Saurin katako don mai kyau - jagora don wasanni da masoya masu zaki

Ofaya daga cikin mahimman batutuwa kuma waɗanda aka tattauna a cikin wasannin zamani shine tasirin kayan zaƙi a jikin ɗan wasan. A yau za mu yi magana game da abin da ake kira "saurin carbohydrates" kuma me ya sa ba a ba da shawarar ga 'yan wasa ba. Me yasa 'yan wasa na CrossFit basa amfani dasu azaman mai gina jiki yayin horo? Kuma mafi mahimmanci, me yasa, ba kamar wakilan sauran fannoni ba, masu tsere na gudun fanfalaki suna "shagaltarwa" cikin saurin carbohydrates, a tsakanin su ba kwa yawan haduwa da mutane masu kiba.

Za ku sami amsoshin waɗannan da sauran tambayoyin masu ban sha'awa da mahimmanci ta hanyar karanta labarinmu.

Janar bayani

La'akari da batun samarda abinci mai kuzari a cikin jiki, sau da yawa muna tabo batun batun sauƙin (mai sauri) mai rikitarwa (mai saurin) carbohydrates. Lokaci ya yi da zan yi muku karin bayani game da wannan.

Babban banbanci tsakanin sauki da hadadden carbohydrates shine tsarinsu da saurin shawar su.

Saurin carbohydrates shine mafi sauƙin polym na sucrose da glucose, wanda ya ƙunshi ƙwaya ɗaya ko biyu na monosaccharides.

A cikin jiki, an ragargaza su zuwa abubuwa mafi sauƙin da za su iya ɗaukar kuzari a cikin jinin mu.

Babban bambanci tsakanin mai sauri da jinkirin carbohydrates shine ƙimar amsawar insulin. Glucose mahadi, wanda da sauri ya shiga cikin jini, ya mamaye wurin a cikin kyallen takarda da sel waɗanda aka keɓe don iskar oxygen. Sabili da haka, lokacin da yawan ƙwayar carbohydrates (sukari) ke faruwa a cikin jiki, jinin yakan yi ƙarfi, adadin oxygen a ciki yana raguwa. Ga jiki, wannan alama ce cewa jinin yana buƙatar ƙwanƙasawa kuma a sanya masa sararin oxygen (tushe - Wikipedia).

Ana yin wannan ta manyan hanyoyi biyu:

1. Amsar insulin.
2. Maganin jijiyoyin jiki

Amsar insulin yana haifar da sukarin jini don ɗaure da ƙwayoyin glycogen. Sinadarin insulin shi kansa “huda huji” ne ga kwayoyin halittar jikinmu. Yana sanya ramuka a cikin sel, kuma ya cika abubuwan da aka samu tare da kwayoyin glycogen - polysaccharide daga ragowar glucose wanda aka haɗe cikin sarkar.

Koyaya, wannan aikin zai yiwu ne kawai idan hanta bata cika nauyi ba. A cikin yanayin lokacin da jiki ya karɓi ƙari mai saurin carbohydrates, hanta ba koyaushe ke iya narke su duka ba. An ƙaddamar da wata hanyar ajiyar da ke taimakawa don sarrafa jinkirin da sauri carbohydrates - samuwar mai kiba. A wannan yanayin, hanta yana ɓoye alkaloids, wanda ya kammala tsarin carbohydrates, ya mai da su cikin triglycerides.

Tsarin da aka bayyana a sama ba kawai mai sauƙi ba ne, har ma da maƙasudin carbohydrates. Bambanci kawai shine cewa tsarin narkewa gabaɗaya yana narkar da carbohydrates daban-daban a ƙima daban-daban.

Idan kuna cin abincin da ba shi da jinkiri sosai, to, sakamakon insulin zai haifar da da yawa daga baya.

Saboda karancin sukari a cikin jini, jiki yana amfani da shi kai tsaye a matsayin mai, yana barin wuri don iskar oxygen a cikin jini. Game da carbohydrates mai sauri, aikin insulin ya gaza, kuma kusan duk ƙari ya canza zuwa na musamman zuwa triglycerides.

Muhimmancin carbohydrates masu sauri

Bari mu tattauna batun da ya fi jan hankalin mu: carbohydrates masu sauri - menene na ɗan wasa. Duk da cewa da yawa suna da shakku game da cin zaki, carbohydrates masu sauri suna da wuri a cikin wasanni masu ƙwarewa. Koyaya, kuna buƙatar fahimta sarai yadda sauƙin carbohydrates ya bambanta da masu rikitarwa, da kuma yadda ake amfani dashi daidai cikin wasanni.

Carbohydananan carbohydrates suna da kyau don cika gilashin glycogen wanda ke faruwa nan da nan bayan motsa jiki.

A lokaci guda, ana amfani da carbs masu sauri don sarrafa matakan dopamine. Yawan kuzari yana shafar jikinmu ƙasa da abubuwan da ke ƙunshe da maganin kafeyin. Saurin kuzari na taimakawa inganta yanayin tunanin ku. Ba daidaituwa ba ne cewa mutane da yawa, bayan mummunan firgita, sun ja hankalin kowane endorphin da abubuwan kara kuzari na dopamine (barasa, nicotine, zaƙi).

