Pane kukakavadzana pakati peyanzvi muzvinyorwa zviduku-dib uye avo vane nyanzvi mukurovedza muviri uye kuwedzera kukudzidzira pamusoro pebato rekugadzirisa kwekakinhydrate mukuvaka musimba nesimba. Pano pane nhaurwa dzinogadzirwa neongororo nyanzvi Paul Rogers uye mhinduro kubva kunzvimbo yakaderera-carb.
Carbohydrate seMafuta ekudzidzira
Rogers anoti ma carbohydrates ndiwo mafuta makuru ekushandisa muviri, kunyanya "kukurumidza uye kushanda nesimba".
Sezvo zvakadaro, ivo vanokosha kune "vatambi, vadzidzisi vekurema, uye maitiro ekuremedza". Anotaura kune zvidzidzo zvishoma kuti aratidze pfungwa yake, achitaura kuti hapana mafuta kana mapuroteni ane simba rine simba rekushanda zvakanyanya. Anotaurawo kuti pasi-carb, high-protein diet zvinogona kukanganisa kuwanda kwemapfupa.
Zvisinei, vanhu vakawanda vari muchitsika chepasi-chebha, zvikuru, vanoita zvekuita zvekuvaraidza zvine mwero. Havasi vashanyi vakazvitsaurira, vashandi vezvemuviri, kana zvakadaro. Iwe unogonawo kuparadzanisa avo vanoita zvikuru mumapoka evatambi vanoita kunyanya mabasa ekutsungirira izvo zviri kunyanya aerobic (semuenzaniso kutamba, mabhasikoro) uye weightlifters nevamwe vanoita zvishoma zvishoma zvevanaerobic muscle basa.
Kusati kwauya kwekurima, mitsva-gatora madzinza mumamiriro okunze anononoka akadya zvikafu zvakaderera mukati memakrohydrate (munguva yechando, yakadzika kwazvo mu carbs). Zvokudya izvi zvaiwanzokwirira mumafuta, izvo zvakakosha.
Kuti varambe vari vapenyu, vaitungamira mararamiro anoshanda zvikuru pane zvokudya zvakaderera-carb. Nezviyero zvakawanda, hutano hwedu hwakatanga kuderera patakatanga kutanga mbeu, kunyange izvi zvichida zvakare zvakabatsira "hupfumi" sezvatunoziva.
Kudya-Carb Zvokudya uye Kuedza Kudzidzira
Iyi inzvimbo isina kumbobvira yanyatsotsvakurudza, asi izvi ndezvimwe zvinhu zvinoratidzwa nezvidzidzo zvakaitwa.
Vashandi vanoremekedzwa vanoita kutsungirira-rudzi rwekuita basa rinowanzova nehope muhutano mumavhiki ekutanga ezvokudya zvakaderera-carb, asi miviri yavo inowanzopora mukati memavhiki maviri kusvika mana. Chimwe chidzidzo cheNew Zealand chakaratidzira muenzaniso chaiwo wevatambi vatsungirira, avo vakaderedza simba pakutanga asi vakavandudza zvakanaka. Vamwe vatambi vanorondedzera kuwedzera mune zvekuita zvekushanda nekugadzirisa mukushanda kana vakashandiswa kudya.
Iyi nzira yakatumidzwa se "keto-adaptation" kana "mafuta anogadziriswa" sezvo muviri unogona kuve nani kukwanisa kushandisa mafuta nekuda kwesimba. Pane nharo pamusoro pokuti kuderera mukati memakhahydrijeni kudya kunofanirwa kunge kwakagadzirisa keto-kuchinja. Vamwe vanoti pasi pe20 muzana yekoriori, asi kune kushayikwa kwezvidzidzo.
Keto-kuchinja kunogona kunge kusingashandisi kushandiswa mune zvishoma zvishoma, asi panewo nharo pamusoro penyaya iyi. Kune rumwe rutivi, izvi hazvireve kuti kureva kudya-carb yakaderera kunoremekedzwa kuti uwedzere. Mumwe purofesa wekorogi wekurovedza kwemitambo anoti nhengo dzemauto powerlifting pajiji rake vose vanodya kudya kwemazana makumi maviri kana makumi mana emakinehydrate. A nutritionist uyo muiti wehupenyu anotaura kuti chii chinodiwa ndeyomuwandu wezvokuwedzera wemakrohydrate vasati vasimudza.
"Inenge magiramu mashanu emakrobsi maviri masheti maviri akakwana kutora glycogen yakarasika panguva yekurovedzwa." Somuenzaniso, kwema15, anenge makirogiramu makumi matatu emakerubhi aizoita mano. " Ichi ndicho chiyero chemakinhydrate mukati, somuenzaniso, 1 1/2 makapu emuzambiringa- kwete kufanana nezvokudya izvo zvakaderera mumakhahydrates kupfuura zvinowanzokurudzirwa.
Panguva yekurasikirwa kwekurema, kudya kwakaderera kwecarb kwakave kwakaratidzwa zvakare kuchengetedza muviri wakaonda kana uchienzaniswa nepamusoro-kudya mhuka.
Points of Agreement
Rogers anoti mapuroteni haasi mafuta ane simba zvachose, kunyange zvazvo muviri unowanzoita glucose kubva pauri. Zvidzidzo zvepanyama zvinogona kutambura mumavhiki ekutanga ezvokudya zvakaderera-carb.
Zvisinei, zvidzidzo zvakaitwa munguva ino yakatarwa zvinofanira kuonekwa kuburikidza nemuchero iwoyo. Mamwe ma carb asati aita basa anogona kuva pfungwa yakanaka, kunyange izvi zvingave zvichiri kuitwa mumamiriro ezvinhu ezvokudya zvakaderera.
Pfungwa dzekusawirirana
Mamwe mafungiro akaumbwa pane zvidzidzo zvemashure mushure memazuva mashanu pane zvokudya zvakaderera-carb, iyo iri pakati pematatu kusvika mashanu mazuva mashure mushure mekudya kwekudya. Zviri pachena kuti nguva yakaipisisa yekuita chidzidzo chakadai, sezvo zvivako zveglycogen zvakapedzwa pasina keto-kugadziriswa zviri kunyatsogadziriswa kuti zvibatsire. Kunyange zvakadaro, kukakosha-kashandiswa kunogona kuonekwa kunyange munguva iyoyo pfupi.
Imwe iyo Rogers inogadzira ndeye-low-carb uye / kana yakakwirira-mapuroteni kudya zvinokanganisa mafupa emaminetsi emagetsi. Kudya-carb kudya kunowanzofungidzirwa kuva yakanyanya muprotheni, asi kazhinji haisi. Zvidzidzo zvinoratidza kuti hapana chakaipa pamapfupa kubva kune-high-protein diet uye kuti pangava nemagariro akanaka. Zvisinei, iyo nyaya iyo iwe unogona kuwana zvidzidzo nemigumisiro kune rumwe rutivi.
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