Cishe uke wezwa igama elithi 'Carb Cycling' ejimini noma ezinkundleni zokuxhumana, akunjalo? Abanye bathi kuyindlela enhle yokunciphisa isisindo. Abanye bathi kungcono kakhulu kubadlali. Ngakho-ke kuyini ngempela ukugibela i-carb? Ingabe wonke umuntu angakwenza? Ake sithole kahle, ngamazwi alula, namuhla.
Kuyini Ukuhamba Nge-Carb Cycling?
Kalula nje, ukushintshashintsha ama-carbohydrate kuwumkhuba wokushintsha ngamabomu inani lama-carbohydrate (isitashi) esiwadlayo usuku lonke. Lokhu kusho ukuthi kwezinye izinsuku sidla ama-carbohydrate amaningi (ama-carbohydrate amaningi), kwezinye izinsuku sidla ambalwa kakhulu (ama-carbohydrate aphansi). Ngezinye izikhathi singase sibe nezinsuku cishe ezingenawo ama-carbohydrate (angenawo ama-carbohydrate).
Nakuba kusenocwaningo lwesayensi olulinganiselwe ngale ndlela, abakhi bomzimba nabagijimi be-marathon ikakhulukazi bayisebenzisa ukunciphisa amafutha emzimbeni nokwakha imisipha. Cabanga ngomzimba wakho njengemoto. Ngosuku lapho uzivocavoca kanzima, njengasemjahweni, udinga uphethiloli omningi (ama-carbohydrate) ukuze akunike amandla. Kodwa linda, ngosuku lapho ungazivivinyi kakhulu, njengalapho upake egaraji, awudingi uphethiloli omningi kangako, akunjalo? Yileyo ndlela esebenza ngayo.
- Izinsuku Ezine-Carbohydrate Eningi: Lezi yizinsuku lapho uzivocavoca kanzima. Ngalezi zinsuku, kufanele udle cishe amagremu angu-2-2.5 ama-carbohydrate ngekhilogremu ngalinye lesisindo somzimba wakho. Lokhu kuzokunikeza amandla owadingayo ukuze uzivocavoce.
- Izinsuku Ezinama-Carb Aphansi: Kulezi zinsuku, unciphisa ukuvivinya umzimba noma ukuphumula. Udla ngaphansi kwamagremu angu-0.5 ama-carbohydrate ngekhilogremu ngalinye lesisindo somzimba.
Into ebalulekile ukuthi, lokhu akukhona nje ukulawula ukudla kwakho, kodwa kumayelana nokulungisa inani lama-carbohydrate owadlayo ukuze lihambisane nezinga lakho lokuzivocavoca nsuku zonke.
Le ndlela iwuthinta kanjani umzimba?
Uma sidla okuthile okuqukethe ama-carbohydrate, umzimba wethu uyakuguqula kube uhlobo lukashukela olubizwa ngokuthi i-glucose. Lona umthombo oyinhloko wamandla emzimbeni wethu. Bese ama-pancreas ethu ekhiqiza i-hormone ebizwa ngokuthi i-insulin. Le insulin isiza i-glucose ukuthi ingene emaseli futhi ikhiqize amandla.
I-glucose eningi igcinwa njenge-glycogen esibindini nasemisipheni yethu ukuze isetshenziswe kamuva. Yilokhu okwenzekayo ekujikelezeni kwama-carbohydrate:
1. Ngezinsuku ezinama-carbohydrate amaningi: Umzimba wakho uzogcwalisa kahle lezi zitolo ze-glycogen. Lawa mandla asetshenziswa uma uzivocavoca kanzima.
2. Ngezinsuku ezinama-carbohydrate aphansi: Njengoba kune-glucose encane kanye ne-glycogen ongayisebenzisa ukuze uthole amandla, umzimba ufuna ezinye izinketho. Yilapho umzimba uqala khona ukushisa amafutha agciniwe ukuze ukhiqize amandla.
Yilokhu okwenza umzimba wakho ujwayele ukushisa amafutha. Kodwa kukhona into ebalulekile okufanele uyikhumbule lapha. Uma ungazivivinyi kahle ngemva kosuku lokudla ama-carbohydrate amaningi, lawo mandla engeziwe angagcinwa njengamafutha emzimbeni wakho futhi aholele ekuzuzeni isisindo. Ngakho-ke lokhu kufanele kuhlanganiswe nokuzivocavoca.
Yiziphi izinzuzo zokujikeleza ama-carbohydrate?
Nakuba lokhu kuzuzisa kakhulu abasubathi, umuntu ovamile angazuza futhi uma ekhetha ama-carbohydrate anempilo, angacutshungulwanga .
Ngokugwema ushukela ocolisisiwe, isinkwa, nelayisi elimhlophe, nokukhetha ama-carbohydrate amahle njengezithelo, imifino, ubhontshisi, ubhontshisi, kanye nokolweni ophelele, ungathola lezi zinzuzo:
- Ukuthuthukisa ukuzwela komzimba ku-insulin.
- Ukuthuthukisa impilo ye-metabolic yomzimba.
- Ukwehlisa i-cholesterol egazini, ama-triglycerides, kanye namazinga kashukela.
- Ukushisa amafutha kuyashesha ngesikhathi sokuzivocavoca.
- Ukunciphisa ingozi yezifo ezifana nesifo sikashukela sohlobo lwesibili kanye ne-Metabolic Syndrome.
