Chii chinonzi Carb Kuchova uye Chinoshanda Sei?

Zvemukati

• Chii chinonzi Carb Kuchovha?
• Iyo Sayenzi Ishure KweCarb Kuchovha
• Ko Carb Kuchovha Inogona Kukubatsira Iwe Kuderedza Kurema?
• Carb Kuchovha kweMhasuru Kukura uye Nhabvu Performance
• Ko Kabhasikoro Kunoita Chero Kune Zvimwe Zvakanakira?
• Maitiro ekuita Carb Kuchovha
• Semuenzaniso Carb Yekutenderera Menyu
• Yakakurudzirwa Carbohydrate Chikafu Sosi
• Pfupiso

Kabohydrate kudya kwave kuri kupisa nyaya kwenguva yakareba.

Zvikafu zvakati wandei zvinobudirira zvinodzivisa ma carbs uye vamwe vanozvinyatso vasiya (,,).

Kunyange pasina macronutrient iri muchikamu zvakaipa, carb kudya chinhu chinofanira kunge chakaenderana nemunhu ().

Kuti ugadzirise kudya kwecarb, vamwe vanhu ikozvino "kutenderera" mahydrohydrate avo.

Izvi zvinozivikanwa secarb kuchovha.

Ichi chinyorwa chinopa kupatsanurwa kwakadzama kwesainzi uye kushandiswa kwecarbciking.

Chii chinonzi Carb Kuchovha?

Carb kuchovha inzira yekudya iyo yaunochinjisa carb kudya zuva nezuva, vhiki nevhiki kana pamwedzi.

Iyo inowanzo shandiswa kurasikirwa nemafuta, kuchengetedza kuita kwekuita panguva yekudya, kana kukunda rakaderera uremu rwenzvimbo.

Vamwe vanhu vanogadzirisa kudya kwavo kwecarb zuva nezuva, nepo vamwe vanogona kuita kwenguva yakareba yekudya yakaderera, ine mwero uye yakakwira-carb.

Muchidimbu, kuchovha bhasikoro kunovavarira kungotora nguva makabhohaidhiretsi kusvika paanopa rubatsiro rwakanyanya uye kusabvisa ma carbs kana asingadiwe (,).

Iwe unogona kuronga yako carb yaunodya zvichibva pane zvakasiyana zvinhu, zvinosanganisira:

• Muviri Kuumbwa Zvinangwa: Vamwe vanozodzora carbs panguva yekudya, wozowedzera ivo kumashure panguva ye "mhasuru yekuvaka" kana chikamu chekuita.
• Kudzidzisa uye Mazuva Ekuzorora: Imwe nzira inozivikanwa ndeye yakakwira carb yekudya pamazuva ekudzidzira uye yakaderera carb kudya mumazuva ekuzorora.
• Yakarongwa Refeeds: Imwe nzira yakakurumbira ndeyekuita 1 kana mazuva akati wandei pakudya kwakanyanya-carb kuita se "refeed" panguva yekudya kwenguva refu.
• Zviitiko Zvakakosha kana Makwikwi: Vatambi vanowanzo "carb mutoro" pamberi pechiitiko, uye vakwikwidzi vazhinji vemuviri vanoita zvakafanana pamberi pekuratidzira kwekuvaka muviri kana photoshoot.
• Rudzi rweKurovedza: Ivo vanhu vanozoenderana necarb kudya zvinoenderana nesimba uye nekureba kwechimwe chiitiko chekudzidzisa; iyo yakareba kana yakanyanya kusimba iko kudzidziswa kuri, iwo macarbs akawanda avanopedza uye zvinopesana.
• Muviri Mafuta Nhanho: Vanhu vazhinji vanozotenderedza ma carbohydrate avo zvichienderana nehuremu hwavo hwemafuta emuviri. Iyo yakaonda ivo vanozove, iwo anowedzera epamusoro-carb mazuva kana mabhureki avanosanganisira.

Chikafu chinowanzoitika vhiki nevhiki chebhasikoro chingasanganisira mazuva maviri epamusoro-carb, mazuva maviri ane mwero-macarb uye mazuva matatu epasi-carb.

Kudya kweprotein kunowanzo fanika pakati pemazuva, nepo kudya kwemafuta kuchisiyana zvichienderana nekutora carb.

Iyo yakakwira-carb zuva kazhinji inoreva yakaderera-mafuta, nepo iyo yakaderera-carb mazuva ari akakwirira-mafuta.

