Ukutshintshwa kweprotheni-carbohydrate yindlela ephumelelayo yokulahleka kwesisindo, kukuvumela ukuba ulahlekelwe ubuninzi beoli, kwaye ngexesha elifanayo ugcine isisipha, esona sisebenzisana kakhulu nabadlali. Nangona kunjalo, nawuphi na umzimba awunakuchukumisi xa ungenayo loo nto kunye nokunyaniseka okwenziwe yimisipha.
Yintoni eyenza ukutshintshwa kweprotheni kunye neentsuku ze-carbohydrate?
Ngokukhawuleza kubalulekile ukukhankanya ukuba ukutshintsha kwe-carbohydrates alternation kubonakala kungekhona kubantu abalinde iziphumo ezikhawulezayo kwaye behlisa izandla zabo lula. Indlela yokutya enjalo ithatha malunga neenyanga zokufumana iziphumo ezilungileyo, ngaphezu koko, ngeli xesha le mpu melelo iya kuba yintlukwano: ubunzima abuyi kuhlahla ngokuthe gqolo, kodwa kuya kuguquka ngokwemigaqo ye-pendulum. Ngaphezu koko, awuyi kufumana iziphumo ukuba awuyi kubala iikhalori zonke iintsuku kwaye udle ngokungqinelana nesicwangciso.
Ukutya kweprotheni-carbohydrates alternation ngumjikelezo weentsuku ezine eziya kuphinda ziphindwe. Iintsuku ezimbini zokuqala ziprotein. Kuwo, umzimba oyeka ukufumana amandla kwi-carbohydrate, uvuselelwa kwakhona ngokutsha kwindlela yokusetyenziswa kwe-metabolism kwaye njengokuba umthombo oyintloko ukhetha izitolo ezidumileyo. Nangona kunjalo, i-organism ifumanisa lo mbuso ngokwemvelo kwaye iyanciphisa umlinganiselo weenkqubo zokuxilisa, ukuze iindawo zokuhlala zihlale ixesha elide.
Ngomhla wesithathu, ukutya kuxutywe, kwaye umzimba uyanciphisa inkqubo yokwahlula i-deposit deposits, kodwa ayiyinciphisi umlinganiselo we-metabolism (metabolism).
Ngomhla wesine - i-carbohydrate, kuba umzimba unethuba lokuphumla, ukutshintshwa ngokufudumele kwi-glycogen i-carbohydrates efunyenweyo (apha kunye nomphumo we-pendulum uqala) kwaye kwakhona ukhawuleza isantabolism.
Ukuphindaphinda ixesha lo mjikelo emva kwexesha kubangele zonke izimpendulo, ngenxa yesininzi sobunqindi, ziyaqhubeka kumgangatho, kodwa ekugqibeleni ufumana ulondolozo lwesisundu ngokususwa kweoli.
Ukutya kokulandelelana kweprotheni-carbohydrate: ukuphononongwa
Phantse i-20% yabantu abaye banquma ngoku kutya, musa ukubona nayiphi iinguqu ezintle. Oku kubangelwa ukuba i-protein-carbohydrates alternation inikeza iziphumo ezilungileyo kuphela ukuba zonke iimeko zidibeneyo, kwaye kubaluleke kakhulu - ukutya kwakho kuhambelana nemilinganiselo yekhalori ebekwe yinkqubo kunye nomlinganiselo weeprotheni, amafutha kunye ne-carbohydrate kwiidlo. Oku kunokwenzeka kuphela ngokubala ngokuchanekileyo kunye nokwaneleyo kokuqukethwe kwekhalori kuwo onke ukutya okudliwe kunye nokugcina idayari yokutya.
Ukuba wenza yonke into ngokuchanekileyo, inkqubo ayikwazi ukuhluleka, kuba zonke izibalo ziyimfihlo kwaye zifanele umzimba wakho.
Iprotheyini-carbohydrates alternation: menu
Ukutya kwe-carbohydrates alternation kufuna imenyu ekhethekileyo. Okokuqala balala umlinganiselo weebhetri. Ukwenza oku, ukwandisa ubunzima bakho obufunayo (into ephambili kukuba lo mfanekiso uyinyani kwaye uyanele) kwii-coefficients ezicetywayo:
- Kwiintsuku ezimbini zokuqala, xa ukutya kwakho kubaluleke kakhulu kwiiprotheni, inani lazo ekudleni kufuneka libe yi-3-4 grams nganye nge-1 kg yesisindo esifunekayo, kunye ne-carbohydrates - 0-1.5 grams kilogram.
- Okwesithathu, isilinganiso sama-carbohydrates ngosuku sichaza iphrotheni kwisixa se-2-3 grams nganye, kunye ne-carbohydrate-2-2.5 igramu nganye ngekg.
- Usuku lwesine, olucebile ukutya kwe-carbohydrate, lubandakanya inani leprotheni - 1-1.5 igramu nganye ngekg, i-carbohydrates - 5-6 grams kilogram.
Ngoko, ukuba umnqweno wakho ukulinganisela iikhilogram ezingama-50, ngoko sifumana:
- Kwiintsuku ezimbini zokuqala - 3 * 50 = 150 g iprotheni, ubuninzi 1.5 * 50 = 75 g i-carbohydrates;
- Ngosuku lwesithathu: 2 * 50 = 100 g yeprotheni, kunye nomlinganiselo ofanayo wee-carbohydrate;
- ngosuku lwesine: 50-75 g protein, i-250 g i-carbohydrates.
Ukuba nolwazi, luhlala kuphela ukwenza idayari yesondlo kunye nokubala ukutya kwakho ukuze ulungele kwisakhelo esicetywayo.