Ingabe Sikhona Isikhathi Esingcono Sokudla Ama-carbs?

-Delile

• Izinhlobo ezahlukene zama-carbs
• Ingabe kunesikhathi esihle sokudla ama-carbs?
• Ukwehlisa isisindo
• Ukwakha imisipha
• Ngokusebenza kwezemidlalo nokululama
• Okwe-ketogenic diet
• Okubalulekile

Abantu abaningi babheka i-carbs njengengxenye ebalulekile yokudla okunomsoco, kanti abanye bakholelwa ukuthi kufanele bakhawulelwe noma bagwenywe ngokuphelele.

Kodwa-ke, akuyona yonke i-carbs eyingozi empilweni yakho.

Eqinisweni, ucwaningo lukhombisa ukuthi bangadlala indima ebalulekile emigomweni yakho yezempilo nokuqina, njengokusiza ukwakha imisipha nokwenza ngcono ukusebenza kwezemidlalo ().

Ukuthi indlela odla ngayo iphezulu noma iphansi kuma-carbs, ungahle uzibuze ukuthi uma ubadla kubalulekile yini.

Lo mbhalo uxoxa ngokuthi ngabe kunesikhathi esihle sokudla ama-carbs.

Izinhlobo ezahlukene zama-carbs

AmaCarbs angenye yama-macronutrients amathathu, eceleni kwamafutha namaprotheni.

Ziwumthombo okhethwayo womzimba wakho futhi zinikeza ama-calories angu-4 ngegramu ngayinye. Ama-carbs amaningi ahlukaniswe abe yi-glucose, uhlobo lukashukela olungasetshenziswa kalula ngamandla ().

Kunezinhlobo ezimbili eziyinhloko zama-carbs wokudla ():

• Ama-carbs alula. Lezi ziqukethe ingqamuzana elilodwa noma amabili kashukela. Ukudla okuphezulu kuma-carbs alula kufaka ushukela, izithelo, ujusi wezithelo, uju nobisi.
• Ama-carbs ayinkimbinkimbi. Lezi zinama-molecule kashukela amathathu noma ngaphezulu. Ukudla okuphezulu kuma-carbs ayinkimbinkimbi kufaka phakathi i-oats, irayisi elinsundu, i-quinoa, namazambane.

Ngokuvamile, ama-carbs ayinkimbinkimbi anempilo, njengoba epakisha izakhamzimba eziningi kanye nefayibha futhi kuthatha isikhathi eside ukugaya, okwenza kube inketho yokugcwalisa ().

Lokho kusho, ama-carbs alula angaba umthombo ongcono kaphethiloli kwezinye izimo, ikakhulukazi uma unokuzivocavoca umzimba okuqala kungakapheli ihora. Lokho kungenxa yokuthi umzimba wakho uyawaphula bese uwamunca ngokushesha okukhulu ().

Yize i-carbs ingumthombo obalulekile kaphethiloli, ukudla okuningi kakhulu kungaholela ekutholeni isisindo. Uma udla ama-carbs amaningi kunalokho okudingwa ngumzimba wakho, agcinwa njengamafutha ukuze uwasebenzise kamuva.

Izinhlobo ezimbili eziyinhloko zama-carbs ngama-carb alula futhi ayinkimbinkimbi. Ngenkathi i-carbs eyinkimbinkimbi ngokuvamile iyindlela enempilo, ama-carbs alula angasiza ezimweni lapho udinga khona amandla ngokushesha, okufana nehora ngaphambi kokuzivocavoca.

Ingabe kunesikhathi esihle sokudla ama-carbs?

Ungase uzibuze ukuthi isikhathi sibalulekile yini uma kukhulunywa ngokudla ama-carbs.

Isigaba esilandelayo sibuyekeza ucwaningo ngesikhathi esihle sokudla ama-carbs ngezinhloso ezihlukile.

Ukwehlisa isisindo

Uma kukhulunywa ngokulahleka kwamafutha, ucwaningo ngesikhathi esifanele sokudla ama-carbs aluhambisani.