- Ukunciphisa ingozi yezimo ezifana nesifo senhliziyo kanye nesifo sohlangothi.
- Ukulawula i-hormone i-ghrelin, elawula isifiso sokudla.
Ukwenza kanjani lokhu ngendlela efanele?
Lolu akulona uhlelo olufanela wonke umuntu. Kufanele luhluke kuye ngesisindo somzimba wakho, izinga lokufaneleka komzimba, kanye nemigomo yakho. Nasi isibonelo:
| Usuku | Izinga lokuzivocavoca | Inani lama-carbohydrate okufanele uwadle |
|---|---|---|
| Usuku 1 | Ukuzivocavoca ngamandla aphezulu | 175-350 amagremu |
| Usuku 2 | Ukuzivocavoca noma ukuphumula okuphansi | amagremu ayi-100-125 |
| Usuku 3 | Ukuzivocavoca ngamandla aphezulu | 175-350 amagremu |
| Usuku 4 | Ukuzivocavoca noma ukuphumula okuphansi | amagremu ayi-100-125 |
Isexwayiso: Ngaphambi kokuqala lolu hlobo lokudla, qiniseka ukuthi ukhuluma nodokotela wakho noma isazi sokudla esiqeqeshiwe (iRegistered Dietitian), ngoba lokhu akufaneleki empilweni yawo wonke umuntu.
Ingabe lokhu kuphephile? Ingabe ikhona imiphumela emibi?
Nakuba ngokuvamile kubhekwa njengokuphephile esikhathini esifushane, akufanele wonke umuntu. Uma kunciphisa ukudla ama-carbohydrate ngokuzumayo, abanye abantu bangase bazizwe bengakhululekile ezinsukwini ezimbalwa zokuqala. Lokhu kubizwa nangokuthi "i-carb flu".
- Ubunzima bokulala
- Ukusebenza kanzima
- Ukuqunjelwa
- Ukugcwalisa isisu
- Ukucasuka, ukushintshashintsha kwemizwelo
Lezi zimpawu zivame ukuphela zingakapheli izinsuku ezimbalwa. Ukuphuza amanzi amaningi nokuthola ama-electrolyte anele - amaminerali afana ne-calcium, i-sodium, ne-potassium - kungasiza ekunciphiseni lesi simo.
Laba bantu abalungile ekushintsheni ama-carbohydrate!
Le ndlela ayifaneleki kumaqembu alandelayo:
- Omama abakhulelwe noma abancelisayo
- Isisindo esingaphansi kwesisindo
- Abantu abake baba noma abake baba nenkinga yokudla
- Abantu abanesifo sikashukela noma abamelana ne-insulin
- Abantu abanezinkinga ze-adrenal
Kwabanye abantu, ukucabanga kakhulu ngokudla kungaholela esimweni sempilo yengqondo esibizwa ngokuthi "i-Orthorexia." Uma wena noma othile omaziyo ehlushwa yile micabango ngokudla, bheka udokotela ngokushesha ukuze uthole iseluleko.
Ngakho-ke, yini okufanele uyidle?
Uhlobo lwe-carbohydrate luyinto ebaluleke kakhulu. Esikhundleni sokudla okwenziwe ngoshukela ocolisisiwe, ufulawa wesinkwa, nelayisi elimhlophe, khetha ama-carbohydrate emvelo nanempilo.
| Ukudla | Ukudla okunama-carbohydrate amaningi ngosuku (isibonelo) | Uhlelo lokudla olune-carb ephansi (isibonelo) |
|---|---|---|
| Isidlo sasekuseni | I-oatmeal enama-blueberries kanye ne-yogurt yamaGreki | I-omelette eyenziwe ngamaqanda amhlophe kanye noshizi onamafutha aphansi |
| Isidlo sasemini | I-chicken curry kanye nesaladi eluhlaza ene-Kurakkan roti | Inhlanzi noma inkukhu ebhakiwe, i-broccoli ephekiwe kanye nobhontshisi |
| Isidlo sakusihlwa | Ilayisi elibomvu, amalentili kanye nomhluzi wezinhlanzi | I-salmon eyosiwe, i-kale risotto, kanye ne-asparagus |
| Ukudla okulula | Ubhanana, ama-alimondi ambalwa | Imbewu yethanga, ama-strawberry, ucezu lukashizi |
Umlayezo Wokuya Nawe Ekhaya
- Ukujikeleza ama-carbohydrate kuwumkhuba wokushintshashintsha inani lama-carbohydrate owadlayo nsuku zonke ukuze lihambisane nezinga lakho lokuzivocavoca.
- Lena indlela yesikhashana esetshenziswa kakhulu ngabasubathi abazimisele ukugcina amandla abo nokushisa amafutha.
- Akukabikho bufakazi obuqinile besayensi bokuthi lokhu kuyasebenza ekunciphiseni isisindo.
- Uhlobo lwama-carbohydrate olukhethayo lubaluleke kakhulu. Khetha njalo ama-carbohydrate anempilo njengezithelo, imifino, kanye nokudla okusanhlamvu okuphelele.
- Lena akuyona indlela efanele wonke umuntu. Omama abakhulelwe, abantu abanesifo sikashukela, kanye nalabo abanezinkinga zokudla akufanele bazame lokhu.
- Ngaphambi kokulandela noma yikuphi ukudla okusha, ikakhulukazi uhlelo oluyinkimbinkimbi kangaka, qiniseka ukuthi uthintana nodokotela wakho ukuze uthole iseluleko.
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