Kungani Bonke Abadlali Bebhola Likanobhutshuzwayo Bomhlaba Bedleza Iziphuzo Zabo Zezemidlalo?

-Delile

• Usebenza Kanjani Ukuhlanza I-Carb?
• Ingabe Kufanele Uzame Ukuhlanza I-Carb?
• Buyekeza kwe-

Uma ubulokhu ubhekela iNdebe Yomhlaba, kungenzeka ukuthi uke wabona abadlali bebhola likanobhutshuzwayo abaningi bejikijela bekhafula inkundla yonke. Yini enikezayo?!

Yize kungabonakala njengokuyinto ephelele yobhuti, empeleni iyiqhinga elisemthethweni, elisekelwa yisayensi elibizwa ngokuthi "ukuhlanza i-carb" okubandakanya ukuphuza isisombululo se-carb (njengesiphuzo sezemidlalo) kepha ukusikhafula kunokuba usigwinye. Kuyavela, ukugeza nje isiphuzo se-carb ephezulu kungakhohlisa umzimba wakho ukuthi ucabange ukuthi empeleni udle ama-carbs. (Okuhlobene: Kuyini Ukuhamba Ngebhayisikili Kwe-Carb Futhi Kufanele Uyizame?)

Kuyiqiniso: Ucwaningo lwango-2009 oluvela eNyuvesi yaseBirmingham lwathola ukuthi imisipha ecushwe i-carb-rinsing sengathi abasubathi badle ama-carbs ngempela; abasubathi abahlanza badlala ngokufana nalabo abafuthisa ukudla noma isiphuzo sezemidlalo. Ukubuyekezwa kwezifundo ze-2014 ku-carb-rinsing futhi kutholakale ukuthi ukuhlanzwa kwe-carb kubonakala kunomphumela omuhle ekusebenzeni kwezemidlalo ngesikhathi sokuzivocavoca ngokulingene namandla amakhulu okungenani ihora noma ngaphezulu.

Usebenza Kanjani Ukuhlanza I-Carb?

Ucwaningo lwango-2016 olushicilelwe ku- Imithi & Isayensi Kwezemidlalo Nokuzivocavoca iya ngokujulile ekuhlanzeni i-carb nokuthi isebenza kanjani empeleni: Abaphenyi bahlole abagibeli bamabhayisikili besilisa ezifundeni ezahlukahlukene (baphakelwa, bazila ukudla, futhi sebephelile), bathola ukuthi ukuhlanzwa kwe-carb kwakusebenza kakhulu lapho izitolo zabo zamandla zancishiswa kakhulu. Abacwaningi bakholelwa ukuthi ukuhlanza i-carb kwenza ubuchopho bakho bucabange ukuthi uphethiloli owengeziwe ubheke emisipha yakho, futhi kungabaqinisekisa ukuthi basebenze kanzima noma badlulisele amasignali kubo ngokuphumelelayo. (Nawa amanye amasu axhaswe yisayensi okudlulisa ukukhathala kokuzivocavoca.)

Nanka amadethi: Abaphenyi bahlole abagibeli bamabhayisikili abesilisa abayisishiyagalombili ngaphansi kwezimo ezahlukahlukene zokuhlola: Umzuliswano owodwa wokuhlolwa wenziwa nabagibeli bamabhayisikili endaweni "yokondliwa" (babedla isidlo sasekuseni ngo-6 ekuseni base beqala ukuhlolwa ngo-8 ekuseni). Omunye umjikelezo wokuhlola wenziwa nabagibeli bamabhayisikili esimweni "sokuzila ukudla" (babe nesidlo sakusihlwa sika-8 ebusuku kanye nokuzila ukudla kwamahora angu-12 ngaphambi kokuhlolwa kuka-8 ekuseni). Umzuliswano wokugcina wokuhlolwa ubeke abagibeli bamabhayisikili esimweni "sokuphelelwa amandla" (benze ukuzilolonga kwehora lesi-6 ntambama okuhlanganisa imizuzu engu-90 yokugibela ibhayisikili elinamandla kanye nezikhawu eziyisithupha zomzuzu owodwa wokugibela kanzima nomzuzu owodwa wokuphumula, kulandelwa ukugibela kakhulu- isidlo sakusihlwa esiphansi nge-8 pm, bese kuba ngamahora ayi-12 ngokushesha kuze kube ukuhlolwa ngo-8 ekuseni). (Okuhlobene: Lokhu kudla kungasiza ukukhulisa ukusebenza kwakho kokujima.)

Ocwaningweni lokuhlola, abagibeli bamabhayisikili abasesimweni ngasinye (abaphakelwayo, abazila ukudla, nabancishiwe) baqedele imizuzu engu-30 yokuhamba ngebhayisikili kanzima kanye nesivivinyo sesikhathi sokuhamba ngebhayisikili esingu-20km ngokuhlanzwa kwe-carb ngezikhathi ezithile noma ukugeza nge-placebo.

