I-Glycogen inobudlelwano obuhle nokusebenza kwethu kwezemidlalo. Kumhlahlandlela okufanele wonke umsubathi awazi, sichaze ukuthi kuthonya kanjani ukusebenza kwethu kanye nezinhlelo ezihlukene ezihilelekile kumandla.
Lapha sizokutshela ukuthi yikuphi ukudla okungcono kakhulu okwandisa amazinga e-glycogen, uma kwenzeka untula. Ukunciphisa i-glycogen nokuchitha isisindo samanzi kuzodala ukwehla kwesisindo somzimba, nakuba okwesikhashana.
Ngemva kokuzivocavoca, ochwepheshe abaningi batusa ukuthi "ufake amafutha" ngokudla noma ukudla okulula okunikeza kokubili ama-carbohydrate namaprotheni, okuzosiza ukugcwalisa izitolo ze-glycogen nokusekela ukukhula kwemisipha. Uma senza cishe ihora elilodwa lokuzivocavoca okuphakathi nendawo, kunconywa ukuthi ugcwalise ngemva kuka-5 kuya ku-7 amagremu/kg isisindo somzimba sama-carbohydrate (kanye namaprotheni) ukubuyisela ngokugcwele i-glycogen yemisipha phakathi namahora angu-24 kuya kwangu-36.
Wazi kanjani uma unezinga le-glycogen eliphansi?
Kubasubathi kuyathakazelisa ukwazi ukuthi banamazinga aphansi e-glycogen. Into evamile kakhulu ukuqaphela ubuthakathaka nokuzwa isisindo emilenzeni. Umzimba ubuye ube ne-catabolic njengoba izicubu zemisipha ziphula amaprotheni nama-amino acid abe yi-glucose, empeleni "izidlela yona ngokwayo." Lokho kungaholela ekulimaleni kwemisipha okungadingekile futhi kubambezele ukuqeqeshwa ngoba izicubu zemisipha ezilimele aziyigcini kahle i-glycogen.
Kwezinye izimo, kunezimpawu ezimbili ezicacile ezisixwayisa ukuthi kufanele sinake imisipha yethu:
Ukuqeqeshwa kungokwakho
Ake sithi uphumula kahle futhi unesimiso sokuqeqesha esivumelana namakhono akho angokomzimba. Uma ngokuzumayo uzwa sengathi ukuqeqeshwa kwakho kunzima kakhulu noma kunzima kakhulu kunokujwayelekile, ungase untule i-glycogen.
Cabanga ukuthi i-glycogen iwumthombo oyinhloko kaphethiloli ekusebenzeni kwakho, ngakho-ke uma ungenalo inani elifanele uzozwa sengathi ufuna ukufa. Futhi into yokugcina esiyifunayo ukuthi uzizwe kabi ngokuya ejimini.
Ingabe uzizwa sengathi ulahlekelwa isisindo ebusuku?
Igramu ngayinye ye-muscle glycogen igcina phakathi kwamagremu ama-3 no-4 amanzi. Uma udla amagremu angu-110 we-carbohydrates, singasho ukuthi uzokwandisa isisindo sakho ngesigamu sekhilo.
Ngokuphambene nalokho, sinakho ukuthi uma kukhona ukushoda ezinqolobaneni ze-glycogen, kungenzeka ukuthi ungalahlekelwa amakhilogremu amaningana ngendaba yamahora. Nakuba lokhu kungase kube nomvuzo esikhathini esifushane (kanye nephupho labantu abaningi), kufanele sikuthathe njengesexwayiso sokuthi sidinga ukugcwalisa i-muscle glycogen.
Ungawandisa kanjani amazinga e-glycogen?
Naphezu kweqiniso lokuthi i-glycogen ifika ngezinga elikhulu kuma-carbohydrate, ngeke yanele ukudla okwanele kwalesi sakhi somzimba ukugcina amazinga aphezulu e-glycogen. I-Glycogen ihlezi idilizwa futhi ivuselelwa kabusha, ngakho-ke kufanele ugcine ukudla kwakho kwansuku zonke kwama-carbohydrate kuphezulu uma kuqhathaniswa.
