Pamwe wakambonzwa izwi rekuti 'Carb Cycling' pajimu kana pasocial media, handiti? Vamwe vanoti inzira yakanaka yekuderedza huremu. Vamwe vanoti yakanakira vatambi. Saka chii chaizvo chinonzi carb cycling? Munhu wese anogona kuzviita here? Ngatizvionei chaizvo, nemashoko akareruka, nhasi.
Chii chinonzi Carb Cycling?
Zvichitaurwa zviri nyore, kudya macarbohydrate cycling inzira yekuchinja nemaune huwandu hwemacarbohydrate (starch) atinodya mukati mezuva. Izvi zvinoreva kuti mamwe mazuva tinodya macarbohydrate akawanda (high-carb), mamwe mazuva tinodya mashoma (low-carb). Dzimwe nguva tingatove nemazuva asina macarbohydrate (no-carb).
Kunyangwe kuchine tsvakurudzo yesainzi shoma pamusoro penzira iyi, vanovaka muviri nevanomhanya marathon vanoishandisa kuderedza mafuta emuviri nekuvaka tsandanyama. Funga nezvemuviri wako semota. Pazuva raunoita maekisesaizi nesimba, semujaho, unoda mafuta akawanda (carbohydrates) kuti akupe simba. Asi mirira, pazuva rausingaite maekisesaizi akawanda, sepaunenge wakapaka mugaraji, haudi mafuta akawanda kudaro, handiti? Ndizvo zvinoshanda.
- Mazuva Ane Makabhohaidhiretsi Akawanda: Aya ndiwo mazuva aunorovedza muviri nesimba. Pamazuva aya, unofanira kudya magiramu angangoita 2-2.5 emacarbohydrate pa paundi yehuremu hwemuviri wako. Izvi zvinokupa simba raunoda kuti uite maekisesaizi.
- Mazuva Ekudya Macarbohydrate Asina Karobhoti: Pamazuva aya, unoderedza maekisesaizi ako kana kuzorora. Unodya macarbohydrate asingasviki 0.5 gramu pa paundi yehuremu hwemuviri.
Chinhu chakakosha ndechekuti, izvi hazvisi zvekungodzora kudya kwako chete, asi ndezvekugadzirisa huwandu hwemakabhohaidhiretsi aunodya kuti huenderane nemazinga ako ekurovedza muviri zuva nezuva.
Nzira iyi inokanganisa sei muviri?
Patinodya chimwe chinhu chine makabhohaidhiretsi, muviri wedu unochichinja kuita rudzi rweshuga inonzi glucose. Iyi ndiyo sosi huru yesimba remuviri wedu. Zvadaro pancreas yedu inoburitsa hormone inonzi insulin. Iyi insulin inobatsira glucose kupinda mumasero uye kugadzira simba.
Glucose yakawandisa inochengetwa seglycogen muchiropa netsandanyama kuti izoshandiswa gare gare. Izvi ndizvo zvinoitika mukufambiswa kwemacarbohydrate:
1. Pamazuva ane makabhohaidhiretsi akawanda: Muviri wako unozadza glycogen iyi zvakanaka. Simba iri rinoshandiswa kana uchirovedza muviri nesimba.
2. Pamazuva ekudya zvine macarbohydrate mashoma: Sezvo glucose neglycogen zvishoma zvekushandisa sesimba, muviri unotsvaga dzimwe nzira. Ndipo apo muviri unotanga kupisa mafuta akachengetwa kuti ugadzire simba.
Izvi ndizvo zvinoita kuti muviri wako ujairire kupisa mafuta. Asi pane chinhu chakakosha chekurangarira pano. Kana usingaite maekisesaizi zvakanaka mushure mezuva rekudya makabhohaidhiretsi akawandisa, simba iroro rekuwedzera rinogona kuchengetwa semafuta mumuviri wako uye rinotungamira mukuwedzera uremu. Saka izvi zvinofanirwa kusanganiswa nekurovedza muviri.
Ndezvipi zvakanakira kudya macarbohydrate cycling?
Kunyangwe izvi zvichinyanya kubatsira vatambi, munhuwo zvake anogonawo kubatsirwa kana akasarudza makabhohaidhiretsi ane hutano, asina kugadzirwa .
Nekudzivisa kudya shuga yakanatswa, chingwa, nemupunga muchena, uye kusarudza makabhohaidhiretsi akanaka semichero, miriwo, nyemba, bhinzi, nyemba, uye zviyo zvese, unogona kuwana mabhenefiti aya:
- Kuvandudza kunzwa kwemuviri ku insulin.
- Kuvandudza hutano hwemetabolism yemuviri.
- Kuderedza cholesterol muropa, triglycerides, uye huwandu hweshuga.
- Kupisa mafuta kunokurumidza panguva yekurovedza muviri.
- Kuderedza njodzi yezvirwere zvakaita seType 2 Diabetes uye Metabolic Syndrome.
- Kuderedza njodzi yezvirwere zvakaita sechirwere chemwoyo uye sitiroko.
- Kudzora hormone inonzi ghrelin, iyo inodzora havi yekudya.
