I-Glycogen inobudlelwane obuhle kunye nokusebenza kwethu kwezemidlalo. Kwisikhokelo sokuba wonke umgijimi kufuneka azi, sachaza indlela ekuchaphazela ngayo ukusebenza kwethu kunye neenkqubo ezahlukeneyo ezibandakanyeka kumandla.
Apha siza kukuxelela ukuba kukuphi ukutya okulungileyo kakhulu ukunyusa amanqanaba e-glycogen, xa unokunqongophala. Ukunciphisa i-glycogen kunye nokulahla ubunzima bamanzi kuya kubangela ukuhla kobunzima bomzimba, nangona nje okwethutyana.
Emva kokuzivocavoca, iingcali ezininzi zincoma ukuba "ufake i-refuel" ngesidlo okanye i-snack enika zombini i-carbohydrates kunye neprotheni, eya kunceda ukugcwalisa izitolo ze-glycogen kunye nokuxhasa ukukhula kwemisipha. Ukuba senza malunga neyure enye yomthambo ophakathi, kuyacetyiswa ukuba uzalise emva kwe-5 ukuya kwi-7 grams / kg ubunzima bomzimba we-carbohydrates (kunye neprotheni) ukubuyisela ngokupheleleyo i-glycogen yezihlunu kwiiyure ezingama-24 ukuya kwii-36.
Wazi njani ukuba unomgangatho ophantsi we-glycogen?
Kubadlali abanomdla ukwazi ukuba banamanqanaba aphantsi e-glycogen. Eyona nto iqhelekileyo kukubona ubuthathaka kwaye uzive unzima emilenzeni. Umzimba uphinde ube yi-catabolic njengoko izicubu zomzimba ziqhekeza iprotheni kunye ne-amino acids zibe yi-glucose, ngokukodwa "ukuzityela ukutya." Oko kunokukhokelela kumonakalo ongafanelekanga wemisipha kunye nokulibazisa ukuqeqeshwa ngenxa yokuba izicubu zomzimba ezonakeleyo azigcini kakuhle i-glycogen.
Kwezinye iimeko, kukho iimpawu ezimbini ezicacileyo ezisilumkisayo ukuba kufuneka sinikele ingqalelo kwimisipha yethu:
Uqeqesho luphezulu kuwe
Masithi uphumle kakuhle kwaye unenkqubo yoqeqesho elungelelaniswe namandla akho omzimba. Ukuba ngequbuliso uziva ngathi uqeqesho lwakho lunzima kakhulu okanye lunzima kunesiqhelo, unokuba uswele i-glycogen.
Cinga ukuba i-glycogen ngowona mthombo wamafutha ekusebenzeni kwakho, ngoko ke ukuba awunayo isixa esifanelekileyo uya kuziva ngathi ufuna ukufa. Kwaye into yokugqibela esiyifunayo kukuba uzive usiba worse ngokuya ejimini.
Ngaba uziva ngathi ubhitya ebusuku?
Igram nganye ye-muscle glycogen igcina phakathi kwe-3 kunye ne-4 grams yamanzi. Ukuba udla i-110 grams ye-carbohydrates, sinokuthi uya kwandisa ubunzima bakho ngesiqingatha sekhilo.
Ngokwahlukileyo, sinakho ukuba kukho intsilelo kwi-glycogen reserves, kunokwenzeka ukuba unokulahlekelwa iikhilogram eziliqela kwimiba yeeyure. Nangona oku kunokuba nomvuzo kwixesha elifutshane (kunye nephupha labantu abaninzi), kufuneka sithathe njengesilumkiso sokuba kufuneka sizalise i-muscle glycogen.
Indlela yokunyusa amanqanaba e-glycogen?
Nangona i-glycogen ifika kumlinganiselo omkhulu kwi-carbohydrates, ayiyi kukwanela ukutya okwaneleyo kwesi sondlo ukugcina amanqanaba aphezulu e-glycogen. I-Glycogen isoloko ichithwa kwaye ihlaziywa, ngoko kufuneka ugcine i-carbohydrate yakho yemihla ngemihla iphezulu.
