Carbohydrates ndiyo inowanzoshandiswa nevatambi
Zvose simba ratinofanira kurarama pamwe chete nekurovedza muviri zvinobva pane zvatinodya uye mvura inonwiwa yatinonwa. Izvi zvinovaka muviri zvinowanzoputswa mumakirasi matatu:
- Carbohydrates
- Mafuta
- MaProteins
Chikamu chimwe nechimwe chezvokudya chinokosha kune hutano uye isu tose tinofanira kudya zvokudya kubva kune imwe nhengo. Izvo zviitiko zvatinoda kudya zvikafu izvi, zvisinei, zvinowanzova musoro wehurukuro.
Mitambo Chikafu - Makhahydrates
Carbohydrate ndiyo inonyanya kushandisa simba revatambi. Hazvina mhosva kuti ndeipi mitambo yauri kutamba, yakaoma ma carbs inopa simba rinopisa mutsara. Imwe inodyiwa, makhaidhaidhini anotsemuka kuva shuga maduku (glucose, fructose, uye galactose) inoshandiswa uye inoshandiswa semasimba. Chero glucose isina kudiwa pakarepo inochengetwa mumasumbu uye chiropa nenzira yeglycogen. Kana izvi zvese zveglycogen zvadzazadzwa, chero zvimwe zvinowanikwa zvakachengetwa sehupfu.
Glycogen ndiyo inopa simba rinowanzoshandiswa pakushandisa. Inodiwa chero ipi zvayo pfupi, zvakasimba zvekurovedza muviri kubva pakutsvaga kusvika pakugadzirisa muviri nokuti inowanikwa nyore nyore. Glycogen inopawo simba mumaminitsi mashomanana okutanga emutambo chero upi zvake. Penguva refu, kwenguva shoma, muviri unogona kubatsira mafuta, asi glycogen ichiri kudiwa kubatsira kubvisa mafuta kuva chimwe chinhu chinoshandiswa nemisungo.
Kudya kwakakwana kweakagidhyidrate kunobatsirawo kudzivirira mapuroteni kubva kushandiswa semasimba. Kana muviri usina kamu-carbohydrate yakakwana, mapuroteni akaparadzana kuti aite glucose kuti ave nesimba. Nemhaka yekuti chinonyanya kukosha cheprotheni chakaita sezvivako zvehutundu, pfupa, ganda, bvudzi, nemamwe matukisi, kuvimba nemapuroteni emasimba (nokusakwanisa kutora makodhihydrate akakwana) kunogona kukanganisa mano ako ekuvaka nekuchengetedza mishonga.
Uyezve, izvi zvinomanikidzai itsvo nokuti dzinofanira kushanda zvakaoma kuti dzibvise zvinyorwa zvepuroteni kuputsika.
Carbohydrate ine mamwe mabasa akasiyana mumutumbi, kusanganisira kufungidzira chirwere chinonzi nervous system (CNS) uye uropi.
Akachengetwa Carbohydrates
Rimwe gramu yemakrohydrate inopa makori mana emasimba. Vatambi vanowanzoreva nezvemaginhaidhyrate ekuderedza uye ma carbohydrate ekuderedza izvo zvinoreva kuwanda kwemaginhahydrate simba tinogona kuchengeta mumatumbu edu. Izvi zvinowanzotarisa 2 000 makhabhohydrate makori, asi isu tinogona kuchinja nhamba iyi kuburikidza nekuderedza uye kutakura. Munguva yekuderedza (kubva pakudya, kurovedza muviri, kana kusanganiswa) tinoshandisa ghasijidha yakachengetwa.