Kufanele sibe nokudla okwanele carbohydrate. Lelo nani, vele, lisekelwe ekwakhekeni komzimba wakho kanye nezinga lomsebenzi. Kodwa kufanele kuphakame kangakanani ukudla?
- Uma ubheke ukuqinisa nokwakha imisipha, uzodinga ukudla phakathi kuka-1 no-3 amagremu ama-carbohydrate ngekhilogremu ngayinye yesisindo somzimba ngosuku.
- Ukuze ulahlekelwe amafutha, ukudla kwakho kwe-carb kuzoncika kakhulu ekutheni mangaki ama-calories owasele ngemuva kokubeka imigomo yakho yamaprotheni namafutha. Abantu abaningi bathatha phakathi kuka-1 no-1 amagremu ngekhilogremu yesisindo somzimba.
- Uma ungumdlali wokubekezela, ukushiswa kwe-glycogen yakho kuzoba phezulu kakhulu kunomsubathi wokuzivocavoca. Ungase udinge cishe amagremu angu-5 ama-carbs ngekhilogremu ngayinye yesisindo somzimba.
Eqinisweni, kunezifundo ezitusa ukuthatha ama-carbohydrate njalo ngehora, uma ukuqeqeshwa kwakho kuthatha amahora ambalwa ngokulandelana.
Uma ungeyena umuntu wezemidlalo kakhulu, amazinga akho e-glycogen azohlala ephezulu ngokudla okuphansi kakhulu.
Ngenkathi siziqeqesha, kunconywa ukudla ama-carbohydrate ukuze kugcinwe ithangi ligcwele. Zama ukudla okungenani amagremu angama-30 kuye kwangama-60 ngehora ekusebenzeni okude. Uma sizophuma isikhathi esingaphezu kwamahora amane, ikakhulukazi uma sihamba kanzima noma phakathi nohambo olude kakhulu, kuhle ukuba sidle cishe amagremu angu-80 wamacarbohydrate ngehora.
Ukudla okwandisa i-muscle glycogen
I-glycogen yakhiwe nge-glucose, okuwuhlobo lwama-carbohydrate; ngakho-ke ukudla okungcono kakhulu okwandisa amazinga yilokho okunama-carbohydrate amaningi.
Indlela embi kakhulu (futhi evame kakhulu) iwukusebenzisa ama-carbohydrate acolisisiwe, njengezinkwa ezimhlophe, okusanhlamvu kwasekuseni, amakhekhe, noma ama-dessert. Ngiyaphinda: kuwumqondo omubi kakhulu ukwandisa amazinga e-glycogen. Kuyiqiniso ukuthi noma yikuphi ukudla okune-carbohydrate ephezulu kungakhuphula amanani, kodwa into enempilo ukubheja ngezinhlamvu eziphelele, cishe ezingacutshungulwanga futhi ezinomsoco ophezulu.
Njengomsubathi noma ohamba ejimini, kubalulekile ukugcina imali yakho egciniwe igcwele. Indlela engcono kakhulu yokwenza lokhu ukudla ukudla okwanele okunama-carbohydrate. Ama-carbohydrate avela ekudleni kwezitshalo, ikakhulukazi izithelo, imifino, nokusanhlamvu. Lezi zakhi zingahlukaniswa zibe izigaba ezimbili: ezilula neziyinkimbinkimbi. I carbohydrate elula banesakhiwo samakhemikhali esilula esigaywa kalula ku-glucose, sinikeze umthombo wamandla ngokushesha.
Ama-carbohydrate ane-fiber ephezulu futhi agcwele amaprotheni namafutha ama-hydrates ayinkimbinkimbi. Zinesakhiwo esiyinkimbinkimbi futhi zigayeka kancane, zithumela ukugeleza okuqhubekayo kweglucose egazini.
Ngezansi siveza ukudla okungcono kakhulu, okunama-carbohydrate amaningi futhi okunempilo ngokuphelele.