Kufuneka sibe nokutya okwaneleyo iicarbohydrate. Loo mali, ngokuqinisekileyo, isekelwe kukwakheka komzimba wakho kunye nenqanaba lomsebenzi. Kodwa kufuneka kube phezulu kangakanani ukutya?
- Ukuba ujonge ukomeleza kunye nokwakha izihlunu, kuya kufuneka utye phakathi kwe-1 kunye ne-3 yeegrem ye-carbohydrates ngeponti yobunzima bomzimba ngosuku.
- Ukulahlekelwa ngamanqatha, ukutya kwakho kwe-carb kuya kuxhomekeka kakhulu kwiikhalori ezininzi ozishiye emva kokubeka iinjongo zakho zeprotheni kunye namafutha. Uninzi lwabantu luthatha phakathi kwe-1 kunye ne-1 grams ngekhilogram yobunzima bomzimba.
- Ukuba ungumdlali wokunyamezela, ukutshisa kwakho i-glycogen kuya kuba phezulu kakhulu kunomdlali we-gym. Unokufuna malunga ne-5 grams ye-carbs nganye ngeponti yobunzima bomzimba.
Ngapha koko, kukho izifundo ezicebisa ukuba uthathe iicarbohydrates rhoqo ngeyure, ukuba uqeqesho lwakho luthatha iiyure ezininzi ngokulandelelana.
Ukuba awungomntu wezemidlalo kakhulu, amanqanaba akho e-glycogen aya kuhlala ephezulu kunye nokutya okuphantsi kakhulu.
Ngelixa siqeqesha, kuyacetyiswa ukuba sitye iicarbohydrates ukugcina itanki igcwele. Zama ukusebenzisa ubuncinci be-30 ukuya kwi-60 grams ngeyure ekusebenzeni okude. Ukuba siza kuphuma ngaphezu kweeyure ezine, ngakumbi ukuba sihamba nzima kakhulu okanye ngexesha lokuhamba ixesha elide, kuyacetyiswa ukuba sidle malunga ne-80 grams ye-carbohydrates ngeyure.
Ukutya ukwandisa i-muscle glycogen
IGlycogen yenziwe ngeglucose, luhlobo lwecarbohydrate; ke okona kutya kulungileyo ukonyusa amanqanaba koko kuphezulu kwicarbohydrates.
Eyona ndlela imbi (kwaye ixhaphake kakhulu) kukubhenela kwiicarbohydrate ezisulungekisiweyo, ezinjengezonka ezimhlophe, ukutya okuziinkozo, iipastries, okanye izimuncumuncu. Ndiyaphinda: yeyona ngcamango imbi kakhulu yokunyusa amanqanaba e-glycogen. Kuyinyani ukuba nakuphi na ukutya okunomxholo ophezulu we-carbohydrate kunokunyusa amaxabiso, kodwa into enempilo kukubheja kwiinkozo ezipheleleyo, phantse ezingalungiswanga kunye nomxholo ophezulu wezondlo.
Njengombaleki okanye kwindawo yokuzivocavoca, kubalulekile ukugcina oovimba bakho bephezulu. Eyona ndlela ingcono yokwenza oku kukutya ukutya okwaneleyo kwekhabhohayidrethi. Iikhabhohayidrethi zivela kukutya kwezityalo, ikakhulu iziqhamo, imifuno, kunye neenkozo. Ezi zondlo zinokwahlulwa zibe ziindidi ezimbini: ezilula nezintsonkothileyo. I iicarbohydrate ezilula banokwakheka kweekhemikhali ezilula eziye zaxutywa ngokulula kwi-glucose, zinika umthombo wamandla ngokukhawuleza.
IiCarbs eziphezulu kwifiber kwaye zigcwele iprotheyini kunye namafutha iihydrates ezinzima. Zinesakhiwo esinzima ngakumbi kwaye zityiswa ngokukhawuleza, zithumela i-glucose eqhubekayo egazini.
Apha ngezantsi sityhila okona kutya kulungileyo, okuphezulu kwiicarbohydrates kwaye kusempilweni ngokupheleleyo.