Kana tikasazadza zvivigiro izvi, tinogona kubuda kunze kwefurairi kuti tive nekudzidzira nguva pfupi. Vatambi vanowanzoreva izvi se "bonking" kana " kurova rusvingo ." Nenzira imwecheteyo, kudya zvakawanda zvekhakhenijidha kunogona kuwedzera idzi zvitoro. Izvi zvinowanzonzi se-carbohydrates loading kana carbo-loading. Kunyange zvazvo munhu wose ari akasiyana, uye simba redu rekugadzirisa makhahydrates richasiyana, maererano naDan Benardot, munyori weExpensive Sports Nutrition, "Vanhu vanogona kuchengetedza anenge 350 gm (1,400 kilocalories) nenzira yemusana glycogen, mamwe magirogiramu 90 (360 kilocalories) muropa, uye shoma shoma rinopararira muropa (~ 5 gramu, kana anenge 20 kilocalories).
Izvo zvakakura masimba emuviri, iyo inogona kunge yakanyanya kugadziriswa glycogen asiwo yakawanda inogona kudiwa. "
Imwe nhengo inowanikwa mukutsvakurudza inoratidza kuti glycogen yakawanda yekuchengetedza inenge magiramu 15 kilogiramu yehutatu hwehuviri (15 gramu pa 2.2 pounds). Neyi mathemati, mutambi wechi 175-pound angachengetedza kusvika 1200 gm glycogen (4,800 makoriori) iyo inogona kukurudzira zvakasimba-kushanda muviri kwenguva yakati.
Carbohydrates uye Kuita Zvekuita
Carbohydrate yakachengetwa seglycogen inowanikwa nyore nyore simba rekushandisa muviri. Inguva yakareba sei simba iri rinoguma rinotarisana nekureba uye kusimba kwekuita muviri uye rinogona kumira chero kupi zvako kubva pamaminetsi makumi matatu kusvika ku90 kana kupfuura kana kupfuura.
Kuti urege kudzimisa kunze kwesimba panguva yekurovedza muviri, tanga ne maduka akazara glycogen, uzadzidze panguva yekurovedza muviri uye uvagadzirire mushure mokunge muviri uchinge wakagadzirira kuenderera mberi.
Marudzi eCarbohydrate
Makhahydrates akaparadzaniswawo maitiro akaoma uye akaoma. Sirasi yakajeka (carbs) inoshandiswa uye inoshandurwa kusimba zvakakurumidza uye inopa simba rinokurumidza. Zvibereko uye zvinwiwa zvemitambo zvakanaka kubva kune ma carbohydrates ari nyore.
Mahydrohydrates akawandisa anotora nguva yakareba kuti inyore uye inopindirwa mumuviri. Vanotora nguva yakareba kuti vaputse uye saka vopa simba pane zvishoma nezvishoma pane zvishuga zviri nyore. Mienzaniso yemakinehydrates yakaoma zviyo, chingwa, uye pasta. Starch uye fiber zvinotorwawo zvakakomberedzwa se-carbohydrate asi fiber haikwanisi kugadzirwa kana kushandiswa kuti ive nesimba. Starch ndiyo inonyanya kukosha kune simba mumutambo nokuti inoputsika uye inochengetwa seglycogen. Zvokudya zvakakwirira mumashizha zvinosanganisira zviyo zvose zvezviyo, zviyo, pasta, uye mbeu.
Sources:
Nzvimbo Yakarongedzerwa kubva kune Dietitians of Canada, American Dietetic Association, uye American College yemitambo yemishonga, Canadian Journal of Dietetic Practice and Research mu Winter of 2000, 61 (4): 176-192.
Dan Benardot, PhD, RD, FACSM, Advanced Sports Nutrition, Human Kinetics, 2005.
Kevin JAcheson, PhD, et al. Glycogen Kuchengetedza Maitiro uye De Novo Lipogenesis PaMassive Carbohydrate Overfeeding muMunhu13. The American Journal of Clinical Nutrition. l988 48: 240-7.
Jørgen Jensen, et al. Basa reSkeletal Muscle Glycogen Kuputsika kweMutemo weInstulin Sensitivity kuburikidza nekudzidzira muviri. Front Physiol. 2011; 2: 112.