Ulawulo oluphambili lwe-protein-carbohydrate yokutya kukunye okuchanekileyo kwanokuqhubekayo kwee-carbohydrates ezifakiwe kwisondlo sakho. Ukubaluleka kubalulekile ukwahlula yonke inkqubo yokutya kwizicwangciso (imijikelezo), ngasinye salezi zijikelezo kubandakanya ukubonelelwa kweprotheni, i-carbohydrate ephantsi, iimveliso eziphezulu ze-carb kunye nomjikelezo wesithathu, ezi ziintsuku eziphakathi kwe-carbohydrate.
Oluthe xaxa malunga nemijikelezo
- Ngeentsuku zokutya okunomthamo ophantsi, kufuneka usebenzise njengama-carbohydrates ambalwa ngangokunokwenzeka ukusuka kwi-0 ukuya ku-1.5 g / kg, kodwa iiprotheyini zingadliwa kwiimali ezi-3 ukuya kwi-4 g / kg.
- Iintsuku ze-Vasocoaglycerid zigcwele i-carbohydrate ukusuka kwi-5 ukuya kwi-6 g / kg, kodwa inani leprotheni kufuneka lihliswe ukusuka ku-1 ukuya ku-1.5 g / kg.
- Ngeentsuku zokusetyenziswa kwemilinganiselo, ukulinganisela ukutya okunomsoco kwaye uthathe amaprotheni kunye ne-carbohydrate ngokulinganayo, i-carbohydrates ukusuka kwi-2 ukuya ku-2.5 g / kg kunye neeprotheni ezivela kwi-2 ukuya ku-3 g / kg.
Isicwangciso esilula sinomdla kakhulu kumzimba, iintsuku zokusetyenziswa kwekhabhoni ephantsi, umzimba uphela ngokupheleleyo uglycogen. Itholakala kwiimisipha kunye nesibindi, umsebenzi wayo oyintloko kukunikezelwa kwamandla kwimisebenzi yomzimba yemihla ngemihla. Ngoko ke, ngaloo mihla kuyacetyiswa ukuba usebenzise amanye amafutha angazalwanga, umzekelo, ioli ye-nut. Yiloo nto, xa amandla akho agciniwe ephelile, umzimba uqala ukutya ngokunyanisekileyo ukugcina amafutha. Kodwa umzimba unendlela yokuphila ngobuqili kunye nobuqili, kumatshini iyisitokisi esivumelwaneni sokungena kwemvula, inviolable, engenakuyithatha njengolu kwaye idliwe ngokupheleleyo. Ngako oko, umzimba uya kugcina amafutha, kwaye amandla aqala ukudweba kwenye imvelaphi efumanekayo - izicubu zomzimba.
Usuku lwe-high-carbon lusetyenziswe ukukhusela isisu. Xa, ngexesha lokuphelelwa ngamandla, unika umzimba ubuninzi beemveliso zomoya, ngaloo ndlela uqhubeka ushisa amafutha, ngelixa unciphise ukungena kweeprotheni. Emva koxinzelelo olunjalo, inyama iya kugqitywa kwi-regime, oku kulungile, ngenxa yokuba kwidideko enjalo uya kudla ngokuthe ngqo amafutha, kwaye i-glycogen iya kuqokelela kwiimisipha kunye nesibindi.
Kodwa olunye usuku alwanele ukuqokelela i-glycogen, ngoko ke kukho enye inokulinganisela, ilinganisiweyo. Ngaloo mini i-carbohydrate iyadla ngaphantsi, kunye neprotheni ngokuchaseneyo - ngaphezulu, kwaye i-carbons efunyenweyo ibuyiselwe.
Loop Phinda
Uyabona ukuhla okubukhali ekutheni, iintsuku ezimbalwa zihamba malunga neekhilogram ezili-1, kodwa azinamancobile kwaye azange zibe sisisindo somzimba, kumaxesha amaninzi, i-fluid eyongezelelweyo evela emzimbeni. Uya kuqiniseka ngolu hlobo kwiintsuku ezimbalwa, xa kuvela, ngaphezu koko, neempindezelo. Oku kwenzeka ngenxa yokuba igram yearbohydrates ingabamba ukuya kuma-4 amagremu wamanzi, ngoko ubunzima buya kwanda ngokukhawuleza. Ekupheleni kwalo mjikelo, zonke izinto ziya kuhlaselwa, kwimeko yethu, ubunzima abubalulekanga njengombhalo. Ukuze ugcine olu tshintsho, kufuneka wenze imilinganiselo yomzimba ekuqaleni kokutya ukuze ukhangela iziphumo emva kokutya.
Iimeko ezintle zolu hlobo
I-metabolism ngenxa yeenguqu ezibukhali kwaye zihlala zibetha ngokukhawuleza, ziqala ukutya amafutha angaphezulu, ngelixa umzimba wakho ungaqhelekanga kukutya okuthe ngqo kunye neekhalori eziqhubekayo. Ukuba ulungelelaniso olunjalo, awuyikukhupha amandla akho, kwaye uhlala ekhompyutheni evamile, unokusebenza ngokukhuselekileyo, nangokwenyama. Ngaphezu koko, imithwalo yoqeqesho iyanconywa ngexesha lokutya, ngokukodwa kwixesha lekhabhoni eliphezulu, kodwa oku akuyimfuneko, jonga impilo yakho kwaye uthembele kwiimvakalelo zomzimba. Kukho uluvo lokuba uqeqesho luyenziwa kangangoko kusasa kwosuku lwesine olulinganisiweyo lomjikelezo, kwakhona, thabatha phantsi kwakho.
Ukuzaliswa rhoqo kwekhabhoni akuyi kuvumela umzimba wakho ukuba udle ngokungenasiphelo ngamathambo enyamazana, ngaphandle koko inkqubo yokuxilongwa kweemetabolism iya kumisa xa umntu engadli kwaye engabi nciphisa umzimba.
Enye kunye kunye-ukuziphatha kakuhle kunye nokuziphatha okuphezulu, le meko iqhubekayo kulabo abasesidlo se-protein-carbonaceous, umzimba awudangali ngenxa yokungabikho kokutya. Kunzima kakhulu imihla ukuba ibe yintathu, kwaye yesine yimihla yokuphumla kwaye unako ukunika inyama into yokutya okuqhelekileyo. Ekugqibeleni, kufuneka uqonde ukuba ukutya akusiyo isisu, kwaye ingqondo, evukela ngenxa yokuvalwa kwesigxina.
Inzuzo ebalulekileyo yolu kutya kukuba iphumelela ngokwenene kubo bonke abantu kwaye ayithwali izinto ezimbi.
Iingcebiso zokutya
Umjikelezo weentsuku ezine, oku akusiyo itemplate kwaye ayikho inkcazo, inokutshintshwa njengoko uthanda, gcina umyalelo. Ungasebenzisa ezinye iindlela:
- ukususela ngeveki, iintsuku ezingama-5 zidle ngaphandle kwe-carbohydrates, kwaye iintsuku ezimbini zizalisa umzimba kunye ne-carbohydrates;
- iintsuku ezintathu iintsuku, i-1 day high carbohydrate, kunye nomyinge weentsuku ezi-1;
- iintsuku ezimbini ze-carbohydrate kunye neprotheyini yosuku olunye;
- iintsuku ezithandathu, ii-protein eziyi-2, i-high-carbohydrate, i-2-carbohydrate;
- Ungadla iprotheni imihla ngemihla, kodwa kufuneka ukwandise kwaye unciphise i-carbohydrates.