Vatambi vakawanda vanotora mabhawa emagetsi pavanenge vaine nzara shoma, asi vasina kukwana kuti vadye kudya kwakakwana. Zvisinei, mabhawa aya anowanzo fanira kutsenga usati waita maekisesaizi pane kudya zvakanaka. Zvisinei, ndeipi nguva yakanakisisa?
75 muzana yevanhu havaidye panguva yakakodzera, asi vangabatsira sei mafuta ekufambisa? Mabhawa emagetsi anowanzo akakwira mumakori uye macarbohydrates kupfuura echinyakare protein bar. Semuenzaniso, vamwe vane 230 macalories ane oats semichina yekutanga. Oats inopa makabhohaidhiretsi akaomarara, ayo anotora nguva kugaya uye kupa muviri simba rakasimba mukati mekurovedza muviri kwako.
Zviri nani kuti udye yakaoma carbohydrate energy bar ingangoita awa usati waita maekisesaizi nekuti anotora nguva yakareba kuti agaye pane nyore carbohydrate (chimwe chinhu chakagadzirwa nehupfu chena). Kana isu tikadya bhaa nekukurumidza tisati taita maekisesaizi, zvakanaka chimwe chinhu chine nyore uye chinogayiwa makabhohaidhiretsi.
Chii chinofanira kunge chine simba bar?
Pane zvimwe zviitiko apo zvingave zvakanaka kuve nebhawa iwe usiri kugadzirira kufamba. Iwe unongofanirwa kuve nechokwadi kuti ine ese matatu macronutrients: makhahydrates, mapuroteni uye mafuta.
Kana iwe uchidya imwe senge pakati pemangwanani kana masikati, unofanirwa kuona kuti ine chiyero chakanaka chemakhahydrates, ane faibha, mapuroteni, uye mafuta kuti akubatsire kunzwa wakaguta uye kudzikamisa mazinga esimba mukati memaawa mashoma ekudya. it.
Kudya tudyo parwendo, kazhinji zvakanakisa kuve nechimwe chinhu chine mapuroteni uye mafuta ane hutano; izvo zviviri zvinovaka muviri zvinopedza nzara uye zvinokuchengetedza iwe wakaguta pakati pekudya. Kazhinji hazvikurudzirwe kudya bhawa yesimba sechikafu kana usiri kuita maekisesaizi, kunze kwekunge usina nguva yekudya chikafu chakazara. Mumamiriro ezvinhu akadaro, bhaa inogona kuunza zvimwe zvinovaka muviri muhurongwa hwako kuti ikupe simba rakasimba kuti upedze zuva.
Isu tinopawo zano kutsvaga uyo ane zvimisikidzo zvaunoziva nekunzwisisa, pane zvekuwedzera senge artificial sweetener uye mafuta akasanganiswa. A bit of shuga zvakanaka, asi kana zvichigoneka, haisi yekutanga ingredient. Izvo zvinotsiva shuga zvinowanikwa mumabhawa akawanda emagetsi zvinogona kukanganisa hurongwa hwekugaya, uye zvinotapira zvekugadzira zvinowanikwa mumabhawa e-low-calorie zvinokanganisa maitiro emuviri emuviri we insulin kune shuga.
Mazhinji eshuga anogadzirwa anoshandiswa semasimba emagetsi mumabhawa emagetsi ekugadzira uye gels anobatsira kumatambudziko emudumbu, senge bloating, flatulence, kana kugara uye kusingafadze nzvimbo yekugezera. Mumabhawa emagetsi echisikigo, huwandu hwakanyanya hwemakhahydrates hunobva kune zvakasanganiswa semichero yakaomeswa, oats, uye zviyo. Kana tikasarudza imwe ine fructose (shuga yemuchero) uye glucose, tichakwanisa kutora huwandu hwehuwandu hwesimba hunobvira.
Nguva chaiyo
Kuti tizive nguva yekutora mabhawa emagetsi, tinofanira kufunga nezvenguva yakakodzera yekudzidziswa kwedu.
usati waita maekisesaizi
Vakawanda vedu tinodzidzira mangwanani-ngwanani. Inzira yakanaka yekutanga zuva, asi kurovedza muviri usina chinhu kunogona kunge kuri kukutadzisa. Muviri unochengeta mafuta muchimiro cheglycogen mumhasuru, iyo yatinopisa panguva yekurovedza muviri. Kudya makabhohaidhiretsi usati waita maekisesaizi anoita sekusvetuka-svetuka, zvichibatsira muviri kutanga glycogen kupisa maitiro.
