Ukulawulwa okuyinhloko kokudla kwamaprotheni-carbohydrate ukushintsha okulungile nokuqhubekayo kwalawo ma-carbohydrate afakiwe ekudleni kwakho. Ngaphezu kwalokho kubalulekile ukuhlukanisa yonke inkambo yokudla ibe izingxenye (imijikelezo), ngayinye yale mijikelezo ihlanganisa ukuhlinzeka kwamaprotheni, ama-carbohydrate aphansi, imikhiqizo ephezulu ye-carb nomjikelezo wesithathu, lawa ma-medium-carbohydrate izinsuku.
Okuningi mayelana namabhayisikili
- Ezinsukwini zokudla okunomsoco ophansi, kufanele usebenzise ama-carbohydrates ambalwa ngangokunokwenzeka kusuka ku-0 kuya ku-1.5 g / kg, kodwa amaprotheni angadliwa ngamanani ayi-3 kuya ku-4 g / kg.
- Izinsuku ze-Vasocoaglycerid zigcwele ama-carbohydrate kusuka ku-5 kuya ku-6 g / kg, kodwa inani lamaprotheni kufanele lihliswe kusuka ku-1 kuya ku-1.5 g / kg.
- Ezinsukwini zokusebenzisa isilinganiso, ukulinganisela kokudla futhi uthathe amaprotheni nama-carbohydrate ngokulinganayo, ama-carbohydrate kusuka ku-2 kuya ku-2.5 g / kg, namaprotheni avela ku-2 kuya ku-3 g / kg.
Lolu hlelo olulula luyathandeka kakhulu emzimbeni, ngezinsuku zokusetshenziswa okuphansi kwekhabhoni, umzimba uqobo uqeda ngokuphelele iglycogen. Itholakala emisipha nasesibindi, umsebenzi wayo oyinhloko ukuhlinzeka kwamandla okusebenza kwansuku zonke. Ngakho-ke, ezinsukwini ezinjalo kunconywa ukuthi usebenzise amanye amafutha angagcwele, isibonelo, amafutha omnqumo. Yilokho, lapho amandla akho agcina esiphelile, umzimba uqala ukudla ngokugcwele ukudla kwamafutha. Kodwa umzimba uyindlela yokuphila ehlakaniphile kakhulu futhi ehlakaniphile, emafutheni yi-stock viscous for day of rain, inviolable, okungeke kuthathwe njengalokhu futhi idliwe ngokuphelele. Ngakho-ke, umzimba uzolondoloza amafutha, futhi amandla aqala ukudonsa komunye umthombo atholakalayo - izicubu zomzimba.
Usuku oluphezulu lwekhabhoni lusetshenziselwe ukuvimbela ukudla komzimba. Lapho, ngesikhathi sokukhathala okuphelele, unikeza imvelo inqwaba yamakhemikhali, ngaleyo ndlela iyaqhubeka ishisa amafutha, kuyilapho unciphisa ukudla kwamaprotheni. Ngemuva kokucindezeleka okunjalo, imvelo ekugcineni izokhishwa umbuso, lokhu kuhle, ngoba ngokudideka okunjalo uyosusa amafutha afanele, futhi i-glycogen iyobuthelela emisipha nasesibindi.
Kodwa ngelinye ilanga alanele ukuqoqwa kwe-glycogen, ngakho-ke kukhona omunye okulinganiselayo, olinganiselayo. Kulolu suku ama-carbohydrate ayadliwa kancane, futhi amaprotheni aphikisanayo - okuningi, futhi amakhemikhali avuselelwe abuyiselwa.
Loop Phinda
Ungabona ukwehla okubucayi kwesisindo, izinsuku eziningana zingakwazi ukuhamba cishe ngo-1 kg, kodwa akusiwo amanoni futhi akusiwo umthamo wesisindo, ezimweni eziningi, kungcono uketshezi oluvela emzimbeni. Uzoqiniseka ngalokhu ezinsukwini ezimbalwa, uma kuvela, ngaphezu kwalokho, ngokuphindiselela. Lokhu kwenzeka ngoba igremu lama-carbohydrate ingabamba kuze kufike ku-4 amagremu amanzi, ngakho isisindo sizokhula ngokuphawulekayo. Ekupheleni kwalo mjikelezo, konke kuzothatha indawo, kithi, isisindo asibalulekile njengevolumu. Ukuze ugcine lezi zinguquko, udinga ukwenza izilinganiso zomzimba ekuqaleni kokudla ukuze ubheke imiphumela ngemva kokudla.
Izikhathi ezithandekayo zokunye okunye
I-metabolism ngenxa yalezi zinguquko ezibukhali nezingaguquki zishaywa ngokuqhubekayo, ziqala ukudla amafutha amaningi, kanti umzimba wakho awujwayele ukudla okuqondile nokukholori njalo. Ukuba nokunye okunjalo, awukwazi ukuqeda amandla akho, futhi njalo ukhuluma ngendlela ejwayelekile, ungasebenza ngokuphepha, ngisho nangokwenyama ngokomzimba. Ngaphezu kwalokho, imithwalo yokuqeqesha inconywa ngesikhathi sokudla, ikakhulukazi ezinsukwini eziphezulu zekhabhoni, kodwa lokhu akudingekile, ubukele impilo yakho futhi uthembele ekuzweleni komzimba. Kunombono wokuthi ukuqeqeshwa kungcono kakhulu ngosuku lwesine olulinganiselayo lomjikelezo, futhi, phakamisa phansi kwakho.
Ukwenziwa kabusha kwekhabhoni ngeke kuvumele umzimba wakho ukuba udle ngokungenangqondo ngezicubu ze-muscle, ngaphandle kwalokho inqubo yokugaya umzimba iyakuma lapho umuntu engadli futhi engenzi isisindo.
Enye yokuhlanganisa - isimo sengqondo esihle nesimilo sokuziphatha esiphakeme, lesi simo siqhubeka nalabo abasemsebenzini wokudla okunamaprotheni-umzimba, umzimba awudangali ngokuntuleka kokudla. Kunzima kakhulu izinsuku zonke ezintathu, kanti okwesine usuku lokuziphumula futhi unganika isidalwa ukudla okuncane okujwayelekile. Ekugcineni, udinga ukuqonda ukuthi ukudla akusiyo isisu, futhi ubuchopho, obuvukela ngenxa yokuvinjelwa kokuhlala njalo.
Inzuzo ebaluleke kakhulu yalokhu kudla ukuthi iphumelela ngempela kubo bonke abantu futhi ayithwali izici ezimbi.
Izincomo zokudla
Umjikelezo wezinsuku ezine, lokhu akuyona isifanekiso hhayi isibonakaliso, kungashintshwa ngendlela oyithandayo, nje ugcine umyalelo. Ungasebenzisa ezinye izinketho:
- kusukela ngesonto, izinsuku ezingu-5 zidla ngaphandle kwama-carbohydrate, futhi izinsuku ezimbili zigcwalisa umzimba nge-carbohydrate;
- izinsuku ezintathu ze-block, i-1 day high carbohydrate, kanye nesilinganiso sezinsuku ezingu-1;
- izinsuku ezimbili ze-carbohydrate kanye neprotheyini yosuku olulodwa;
- izinsuku eziyisithupha ezimbili, amaprotheni amabili, 2 high-carbohydrate, 2-carbohydrate;
- ungadla amaprotheni nsuku zonke, kodwa udinga ukwandisa nokunciphisa ama-carbohydrate.