Esinye sezihloko ezithakazelisa kakhulu futhi okuxoxwa ngaso emidlalweni yanamuhla ngomphumela wamaswidi emzimbeni womsubathi. Namuhla sizokhuluma ngalokho okuthiwa "ama-carbohydrate asheshayo" nokuthi kungani kunganconyelwa abasubathi. Kungani abagijimi beCrossFit bengazisebenzisi njengesakhi ngesikhathi soqeqesho? Futhi okubaluleke kakhulu, kungani, ngokungafani nabamele eminye imikhakha, abagijimi be-marathon "bazitika" ngama-carbohydrate asheshayo, phakathi kwabo ongahlali uhlangana nabantu abakhuluphele.
Uzothola izimpendulo zale mibuzo neminye ethokozisayo futhi ebalulekile ngokufunda i-athikili yethu.
Ulwazi oluvamile
Uma sibheka isihloko se-carbohydrate metabolism emzimbeni, sivame ukuthinta inkinga yama-carbohydrate alula (asheshayo) futhi anzima (ahamba kancane). Isikhathi sokukutshela kabanzi ngalokhu.
Umehluko omkhulu phakathi kwama-carbohydrate alula futhi ayinkimbinkimbi ukwakheka kwawo nejubane lokumunca kwawo.
Ama-carbohydrate asheshayo yi-polymers elula kunazo zonke ye-sucrose ne-glucose, eyakhiwe nge-molecule eyodwa noma amabili ama-monosaccharides.
Emzimbeni, zihlukaniswe nezinto ezilula ezizothutha amandla egazini lethu.
Umehluko omkhulu phakathi kwe-carbohydrate esheshayo nehamba kancane isilinganiso sokuphendula kwe-insulin. Amakhemikhali eglucose, angena masinyane egazini, ahlala kuleyo ndawo ezicutshini nakumaseli abelwe i-oxygen. Ngakho-ke, lapho kuvela ngokweqile ama-carbohydrate (ushukela) emzimbeni, igazi liyajiya, inani lomoya-mpilo kuwo liyancipha. Emzimbeni, lokhu kuyisibonakaliso sokuthi igazi kudingeka lisikwe futhi lenzelwe indawo ye-oxygen (umthombo - iWikipedia).
Lokhu kwenziwa ngezindlela ezimbili eziyinhloko:
- Impendulo ye-insulin.
- Ukuphendula kwe-Lipid.
Impendulo ye-insulin ibangela ukuthi ushukela wegazi ubophele kuma-molecule we-glycogen. I-insulini uqobo lwayo "iyimbobo yomgodi" yamaseli omzimba wethu. Yenza izimbobo kumaseli, bese igcwalisa okungavelanga okuvela ngama-molecule e-glycogen - i-polysaccharide eyenziwe ngezinsalela ze-glucose exhunyaniswe nochungechunge.
Kodwa-ke, le nqubo kungenzeka kuphela uma isibindi singalayishwa ngokweqile. Endabeni lapho umzimba uthola okweqile kwama-carbohydrate asheshayo, isibindi asihlali sikwazi ukukugaya konke. Kwethulwa indlela yokulondoloza esiza ukucubungula ama-carbohydrate ahamba kancane futhi asheshayo - ukwakheka kwe-lipid. Kulokhu, isibindi sikhipha ama-alkaloid, aqedela ukwakheka kwama-carbohydrate, uwaguqule abe yi-triglycerides.
Izinqubo ezichazwe ngenhla azikhathazi ngokulula kuphela, kodwa futhi nama-carbohydrate ayinkimbinkimbi. Umehluko kuphela ukuthi uhlelo lokugaya ukudla selugaya ama-carbohydrate ahlukene ngamazinga ahlukene.
Uma usebenzisa ama-carbohydrate ahamba kancane, impendulo ye-insulin yenziwa kamuva kakhulu.
