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Ukulayisha ibhayisikili le-carb - indlela yokuphatha

Ingabe ukulayishwa kwe-carb kusebenza ngebhayisikili?

Ucwaningo lukhombisile lokhocarb-iyalayishakwandisa isikhathi sokukhathala cishe ngama-20%, ngenkathi ukuthuthuka kokusebenza kokuzulazula cishe ku-2%. Ngakho-ke inzuzo yayo yangempelakuyintoekusizeni ukuthi uqoqe amamayela kwasekuqaleni, kunokuba ugibele ngokushesha kangakanani, ikakhulukazi lapho lokho kugibelakuyintongaphezu kwemizuzu engama-75.



Ukuphindisela kabusha kungenye yezinto ezilula ongazenza, kepha kunomthelela omkhulu ekusebenzeni kwakho. Futhi uma uhambo lwakho lude, kubaluleke kakhulu ukufaka uphethiloli. Ukuhamba ngamamayela, noma umdlalo omkhulu omkhulu obulungiselela wona isikhathi eside, noma ukugibela nje okude okumbalwa ehlobo, sizokukhombisa ukuthi uzodlani nokuthi uzokudla nini, kodwa ngaphambi kokuba sikwenze, qiniseka ukuthi ubhalisela i-GCN uma ungakenzi lokho, bese uchofoza izithonjana zebell zezaziso nokusekela isiteshi. (I-Dramatic Music) - Into yokuqala okufanele uyazi ngokufaka uphethiloli ohambweni olude ukuthi i-refueling yakho ayiqali uma uyithola ngebhayisikili lakho.

Udinga ukucabanga ngokudla kwakho ngaphambi kokushayela, futhi lokho kuqala ngokudla kwakho izolo ebusuku. Ufuna ukudla okuqinile okunama-carbohydrate amaningi. Mhlawumbe okuthile nge-pasta, ilayisi, noma i-quinoa Yenza iphutha elijwayelekile lokudla ngokweqile.

Ngenkathi ukufaka ama-carbs kuyinto enhle, uzofuna ukugcwalisa lawo ma-carbohydrate akhonzwayo, kepha ukudla kabili lokho obekuvame ukukudla kuzokushiya uzizwe ukhululekile futhi uvilapha ngosuku olulandelayo. Zama ukudla ama-carbs athe xaxa kunalokho obejwayelekile; ufuna ibhulakufesi le-GI elinenhliziyo ephansi, elinamafutha aphansi. Ngakho-ke okuthile okufana nephalishi, i-Bircher muesli noma i-oats yasebusuku kungaba kuhle njengoba kungama-carbohydrate ane-GI ephansi, okusho ukuthi amandla akhishwa kancane.



Ngakho-ke uzozizwa izinzuzo isikhathi eside. Futhi ufuna ukugwema ukudla okunamafutha njengoba kubambezela ukumuncwa kwama-carbohydrate adingeka kakhulu ohlelweni lwakho. Ukuthosa okujulile kungenzeka kungabi inketho enhle kakhulu ngaphambi kohambo olukhulu. (i-slow techno beat) - Izinto ezilula kuqala.

Uma uzohamba ibanga elide, woza namabhodlela amabili. Manje amabhodlela angama-750ml awusizo impela lapho ungawalinganisa kuzimele wakho. Lokhu empeleni kungama-500, kepha ama-750 ngeke alingane nohlaka ngalunye, ikakhulukazi y uma unebhayisikili elincane.

Kepha ekugcineni, isu lokuphuza olikhethayo lizoya ngezimo oshayela kuzo. - Uma kushisa impela, gxila ekubeni nama-electrolyte kuziphuzo zakho ukuze ubuyisele amaminerali abalulekile owalahlekelayo ngokujuluka, futhi uma kungenzeka, hlela okungenani iphuzu elilodwa ohambweni lwakho lokukhipha amabhodlela akho Ithiphu eyi-pro futhi ukuthatha i-tablet ye-electrolyte kanye nesikhwama seziphuzo ezixubekile nawe ephaketheni lakho noma esikhwameni sesihlalo, uma ugcwalisa amabhodlela akho ehlobo ngithanda ukuba namanzi nama-electrolyte emabhodleleni ami ukuze ngiqiniseke ukuthi ngidlula izithukuthuku ezigcwalisa amaminerali alahlekile. Kepha ebusika ngithanda ukugcwalisa amabhodlela ngomxube we-carbohydrate futhi ngisebenzise uhlobo oluthile lomkhiqizo okhethekile, isikhwama se-carbohydrate mix, empeleni ungathola inani eliphakeme lama-carbohydrate umzimba wakho ongawamunca ngehora.

