Pane Pane Yakanyanya Nguva Yekudya Carbs?

Zvemukati

• Mhando dzakasiyana dzema carbs
• Pane here yakanakisa nguva yekudya carbs?
• Kuderedza uremu
• Kuvaka mhasuru
• Zvemitambo yekuita uye kupora
• Zvekudya kwe ketogenic
• Chinokosha

Vanhu vazhinji vanofunga carbs chikamu chakakosha cheyakadzikama kudya, nepo vamwe vachifunga kuti dzinofanirwa kuve shoma kana kudzivirirwa zvachose.

Zvisinei, haasi ose carbs anokuvadza hutano hwako.

Muchokwadi, tsvagiridzo inoratidza kuti vanogona kutora chinzvimbo chakakosha muhutano hwako uye kugwinya zvinangwa, sekubatsira kuvaka mhasuru uye kugadzirisa mutambo wemitambo ().

Kunyangwe chikafu chako chakakwira kana chakaderera muma carbs, unogona kushamisika kana uchizvidya zvine basa.

Ichi chinyorwa chinokurukura kana paine nguva yakanaka yekudya carbs.

Mhando dzakasiyana dzema carbs

Carbs ndeimwe yematatu macronutrients, pamwe nemafuta uye mapuroteni.

Iwo ndiwo muviri wako unofarira sosi yemafuta uye unopa 4 macalorie pagiramu. Mazhinji carbs akaputsika kuita glucose, mhando yeshuga iyo inogona kushandiswa nyore nyore kune simba ().

Kune maviri makuru marudzi eakudya carbs ():

• Zviri nyore carbs. Izvi zvine imwechete kana maviri mamorekuru eshuga. Chikafu chakakwira mumarori mashoma chinosanganisira shuga, michero, muto wemichero, uchi, uye mukaka.
• Complex carbs. Aya ane matatu kana anopfuura mamorekuru eshuga. Zvikafu zvakakwirira muma carbs akaoma zvinosanganisira oats, mupunga wakasviba, quinoa, uye mbatatisi.

Kazhinji kutaura, zvakaoma carbs zvine hutano, sezvavanorongedza zvakawanda zvinovaka muviri uye faibha uye zvinotora nguva yakareba kugaya, zvichivaita sarudzo yekuzadza ().

Izvo zvakati, nyore carbs inogona kuve iri nani sosi yemafuta mune dzimwe nguva, kunyanya kana iwe uine kurovedza muviri kunotanga mukati meawa. Imhaka yekuti muviri wako unozvityora uye unozvitora nekukurumidza ().

Kunyangwe carbs iri sosi yakakosha yemafuta, kudya zvakawandisa kunogona kutungamira mukuwedzera huremu. Kana iwe uchidya ma carbs akawandisa kupfuura anodikanwa nemuviri wako, anochengetwa semafuta ekushandisa kumberi.

Iwo maviri makuru marudzi e carbs ari akareruka uye akaomarara carbs. Kunyange zvazvo carbs yakaoma inowanzo kuve yakasarudzika sarudzo, yakapusa carbs inogona kubatsira mumamiriro ezvinhu mauri kuda simba nekukasira, senge mukati meawa imwe usati wadzidzira.

Pane here yakanakisa nguva yekudya carbs?

Iwe unogona kushamisika kana nguva ichikosha kana zvasvika pakudya carbs.

Chikamu chinotevera chinoongorora ongororo pane yakanakisa nguva yekudya ma carbs ezvinangwa zvakasiyana.

Kuderedza uremu

Kana zvasvika pakurasikirwa kwemafuta, kutsvagisa panguva yakanakisa yekudya carbs hakuenderane.

Mune imwe chete-yemwedzi mitanhatu yekudzidza, 78 vanhu vakafutisa vakuru vakabvunzwa kuti vatevere yakaderera-koriori chikafu chinosanganisira kudya carbs kungave chete pakudya kwemanheru kana pakudya kwese. Chikafu chemanheru-chega chakarasikirwa nehuremu hwakazara nemafuta emuviri uye vainzwa kuzere kupfuura avo vaidya macarbs pakudya kwese ().

Zvakare, kumwe kudzidza mu58 varume vakafutisa vachitevera kudya kwakaderera-koriori aine mamwe ma carbs panguva yemasikati kana kudya kwemanheru vakaona kuti kudya kwese kwaive kwakafanana pakubatsira kurasikirwa nemafuta ().

Zvichakadaro, ongororo ichangobva kuitika yakaratidza kuti muviri wako uri nani pakupisa carbs mangwanani nemafuta manheru, zvichireva kuti ma carbs anofanirwa kudyiwa pakutanga kwezuva kuitira mafuta akakwirira kupisa ().

Zvakare, ongororo dzinoverengeka dzinoratidza kuti kuwedzera huremu kunowanzoitika nekudya mamwe macalorie mumashure ezuva, zvakakura kudaro, kudya kwakazara-carb manheru kunogona kukanganisa kurasikirwa kwemafuta (,,).

Nekuda kweiyi mhedzisiro mhedzisiro, hazvina kujeka kana paine nguva yakanakisa yekudya carbs yekurasikirwa kwemafuta.

Uyezve, yako yakazara carb yaunodya ingangonyanya kukosha kupfuura nguva, sekudya zvakawandisa ma carbs kana macalorie kubva kune zvimwe zvinovaka muviri zvinogona kutadzisa kuonda ().