Ngenxa yesilinganiso esincane soshukela osegazini, umzimba uwusebenzisa ngqo njengophethiloli, ushiye isikhala somoya-mpilo egazini. Endabeni yama-carbohydrate asheshayo, ukusabela kwe-insulin kwehluleka, futhi cishe konke okweqile kuguqulwa kuphela kube yi-triglycerides.
Ukubaluleka kwama-carbohydrate asheshayo
Ake sixoxe ngodaba olusithokozisa kakhulu: ama-carbohydrate asheshayo - uyini umsubathi. Ngaphandle kokuthi abaningi bayangabaza ngokusetshenziswa koswidi, ama-carbohydrate asheshayo anendawo kwezemidlalo yobuchwepheshe. Kodwa-ke, udinga ukuqonda ngokucacile ukuthi ama-carbohydrate alula ahluke kanjani kunalawo ayinkimbinkimbi, nokuthi uwasebenzisa kanjani kahle kwezemidlalo.
Ama-carbohydrate alula alungele ukugcwalisa iwindi le-glycogen elenzeka ngokushesha ngemuva kokuzivocavoca.
Ngasikhathi sinye, ama-carbs asheshayo asetshenziselwa ukulawula amazinga e-dopamine. Amandla athe xaxa athinta umzimba wethu kungaphansi kweziphuzo ezine-caffeine. Ama-carbohydrate asheshayo asiza ukuthuthukisa imvelaphi yakho engokomzwelo. Akukona nje ukuqondana kwezinto ukuthi abantu abaningi, ngemuva kokushaqeka okukhulu kwezinzwa, badonseleka kunoma yikuphi ukuvuselela i-endorphin ne-dopamine (utshwala, i-nicotine, amaswidi).
Amaswidi amukeleka kakhulu ukubuyisela isizinda esingokomzwelo. Akufanele sikhohlwe ukuthi uma ukwazi ukusebenzisa wonke amandla atholakele ngenkathi kumunwa amaswidi, ngeke uthole lutho olubi kubo (umthombo - i-monograph ka-O. Borisova "Ukudla kwabasubathi: ulwazi lwangaphandle nezincomo ezisebenzayo").
Kungakho abagijimi umdlalo wabo uhlotshaniswa nokukhuthazela kwesikhathi eside kudla izingxube ze-carbohydrate ngqo ngesikhathi sokuqeqeshwa noma ukuncintisana.
Isibonelo esilula kunazo zonke: abasubathi be-marathon kanye nabanqamuli abaningi abangahambisani nokudla okuqinile abaziphiki amaswidi.
Inkomba yeGlycemic
Ukumela ngokunembile umphumela wama-carbohydrate alula emzimbeni womsubathi, kuyadingeka ukuthi uphendukele kumqondo wenkomba yokudla ye-glycemic. Ubulukhuni be-carbohydrate bunqunywa yile nto futhi abuxhomekile kumkhiqizo uqobo kanye nokwakheka kwe-glucose okukuwo.
I-GI ikhombisa ukuthi umzimba uzidiliza masinyane kanjani izinto zomkhiqizo ziye kwi-glucose elula.
Uma sikhuluma ngokuthi yikuphi ukudla okuqukethe ama-carbohydrate asheshayo, khona-ke lokhu kuvame ukuba ngukudla okunoshukela noma okunesitashi.
