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I-5K 1 12.04.2018 (igcine ukubuyekezwa: 27.07.2019)
Uma ucabanga ngezinkinga zendlela edidiyelwe yokondleka, umuntu akanakushaya indiva iphuzu elibaluleke kakhulu, okungukuthi, ukuvala amawindi wamandla ngemuva kokuqeqeshwa. Kungenzeka yini ukuthi udle ama-carbohydrate ngemuva kokuqeqeshwa, uma kunjalo - yikuphi, uma kungenjalo - kungani? Izimpendulo zale mibuzo uzozithola esihlokweni sethu.
Ukuqonda Ukuvala iWindows
Ngesikhathi sokuqeqeshwa, umzimba ubhekene nengcindezi enkulu. Ikakhulu, ngesikhathi sokuzivocavoca okukhulu, ilahlekelwa ushukela egazini, i-glycogen esesibindi nezicubu zomzimba. Ngenxa yalokho, kuqala isimo sendlala, lapho umzimba uzokwandisa izinsiza zawo - ushise izicubu zomzimba nezicubu ze-adipose. Kodwa-ke, lezi zinqubo azenzeki ngokushesha ngemuva kokuqeqeshwa, kepha ngesikhathi sokuhlelwa kabusha kwezinhlelo. Cishe - ngemizuzu engama-20-30 (umthombo - iWikipedia).
Uma ngalesi sikhathi umzimba unikezwa inani elanele lezakhamzimba (izakhamzimba), khona-ke esikhundleni sezinqubo zokwenza kahle, izoshintshela kumodi yezinqubo zokuzivumelanisa: ukwakha izakhiwo ezintsha zemisipha namandla ukumelana nengcindezi.
Kungakho abagijimi bevala amawindi abo amaprotheni kanye ne-carbohydrate ngemuva kokuqeqeshwa. Kungcono ukumboza ngabazuzi, ngoba zine-index ephezulu ye-glycemic futhi cishe azibambiqhaza ezinkambisweni zokugaya, okusho ukuthi zibuyisa masinyane izinsiza esezinciphile futhi zivimbele izinqubo zokubuyisa.
Kuyinkimbinkimbi noma kulula?
Umbuzo wendabuko wabasubathi abafisa ukuthi: Yimaphi ama-carbohydrate angadliwa ngemuva kokuqeqeshwa kwamandla - anzima noma alula? Kunemibono eminingi ephikisayo ngalolu daba. Cabanga ngalokho asuselwa kukho:
- Uma uvala iwindi le-carbohydrate ngoshukela, ungamisa i-catabolism cishe ngaso leso sikhathi. Kodwa-ke, ngenxa yenkomba ephezulu ye-glycemic, isibindi asikwazi ukuguqula wonke ama-carbohydrate angenayo abe yi-glycogen. Ngakho-ke, abanye babo bazobamba iqhaza ekwakhiweni kwama-lipids. Njengomphumela - isisindo esiningi, kepha futhi nokwanda okuncane kwephesenti lamafutha omzimba.
- Ngokusebenzisa ama-carbohydrate ahamba kancane, uzokwehlisa izinga lokuzuza kwemisipha ngoba Izinqubo zokubuyisa izinto ngeke zimiswe ngokushesha, okusho ukuthi inani elithile lemisipha lizoshisa lapho kusetshenziswelwa izinsiza zomzimba. Ngokuphindaphindiwe, uzothola isisindo semisipha esingcono ngamaphesenti aphansi amafutha omzimba.
- Ungavali iwindi le-carbohydrate. Kulokhu, ubeka engcupheni yokudala imisipha ye-hyperplasia, kepha intengo abagijimi okufanele bayikhokhele ukwelashwa okungajwayelekile komzimba ngokuvamile ilinganiswa yimpilo.
- Vala iwindi lamaprotheni kuphela. Le yindlela engafanele. Uma umzimba uphelelwa amandla, umane usebenzisa amaprotheni njengomthombo wamandla. Kufana nokubasa umlilo ngezikweletu zedola (umthombo - I-PubMed).
Yini?
