Bvunza Chiremba Wekudya: Chokwadi Nezve Carb Loading

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Mubvunzo: Ko carb kurodha pamberi pemarathon ichanyatso kuvandudza mashandiro angu?

A: Vhiki risati rasvika mujaho, vazhinji vamhanyi vekumhanya vanodzidzira kudzidziswa kwavo vachiwedzera macarhydrate (kusvika 60-70 muzana yemakoriori maviri kusvika mazuva matatu apfuura). Chinangwa ndechekuchengetera simba rakawanda (glycogen) mumhasuru sezvinobvira kuwedzera nguva kuneta, kudzivirira "kurova madziro" kana "bonking," uye nekuvandudza mashandiro emujaho. Nehurombo, kurodha carb kunongoita senge kuunza pane zvimwe zvipikirwa izvozvo. Ipo carb ichirodha zvinoita super saturate yako mhasuru glycogen zvitoro, izvi hazviwanzo dudziro yekuita nani kuita, kunyanya kune vakadzi. Heino chikonzero:

Hormonal Misiyano Pakati peVarume neVakadzi

Imwe yezvishoma-inozivikanwa mhedzisiro yeesrogen, iyo yekutanga yevakadzi homoni yebonde, kugona kwayo kuchinja uko muviri unowana huni. Kunyanya, estrogen inokonzeresa kuti vakadzi vashandise mafuta semafuta ekutanga sosi. Chiitiko ichi chakasimbiswa zvakare nezvidzidzo umo masayendisiti anopa varume estrogen uye vozoona kuti muscle glycogen (yakachengetwa carbs) inoponeswa panguva yekurovedza muviri, zvinoreva kuti mafuta anoshandiswa mafuta panzvimbo. Sezvo estrogen ichiita kuti vanhukadzi vade kushandisa mafuta kuti vape simba ravo, kuwedzera zvakanyanya kudya kwecarbohydrates kumanikidza muviri wako kushandisa macarbohydrates sehuni isingaite senge zano rakanakisa (semutemo wakajairika, kurwisa physiology yako haisi zano rakanaka).

Vakadzi havapindure kuCarb Inoteedzera Sevanhu

Imwe yedzidzo yakaburitswa mu Zvinyorwa zveApplied Physiology vakawana kuti apo vamhanyi vechikadzi pavakawedzera makabohydrate avo kubva pa55 kusvika pa75 muzana yemakoriyori akazara (zvinova zvakawanda), havana kuona chero kuwedzera kwemhasuru glycogen uye vakaona kuvandudzwa kwemazana mashanu muzana mukuita nguva. Kune rumwe rutivi, varume vari muchidzidzo vakawana kuwedzera kwe41 muzana mumhasuru glycogen uye 45 muzana yekuvandudza munguva yekushanda.

Icho ChinokoshapaCarb Kurodha Pamberi peMarathon

Ini handikurudzire kuti utakure macarbohydrates usati wamhanya. Kuwedzera pakuve nezvidiki (kana zviripo) mhedzisiro pane zvaunoita, zvakanyanya kuwedzera makabhohaidhiretsi anowanzo siya vanhu vachinzwa kuzara uye kuzvimba. Panzvimbo iyoyo, chengetedza chikafu chako zvakafanana (uchifungidzira kuti zvine hutano), idya yakakwira-makabhohaidhiretsi husiku husati hwambo, uye tarisa pane izvo iwe zvaunofanirwa kuita kuti unzwe kugona kwako pazuva remujaho.

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