Glycogen ndiyo nzira huru iyo muviri unochengetedza glucose kuti inoshandiswe gare gare. Sezvo vazhinji vema carbohydrate isu tichidya zvinoguma seglucose, zvinokosha kuti tikwanise kuchengeta zvimwe zvekudzivirira mazinga eropa rehuga uye kupa glucose kune chikamu chemuviri unochida. Glycogen mamolekemu ndiyo iyo yekuchengetedza. Glycogen mumhuka, kusanganisira vanhu, yakafananidzwa neyamashizha mumiti, sezvo samasikemu ematokisi ariyo glucose yakachengetedzwa mumiti.
Kuvhiringidzika Cherechedza: Glycogen dzimwe nguva inopesana nehomoni glucagon, iyo inokoshawo mu carbohydrate metabolism uye neropa glucose control.
Zvimwe Pamusoro peGlycogen
Glycogen ihombekitari huru yakagadzirwa muchiropa uye inonyanya kuchengetwa muropa uye musero masero. Mushure mokunge tadya marubhaidhydrate akawanda kupfuura miviri yedu inogona kushandisa panguva ino, glycogen inogadzirwa kubva kune yakasara glucose. Gare gare, apo ushuga hweropa hukawa, glycogen inoputsika kuti isunungure glucose yakawanda muropa. Zvokudya zviduku-carb pakutanga zvinoderedza glycogen yekuchengetedza, kunyange kune imwe nzvimbo iyo chero kurasikirwa kwekurema kunobatsira zvakafanana.
Sezvo glycogen mamolekemu ine mvura yakawanda yakabatanidzwa (katatu kusvika mana kuwanda kwehutundu weglucose), imwe "uremu hwemvura" inorasikirwa pakutanga kwekurema kwekurema, uye izvi zvinonyanya kuitika pane kudya kwakadzika-carb. Zvitoro zveglycogen zvinotsiviwa zvishoma pashure pacho, zvinoreva kuti imwe ye "uremu hwemvura" inodzoka zvakare.
Izvi zvinokonzera kupera kwemazuva mashoma (asi kwete mafuta kurasikirwa stall).
Glycogen uye Kudzidzira
Mutumbi unogona kuchengetedza anenge 2000 makorikoni ehugauko seglycogen. Izvi zvinova nharo yevatambi vemwoyo murefu (semuenzaniso marathon vanomhanya nevatasvi vemabhiza marefu) vanogona kupisa mazana emakirori mumaawa mashomanana.
Apo vatambi vanomhanya kubva kuGlycogen, vanonzwa hurumende isinganzwisisiki inowanzonzi "kurova rusvingo" uko iyo isina simba rekuenderera mberi kudzidzira. Nzira mbiri dzinozivikanwa dzekudzivisa izvi ndezvi:
- Carbo-loading : kudya chizhinji chemaguhaidhyrate isati yasvika pamberi pekutsungirira. Iyi nzira yakanyanya kusakanganiswa.
- Kushandisa glucose gel uye mamwe mahydrohydrates ari nyore kumedza nekuchera panguva yechiitiko chacho.
Kune imwe nzira yechitatu iyo vamwe vatambi uye vadzidzisi vari kuedza, izvo zvinotevera kutevedza kwechitoro-ketogenic kusvikira muviri uchisvika kune imwe nyika inonzi keto-kuenderana. Munyika iyi, muviri unokwanisa kuwana mafuta akachengeterwa simba zvakanyanya nyore, uye sezvo mutumbi unogona kuchengetedza makirogiramu akawandisa semafuta, glucose inenge isinganyanyi kukosha pakuita basa racho. Ikozvino mava nemishumo yakawanda yevatambi vanofamba kwenguva yakareba pasina makero akawanda emakhahydrates kana vari keto-akashandurwa, uye pane imwe tsvakurudzo yekutanga pamusoro pechiratidzo. Mumwe muenzaniso weizvi unoratidzwa mumavhidhiyo "Run on Fat", iyo inotevera avo vakaroorana vanobva kuCalifornia kuenda kuHawaii pane kudya kwaiva 9 muzana yemakrohydrate. Izvozvo zvinogona kuitika kuti kuchengetedza glucose hakufaniri kunge kuri kukanganisa icho chaimbofungidzirwa kuva kuburikidza neketo-kuenderana.
> Sources:
> Eberle SG. Kutsungirira Sports Nutrition . Champaign, IL: Human Kinetics; 2014.
> Kreitzman SN, Coxon AY, uye Szaz KF. Glycogen kuchengetedza: mafungiro e nyore kuora kurasikirwa, kuwandisa kuwedzera zvakare, nekusavhiringidza mumanzwiro ekugadzirwa kwemuviri American Journal of Clinical Nutrition. Vol 56, 292S-293S.
> Volek JS, Phenney SD. Unyanzvi neSayenzi yeChite Carbohydrate Performance . Berlín: Beyond Obesity LLC; 2012.