| Igama lomkhiqizo | Inkomba |
| I-Sherbet | 60 |
| Ushokoledi omnyama (70% cocoa) | 22 |
| Ushokoledi wobisi | 70 |
| UFructose | 20 |
| I-Twix | 62 |
| Ijusi le-Apple, elingenashukela | 40 |
| Ijusi lamagilebhisi, akunashukela | 47 |
| Ijusi lamagilebhisi, akunashukela | 47 |
| Ijusi le-orange, elisanda kukhanywa ngaphandle koshukela | 40 |
| Ijusi le-orange, elenziwe ngomumo | 66 |
| Ujusi kaphayinaphu, awunashukela | 46 |
| I-Sucrose | 69 |
| Ushukela | 70 |
| Ubhiya | 220 |
| S'thandwa | 90 |
| IMars, ama-snickers (imigoqo) | 70 |
| IMarmalade, ujamu noshukela | 70 |
| Amajikijolo angenashukela angenashukela | 40 |
| I-Lactose | 46 |
| Ukhilimu kafulawa kakolweni | 66 |
| Coca Cola, Fanta, Sprite | 70 |
| Ujamu weCactus | 92 |
| Ishukela | 96 |
| UM & Nks | 46 |
Ngaphezu kwalokho, akumele sikhohlwe ukuthi ngisho nama-carbohydrate ayinkimbinkimbi angagaywa ngumzimba wethu ngesilinganiso esisheshayo.
Isibonelo esilula kakhulu kukudla okuhlafunwa kahle. Uma uhlafuna amazambane noma isinkwa isikhathi eside, kungekudala umuntu uzokuzwa ukunambitheka okumnandi. Lokhu kusho ukuthi ama-polysaccharides ayinkimbinkimbi (imikhiqizo enesitashi), ngaphansi kwethonya lamathe nokugaya okuhle, aguqulwa abe ama-saccharides alula kakhulu.
Uhlu Lokudla - Ithebula Elilula Le-Carbohydrate
Sizamile ukuhlanganisa itafula eliphelele kakhulu nohlu lokudla okuqukethe ama-carbohydrate alula (asheshayo) ane-GI ephezulu.
Igama lomkhiqizo | Inkomba yeGlycemic | Okuqukethwe kwe-carbohydrate nge-100 g yomkhiqizo ngamunye |
| Izinsuku | 146 | 72,1 |
| I-Baton (isinkwa esimhlophe) | 136 | 53,4 |
| Utshwala | 115 | kusuka ku-0 kuye ku-53 |
| Ubhiya 3.0% | 115 | 3,5 |
| Isiraphu yommbila | 115 | 76,8 |
| Ikhabe elivuthiwe | 103 | 7,5 |
| Amakhekhe, amakhekhe, amakhekhe nokudla okusheshayo | 103 | 69,6 |
| I-Coca-Cola neziphuzo ezine-carbonated | 102 | 11,7 |
| Ushukela | 100 | 99,8 |
| Isinkwa esimhlophe sesinkwa esimhlophe | 100 | 46,7 |
| Isinkwa croutons | 100 | 63,5 |
| IParsnip | 97 | 9,2 |
| Ama-noodle elayisi | 95 | 83,2 |
| Amafrimu aseFrance, athosiwe noma abhakwe | 95 | 26,6 |
| Isitashi | 95 | 83,5 |
| Amabhilikosi asekheniwe | 91 | 67,1 |
| Peaches okheniwe | 91 | 68,6 |
| Ama-noodle elayisi | 91 | 83,2 |
| Irayisi eliphucuziwe | 90 | 76 |
| S'thandwa | 90 | 80,3 |
| Ipasta Yesikolweni Elithambile | 90 | 74,2 |
| ISweden | 89 | 7,7 |
| Ibhange leHamburger | 88 | 50,1 |
| Ufulawa wekolweni, i-premium | 88 | 73,2 |
| Izaqathe ezibilisiwe | 85 | 5,2 |
| Isinkwa esimhlophe | 85 | kusuka ku-50 kuya ku-54 |
| Amakhekhe | 85 | 71,2 |
| Isilimo esidliwayo esinamagatsha anamanzi | 85 | 3,1 |
