Iikhabhohayidrethi yenye yezona macronutrients eyonakaliswe luluntu. Kukho abantu aboyika ukutya okuziinkozo, ipasta okanye imifuno kuba baya kutyeba baze balahle lonke uqeqesho lwabo. Ngenxa yesi sizathu, abaninzi bayazibuza ukuba ngaba kufuneka badle i-carbohydrates emva koqeqesho okanye ukuzivocavoca.
Umzimba wethu kufuneka ugcine kuzo zonke izondlo-mzimba ukuze usebenze ngokufanelekileyo. Kwaye, nangona uninzi lucinga ukuba iiprotheyini zibalulekile emva koqeqesho, inyaniso kukuba sikwafuna iicarbohydrates ekupheleni kweseshoni eqatha.
Abantu abaninzi bacinga ukuba ukusebenzisa i-carbohydrates emva kokusebenza kuya kubenza batyebe, kodwa ixesha emva koqeqesho kuxa sinokuqiniseka ukuba iswekile ayiyi kujika ibe ngamafutha omzimba. Ukuba senza ukutya, into yokugqibela ekufuneka siyenzile kukutsiba i-carbohydrates emva kokuzivocavoca.
Zikhusela umzimba emva koqeqesho
Uphononongo olupapashwe kwiJenali ye-Applied Physiology yafumanisa ukuba iicarbohydrates yeyona ndlela ilungileyo yokunceda ukukhusela umzimba emva koqeqesho olunzulu. Ngokukodwa, ii-hydrates zithintela usulelo ekusekweni ekupheleni kweseshoni yoxinzelelo oluphezulu.
Xa sigqiba uqeqesho, umzimba wethu kwixesha elifutshane ukunciphisa umzimba, apho iiseli ezimhlophe zegazi kunye ne-lymphocyte ziphantsi. Oku kwenza amajoni omzimba akhuseleke ngakumbi kusulelo. Okukhona uqeqesho luqhushumba, kokukhona umzimba uya kufuna ukuchacha. Ngoko kunokutshiwo ukuba umthambo ophezulu kakhulu wonyusa umngcipheko wosulelo, olufana nosulelo lokuphefumla.
Iikhabhohayidrethi zinokunceda ekuthinteleni olu tshintsho lubi kwi-immune system. Ukuba sizitya ngexesha kunye nasemva koqeqesho, umzimba uya kugcina i-glucose kunye ne-fructose ukuyiguqula ibe amandla. Ngoko ke zama ukulawula amanqanaba eswekile yegazi, ukunciphisa uxinzelelo emzimbeni kunye nokuthintela amajoni omzimba ukuba abekwe esichengeni.
Phakathi kwe-30 kunye ne-60 grams
Iingcali zithi ukuthatha phakathi kwe-30 kunye ne-60 grams ye-carbohydrates kwiyure yokuqala okanye yesibini emva koqeqesho, kunokuzisa iingenelo ezibonakalayo. Isayensi ibonise ukuba xa silibazisa ukungena kwe-carbohydrate ngaphezu kweeyure ezimbini, izinga lokuzaliswa kwe-glycogen liyancipha ngama-50%.
Ukusetyenziswa kweglucose ecocekileyo, eyaziwa ngokuba idextrose, Yeyona inconywayo emva koqeqesho kwaye ayifuni ixesha lokugaya. Iglucose ifunxwa egazini ngoko nangoko, emva kokusetyenziswa. Ngale ndlela iya kungena kwizihlunu ngokukhawuleza kwaye isiphumo yeyona nto ikhawulezayo kunye neyona nto igqibeleleyo ye-muscle glycogen. Oku kuya kugcina izihlunu zizaliswe ngumlinganiselo owaneleyo we-glycogen kwi-workout elandelayo, ukutsala amanzi kwiiseli ze-muscle, kunye nokwandisa ubunzima bemisipha.
Nokuba asithathi umgubo weprotheyini, sinokubandakanya ezinye ukutya okunecarbohydrate kwi-snack emva kokuzilolonga. Asiyi kunceda amajoni omzimba kuphela, kodwa siya kubuyisela amandla ethu. Siya kukuphepha ukugqiba sidiniwe emva ekhaya, kwaye siphelelwa ngamandla imini yonke.