Kodi Pali Nthawi Yabwino Kudya Ma Carbs?

Zamkati

• Mitundu yosiyanasiyana ya ma carbs
• Kodi pali nthawi yabwino kudya ma carbs?
• Kuchepetsa thupi
• Kumanga minofu
• Pa masewera othamanga ndikuchira
• Zakudya za ketogenic
• Mfundo yofunika

Anthu ambiri amaganiza kuti carbs ndi gawo lofunikira pa chakudya chamagulu, pomwe ena amakhulupirira kuti ayenera kuchepetsedwa kapena kupewa kwathunthu.

Komabe, si ma carbs onse omwe amawononga thanzi lanu.

M'malo mwake, kafukufuku akuwonetsa kuti atha kutengapo gawo lofunikira pazolinga zanu zathanzi, monga kuthandiza pakukula kwa minyewa komanso kukonza masewera othamanga ().

Kaya zakudya zanu ndizapamwamba kapena zochepa, mungadabwe ngati muzidya ndizofunika.

Nkhaniyi ikufotokoza ngati pali nthawi yabwino kudya ma carbs.

Mitundu yosiyanasiyana ya ma carbs

Carbs ndi amodzi mwamacronutrients atatu, pambali pa mafuta ndi mapuloteni.

Ndiwo mafuta opangira thupi lanu ndipo amakupatsani mafuta okwanira 4 pa gramu. Ma carbs ambiri amathyoledwa kukhala shuga, mtundu wa shuga womwe ungagwiritsidwe ntchito mosavuta ngati mphamvu ().

Pali mitundu iwiri yayikulu yama carbs ():

• Ma carbs osavuta. Izi zimakhala ndi mamolekyu amodzi kapena awiri a shuga. Zakudya zomwe zili ndi ma carbs osavuta zimaphatikizapo shuga, zipatso, madzi azipatso, uchi, ndi mkaka.
• Ma carbs ovuta. Awa ali ndi mamolekyu atatu kapena angapo a shuga. Zakudya zomwe zili ndi ma carbs ovuta monga oats, mpunga wofiirira, quinoa, ndi mbatata.

Nthawi zambiri, ma carbs ovuta amakhala athanzi, chifukwa amanyamula michere yambiri ndi michere ndipo amatenga nthawi yayitali kukumba, kuwapangitsa kukhala njira yodzaza ().

Izi zati, ma carbs osavuta amatha kukhala gwero labwino la mafuta nthawi zina, makamaka ngati mumachita masewera olimbitsa thupi omwe amayambira ola limodzi. Izi ndichifukwa choti thupi lanu limaziphwanya ndikuzitenga mwachangu ().

Ngakhale ma carbs ndi gwero lofunikira lamafuta, kudya zambiri kumatha kunenepa. Ngati mumadya ma carbs ambiri kuposa momwe thupi lanu limafunira, amasungidwa ngati mafuta oti mugwiritse ntchito mtsogolo.

Mitundu ikuluikulu ya carbs ndi ma carbu osavuta komanso ovuta. Ngakhale ma carbs ovuta nthawi zambiri amakhala athanzi, ma carbs osavuta atha kukhala othandiza nthawi zina zomwe mungafune mphamvu mwachangu, monga ola limodzi musanalowe kulimbitsa thupi.

Kodi pali nthawi yabwino kudya ma carbs?

Mutha kudzifunsa ngati nthawi ndiyofunika pankhani yakudya ma carbs.

Gawo lotsatirali likuwunikanso kafukufukuyu pa nthawi yabwino kudya ma carbs pazolinga zosiyanasiyana.

Kuchepetsa thupi

Pankhani yotaya mafuta, kafukufuku wanthawi yabwino yodyera ma carbs ndiosagwirizana.