Unoita sei izvi nemazvo?
Iyi haisi hurongwa hwezvinhu zvose. Inofanira kusiyana zvichienderana nehuremu hwemuviri wako, kugwinya kwako, uye zvinangwa zvako. Heino muenzaniso:
| Zuva | Chikamu chekurovedza muviri | Huwandu hwemakabhohaidhiretsi ekudya |
|---|---|---|
| Zuva rekutanga | Kurovedza muviri nesimba rakawanda | magiramu 175-350 |
| Zuva rechipiri | Kurovedza muviri kwakaderera kana kuzorora | magiramu 100-125 |
| Zuva rechitatu | Kurovedza muviri nesimba rakawanda | magiramu 175-350 |
| Zuva rechina | Kurovedza muviri kwakaderera kana kuzorora | magiramu 100-125 |
Yambiro: Usati watanga kudya kwerudzi urwu, iva nechokwadi chekuti wataura nachiremba wako kana nyanzvi yezvekudya (Registered Dietitian), sezvo izvi zvisina kukodzera hutano hwemunhu wese.
Izvi zvakachengeteka here? Pane mimwe migumisiro yakaipa here?
Kunyangwe ichiwanzoonekwa seyakachengeteka kwenguva pfupi, haina kukodzera munhu wese. Kana vanhu vakaderedza kudya makabhohaidhiretsi kamwe kamwe, vanogona kunzwa kusagadzikana kwemazuva mashoma ekutanga. Izvi zvinonziwo "carb flu".
- Kuomerwa nekurara
- Kushanda nesimba
- Kuzvimba
- Kuzadza dumbu
- Kutsamwa, kushanduka-shanduka kwemanzwiro
Zviratidzo izvi zvinowanzopera mukati memazuva mashoma. Kunwa mvura yakawanda uye kuwana ma electrolyte akakwana - maminerari akaita se calcium, sodium, uye potassium - zvinogona kubatsira kuderedza dambudziko iri.
Vanhu ava havana hunyanzvi pakushandisa macarbohydrates!
Nzira iyi haina kukodzera mapoka anotevera:
- Amai vane pamuviri kana kuti vanoyamwisa
- Huremu hwakaderera
- Vanhu vane kana kuti vakambova nedambudziko rekudya
- Vanhu vane chirwere cheshuga kana kuti insulin inoramba
- Vanhu vane matambudziko eadrenal
Kune vamwe vanhu, kufunga zvakanyanya nezvechikafu kunogona kukonzera chirwere chepfungwa chinonzi "Orthorexia." Kana iwe kana mumwe munhu waunoziva ari kutambura nepfungwa idzi nezvechikafu, enda kuna chiremba nekukurumidza kuti akupe mazano.
Saka, unofanira kudyei?
Rudzi rwemakabhohaidhiretsi ndirwo rwakakosha. Panzvimbo pekudya zvakagadzirwa neshuga yakanatswa, hupfu hwechingwa, nemupunga muchena, sarudza makabhohaidhiretsi echisikigo, ane hutano.
| Kudya | Kudya kwemasikati kune makabhohaidhiretsi akawanda (semuenzaniso) | Chirongwa chekudya chine makabhohaidhiretsi mashoma (muenzaniso) |
|---|---|---|
| Kudya kwemangwanani | Oatmeal ne blueberries uye Greek yogurt | Omelette yakagadzirwa nemazai machena nechizi chisina mafuta akawanda |
| Kudya kwemasikati | Chicken curry nesaladhi yegirini ine Kurakkan roti | Hove kana huku yakabikwa, broccoli yakakangwa nebhinzi |
| Kudya kwemanheru | Mupunga mutsvuku, nyemba nehove muto | Salmon yakagochwa, risotto yekare, uye asparagus |
| Zvekudya zvemasikati | Bhanana, maarumondi mashoma | Mbeu dzemanhanga, mastrawberry, chimedu chechizi |
Mharidzo Yekuenda Nayo Kumba
- Kudya macarbohydrates kunoreva kuchinja huwandu hwemacarbohydrates aunodya zuva rega rega kuti huenderane nemazinga ako ekurovedza muviri.
- Iyi inzira yenguva pfupi inoshandiswa zvakanyanya nevatambi vane hunyanzvi kuchengetedza simba ravo nekupisa mafuta.
- Hapasati pave neuchapupu hwakasimba hwesainzi hunoratidza kuti izvi zvinoshanda pakuderedza uremu.
- Rudzi rwemakabhohaidhiretsi rwaunosarudza rwakakosha zvikuru. Gara uchisarudza makabhohaidhiretsi ane hutano akadai semichero, miriwo, uye zviyo zvese.
- Iyi nzira haikodzeri munhu wese. Vanaamai vane pamuviri, vanhu vane chirwere cheshuga, uye avo vane matambudziko ekudya havafanirwe kuedza izvi.
- Usati watevera chero kudya kutsva, kunyanya chirongwa chakaoma kudaro, iva nechokwadi chekubvunza chiremba wako kuti akupe mazano.
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