Tinokurudzira kutora mafuta kumativi Awa pamberi kubva pakurovedza muviri, sezvo izvi zvichapa muviri wako mukana wekutora macarbohydrates kuti agone kushandiswa. Hafu yeawa zvisati zvaitika zvaizoshandawo. Kana isu tisingakwanise kumirira kwenguva yakareba kudaro, chimiro chesimba chinokurumidza kuita, senge gels simba kana chews, ingave sarudzo iri nani.
Kana iri huwandu hwemabhawa emagetsi, zvinoenderana nekuti inguva yakareba sei uye inonetsa iyo Workout ichave. 30-60 magiramu emacarbohydrates dzinofanira kukwana kweawa imwe ine mwero simba. Kuti tiite basa rakareruka, tinogona kuwana mabhawa akareruka.
Mabhawa emagetsi handiwo ega ega pre-workout mafuta atingasarudza. Kana tikakwanisa kudya maawa maviri kusvika matatu tisati tabuda, mamwe manyuko makuru esimba uye kudya kunovaka muviri kungasanganisira ndiro yeoatmeal ine muchero mutsva kana wakaomeswa, yoghurt yechiGiriki ine huchi negranola, chimedu chetoast nepecan butter, kana bhanana.
panguva yekurovedza muviri
Zvitoro zvemuviri zveglycogen zvinogara zvakatenderedza maminetsi makumi mapfumbamwe. Saka kune chero kurovedza muviri kwenguva refu kupfuura iyi (kana kunyanya kurovedza muviri kwakanyanya), zvinogoneka kuti muviri wedu upere simba. Sezvineiwo, tinogona kudzivirira izvi tisati tasvika ikoko nekuchengeta zvitoro zvesimba zvemuviri zvakazara nemacarbohydrate panguva yekurovedza muviri.
Semitemo yezvigunwe, kana tichizodzidzira kwemaminitsi makumi mapfumbamwe kana kupfuura, tinofanira kuva nechinangwa chekudya pakati pe90 ne30 magiramu emacarbohydrates paawa. Izvi zvinenge zvakaenzana nebhawa imwe kana imwe nehafu. Muviri wese wakasiyana, saka tinogona kuona kuti tinogona kuita zvakanaka pane zvishoma, kana kuti tinoda kutora zvakawanda. Vamwe vatambi vekutsungirira vanowana kuti vanoda kusvika ku60 magiramu emacarbohydrates paawa.
Zvinogona kuita sezvinopesana nekuti isu tine masikirwo akakwana emaminetsi makumi mapfumbamwe, asi kuti tirambe takazara, tinofanira kuedza kutanga kushandisa simba rakawanda. mushure memaminitsi makumi maviri yechirongwa uyezve chengetedza kuyerera kwakadzikama kwemakhahydrates pamaminitsi makumi maviri ega ega. Tichadya tisati tanzwa nzara nekunwa tisati tanzwa nyota yekuchengeta kuita.
mushure mekurovedza muviri
Kudya makabhohaidhiretsi mushure mekudzidziswa kunodzosera zvitoro zvesimba zvakapera, izvo zvinosimudzira uye nekumhanyisa kupora kwemhasuru. Kukurudzira kupora kunorevawo kuti hatinyanyi kunzwa kuneta uye kupenga gare gare, uye kashoma kushuva chikafu chine mafuta uye chine shuga zuva rese.
Kuchengeta pamhando yemacarbohydrates zvakare kunopa muviri wako mukana wakanakisa wekuzvidzoreredza wega uye kuzvichengeta wega. Zvakakoshawo kudya mapuroteni mushure mekurovedza muviri, izvo zvinobatsira nekugadzirisa tsandanyama. Magiramu emapuroteni aunozoda anoenderana nehukuru hwako uye kusimba kwekurovedza muviri kwako, asi isu tinokurudzira kudya musanganiswa wemapuroteni echisikigo uye makhahydrates nguva pfupi mushure mekurovedza muviri, kazhinji. mukati memaminitsi makumi matatu mushure mekupedza.