Mhlawumbi ukhe weva igama elithi 'Carb Cycling' kwindawo yokuzivocavoca okanye kwimidiya yoluntu, akunjalo? Abanye bathi yindlela entle yokunciphisa umzimba. Abanye bathi ilungele abadlali. Ngoko ke yintoni kanye kanye i-carb cycling? Ngaba wonke umntu angayenza? Masifumanise ngokuchanekileyo, ngamazwi alula, namhlanje.
Yintoni iCarb Cycling?
Ngamafutshane, ukujikeleza ii-carb kukuziqhelanisa nokutshintsha ngabom ubungakanani bee-carbohydrates (isitatshi) esizityayo imini yonke. Oku kuthetha ukuba ngezinye iintsuku sitya ii-carbohydrates ezininzi (ezine-carb ephezulu), ngezinye iintsuku sitya ezimbalwa kakhulu (ezine-carb ephantsi). Ngamanye amaxesha sinokuba neentsuku apho phantse singabi nazo ii-carbohydrates (ezingena-carb).
Nangona uphando lwesayensi lusancinci ngale ndlela, abakhi bomzimba kunye nabagijimi be-marathon ngokukodwa bayisebenzisa ukunciphisa amafutha omzimba kunye nokwakha izihlunu. Cinga ngomzimba wakho njengemoto. Ngomhla owenza ngawo umthambo nzima, njengakumdyarho, udinga ipetroli eninzi (ii-carbs) ukuze ikunike amandla. Kodwa linda, ngomhla ongazilolongi kakhulu, njengaxa upake egaraji, awudingi petroli ingako, akunjalo? Yindlela esebenza ngayo loo nto.
- Iintsuku EzineCarbohydrate Eninzi: Ezi ziintsuku ozilolonga ngazo nzima. Ngezi ntsuku, kufuneka utye malunga ne-2-2.5 grams yeecarbohydrates ngeponti nganye yobunzima bomzimba wakho. Oku kuya kukunika amandla owadingayo ukuze uzilolonga.
- Iintsuku EzineCarbohydrate Ephantsi: Kule mihla, unciphisa umthambo wakho okanye uphumle. Utya ngaphantsi kwe-0.5 grams yeecarbohydrates ngeponti nganye yobunzima bomzimba.
Into ebalulekileyo kukuba, oku akupheleli nje ekulawuleni ukutya kwakho, kodwa kumalunga nokulungisa ubungakanani beecarbohydrates ozityayo ukuze buhambelane nenqanaba lakho lokuzilolonga lemihla ngemihla.
Le ndlela iwuchaphazela njani umzimba?
Xa sisitya into equlethe iicarbohydrate, umzimba wethu uyiguqula ibe luhlobo lweswekile ebizwa ngokuba yiglucose. Le yeyona mithombo iphambili yamandla emzimbeni wethu. Emva koko ipancreas yethu ivelisa ihormone ebizwa ngokuba yi-insulin. Le insulin inceda iglucose ingene kwiiseli kwaye ivelise amandla.
Iglucose engaphezulu igcinwa njenge-glycogen kwisibindi nakwimisipha yethu ukuze isetyenziswe kamva. Nantsi into eyenzekayo kwi-carbohydrate cycle:
1. Ngeentsuku ezineekhabhohayidreyithi eziphezulu: Umzimba wakho uza kuzizalisa kakuhle ezi glycogen zigciniweyo. La mandla asetyenziswa xa uzilolonga nzima.
2. Ngeentsuku ezineekhabohayidreyithi ezisezantsi: Ekubeni iglucose neglycogen zincinci onokuzisebenzisa ukuze ufumane amandla, umzimba ukhangela ezinye iindlela. Kulapho umzimba uqala khona ukutshisa amafutha agciniweyo ukuze uvelise amandla.
Yile nto eyenza umzimba wakho uqhele ukutshisa amafutha. Kodwa kukho into ebalulekileyo ekufuneka uyikhumbule apha. Ukuba awuzilolongi kakuhle emva kosuku lokutya ii-carbohydrate ezininzi, loo mandla ongezelelweyo anokugcinwa njengamafutha emzimbeni wakho aze akhokelele ekutyebeni. Ngoko ke oku kufanele kudityaniswe nokuzilolonga.
Zithini iingenelo zokuqhuba ii-carb?
Nangona oku kuluncedo kakhulu kubadlali bezemidlalo, umntu oqhelekileyo unokungenelwa ukuba ukhetha iicarbohydrate ezisempilweni nezingakhange zicutshungulwe .
Ngokuphepha ukutya iswekile ecoliweyo, isonka, kunye nerayisi emhlophe, nokukhetha iicarbohydrate ezilungileyo ezifana neziqhamo, imifuno, iimbotyi, iimbotyi, kunye neenkozo ezipheleleyo, ungafumana ezi zibonelelo:
- Ukuphucula uvakalelo lomzimba kwi-insulin.
- Ukuphucula impilo yemetabolism yomzimba.
- Ukunciphisa i-cholesterol egazini, i-triglycerides, kunye namanqanaba eswekile.
- Ukutsha kwamafutha kuyakhawuleza ngexesha lokuzilolonga.
- Ukunciphisa umngcipheko wezifo ezifana ne-Type 2 Diabetes kunye ne-Metabolic Syndrome.
- Ukunciphisa umngcipheko wezifo ezifana nesifo sentliziyo kunye nesifo sohlangothi.
