Kugwiritsa Ntchito Zakudya Zosatetezeka ndi Chosankha Chabwino
Mchele wa Brown ndi wabwino kwa inu komanso chakudya cholimbikitsidwa kuti mukhale ndi thanzi labwino komanso thanzi labwino. Komabe, othamanga nthawi zambiri amatsatira malangizo osiyanasiyana okhudzana ndi zakudya zokhudzana ndi masewera . Izi zimaphatikizapo kudya msuzi woyera monga chitsime chachikulu chakumagawuni chifukwa cha mphamvu yatsopano ndi kubwezeretsedwa kwa glycogen. Ochita maseŵera akuchita zochuluka kuposa kungoyesera kuchepa thupi ndipo amafuna chakudya chochuluka kuti apereke thupi lawo.
Ngakhale kuti kudya mpunga woyera kumaonedwa kuti ndi kosayenera, othamanga ndi olemerawo amanyalanyaza zotsutsana zilizonse. Nthawi zambiri amadya mpunga woyera monga gawo lofunika la mapulani awo. Cholinga cha wothamanga ndi wophunzira amapereka mankhwala okwanira okwanira kuti aphunzitse mopitirira malire ndikubweretsanso malo ogulitsira kwambiri glycogen. Mchele woyera amachititsa mbali yaikulu ya njirayi ndipo amaonedwa kuti ndibwino kwambiri pa masewerawa.
Zingakhale ngati ntchito ya nthawi zonse kwa othamanga ndi othamanga kuti azitha kuchita masewera olimbitsa thupi ndi zakudya. Zakudya monga mpunga woyera ndizofunika kuti muphunzitse thupi . Carbs imabweretsanso malo ogulitsa minofu ya glycogen pambuyo pochita zinthu mopitirira malire. Chimodzi mwa chakudya chodziwika kwambiri kwa anthu osunga madzi ndi mbale yaikulu ya mpunga woyera pamodzi ndi chifuwa cha nkhuku. Othamanga mtima nthawi zambiri amagwiritsa ntchito mpunga woyera patsogolo pa zochitika zawo. Zakhala zodziwika kuti mpunga woyera ndi wovomerezeka ndipo amakonda zakudya zabwino kwa othamanga ambiri.
Malinga ndi Journal of Sports Sciences , zakudya zopangidwa ndi mafuta m'thupi zimayikidwa pamwamba pa nthendayi ya glycemic zimapereka chithandizo chopezeka mosavuta cha kagawodidi m'kati mwa kapangidwe kake ka glycogen. Kugwira ntchito mwamphamvu kwambiri kumachepetsa shuga (glycogen) mu minofu yanu ndi kudya zakudya zabwino zomwe zimagwiritsidwa ntchito. Ochita masewera amakonda mpunga woyera ngati kusankha kagawodidirate kukwaniritsa cholinga ichi.
Mchele woyera umakhala pamwamba pa ndondomeko ya glycemic. Izi ndizopezera momwe zakudya zimakhudzira shuga ya magazi ndi ma insulini. Malingana ndi nkhani yomwe inafalitsidwa mu Journal of Sports Medicine , kudziwa momwe mungapangitsire kupezeka kwa mavitamini pa nthawi yochita masewera olimbitsa thupi n'kofunikira. Ichi ndi chifukwa chake kafukufuku wamagetsi amathandiza kuti athandizi azithandiza kwambiri masewera olimbitsa thupi.
Nchifukwa chiyani Mpunga Woyera?
Ochita masewera olimbitsa thupi komanso othamanga amadziŵa kuti mtengo wapamwamba wa mpunga woyera umapereka chakudya chofulumira kuti agwiritse ntchito mwakhama ndikuthandizira kuchepetsa kupweteka kwa minofu. Mosiyana ndi mpunga wofiira, mpunga woyera sudzabwera ndi mavuto osokonekera a m'mimba, zizindikiro zowononga, komanso kulepheretsa kuyamwa zakudya zamakono.
