Kodi Kuyendetsa Njinga ndi Chiyani?

Zamkati

• Kodi Kupalasa Njinga ndi Chiyani?
• Sayansi Yoyendetsa Njinga Zamoto
• Kodi Kupalasa Njinga Kwa Carb Kungakuthandizeni Kuchepetsa Kunenepa?
• Kuyendetsa Njinga ya Carb pakukula kwa Minofu ndi Kuchita Masewera
• Kodi Kupalasa Njinga Kwa Carb Kumapindulitsanso Inanso?
• Momwe mungapangire kupalasa njinga za Carb
• Chitsanzo Menyu Yoyendetsa Njinga ya Carb
• Zomwe Mungakonde Zakudya Zamadzimadzi
• Chidule

Kudya kwa ma carbohydrate kwakhala nkhani yotentha kwanthawi yayitali.

Zakudya zingapo zopambana zimaletsa ma carbs ndipo ena zimawasankhiratu (,,).

Ngakhale palibe macronutrient mwamphamvu zoipa, kudya carb ndichinthu chomwe chiyenera kutsata munthuyo ().

Pofuna kupititsa patsogolo chakudya cha carb, anthu ena tsopano "amayendetsa" chakudya chawo.

Izi zimadziwika ngati kupalasa njinga zama carb.

Nkhaniyi ikufotokoza za kuwonongeka kwa sayansi ndikugwiritsa ntchito njinga zamoto.

Kodi Kupalasa Njinga ndi Chiyani?

Kupalasa njinga zama carb ndi njira yodyera momwe mungasinthire kudya kwa carb tsiku lililonse, sabata iliyonse kapena mwezi uliwonse.

Amagwiritsidwa ntchito kutaya mafuta, kupitiliza kuchita masewera olimbitsa thupi kwinaku mukudya, kapena kuthana ndi phiri locheperako thupi.

Anthu ena amasintha kudya kwawo kwa carb tsiku ndi tsiku, pomwe ena amatha kudya kwakanthawi pang'ono, pang'ono komanso kwambiri.

Mwachidule, kupalasa njinga zama carb kumafuna kuti nthawi izikhala ndi chakudya chama carbohydrate mpaka pomwe zimapindulitsa kwambiri ndikusankhira ma carbs pomwe sakufunika (,).

Mutha kupanga pulogalamu ya carb malinga ndi zinthu zosiyanasiyana, kuphatikizapo:

• Zolinga Zapangidwe Thupi: Ena amachepetsa ma carbs panthawi yazakudya, kenako amawonjezeranso munthawi ya "minofu yomanga" kapena gawo logwira ntchito.
• Masiku Ophunzitsa ndi Kupumula: Njira imodzi yotchuka ndiyo kudya kwambiri carb masiku ophunzitsira komanso kudya pang'ono carb masiku opuma.
• Ma Refefe Omwe Amakonzedwa: Njira ina yotchuka ndiyo kuchita 1 kapena masiku angapo pa chakudya chambiri kwambiri kuti akhale ngati "refeed" pakudya nthawi yayitali.
• Zochitika Zapadera kapena Mpikisano: Ochita masewera olimbitsa thupi nthawi zambiri amakhala "carb load" zisanachitike, ndipo ochita masewera olimbitsa thupi azichita zomwezo asanawonetse masewera olimbitsa thupi kapena kujambula zithunzi.
• Mtundu wa Maphunziro: Anthuwa amakwaniritsa kudya kwa carb kutengera kukula ndi kutalika kwa gawo linalake la maphunziro; kuphunzira motalikirapo kapena kozama, ndipamene amadya carbs komanso mosemphanitsa.
• Mulingo wamafuta Amthupi: Anthu ambiri amayendetsa chakudya chamafuta awo potengera kuchuluka kwamafuta amthupi. Amakhala odalira kwambiri, amakhala ndi masiku ambiri okhala ndi carb kapena zotchinga zambiri.

Zakudya zama cybc njinga zamlungu uliwonse zimatha kukhala ndi masiku awiri okwera kwambiri, masiku awiri ochepa-carb ndi masiku atatu otsika-carb.

Zakudya zamapuloteni nthawi zambiri zimakhala zofanana pakati pa masiku, pomwe kudya mafuta kumasiyana malinga ndi kudya kwa carb.

Tsiku lokhala ndi carb yambiri nthawi zambiri limatanthauza mafuta ochepa, pomwe masiku otsika kwambiri a carb amakhala ndi mafuta ambiri.