- Ukulawula i-hormone i-ghrelin, elawula ukutya.
Uyenza njani le nto ngokuchanekileyo?
Esi asisosicwangciso esilungele wonke umntu. Kufuneka sahluke ngokuxhomekeke kubunzima bomzimba wakho, inqanaba lokomelela komzimba, kunye neenjongo zakho. Nantsi umzekelo:
| Usuku | Inqanaba lokuzilolonga | Ubungakanani beecarbohydrates ekufuneka zityiwe |
|---|---|---|
| Usuku 1 | Ukuzilolonga ngamandla aphezulu | 175-350 iigram |
| Usuku 2 | Ukuzilolonga okanye ukuphumla okuphantsi | 100-125 iigram |
| Usuku 3 | Ukuzilolonga ngamandla aphezulu | 175-350 iigram |
| Usuku 4 | Ukuzilolonga okanye ukuphumla okuphantsi | 100-125 iigram |
Isilumkiso: Ngaphambi kokuba uqale olu hlobo lokutya, qiniseka ukuba uthetha nogqirha wakho okanye ingcali yesondlo efanelekileyo (iRegistered Dietitian), kuba oku akufanelekanga kwimpilo yomntu wonke.
Ingaba oku kukhuselekile? Ngaba kukho naziphi na iziphumo ebezingalindelekanga?
Nangona ngokubanzi ithathwa njengekhuselekileyo kwixesha elifutshane, ayifanelekanga kuye wonke umntu. Xa kuncitshiswa ukutya iicarbohydrate ngequbuliso, abanye abantu banokuziva bengakhululekanga kwiintsuku ezimbalwa zokuqala. Oku kukwabizwa ngokuba yi "carb flu".
- Ubunzima bokulala
- Ukusebenza nzima
- Ukuqhinwa
- Ukuzalisa isisu
- Ukucaphuka, ukutshintsha kweemvakalelo
Ezi mpawu zihlala ziphela kwiintsuku ezimbalwa. Ukusela amanzi amaninzi nokufumana ii-electrolytes ezaneleyo - iiminerali ezifana ne-calcium, i-sodium, kunye ne-potassium - kunokunceda ukunciphisa le meko.
Aba bantu abangobuchule bokuqhuba ii-carbs!
Le ndlela ayifanelekanga kula maqela alandelayo:
- Oomama abakhulelweyo okanye abancancisayo
- Ubunzima obungaphantsi kobunzima
- Abantu abanengxaki yokutya okanye abakhe baba nayo
- Abantu abanesifo seswekile okanye abanesifo se-insulin
- Abantu abaneengxaki ze-adrenal
Kwabanye abantu, ukucinga kakhulu ngokutya kunokukhokelela kwingxaki yengqondo ebizwa ngokuba yi-"Orthorexia." Ukuba wena okanye umntu omaziyo unengxaki yezi ngcinga malunga nokutya, bonana nogqirha ngokukhawuleza ukuze akunike ingcebiso.
Kaloku, ufanele utye ntoni?
Uhlobo lwe-carbohydrate yeyona nto ibalulekileyo. Endaweni yokutya okwenziwe ngeswekile ecoliweyo, umgubo wesonka, kunye nerayisi emhlophe, khetha ii-carbohydrate zendalo nezisempilweni.
| Isidlo | Ukutya okune-carb ephezulu yosuku (umzekelo) | Isicwangciso sokutya esinee-carbohydrate eziphantsi (umzekelo) |
|---|---|---|
| Isidlo sakusasa | I-oatmeal ene-blueberries kunye neyogathi yamaGrike | I-omelette eyenziwe ngamaqanda amhlophe kunye netshizi enamafutha aphantsi |
| Isidlo sasemini | Ikhari yenkukhu kunye nesaladi eluhlaza ene-roti yeKurakkan | Intlanzi okanye inkukhu ebhakiweyo, ibroccoli ephekiweyo kunye neembotyi |
| Isidlo sangokuhlwa | Irayisi ebomvu, iilentile kunye nomhluzi weentlanzi | I-salmon eyosiweyo, i-kale risotto, kunye ne-asparagus |
| Izidlo zokutya | Ibhanana, ii-almond ezimbalwa | Imbewu yethanga, amaqunube, iqhekeza lesonka samasi |
Umyalezo Wokuya Ekhaya
- Ukujikeleza iicarbohydrates kukuziqhelanisa nokutshintsha ubungakanani beecarbohydrates ozityayo yonke imihla ukuze zihambelane nenqanaba lakho lokuzilolonga.
- Le yindlela yexesha elifutshane esetyenziswa kakhulu ngabadlali abazimiseleyo ukugcina amandla abo nokutshisa amafutha.
- Akukabikho bungqina buqinileyo besayensi bokuba oku kuyasebenza ekunciphiseni umzimba.
- Uhlobo lweecarbohydrates ozikhethayo lubaluleke kakhulu. Soloko ukhetha iicarbohydrates ezisempilweni ezifana neziqhamo, imifuno, kunye neenkozo ezipheleleyo.
- Le ndlela ayifanele wonke umntu. Oomama abakhulelweyo, abantu abanesifo seswekile, kunye nabo banengxaki yokutya akufuneki bazame oku.
- Ngaphambi kokuba ulandele naluphi na uhlobo lokutya olutsha, ingakumbi olu cwangciso lunzima kangaka, qiniseka ukuba uqhagamshelana nogqirha wakho ukuze akunike ingcebiso.
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