Kwisifundo esisodwa sezinyanga eziyi-6, abantu abadala abakhuluphele abangama-78 bacelwa ukuthi balandele ukudla okunama-khalori aphansi okubandakanya ukudla ama-carbs kungaba kuphela esidlweni sakusihlwa noma njalo ekudleni. Iqembu lesidlo sakusihlwa kuphela lalahlekelwa isisindo esiphelele kanye namafutha omzimba futhi lazizwa ligcwele kunalabo abadla ama-carbs njalo ekudleni ().

Ngakolunye uhlangothi, olunye ucwaningo emadodeni angama-58 abakhuluphele kulandela ukudla okunama-kilojoule amancane anama-carbs amaningi ngesidlo sasemini noma esidlweni sakusihlwa athola ukuthi zombili izidlo zazisebenza ngokufanayo ekulahlekelweni kwamafutha ().

Khonamanjalo, ucwaningo lwamuva luphawule ukuthi umzimba wakho ungcono ekushiseni ama-carbs ekuseni kanye namafutha kusihlwa, okusho ukuthi ama-carbs kufanele adliwe ekuqaleni kosuku ukuze kushiswe amafutha ().

Futhi, ucwaningo oluningi lukhombisa ukuthi ukuzuza kwesisindo kuvame ukwenzeka ngokudla ama-calories amaningi ngokuhamba kosuku, ukudla okukhulu kakhulu, okune-carb kusihlwa kungavimbela ukulahleka kwamafutha (,,).

Ngenxa yale miphumela exubile, akucaci ukuthi kunesikhathi esihle sokudla ama-carbs wokulahleka kwamafutha.

Ngokwengeziwe, ukudla kwakho okuphelele kwe-carb cishe kubaluleke kakhulu kunesikhathi, njengoba ukudla ama-carbs amaningi noma ama-calories avela kwezinye izakhamzimba kungavimbela ukulahleka kwesisindo ().

Hlela ukukhetha i-fiber ecebile kakhulu, eyinkimbinkimbi efana ne-oats ne-quinoa phezu kwama-carbs acwengekile njengesinkwa esimhlophe, i-pasta emhlophe, namakhekhe, njengoba okwangaphambili kuvame ukugcwaliswa kakhulu.

Ukwakha imisipha

AmaCarbs awumthombo obalulekile wama-calories kubantu abafuna ukwakha ubukhulu bemisipha. Kodwa-ke, izifundo ezimbalwa kuphela ezibheke ukutholwa kwesikhathi kwe-carb ngale njongo.

Ezinye izifundo zithola ukuthi ukudla ama-carbs kanye namaprotheni kungakapheli amahora ambalwa emva kokuzivocavoca kungasiza ukukhulisa amaprotheni synthesis, okuyinqubo umzimba wakho owakha ngayo imisipha (,).

Kodwa-ke, olunye ucwaningo lukhombisa ukuthi ukudla amaprotheni ngokusebenza kwawo ngemuva kokusebenza kuyasebenza ekuvuseleleni amaprotheni synthesis njengokudla amaprotheni kanye ne-carbs (,,,).

Lokho kusho ukuthi, lapho uqeqeshwa ukumelana, umzimba wakho uncike kakhulu kuma-carbs njengomthombo kaphethiloli, ngakho-ke ukudla okune-carb-pre-Workout noma isidlo esingakusiza wenze kangcono ejimini ().

Ngaphezu kwalokho, ama-carbs anomthelela wokuvikela amaprotheni, okusho ukuthi umzimba wakho ukhetha ukusebenzisa ama-carbs ukuthola amandla esikhundleni samaprotheni. Ngenxa yalokho, ingasebenzisa amaprotheni kwezinye izinhloso, njengokukwakha imisipha, lapho ukudla kwakho kwe-carb kuphakeme ().

Ngaphezu kwalokho, ukudla ama-carbs ngemuva kokuzivocavoca kunganciphisa ukonakala kwamaprotheni okwenzeka ngemuva kokuzivocavoca, okungasiza ukukhula kwemisipha ().