Kupalasa njinga zama carb ndi njira yopititsira patsogolo zakudya zomwe zimafunikira kusokoneza kwambiri komanso kukonza mapulogalamu kuposa zakudya wamba.

Kupalasa njinga zama carb ndi njira yodyera momwe mungagwiritsire ntchito kudya kwa carb kutengera zinthu zosiyanasiyana.

Sayansi Yoyendetsa Njinga Zamoto

Kupalasa njinga zama carb ndimadyedwe atsopano.

Sayansi imakhazikitsidwa makamaka potengera momwe zinthu zimapangidwira.

Palibe maphunziro owongoleredwa ambiri omwe amafufuza mwachindunji za zakudya zama carbcy (()).

Kupalasa njinga ya carb kumayesa kufanana ndi zosowa za thupi zama calories kapena shuga. Mwachitsanzo, imapereka chakudya chozungulira nthawi yolimbitsa thupi kapena masiku ophunzitsira kwambiri.

Masiku okwera kwambiri a carb nawonso ali m'malo oti atulutse minofu ya glycogen, yomwe imatha kukonza magwiridwe antchito ndikuchepetsa kuwonongeka kwa minofu (,).

Ma Strategic high-carb amathanso kuthandizira magwiridwe antchito a kulemera- komanso kudya-mahomoni leptin ndi ghrelin (,).

Masiku otsika kwambiri a carb akuti amasinthira thupi kukhala ndi mphamvu yamafuta ambiri, yomwe imatha kusintha kusinthasintha kwa kagayidwe kachakudya ndi thupi kutenthedwa mafuta ngati mafuta m'kupita kwanthawi (, 13).

Gawo lina lalikulu la kupalasa njinga zamtundu wa carb ndikupanga insulin ().

Masiku otsika kwambiri a carb ndikuwongolera ma carbs mozungulira kulimbitsa thupi kumatha kuchititsa chidwi cha insulin, chofunikira kwambiri paumoyo ().

Mwachidziwitso, njirayi idzakulitsa phindu lomwe chakudya chimapereka.

Ngakhale njira zomwe zimayendetsa njinga zamoto zimathandizira kugwiritsa ntchito kwake, ziyenera kutanthauziridwa mosamala chifukwa chosafufuza mwachindunji njirayi.

Makina oyendetsa njinga zama carb ndi oti azipindulitsa ma carbohydrate ndikuphunzitsa thupi kuwotcha mafuta ngati mafuta. Ngakhale izi ndizomveka pamalingaliro, kafukufuku wowongoka kwambiri amafunika.

Kodi Kupalasa Njinga Kwa Carb Kungakuthandizeni Kuchepetsa Kunenepa?

Njira zomwe zimayendetsa njinga zamoto zimanena kuti zitha kukhala zopindulitsa.

Mwachidziwitso, kupalasa njinga zama carb kumatha kukuthandizani kuti muzitha kuchita masewera olimbitsa thupi ndikupatsanso zabwino zofananira ndi zakudya zochepa.

Monga zakudya zilizonse, njira yayikulu yochepetsera thupi ndi kuchepa kwa kalori, monga kudya pang'ono kuposa momwe thupi lanu limayaka nthawi yayitali ().

Ngati chakudya cha njinga zamatayala chimayendetsedwa limodzi ndi kuchepa kwa kalori, ndiye kuti mutha kuchepa thupi.

Komabe, mawonekedwe ake ovuta atha kubweretsa zovuta kumamatira komanso chisokonezo kwa oyamba kumene.

Mosiyana ndi izi, anthu ambiri amasangalala ndi kusintha kwa njinga zamatayala. Izi zitha kupititsa patsogolo kutsatira ndi kuchita bwino kwakanthawi kwa anthu ena.

Kupalasa njinga zama carb kumatha kukuthandizani kuti muchepetse thupi pokhapokha mutakhala ndi vuto la kalori. Kudya mapuloteni ambiri kungathandizenso.

Kuyendetsa Njinga ya Carb pakukula kwa Minofu ndi Kuchita Masewera

Anthu ambiri amakhulupirira kuti kupalasa njinga yama carb kungakhale kopindulitsa pakupeza minofu ndi kuchita masewera olimbitsa thupi.

Nthawi zonse zama carb komanso zolowetsa zama carb zitha kuthandizira kukonza magwiridwe antchito ().

Ma carb ozungulira masewera olimbitsa thupi amathanso kuthandizira pakuchira, kuperekera michere komanso kubwezeretsanso glycogen (,).