Carb kuchovha chirongwa chemberi chekudya chinoda kumanikidza uye kuronga kupfuura chikafu chaicho.

Carb kuchovha inzira yekudya iyo iwe yaunoshandisa carb kudya zvichienderana nezvakasiyana zvinhu.

Iyo Sayenzi Ishure KweCarb Kuchovha

Carb kuchovha ndiyo nzira nyowani yekudya.

Iyo sainzi inowanzoenderana nemaitiro echisikigo anokonzeresa kugadzirwa kwehydrojeni.

Iko hakuna kuwanda kwakadzorwa kutsvagurudza zvakananga kutsvaga kwecarb cycling diet (,).

Carb cycling inoedza kuenzanisa muviri unoda macalorie kana glucose. Semuenzaniso, inopa makabhohaidhiretsi akatenderedza Workout kana pamazuva ekudzidzira akasimba.

Mazuva epamusoro-carb aripowo kuti awedzere mhasuru glycogen, iyo inogona kuvandudza mashandiro uye nekudzora kuparara kwemhasuru (,).

Strategic yakakwira-carb nguva inogona zvakare kuvandudza mashandiro ehuremu- uye chishuwo-chinodzora mahormone leptin uye ghrelin (,).

Mazuva epasi-carb anonzi anoshandura muviri kuenda kune yakawanda-ine simba-based simba system, iyo inogona kuvandudza metabolic kuchinjika uye kugona kwemuviri kupisa mafuta sehuni munguva refu (, 13).

Chimwe chikamu chikuru checarbccling kuchenesa insulin ().

Mazuva epasi-carb uye kunongedza kwema carbs akakomberedza Workout kunogona kusimudzira insulin senzwi, chiratidzo chakakosha chehutano ().

Mukufunga, maitiro aya anowedzera zvakanakira makabhohaidhiretsi anopa.

Kunyangwe iwo masisitimu ari kumashure kwecarbccling achitsigira mashandisiro awo, inofanirwa kududzirwa nehungwaru nekuda kwekushayikwa kwekutsvaga kwakanangana nemaitiro acho.

Iyo yakarongedzwa mashandiro e carb kuchovha ndeyekuwedzera iwo mabhenefiti emakabohydrate uye kudzidzisa muviri kupisa mafuta sehuni. Kunyangwe izvi zvine musoro mune dzidziso, kutsvagisa kwakanyanya kunodiwa.

Ko Carb Kuchovha Inogona Kukubatsira Iwe Kuderedza Kurema?

Maitiro ari kumashure kwecarb kuchovha anoratidza kuti zvinogona kubatsira pakurasikirwa nehuremu.

Mukufungidzira, kuchovha bhora kunogona kukubatsira kuti urambe uchiita mashandiro epanyama uchipa zvimwe zvakanakira sekudya kwakaderera-carb.

Sezvo nekudya chero kupi zvako, iyo huru mashandiro ekudzikisa huremu kushomeka kwekoriori, sekudya zvishoma pane muviri wako kutsva kwenguva yakareba yenguva ().

Kana chikafu chemabhasikoro chichiiswa pamwe chete nekushomeka kwekoriori, ipapo ungangoderera uremu.

Nekudaro, hunhu hwayo hwakaomarara hunogona kukonzeresa nyaya dzekuomerera uye nyonganiso kune vanotanga.

Mukupesana, vanhu vazhinji vanogona kunakidzwa nekuchinjika kwec carb kuchovha. Izvi zvinogona kuvandudza kutevedzera uye kubudirira kwenguva refu kune vamwe vanhu.

Carb kuchovha kunogona kukubatsira iwe kurasikirwa uremu chero bedzi iwe uchiramba uine huremu hwekoriori. Kudya mapuroteni mazhinji kunogona kubatsira zvakare.

Carb Kuchovha kweMhasuru Kukura uye Nhabvu Performance

Vanhu vazhinji vanodavira kuti kuchovha bhora kunogona kubatsira mukuwana mhasuru uye kuita kwemuviri.

Iyo yenguva dzose yakakwira-carb nguva uye yakanangwa carb yekudya inogona kubatsira kuvandudza mashandiro ().

Carbs akakomberedza Workout anogona zvakare kubatsira kupora, kuendesa kwehutano uye glycogen kudzoreredza (,).

Izvi zvinogona zvakare kukurudzira mhasuru kukura. Nekudaro, kumwe kutsvagurudza kunoratidza kuti carbs haidiwe kuvaka mhasuru kana kudya kweproteinini kwakwana ().

Kunyange nzira idzi dzichiita mushanduro mune zvirevo, kutsvagisa kwakananga kuenzanisa carb kuchovha kune zvimwe zvekudya kunodiwa kuti upe humbowo-hwakavakirwa mhinduro.

Iyo michina kuseri kwecarb kuchovha inoratidza kuti inogona kukubatsira iwe kugadzirisa mashandiro. Nekudaro, kumwe kutsvagurudza kunodiwa.

Ko Kabhasikoro Kunoita Chero Kune Zvimwe Zvakanakira?

Sezvatotaurwa, carb kuchovha ine mukana wekupa mamwe mabhenefiti ayo mamwe madhayeti asingakwanise.

Nekuve nenguva dzekudzika uye dzakakwira-carb, iwe unogona kuwana yakawanda yemabhenefiti anopiwa nezvose zviri zviviri kudya, pasina zvimwe zvezvakaipa.

Zvakanakira nguva dzakaderera-carb dzinogona kusanganisira zviri nani insulin senzwi, kuwedzerwa kupisa kwemafuta, cholesterol yakagadziriswa uye hutano hwehutachiona hwakawedzera (, 13,,,).

High-carb Refeeds inogona zvakare kuve nemhedzisiro pamahormone panguva yekudya, kusanganisira mahormone etachiona, testosterone uye leptin (,).

Izvi zvinhu zvinogona kutora basa rakakosha mukubudirira kwenguva refu kwekudya, nekuti mahormone anoita basa rakakosha mune nzara, metabolism uye kuita kwekuita ().

Yakaderera-carb nguva inogona kupa akati wandei ehutano mabhenefiti, uye yakakwira-carb Refeeds inogona kuve nemhedzisiro mhedzisiro pane ako mahormone.

Maitiro ekuita Carb Kuchovha

Kune misiyano mizhinji kucarb kuchovha, kusanganisira shanduko dzezuva nezuva kana nguva refu yeakakwira uye akaderera-macarb kutenderera.

Heano muyenzaniso svondo paunodzora yako carb inodya zuva nezuva:

Kunyangwe zvakanyanya kupfuura chikafu chenguva dzose, kuchovha bhasikoro kunogona kutora yakawanda yakanaka yekugadzirisa uye kugadzirisa munzira.

Edzai nehuwandu hweakakwira-macarb mazuva pavhiki, pamwe neiyo huwandu hwe carbs pazuva. Tsvaga maitiro akanakisa ehupenyu hwako, kurovedza muviri maitiro uye zvinangwa.

Kana iwe uchida yakaderera-carb chikafu, iwe unogona kuwedzera carb kuchovha dzimwe nguva muchimiro cheyakagadziriswa. Heano mamwe emuenzaniso akadzika-carb zvirongwa pamwe neapo neapo epamusoro-carb mabhureki:

Sezvinoratidzwa netafura, unogona kudzoreredza vhiki dzinoverengeka kana kuita nguva yakareba, senge yechina vhiki yakaderera-carb chikamu, iine vhiki imwe yakadzoreredzwa.

Iwe zvakare uchaona huwandu hwe carbs pazuva hunogona kusiyana zvakanyanya - izvi zvinoenderana nezviyero zvezviitiko, mhasuru uremu uye macarhydrate shiviriro.

Mutambi anodzidzisa maawa matatu pazuva kana anovaka muviri 250 lb angangoda muganho wepamusoro (kana kutopfuura), nepo munhuwo zvake angangoda kudzora pa150-200g.

Chekupedzisira, iyi mienzaniso izano chete. Iko hakuna kuratidzwa fomula kana chiyero checarb kuchovha uye iwe unofanirwa kuzvifananidza uye kuyedza nazvo pachako.

Pane zvakawanda zvingasarudzika zvecarb kuchovha, kubva pakushanduka kwezuva nezuva kusvika kumwedzi kunonoka. Edza kuti uone kuti chii chinonyanya kushanda iwe nezvinangwa zvako.

Semuenzaniso Carb Yekutenderera Menyu

Heano matatu ekuenzanisira zvirongwa zvekudya kwemazuva akaderera-, akaenzana- uye akakwirira-carb.

