Ekuqaleni kwendlela yezemidlalo, abagijimi bavame ukuhlangana nemiqondo eminingi engaziwa, ngokwesibonelo - iwindi le-carbohydrate ngemuva kokuqeqeshwa. Kuyini, kungani kuvela, kufanele uyesabe, ungayivala kanjani futhi kuzokwenzekani uma ungayinaki? Ukuze uqeqesho lube sezingeni eliphakeme kakhulu, ngokuzinikela okuphelele, kubalulekile ukuthi wazi kahle imigomo.
Namuhla - uhlelo lokufundisa ewindini le-carbohydrate. Ngendlela elula neqondakalayo, sizokutshela ukuthi hlobo luni lwesilwane nokuthi ungaluthambisa kanjani!
Yini iwindi le-carbohydrate?
Ngamazwi alula, lesi yisikhathi sesikhathi ngemuva kokuqeqeshwa lapho umzimba udinga kakhulu umthombo wamandla angeziwe. Uthola okugcina kuma-carbohydrate, yingakho le nkathi ibizwa ngewindi le-carbohydrate. Ngalesi sikhathi sokuphumula esinemibandela, ukwenziwa kwezakhi zomzimba nokwakheka komzimba kusebenza ngemodi ethuthukisiwe, ngakho-ke, ukudla okudliwayo kusetshenziswa ngokuphelele ekululameni nasekukhuleni kwemisipha.
Ukudla okunomsoco okuhlelwe kahle kudlala ingxenye yengonyama yokuphumelela ekwehliseni isisindo noma ekwakheni imisipha. Futhi ukudla ikhalori nsuku zonke akulona ngisho kwasekuqaleni lapha. Uhlelo olufanele lubaluleke kakhulu - ukuqonda ukuthi yini ongayidla futhi okufanele uyidle ngaphambi kokuqeqeshwa, nokuthi yini emva kwayo.
Eminye imithombo ibhekisa ewindini le-post-workout le-carbohydrate lokwehlisa isisindo njengewindi le-anabolic.
I-Anabolism inqubo yokululama ekucindezelekeni. Uma ucabanga ngakho, ngokombono wale ncazelo, imiqondo ye "anabolic" ne "carbohydrate" ingabhekwa njengefana ncamashi.
Yiziphi izinqubo ezenzeka nomzimba ekupheleni koqeqesho?
Iwindi le-carbohydrate ngemuva kokuzivocavoca kwesisindo kufanele livaliwe. Ungesabi ukuthi uzowela phansi wonke umsebenzi osetshenziswe ehholo. Manje sizochaza konke:
- Uziqeqeshe kanzima, usebenzise amandla amaningi. Umzimba uphelile;
- Ukuze ubuyisele imicu yemisipha, umzimba udinga izakhamzimba namandla;
- Uma amabutho engagcwaliswanga, umzimba ungena esigabeni sokusebenza ngokweqile, bese kwenziwa izindlela zokuzivikela, ezifana nemodi yokonga amandla ku-smartphone. Ngokuqinisekile zonke izinqubo zihamba kancane, kufaka phakathi imetabolism, ngakho-ke ukushiswa kwamafutha. Ngenxa yalokhu, isisindo asipheli, ngaphandle kokuqeqeshwa ngamandla nokuzila okulandelayo. Wonke umsebenzi wehla ngomsele.
Vele, kufanele ube nentshisekelo yokuthi iwindi le-carbohydrate lihlala isikhathi esingakanani ngemuva kokuzivocavoca. Isikhathi esivamile yimizuzu engama-35-45. Ngalesi sikhathi, onke ama-carbohydrate, womabili alula futhi ayinkimbinkimbi, amuncwa u-100%, okusho ukuthi awangeni emafutheni angaphansi. Isimo siyefana namaprotheni - lonke ivolumu lichithwa ekululameni nasekukhuleni kwemisipha.
Ngakho-ke, siphetha ngokuthi: iwindi le-protein-carbohydrate ngemuva kokuqeqeshelwa ukwehlisa isisindo noma ukuzuza okukhulu kufanele livaliwe.
Kuzokwenzekani uma ungayivali?
Okokuqala, ake sichaze ukuthi kusho ukuthini “ukuvala iwindi le-carbohydrate” ngemuva kokuzivocavoca. Lokhu kusho ukuthi udinga ukuthatha umthombo wama-carbohydrate - ukudla, inzuzo, ukuzamazama kwamaprotheni, imigoqo ye-carbohydrate.
Ake sithi unquma ukungadli. Kuzokwenzekani sibonga isiteleka esinjalo sokulamba?
