Umehluko phakathi kwamafutha avuthayo nama-calorie avuzayo
Ngesikhathi ukugijima kuyindlela enhle yokulahlekelwa isisindo , kubalulekile ukuqonda umehluko phakathi kwamafutha avuthayo kanye nama-calorie avukayo.Izibalo namakhalori akuzona izinto ezifanayo.
Amafutha yizinto ezinamafutha ezitholakalayo emizimbeni yethu engakwazi ukubuthelela ukuthi sidla kangakanani. I- calorie , ngokuphambene, ichaza ukuthi kungakanani amandla adingekayo ukuze agcwalise ngokugcwele ukudla kungakhathaliseki ukuthi kunamafutha, amaprotheni noma i-carbohydrate.
Uma uqala ukuqeqeshwa kwakho, umzimba wakho usebenzise ngokuyinhloko ama-carbohydrate for fuel . Lokhu kungenxa yokuthi ama-carbs alula kakhulu ukushisa kunamafutha. Nakuba lokhu kungasiza ekutheni ulahlekelwe isisindo, akusho ukuthi ushise amafutha. Ukuze wenze kanjalo, umzimba wakho udinga oksijini.
Kuze kube sekugcineni, udinga ukuzivocavoca kuze kube yilapho inhliziyo yakho iqhuma khona noma iseduze nesilinganiso sayo. Kulezi zigaba ukuthi umzimba wakho uzoqala ukuvutha amafutha kalula ngaphezu kwe-carbs.
Ukuqhathanisa amafutha namaCarbs
Uma uzivocavoca, isilinganiso se-carbs kanye nomzimba omzimba umzimba wakho osetshenziselwa uphethiloli ungashintsha kuye ngokuthi ijubane, ubude besikhathi nobungani bokusebenza. Cabanga ngale ndlela:
- Ngokuphakama okukhulu, umzimba uncike kakhulu kuma-carbs ngoba nje ungumthombo osheshayo wamandla. Banikeza umzimba wakho amandla amakhulu okudinga lapho uqala into efana ne-sprint. Kunjengokubeka iphethini ephepheni: liyashisa ngokushisa futhi ngokushesha kodwa ngokushesha lidlulile.
- Uma isikhathi eside, amandla aphansi agijimela, umzimba wakho kancane kancane usuka ku-carbs ukuze ukhuluphele. Nakuba amafutha angase angabi nhlobo ngokushesha umthombo wephethiloli, azinzile kakhulu. Ngale ndlela, amafutha ashisa afana nokukhanyisa ikhandlela: itshisa kakhulu futhi iyinde.
Ungaphinda ushise amafutha kalula uma usesimweni sokuzila ngoba nje kukhona ama-carbs ambalwa ohlelweni lwakho.
Lokhu akusho ukuthi kufanele usebenze esiswini esingenalutho. Esikhundleni salokho, qala ekuseni kwakho nge-100 kuya ku-200-ikhalori isiphuzo egcwele amaprotheni nama-carbs. Lokhu kuzokunika uphethiloli ogcwele wokuzivocavoca futhi kungase kusebenze nokucindezela ukudla uma usuqedile.
Ukushisa amafutha ngokunqotshwa kwesisindo
Uma umgomo wakho ukushisa amafutha, kungabonakala kunengqondo ukuphuma ngesivinini esincane kodwa esisheshayo, akunjalo? Akunjalo ngempela. Ngesikhathi ukusebenzisa umzimba ophansi kuzokuvumela ukuthi ushise inani elikhulu lama-kilojoule aphuma emafutheni, ukusebenza ngokukhululeka kusho ukuthi ushisa ama-khalori amaningi.
Futhi yilapho abantu bavame ukudideka. Khumbula ukuthi amakholori ayigugu-iyunithi yamandla eyabelwe noma yikuphi ukudla esikudlayo, kuhlanganise namafutha. Uma uzama ukugawula amakhilogremu, akunandaba ukuthi yikuphi uhlobo lwamafutha owasebenzisa. Ngenxa yokuthi ushisa amafutha amaningi akusho ukuthi ushisa amakholori amaningi. Ama-calories yilokho okudingayo ukugxila kukho.
Ekugcineni, ukushisa okushisayo akusho lutho uma uthatha ama-calories amaningi kunokuba usebenzise kahle. Ukuze ulahlekelwe isisindo, udinga ukushisa ngaphezu kokudla kwakho; Kulula njengaleyo. Ngokugijima, kunzima futhi isikhathi eside usebenza, ama-calories angaphezulu uzowashisa. Bhisa ama-kilojoule anele namafutha azolandela.
Indlela Yokushisa Amakholori Angaphezu Kokuqalisa
Ukushisa ama-khalori amaningi uma usebenza, kuzodingeka ugijime ngendlela ephakeme kakhulu, cishe amaphesenti angu-80 noma amaphesenti angama-90 esilinganiso senhliziyo yakho esiphezulu . Kuleli jubane, awukwenzi okwenza konke okuphumayo, kodwa usebenza kanzima ukuze ungakwazi ukuqhuba ingxoxo.
Kubalulekile, noma kunjalo, ukuthi awugijimi ngalesi sikhathi ngaso sonke isikhathi. Ngemuva kokusebenza okunzima kwanoma yiluphi uhlobo, kudingeka unike umzimba wakho ithuba lokubuyiselwa futhi uzakhe kabusha. Ngemuva kokugijima izinyanga eziningana futhi wakhe isisekelo esiqinile, ungaqala kancane kancane ukwethula eyodwa noma ezimbili ukuphakama okukhulu ngamandla ngesonto.
Qala ngokwenza umjikelezo wamaminithi angu-20 ngamaphesenti angaba ngu-80 kuya kwamaphesenti angama-90. Ngokuhlukile, ungenza ukuqeqeshwa kwesikhashana lapho uhamba khona phakathi kokusebenza okuphezulu nokusezingeni eliphansi . Njengoba uqhubeka futhi ulungele ngokwengeziwe, ungakwazi ukunweba isikhathi sezinkathi kanye nokuphindaphindiwe.