Alternation carbohydrate. Amandla Isimiso, ashise amanoni

Noma ubani oke waba banamathela eqinile-kilojoule amaningi yokudla, azi ukuthi side effect yokunciphisa isisindo imisipha esincunzayo. Okungukuthi, abangabantwana Umphumela wawuyoba imikhawulo ezinkulu nakakhulu ezimbi, kodwa umzimba okuxekethile. Ngokwemvelo, yalokho enjalo uyaneliswa akuwona neze.

Yiqiniso, singa ukweluleka ukuncipha ngesikhathi ukudla ahileleke kakhulu ezemidlalo. Kodwa, okokuqala, kuncike ngendlela elukhuni Ukudla umzimba nakanjani uzoya "austerity" Imodi, uzama ukugcina yamafutha amaningi emzimbeni. Futhi, okwesibili, uma ngandlela-thile akazange ngempela ufuna ukuba imenyu kuphela isaladi green futhi inkukhu webele, bahlanganyele endaweni, umuzwa lobuthakathaka onamandla kumelwe avele.

Kukholakala ukuthi isimo ezingelapheka, esebenzisa izimiso ka ekudleni amaprotheni. Nokho, esiqinile carbohydrate izivimbelo akunakwenzeka ukuba abangele unentshiseko for ukuqeqeshwa ezemidlalo. Yikuphi ejimini, ngisho noma ngabe ubuvila sokuhambisa?

Ngenhlanhla, namuhla amasu iyatholakala evumela hhayi kuphela ukuqeda fat ngokweqile, kodwa futhi ugcine imisipha yakho. Le nqubo ibizwa ngokuthi alternation carbohydrate. Le ndlela kwesisindo zithandwa kakhulu abasubathi, ikakhulukazi labo abanesithakazelo sawo esiningi. Nokho, ngisho nalabo abenza imisebenzi nje ukugcina isesimweni, kungaba ngokunenzuzo le yokudla.

interlace carbohydrate esekelwe yokuthi njalo kuyahlukahluka inani carbohydrate ekudleni nsuku. Babe kanzima ukhawule, kunalokho, sethulwa semali. Lonke isikhathi kwesisindo sehlukaniswe yezinsuku ezine imijikelezo kule yokudla. Izinsuku ezimbili zokuqala inani carbohydrate esiphansi, kodwa amaprotheni ku ekudleni kumele kwanele. Ngakho, imithetho idinga abadlali ukuze bodybuilders ezinsukwini ephansi carb, kudle 3-4 amagremu amathathu amaprotheni futhi 0.5-1.5 amagremu carbohydrate amakhilogramu esisindo ngayinye. Ngosuku lwesithathu kuyinto okusezingeni eliphezulu carbohydrate Ukudla, ngalesi sikhathi kunconywa ukudla 5-6 amagremu carbohydrate kanye 1-1.5 amagremu amathathu amaprotheni ikhilogremu isisindo (khumbula ukuthi le mithetho zenzelwe abasubathi abakhuthalele abaqhuba) ngayinye. Ngosuku lwesine kusikisela ukuthi inani amaprotheni kanye carbohydrate ekudleni alinganayo, okungukuthi, ngayinye amakhilogramu babe 2-3 amagremu amathathu amaprotheni kanye esilinganayo carbohydrate. Ekupheleni yonke umjikelezo iyaphindwa ezine. Ukuze kuzuzwe yalokho, njengoba umthetho, kutuswa ukuphinda alternation carbohydrate for 10-15 imijikelezo. Ngenxa yalokho, ukusetshenziswa isisindo uhlelo kuyehla, kanti nemisipha bahlale besesimweni esifanayo.

alternation carbohydrate akuyona "ngokuyisimangaliso" Ukudla, konke kungokwemvelo, njengoba yephuzu izitho zomzimba. Ingabe uthola ngaphansi ezinsukwini ezimbili zokuqala carbohydrate, umzimba uphoqelekile ukuba usebenzise ukuqhutshwa siqu umthombo wamandla ayo - izicubu fat. Lwathi luphela usuku carbohydrate "ebulawa indlala" yesibili inqubo lipolysis lenziwe laba likhulu. Kunengqondo, kungani abaqhubekanga efanako, ukudala lokuntuleka yokufakelwa emzimbeni "fuel"? Iqiniso lokuthi umzimba womuntu nekhono ukuzivumelanisa ngokushesha nezimo ezihlukene. Futhi uma carbohydrate ngokuzila ukudla ihlala isikhathi esingaphezulu kwezinsuku ezimbili, kufakwe izindlela ukucindezeleka. Umzimba uyasibona isimo nge eyanele enganele carbohydrate njengoba usongo sokusinda nekucala ngamandla ukonga eyigugu izidakamizwa esindisa impilo - amanoni elintantayo kwi "ukucutshungulwa" asilutho kulokhu, amaseli kwemisipha.

Kungenxa yalesi sizathu ukuthi ukudla okuthiwa alternation carbohydrate incoma ukuthi ngosuku lwesithathu ukwandisa edonsa carbohydrate ukunikeza umzimba wakho ube "ukuzola" isikhathi "ukuqonda" ukuthi carbohydrate ukwakha glycogen fanele ngokwanele. Ngosuku lwesine yokudla kuyadingeka ukuze silungise yi.

Ngakho, umzimba uyaqhubeka ukulahlekelwa fat umzimba, futhi imisipha kwezicubu bahlale besesimweni esifanayo. Yilokho inzuzo Ukudla carbohydrate ukulandelana. Imenyu sezinsuku ephansi carb lokhu yokudla kuhilela ukudla cottage shizi, amaqanda, inyama yenkomo, inkukhu, inhlanzi. Njengoba umphelelisi mikhiqizo ezinconywe salads enziwe imifino non-okunesitashi noma nemifino sikadali. I okusezingeni eliphezulu carbohydrate izinsuku Kunconywa ukuba baphuze iphalishi of oatmeal, nokunye okufana nokolweni, irayisi, izithelo, pasta. Njengoba kungenziwa inkukhu webele noma inhlanzi njengoba ingxenye amaprotheni. Ngosuku lwesine, imenyu kuyinto imenyu olinganiselayo, lapho inani amaprotheni kanye carbohydrate cishe kulingana.

Kodwa fast kanjani ungakwazi ulahlekelwe isisindo usebenzisa alternation carbohydrate? Imiphumela Yiqiniso, zonke kuzohluka, kodwa, ngokwesilinganiso, ne ukunamathela ngokuqinile izincomo umjikelezo wezinsuku ezine-Kuthatha cishe amakhilogremu fat okumsulwa.

Esinye ngokunenzuzo le ekudleni ukuthi ukubekezelelana kuhle ngokwengqondo. Ngemva ekudleni ehlukahlukene, ezinsukwini zika-carbohydrate okusezingeni eliphezulu izinyo elimnandi bale into esihlwabusayo (Yiqiniso, ngokulinganisela). Kodwa inzuzo ebaluleke kakhulu usebenzisa le ekudleni ukuthi inqubo ukuncipha is amafutha uya, Ngakho-ke, ukudla kusiza ukuthuthukisa ukubukeka nobungqabavu neminye.