle kwemikhiqizo ye-carbohydrate uma i-keto-ivumelanisiwe, futhi kukhona nokucwaninga kokuqala kulo mcimbi. Esinye isibonelo salokhu siboniswa ku-movie ethi "Run on Fat", esilandela umbhangqwana owakhuphuka eCalifornia waya eHawaii ekudleni okwakungamaphesenti angu-9 ama-carbohydrate. Kungase kubonakale ukuthi isitoreji se-glucose akudingeki sibe yisici esinqunyelwe ukuthi bekucatshangwa ukuthi senziwe nge-keto-adaptation.
> Imithombo:
> Eberle SG. I-Endurance Sports Nutrition . Champaign, IL: Human Kinetics; 2014.
> Kreitzman SN, Coxon AY, noSzaz KF. Isitoreji se-Glycogen: izinkolelo zokulahlekelwa isisindo esilula, ukuphindaphinda ngokweqile, nokuphazamiseka kokulinganisa kokubunjwa komzimba American Journal of Clinical Nutrition. I-Vol 56, 292S-293S.
> I-Volek JS, iFinney SD. Ubuciko Nezesayensi Zokusebenza Okuphansi Kwe-Carbohydrat . I-Berlín: Beyond Obesity LLC; 2012.