Noma kunjalo, kubantu abaningi, ukudla inani elanele lama-carbs ayinkimbinkimbi anempilo usuku lonke kubaluleke kakhulu ekwakheni imisipha kunesikhathi.

Ngokusebenza kwezemidlalo nokululama

Abasubathi nabantu abazivocavoca kakhulu bangazuza ngokunquma isikhathi sokudla kwabo i-carb.

Ucwaningo lubonisa ukuthi ukudla ama-carbs ngaphambi nangemva kokuzivocavoca kungasiza abagijimi ukuthi benze isikhathi eside futhi balulame ngokushesha okukhulu. Futhi kunciphisa ukulimala kwemisipha nobuhlungu ().

Lokho kungenxa yokuthi ukuzivocavoca isikhathi eside kungaqeda izitolo zakho zemisipha ye-glycogen (ifomu lokugcina lama-carbs), okungumthombo omkhulu kawoyela womzimba wakho.

Ukudla ama-carbs okungenani amahora angama-3-4 ngaphambi kokuzivocavoca kungasiza abagijimi ukuzivocavoca isikhathi eside, ngenkathi bekudla kungakapheli imizuzu engama-30 kuya emahoreni amane ngemuva kokuzivocavoca kungasiza ukubuyisela izitolo zakho ze-glycogen (,).

Ngaphezu kwalokho, ukuba namaprotheni eceleni komthombo we-carbs ngemuva kokuzivocavoca okukhulu kungasiza umzimba wakho ukuba ugcwalise izitolo zawo ze-glycogen, konke ngenkathi kusizwa ukulungiswa kwemisipha ().

Ngenkathi abasubathi nabantu abazilolonga kaningi ngosuku bengazuza ekutholeni isikhathi sokudla i-carb ngesikhathi sokusebenza, ucwaningo lukhombisa ukuthi akubalulekile kangako kumuntu ojwayelekile.

Okwe-ketogenic diet

I-ketogenic, noma i-keto, yokudla i-carb ephansi kakhulu, enamafutha amaningi, enamaprotheni amaphakathi, evame ukusetshenziselwa ukunciphisa isisindo.

Imvamisa kubandakanya ukufaka imingcele ekudleni kwe-carb ibe ngaphansi kwama-gramu angama-50 ngosuku ukufinyelela nokugcina i-ketosis, isimo se-metabolic lapho umzimba wakho ushisa amanoni kaphethiloli esikhundleni se-carbs ().

Njengamanje, ubufakazi bokuthi isikhathi sakho sokudla kwe-carb ukusiza ukulahleka kwesisindo ekudleni kwe-keto siyashoda.

Kodwa-ke, uma ungumuntu osebenzayo, ukubeka isikhathi sokudla kwe-carb yakho ekusebenzeni kwakho kungathuthukisa ukusebenza kwakho. Lokhu kwaziwa njengokudla okubhekiswe ku-ketogenic ().

Ngaphezu kwalokho, uma uhlangabezana nokuqwasha ngenkathi udla i-ketogenic, ukudla ama-carbs eduze nesikhathi sokulala kungakusiza uphumule futhi ulale ngokushesha, ngokusho kocwaningo oluthile (,).

Ukudla ama-carbs ngezikhathi ezithile akubonakali kuthuthukisa ukwehla kwesisindo kuma-calorie aphansi noma ekudleni kwe-ketogenic. Kodwa-ke, ukudla isikhathi se-carb ngesikhathi sokusebenza kungazuzisa abasubathi nabantu abazilolonga kakhulu.

Okubalulekile

AmaCarbs angadlala indima ebalulekile emigomweni eminingi yezempilo nokuqina.

Abasubathi nabantu abazilolonga kaningi ngosuku bangathuthukisa ukusebenza kwabo ngokudla ama-carbs ngaphambi kokuzivocavoca futhi basheshise ukutakula ngokuwadla ngemuva kwalokho.

Noma kunjalo, kumuntu ojwayelekile, isikhathi sibonakala singabalulekile kunokukhetha ikhwalithi ephezulu, eyinkimbinkimbi nokubuka inani lakho lekhalori olithathayo.