| Itheniphu | 84 | 5,9 |
| Abaqhekezi abanosawoti | 80 | 67,1 |
| UMuesli onamantongomane nomisiwe | 80 | 64,6 |
| Ubisi oluncibilikisiwe | 80 | 56,3 |
| Ilayisi elimhlophe eligayiwe | 80 | 78,6 |
| Ubhontshisi | 80 | 8,7 |
| I-Lollipop caramel | 80 | 97 |
| Ummbila obilisiwe | 77 | 22,5 |
| I-Zucchini | 75 | 5,4 |
| Abaphathi | 75 | 4,8 |
| Ithanga | 75 | 4,9 |
| Ukudla isinkwa sikakolweni | 75 | 46,3 |
| USemolina | 75 | 73,3 |
| Ikhekhe lekhekhe | 75 | 75,2 |
| I-squash caviar | 75 | 8,1 |
| Ufulawa welayisi | 75 | 80,2 |
| AmaRussia | 74 | 71,3 |
| Iziphuzo zama-citrus | 74 | 8,1 |
| Amabele namabele amabele | 71 | 75,3 |
| Ama-compotes | 70 | 14,3 |
| Ushukela onsundu (umoba) | 70 | 96,2 |
| Ufulawa wommbila nokugaya | 70 | 73,5 |
| USemolina | 70 | 73,3 |
| Ushokoledi wobisi, i-marmalade, i-marshmallow | 70 | kusuka ku-67.1 kuya ku-82.6 |
| Ushokholethi Nemigoqo | 70 | 73 |
| Izithelo ezikheniwe | 70 | kusuka ku-68.2 kuya ku-74.9 |
| Ukhilimu oyiqhwa | 70 | 23,2 |
| Ushizi we-curd ocwebezelisiwe | 70 | 9,5 |
| Amabele | 70 | 70,1 |
| Uphayinaphu omusha | 66 | 13,1 |
| Ama-oat flakes | 66 | 67,5 |
| Isinkwa esimnyama | 65 | 49,8 |
| I-Melon | 65 | 8,2 |
| Omisiwe | 65 | 71,3 |
| Umkhiwane | 65 | 13,9 |
| Ummbila okheniwe | 65 | 22,7 |
| Uphizi osekheniwe | 65 | 6,5 |
| Ama-juice ahlanganisiwe noshukela | 65 | 15,2 |
| Amabhilikosi omisiwe | 65 | 65,8 |
| Irayisi elingapholishiwe | 64 | 72,1 |
| Amagilebhisi | 64 | 17,1 |
| Ama-beet abilisiwe | 64 | 8,8 |
| Amazambane abilisiwe | 63 | 16,3 |
| Izaqathe ezintsha | 63 | 7,2 |
| Izinsalela zengulube | 61 | 5,7 |
| Ubhanana | 60 | 22,6 |
| Ikhofi noma itiye elinoshukela | 60 | 7,3 |
| I-compote yezithelo ezomile | 60 | 14,5 |
| Imayonnaise | 60 | 2,6 |
| Ushizi osetshenzisiwe | 58 | 2,9 |
| I-Papaya | 58 | 13,1 |
| Iyogathi, iswidi, izithelo | 57 | 8,5 |
| Ukhilimu omuncu, 20% | 56 | 3,4 |
| I-Persimmon | 50 | 33,5 |
| i-Mango | 50 | 14,4 |
Ama-carbohydrate nokuzivocavoca umzimba
Uma ubheka ama-carbohydrate asheshayo njengengxenye yohlelo lokudla, into esemqoka okufanele uyifunde ukuthi ukuthatha ama-carbohydrate amaningi asheshayo kulabo abangazivocavoci kugcwele iqoqo lamafutha amaningi.
Ngokuqondene nabasubathi, kukhona ukubhuka okuningana kwabo:
- Uma usebenzisa ama-carbohydrate ngaphambi nje kokuqala kwenkambiso yoqeqesho, ngeke adale monakalo, ngoba wonke amandla azoya ezinqubweni zemoto.
- Amakhabhohayidrethi abangela i-hypoxia, eholela ekugcwaliseni ngokushesha nasekupompeleni.
- Ama-carbohydrate asheshayo cishe awalayishi umgudu wokugaya ukudla, owavumela ukuthi adliwe ngaphambi nje kokuqala kokujima.
