Index Yabwino Kwambiri Yophunzitsa Glycemic

Zamkati

• Chakudya cham'mbuyomu
• Chakudya panthawi yophunzitsa
• Chakudya cham'ntchito

Mwambiri, tikulimbikitsidwa kuti mugwiritse ntchito chakudya chochepa kwambiri cha glycemic index musanaphunzitsidwe kapena kuyesa, ndikutsatiridwa ndi kumwa zakudya zamtundu wa glycemic index nthawi yayitali ndipo, kuti muchiritse, muyenera kudya zakudya zapakatikati mpaka zapamwamba za glycemic positi- kulimbitsa thupi kuti muwonjezere ndikusintha minofu.

Onani patebulo la glycemic index ya zakudya momwe mungasankhire zakudya ndi Glycemic Index yoyenera mu pre and post-workout kuti muwonjezere magwiridwe antchito, ku:

• Perekani mphamvu zambiri pamipikisano;
• Limbikitsani kuchira kwa minofu mutaphunzitsidwa kapena kuyesa;
• Konzani thupi kuti lipititse patsogolo ntchito yotsatira.

Kuphatikiza apo, kuchuluka kwa glycemic, ndiye kuti, kuchuluka kwa chakudya chomwe mwasankha, kuyenera kukulirakulira kwambiri kulimbitsa thupi komanso kugwiritsa ntchito mphamvu, kuti pasakhale kuwonongeka kwa minofu, monga osambira kapena othamanga omwe ali ndi Kugwiritsa ntchito mphamvu kwambiri. Pogwira ntchito mopepuka, voliyumu iyenera kuchepetsedwa, kuti isanenepetse, chifukwa cha ma calories owonjezera.

Mu kanemayo, katswiri wazakudya Tatiana Zanin akufotokoza ndendende zomwe zili mndandanda wabwino kwambiri wama glycemic wophunzitsira:

Kuwongolera ntchito yoganizira za chakudya choyenera, nazi malingaliro pazakudya, kutengera kuthamanga komwe shuga imafika m'magazi ndikupereka mphamvu, kukonza gawo lililonse lazolimbitsa thupi ndikuwonjezera mphamvu ya maphunziro, kuthamanga, kukana kapena hypertrophy ya minofu.

Chakudya cham'mbuyomu

Musanaphunzitsidwe kapena kupikisana muyenera kudya chakudya chochepa cha glycemic index, monga mbewu zonse, mkate ndi pasitala yofunika, popeza zakudya izi zimakupatsani mphamvu pang'onopang'ono, kusunga magazi anu osasunthika, kukondetsa mafuta ndikuwonjezera mphamvu yanu pantchito yanu yonse.

Chakudyachi chiyenera kudyedwa pafupifupi 1 mpaka 4 maola asanaphunzitsidwe, zomwe zimalimbikitsidwanso kupewa kunyansidwa komanso kusapeza m'mimba chifukwa chimbudzi. Chitsanzo cha chakudya musanachite masewera olimbitsa thupi ndikudya sangweji imodzi ya buledi wokwanira ndi tchizi ndi kapu imodzi yamadzi a lalanje osasakaniza.

Chakudya panthawi yophunzitsa

Pakulimbitsa thupi kapena kuthamanga kapena kuthamanga komwe kumatenga nthawi yopitilira ola limodzi, ndikofunikira kudya chakudya chambiri cha glycemic index kuti ipatse mphamvu kuthupi, kukulitsa magwiridwe antchito ndi kupirira kumaliza mayeso. Njirayi imathandizira kupulumutsa mphamvu zama minofu, zomwe zidzagwiritsidwe ntchito kumapeto komaliza kwa mpikisanowu.

Pakadali pano, mutha kugwiritsa ntchito ma gerohydrate carls kapena kumwa zakumwa za isotonic ndi zinthu monga shuga, shuga, maltodextrin kapena dextrose, yomwe ili ndi index yayikulu ya glycemic, imakumbidwa mosavuta ndikulowetsedwa ndipo siyimayambitsa kupweteka m'mimba. Umu ndi momwe mungapangire Gatorade wopanga kuti azitenga pochita masewera olimbitsa thupi.

Chakudya cham'ntchito

Kuti mufulumizitse kuchira kwa minofu, mukangomaliza maphunziro muyenera kudya zakudya zolimbitsa thupi, monga buledi woyera, tapioca ndi mpunga, chifukwa zimadzaza msanga minofu ya glycogen, yomwe imapatsa mphamvu mphamvu msanga.

Kawirikawiri, chakudya chotsatira pambuyo pa ntchito chiyeneranso kukhala ndi mapuloteni omwe amalimbikitsa kukula kwa minofu, ndipo sayenera kutengedwa pasanathe maola 2 kapena 4 mutaphunzira. Ndikofunikanso kukumbukira kuti nthawi yayitali pakati pa magawo ophunzitsira, kuthamanga kwa ma carbohydrate kuyenera kukhala kuti kulimbikitse kupezanso minofu ndikuwonjezera magwiridwe antchito. Onani Zowonjezera 10 Kuti Mutenge Misala Ya Minyewa