I-BEACH yisifushaniso sokudla okuthandwa kakhulu kwe-"protein yamagciwane e-carbohydrates alternation" namuhla. I-essence icacile - siyashintsha amaprotheni izinsuku nge-carbohydrate. Isizathu sokuthandwa yilokho iqiniso lokuthi ukudla okuncane-carb ngokwabo akusobala. Okokuqala, kunciphisa okunamandla ngamandla, ukukhulelwa kwengqondo (ngoba ubuchopho budinga ngempela ama-carbohydrates), futhi okwesibili, ngesikhathi sokudla okunjalo, isisindo silahlekile ngenxa yokulahlekelwa kwesisindo somzimba, futhi ekugcineni ukwehlisa umzimba kuhamba kancane. Ngakho-ke, ake sikhulume ngalokho okwenzeka emzimbeni ngesikhathi sokudla kweBolweni.
Isimiso sokusebenza
Ingxenye yokuqala yokudla kwamaprotheni ama-carbohydrate alternation yizinsuku zamaprotheni. Ngalesi sikhathi, izinga eliphezulu lama-carbohydrate - umthombo wamandla. Umzimba uhlale unento ethile, futhi uqala ukuthola amandla avela ku-glycogen esele esibindi. Lapho i-glycogen isiphelile (cishe ngosuku lwesibili lwe-BUCH), umzimba wethu uphahla emafutheni amaningi okugcinwa kwemfihlo. Okusho ukuthi ukuhlukaniswa kwamafutha kuqala - lokhu kuyinhloso yeprotheyini, ukuguqulwa kwamaprotheni ama-carbohydrates. Lapha into esemqoka akufanele iqoqe intonga: okuqhubekayo ukuhlushwa umzimba ngaphandle kwama-carbohydrate akunakwenzeka, ngoba wonke amanoni akasahlukanisi (usekhona 'emvuleni'), kodwa uzoqala ukukhipha ukudla esitokisini "esingenalutho" - kusukela emisipha.
Ngokulandelayo, simnika ama-carbohydrate futhi usuku lwama-carbohydrate luqala (ukudla kwe-carbohydrate izikhathi ezintathu ngaphezu kwamaprotheni). Umzimba udidekile, imisipha ayithinti, amafutha aqhubeka ehlukaniswa, futhi ama-carbohydrate angenayo afakwa ku-glycogen.
Bese kulandela usuku olulinganisiwe, lapho sibuyisela ingqondo, sinika ukuphumula kuwo wonke umzimba.
Izinguquko
Ukushintshaniswa kwamaprotheni ama-carbohydrate kunezinketho eziningi, ngoba into esemqoka ukulandelwa kwamaprotheni nezinsuku ze-carbohydrate.
Isibonelo, ungakwazi ukwahlukanisa ukudla ekujikelezeni kwezinsuku ezine: izinsuku ezimbili zamaprotheni, i-1 - i-carbohydrate, i-1 ilinganisiwe.
Noma kunjalo: 2 - 2 - 2 - okungukuthi, amaprotheni amabili, ama-carbohydrate futhi alinganise.
Noma inketho eyinkimbinkimbi ye-hardy: izinsuku ezingu-5 zokudla okuphansi kwe-carb, izinsuku ezingu-2 zokudla okuphezulu kwe-carbohydrate.
Okubaluleke kunazo zonke ekuqaleni kuzokuba njalo, kepha uzosheshe ujwayele. Lapha kunombono we-nuance: ngenani lemali oyifunayo yamaprotheni / ama-carbohydrate, yande izinga hhayi ngesisindo sakho samanje, kodwa yilowo oyifunayo.
Isibonelo: 50 (isisindo ngo-kg) * 3 (amaprotheni amagremu) = 150 g amaprotheni.
Amanani
Wena, eqinisweni, uzodinga imikhuba yokudla kwansuku zonke amaprotheni nama-carbohydrate ngesikhathi sokulashwa.
Ngesikhathi sokushintsha kwe-carbohydrate nezinsuku zamaphrotheni, ku:Usuku oluphansi lwe-carb ludliwe : amaprotheni - 3-4 g / kg isisindo, ama-carbohydrate - 0 - 1.5 g / kg isisindo.
Usuku oluphezulu lwe-carbohydrate : amaprotheni - 1 - 1.5 g / kg isisindo, ama-carbohydrate - 6 g / kg isisindo.
Usuku olulinganisiwe : amaprotheni - 2 - 3 g / kg isisindo, ama-carbohydrates - 2 - 2.5 g / kg isisindo.
Ezemidlalo ngesikhathi sokudla
Akuyona imfihlo kunoma ubani ukuthi imisebenzi yomzimba ngesikhathi sokudla iqinisa futhi ifinyelele umphumela oyifunayo. Wena, mhlawumbe, usuphelile umbuzo, lapho kushintshwe khona enye i-albuminous ne-carbohydrate izinsuku ukuze ungene emidlalweni.
Abanye bathi udinga ukuqala ngosuku lokuqala oluphezulu lwe-carbohydrate, ephikisana ngokuthi ngokukhuphuka nokudla kwama-carbohydrates, amandla nokuqina kukhula ngokushesha. Mhlawumbe lokhu kuyindaba kulabo asetshenziselwa ukudla. Kodwa-ke, ngosuku lokuqala lwe-high-carbohydrate, awunakwenzeka ukuthi ube namandla okuqeqesha, ngoba wonke ama-carbohydrate azoya ezitolo ze-glycogen. Ngosuku olulandelayo - okulinganiselwe, izinqubo "ziyaqiniswa", ngoba umzimba unelisekile ukulamba kwawo kancane, manje kungenzeka ukuqeqesha.
Izinzuzo
Ukudla kwe-BUCH kunezinzuzo eziningi. Okokuqala, ayikho into esetshenziselwa uhlelo lokudla nokudla okunomsoco, okubalulekile ekulahlekelweni kwesisindo. Okwesibili, ukugaya umzimba kusheshayo, futhi okwesithathu, i-psyche yakho ngeke ihlupheke.
Uma lokhu kungewona ukudla kwakho kokuqala, wazi kahle ukuthi ufuna kahle ukuthi awukwazi yini ukudla enye inyanga. Kusukela ngqo ukuqonda kuphonsa ekushiseni nasebandayo ngesikhathi esifanayo. Futhi lapha, konke kulula - sasihlala izinsuku ezimbili ngaphandle kwama-carbohydrate, bese usuvele usidla okuthile kwe-carbohydrate, futhi ngosuku olulinganisiwe, ngisho nokuvinjelwa okuncane.