Pakafukufuku umodzi wa miyezi 6, achikulire okwana 78 amafunsidwa kuti azitsata zakudya zopatsa mafuta ochepa omwe amaphatikizapo kudya ma carbs mwina pakudya kapena pachakudya chilichonse. Gulu lokhalo lodyera linataya thupi lolemera kwambiri komanso mafuta amthupi ndipo limadzimva kukhala olimba kuposa omwe amadya carbs pachakudya chilichonse ().

Mosiyana ndi izi, kafukufuku wina mwa amuna 58 onenepa kwambiri omwe amatsata zakudya zopatsa mafuta ochepa kwambiri okhala ndi ma carbs ambiri nkhomaliro kapena chakudya chamadzulo adapeza kuti zakudya zonse ziwiri zinali zofananira ndi kutaya mafuta ().

Pakadali pano, kafukufuku waposachedwa awona kuti thupi lanu limatha kuwotcha ma carbs m'mawa ndi mafuta madzulo, kutanthauza kuti ma carbs amayenera kudyedwa koyambirira kwamasiku kuti mafuta aziyaka ().

Komanso, kafukufuku wowerengeka akuwonetsa kuti kunenepa kumachitika pakudya zakudya zopatsa mphamvu nthawi yayitali masana, chakudya chambiri, chamadzulo chamadzulo chitha kulepheretsa mafuta kuwonongeka (,,).

Chifukwa cha zotsatirazi zosakanikirana, sizikudziwika ngati pali nthawi yabwino kudya ma carbs otayika mafuta.

Kuphatikiza apo, kuchuluka kwanu kwa carb ndikofunikira kwambiri kuposa nthawi, popeza kudya ma carbs ambiri kapena ma calories kuchokera kuzakudya zina kumatha kulepheretsa kuchepa kwa thupi ().

Khalani ndi mwayi wosankha ma carb olemera kwambiri, ovuta ngati oats ndi quinoa pama carbs oyeretsedwa monga mkate woyera, pasitala yoyera, ndi mitanda, monga momwe zimakhalira kale zimadzaza.

Kumanga minofu

Carbs ndi gwero lofunikira la zopatsa mphamvu kwa anthu omwe akufuna kuti apange minofu ya minofu. Komabe, owerengeka owerengeka omwe ndiomwe amayang'ana kudya kwa carb pa nthawi imeneyi.

Kafukufuku wina apeza kuti kudya ma carbs komanso mapuloteni mkati mwa maola ochepa mutangolimbitsa thupi kumatha kuwonjezera kuchuluka kwa mapuloteni, yomwe ndi njira yomwe thupi lanu limapangira minofu (,).

Komabe, kafukufuku wina akusonyeza kuti kudya mapuloteni pokhapokha mutagwira ntchito kumathandizanso pakulimbikitsa mapuloteni monga kudya mapuloteni pamodzi ndi carbs (,,,).

Izi zati, mukamaphunzira kukana, thupi lanu limadalira kwambiri ma carbs ngati mafuta, kotero chakudya chambiri chokhazikitsidwa ndi carb kapena chotupitsa chingakuthandizeni kuchita bwino pa masewera olimbitsa thupi ().

Kuphatikiza apo, ma carbs amakhala ndi mphamvu yosunga mapuloteni, zomwe zikutanthauza kuti thupi lanu limakonda kugwiritsa ntchito ma carbs mphamvu m'malo mwa mapuloteni. Zotsatira zake, amatha kugwiritsa ntchito mapuloteni pazinthu zina, monga kumanga minofu, pamene kudya kwanu kwa carb kumakhala kwakukulu ().

Kuphatikiza apo, kudya ma carbs mukamaliza kulimbitsa thupi kumatha kuchepetsa kuwonongeka kwa mapuloteni omwe amapezeka pambuyo pa kulimbitsa thupi, zomwe zitha kuthandiza kukula kwa minofu ().

Komabe, kwa anthu ambiri, kudya chakudya chokwanira chama carbs tsiku lonse ndikofunikira kwambiri pakupanga minofu kuposa nthawi.

