Kumbira Kudya Chiremba: Carb-Inotakura

Zvemukati

• Ongororo ye

Mubvunzo: Ndinofanira kudya macarbohydrates akawanda pamberi pehafu kana yakazara marathon?

A: Kuisa kumusoro pa carbs pamberi pechiitiko chekutsungirira izano rakakurumbira rinofungidzirwa kusimudzira mashandiro. Sezvo macarbohydrate-kurodha kwechinguva ichiwedzera huwandu hweshuga iwe hwaunogona kuchengeta mumhasuru dzako, dzidziso ndeyekuti iyo yakawanda simba yakachengetwa, ndipo pauchazokwanisa kushandisa. Zvakafanana, kana iwe uine hombe gasi tangi, iwe unozogona kutyaira uchienda kure, handiti? Nzira mbiri dzakanyanya-yechinyakare kunwisa (mazuva matatu kusvika matanhatu mujaho usati waitwa) uye 24-awa kudyisa-dzakaratidzirwa kuwedzera huwandu hwesimba rinochengetwa mumhasuru dzako. Nebhinya yechinyakare, kutsvagisa kunoratidza kuti unokwanisa zvakapetwa huwandu hwe carbs hwakachengetwa mumhasuru dzako nekumanikidza kudya kwako seizvi:

• Svondo kusvika Chipiri: Idya 50 muzana yemacalories ako kubva kumacarbohydrates

• Chitatu kusvika Chishanu: Shandisa 70 muzana yemakoriyori ako kubva kuma carbohydrate ane maminetsi makumi maviri ekudzikisira kurovedza muviri (usarovedze Chishanu)

• Mugovera: Race Day

Maitiro emaawa makumi maviri nemana anogona kuwedzera zvitoro zvemhasuru glycogen ne90 muzana. (Izvi zvinosanganisira kudya 4.5 magiramu emacarbohydrates paundi yehuremu hwemuviri wako zuva risati rasvika nhangemutange uye kusarudza kune yakakwirira glycemic manyuko ecarbs-chena mupunga, zviyo zvakanatswa, zvinwiwa zvemitambo, uye makeke emupunga.) Ini handizvikurudzire. Kuwedzera kudya kwako kwekabhohaidhiretsi kunogona kukonzera kubhomba uye kusagadzikana kwekugaya, nekuda kwepamusoro-kupfuura-nguva dzose fiber kudya. Kana iwe ukatevera nzira iyi, wedzera yakaderera-faibha uye yakanatswa makabhohaidhiretsi kune yako regimen kudzivirira inowedzera-inopedza fiber. (Inzwa wakasununguka kunakirwa nemucheka muchena, mbatatisi, uye pasita yenguva dzose.) Zvakare, sanganisa carbs yako neprotein uye inodonhedza mafuta (mafuta omuorivhi, mafuta avocado, kana bhotoro) kunonoka kuburitswa kwe carbs kubva mudumbu rako uye kubatsira kudzima ropa shuga spikes.

Icho chinonyanya kukosha: Pazuva renhangemutange, iwe unoda kunzwa zvakanakisisa. Uye kana kurodha makabhohaidhiretsi kukasiya iwe uine usimbe, hapana nzira yaunomhanyisa zvaunogona. Saka usati wabika bhokisi rese repeni, zvibvunze mibvunzo mitatu iyi.

Uri Kuita Zvemitambo Kwemaminetsi makumi mapfumbamwe here kana Zvishoma?

Zvinotora muviri wako kutenderedza maminetsi makumi mapfumbamwe kuti ushandise ruzhinji rwezvitoro zveglycogen (kana iwe uri muchimiro chakakura, ino nguva inogona kuva yakareba, sezvo muviri wako uchizonyanya kushandisa mafuta sehuni). Kushandisa isingasviki maminitsi makumi mapfumbamwe? Carb-kurodha hakuzokuitire zvakanaka-sezvo zvisina basa kana uine tangi rakazara kana hafu regasi rwendo rwekukurumidza kutenderera pakona kuti uite basa.

Iwe Unokwanisa Kuwana Mafuta Paunenge Uchiita Maekisesaizi?

Nekuzivikanwa uye kuwanikwa kwezvinwiwa zvemitambo uye gels, zviri nyore kuzvipisa iwe pachako panguva yemujaho. Izvi zvinoita kuti carbohydrate-kurodha isakoshe. Kana iwe uchikwanisa kunwa mitambo kana gel nguva yega yega maminetsi makumi matanhatu kusvika makumi mapfumbamwe, unogara uchiwedzera mafuta mumhasuru-nekudaro usingaite njodzi yekushandisa simba rakachengetwa.

Uri Kudya Zvakakwana Here?

Tsvagiridzo inoratidza kuti varume nevakadzi havawanzo kukohwa mabhenefiti akafanana kubva ku-carbohydrate-loading. Imwe ongororo yakawana kuti kana vese varume nevakadzi vakawana imwechete yekurodha protocol, varume vakawana 45 muzana yekuwedzera mumhasuru glycogen nepo vakadzi vasina kuwedzera. Iyi misiyano inofungidzirwa kuve nekuda kwekusiyana kwehomoni-kunyanya zvine chekuita nesrogen. Iwe unogona kukwanisa kuzvikunda (uye kukohwa iwo iwo mabhenefiti!), Nekuwedzera yako yakazara macaloriki kudya ne30 kusvika 35 muzana panguva yekukwirisa nguva. Kana iwe parizvino uchidya 1,700 macalorie pazuva, iwe unofanirwa kusvika kune 2,200 macalorie pazuva panguva yekutakura mazuva.

Ongororo ye