Carbohydrates ndeimwe yeakanyanya kukuvadzwa macronutrients nenzanga. Kune vanhu vanotya kudya zviyo, pasta kana muriwo nekuti vanozorema vorasa kudzidziswa kwavo kwese. Nechikonzero ichi, vazhinji vanoshamisika kana vachifanira kudya macarbohydrates mushure mekudzidziswa kana kurovedza muviri.
Muviri wedu unofanirwa kuunganidza pane zvese zvinovaka muviri kuti ushande nemazvo. Uye, kunyangwe vazhinji vachifunga kuti mapuroteni akakosha mushure mekudzidziswa, chokwadi ndechekuti isu tinodawo macarbohydrates pakupera kwechikamu chakasimba.
Vanhu vazhinji vanofunga kuti kudya makabhohaidhiretsi mushure mekurovedza muviri kuchaita kuti vawedzere uremu, asi nguva mushure mekurovedza muviri ndipo paungave nechokwadi chekuti shuga haizoshanduke kuita mafuta emuviri. Kana isu tiri kudya, chinhu chekupedzisira chatinofanira kuita kusvetuka carbs mushure mekuita maekisesaizi.
Vanodzivirira muviri mushure mekudzidziswa
Chidzidzo chakaburitswa muChinyorwa cheApplied Physiology chakawana kuti makabhohaidhiretsi ndiyo yakanakisa sarudzo yekubatsira kuchengetedza muviri mushure mekudzidziswa kwakanyanya. Kunyanya, mahydrates anodzivirira kutapukirwa kubva pakupera kweiyo yakanyanya kusimba chikamu.
Patinopedza kudzidzira, muviri wedu uri munguva pfupi ye kuderedzwa kusadzivirirwa, uko masero machena eropa uye lymphocytes ari pasi. Izvi zvinoita kuti immune system iwedzere kubatwa nehutachiona. Kunyanya kuputika kwekudzidziswa, muviri unozoda kupora kwenguva yakareba. Saka zvinogona kutaurwa kuti maekisesaizi epamusoro-soro anowedzera njodzi yezvirwere, zvakadai sehosha dzekufema.
Makabhohaidhiretsi anogona kubatsira kudzivirira idzi shanduko dzisina kunaka muhurongwa hwekudzivirira zvirwere. Kana tikazvidya panguva uye mushure mekudzidziswa, muviri unounganidza glucose uye fructose kuti ushandure kuva simba. Saka zvakare edza kudzora huwandu hweshuga, kuderedza kushushikana pamuviri uye kudzivirira immune system kuti isakanganiswa.
Pakati pe30 ne60 magiramu
Nyanzvi dzinoti kutora pakati pe30 ne60 magiramu emacarbohydrates muawa yekutanga kana yechipiri mushure mekudzidziswa, inogona kuunza zvikomborero zvinooneka. Sayenzi yakaratidza kuti kana tikanonoka kudya kwekabhohaidhiretsi neanopfuura maawa maviri, glycogen replenishment rate inodzikira ne50%.
Kushandiswa kweglucose yakachena, inozivikanwa se dextrose, Ndiyo inonyanya kukurudzirwa mushure mekudzidziswa uye haidi nguva yekugaya. Glucose inopinzwa muropa nekukurumidza, pakarepo mushure mekunwa. Nenzira iyi inozopinda mumamhasuru nekukurumidza uye mhedzisiro ndiyo inokurumidza uye yakanyanya kukwana yemhasuru glycogen. Izvi zvinochengeta mhasuru dzakazadzwa nehuwandu hwakakwana hweglycogen kune inotevera Workout, kudhonza mvura mumaseru emhasuru, uye kuwedzera tsandanyama.
Kunyange tikasatora mapuroteni ehupfu, tinogona kusanganisira mamwe chikafu chemakhahydrates kune post Workout snack. Kwete chete tinenge tichibatsira immune system, asi isu tichadzoreredza simba redu. Tichadzivisa kuguma taneta tadzokera kumba, uye kupera simba kwezuva rose.