Ewe
Iibhatata ziswiti, imifuno enesitatshi ekhula kwihlabathi liphela. Ziza ngobukhulu obuhlukeneyo kunye nemibala, kuquka i-orange, emhlophe, kunye nemfusa, kwaye zizityebi kwiivithamini, iiminerali, i-antioxidants kunye nefiber. Ungathethi, babonelela ngenani leenzuzo zempilo kwaye kulula ukuzongeza kwisondlo sakho.
Kwi-200 grams yebhatata ebhakiweyo unokufumana iikhalori ze-180 kunye ne-41 grams ye-carbohydrates. Kwakhona kunika i-fiber, i-vitamin A, i-manganese, i-vitamin B4, i-potassium, i-vitamin C kunye nobhedu.
Iitapile
Ubuninzi bezempilo kunye neenzuzo zolusu zeetapile zenza le mifuno ibe yinto ekhethekileyo ngakumbi. Ziyimithombo ebalaseleyo ye-vitamin C, i-potassium, i-fiber, iivithamini ze-B, ubhedu, i-tryptophan, i-manganese, kunye ne-lutein. Ikwasebenza ngokumangalisayo ukunqanda ukudumba emzimbeni kunye nokwandisa ukhuseleko kunye nokuhamba kwegazi okunempilo.
Kwiitapile ebhakiweyo ephakathi kunye nesikhumba sifumana iikhalori ze-161 kunye ne-36 grams ye-carbohydrates.
Iibhanana
Kuqhelekile ukubona abadlali bethatha ibhanana ekuqaleni okanye ekupheleni koqeqesho lwabo. Kwanabanye abadlali ababalaseleyo bayasitya esi siqhamo ngexesha lekhefu kukhuphiswano. Akumangalisi, njengoko isityebi kwi-vitamin B6, i-fiber, i-manganese, i-potassium, kunye ne-vitamin C.
Ukongezelela, banceda ngokugaya, ngoko ke bayindlela enkulu yokuphepha ukuziva iingxaki zamathumbu phakathi komgudu.
Ukutya ukutya okune-carbohydrate etyebileyo emva kokuzivocavoca kukhuthaza ukukhululwa kwehomoni ye-insulin, enceda ukuthutha iswekile ukusuka egazini ukuya kwiiseli zemisipha, apho igcinwa njenge-glycogen. Ikwanceda iiseli zezihlunu zibe novelwano ngakumbi kwi-insulin, okwenza kube lula kubo ukuba baphinde bazalise iivenkile zabo ze-glycogen emva kokuzilolonga.
Uninzi lwabantu lunokuzalisa ngokupheleleyo iivenkile zabo ze-glycogen zemisipha ngaphambi kokuba basebenze ngokulandelayo ngokutya ukutya okutyebileyo kwe-carbohydrate, kungakhathaliseki ukuba batya ngokukhawuleza kangakanani ukutya okune-carbohydrate emva kokuzivocavoca.
Nangona kunjalo, abo banexesha elingaphantsi kweeyure ezingama-24 zokuchacha ngaphambi kokuba bazilolonge ngokulandelayo bayazuza ngokutya ukutya okutyebileyo kwecarbohydrate, okufana neebhanana, kwakamsinyane kangangoko emva kokuzilolonga, kunye nakwiiyure ezilandelayo. Oku kunceda ukukhawulezisa izinga lokubunjwa kwe-glycogen yemisipha, ukuqinisekisa ukuba ungaqala iseshoni yakho elandelayo ngeevenkile ze-glycogen ezipheleleyo okanye ezikufutshane.
Amagqabi aluhlaza
Amaqunube abomvu, anejusi, kwaye aswiti. Zingowona mthombo ubalaseleyo wevithamin C kunye nemanganese kwaye zinezixa ezifanelekileyo zefolic acid (ivithamin B9) kunye nepotassium.
Amaqunube atyebile kakhulu antioxidants kunye neekhompawundi zezityalo, ezinokuba neenzuzo kwimpilo yentliziyo kunye nolawulo lweswekile yegazi. Ngokuqhelekileyo zityiwa zikrwada kwaye zintsha, kodwa zingasetyenziswa kwiintlobo ngeentlobo zeejam, iijeli, kunye nezimuncumuncu.
