Yakanakisa Glycemic Index Yekudzidzisa

Zvemukati

• Pre-Workout kudya
• Kudya panguva yekudzidzira
• Post-Workout kudya

Kazhinji, zvinokurudzirwa kushandisa yakaderera glycemic index yekudya usati wadzidzira kana bvunzo, inoteverwa nekudyiwa kweiyo yakakwira glycemic index makabhohaidhiretsi panguva yebvunzo refu uye, kuti uwanezve, iwe unofanirwa kudya chikafu chepakati kusvika chakakwirira cheglycemic index mune post- Workout kuwedzera uye kuvandudza mhasuru kupora.

Ona mune tafura yeiyo glycemic index yezvikafu kusarudza zvikafu zvine kodzero Glycemic Index mune yekutanga uye yepashure-yekudzidzira kuti uwedzere mashandiro eirovedzo, ku:

• Ipa simba rakawanda panguva yemakwikwi;
• Kumhanyisa mhasuru kupora mushure mekudzidziswa kana kuyedzwa;
• Gadzirira muviri kuti uvandudze mashandiro mune inotevera Workout.

Uye zvakare, iyo glycemic mutoro, ndiko kuti, huwandu hwechikafu chakasarudzwa, chinofanira kuve chakakura kukura kwesimba rekurovedza muviri uye simba rekushandisa, kuitira kuti pasave nekuparara kwemhasuru, sezvazvinoitika kune vanoshambira kana vamhanyi vane kushandiswa kwesimba kwakanyanya. Mukushanda kwakareruka, vhoriyamu inofanira kudzikiswa, kuti irege kuisa uremu, nekuda kwemamwe macalorie.

Muvhidhiyo inotevera, nyanzvi yezvokudya Tatiana Zanin anotsanangura chaizvo kuti ndeipi yakanakisa glycemic index yekudzidzira:

Kugonesa basa rekufunga nezvekudya kwakanaka, heano mamwe mazano ezvekudya, zvinoenderana nekumhanya uko shuga inosvika muropa uye inopa simba, kugadzirisa chikamu chimwe nechimwe chekuita muviri uye kuwedzera kugona kwekudzidzira, kumhanya, kwekudzivisa kana tsandanyama hypertrophy.

Pre-Workout kudya

Usati wadzidziswa kana kukwikwidza iwe unofanirwa kutora yakaderera glycemic index makabhohaidhiretsi, senge zviyo zvizere, chingwa nepasta chakakosha, sezvo izvi zvekudya zvichizopa simba zvishoma nezvishoma, richichengeta ropa rako glucose rakagadzikana, uchifarira kupisa kwemafuta uye nekuchengetedza yako simba reyero mukati mekurovedza muviri kwako.

Kudya uku kunofanirwa kudyiwa anenge 1 kusvika 4 maawa usati wadzidziswa, izvo zvinokurudzirwa zvakare kudzivirira kusvotwa uye kusagadzikana kwemukati nekuda kwekuzeya. Muenzaniso we pre-Workout kudya ndeye kudya 1 sangweji yechingwa chakazara nechizi uye 1 girazi remuto weoranjisi usina shuga.

Kudya panguva yekudzidzira

Munguva yekushanda kwenguva refu uye kwakasimba kana nhangemutange inogara kupfuura awa rimwe, zvakakosha kushandisa yakakwira glycemic index makabhohaidhiretsi kukurumidza kupa simba kumhasuru, kuwedzera kuita uye kutsungirira kupedza bvunzo. Iri zano rinobatsira kuchengetedza simba remhasuru, iro rinozoshandiswa mumatanho ekupedzisira emujaho.

Panguva ino, unogona kushandisa mahydrohydrate majekiseni kana kunwa zvinwiwa zvine isotonic nezvinhu zvakaita seglucose, shuga, maltodextrin kana dextrose, iyo ine yakakwira glycemic index, inogaya nyore uye inonwiwa uye haikonzere kusagadzikana kwemukati. Heano maitiro ekugadzira yakagadzirirwa Gatorade kutora panguva yekurovedza muviri.

Post-Workout kudya

Kuti umhanyise kupora kwemhasuru, uchangopedza kudzidziswa iwe unofanirwa kudya zvine mwero kusvika kune yakakwira glycemic index chikafu, senge chingwa chena, tapioca uye mupunga, sezvo vachizadza nekukurumidza mhasuru glycogen, inova sosi inokurumidza yesimba inoshandiswa nemhasuru.

Muzhinji, iyo yekumashure-yekurovedza kudya inofanirwa zvakare kunge iine manyuko eproteinini kukurudzira mhasuru kukura, uye haifanirwe kutorwa pasati papfuura maawa maviri kusvika mana mushure mekudzidziswa. Izvo zvakakoshawo kuti urangarire kuti ipfupi iyo nguva pakati pekudzidzisa zvikamu, iyo inokurumidza iyo makabhohaidhireti inodya inofanira kunge iri kuitira kusimudzira mhasuru kupora uye kuwedzera mashandiro. Maona gumi ekuwedzera ekuwana Musuru Misa