Vavarira kusarudza yakawedzera fiber-yakafuma, yakaoma carbs senge oats uye quinoa pamusoro yakacheneswa carbs sechichena chingwa, chena pasta, uye mapeke, sezvo ekare anowanzo kuwanda kuzadza.

Kuvaka mhasuru

Carbs yakakosha sosi yemakorori kune vanhu vari kutsvaga kuvaka mhasuru. Zvisinei, zvidzidzo zvishomanana chete zvakatarisa munguva yekudya carb nekuda kwechinangwa ichi.

Zvimwe zvidzidzo zvinowana kuti kudya carbs pamwe neproteine ​​mukati memaawa mashoma mushure mekurovedza muviri kunogona kubatsira kuwedzera mapuroteni synthesis, inova ndiyo nzira iyo muviri wako unovaka mhasuru (,).

Asi, zvimwe zvidzidzo zvinoratidza kuti kudya mapuroteni pane ayo ega-ekurovedza muviri kwakangoshanda mukusimudzira protein synthesis sekushandisa protein pamwe ne carbs (,,,).

Izvo zvakati, kana kudzidzira kuramba, muviri wako unovimba zvakanyanya pa carbs senge mafuta, saka carb-yakafuma pre-Workout kudya kana tudyo inogona kukubatsira iwe kuita zvirinani mune yekurovedza ().

Uye zvakare, carbs ine puroteni-inodzivirira mhedzisiro, zvinoreva kuti muviri wako unofarira kushandisa carbs yesimba pane mapuroteni. Nekuda kweizvozvo, inogona kushandisa mapuroteni kune zvimwe zvinangwa, sekuvaka mhasuru, kana yako carb yekudyisa yakakwira ().

Zvakare, kudya carbs mushure mekurovedza muviri kunogona kunonoka kuputsika kweprotein kunoitika post-Workout, iyo inogona kubatsira mhasuru kukura ().

Zvakadaro, kune vanhu vazhinji, kudya huwandu hwakaringana hwehutano hwakaomarara carbs zuva rese kwakakosha pakuvaka mhasuru pane nguva.

Zvemitambo yekuita uye kupora

Vatambi uye vanhu vanorovedza zvakanyanya vanogona kubatsirwa nenguva yekudya kwavo carb.

Kutsvagisa kunoratidza kuti kudya carbs isati yatanga uye yapfuura yekurovedza muviri kunogona kubatsira vatambi kuita kwenguva yakareba uye kupora nekukurumidza. Iyo zvakare inoderedza kukuvara kwemhasuru uye kusuruvara ().

Imhaka yekuti kurovedza muviri kwenguva yakareba kunogona kupedza zvitoro zvemhasuru glycogen (fomu yekuchengetedza ye carbs), inova ndiyo sosi huru yemuviri wako yemafuta.

Kudya macarbbs angangoita maawa matatu ne4 usati wadzidzira kunogona kubatsira vatambi kurovedza muviri kwenguva yakareba, uku uchivadya mukati memaminitsi makumi matatu kusvika kumaawa mana mushure mekurovedza muviri kunogona kubatsira kudzorera zvitoro zvako zveglycogen (,).

Zvakare, kuva neprotein parutivi peinobva carbs mushure mekunyanya kuita Workout kunogona kubatsira muviri wako kuzadza zvitoro zveglycogen, zvese izvi uchibatsira kugadziriswa kwemhasuru ().

Nepo vatambi uye vanhu vanoita maekisesaizi akawanda pazuva vangabatsirikana nenguva yekudyiwa kwecarb kwakatenderedza kushanda, tsvagiridzo inoratidza kuti haina kukosha kune munhu wepakati

Zvekudya kwe ketogenic

Iyo ketogenic, kana keto, chikafu chakanyanya-chakadzika-kabhu, chakakora-mafuta, zvine mwero-protein chikafu, chinowanzo shandiswa kudzikira huremu.

Izvo zvinowanzo sanganisira kudzora carb kudya kusvika isingasviki makumi mashanu magiramu pazuva kuti usvike uye chengetedza ketosis, iyo metabolic mamiriro umo muviri wako unopisa mafuta kuita huni pane carbs ().

Parizvino, humbowo hunoratidza kuti nguva yako yekudya carb yekubatsira kurasikirwa nekurema paketo keto inoshaikwa.

Zvisinei, kana iwe uri munhu anoshingaira, nguva yako carb inodya zvakapoteredza kushanda kwako kunogona kuvandudza kushanda kwako. Izvi zvinozivikanwa sekutarisirwa ketogenic kudya ().

Uyezve, kana ukasuruvara paunenge uri paketogenic kudya, kudya carbs padyo nenguva yekurara kunogona kukubatsira kuzorora uye kurara nekukurumidza, sekumwe kumwe kutsvagurudza (,).

Kudya carbs pane dzimwe nguva hakuratidzike sekuvandudza uremu pane yakaderera-koriori kana ketogenic kudya. Nekudaro, iyo nguva carb yekudya padhuze nekurovedza muviri inogona kubatsira vatambi uye vanhu vanoita zvakanyanya.

Chinokosha

Carbs inogona kutora chinzvimbo chakakosha mune akawanda hutano uye kugwinya zvibodzwa.

Vatambi uye vanhu vanoita kurovedza muviri kakawanda pazuva vanogona kuvandudza mashandiro avo nekudya carbs pamberi pekurovedza muviri uye nekukurumidza kupora nekuzvidya mushure.

Zvakadaro, kune wepakati munhu, nguva inoita kunge isina kukosha pane kusarudza yemhando yepamusoro, yakaoma carbs uye kutarisa yako yakazara koriori yekudya.