Buza Udokotela Wokudla: I-Carb-Loading

-Delile

• Buyekeza kwe-

Umbuzo: Ngabe kufanele ngidle ama-carbohydrate amaningi ngaphambi kwesigamu noma imarathon ephelele?

A: Ukulayisha phezulu kuma-carbs ngaphambi komcimbi wokukhuthazela kuyisu elidumile elicabangwayo ukukhulisa ukusebenza. Njengoba ukulayishwa kwama-carbohydrate kwandisa okwesikhashana ushukela ongawugcina emisipheni yakho, inkolelo-mbono iwukuthi lapho amandla engeziwe egcinwa, yilapho uzokwazi ukuzivocavoca. Kufana nokuthi, uma unethangi likaphethiloli elikhudlwana, uzokwazi ukushayela uqhubekele phambili, akunjalo? Izindlela ezimbili ikakhulukazi-ukuzilolonga kwendabuko (ezinsukwini ezintathu kuya kweziyisithupha ngaphambi komjaho) kanye ne-24-hinge-binge-kukhonjisiwe ukukhulisa inani lamandla agcinwe emisipheni yakho. Ngokuzitika ngokwendabuko, ucwaningo lukhombisa ukuthi ungacishe kabili inani lama-carbohydrate agcinwe emisipha yakho ngokulawula ukudla kwakho ngale ndlela:

• NgeSonto kuze kube uLwesibili: Sebenzisa amaphesenti angama-50 wama-calories akho avela kuma-carbohydrate

• NgoLwesithathu kuze kube uLwesihlanu: Yidla amaphesenti angu-70 amakhalori akho asuka kuma-carbohydrate ngemizuzu engu-20 yokuzivocavoca okuphansi (ungavocavoci ngoLwesihlanu)

• NgoMgqibelo: Usuku Lomjaho

Indlela yamahora angama-24 ingakhuphula izitolo zakho zemisipha ye-glycogen ngamaphesenti angama-90. (Lokhu kufaka ukudla ama-4.5 amagremu ama-carbohydrate ngephawundi yesisindo somzimba wakho ngosuku olwandulela umjaho nokukhetha imithombo ephezulu ye-glycemic yelayisi elimhlophe le-carbs, okusanhlamvu okucwengiwe, iziphuzo zezemidlalo, namakhekhe erayisi.) Yize le ndlela iqinisekisiwe ngocwaningo, Angikukhuthazi. Ukwanda kakhulu kokudla kwakho kwe-carbohydrate kungaholela ekuhluphekeni kokuqunjelwa nokugaya ukudla, ngenxa yokudla okungaphezulu kokujwayelekile kwe-fiber. Uma ulandela le ndlela, engeza i-fiber ephansi kanye ne-carbohydrate elungisiwe kuhlobo lwakho lokugwema i-fiber edla ngokweqile. (Zizwe ukhululekile ukujabulela irayisi elimhlophe, amazambane, ne-pasta evamile.) Futhi, bhanqa ama-carbs akho neprotheyini kanye nemfucumfucu yamafutha (amafutha omnqumo, uwoyela kakotapheya, noma ibhotela) ukuze ubambezele ukuphuma kwama-carbs esiswini sakho futhi usize ukuqeda igazi. ama-spikes kashukela.

Iphuzu eliyinhloko: Ngosuku lomjaho, ufuna ukuzizwa umuhle kakhulu. Futhi uma ukulayishwa kwe-carbohydrate kukushiya uvila, ayikho indlela ozoqhuba ngayo yonke indlela. Ngakho-ke ngaphambi kokuba ubilise lonke ibhokisi lepenin, zibuze le mibuzo emithathu.

Ingabe Uzivocavoca Imizuzu engama-90 noma Ngaphansi?

Kuthatha umzimba wakho cishe imizuzu engama-90 ukusebenzisa iningi lezitolo zalo ze-glycogen (uma usesimweni esihle, lesi sikhathi sesikhathi singaba side, njengoba umzimba wakho uzokwazi ukusebenzisa amafutha njengophethiloli). Ukuzivocavoca ngaphansi kwemizuzu engama-90? Ukulayishwa kwe-carb ngeke kukusize ngalutho ngoba akunandaba ukuthi unethangi eligcwele noma uhhafu wegesi ohambweni olusheshayo oluzungeza ikona ukuze wenze okuthile.

Ingabe Uyakwazi Ukuthola Uphethiloli Ngenkathi Uzivocavoca?

Ngokuthandwa nokufinyeleleka kweziphuzo zezemidlalo nama-gel, kulula ukuzipha amandla ngesikhathi somjaho. Lokhu kwenza ukulayishwa kwe-carbohydrate kungasebenzi. Uma ungathola isiphuzo sezemidlalo noma i-gel njalo emizuzwini engama-60 kuya kwengu-90, uzolokhu uvuselela imisipha yakho-ngaleyo ndlela ungabi sengozini yokusebenzisa amandla agciniwe.

Ingabe Udla Kwanele?

Ucwaningo lukhombisa ukuthi abesilisa nabesifazane abavuni njalo izinzuzo ezifanayo ekulayisheni i-carbohydrate. Ucwaningo oluthile lwathola ukuthi lapho bobabili abesilisa besilisa belandela inqubo efanayo yokulayisha, abesilisa babhekana nokwanda ngamaphesenti angama-45 emisipha ye-glycogen ngenkathi abesifazane bengenakho ukwanda. Lo mehluko kucatshangwa ukuthi ubangelwa umehluko wamahomoni-ikakhulukazi ahlobene ne-estrogen. Ungakwazi ukuwanqoba (futhi uvune izinzuzo ezifanayo!), Ngokwandisa inani lakho le-caloric eliphelele ngamaphesenti angu-30 kuya kwangu-35 ngesikhathi sokulayisha. Uma okwamanje usebenzisa ama-calories angu-1,700 ngosuku, kuzodingeka ufike kuma-calories angu-2,200 ngosuku phakathi nezinsuku zokulayisha.

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