Imiphumela yonke ibihambisana nezifundo zangaphambilini ezikhombise ukuthi ukuhlanzwa kwe-carb bekusebenza kakhulu lapho izitolo zamandla ziphansi kakhulu. Lapho abagibeli bamabhayisikili besesimweni esidliwayo, ukuhlanzwa kwe-carb akuzange kube nomthelela omkhulu ezikhathini zesikhathi sokulingwa (zombili izikhathi zomzila we-placebo kanye ne-carb-rinse zaziseduze nemizuzu engama-41). Lapho besesimweni sokuzila ukudla, kwaba nenzuzo encane (izikhathi zokuhlanza i-placebo zazilinganiselwa kumaminithi angu-43, kuyilapho izikhathi zokuhlanza i-carb zaziyimizuzu engama-41). Futhi lapho abagibeli bamabhayisikili besesimweni esiphelile, kwakukhona inzuzo enkulu (i-placebo rinse times izikhathi ezilinganiselwe imizuzu engama-48, ngenkathi izikhathi zokuhlanza i-carb zilinganiselwe imizuzu engama-44). Ucwaningo luphinde lwathola, ngokuqapha ama-quads abagibeli bamabhayisikili ngenzwa ye-EMG, ukuthi umsebenzi wemisipha uyancipha lapho besesimweni esinciphile, kepha saphikiswa yi-carb-rinsing.

Ingabe Kufanele Uzame Ukuhlanza I-Carb?

Kuyaphawuleka ukuthi ngisho ne-carb-rinsing, izikhathi zokuhlola isikhathi zazimbi kakhulu esimweni esinciphile futhi esizila ukudla kunesimo esondliwe, okufakazela ukuthi uma unethuba lokuphefumula kahle, kufanele. (Ucwaningo lubonise ukuthi ukudla ama-carbs ngaphambi kokuqeqeshwa kuthuthukisa ukukhuthazela ngoba ama-carbs anguphethiloli ovumela ubuchopho bakho, imisipha, nezinzwa ukuba zenze imisebenzi yazo. Ngaphandle kokwanele "ushaya udonga" njengemoto ephelelwa umoya.) Le miphumela emihle kusuka ekuhlanjululweni kwe-carb kubonakala kuphela lapho umzimba wakho usuphelile kakhulu. Amathuba ukuthi, awunakuzivocavoca ngaphandle kokudla emahoreni ayi-12. Futhi, uma sitholakala kuwe, kulula (futhi kungcono kuwe!) ukugwinya isiphuzo sezemidlalo uma umzimba wakho usidinga kakhulu.

Kodwa-ke, ukuhlanza i-carb kungaba usizo. Olunye ucwaningo lubonisa ukuthi ukusetshenziswa kwe-carb ngesikhathi sokuzivocavoca okukhulu kungabangela zonke izinhlobo zokucindezeleka kwe-GI, okusho ukuthi ukuswayipha nokukhafula kungaba enye indlela enhle lapho ubamba umcimbi omude (njengomjaho webanga elide, i-triathlon, umjaho omude wamabhayisikili... noma Umhlaba Cup Cup) kepha ayikwazi ukudla isisu ngokudla, ukuhlafuna, noma ama-goos.

Ngaphandle kwalokho, kubalulekile ukuthi abasubathi (noma abantu baziqeqeshe njengabadlali) badle ama-carbs njalo ekudleni. Ukudla okuphezulu kwe-carb kuvumela abagijimi ukuthi babeke ama-carbs emisipha yabo. Lelo "piggy bank" lama-carbs, elibizwa nge-glycogen, lingafinyelelwa ngokushesha ukugcina imisipha yakho isebenza. Izitolo ze-Glycogen zibaluleke kakhulu kubasubathi abakhuthazelayo, ukukugcina uqhubeka phakathi nemisebenzi emide lapho ungakwazi ukuma nokudla. (Bheka: Kungani AmaCarbs Anempilo Engaphansi Kokudla Kwakho.)

Ngokuvamile abasubathi badinga cishe u-50-60% wekhalori yabo yansuku zonke evela kuma-carbohydrate. Kumsubathi odinga ama-calories angu-2 500 ngosuku okuphakathi kuka-300 no-400 amagremu ama-carbs. Futhi-ke ukukhetha okuhle kakhulu yilokho okwenziwe yi-Mother Nature - izithelo, imifino, nokusanhlamvu okuphelele, okuyi-carbs ngokwemvelo ehlanganiswe namavithamini, amaminerali kanye nama-antioxidants.

Uma ungeyena umgijimi ungakwazi ukunamathela ngamaphesenti amancane ephansi wekhalori kusuka kuma-carbs, yithi amaphesenti angama-45 kuye kwangama-50 futhi-ke, okungebona abagijimi ngokuvamile badinga amakhalori ambalwa aphelele (ngomsebenzi wamaphawundi womuntu ongamakhilogremu angu-150 ushisa cishe ama-calories ayi-100 ngehora). Ngakho-ke kumuntu odinga kuphela ama-calories ayi-1,600 ngosuku okungama-gramu angama-200 ama-carbs nsuku zonke.

Buyekeza kwe-