Purotini-carbohydrate alternation ndiyo inoshandisika kwazvo yekutema kurasikirwa, inokubvumira kubvisa mafuta akawanda, uye panguva imwechete kuchengetedza misi, iyo inonyanya kukosha kune vavatambi. Zvisinei, chero muviri wose hauna kutaridzika kana usina kubatana nekusimbiswa kwakadaro kuti misumbu inopa.
Chii chinopa kushandiswa kwemapuroteni nemazuva e-carbohydrate?
Pakarepo zvakakodzera kureva kuti kudya kwekugadziriswa kwemakrohydrate hakuratidzi kune vanhu vanomirira mhinduro nokukurumidza uye vachidzikisa zvishoma maoko avo. Zvokudya zvakadaro zvinotora nguva yemwedzi yekuwana zvibereko zvakanaka, uyezve, munguva ino inobudirira ichava yakasiyana-siyana: uremu hahwuchiri kuderera zvishoma nezvishoma, asi huchachinja huchienderana nemutemo wependulum. Uyezve, haungagone kuwana zvikwereti kana iwe usingaverengi maoriri zuva rega roga uye unodya zvakakwana maererano neurongwa.
Kudya kweprotein-carbohydrates alternation ndeyekufamba kwemazuva mana ayo achadzokororwa. Mazuva maviri okutanga mapuroteni. Kwavari, mutumbi unorega kugamuchira simba kubva kumakrohydrates, unovakwazve kune shanduro itsva ye metabolism uye sezvo inonyanya kushandisa inosarudza mabhuku ane mafuta. Zvisinei, mhuka inowana hurumende isiri yezvisikwa uye inoderedza kuwanda kwemagadzirirwo emagetsi, kuitira kuti zviwanikwa zvicharamba kwenguva yakareba.
Pazuva rechitatu, kudya kunosanganiswa, uye muviri unoita kuti kupera kwemafuta kuwedzere, asi hausi kuderedza kuwandisa kwemagetsi (metabolism).
Zuva rechina - carbohydrate, nokuda kwaro mhuka ine nguva yekuzorora, inotumira kune glycogen yemakropuhydrates yakagamuchirwa (pano uye pendulum inotangira) uye inokurumidza kusimbisa metabolism.
Kudzokorora urongwa uhwu mushure menguva inoita kuti zvose izvi zviitike, semugumisiro wekuti mafuta akawanda anoyungunuka, unoramba uri pamwero, asi pakuguma unowana kuchengetedza kwemaviri emusanganiswa nemafuta akanaka ekubviswa.
Zvokudya zveprotheni-carbohydrate sequence: kuongorora
Vanenge makumi maviri kubva muzana yevanhu vakasarudza pamusoro pekudya uku, musaona chero kuchinja kwakanaka. Izvi zvinokonzerwa nekuti shanduro yeprotheni-carbohydrate inopa migumisiro yakanaka chete kana mamiriro ezvinhu ose akasangana, uye zvinonyanya kukosha - zvokudya zvako zvinowirirana zvakakwana nemakero emakori akaiswa nehutano uye chiyero cheprotein, mafuta uye marhydrates muzvokudya. Izvi zvinogoneka chete nekuverenga kwakanyatsonaka uye kwakaringana kwekoriki yehuwandu hwezvokudya zvose zvinopedzwa uye kuchengeta diary yezvokudya.
Kana iwe uchiita zvinhu zvose zvakarurama, hurongwa haugoni kukundikana, nokuti kuverenga kwose kune mumwe munhu uye kwakakodzera mumuviri wako.
Purotini-carbohydrate alternation: menyu
Kudya kwekugadzirisa kwekhabhohydrate kunoda mhando inokosha. Chokutanga kuverenga kuyerwa kwemabhatiriyo. Kuti uite izvi, wedzera chiremera chako chaunoda (chinhu chikuru ndechokuti chiyero ichi chaicho uye chakanaka) chee coefficients inorongwa:
- Mumazuva maviri okutanga, apo kudya kwako kunowanzoita mapuroteni, chiyero chavo muzvokudya chinofanira kuva masendimita 3-4 pa 1 kg yehutakiti hunoda, uye mahydrohydrates - 0-1.5 gramu pa kilogiramu.
- Chechitatu, yevhareji yemakinehydrates pazuva inoratidza mapuroteni muhuwandu hwemasendimita 2-3 pa kg, uye ma carbohydrate - 2-2.5 gramu pa kg.
- Zuva rechina, iro rakapfuma mumakropuhydrate zvokudya, rinosanganisira huwandu hweprotheni - 1-1.5 gramu pa kg, huwandu hweakagidhyidhari - 5-6 magamu ne kilogiramu.
Saka, kana chinangwa chako kuyera kg 50, zvino tinowana:
- mumazuva maviri okutanga - 3 * 50 = 150 g mapuroteni, akakwirira 1.5 * 50 = 75 g gorohydrates;
- zuva rechitatu: 2 * 50 = 100 g yeproteiniti, uye yakaenzana yemakhahydrates;
- pazuva rechina: 50-75 g mapuroteni, 250 g gorohydrates.
Kuva neruzivo urwu, rinongoramba rwuri kugadzira diary yezvokudya uye kuverenga kudya kwako kuitira kuti ukwanise kupinda mukati megadziriro yakarongwa.