Futhi okubaluleke kakhulu, ama-carbohydrate asheshayo mahle ekuvaleni iwindi le-carbohydrate. Futhi, ama-carbohydrate asheshayo "enza kahle" amangqamuzana, okusiza ukusheshisa ukumuncwa kwama-amino acid abalulekile avela kuma-protein, afana ne-taurine, njll egazini, kanye ne-creatine phosphate, ngenye indlela engemukelwa ngumzimba wethu (umthombo - I-American Journal of Clinical Nutritionology).
Inzuzo nokulimala
Ake sicabangele ukuthi ama-carbohydrate awuthinta kanjani umzimba womsubathi onguchwepheshe:
| Zuza | Ukulimaza nokuphikisana |
| Ukugcwaliswa okusheshayo kwesizinda samandla | Ukuvela okungaba khona komlutha wokukhuthaza i-dopamine |
| Ukukhuthaza i-Dopamine | Ukungavumelani kwabantu abasebenza ngokwanele kwe-thyroid. |
| Ukusebenza kahle okwandisiwe | Ukuphikisana kwabantu abaphethwe yisifo sikashukela |
| Ukubuyiselwa kwesizinda esingokomzwelo | Ukuthambekela kokukhuluphala |
| Ikhono lokuvala iwindi le-carbohydrate ngokulahlekelwa okuncane | I-hypoxia yesikhashana esifushane yazo zonke izicubu |
| Ukusebenzisa ushukela wegazi ukuzivocavoca umzimba | Ukucindezeleka ngokweqile kumaseli wesibindi |
| Ukukhuthaza ukusebenza kobuchopho esikhathini esifushane | Ukwehluleka ukugcina ukushoda kwekhalori |
| Amandla wokwenza ngobuciko umphumela we-microperiodization ezinhlelweni ezihambelanayo zokudla | Ukwenziwa kokuzizwa komuzwa wendlala ngenxa yejubane lokuphendula kwe-insulin, kanye nezinqubo ezilandelayo zokwenza kahle emzimbeni |
Njengoba ukwazi ukubona etafuleni, kukhona ukulimala okuningi okuvela kuma-carbohydrate asheshayo njenganoma ikuphi okunye ukudla. Ngasikhathi sinye, izinzuzo zokudla ama-carbs asheshayo kubagijimi cishe zedlula ngokuphelele ububi.
Umphumela
Ngaphandle kokuchema kwabasubathi abaningi beCrossFit maqondana nama-carbohydrate asheshayo, lezi zinto azihlali zilimaza umzimba womdlali.
Kuthathwe ezingxenyeni ezincane futhi ngezikhathi ezithile, ama-carbs asheshayo angakhuphula kakhulu amazinga wamandla.
Isibonelo, amagremu ama-50 eglucose ngaphambi kokuqeqeshwa azonciphisa ukonakala kwe-glycogen yangaphakathi, ezokuvumela ukuthi ungeze ukuphindaphinda okungu-1-2 kokuyinkimbinkimbi.
Ngasikhathi sinye, azinconywa ukuthi zisetshenziswe lapho ulandela ukudla okuqinile. Konke kumayelana nenkomba ye-glycemic kanye nesilinganiso sokugcwala. Impela ngoba ama-carbohydrate asheshayo akhipha impendulo ye-insulin ngokushesha, umuzwa wokugcwala uyanyamalala ngemizuzu engama-20-40, okwenza umsubathi azizwe elambile futhi futhi kwandise amandla akhe.
I-Takeaway: Uma uthanda amaswidi, kepha ufuna ukufeza imiphumela emibi ku-CrossFit nakwezinye izinhlobo zezemidlalo, akudingeki ulahle i-carbs esheshayo. Kwanele ukuqonda ukuthi benza kanjani emzimbeni futhi basebenzise izakhiwo zabo, bezuza imiphumela emangalisayo ekuqhubekeni kwemithwalo.