Izi zitha kulimbikitsanso kukula kwa minofu. Komabe, kafukufuku wina akuwonetsa kuti ma carbs safunika kuti apange minofu ngati kudya kwa protein ndikokwanira ().

Ngakhale njirazi zimakhala zomveka pamaganizidwe, kufufuza kwachindunji poyerekeza kupalasa njinga zama carb ndi zakudya zina kumafunika kuti mupereke yankho lozikidwa paumboni.

Njira zomwe zimayendetsa njinga zamoto zimanena kuti zitha kukuthandizani kuti muzichita bwino. Komabe, kufufuza kwina kumafunikira.

Kodi Kupalasa Njinga Kwa Carb Kumapindulitsanso Inanso?

Monga tanenera kale, kupalasa njinga zama carb kumatha kupereka zabwino zomwe zakudya zina sizingathe.

Pokhala ndi nthawi yotsika komanso yotsika kwambiri, mutha kupeza zabwino zambiri zomwe zimaperekedwa ndi zakudya zonse ziwiri, popanda zoyipa zina.

Ubwino wa nthawi yotsika kwambiri ya carb ungaphatikizepo kutengeka kwa insulin, kuchuluka kwa mafuta, cholesterol komanso thanzi la kagayidwe kachakudya (, 13,,,).

Mafuta a carb apamwamba amathanso kukhala ndi zotsatira zabwino pama mahomoni panthawi yakudya, kuphatikiza mahomoni a chithokomiro, testosterone ndi leptin (,).

Izi zitha kukhala ndi gawo lofunikira pakudya kwakanthawi kwakanthawi, chifukwa mahomoni amatenga gawo lofunikira pakumva njala, kagayidwe kake ka thupi komanso kuchita masewera olimbitsa thupi ().

Nthawi zotsika kwambiri zama carb zimatha kukhala ndi maubwino angapo azaumoyo, ndipo mafuta apamwamba kwambiri amatha kukhala ndi zotsatira zabwino pama mahomoni anu.

Momwe mungapangire kupalasa njinga za Carb

Pali mitundu ingapo yamabasiketi a carb, kuphatikiza kusintha kwa tsiku ndi tsiku kapena kutalika kwakanthawi kotsika kwambiri kwama carb.

Nayi chitsanzo sabata yomwe mumayang'anira kudya kwanu kwama carb tsiku lililonse:

Zowonjezera kuposa kudya pafupipafupi, kupalasa njinga yama carb kumatha kukonza bwino kwambiri ndikusinthira panjira.

Yesetsani kuchuluka kwa masiku okwera kwambiri pamasabata, komanso kuchuluka kwa ma carbs patsiku. Pezani njira zabwino kwambiri pamoyo wanu, zolimbitsa thupi ndi zolinga.

Ngati mukufuna chakudya chotsika kwambiri cha carb, mutha kuwonjezera njinga zama carb nthawi zina ngati fungo. Nawa ena mwa mapulani otsika kwambiri a carb omwe nthawi zina amakhala ndi ma carb apamwamba:

Monga momwe tebulo likusonyezera, mutha kuyambiranso masabata angapo kapena kuchita nthawi yayitali, monga gawo la 4 sabata yotsika-carb, ndikusungunuka sabata limodzi.

Mudzaonanso kuti kuchuluka kwa ma carbs patsiku kumatha kusiyanasiyana - izi zimatengera kuchuluka kwa magwiridwe antchito, minofu ndi kulolerana kwamakabohydrate.

Wothamanga yemwe amaphunzitsa maola atatu patsiku kapena womanga thupi 250 lb angafunikire malire apamwamba (kapena kupitilira apo), pomwe munthu wabwinobwino angafunikire kuyambiranso pa 150-200g.

Pomaliza, zitsanzo izi ndi malingaliro okha. Palibe chilinganizo chotsimikizika kapena kuchuluka kwa njinga zamoto ndipo muyenera kuzisintha nokha.

Pali zosankha zingapo pa kupalasa njinga zamatabule, kuyambira kusintha kwamasiku onse mpaka kuwongolera mwezi uliwonse. Yesetsani kuti mudziwe zomwe zikukuyenderani bwino ndi zolinga zanu.

Chitsanzo Menyu Yoyendetsa Njinga ya Carb

Nazi zitsanzo zitatu zamakonzedwe azakudya zamasiku otsika, ochepa komanso okwera kwambiri.