Iidiliya
Umdiliya ulungele ukufumana idosi elungileyo yamanzi kunye nokugcina ubunzima obusempilweni. Ziye zizityebi kwi-vitamin K, i-vitamin C, i-fiber, i-vitamin B6, i-potassium, ithusi kunye ne-manganese.
Kwikomityi yeediliya eziluhlaza okanye ezibomvu sifumana iikhalori eziyi-104 kunye ne-27 grams ye-carbohydrates. Uninzi lweekhalori kumdiliya ziphuma kwiicarbohydrates, uninzi lwazo ziswekile. Umdiliya ngamnye une gram enye yecarbohydrates. Isalathiso se-glycemic yediliya kuqikelelwa ukuba malunga ne-59.
IiApile
Ii-apile ziye zanxulunyaniswa neenzuzo ezininzi zempilo, kubandakanya impilo engcono yamathumbu kunye nokunciphisa umngcipheko wokubetha, uxinzelelo lwegazi oluphezulu, isifo seswekile, isifo sentliziyo, ukutyeba, kunye nomhlaza.
I-apula yobungakanani obuphakathi ngumthombo olungileyo wefiber: iqulethe i-4,4 grams yefiber, i-8.4 milligrams ye-vitamin C, kunye nezinye iincinci ezincinci zezinye iivithamini kunye neemaminerali.
imango
Ngeegram nje ezili-165 zemango sinokufumana ii<em>calorie ezingama-99 neegram ezingama-24 zecarbohydrates. Ukongezelela, zizityebi kwi-vitamin C kunye ne-A, i-folate, i-vitamin B7, i-fiber kunye ne-vitamin K. Ngaphandle kokungathandabuzeki, enye yeyona ndlela ingcono kakhulu xa kufika iinyanga ezifudumeleyo.
Siya kufumana i-25 grams ye-carbohydrates kwinkonzo enye. Kuloo nto, malunga ne-23 grams yiswekile yendalo kwaye phantse i-3 grams yifiber. I-glycemic index yemango iqikelelwa ukuba ijikeleze i-51. Ukutya okune-glycemic index ye-55 okanye ngaphantsi ngokuqhelekileyo kubhekwa njengezinto eziphantsi kwe-glycemic index. Umthwalo we-glycemic wekomityi enye yeemango uqikelelwa kwi-8.
I-Blueberries
Amaqunube angatyiwa asanda kuthathwa okanye afakwe kwiindlela ezahlukeneyo zokupheka. Ungathenga nomkhenkce. Baye baboniswa ukuba bakhusela isifo senhliziyo kunye nomhlaza, kwaye banokunceda ukugcina amandla ethambo, impilo yengqondo kunye noxinzelelo lwegazi olunempilo.
Kwikomityi yeblueberries entsha sifumana iikhalori ezingama-84 kunye ne-21 grams ye-carbohydrates.
Oats
Ipapa yiresiphi yesidlo sakusasa ethandwa kakhulu equka i-oatmeal kunye nolwelo, njengamanzi, ubisi lwenkomo, okanye ubisi olusekelwe kwizityalo. Ipakishwe ngezondlo kunye nefiber, i-oats sesinye sezona zinto zinezondlo zokutya umntu anokuzitya.
Ukongeza, iqulethe amanqanaba aphezulu e-antioxidants. Ngokukodwa, iye yenza njalo iipolyphenols, eziziikhompawundi zemvelaphi yezityalo ezityebileyo kwi-avenanthramides. I-Avenanthramides luhlobo lwe-antioxidant ekhoyo phantse ngokukodwa kwi-oats.
Isalathiso se-glycemic ye-oats egobileyo iqikelelwa malunga ne-57 kunye nomthwalo we-glycemic ngu-11. I-Oats ithathwa njengento yokutya ephantsi kwe-glycemic index. Inkulu imilinganiselo ye-oats, iyancipha ixabiso labo le-glycemic. Ngokomzekelo, i-oats egayiweyo ibe ngumgubo ivelisa impendulo ephezulu ye-glycemic kune-oats kwifomu edibeneyo.
Irhasi
Asizukukucebisa ukuba usele ibhiya, nokuba ibiphakathi kwamabango akho. Ikomityi yale cereal inika i-193 calories kunye ne-44 grams ye-carbohydrates. Ikwabonelela nge-3 grams yefiber kunye ne-6 grams yeswekile yendalo. Ezinye iicarbohydrates kwibhali sisitatshi.
