Momwe Carbs Angathandizire Kulimbitsa Thupi Lanu Lamthupi

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Nkhani yabwino kwa okonda carb (omwe ali aliyense, chabwino?): Kudya ma carbs nthawi yolimbitsa thupi kapena itatha yolimba kumatha kuthandizira chitetezo cha mthupi lanu, malinga ndi kafukufuku watsopano wofalitsidwa mu Zolemba pa Applied Physiology.

Onani, zolimbitsa thupi zimapanikiza thupi lanu. Ndicho chinthu chabwino (momwe thupi lanu limayankhira kupsinjika ndi momwe mumalimbikira). Koma kupsinjika komweku kungathenso kufooketsa chitetezo chanu cha mthupi. Anthu omwe amaliza kulimbitsa thupi pafupipafupi amakhala pachiwopsezo cha matenda wamba monga chimfine ndi matenda opuma opuma. Kuchita masewera olimbitsa thupi kukakhala kovutirapo, kumatenga nthawi yayitali kuti chitetezo cha mthupi chibwerere.Mtsikana woyenera kuchita ndi chiyani? Yankho: Idyani ma carbs.

Ofufuza adayang'ana maphunziro 20+ omwe adayesa pafupifupi anthu 300 onse, ndipo adapeza kuti chitetezo chamthupi sichimakhudzidwa kwambiri anthu akamadya ma carbs panthawi yolimbitsa thupi kapena pambuyo pake.

Ndiye kodi chakudya chimathandizira bwanji chitetezo chanu? Zonsezi zimafikira shuga wamagazi, monga a Jonathan Peake, Ph.D., wofufuza wamkulu komanso pulofesa ku Queensland University of Technology adalongosola munyuzipepala. "Kukhala ndi shuga wokhazikika m'magazi kumachepetsa kupsinjika kwa thupi, komwe kumachepetsa kusanjika kulikonse kosayenera kwa maselo oteteza thupi."

Ngakhale chitetezo chamthupi chimakondwerera mokwanira, ofufuzawo apezanso kuti kudya ma carbs (kuganiza mphamvu zamagetsi) panthawi yolimbitsa thupi kwa ola limodzi kapena kupitilira apo (monga maphunziro anu a theka-marathon), kupirira kolimbitsa thupi, kulola othamanga kugwira ntchito molimbika Kutalika.

Malinga ndi zomwe atolankhani atulutsa, a Peake ndi omwe adafufuza nawo amalimbikitsa kudya kapena kumwa magalamu 30 mpaka 60 a carbs ola lililonse lochita masewera olimbitsa thupi, kenako mkati mwa maola awiri kuti mumalize kulimbitsa thupi. Ma gels a masewera, zakumwa, ndi ma bar ndi njira zonse zotchuka zokonzera carb mwachangu, ndipo nthochi ndi njira yabwino yodyera.

Mfundo yofunika: Ngati mukukonzekera zolimbitsa thupi zazitali kapena zolimbitsa thupi, onetsetsani kuti mwanyamula chotupitsa cha carb mu thumba lanu lochitira masewera olimbitsa thupi kapena musanapange mafuta musanadye ndi imodzi mwazakudya zapamwamba kwambiri za kadzutsa zomwe zili zabwino kwa inu.

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