Tsiku Lapamwamba la Carb

• Chakudya cham'mawa: Mazira atatu owiritsa, magawo atatu a Ezekieli (kapena mbewu 7 / tirigu) mkate, tomato, bowa ndi mbale ya pambali ya zipatso zosakanikirana (60 g carbs).
• Chakudya: 6 oz mbatata, 6 oz nyama yowonda kapena nsomba, masamba osakaniza (45 g carbs).
• Pre-kulimbitsa thupi: 1 opaka oatmeal, mkaka wa amondi, 1 chikho zipatso, 1 scoop whey protein (50 g carbs).
• Chakudya: 1 wophika mkate wonse, 6 oz nkhuku yopanda mafuta, msuzi wa phwetekere, 1 nyemba za impso, masamba osakaniza (70 g carbs).

Tsiku Lapakatikati la Carb

• Chakudya cham'mawa: Udzu wambiri wothira yogurt, 1 chikho chosakaniza zipatso, stevia, supuni 1 yosakaniza mbewu (25 g carbs).
• Chakudya: 6 oz saladi wankhuku ndi mbatata 4 oz (25 g carbs).
• Pre-kulimbitsa thupi: Nthochi 1 yokhala ndi whey protein shake (30 g carbs).
• Chakudya: 1 wokazinga batala wa mbatata, 6 oz ng'ombe yopanda mafuta, msuzi wa phwetekere, 1 nyemba za impso, masamba osakaniza (40 g carbs).

Tsiku Lotsika-Carb

• Chakudya cham'mawa: Mazira 3 okhala ndi magawo atatu nyama yankhumba ndi masamba osakaniza (10 g carbs).
• Chakudya: 6 oz salimoni saladi ndi supuni 1 mafuta (10 g carbs).
• Akamwe zoziziritsa kukhosi: Mtedza wosakaniza 1 oz ndi magawo 1 otentha (10 g carbs).
• Chakudya: 6 oz steak, theka la avocado, masamba osakaniza (16 g carbs).

Zomwe Mungakonde Zakudya Zamadzimadzi

Zakudya zina zimayenera kupewedwa, kupatula pazochitika zapadera kapena nthawi zina.

Mosiyana ndi izi, pali mafuta ambiri athanzi omwe ndi okoma komanso odzaza ndi fiber, mavitamini ndi mchere.

Mukamakonzekera masiku anu okwera kwambiri, musagwiritse ntchito ngati chowiringula pakumwa mowa kwambiri. M'malo mwake, yang'anani pa zisankho zabwino za carb.

Akulimbikitsidwa "Good" Carbs:

• Mbewu Zonse: Mbewu zosasinthidwa zili ndi thanzi labwino komanso zolumikizidwa ndi maubwino ambiri azaumoyo. Zina mwazi ndi izi: mpunga wabulauni, oats ndi quinoa.
• Zamasamba: Masamba onse ali ndi mavitamini ndi mchere wosiyanasiyana, idyani mitundu yosiyanasiyana kuti mukhale olimba.
• Zipatso Zosasinthidwa: Monga zamasamba, zipatso zilizonse ndizosiyana, makamaka zipatso zomwe zimakhala ndi antioxidant komanso zotsika kwambiri za glycemic.
• Nyemba: Kusankha kwabwino kwa chakudya chocheperako, chomwe chimadzaza ndi michere ndi mchere. Onetsetsani kuti mukuwakonzekera bwino.
• Zomera: Mbatata, mbatata, etc.

Masiku okwera kwambiri a carb si chifukwa chodyera zakudya zopanda thanzi. M'malo mwake, idyani chakudya chamafuta ambiri athanzi.

Chidule

Kupalasa njinga zama carb kungakhale chida chothandiza kwa iwo omwe akuyesera kukhathamiritsa zakudya zawo, kuchita masewera olimbitsa thupi komanso thanzi.

Njira zomwe zimayendetsa njinga zamoto zimathandizidwa ndi kafukufuku. Komabe, palibe kafukufuku wachindunji yemwe adafufuzapo za zakudya zazitali zama carb.

M'malo mokhala ndi zakudya zochepa kapena zochepa, kudya pakati pa ziwirizi kumatha kukhala kopindulitsa mwakuthupi komanso kwamaganizidwe.

Ngati mukugwiritsa ntchito njinga yama carb pochepetsa mafuta, onetsetsani kuti mapuloteni omwe mumadya ndi okwanira ndipo mulibe vuto la kalori.

Nthawi zonse yesani zama protocol ndi kuchuluka kwa chakudya kuti mupeze koyenera.