Buza Udokotela Wokudla: Iqiniso Mayelana Nokulayisha I-Carb

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Umbuzo: Ngabe ukulayishwa kwe-carb ngaphambi komncintiswano kuzothuthukisa ukusebenza kwami?

A: Esontweni ngaphambi komjaho, abagijimi abaningi bebanga bathatha ukuqeqeshwa kwabo ngenkathi bekhulisa ukudla kwe-carbohydrate (kufika kumaphesenti angama-60-70 wamakholori aphelele ezinsukwini ezimbili kuya kwezintathu ngaphambili). Umgomo uwukugcina amandla amaningi (i-glycogen) emisipha ngangokunokwenzeka ukuze kwandiswe isikhathi sokukhathala, ukuvimbela "ukushaya udonga" noma "i-bonking," nokuthuthukisa ukusebenza komjaho. Ngeshwa, ukulayishwa kwe-carb kubonakala kufinyelela kwezinye zalezo zithembiso. Ngenkathi ilayisha i-carb kwenza gcwalisa kakhulu izitolo zakho ze-muscle glycogen, lokhu akuhumushi ngaso sonke isikhathi ekusebenzeni okuthuthukisiwe, ikakhulukazi kwabesifazane. Nakhu ukuthi kungani:

Umehluko weHormonal Phakathi Kwabesilisa Nabesifazane

Omunye wemiphumela engaziwa kangako ye-estrogen, i-hormone yabesifazane eyinhloko, yikhono layo lokushintsha lapho umzimba uthola khona uphethiloli. Ngokuqondile, i-estrogen ibangela abesifazane ukuthi basebenzise amafutha njengomthombo oyinhloko kaphethiloli. Lesi simo siphinde saqinisekiswa yizifundo lapho ososayensi banikeza amadoda i-estrogen bese bebona ukuthi imisipha glycogen (carbs egciniwe) iyasinda ngesikhathi sokuzivocavoca, okusho ukuthi amafutha asetshenziselwa uphethiloli esikhundleni salokho. Njengoba i-estrogen idala ukuthi abesifazane basebenzise amafutha ngokukhethayo ukuze baqhubekisele phambili imizamo yabo, okwandisa kakhulu ukudla kwama-carbohydrate ukuphoqa umzimba wakho ukuthi usebenzise ama-carbohydrate njengoba uphethiloli ungabonakali njengesu elingcono kakhulu (njengomthetho ojwayelekile, ukulwa ne-physiology yakho akuwona neze umqondo omuhle).

Abesifazane Abaphenduli Ekulayishweni KweCarb Njengabesilisa

Ucwaningo olulodwa olushicilelwe ku- Ijenali ye-Applied Physiology bathole ukuthi lapho abagijimi besifazane bekhulisa ukudla kwabo ama-carbohydrate kusuka ku-55 kuya ku-75 amaphesenti engqikithi yama-kilojoule (okuyinto eningi), abazange babone ukwanda kwe-muscle glycogen futhi babone ukuthuthukiswa kwamaphesenti angu-5 ngesikhathi sokusebenza. Ngakolunye uhlangothi, amadoda akucwaningo abhekane nokwanda kwamaphesenti angama-41 emisipha ye-glycogen kanye nokuthuthuka kwamaphesenti angama-45 esikhathini sokusebenza.

Umugqa Ophansiekulayisheni iCarb Ngaphambi KokweMarathon

Angikukhuthazi ukuthi ulayishe ama-carbohydrate ngaphambi komjaho wakho. Ngaphezu kokuba nomphumela omncane (uma ukhona) ekusebenzeni kwakho, ama-carbohydrate akhula kakhulu avame ukushiya abantu bezizwa begcwele futhi begcwele. Kunalokho, gcina ukudla kwakho okufanayo (ucabanga ukuthi kunempilo ngokuvamile), yidla ukudla okune-carbohydrate eningi ngobusuku bangaphambi komncintiswano, futhi ugxile kulokho okudingeka ukwenze ukuze uzizwe ungcono kakhulu ngosuku lomjaho.

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