Ama-carbohydrate angenye yama-macronutrients alinyazwa kakhulu ngumphakathi. Kunabantu asebesaba ukudla okusanhlamvu, ipasta noma imifino ngoba bazokhuluphala balahle konke abakuqeqeshelwe khona. Ngenxa yalesi sizathu, abaningi bayazibuza ukuthi kufanele yini badle ama-carbohydrate ngemva kokuqeqeshwa noma ukuvivinya umzimba.
Umzimba wethu udinga ukuqoqa zonke izakhamzimba ukuze usebenze kahle. Futhi, nakuba iningi licabanga ukuthi amaprotheni abalulekile ngemva kokuqeqeshwa, iqiniso liwukuthi sidinga nama-carbohydrate ekupheleni kweseshini eqinile.
Abantu abaningi bacabanga ukuthi ukudla ama-carbohydrate ngemva kokuzilolonga kuzobenza bakhuluphale, kodwa isikhathi ngemva kokuqeqeshwa yilapho singaqiniseka khona ukuthi ushukela ngeke uguquke ube amafutha omzimba. Uma sidla ukudla, into yokugcina okufanele siyenze ukweqa ama-carbohydrate ngemva kokuzivocavoca.
Zivikela umzimba ngemva kokuqeqeshwa
Ucwaningo olwanyatheliswa kuyi-Journal of Applied Physiology lwathola ukuthi ama-carbohydrates ayindlela engcono kakhulu yokusiza ukuvikela umzimba ngemva kokuqeqeshwa okujulile. Ngokukhethekile, ama-hydrates avimbela izifo ekusungulweni ekupheleni kweseshini yokuqina okuphezulu.
Uma siqeda ukuqeqeshwa, umzimba wethu usesikhathini esifushane ukunciphisa ukungatheleleki, lapho amangqamuzana amhlophe egazi nama-lymphocyte ephansi. Lokhu kwenza amasosha omzimba abe sengozini yokuthola izifo. Lapho ukuqeqeshwa kuqhuma kakhulu, umzimba uzodinga isikhathi eside ukuthi ululame. Ngakho kungashiwo ukuthi ukuvivinya umzimba ngamandla amakhulu kwandisa ingozi yokutheleleka ngezifo, njengezifo zokuphefumula.
Ama-carbohydrate angasiza ekuvimbeleni lezi zinguquko ezingezinhle ohlelweni lokuzivikela komzimba. Uma sizidla ngesikhathi sokuqeqeshwa nangemva kokuqeqeshwa, umzimba uzogcina i-glucose ne-fructose ukuze uziguqule zibe amandla. Ngakho-ke zama futhi ukulawula amazinga kashukela egazini, wehlise ingcindezi emzimbeni futhi uvimbele amasosha omzimba ekubeni esengozini.
Phakathi kuka-30 no-60 amagremu
Ochwepheshe bathi ukuthatha phakathi kuka-30 no-60 amagremu ama-carbohydrate ngehora lokuqala noma lesibili ngemva kokuqeqeshwa, kungaletha izinzuzo eziphawulekayo. Isayensi ikhombisile ukuthi uma sibambezela ukudla okunama-carbohydrate ngaphezu kwamahora amabili, izinga lokugcwala kwe-glycogen lehla ngo-50%.
Ukusetshenziswa kweglucose emsulwa, eyaziwa ngokuthi i-dextrose, Kuyinto enconywa kakhulu ngemva kokuqeqeshwa futhi ayidingi isikhathi sokugaya. I-glucose ingena egazini ngokushesha, ngokushesha ngemva kokusetshenziswa. Ngale ndlela izongena emisipha ngokushesha okukhulu futhi umphumela uwukuhlinzekwa okusheshayo nokuphelele kwe-muscle glycogen. Lokhu kuzogcina imisipha igcwele inani elanele le-glycogen emsebenzini olandelayo, kudonsele amanzi kumaseli emisipha, futhi kwandise imisipha yemisipha.
Ngisho noma singayithathi i-protein powder, singafaka enye ukudla okunama-carbohydrate ku-snack yangemuva kokujima. Ngeke nje sisize amasosha omzimba, kodwa sizobuyisa amandla ethu. Sizogwema ukugcina sikhathele sibuyela ekhaya, futhi siphelelwa amandla usuku lonke.