Phakathi kweenzuzo zayo kukuba namanqanaba aphantsi e-cholesterol, ukuphucula i-fiber intake, ukukhusela izifo ezithile kunye nokuphucula ukuhamba kwamathumbu.
Irayisi emdaka
Iinzuzo zempilo zerayisi emdaka zibangelwa inxalenye enkulu kwinto yokuba ingqolowa epheleleyo.
Ifiber yayo inceda ukwehlisa i-cholesterol, ihambisa inkunkuma kwindlela yokwetyisa, ikhuthaza ukugcwala, kwaye inokunceda ekuthinteleni amahlwili egazi.
Irayisi emdaka ithathwa njengokutya "i-glycemic index" ephantsi. Isalathiso se-glycemic sibhekisela kwindlela yokukhawuleza kunye nokuba ukutya okunyusa kangakanani iswekile yegazi emva kokutya.
I-Gnocchi
I-Gnocchi ifana ne-pasta, kodwa yenziwe ngokwahlukileyo kancinci. Ezamasiko yintlama yeetapile encinci eyenziwe ngendibaniselwano yeetapile, umgubo wengqolowa kunye namaqanda. Njenge-pasta eqhelekileyo, i-gnocchi iphezulu kakhulu kwi-carbs, kodwa iphantsi kwiprotheni.
Kwaye, ngelixa zombini ziphezulu kwi-carbohydrates, ipasta eqhelekileyo inokuba nefuthe elincinci kumanqanaba eswekile yegazi.
iziqhamo ezomisiweyo
Zombini iziqhamo ezomisiweyo kunye namantongomane zinokuba yi-snack enempilo kwaye emnandi yesisu sakho phakathi kokutya. Zinomsoco kakhulu kwaye zizityebi kwiiprotheni, iivithamini, iifibers zokutya kunye neeminerali ezineenzuzo ezininzi. Kwikomityi edibeneyo yeziqhamo ezomileyo ezahlukeneyo sifumana iikhalori ezingama-480 kunye ne-112 grams ye-carbohydrates. Bakwabonelela ngefiber, ivithamin A, C, calcium, iron kunye ne potassium.
Isonka esipheleleyo
Isonka sengqolowa esipheleleyo sinezondlo ezininzi kwaye sithatha ixesha elide ukwetyisa kunesonka esimhlophe, nto leyo ethetha ukuba sinokukunceda uzive ugcwele ixesha elide. Ngenxa yokuba yetyiswa kancinane, isonka sengqolowa esipheleleyo sinika amandla angakumbi ixesha elide, ngoko sinokunceda abantu abaneerejimeni zokuzilolonga.
I-avareji isilayi iqulethe phakathi kwe-12 kunye ne-20 grams ye-carbohydrates iyonke, isixa esibalulekileyo sayo i-fiber (i-3 grams ngeqhekeza ngalinye). Ezinye izonka zengqolowa zinokuba neecarbohydrates ezongezelelweyo ezivela kwiswekile eyongeziweyo.
Imifuno
Izityalo eziziimbotyi ziphezulu kwifiber yokutya enceda ukugcina amathumbu esempilweni. Zikwangumthombo olungileyo wefiber enyibilikayo enokunceda ukunciphisa amanqanaba e-cholesterol yegazi kunye nomthombo olungileyo wecarbohydrates kwaye isalathisi se-glycemic ephantsi. Oku kuthetha ukuba zophuka kancinci ukuze uzive ugcwele ixesha elide.
Umzimba usebenzisa iicarbohydrates ukwenza amandla. Iimbotyi zinefayibha, ingakumbi ifayibha enyibilikayo. Ifiber enyibilikayo ilibazisa ukuphuma kwesisu, nto leyo ethetha ukuba ingasinceda ukuba sihlale sigcwele. Ifayibha nayo inokukhuthaza ukutyiswa rhoqo. Zikwazele zizitatshi ezixhathisayo (ezingafuntshwa lula emathunjini), ngoko ke aziyi kubangela ukuba amanqanaba eswekile egazi ajike okanye adiphu.