imishayo ye-carbohydrate



Isizathu salokhu ukuthi banenhlanganisela elungile kashukela ezokuvumela ukuthi uthole inani eliphakeme lama-carbohydrate ngehora, elingaba likhulu ukukusiza ukuthi uphehle. (Umculo weTechno) - Thatha ukudla kwangempela uhambe nakho noma nini lapho ungagibela amabhayisikili amade. Ngakho-ke lokhu kungaba ngama-flapjacks, amakhekhe erayisi, ubhanana, noma mhlawumbe amasangweji amancane.

Uma uthola isu lakho lokuphemba kahle, futhi uzizwa ukhathele, ulambile futhi mhlawumbe ushaya, enye yezinto ezinhle kakhulu ongayidla ijeli yamandla. Ngoba ama-gel amandla aqukethe kuphela okudingayo: uphethiloli, ushukela. Futhi yilokho okulula kakhulu ukukungenisa emzimbeni.

Unalokhu engqondweni, ngaso sonke isikhathi kuhle ukuthatha ama-gels amandla ambalwa ohambweni olude. Kepha ngeke ufune ukudla ama-gel amandla ngaso sonke isikhathi. Banenqwaba yabo futhi bangakwazi! ukuqala ukugula kahle.



Kepha maqondana nokuzama ukuvala ibhonaki elisabekayo, khuluma nomgibeli wamabhayisikili ongumakadebona ozokutshela ukuthi ayikho into efana nayo. (Umculo weTechno) - Kungumdwebo omncane, kepha uma uqala ngalokho? Uma ulambile kudrayivu ende, sekwephuze kakhulu. Akukona ukuphela komhlaba ohambweni olufushane, kepha uma uphelelwa uphethiloli kungenzeka ukuthi awukude kakhulu nasekhaya, kepha khipha ezandleni zami, empeleni, awufuni ukuphela uphethiloli maphakathi i uhambo oludumile.

Akumnandi. Ukushayela okunamandla kuqukethe ukudla ama-carbohydrate njalo ngemizuzu engama-20 noma kunjalo. Lokho kungaba uhhafu webha yamandla, ijeli noma ikhekhe lelayisi noma into enjalo.

Futhi engijwayele ukukwenza kuhle geeky, ngizokwenza futhi ngihlele ukuthi kungakanani ukudla engikudingayo bese ngipakisha izikhwama zami ngokufanele. Kepha njalo engeza ibha eyengeziwe noma ama-gel angeziwe uma kungenzeka ngiwadinge. Isibonelo, uma uhambo lukhulu kakhulu kunokuhlelela kwakho, noma uqala ukuba nomuzwa wokuthi awenzi kahle, le yinqubomgomo yakho yomshuwalense, lezi yizindawo zakho zokugcina imali, izabelo zakho eziphuthumayo.

Ngiyethemba ukuthole lokhu kubheka ekudleni kuwusizo ohambweni olude. Futhi uma kunjalo? , bese ngicela unikeze i-athikili isithupha esikhulu. Manje awunazaba uma wamukela indumezulu yakho elandelayo yamahora ayisithupha.

Futhi uma ufuna ukuhlala ugcwele amanzi ngesitayela, kungani kufanele? Ungayi esitolo se-GCN bese uthola amabhodlela amanzi e-GCN Camelback. Futhi uma ungathanda ukubona enye indlela yokwenza i-athikili, chofoza lapha.

Ingabe ukulayishwa kwe-carb kuyasebenza ngempela?