- Imicu yemisipha ebhujisiwe ngeke ibuyiselwe, okusho ukuthi imisipha ngeke inyuke ngevolumu;
- Ngemuva kokulayishwa kwamandla, kuzokhishwa ama-hormone okucindezela, azoqala ukubhubhisa imisipha. Okwamanje, yi-insulin kuphela engasiza, kepha ngaphandle kwama-carbohydrate, akhulisa amazinga kashukela, ngeke ikhiqizwe. Kuvela ukuthi uma unganxephezeli iwindi le-carbohydrate ngemuva kokuqeqeshelwa ukuzuza isisindo, lokhu kusethwe kalula ngeke kwenzeke.
- Izinqubo ze-Metabolic zizokwehla, futhi amanoni ngeke aphule. Ngenxa yalokho, kuzokwenzeka ukuthi owesifazane ongavalanga iwindi le-carbohydrate, ngemuva kokuqeqeshwa kokunciphisa umzimba, uchithe amandla akhe.
Uyacelwa ukuthi uqaphele ukuthi uma wehlisa isisindo, inani lama-carbohydrate adliwe kufanele abe mancane - njengoba nje kudingeka ukuze kuqedwe ukuntuleka okuvelile. Kulokhu, sincoma ukuthi sigxile ekudleni okunothe ngamaprotheni.
Ungakuvala kanjani ukushoda kwamaprotheni-carbohydrate?
Ake siqhubeke nemithetho yokuvala iwindi le-protein-carbohydrate ngemuva kokuqeqeshwa.
Ama-carbohydrate ahlukaniswa abe ama-carbohydrate alula futhi ayinkimbinkimbi.
- Owokuqala wabangela i-spike ebukhali ku-glucose, ngakho-ke ukukhiqizwa kwe-insulin, kwehlisa ngokushesha izinga layo. Ama-carbohydrate anjalo amunca ngokushesha okukhulu, okubalulekile ukuzuza isisindo.
- Lezi zokugcina zithathwa isikhathi eside kakhulu, zisuthisa indlala isikhathi eside, kuyilapho zidliwe esikhaleni sethu, zingalimazi lesi sibalo.
Ama-carbohydrate alula: izinkwa, amarowu, amakhekhe, iziphuzo ezinoshukela, izithelo, amajusi amasha. I-Complex - okusanhlamvu, i-pasta evela kukolweni we-durum, imifino ngaphandle kwesitashi
Ngabe ucabanga ukuthi yini enye ongayivala iwindi le-post-workout ye-carbohydrate? Amaphrotheni, kunjalo. Ziwusizo kokulahleka kwesisindo nokuzuza kwesisindo. Amaphrotheni yisona sakhi esiyinhloko semisipha, futhi ukweqisa kwawo akungeni ezitolo ezinamafutha.
Ungavala iwindi lamaprotheni ngemuva kokuqeqeshelwa ukunciphisa umzimba ngenyama ebilisiwe ebilisiwe - inkukhu, i-turkey, i-veal, inhlanzi, kanye nemikhiqizo yobisi: i-kefir, iyogathi yemvelo, ushizi we-cottage, ushizi omhlophe. Futhi, ungahlala udla iqanda.
Akuwona wonke umsubathi ofuna ukufaka iziqukathi zokudla ejimini. Okuhlangenwe nakho okungathandeki nakakhulu ukudla ekamelweni lezinto ezinuka kabi. Le nkinga ixazululwe abakhiqizi bezemidlalo okunomsoco. Ukuhlanganiswa kwezithako ezahlukahlukene kukuvumela ukuthi uvale iwindi le-carbohydrate ngemuva kokugijima, amandla, ukuqina kwanoma yiluphi olunye uhlobo lomsebenzi womzimba, ngaphandle kokukhathazeka ngokwakhiwa komkhiqizo.
Ekunyakaziseni noma ekuzuzeni okwenziwe ngomumo okwenziwe ngomumo, yonke into ilinganiswe kahle. Iqukethe ukuminyana okufanele kwama-carbohydrate namaprotheni, ngakho-ke igremu ngalinye lomkhiqizo okhethekile lizozuza umgomo wakho.
Emkhakheni wezemidlalo, kunempikiswano engapheli yokuthi ngabe iwindi lamaprotheni noma le-carbohydrate livuleka ngempela yini ngemuva kokuqeqeshwa kokukhula kwemisipha noma lokwehlisa isisindo. Ngokombono womzimba, inqubo ayifakazelwa ngokuphelele. Noma kunjalo, izivivinyo eziningi zibonisa ukuthi lolu hlelo lusebenza ngempela. Okungenani, imiphumela ngemuva kwesiteleka sendlala imbi kakhulu kunokudla okulingene. Kungakho sincoma ukuthi uzijwayeze ngalokho okuvunyelwe ukuvala iwindi lamaprotheni ngemuva kokuqeqeshwa, futhi uqiniseke ukuthi usebenzisa le algorithm. Umphumela ngeke ube yisikhathi eside ngokuza!
