I-carbs ngokukhawuleza emva kokusebenzisa umzimba

Njengoko uyazi, i-carbohydrate ngokukhawulezileyo ayinconywa ukuba idle ngaphandle kwemfuneko ephuthumayo. Iqondo le-glucose linokubonelelwa ngee-carbohydrates ezincinane, ngaphandle kokulayisha i-pancreas, ngokungafani nokuzila. Kwaye phantse ixesha elilodwa xa ukusetyenziswa kwama-carbohydrate okukhawulezileyo akulungiswanga kuphela, kodwa kuyimfuneko, lixesha emva koqeqesho.

Okumnandi emva kokuzivocavoca - ngaba luncedo?

Ekubeni ubuso bexakeka, kuba abaninzi baqeqeshwe ukuba banciphise ubunzima, kodwa kulo mzekelo, ukusetyenziswa kwama-carbohydrates ngokukhawuleza emva kokuqeqeshwa, akuyi kuhamba kwiifom, kodwa uza kudlala indima ebalulekileyo:

1. Umsebenzi we-Anabolic wukuthi xa izinga lokushukela kwegazi liphuma, i-hormone insulin ikhutshwa, kwaye iyakwenza njenge-anabolic.
2. Ukutshintshwa kwamandla asetshenzisiweyo, i-carbohydrate kunye ne-GI ephakamileyo ikhusela imisipha yethu kwinkqubo yokubhujiswa, apho umzimba uya kuwo, ukulungiselela amandla alahlekileyo ekuqeqesheni.
3. Ukusebenzisa i-carbohydrates fast, i-fatty acids iya kutshabalalisa ngokukhawuleza emva kokudlala imidlalo.

Ngoko, ukungabikho kwee-carbohydrates emva kokuzivocavoca kuthiwa i-window ye-carbohydrates window. Kufuneka ukuba kungekudala kunokwenzeka ukuba udle into equle i- carbohydrate ngokukhawuleza . i-carbohydrate. Le nto ingaba yibhanana, utyani, iintlobo ze-pasta eziluhlaza, iimveliso zomgubo, irayisi ezimhlophe. Ngokumalunga nemali, ngoko, kuxhomekeke kwiinjongo zakho zemidlalo. Umzekelo, ukuba unenjongo yokufumana ubunzima, kufuneka udle amaxesha angaphezu kwama-2-3 ngaphezu kokudinga ukwanelisa indlala. Okanye thabatha umdlalo wezondlo kunye ne-carbohydrate ekhawulezileyo, eyenzelwe ngokukodwa ukufumana inzuzo.

Yaye ukuba awufuni nje ukuba umphumo wokuqeqesha uguquke ube yinto engalunganga (ukukhushulwa kwemisipha), uze udle ngokubanzi njengoko ufuna. Umzimba ngokwawo uya kuthetha.

Imisebenzi

Kodwa oku akuyona inkcazo epheleleyo yomsebenzi wee-carbohydrate ezikhawulezayo. Ngaphambi kokuqeqesha, kufuneka ubeke isitopu (jonga amandla). Ngethuba lezemidlalo, iinkqubo zokugaya i-slowness, kodwa ziyeke. Ngoko ke, ukutya ukutya kwe-carbohydrates phambi koqeqesho, njengama-protein, iindleko ubuncinane iiyure ezimbini ngaphambi kokuba ziqale. Baya kusinceda sigcwalise ukubonelelwa kwe-carbohydrates eza kusinceda ngexesha lokuqeshwa komthombo wamandla, kunye nokukhusela ngokukhawuleza kwenkqubo yokutshatyalaliswa kwezicubu ze-muscle ngexesha le-carbohydrates window.

Masiqokelele: ii-carbohydrate ezikhawulezayo nazo zilungele into ethile. Ngaphezu koko, banembopheleleko enomfanekiso omhle, olinganiselwe, ekuvumela ukuba wakhe, kunokuba uzibhubhise, izihlunu. Umthombo ofanelekileyo wee-carbohydrates ziya kuba yizithelo zeriphu, iziqhamo ezimnandi kunye nezithelo ezomileyo , umgubo, ushukela, i-jam. Yiyo "iwindi ye-carbohydrates window" eyona xesha lifanelekileyo kakhulu lokusetyenziswa kwabo.