Yams
Ubhatata uyimifino enoshukela, enesitashi etshalwa emhlabeni wonke. Ziza ngosayizi nemibala ehlukahlukene, okuhlanganisa okusawolintshi, okumhlophe, nokunsomi, futhi zicebile ngamavithamini, amaminerali, ama-antioxidants, kanye ne-fiber. Ingasaphathwa, bahlinzeka ngenani lezinzuzo zezempilo futhi kulula ukungeza ekudleni kwakho.
Kumagremu angu-200 kabhatata obhakiwe ungathola ama-calories angu-180 namagremu angu-41 wamacarbohydrate. Futhi inikeza i-fiber, i-vitamin A, i-manganese, i-vitamin B4, i-potassium, i-vitamin C nethusi.
Amazambane
Izinzuzo eziningi zezempilo nezesikhumba zamazambane zenza le mifino ikhetheke nakakhulu. Ziwumthombo omuhle kakhulu kavithamini C, i-potassium, i-fiber, amavithamini B, ithusi, i-tryptophan, i-manganese, ngisho ne-lutein. Isebenza futhi izimangaliso ukunqanda ukuvuvukala emzimbeni futhi iqinise ukungatheleleki kanye nokujikeleza kwegazi okunempilo.
Ezambaneni elibhakiwe eliphakathi nendawo elinesikhumba sithola amakhalori angu-161 namagremu angu-36 wamacarbohydrate.
Ubhanana
Kuvamile ukubona abasubathi bethatha ubhanana ekuqaleni noma ekupheleni kokuqeqeshwa kwabo. Ngisho nabanye abasubathi abasezingeni eliphezulu bayasidla lesi sithelo ngesikhathi sekhefu emiqhudelwaneni. Akumangalisi, njengoba inovithamini B6, i-fiber, i-manganese, i-potassium, ne-vitamin C.
Ngaphezu kwalokho, basiza ngokugaya, ngakho-ke bayindlela enhle yokugwema ukuzwa izinkinga zamathumbu phakathi nomzamo.
Ukudla ukudla okune-carbohydrate eningi ngemva kokuzivocavoca kukhuthaza ukukhululwa kwe-hormone insulin, esiza ukuthutha ushukela usuka egazini uye kumaseli emisipha, lapho ugcinwa khona njenge-glycogen. Futhi kusiza amangqamuzana emisipha ukuthi azwele kakhulu ku-insulin, okwenza kube lula ngawo ukuthi agcwalise izitolo zawo ze-glycogen ngemuva kokuzivocavoca.
Abantu abaningi bangakwazi ukugcwalisa ngokugcwele izitolo zabo ze-glycogen emisipha ngaphambi kokuzivocavoca okulandelayo ngokudla ukudla okune-carbohydrate ecebile, kungakhathaliseki ukuthi badla ngokushesha kangakanani ukudla okune-carbohydrate ngemva kokuzivocavoca.
Nokho, labo abalulame ngaphansi kwamahora angu-24 ngaphambi kokuzivocavoca kwabo okulandelayo bayazuza ngokudla ukudla okune-carbohydrate eningi, njengobhanana, ngokushesha ngangokunokwenzeka ngemva kokuzivocavoca, kanye nasemahoreni alandelayo. Lokhu kusiza ukusheshisa izinga lokwakheka kwe-muscle glycogen, ukuqinisekisa ukuthi ungaqala iseshini yakho elandelayo ngezitolo ze-glycogen ezigcwele noma eziseduze.
Ama-Strawberry
Ama-Strawberry abomvu ngokugqamile, anojusi, futhi amnandi. Ziwumthombo omuhle kakhulu kavithamini C kanye ne-manganese futhi ziqukethe amanani ahloniphekile e-folic acid (uvithamini B9) ne-potassium.
Ama-Strawberries acebile kakhulu antioxidants kanye nezinhlanganisela zezitshalo, ezingase zibe nezinzuzo zempilo yenhliziyo nokulawula ushukela egazini. Ngokuvamile zidliwa ziluhlaza futhi zizintsha, kodwa zingasetshenziswa futhi ezinhlobonhlobo zojamu, ojeli, nama-dessert.
Amagilebhisi
Amagilebhisi alungele ukuthola umthamo omuhle wamanzi nokugcina isisindo esinempilo. Futhi zicebile ku-vitamin K, uvithamini C, i-fiber, i-vitamin B6, i-potassium, ithusi, ne-manganese.
