Ama-carbohydrate - umthombo wamandla oyinhloko nesabelo sabo ekudleni komuntu ophilile kufanele kube ngamaphesenti angama-50-65. Kodwa-ke, siyakhohlwa ukuthi ama-carbohydrate kuleli cala kufanele ahambe kancane ukuze angabangeli ama-spikes ashukela emzimbeni futhi aholele ezimweni ezahlukahlukene zokugula. Kepha ziyini izimo lapho kufanele uqonde ukuthi kukhona ama-carbohydrate amaningi kakhulu ekudleni kwakho?
Amandla amancane
Ntambama ngemuva kokulala kahle neBhulakufesi, ngokungazelelwe unqobe ubuvila, ukukhathala, ukulala, ukukhiqiza kuyawa. Uma isigamu sokuqala sosuku sidliwe ama-carbs amaningi asheshayo, khona-ke ngokuqinisekile ngesikhathi sokudla kwasemini, izinga likashukela egazini lehle kakhulu - yingakho ukungabi namandla nesifiso se- "refuel". Ushukela onjalo ugcwele iziteleka ezifweni zomzimba nokukhathala okujwayelekile.
Ukushintsha kwemizwelo
Ama-carbs angalungile adala ukucasuka nokushintshashintsha kwemizwelo. Ukunganeliseki okungapheli, ukuhlaselwa kobudlova kungayilimaza kakhulu impilo yenhlalo yomuntu. Kulokhu, kuyadingeka ukuthi ushiye ama-carbohydrate alula futhi wandise ukusetshenziswa kwe-fiber, ezokwanelisa umzimba isikhathi eside.
Ukulamba njalo
Ngenxa yokwanda kwesifiso sokudla esanelisiwe ngokushesha futhi ngokushesha nje kubuyile. Uma ngemuva kokudla ngemuva kwehora ufuna ukudla futhi, kuwuphawu olucacile lokuthi kufanele ungeze ekudleni kwakho amaprotheni amaningi futhi ungakhohlwa ngokudla okunamafutha.
Isisindo sisendaweni
Uma empilweni yakho kunemisebenzi eminingi yezemidlalo, okunomsoco kubonakala kufanelekile, futhi akukho lutho olusebenza ngesisindo eseqile, ke esinye sezizathu - inani elikhulu lama-carbohydrate amabi ekudleni. Bangakwazi ukufihla ekudleni okukhethayo, futhi ukutadisha ukwakheka kwelebula kungasiza ukulungisa imenyu.
Okuningi ngomphumela wama-carbs kushukela wegazi buka kuvidiyo engezansi:
