Nei Vese Mukombe Wepasi Pose Vatambi Vebhora Vachiparadzira Kunze kwavo Kwemitambo Zvinwiwa?

Zvemukati

• Carb Rinsing Inoshanda Sei?
• Unofanira Kuedza Carb Rinsing?
• Ongororo ye

Kana iwe wanga uchigadzirira muNdebe yeNyika, iwe unogona kunge wakaona vazhinji vevatambi venhabvu epasirese vachisvetuka uye vachisvipira pasi pese pamunda. Chii chinopa?!

Kunyange ichi chingaite sechinhu chizere chemukoma, chiri chechokwadi chiri pamutemo, chesainzi-chakabirirwa mashandiro ekuita anonzi "carb rinsing" iyo inosanganisira kunwa carb solution (senge chinwiwa chemitambo) asi uchichisvipa kunze kwekuchimedza. Kunobuda, kungogeza chinwiwa chakakwira-carb kunogona kunyengedza muviri wako kufunga kuti iwe wakanyatsodya carbs. (Zvakafanana: Chii chinonzi Carb Cycling uye Unofanira Kuchiedza?)

Ichokwadi: Chidzidzo che2009 kubva kuYunivhesiti yeBirmingham chakawana kuti carb-rinsing activated mhasuru sekunge ivo vatambi vanyatsodya carbs; vatambi vaichenesa vaitamba zvakangofanana neavo vanowedzera chikafu kana chinwiwa chemitambo. Kuongorororwa kwegore ra2014 kwedzidzo-kuchenesa kwakawanawo kuti kuchenesa carb kunoratidzika kuve nemhedzisiro pamitambo yekumhanyisa panguva yekuenzanisira- kusvika pakukwirisa kurovedza muviri kweinenge awa kana kupfuura.

Carb Rinsing Inoshanda Sei?

Chidzidzo che2016 chakaburitswa mu Mishonga & Sayenzi muMitambo & Exercise inoenda zvakadzama kuti sei uye nei carb-rinsing ichinyatso shanda: Vatsvaguriri vakaedza varume vanofamba mabhasikoro munzvimbo dzakasiyana siyana (dzakapihwa, dzakatsanya, uye dzakapera), uye vakaona kuti kuchenesa carb kwainyanya kushanda apo zvitoro zvavo zvesimba zvakaderedzwa zvakanyanya. Vatsvakurudzi vanodavira kuti kuchenesa carb kunokanganisa uropi hwako kuti ufunge mafuta akawanda ari kunanga kumhasuru dzako, uye zvoita kuti vashande nesimba kana kuti vatumire masaini kwavari zvinobudirira. (Heano mamwe marongero esainzi-akatsigirwa ekupusha kuburikidza nekuneta kwekuita basa.)

Heano madhiri: Vatsvagiri vakaedza vatyairi vechirume vasere pasi pemamiriro akasiyana ekuyedza: Imwe denderedzwa yekuyedza yakaitwa nevatyairi vari munzvimbo "yakadyiswa" (vaizodya kudya kwemangwanani na6 mangwanani ndokuzotanga kuyedza na8 a.m.). Imwe nhanho yekuyedza yakaitwa nevatyairi vemabhasikoro mu "fasted state" (vaive ne8 pm manheru uye 12-awa yekutsanya pamberi pe8 am kuedza). Kutenderera kwekupedzisira kwekuyedza vakaisa mabhasikoro mu "vakapera simba" mamiriro (vakaita 6pm yekurovedza ine maminetsi makumi mapfumbamwe ekukwirisa-bhasikoro uye nguva nhanhatu dzeminiti imwe yekukwira zvakaoma neminiti yekuzorora, ichiteverwa neiyo- yakaderera-carb chisvusvuro pa8 pm, uyezve ye12-awa kutsanya kusvika kuyedza pa8 am). (Zvakafanana: Zvikafu izvi zvinogona kubatsira kusimudzira kuita kwako kwekurovedza muviri.)

Yezve kuyedza kwekuyedza, vanchovha mabhasikoro mune yega mamiriro (vakapihwa, vanotsanya, uye vapera) vakapedza maminetsi makumi matatu emabhasikoro akaomarara uye 20km kuchovha nguva-kuyedzwa ne periodic-kuchenesa kana kuchenesa ine placebo.