Ukuvala amawindi e-carbohydrate nama-protein kungumsebenzi oyinhloko womdlali. Cabanga ngendlela engcono kakhulu yokuvala ukushoda kwamandla ngemuva kokuzivocavoca umzimba:
| Umkhiqizo | Isakhamzimba esikhulu | Okwani | Nini |
| Ukutholwa kweMaltodextrin | I-Slow Carbs + Amaprotheni Asheshayo | Yize kubhekwa njengeshibhile, ama-maltodextrin athola isisindo alungele ukuvala iwindi le-carbohydrate ngenxa yenkomba yawo ephezulu kakhulu ye-glycemic. Bacishe babuyisele ngokuphelele izitolo ze-glycogen futhi basize ukumisa izinqubo zokubuyisa. | Ekuzuzeni okukhulu kwesisindo. |
| Isitaki esizuza | I-Slow Carbs + Amaprotheni Ayinkimbinkimbi | Ama-carbohydrate amancane ngokubambisana neprotheyini eyinkimbinkimbi hhayi nje kuphela ukuvala i-carbohydrate namawindi wamaprotheni, kodwa futhi kunciphisa inqubo yokwandisa isisindo samafutha ngenxa yama-calories amaningi. Isitholi esinjalo sizokuvumela ukuthi uhlale isikhathi esigcwele, futhi ubukhulu bube sezingeni eliphakeme futhi bome. | Ngenzuzo eyomile eyomile. |
| I-BCAA | Hlukanisa ama-amino acid | I-BCAA iyi-anti-catabolic engathi sína, esetshenziswa uma kwenzeka womile kakhulu, futhi udinga ukumisa izinqubo zokubuyisa, ngenkathi unganciphisi ukushiswa kwamafutha ngemuva. | Ukomisa. |
| Whey Amaphrotheni | Amaprotheni asheshayo | Amaprotheni atholakala kuma-weighters amaningi futhi asiza ekunqandeni izinqubo zokuhlehla, okuguqula ibhalansi ye-anabolic ekwakheni isisindo semisipha. | Njalo. |
| Amavithamini | – | Kusetshenziselwe ukugcina ibhalansi yamaminerali akhishwe ngesikhathi sokuqeqeshwa. | Njalo. |
| Ama-Adaptogens | – | Ama-Adaptogens asetshenziselwa ukusheshisa ukutakula, asetshenziswa kukho konke ngobuningi nangokomile, kepha awathathwa njengabalulekile. | Ongakukhetha. |
Amaprotheni njengenye indlela
Sivele sishilo ukuthi akunconywa ukuvala iwindi le-carbohydrate ngamaprotheni, ngoba umzimba uzoshisa amaprotheni ukuze uthole amandla. Noma kunjalo, le ndlela izosebenza esimweni sokomisa okukhulu kakhulu. (umthombo - I-PubMed).
Lapho wenza lokhu, qiniseka ukuthi ubheka izinto eziningana:
- Lapho ushisa amaprotheni, umzimba usebenzisa amandla amaningi (wokugaya okunemibandela nokwephuka).
- Izoshisa inani elidingekayo lamandla ukumisa i-catabolism, kuyilapho okusele kwamaprotheni kusazosetshenziselwa umsebenzi obhekiswe kuwo (ukwakhiwa kwamaketanga e-amino acid nokubuyiswa kwezicubu zomzimba okusheshayo).
Iziphetho
Ngaphandle kwezinhloso zakho ejimini, gcina amaphuzu alandelayo engqondweni:
- Uma ungavali iwindi le-carbohydrate, umzimba uqala ukwengeza izinsiza zawo, okungaholela ekubhujisweni kwemisipha kuphela, kepha nakwizicubu zobuchopho.
- Iwindi le-carbohydrate livaliwe kungakapheli isigamu sehora lokuqala ngemuva kokuqeqeshwa.
- Uma ungenayo i-gainer enhle esitokweni, iwindi le-carbohydrate livaliwe nge-whey protein, eyehliselwa kalula kalula iye kumazinga e-glucose.
Futhi okubaluleke kakhulu, ungakhohlwa ngemithetho eyisisekelo yenqubekela phambili kunoma yimuphi umdlalo:
- Ukudla okunomsoco: asikubali ngezinsuku zokuqeqeshwa kuphela, kodwa nangezinsuku zokuphumula.
- Uhlelo lokuqeqesha olunengqondo umqeqeshi noma idayari yokuqeqesha engakusiza ukuthi ulwakhe.
Ukuphumula, ukulala nokuntuleka kwengcindezi isikhathi esisele yikho okuzosiza nakanjani ukuhlanganisa imiphumela etholakele!
