Bayanan motsa jiki bayan motsa jiki

Kamar yadda ka sani, yawancin carbohydrates masu sauri ba su da shawarar yin cin abinci ba tare da bukatar gaggawa ba. Hakanan glucose za'a iya bayar da shi ta hanyar jinkirin carbohydrates, ba tare da yin amfani da pancreas ba, wanda ya bambanta da sauri. Kuma kusan kusan lokaci kawai lokacin da amfani da carbohydrates mai sauri ba kawai barata ba, amma kuma dole, shine lokacin bayan horo.

Mai dadi bayan motsa jiki - yana da amfani?

A fuskar fushin, saboda mutane da yawa suna horar da su don su rasa nauyin, amma a wannan yanayin, amfani da carbohydrates da sauri bayan horo, ba za su je kudaden maniyyi ba, amma za su taka muhimmiyar rawa:

1. Anabolic aiki shi ne cewa lokacin da yaduwar jini sugar ya tashi, hormone insulin aka saki, kuma ta bi da bi kamar anabolic.
2. Sauya makamashi da aka kashe, carbohydrates tare da GI mai girma ya kare ƙananan mu daga tsarin lalacewa, wanda jiki ke zuwa, don samar da wutar lantarki don horo.
3. Yin amfani da carbohydrates mai sauri, acid mai guba zai narke sauri bayan wasa wasanni.

Saboda haka, rashin carbohydrates bayan aikin motsa jiki ake kira carbohydrate taga. Ya kamata ya zama da wuri-wuri don cin abin da ke dauke da carbohydrates mai sauri . carbohydrates. Wannan zai iya zama banana, zuma, nau'i mai naman alade, kayan gari, fararen shinkafa. Amma adadin, to, ya dogara ne akan burin wasanni. Alal misali, idan kuna son yin amfani da kaya, to kuna buƙatar ku ci sau 2-3 fiye da yadda kuke buƙatar kuji. Ko yin wasan kwaikwayo na wasanni tare da samar da carbohydrates mai sauri, wanda aka tsara musamman don samun karfin kuɗi.

Kuma idan baku son yakamata aikin horo ya zama mummunan (catabolism na tsoka), to ku ci kamar yadda kuka so. Kwayar kanta zata fada.

Ayyuka

Amma wannan ba cikakken bayanin irin aikin carbohydrates masu sauri ba. Kafin horarwa, ya kamata ka kuma rike glucose (duba makamashi). A lokacin wasanni, tsarin narkewa ba kawai ragewa ba, amma kuma ya tsaya. Sabili da haka, don cinyeccen carbohydrates kafin horo, kamar sunadarin sunadarai, farashin akalla sa'o'i biyu kafin farawa. Za su taimake mu mu cika kayan samar da carbohydrate wanda zai taimaka mana a lokacin yin amfani da tushen makamashi, kuma don kare kariya daga tsari na lalacewa na tsoka a lokacin motar carbohydrate.

Bari mu haɓaka: yawancin carbohydrates masu sauri kuma sun kasance sun dace da wani abu. Bugu da ƙari, suna da alhakin kyawawan siffofi masu kyau, ƙyale ka ka gina, maimakon ƙaddarar da kanka, da tsokoki. Maganin tushen kayan carbohydrates mai sauri zai zama 'ya'yan itace mai' ya'yan itace, 'ya'yan itatuwa mai dadi da' ya'yan itatuwa masu sassauci , gari, sukari, jam. Ita ce "carbohydrate window" wanda shine lokaci mafi dacewa don amfani.