Enkomishini yamagilebhisi aluhlaza noma abomvu sithola ama-calories angu-104 namagremu angu-27 wamacarbohydrates. Iningi lama-calories kumagilebhisi livela kuma-carbohydrate, iningi lawo okushukela. Igilebhisi ngalinye liqukethe cishe igremu elilodwa lamacarbohydrates. Inkomba ye-glycemic yamagilebhisi ilinganiselwa ku-59.
Ama-apula
Ama-apula axhunyaniswe nezinzuzo eziningi zezempilo, okuhlanganisa impilo engcono yamathumbu kanye nokunciphisa ingozi yokushaywa unhlangothi, umfutho wegazi ophakeme, isifo sikashukela, isifo senhliziyo, ukukhuluphala kanye neminye imidlavuza.
I-apula eliphakathi nendawo liwumthombo omuhle wefayibha: liqukethe amagremu angu-4,4 efayibha, amamiligremu angu-8.4 kavithamini C, namanye amanani amancane amanye amavithamini namaminerali.
i-Mango
Ngamagremu angu-165 nje kamango singathola ama-calories angu-99 namagremu angu-24 wamacarbohydrate. Ngaphezu kwalokho, bacebile ku-vitamin C no-A, i-folate, i-vitamin B7, i-fiber kanye ne-vitamin K. Ngaphandle kokungabaza, kungenye yezindlela ezingcono kakhulu lapho kufika izinyanga ezifudumele.
Sizothola amagremu angama-25 wamacarbohydrate ekuphakeni okukodwa. Kulokho, cishe amagremu angama-23 ushukela wemvelo futhi cishe amagremu ama-3 ayifayibha. Inkomba ye-glycemic yemango ilinganiselwa ukuthi ingaba ngu-51. Ukudla okunenkomba ye-glycemic ye-55 noma ngaphansi ngokuvamile kubhekwa njengokudla okuphansi kwe-glycemic index. Umthwalo we-glycemic wenkomishi eyodwa yokuphakelwa kukamango ulinganiselwa ku-8.
Ama-Blueberries
Amajikijolo angadliwa asanda kukhiwa noma afakwe ezinhlobonhlobo zokupheka. Ungakwazi futhi ukuthenga eqandisiwe. Ziye zaboniswa ukuthi zivikela isifo senhliziyo nomdlavuza, futhi zingasiza ngisho nokugcina amandla amathambo, impilo yengqondo, nomfutho wegazi onempilo.
Enkomishini yamajikijolo amasha sithola amakhalori angu-84 namagremu angu-21 wamacarbohydrate.
I-Avena
Iphalishi iresiphi edume kakhulu yokudla kwasekuseni equkethe i-oatmeal noketshezi, njengamanzi, ubisi lwenkomo, noma ubisi lwezitshalo. Igcwele izakhamzimba ne-fiber, i-oats ingenye yokudla okunomsoco kakhulu umuntu angakudla.
Ngaphezu kwalokho, iqukethe amazinga aphezulu e-antioxidants. Ikakhulukazi polyphenols, okuyizinhlanganisela zemvelaphi yezitshalo ezinothe ngama-avenanthramides. I-Avenanthramides iwuhlobo lwe-antioxidant etholakala cishe kuma-oats kuphela.
Inkomba ye-glycemic ye-oats egoqiwe ilinganiselwa cishe ku-57 kanti umthwalo we-glycemic ungu-11. Ama-oats abhekwa njengokudla okuphansi kwe-glycemic index. Ubukhulu bezinhlayiyana ze-oats, kunciphisa inani labo le-glycemic. Isibonelo, ama-oats agaywe abe ngufulawa akhiqiza impendulo ephezulu ye-glycemic kunama-oats afakwe ifomu.
Ibhali
Ngeke sikuncome ukuthi uphuze ubhiya, noma ngabe ubuphakathi kwezimangalo zakho. Inkomishi yalokhu okusanhlamvu inikeza amakhalori angu-193 namagremu angu-44 wamacarbohydrate. Iphinde inikeze amagremu angu-3 efayibha kanye namagremu angu-6 kashukela wemvelo. Amanye ama-carbohydrate ebhali yisitashi.