Pa masewera othamanga ndikuchira

Ochita masewera olimbitsa thupi komanso anthu omwe amachita masewera olimbitsa thupi kwambiri atha kupindula ndi nthawi yomwe amadya carb.

Kafukufuku akuwonetsa kuti kudya ma carbs musanamalize komanso mutatha kulimbitsa thupi kumatha kuthandiza othamanga kuchita nthawi yayitali ndikumachira mwachangu. Amachepetsanso kuwonongeka kwa minofu ndi kupweteka ().

Ndi chifukwa chakuti kuchita masewera olimbitsa thupi kwa nthawi yayitali kumatha kumaliza malo anu ogulitsira minofu (yosungira ma carbs), omwe ndi gwero lalikulu lamafuta mthupi lanu.

Kudya ma carbs osachepera 3-4 maola musanachite masewera olimbitsa thupi kumatha kuthandiza othamanga kuchita masewera olimbitsa thupi kwa nthawi yayitali, kwinaku mukuwadya mkati mwa mphindi 30 mpaka maola 4 mutangolimbitsa thupi kungakuthandizeni kubwezeretsanso malo ogulitsira glycogen (,).

Kuphatikiza apo, kukhala ndi mapuloteni pambali pa gwero la carbs mutatha kulimbitsa thupi kwambiri kumatha kuthandizanso thupi lanu kubweretsanso malo ogulitsira a glycogen, nthawi yonseyi ndikuthandizira kukonza minofu ().

Ngakhale othamanga ndi anthu omwe amachita masewera olimbitsa thupi kangapo patsiku amatha kupindula ndi kudya nthawi ya carb panthawi yolimbitsa thupi, kafukufuku akuwonetsa kuti ndizosafunikira kwa munthu wamba.

Zakudya za ketogenic

Zakudya za ketogenic, kapena keto, ndizotsika kwambiri-mafuta, mafuta ambiri, mapuloteni ochepa, omwe amagwiritsidwa ntchito kuti achepetse thupi.

Zimaphatikizira kuletsa kudya kwa carb osachepera 50 magalamu patsiku kuti mufike ndikusungitsa ketosis, mkhalidwe wamafuta womwe thupi lanu limatentha mafuta m'malo mwa carbs ().

Pakadali pano, umboni wosonyeza kuti nthawi yomwe carb yanu imadya kuti muchepetse kudya keto ikusowa.

Komabe, ngati ndinu munthu wokangalika, nthawi yomwe mumadya carb mozungulira kulimbitsa thupi kwanu imatha kusintha magwiridwe antchito anu. Izi zimadziwika ngati chakudya cha ketogenic ().

Kuphatikiza apo, ngati mukumva kugona mukamadya ketogenic, kudya ma carbs pafupi ndi nthawi yogona kungakuthandizeni kupumula ndi kugona mwachangu, malinga ndi kafukufuku wina (,).

Kudya ma carbs nthawi zina sikuwoneka kuti kumapangitsa kuti muchepetse kunenepa kwama koriori ochepa kapena ketogenic. Komabe, kudya nthawi ya carb mozungulira kulimbitsa thupi kumatha kupindulitsa othamanga komanso anthu omwe amachita masewera olimbitsa thupi kwambiri.

Mfundo yofunika

Ma carbs amatha kugwira ntchito yofunikira pazolinga zambiri zathanzi komanso thanzi.

Ochita masewera olimbitsa thupi komanso anthu omwe amachita masewera olimbitsa thupi kangapo patsiku amatha kusintha magwiridwe antchito mwa kudya ma carbs asanalowe kulimbitsa thupi ndikufulumizitsa kuchira powadya pambuyo pake.

Komabe, kwa munthu wamba, nthawi yake imawoneka ngati yosafunikira kuposa kusankha ma carbs apamwamba kwambiri, komanso kuwonera kalori yanu yonse.