Nei Kudya Kwakaderera-Shuga kana Shuga-Yemahara Kudya Kungave Iyo Ipfungwa Yakaipa Chaiyo

Zvemukati

• The Workout Loophole
• Nguva yakakosha
• Asi kwete, Iwe haugone Kuenda Yese Hog
• Ongororo ye

Shuga yave muvengi weveruzhinji nhamba yekutanga-kudya zvakanyanya kupomerwa chirwere chemoyo, chirwere cheshuga, kufutisa, uye maAlzehimers, pakati pezvimwe zvinhu-ndosaka munhu wese waunoziva ari kuita nzungu achiedza kuisiya. Asi kana iwe uri mukadzi anoshingaira, nyaya yacho yakasiyana, uye kubvisa kudya kwako shuga hakusi kungoita chete, zvinogona kukanganisa zvinangwa zvehutano hwako, nyanzvi dzinodaro.

Iwe unogona uye unofanirwa kudya shuga usati watanga, panguva, kana pakarepo mushure mekurovedza muviri nekuti uropi hwako nemhasuru zvinoda kuti zvive huni, kunyanya kana iwe uri kuita zvakanyanya kana kureba. Pasina iyo, iwe haugone kusundira zvakanyanya kana kuenda kwenguva yakareba, anotsanangura Lauren Antonucci, RDN, wezvemitambo wezvekudya uye mupi wezano kuNew York Road Runners. "Kune vakadzi vanoshanda, shuga haisi dhiabhori," anodaro. "Ndechimwe chinhu chaunogona kushandisa mukubatsira kwako kukurumidza uye kusimba." (Heino maitiro ekuwedzera shuga savvy.)

The Workout Loophole

Muviri wako unochengeta carbs, kusanganisira shuga, se glycogen mumhasuru dzako uye chiropa; paunorovedza muviri, inovatyora kuti ikupe simba, anotsanangura Marni Sumbal, R.D.N., muvambi weTrimarni Coaching uye Nutrition. Kana iwe urikushanda kunze kweinopfuura awa, kunyanya pakukwirira kwakanyanya, iwo macarb zvitoro anogona kunyura zvakanyanya kuderera, zvichikuita iwe kuneta uye kushushikana. Ipapo ndipo apo shuga inogayiwa zviri nyore mumitambo-zvinovaka muviri zvigadzirwa senge gels nezvinwiwa zvinogona kukupa rubatsiro. Nyaya iripo: Vakabatsira vatambi venhabvu kuchengetedza kutsungirira, kunyanya mukati mechikamu chechipiri chemutambo, kana kuneta kunotanga, maererano nekuongorora kwezvidzidzo zvakaburitswa mujenari. Nutrients. Kukurudzira iwe kwaunowana kubva pashuga kunogona zvakare kuvandudza hunyanzvi hwako, kuwedzera kunyatso. Asi havazi vatambi chete vanowana mubatsiro: Kumwe kutsvagurudza kunoona kuti kudya shuga usati waita maekisesaizi kunobatsira maitiro ako kunzwa zviri nyore.

Pasina mafuta akakodzera, kurovedza muviri kwako kuchatambura-uyewo hutano hwako, anodaro Sumbal. Kana zvitoro zvako zve carb zvapera, huwandu hwako hwehomoni dzekushushikana kunge cortisol spike. Nekufamba kwenguva, izvo zvinokuita kuti unzwe kumhanya pasi uye zvinogona kunetesa immune system yako. Chinwiwa chemitambo chinogona kubatsira: Vamhanyi vakadya imwe havana kuwana kuwedzera kwecortisol kunoitwa nevaya vanonwa placebo, uye immune yavo yakaramba yakasimba, chidzidzo chakaburitswa mu Journal of Strength uye Conditioning Research inoratidza. Chinonyanya kukosha: Kushandisa shuga kunogona kukuchengetedza kuti usarwara uye kunokubvumira kuti uwanezve kubva pakurovedza muviri nokukurumidza uye zvinobudirira. (BTW ndiwo maitiro anoita muviri wako kune shuga.)

Nguva yakakosha

Icho hunyengeri kuronga yako shuga yekushandisa kune yakatarwa nguva kuti uwane zvakanakira mabhenefiti. Heino hurongwa hwako hwemutambo:

• Usati waekisesaiza. "Kana usati wadya mumaawa mashoma, shuga yako yeropa ichave yakaderera zvishoma uye haugone kurovedza muviri zvakanyanya," anodaro Sumbal. Iva nechimwe chinhu chine mashuga ari nyore kugaya, sebhanana, kana chidimbu chechokoreti yakasviba, kutanga.
• Panguva yekurovedza muviri kwako. Kana iwe uchirovedza kwemaminetsi makumi manomwe kusvika makumi mapfumbamwe kana kupfuura (kana kuenda nesimba chairo, senge mujaho wakareba awa), tarisa 30 kusvika 60 magiramu e carbs paawa yekurovedza muviri. Iyo 20-ounce Gatorade inokupa iwe magiramu makumi matatu nematanhatu; pakiti yeClif Shot simba gel ine 24 gramu. "Izvi zvigadzirwa zvakagadzirwa kuti zvive nechiyero chakakwana cheshuga nemagetsi," Sumbal anodaro.
• Yako inotonhorera: Iwe unoziva iwe unofanirwa kudya mapuroteni kuti uwanezve, asi ma carbs akakosha zvakare. Ivo vanozadza yako glycogen zvitoro uye vanokonzeresa insulin kusimuka, iyo inobatsira kufambisa amino acids, izvo zvivakwa zveprotein, mumasero ako emhasuru. Pair chikafu chine shuga, kunge michero, ine sosi yeprotein, senge mazai kana nzungu, uye idye mukati memaminitsi makumi matatu kusvika makumi matanhatu ekutonhora. Inoshandawo pakupora: kunwa chokoreti mukaka, une mapuroteni neshuga.

Asi kwete, Iwe haugone Kuenda Yese Hog

Pakati pekushanda uye pamazuva ako ekuzorora, deredza shuga dzakawedzerwa uye chikafu chakagadzirwa kuti udye zvinobudirira, anodaro Antonucci. Zvakanaka kuva nechimwe chinhu chinodhakwa apo neapo (mushure mezvose, kuzvirapa ndiyo kwete. michero nemiriwo-uye zvinochengetedza simba rako nemahomoni akasimba uye immune system yako ine hutano. Izvo zvinopera pasina kutaura, asi sarudza chitsva, chikafu chine hutano pese paunogona.

Ongororo ye