Phakathi kwezinzuzo zako ukuba namazinga aphansi e-cholesterol, ukuthuthukisa ukuthathwa kwe-fiber, ukuvimbela izifo ezithile kanye nokwenza ngcono ukuhamba kwamathumbu.
Irayisi elinsundu
Izinzuzo zezempilo zerayisi elinsundu zibangelwa ingxenye enkulu yokuthi liwuhlamvu oluphelele.
I-fiber yayo isiza ukwehlisa i-cholesterol, ihambisa imfucuza emgudwini wokugaya ukudla, ikhuthaze ukugcwala, futhi ingase isize ekuvimbeleni amahlule egazi.
Irayisi elinsundu libhekwa njengokudla inkomba ye-glycemic ephansi. Inkomba ye-glycemic isho ukuthi ukudla kushesha kangakanani nokuthi kungakanani ukudla okuwunyusayo ushukela wegazi lomuntu ngemva kokudla.
Umsunu
I-Gnocchi ifana ne-pasta, kodwa yenziwa ngokuhlukile kancane. Okwesintu okunamadombolo amazambane amancane okwenziwa ngenhlanganisela yamazambane, ufulawa kakolweni namaqanda. Njenge-pasta evamile, i-gnocchi iphezulu kakhulu kuma-carbs, kodwa iphansi ngamaprotheni.
Futhi, nakuba zombili ziphezulu kuma-carbohydrate, i-pasta evamile ingase ibe nomthelela omncane emazingeni kashukela egazini.
izithelo ezomisiwe
Kokubili izithelo ezomisiwe namantongomane kungaba ukudla okunempilo futhi okumnandi kwesisu sakho phakathi kokudla. Zinomsoco kakhulu futhi zicebile ngamaprotheni, amavithamini, imicu yokudla kanye namaminerali anezinzuzo eziningi. Enkomishini exubile yezithelo ezomisiwe ezihlukahlukene sithola ama-calories angu-480 namagremu angu-112 wama-carbohydrate. Baphinde banikeze i-fiber, uvithamini A, C, i-calcium, insimbi ne-potassium.
Isinkwa sikakolweni esiphelele
Isinkwa sikakolweni siqukethe imisoco eminingi futhi sithatha isikhathi eside ukugaya kunesinkwa esimhlophe, okusho ukuthi singakusiza futhi uzizwe ugcwele isikhathi eside. Ngenxa yokuthi ugayeka kancane, isinkwa sikakolweni sinikeza amandla engeziwe isikhathi eside, ngakho singasiza abantu abanemithetho enzima yokuzivocavoca.
Ucezu olumaphakathi luqukethe phakathi kuka-12 no-20 amagremu engqikithi yama-carbohydrate, inani elibalulekile eliyifayibha (3 amagremu ucezu ngalunye). Ezinye izinkwa zikakolweni zingase zibe nama-carbohydrate engeziwe asuka kushukela owengeziwe.
I-Legumes
I-legumes ine-fiber ephezulu yokudla esiza ukugcina amathumbu ethu enempilo. Futhi ziwumthombo omuhle wefayibha encibilikayo engasiza ekwehliseni amazinga e-cholesterol egazini kanye nomthombo omuhle wama-carbohydrate futhi inkomba ye-glycemic ephansi. Lokhu kusho ukuthi ziphuka kancane ukuze uzizwe ugcwele isikhathi eside.
Umzimba usebenzisa ama-carbohydrate ukuze ube namandla. Imifino iqukethe i-fiber, ikakhulukazi i-fiber encibilikayo. I-soluble fiber ibambezela ukuphuma kwesisu, okusho ukuthi ingasisiza ukuthi sihlale sigcwele. I-fiber ingabuye ikhuthaze ukujwayelekile kokugaya ukudla. Futhi agcwele isitashi esingazweli (okungangeni kalula emathunjini), ngakho ngeke abangele ukuthi amazinga kashukela egazini anyuke noma acwile.