Ucwaningo lukhombisile lokhoukulayishwa kwe-carbkunganciphisa ukukhathala futhi kuthuthukise ukusebenza ngama-23% wokuvivinya umzimba okungaphezu kwemizuzu engama-90 (7). Kodwa-ke, mhlawumbe akuphumelelanga isikhathi esifushane sokuzivocavoca noma izinhlobo zokuvivinya umzimba ezibandakanya ukuqhuma okufushane komsebenzi, kufaka phakathi ukuqeqeshwa kwesisindo (7, 8, 9).11.02.2018

ukubuyekezwa komgwaqo we-bmc

ICarb Cycling, elinye isu lokudla okunempilo eligcine lifinyelele kumthandi wokuqina wokuzijabulisa ngemuva kokusetshenziswa kakhulu ngabadlali nabakhi bomzimba ngokufanayo. Futhi kubonakala sengathi abantu bakuthola kuwusizo kakhulu. Manje yini ngempela? Umqondo muhle kabi.

Ngezinye izinsuku, ugcina ukudla kwakho kwe-carbohydrate kuphansi, kanti kwezinye izinsuku ushaya udonga ngakho konke okukhona kwe-carbohydrate. Amaprotheni nokudla kwamafutha kuhlala kufana nsuku zonke. Umjikelezo ovame kakhulu uhlobene kakhulu nezinsuku zakho zokuqeqeshwa.

bamba derailleur ezingemuva

Izinsuku zokuphumula kokudla kwakho kwe-carbohydrate ziphansi. Ezinsukwini lapho uzivocavoca umzimba, ukwandisa i-carb intake yakho ngokudla okulingene noma okuphezulu, noma ukuzivocavoca okulingene noma okunzima. Yini ngempela inzuzo yokwenza lokhu? Ekudleni kokunciphisa umzimba uvame ukudla nsuku zonke izinyanga ngokushoda kwekhalori.

Inkinga yalokhu ukuthi ukusilela okude ekugcineni kuholela ekwehleni kwemisebenzi ye-metabolic kuze kube yilapho ukusilela kwakho kwekhalori lokuqala sekungukugcinwa kwakho nokuncipha kwesisindo kumile. AmaHormone azoncipha, ama-hormone ahlekisayo azokwanda. Kusha ama-calories ambalwa, izicubu zemisipha zisengcupheni ye-atrophy, futhi yize ukulahleka kwamafutha kukhuphuka ekuqaleni, kugcina kunciphe njengoba umzimba wakho wehla.

Isizathu sokuthi udle okuncane ngokuyinhloko ukugwema isimo se-catabolic senkinga Umzimba onama-carbohydrate athe xaxa, futhi okubaluleke kakhulu ngama-calories abeka izinto esimweni se-anabolic. Ngokwengeziwe, ama-carbohydrate athe xaxa asho i-glucose eyengeziwe ne-insulini egazini futhi anikeza amandla amaningi ekunikezeni kwakho umsebenzi okuphezulu kwama-amino acid kumaseli emisipha akusiza ukulwa nokuwohloka kwemisipha. Futhi amaphuzu ebhonasi uma usebenza ngosuku olufanayo njengoba ukuzivocavoca kukhulisa amaprotheni synthesis synthesis, okuyilokho i-E carbohydrate eyengeziwe nezakhamzimba ezikhuthaza ukukhula kwemisipha.

Futhi njengoba uzobuyela esimweni se-carb ephansi maduzane, amazinga akho e-insulin azokwehla futhi uzovimbela amafutha amaningi kakhulu ukuba agcinwe. Okusemqoka ukuthi ezinsukwini zokuphumula uzokwandisa isisindo futhi ulahlekelwe ngamafutha ngokushoda kwekhalori ne-carbohydrate. Ezinsukwini zokuqeqesha, ukhulisa ukukhula kwemisipha ngokweqile kwama-calories nama-carbohydrate.

Ngenkathi ukuhamba ngebhayisikili kwe-carb kuzwakala kuyisu elihle kakhulu, kukhona okunye ukwehla. Okokuqala, ukuhlela ngokucophelela kuyadingeka. Nsuku zonke udinga ukuhlela ukudla kwakho kwe-carb.

