Carb Cycling kye ki? Ddala ngeri nnungi ey’okugejja?

Oboolyawo ekigambo ‘Carb Cycling’ okiwulidde mu jjiimu oba ku mikutu gya yintaneeti, nedda? Abamu bagamba nti ngeri nnungi nnyo ey’okugejja. Abalala bagamba nti kisinga ku bannabyamizannyo. Kale ddala carb cycling kye ki? Buli muntu asobola okukikola? Ka tuzuule ddala, mu bigambo ebyangu, leero.

Carb Cycling kye ki?

Mu ngeri ennyangu, carb cycling nkola ya kukyusa mu bugenderevu obungi bwa carbohydrates (starch) ze tulya olunaku lwonna. Kino kitegeeza nti ennaku ezimu tulya nnyo ebirungo ebiyitibwa carbohydrates (high-carb), ennaku endala tulya bitono nnyo (low-carb). Oluusi tuyinza n’okuba n’ennaku nga kumpi tetulina carbohydrates (no-carb).

Wadde nga wakyaliwo okunoonyereza kwa ssaayansi okutono ku nkola eno, naddala abazimbi b’omubiri n’abaddusi ba marathon bagikozesa okukendeeza amasavu mu mubiri n’okuzimba ebinywa. Omubiri gwo gulowoozeeko ng’emmotoka. Ku lunaku lw’okola dduyiro ennyo, nga mu mpaka, weetaaga amafuta mangi (carbs) okukuwa amaanyi. Naye linda, ku lunaku lw’otokola dduyiro nnyo, nga bw’oba ​​osimbye mu galagi, teweetaaga mafuta mangi bwe gatyo, nedda? Bw’etyo bwe kikola.

• Ennaku ezirimu ebirungo ebizimba omubiri: Zino ze nnaku z’okola dduyiro ennyo. Ku nnaku zino, olina okulya gram nga 2-2.5 eza carbohydrates buli pawundi y’obuzito bw’omubiri gwo. Kino kijja kukuwa amaanyi g’olina okukola dduyiro.
• Ennaku ezirimu ebirungo ebitono: Ku nnaku zino, okendeeza ku dduyiro oba okuwummula. Olya ebirungo ebitakka wansi wa gram 0.5 ebya carbohydrates buli pawundi y’obuzito bw’omubiri.

Enkola eno ekosa etya omubiri?

Bwe tulya ekintu ekirimu ebirungo ebiyitibwa carbohydrates, omubiri gwaffe gukifuula ekika kya ssukaali ekiyitibwa glucose. Eno y’ensibuko y’amaanyi omubiri gwaffe omukulu. Olwo olubuto lwaffe ne lukola obusimu obuyitibwa insulini. Insulini eno eyamba glucose okuyingira mu butoffaali n’okukola amaanyi.

Glucose ayitiridde aterekebwa nga glycogen mu kibumba kyaffe n’ebinywa okusobola okubikozesa oluvannyuma. Kino kye kibaawo mu kuvuga obugaali bwa carb:

1. Ku nnaku ezirimu ebirungo ebizimba omubiri ebingi: Omubiri gwo gujja kujjuza bulungi amaterekero gano aga glycogen. Amaanyi gano gakozesebwa ng’okola dduyiro nnyo.

2. Ku nnaku ezirimu ebirungo ebitono: Okuva bwe kiri nti glucose ne glycogen bitono by’oyinza okukozesa okufuna amaanyi, omubiri gunoonya ebirala. Wano omubiri we gutandika okwokya amasavu agaterekeddwa okusobola okukola amaanyi.

Kino kye kimanyisa omubiri gwo okwokya amasavu. Naye waliwo ekintu ekikulu eky'okujjukira wano. Bw’oba ​​tokola dduyiro bulungi oluvannyuma lw’olunaku lw’olya ebirungo ebizimba omubiri ebingi, amaanyi ago ag’enjawulo gasobola okuterekebwa ng’amasavu mu mubiri gwo ne kikuviirako okugejja. Kale kino mazima ddala kisaana okugattibwa ne dduyiro.

Migaso ki egiri mu kuvuga obugaali bwa carb?

Wadde nga kino okusinga kiganyula bannabyamizannyo, omuntu owa bulijjo asobola n’okuganyulwa singa alondawo ebirungo ebirimu ebirungo ebiyamba omubiri okukola obulungi, ebitali birongooseddwa .

Bw’okwewala ssukaali omulongooseemu, omugaati n’omuceere omweru, n’olondawo ebirungo ebirungi ebiyitibwa carbohydrates ng’ebibala, enva endiirwa, ebinyeebwa, ebinyeebwa, ebinyeebwa, n’emmere ey’empeke, osobola okukungula emigaso gino:

• Okulongoosa engeri omubiri gye gukwatamu insulini.
• Okulongoosa obulamu bw’omubiri mu nkyukakyuka y’emmere.
• Okukendeeza ku kolesterol mu musaayi, triglycerides ne ssukaali.
• Okwokya amasavu kwanguyira nga okola dduyiro.
• Okukendeeza ku bulabe bw’endwadde nga Ssukaali ow’ekika eky’okubiri ne Metabolic Syndrome.
• Okukendeeza ku bulabe bw’embeera ng’endwadde z’omutima n’okusannyalala.
• Okufuga obusimu obuyitibwa ghrelin obufuga okwagala okulya.

Kino okikola otya mu butuufu?

Eno si nteekateeka ya sayizi emu. Kirina okwawukana okusinziira ku buzito bw’omubiri gwo, omutindo gw’omubiri gwo n’ebiruubirirwa by’olina. Wano waliwo ekyokulabirako:

Kino tekirina bulabe? Waliwo ebizibu byonna ebivaamu?

Wadde okutwalira awamu kitwalibwa ng’ekitali kya bulabe mu bbanga ettono, tekisaanira buli muntu. Bw’okendeeza ku birungo ebiyitibwa carbohydrate mu bwangu, abantu abamu bayinza okufuna obuzibu mu nnaku ezisooka. Kino era kiyitibwa "carb flu".

• Obuzibu okwebaka
• Okukola ennyo
• Obuteeyabya
• Okujjuza olubuto
• Okunyiiga, okukyukakyuka kw’embeera

Obubonero buno butera okuggwaawo mu nnaku ntono. Okunywa amazzi amangi n’okufuna amasannyalaze agamala - eby’obuggagga bw’omu ttaka nga calcium, sodium, ne potassium - kiyinza okuyamba okukendeeza ku mbeera eno.

Abantu bano si balungi mu kuvuga obugaali bwa carb!

Enkola eno tesaanira bibinja bino wammanga:

• Ba maama abali embuto oba abayonsa
• Obuzito obutono
• Abantu abalina oba ababadde n’obuzibu mu kulya
• Abantu abalina obuziyiza insulini oba ssukaali
• Abantu abalina ensonga z’ekibumba

Ku bantu abamu, okulowooza ennyo ku mmere kiyinza okuvaako embeera y'obulamu bw'obwongo eyitibwa ``Orthorexia.'' Singa ggwe oba omuntu gw'omanyi alina ebirowoozo bino ku mmere, laba omusawo amangu ddala akuwe amagezi.

Kale, olwo kiki ky’osaanidde okulya?

Ekika kya carbohydrate kye kisinga obukulu. Mu kifo ky’emmere ekoleddwa mu ssukaali omulongooseemu, akawunga k’omugaati, n’omuceere omweru, londa ebirungo ebiyitibwa carbohydrates eby’obutonde era ebirungi.