Mhedzisiro yese yaienderana nezvidzidzo zvekare zvakaratidza carb-rinsing yainyanya kushanda kana zvitoro zvemagetsi zvanyanya kuderera. Apo vafambisi vemabhasikoro vakanga vari munzvimbo yakadyiswa, carb-rinsing yakanga isingave nemigumisiro inokosha panguva yekuedza nguva (zvose placebo uye carb-rinse trail nguva dzakapoteredza maminitsi makumi mana nerimwe). Pavakanga vari mumamiriro ekutsanya, yakanga ine bhenefiti shoma (placebo rinse nguva dzakaenzana nemaminitsi makumi mana nematatu, nepo carb-rinse nguva yakaenzana 41 maminetsi). Uye apo vaichovha mabhasikoro paive neakashomeka mamiriro, paive nebhenefiti yakakosha (placebo sukurudza nguva yakaenzana maminetsi makumi mana nemasere, nepo carb-sukurudza nguva yakaenzana maminetsi makumi mana nemana). Chidzidzo chacho chakawanawo, nekutarisa mabhasikoro 'quads neEMG sensor, kuti kushanda kwemhasuru kunoderedzwa pavanenge vari mumamiriro ekupera, asi yakapokana necarb-rinsing.

Unofanira Kuedza Carb Rinsing?

Izvo zvakakosha kuti uzive kuti kunyangwe necarb-rinsing, iyo yenguva-yekuyedza nguva yaive yakaipisisa pane yakashomeka uye yakatsanya nyika kupfuura mune yakadyiwa nyika, zvichiratidza kuti kana iwe uine mukana wekuisa mafuta zvakanaka, iwe unofanirwa. (Zvidzidzo zvakaratidza kuti kudya carbs usati warovedzwa kunonatsiridza kutsungirira nokuti carbs ndiwo mafuta anobvumira uropi hwako, tsandanyama, uye tsinga kuita mabasa azvo. Pasina zvakakwana iwe "unorova madziro" semotokari iri kupera gasi.) Iyi migumisiro yakanaka kubva pakuchenesa carb kunoonekwa chete kana muviri wako wakanyatsopera simba. Mikana ndeyekuti, hausi kuenda mukurovedza muviri usina kudya mumaawa gumi nemaviri. Uye, kana iripo kwauri, zviri nyore (uye zviri nani kwauri!) kunyatsomedza chinwiwa chemitambo kana muviri wako uchichida zvakanyanya.

Zvisinei, kuchenesa carb kunogona kuuya zvakanaka. Zvimwe zvidzidzo zvinoratidza kuti kudyiwa kwecarb panguva yekurovedza muviri kwakanyanya kunogona kukonzera marudzi ese eGI kushushikana, zvichireva kuti kusvetuka uye kupfira mate kunogona kuve imwe nzira yakanaka paunenge uchifambisa chiitiko chakareba (senge marathon, triathlon, refu bhasikoro nhangemutange ... kana Nyika Mutambo wemukombe) asi haugone kudya macarbs kubva muchikafu, chews, kana goos.

Zvikasadaro, zvakakosha kune vatambi (kana vanhu vanodzidziswa sevatambi) kuti vadye carbs pakudya kwese. Yakakwira yakazara carb yekudya inobvumira vatambi kuti vatore carbs mumhasuru dzavo. Iyo "piggy bank" yemacarbs, inonzi glycogen, inogona kubva yawanikwa ipapo ipapo kuti tsandanyama dzako dzishande. Zvitoro zveGlycogen zvakakosha zvakanyanya kune vatambi vanotsungirira, kuti urambe uchienda panguva yezviitiko zvakareba kana iwe usingakwanise kumira nekudya. (Ona: Nei Hutano Carbs Iri Mune Wako Kudya.)

Muvamhanyi vese vanoda nezve 50-60% yemakoriori avo ezuva nezuva kubva ku carbs. Kune mutambi anoda zviuru mazana maviri nemazana mashanu macalorie pazuva izvo zviri pakati pe300 ne400 gramu e carbs. Uye zvechokwadi sarudzo dzakanakisa ndidzo dzakagadzirwa naAmai Zvisikwa - michero, maveji, uye tsanga dzese, ayo ari ma carbs zvakasungwa akasungwa nemavitamini, zvicherwa, uye antioxidants.

Kana iwe usiri mumhanyi unogona kunamatira nekashoma kuderera muzana yemakori kubva kucarbs, taura 45 kusvika 50 muzana uye, hongu, vasiri vatambi vanowanzoda mashoma macalorie akazara (nokuda kwe150-pondo yemunhu basa rehofisi rinopisa anenge zana macalorie. paawa). Saka kune munhu anongoda chiuru nemazana mazana matanhatu macalorie pazuva izvo zvinosvika mazana maviri magiramu e carbs zuva nezuva.

Ongororo ye