Lokhu akuyona into elula ukuyenza noma ukunamathela kuyo uma sekunzima ngokwanele ngisho nokuthola isikhathi sokuya ejimini. Futhi, abukho ubufakazi obuphathekayo bokuthi ukuhamba ngebhayisikili nsuku zonke kunikeza noma yiziphi izinzuzo ezibalulekile ngaphezu kwamanye amasu wokudla okunempilo. Ungahle ulunge ngokuthatha usuku oluvuselelwe kanye noma kabili ngenyanga ukujwayela imiphumela yokudla.

Manje umbuzo omkhulu: kufanele uzame ukuzama ukuhamba ngebhayisikili? Futhi-ke ngaphandle kokungabaza, impendulo iiiiiiiiiiiis. kuya.

Ngokubona kwami, mhlawumbe i-90% yabantu ababheka ukuhamba ngebhayisikili yansuku zonke empeleni abakwenzi. Abakhi bomzimba basebenzisa ukuhamba ngebhayisikili ye-carb ukuzilungisa ngaphambi kombukiso uphumule KANYE banomthelela omkhulu emiphumeleni yokushoda kwesikhathi eside ngenxa yamazinga abo okuqina. Kumuntu ojwayelekile, uzokwaneliseka ngokudla okulinganiselayo, unciphise ijubane, futhi uvumele ikhefu lokudla ngezikhathi ezithile.

Futhi ukuhamba ngebhayisikili kwe-carb kusebenza kuphela kubantu abazama ukushisa amanoni ngenkathi begcina imisipha ethile. Ama-bulkers nabazuzi kufanele beqe ukugibela ibhayisikili ngokuphelele. Kungenza imizamo yakho yokwakha imisipha ibe nzima kakhulu.

Ekugcineni, udinga ukubheka ukuthi ngabe izinhloso zakho ziyahambisana yini nokusebenzisa ibhayisikili le-carb. Cabanga ukuthi kuwufanele yini umsebenzi owengeziwe nokukhungatheka kokuhlela ngokucophelela kokudla. Kulabo ababhekene nobunzima namathafa noma abalwela ukunamathela ekudleni kwabo kwamanje, kungakuhle ukuzama i-carb ngebhayisikili.

Isinqumo ekugcineni ngesakho. Eqinisweni, ungaba nezwi lakho kulo Shiya imibono engezansi. Sebenzisa ukuchofoza kwakho kwegundane kuzinkinobho zokuthanda nokwabelana uma ngabe uyithandile le ndatshana.

Siyabonga ngokubuka!

Ukulayisha kwe-carb kuhlala isikhathi esingakanani?

Ukulayisha i-carbinqubo yokwandisa izitolo zakho ze-glycogen ukulungiselela iyindeumcimbi wokukhuthazela, imvamisa into ende kunemizuzu engama-90 ubude. Ungagcina kakhuluama-carbohydrateemzimbeni, ngakho-ke kunengqondo ukukhulisa lezo zitolo ukubambezela ukukhathala nokwenza ngcono ukusebenza kwakho.04.04.2019

ama-probiotic anempilo

Yini imiphumela emibi yokulayisha kwe-carbohydrate?

TOama-carbohydrate-iyalayishaUkudla kungadala ukungakhululeki okuthile nomaokuqhamuka uma udla imishanguzo, njenge: Ukungakhululeki kokugaya ukudla. Ungahle udinge ukugwema noma ubeke umkhawulo ekudleni okuphezulu kakhulu ngosuku olulodwa noma ezimbili ngaphambi komcimbi wakho. Ubhontshisi, i-bran ne-broccoli kungadala ama-gassy cramp, ukuqunjelwa kanye nezitulo ezikhululekile.

Kungani ukulayishwa kwe-carb kubi?

Izingibe ZokuthiCarb-Iyalayisha

Carb-iyalayishakungadala nezinkinga zokugaya ukudla njengokuqunjelwa. Ukudla okuningi okunothileama-carbohydratefuthi iqukethe i-fiber yokudla okuthi, yize izuzisa ngamanani amancane, ingaholela ekuqunjelweni nasekukhonzweni ngemithamo emikhulu.
18. 2018.