Yakakwira-Carb Zuva

• Kudya kwemangwanani: 3 mazai akabikwa, matatu mashekeri Ezekieri (kana 7 mbeu / zviyo) chingwa, madomasi, howa uye dhishi remupendero remichero yakavhenganiswa (60 g carbs).
• Kwekudya kwemasikati: 6 oz mbatatisi, 6 oz nyama isina mafuta kana hove, miriwo yakasanganiswa (45 g carbs).
• Pre-Workout: 1 kushumira oatmeal, almond mukaka, 1 mukombe ma berries, 1 scoop whey protein (50 g carbs).
• Kudya kwemanheru: 1 kushumira mupunga wezere, 6 oz yakakora huku, yakagadzirirwa tomato muto, 1 kushumira bhinzi yeitsvo, miriwo yakasanganiswa (70 g carbs).

Wakaenzana-Carb Zuva

• Kudya kwemangwanani: Grass-yakadyiwa yakakwira-protein yogati, 1 mukombe yakasanganiswa michero, stevia, 1 spoon mhodzi yemusanganiswa (25 g carbs).
• Kwekudya kwemasikati: 6 oz huku saradhi ne 4 oz akachekwa mbatatisi (25 g carbs).
• Pre-Workout: 1 bhanana ine whey protein shake (30 g carbs).
• Kudya kwemanheru: 1 inoshumira mbatatisi fries, 6 oz yakakora nyama yemombe, yakagadzirirwa nyanya muto, 1 inoshumira bhinzi yeitsvo, miriwo yakasanganiswa (40 g carbs).

Yakadzika-Carb Zuva

• Kudya kwemangwanani: 3 mazai ane matatu zvidimbu bhekoni uye miriwo yakasanganiswa (10 g carbs).
• Kwekudya kwemasikati: 6 oz salmon saladi ne 1 spoon mafuta omuorivhi (10 g carbs).
• Snack: 1 oz yakasanganiswa nzungu ne1 inoshumira turkey zvimedu (10 g carbs).
• Kudya kwemanheru: 6 oz steak, hafu yekotapeya, yakasanganiswa miriwo (16 g carbs).

Yakakurudzirwa Carbohydrate Chikafu Sosi

Mimwe makabhohaidhiretsi anofanirwa kudzivirirwa, kunze kwezviitiko zvakakosha kana zvekurapwa pano neapo.

Mukupesana, kune akawanda ane hutano carb sosi iyo inonaka uye yakazara zvizere zvinobatsira fiber, mavitamini uye mamineral.

Paunenge uchironga yako epamusoro-carb mazuva, usashandise icho sechikonzero cheyese-kunze pop-tart binge. Pane kudaro, tarisa pane aya akasarudzika carb sarudzo.

Yakakurudzirwa "Yakanaka" Carbs:

• Zviyo Zvese: Zviyo zvisina kugadziriswa zvine hutano hwakakwana uye zvakabatana neakawanda mabhenefiti ehutano. Zvinyorwa zvinosanganisira: mupunga wakasviba, oats uye quinoa.
• Muriwo: Muriwo wega wega une vhitamini uye zvicherwa zvakasiyana, idya mavara akasiyana siyana kuti uwane muyero wakanaka.
• Zvibereko zvisina kugadziriswa: Sezvakaita miriwo, michero yega yega yakasarudzika, kunyanya mabriji ane yavo yakanyanya antioxidant zvemukati uye yakaderera glycemic mutoro.
• Mbesa: Sarudzo huru yekunonoka kugaya makabhohaidhiretsi, ayo akazara nefibha nemaminerari. Ingova nechokwadi chekuti unozvigadzirira zvakanaka.
• Tubers: Mbatatisi, mbatatisi, nezvimwe.

Mazuva akakwira-carb haisi chikonzero chekunwa chikafu chisina kudya. Pane kudaro, idya zvakanyanya zvine hutano-chikafu chikafu chikafu che carbs.

Pfupiso

Carb kuchovha bhasikoro inogona kuve chishandiso chinobatsira kune avo vari kuyedza kukwidziridza kudya kwavo, kuita kwemuviri uye hutano.

Maitiro ega ega kumashure kwecarb kuchovha anotsigirwa nekutsvaga. Zvisinei, hapana tsvakurudzo yakananga yakatsvaga kudya kwenguva refu kwecarbccy.

Panzvimbo pekudya kusingaperi kana kwepamusoro-carb, chiyero pakati pezviviri chinogona kubatsira kubva kune zvese zvemuviri uye zvepfungwa maonero.

Kana uchishandisa carb kuchovha pakurasikirwa kwemafuta, ita shuwa kuti yako mapuroteni yaunodya yakakwana uye iwe unochengeta kushomeka kwekoriori.

Gara uchiedza neprotocol uye huwandu hwemakabohydrate kuti uwane yakanakira iwe.