Ukushintshaniswa kwamaprotheni-carbohydrate yisistimu ephumelelayo kakhulu yokulahlekelwa isisindo, kukuvumela ukuba ususe amanxeba amaningi, futhi ngesikhathi esifanayo ugcine imisipha, eqondene ikakhulukazi nabagijimi. Kodwa-ke, noma yimuphi umzimba awubonakali ukhanga uma ungenayo leyo nkimbinkimbi nokuqina ukuthi imisipha iyinikeza.
Yini inikeza ukushintshaniswa kwamaprotheni nezinsuku ze-carbohydrate?
Ngokushesha kudingeke ukuthi sikhulume ukuthi ukudla kwe-carbohydrate alternation ngokusobala akuyona abantu abalinde imiphumela esheshayo futhi behlisa izandla zabo kalula. Isistimu yokudla okunjalo ithatha isikhathi senyanga ukuze kutholakale imiphumela emihle, ngaphezu kwalokho, kulokhu kuphumelela kuyoba okuguquguqukayo: isisindo ngeke sinciphise kancane, kodwa siyoshintshashintsha ngokwemigomo ye-pendulum. Ngaphezu kwalokho, ngeke ukwazi ukuthola imiphumela uma ungabala amakholori nsuku zonke futhi udle ngokuhambisana necebo.
Ukudla kwe-protein-carbohydrate alternation kungumjikelezo wezinsuku ezine ezizophindwa. Izinsuku ezimbili zokuqala amaprotheni. Kubo, umzimba oyeka ukuthola amandla kusuka emanzini-carbohydrate, uvuselelwe kabusha inguqulo entsha ye-metabolism futhi njengoba umthombo oyinhloko ukhetha izitolo ezinamafutha. Kodwa-ke, imvelo ithola lo mbuso ngendlela engeyona engokwemvelo futhi inciphisa izinga lemishini yokuxuba umzimba, ukuze izinqolobane zihlale isikhathi eside.
Ngosuku lwesithathu, ukudla kuhlanganiswe, futhi umzimba unciphisa inqubo yokuhlukanisa amafutha, kepha ayinciphisi izinga lokunciphisa umzimba (imetabolism).
Usuku lwesine - i-carbohydrate, ngoba umzimba unesikhathi sokuphumuza, uthumela ngokuzenzakalelayo i-glycogen i-carbohydrate etholakale (lapha nomphumela we-pendulum uqala) futhi uphinde usheshise umthambo wokudla.
Ukuphindaphindiwe ngalesi sikhathi sokujikeleza kubangele konke lokhu okushiwo, ngenxa yalokho umthamo we-fat uyancibilika, uhlala ezingeni, kepha ekugcineni uthola ukulondolozwa kwesisindo somzimba ngokususwa okuhle kwamafutha.
Ukudla kokulandelana kwamaprotheni-carbohydrate: ukubuyekezwa
Abantu abangaba ngu-20% abanqume kulokhu kudla, ababonanga izinguquko ezinhle. Lokhu kungenxa yokuthi ukushintshaniswa kwamaprotheni-carbohydrate kunika imiphumela emihle kuphela uma zonke izimo zihlangana, futhi okubaluleke kakhulu - ukudla kwakho kufana ngqo nemingcele yekhalori esethwe uhlelo kanye nesilinganiso samaphrotheni, amafutha kanye nama-carbohydrate ekudleni. Lokhu kungenzeka kuphela ngokubala okuqaphileyo nokwanele kokuqukethwe kwekhalori kukho konke ukudla okudliwe nokugcina idayari yokudla.
Uma wenza konke ngokufanele, uhlelo alukwazi ukuhluleka, ngoba zonke izibalo ziyimfihlo futhi zifanele umzimba wakho.
Ukushintshaniswa kwamaprotheni-carbohydrate: imenyu
Ukudla kwe-carbohydrate alternation kudinga imenyu ekhethekile. Okokuqala balala isilinganiso samabhethri. Ukwenza lokhu, ukwandisa isisindo sakho oyifunayo (into eyinhloko ukuthi lesi sibalo singokoqobo futhi sinelungelo) kulawo ma coefficients ahlongozwayo:
- Ezinsukwini ezimbili zokuqala, lapho ukudla kwakho kudla kakhulu amaprotheni, inani lawo ekudleni kufanele libe yi-3-4 amagremu ngehora elilodwa le-1 yesisindo esifunyiwe, nama-carbohydrate - 0-1.5 amagremu kilogram.
- Okwesithathu, isilinganiso sama-carbohydrate ngosuku sikhombisa amaprotheni enani lama-gramu angu-2-3 kg ngalinye, nama-carbohydrates - 2-2.5 amagremu ngekg.
- Usuku lwesine, olucebile ukudla kwe-carbohydrate, lubandakanya inani lamaprotheni - 1-1.5 amagremu ngalinye kg, inani lama-carbohydrate - ama-5-6 amagremu kilogram.
Ngakho-ke, uma umgomo wakho ukukala u-50 kg, bese sithola:
- ezinsukwini ezimbili zokuqala - 3 * 50 = 150 g amaprotheni, esiphezulu 1.5 * 50 = 75 g carbohydrate;
- ngosuku lwesithathu: 2 * 50 = 100 g amaprotheni, kanye nesilinganiso esifanayo sama-carbohydrate;
- ngosuku lwesine: 50-75 g amaprotheni, ama-250 g carbohydrate.
Ukuba nalolu lwazi, lusele kuphela ukwenza idayari yokudla kanye nokubala ukudla kwakho ukuze kufane phakathi kohlaka oluhlongozwayo.