Sweets sun fi karɓa sosai don dawo da yanayin tunanin. Ba za mu manta game da gaskiyar cewa idan kun sami damar ciyar da duk ƙarfin da aka karɓa yayin aiwatar da shan abubuwan zaki, ba za ku sami wata cutarwa daga gare su ba (tushe - monograph na O. Borisova "Gina Jiki na 'yan wasa: ƙwarewar ƙasashen waje da shawarwari masu amfani").

Wannan shine dalilin da ya sa 'yan wasa waɗanda wasanninsu ke da alaƙa da juriya na dogon lokaci suna cinye abubuwan haɗin carbohydrate kai tsaye yayin horo ko gasa.

Misali mafi sauki: 'yan wasa masu tseren fanfalaki da yawa wadanda ba sa bin abinci mai tsauri ba sa musun kansu kayan zaki.

Alamar Glycemic

Don wakiltar tasirin carbohydrates mai sauƙi a jikin ɗan wasa, ya zama dole a juya zuwa ga ma'anar abincin glycemic index. Complexwarewar carbohydrate an ƙaddara shi ta wannan mahimmancin kuma bai dogara da samfurin kansa da tsarin glucose a ciki ba.

GI yana nuna yadda sauri jiki ke rarraba abubuwa a cikin samfurin zuwa mafi sauƙin glucose.

Idan muka yi magana game da irin abincin da ke ƙunshe da carbohydrates masu sauri, to waɗannan yawanci abinci ne mai daɗi ko sitaci.

Bugu da kari, kada mu manta cewa koda hadadden carbohydrates na iya narkewa a jikinmu cikin hanzari.

Misali mafi sauki shine abinci mai daɗaɗa mai kyau. Idan kun tauna dankalin turawa ko burodi na dogon lokaci, ko ba dade ko ba jima mutum zai ji wani zaƙi mai ɗanɗano. Wannan yana nufin cewa hadaddun polysaccharides (samfuran sitaci), ƙarƙashin tasirin yau da niƙa mai kyau, suna canzawa zuwa mafi sauƙi saccharides.

Jerin Abinci - Tebur na Carbohydrate Mai Sauƙi

Munyi ƙoƙari mu haɗa mafi cikakken tebur tare da jerin abincin da ke ƙunshe da sauƙi mai sauri (mai sauri) carbohydrates tare da babban GI.

Carbohydrates da motsa jiki

Idan akai la'akari da carbohydrates masu sauri a matsayin wani ɓangare na shirin abinci, babban abin da za'a koya shine ɗaukar yawancin carbohydrates masu sauri ga waɗanda basa motsa jiki yana cike da saiti mai yawa.

Amma ga 'yan wasa, akwai ajiyar wurare da yawa a gare su:

1. Idan kun cinye carbohydrates jim kaɗan kafin fara rukunin horarwa, ba za su cutar da ku ba, tunda za a kashe dukkan kuzarin a kan hanyoyin mota.
2. Carbohydrates na haifar da hypoxia, wanda ke haifar da saurin cikawa da yin famfo.
3. Saurin kuzari ba zai iya ɗaukar nauyin narkewar abinci ba, wanda ke ba su damar cinyewa jim kaɗan kafin fara aikin motsa jiki.

Kuma mafi mahimmanci, saurin carbohydrates suna da kyau a rufe taga carbohydrate. Hakanan, cikin sauri carbohydrates cikakke "perforate" Kwayoyin, wanda ke taimakawa wajen hanzarta sha na muhimman amino acid daga sunadarai, kamar taurine, da dai sauransu a cikin jini, kazalika da creatine phosphate, wanda in ba haka ba kawai jikinmu ba ya sha (tushen - American Journal of Clinical Nutritionology).

Amfana da cutarwa

Bari muyi la’akari da yadda carbohydrates ke shafar jikin kwararren dan wasa:

Kamar yadda kake gani daga tebur, akwai cutarwa mai yawa daga carbohydrates mai sauri kamar kowane abinci. A lokaci guda, fa'idodin cin abinci mai sauri ga 'yan wasa kusan gaba ɗaya sun fi ƙarfin fursunoni.

Sakamakon

Duk da nuna bambanci ga yawancin 'yan wasa na CrossFit game da carbohydrates masu sauri, waɗannan abubuwa ba koyaushe suke cutar da jikin ɗan wasa ba.

Ana ɗauka a ƙananan ƙananan kuma a wasu takamaiman lokaci, carbs masu sauri na iya haɓaka matakan makamashi sosai.

Misali, gram 50 na glucose kafin horo zai rage saurin glycogen na ciki, wanda zai ba ka damar ƙara ƙarin maimaita 1-2 zuwa hadaddun.

A lokaci guda, ba a ba da shawarar amfani da su yayin bin tsayayyun abincin. Kusan komai game da tsarin glycemic ne da ƙimar jikewa. Daidai saboda saurin carbohydrates da sauri yana haifar da amsawar insulin, jin cikar rai ya ɓace a cikin minti 20-40, wanda ke sa ɗan wasan sake jin yunwa kuma ya ƙara ƙarfin ƙarfinsa.

Awauki: Idan kuna son kayan zaki, amma kuna son cimma sakamako mai mahimmanci a cikin CrossFit da sauran nau'ikan wasannin motsa jiki, ba lallai ba ne ku daina saurin carbs. Ya isa a fahimci yadda suke aiki a jiki da amfani da dukiyoyinsu, cimma sakamako mai ban mamaki a ci gaban lodi.

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