Kunyanya Kuchengetedza Makodhihydrates Ndicho Chinhu Chinokosha
Mucheka weBruce wakanaka kwauri uye zvokudya zvakakurudzirwa kuti uvandudze mararamiro uye hutano hwakakwana. Zvisinei, vatambi vanowanzotevera mitemo yakasiyana-siyana yehutano pasi pezvokudya zvemitambo . Izvi zvinosanganisira kudya mucheka mutsvuku sechinhu chikuru chemaginhaidhyti chine simba rekukurumidza uye glycogen zvakare. Vatambi vari kuita zvinopfuura kungoedza kushaya uremu uye zvinoda mizhinji yehydrohydrates kuti inopisa muviri wavo.
Kunyange zvazvo kudya mucheka mutsvuku kunoratidzika kusina kunaka, vatambi uye weightlifters vanorega kusava nemhosva ipi zvayo. Vanogara vachidya rizi chena sechikamu chinokosha chezvirongwa zvavo zvekudya. Chinangwa chemutambo uye munhu anorarama ari kupa huwandu hwakakwana hwe macronutrients kuti upe hutano hwakanyanya uye huzadza zvakanyanya nzvimbo dzakachengetwa zveglycogen. Mucheka wakachena unoita chikamu chikuru chekuita izvi uye unofungidzirwa kunakidzwa kwemitambo yemitambo yevatambi ava.
Inogona kunzwa sebasa renguva yakazara yevatambi uye vanomhanyisa kuti vafambise nhandare yevashandi pamwe nekudya. Makhahydrates akaita semucheka mutsvuku anokosha kuti adzore muviri . Carbs zvakare anozadza musimba glycogen mushure mushure mekushanda zvakanyanya. Chimwe chezvokudya zvakakurumbira kune vanosimudza ndiro ndiro huru yemucheka mutsvuku pamwe chete nechingwa chechiyi yakakangwa. Vanotsungirira vanowanzotakura carbo kutakura nemucheka mutsvuku vasati vaitika. Yakava chokwadi chinozivikanwa kuti mucheka mutsvuku unogamuchirwa uye unosarudza kudya kunovaka muviri kune vakawanda vatambi.
Maererano neMutauro weScience Sciences , zvokudya zvakagadzirwa necarbohydrate zvakasimudzika pamusoro pechirwere cheglycemic zvinopa nyore nyore kuwanika kwehydrohydrate kumusana glycogen synthesis. Kushanda kwakanyanya kunopedza shuga (glycogen) mumasimba ako uye kudya makodhihydrates akanaka zvakakosha kuzadza izvo zvakashandiswa. Vatambi vanofarira jisi jena sechisarudzo chikuru chemagidhyidhariti yekuzadzisa chinangwa ichi.
Mucheka wakachena wakareba pamusoro peglycemic index. Ichi chikwata chinopiwa kuti kudya kunoita sei shuga yeropa uye insulin. Maererano nenyaya yakabudiswa mu Journal of Sports Medicine , kuziva nzira yekuvandudza manyowa ehydrohydrate panguva yekuvhima kwenguva yakareba inokosha. Ichi ndicho chikonzero chekushandiswa kwemakrohydrate kushandiswa kubatsira vatambi vakakunda masimba emitambo yezvokudya.
Nei Chirairi Chichena?
Vatambi vanozivikanwa uye vanosimudza vanoziva kukosha kweglycemic kukosha kwemucheka mutsvuku kugovera mafuta anokurumidza kushanda zvakaoma uye kuita kuti musuru udzoke. Kusiyana nemucheka mutsvuku, mucheka mutsvuku haauyi nematambudziko asina kuvhiringidzika emakumbo (GI), zviratidzo zvekunetseka, uye kudzivirira kukwanisa kudya michina ine michina.
Mucheka weBrown nemimwe mbeu yose ine phytic acid (phytate ). Phytic acid inopesana nemishonga inomiririra kumamineri anokosha sematare, zinc, calcium uye magnesium ichidzivirira muviri wedu kuti urege kuatora.
Phytic acid iri mubazi rezviyo. Nzira yekugadzira inoshandiswa kushandura mutsvuku murairi kuchena jisi inobvisa phytate. Iyi ingangodaro imwe yezvenguva apo kunatswa kwezvokudya kunogona kunge kwakakosha. Izvi zvinonyanya kubatsira kuna carb njaa weightlifters nevatambi vanoda kuwedzera refu pasina musikana kutsamwa.
Kuenderera mberi kutsvakurudza kuri kuenderera mberi kwekunyadzisa phytic acid muhonye yeridhe uye mbeu yose. Zvimwe zvidzidzo zviri kuwanawo antioxidant inobatsira mu phytate. Izvi zvingaita kuti kuwedzerwa nhamba yemakhahydrates yakachengeteka kumakwikwi emakwikwi.
White Rice ndeKachengetedzeka Karhydrate
Vatambi havana nguva yekufunganya nezvehutachiva (GI) nharo kana utano hunoenda pamwe nokudya ruvara rune ruvara. Mucheka weBruce ane fiber yakawanda uye avo vanorarama vachitambura nekunzwa kwezvokudya vanogona kunge vane dambudziko nekudya zviyo zvakakwana.
Kuvhima kwakanyanya kunoda kudya mazhinji e carbs . Inyanzvi dzaro dzinorayirwa dzinotora 60g / h yegidhihydrates zvekudzidzira kwenguva refu zvinopfuura maawa maviri. Mucheka wakachena unofungidzirwa seti yakachengetwa starch kuti idye isati yaita zvekudzidzira, nyore nyore mudumbu, uye yakaratidzwa kuti inosangana nemitambo yezvokudya zvekudya.
Muchere Murairi wekushanda
Maererano neU.SA Information Rice, mupunga une zvakawanda zvehydrohydrates kupfuura mbatata yehuwandu hwekushumira. Kuputika, kutendeuka, uye pakarepo mucheka mutsvuku inoratidzirwa kudya kwekutanga uye kwekupedzisira . Kudya mucheka mutsvuku kunoita kuti muviri uwane zvakakodzera kune mutambi wenhangemutange.
Kunyange zvazvo mucheka mutsvuku ndiyo imwe nzira yakawanda yevatambi vemasikati nevatambi, zvingasava nzira yakanakisisa yevanhu vanogara. Uyewo, vaya vanodzidzisa kudarika 4-mazuva pavhiki kana kuti vanotambura nechirwere chemagetsi, ruzi rutsvuku kunoonekwa sarudzo yakanaka.
Murairi weBruce achiri chikafu chinopa utano hwakawanda. Zvinokurudzirwa kuti munhu wose ane hutano hwezuva nezuva uye munhu wega wezuva nezuva ane hutano hwakakwana. Murairi weBruce isu inopfuma ye fiber uye mishonga inokosha pakudya zvakanaka zvine utano hwakanaka .
> Sources:
Burke LM et al., Mahydratesiti nemafuta ekudzidzisa nekudzoka, Journal of Sports Sciences , 2004
> Cermak NM et al., Kushandiswa kwemakrohydrates panguva yekurovedza muviri seyerogogenic rubatsiro, Journal of Sports Medicine , 2013
> Hurrell RF et al., Kudyidzana kwePhytate kunogadzira migumisiro yekushanda kwemaindasitiri uye kugadzira misha pamushonga wesimbi kubva kune zvokudya zvekudya, British Journal of Nutrition , 2002