Ingabe kufanele ngilayishe i-carb ngaphambi kokuzivocavoca?

Niniumthwalophezulu

Ngokuvamile, kuhle ukuqalaukulayishwa kwe-carbocishe izinsuku ezintathungaphambienkuluZivocavoce. Wenakufanelebese uhlela ukufaka uphethiloli futhi cishe imizuzu engama-90ngaphambiunzimaZivocavocekuqala.
08.22.2018

ukubopha iketanga

Yikuphi ukudla okulungele ukulayishwa kwe-carb?

Ukukhetha kwemvelo laphocarb-iyalayisha, kunconywa okusanhlamvu okuphelele okungenani isigamu sesabelo sakho sansuku zonke sezinhlamvu. Lokhu kungafakaukudlayenziwe ngokhula lonke, okusanhlamvu okusanhlamvu okuphelele, irayisi elinsundu, i-oats yokusika yensimbi, okusanhlamvu, i-quinoa ne-kamut.

Ngabe ukuzwela ngokweqile kwe-carb kunjani?

Thandaukudla kakhulu kunoma yini enye, ukudlula ngokweqileama-carbs angakwazikubangele ukugaya isisu, ukuqunjelwa, kanye namajaqamba, kusho uHeaver.08.21.2019

Yikuphi ukudla okulungele ukulayishwa kwe-carb?

Izinhlamvu Eziphelele

Ukukhetha kwemvelo laphocarb-iyalayisha, kunconywa okusanhlamvu okuphelele okungenani isigamu sesabelo sakho sansuku zonke sezinhlamvu. Lokhu kungafakaukudlayenziwe ngokhula lonke, okusanhlamvu okusanhlamvu okuphelele, irayisi elinsundu, i-oats yokusika yensimbi, okusanhlamvu, i-quinoa ne-kamut.

Ingabe i-ayisikhilimu ilungele ukulayishwa kwe-carb?

Isinkwa, irayisi, ama-noodle, amazambane, iyogathi, irayisi elinokhilimu, i-custard, ijusi, iyogathi ngishoiqhwa-ukhilimuezinye zezinketho eziningi ongazibheka njengengxenye ye-ukulayishwa kwe-carbukuhlela. Ukukhetha ukudla okuphansi kwe-fiber kuzosiza ukunciphisa amathuba akho okungahambi kahle esiswini ngosuku lomjaho.27. 2017.

Kungani ukuhamba ngebhayisikili ama-carbohydrate wakho Kukulungele?

Njengoba sekushiwo, ukuhamba ngebhayisikili ama-carbohydrate akho kukunikeza izingxenye ezihamba phambili zombili we-carb ephansi kanye nokudla okuphezulu kwe-carb, yingakho kusebenza ngempumelelo futhi ngokushesha iba enye yezindlela ezinkulu zokudla kule minyaka eyishumi.

Ukulayisha nini i-CARB ngaphambi komjaho webhayisikili?

Okubalulekile Carb-load kuphela uma kunendaba: emijahweni esemqoka engaphezu kwemizuzu engama-75 Izinhlanga ezingama-90min-plus zidinga ukubhebheka ngebhayisikili Layisha ngaphezulu kwama-36-48hr ngenani elifanele: 8-10g we-carbs ngekhilogremu ngayinye ngosuku

Uyini umehluko phakathi kwe-carb ephezulu ne-low carb cycling?

Ukudla okujwayelekile kokuhamba ngebhayisikili kwe-carb kungafaka izinsuku ezimbili ze-carb ephezulu, izinsuku ezimbili ezilinganiselwe-carb nezinsuku ezintathu eziphansi ze-carb. Ukudla kwamaprotheni kuvame ukufana phakathi kwezinsuku, kanti ukutholwa kwamafutha kuyahlukahluka ngokuya ngokudla kwe-carb. Usuku lwe-carb ephezulu ngokuvamile lisho amafutha aphansi, kanti izinsuku eziphansi ze-carb zinamafutha aphezulu.

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