Mpunga waku Brown ndi mbewu zina zonse zimakhala ndi phytic acid (phytate ). Phytic acid ndikulumikizana ndi zakudya zamchere monga zitsulo, zinc, calcium ndi magnesium zomwe zimalepheretsa thupi lathu kuti lisatenge.
Phytic acid ili mu chimanga cha tirigu. Ndondomeko yomwe imagwiritsira ntchito kusintha mpunga wofiira ku mpunga woyera imachotsa phytate. Ichi ndi chimodzi mwa nthawi zokha zomwe kuyeretsa chakudya chingakhale ndi phindu lenileni. Izi ndi zopindulitsa kwambiri kwa carb hungry weightlifters ndi othamanga omwe akufuna kuthamanga popanda kupwetekedwa m'mimba.
Kupitiriza kufufuza kumapitilirapo kuti chitetezo cha phytic asidi mu mpunga wofiira ndi mbewu zonse. Kafukufuku wina akupeza antioxidant phindu mu phytate. Izi zikhoza kuonjezera chiwerengero cha zakudya zotetezeka kwa othamanga mpikisano.
Mpunga Wakale ndi Mtetezi Wosakaniza
Ochita masewera alibe nthawi yoti azidandaula ndi vuto la m'mimba (GI) kapena matenda omwe angaperekane ndi kudya mpunga wakuda. Mchele wa Brown uli ndi mitsempha yambiri ndipo anthu amene amatha kukhala ndi mphamvu zokhudzana ndi zakudya akhoza kukhala ndi vuto ndi kudya mbewu zonse.
Kuchita masewera olimbitsa thupi kumafuna kudya ma carb ambiri . Othandiza othamanga amawononga 60g / h za chakudya kuti azichita masewera olimbitsa thupi kwa nthawi yaitali kuposa maola awiri. Mchele woyera amaonedwa kuti ndi wowonjezera wowonjezera kuti adye musanayambe kuchita masewera olimbitsa thupi, zosavuta m'mimba, ndipo wasonyezedwa kuti akwaniritse malingaliro a masewera olimbitsa thupi.
Mpunga Wamtundu wa Ntchito
Malingana ndi USA Rice Information, mpunga uli ndi zakudya zambiri kuposa mbatata za kukula komweko. Kudya mpunga, kutembenuzidwa, ndi mpunga woyera nthawi yomweyo zimaperekedwa chakudya cham'mbuyomu komanso chakumapeto . Kudya mpunga woyera kumawathandiza kuti thupi liziyendetsedwa bwino kwa mpikisano wothamanga.
Ngakhale mpunga woyera ndi njira yabwino kwambiri kwa anthu othamanga komanso othamanga, sizingakhale zabwino kwambiri kwa anthu ogona. Komanso, omwe amaphunzira zosakwana 4-masiku pa sabata kapena akudwala matenda amatsenga, mpunga wofiira amaonedwa kuti ndibwino.
Mpunga wa Brown ulibe chakudya chambiri chopatsa thanzi. Zimalimbikitsidwa ndi munthu wokhudzana ndi thupi labwino komanso wathanzi tsiku ndi tsiku. Mchele wa Brown ndi gwero lothandiza kwambiri la zakudya ndi zakudya zomwe zimapangitsa kuti zakudya zabwino kwambiri zikhale bwino .
> Zotsatira:
Burke LM et al., Zakudya za mafuta ndi mafuta kuti aphunzire ndi kuchiza, Journal of Sports Sciences , 2004
> Cermak NM et al., Kugwiritsiridwa ntchito kwa chakudya m'katikati mwa zochita zolimbitsa thupi monga chithandizo chamatsenga, Journal of Sports Medicine , 2013
> Hurrell RF et al., Kuwonongeka kwa Phytate kumatsimikizira zotsatira za mafakitale ogwiritsira ntchito ndi kuphika kunyumba ponyamula zitsulo kuchokera ku zakudya za zakudya, British Journal of Nutrition , 2002