Pali kutsutsana pakati pa akatswiri a zakudya zamakono otsika kwambiri komanso omwe ali akatswiri pa masewero olimbitsa thupi komanso kuphunzitsa kulemera kwa zakudya za m'magazi kumanga minofu ndi mphamvu. Pano pali mfundo zomwe apanga Paulo Rogers ndi mayankho ochokera ku kafukufuku wotsika kwambiri.
Zakudya Zamadzimadzi monga Mafuta Ochita Zochita
Rogers akunena kuti zakudya zamagetsi ndizofunika kwambiri kuti azichita masewera olimbitsa thupi, makamaka "kuchita masewera olimbitsa thupi".
Choncho, ndizofunikira kwa "othamanga, ophunzitsa kulemera, ndi machitidwe olemera". Akulongosola ku maphunziro angapo kuti atsimikizire mfundo yake, ponena kuti mafuta kapena mapuloteni alibe magwero abwino othandizira kwambiri. Amanenanso kuti zakudya zotsika kwambiri zapakiteriya zingasokoneze mafupa.
Komabe, anthu ambiri omwe amadya zakudya zamakono, nthawi zambiri amakhala ochita masewera olimbitsa thupi. Iwo sali othamanga odzipereka, olimbikitsa thupi, kapena ena otero. Mutha kugawanika omwe amapanga magulu othamanga omwe amachita makamaka ntchito zolimbikira zomwe zimakhala zovuta kwambiri (monga kuthamanga, njinga zamoto) ndi weightlifters ndi ena omwe amachita zochepa kwambiri za anaerobic muscle activity.
Asanafike ku ulimi, mitundu ya odziteteza m'madera ozizira adya zakudya zomwe zimakhala zochepa m'thupi (m'nyengo yozizira, yotsika kwambiri mu carbs). Zakudyazi nthawi zambiri anali ndi mafuta ambiri, omwe ankayamikira.
Kuti akhalebe ndi moyo, iwo anali ndi moyo wokhutira kwambiri pa zakudya zochepa. Mwazigawo zambiri, thanzi lathu linayamba kuchepa pamene tinayamba kulima mbewu, ngakhale kuti izi zinathandizanso "chitukuko" monga momwe tikudziwira.
Zakudya Zochepa za Carb ndi Kuchita Zochita
Awa ndi malo omwe alibe kafukufuku, koma izi ndi zina zomwe zikufotokozedwa ndi maphunziro omwe achitika.
Ochita masewera olimbitsa thupi omwe amachita zolimbitsa thupi amakhala ndi kuchepa kwa masabata oyambirira a zakudya zochepa, koma matupi awo nthawi zambiri amachira masabata awiri kapena anayi. Kafukufuku wina ku New Zealand anasonyeza chitsanzo cha ochita maseŵera olimbitsa thupi, omwe atha mphamvu pang'onopang'ono koma kenako bwino. Ochita maseŵera ena amafotokoza kuwonjezeka kwa masewera olimbitsa thupi ndi kusintha kwa ntchito pamene agwiritsidwa ntchito ku zakudya.
Izi zatchulidwa kuti "keto-adaptation" kapena "kusintha kwa mafuta" pamene thupi likhoza kukhala ndi mphamvu zogwiritsira ntchito mafuta pofuna mphamvu. Pali mtsutso wokhudzana ndi momwe chakudya chochepa chimakhalira kuti chakudya chiyenera kukhala choyambitsa keto. Ena amati pansi pa 20 peresenti ya zopatsa mphamvu, koma pali kusowa kwa maphunziro.
Kusintha kwa keto mwina sikugwiritsidwa ntchito mopereŵera pochita masewera olimbitsa thupi, ngakhale pali kutsutsana pa mfundoyi. Komabe, izi sizikutanthauza kuti chakudya chochepa cha carb sichingalephereke kulemera. Pulofesa wina wa maphunziro a maseŵera amatha kunena kuti mamembala a timu ya powerlifting ku koleji onse amadya chakudya cha 20 peresenti kapena kapu. Wopatsa thanzi yemwe ali wogwiritsira ntchito zomangamanga akuti chomwe chofunikira ndi kuchuluka kochepa kagawodidirate pasanayambe kukweza.
"Pafupifupi magalamu asanu a carbu ma seti awiri ndi okwanira kuti glycogen iwonongeke panthawi yophunzitsidwa. Mwachitsanzo, kwa zaka 15, pafupifupi makilogalamu 35 a carbs akhoza kunyenga." Ichi ndi kuchuluka kwa zimagawenga mwachitsanzo, 1 1/2 makapu a mphesa - osati zosiyana ndi zakudya zomwe zimakhala zochepa m'magulubudi kuposa momwe nthawi zambiri zimalangizira.
Pakati pa kulemera kwa thupi, zakudya zochepa za carb zasonyezedwa mobwerezabwereza kuti zisunge thupi lopweteka poyerekeza ndi zakudya zapamwamba-carb.
Mfundo Zogwirizana
Rogers akunena kuti mapuloteni si mafuta abwino konse, ngakhale thupi limapanga shuga nthawi zonse. Masewera olimbitsa thupi angakhale ovutika m'masabata oyambirira a zakudya zochepa.
Komabe, maphunziro omwe amapangidwa mu nthawiyi ayenera kuwonedwa kupyolera mu lens. Nkhumba zina zowonjezera musanayambe kugwira ntchito zingakhale zabwino, ngakhale izi zikhoza kuchitidwa panthawi ya zakudya zochepa.
Mfundo zosagwirizana
Malingaliro ena amapangidwa pa maphunziro a maphunziro pambuyo pa masiku asanu pa zakudya zochepa za carb, zomwe ziri pa masiku atatu mpaka asanu pambuyo pa kusintha kwa zakudya. Ndizomveka kuti nthawi yoyipa kwambiri yopanga phunziro ngati ili, monga malo ogulitsira glycogen amatha popanda kugwiritsa ntchito keto kuti athe kulipiritsa. Komabe, kusintha kwakukulu keto kumawoneka ngakhale mu nthawi yaying'ono.
Zina zomwe Rogers amapanga ndi zapakitale komanso / kapena mapuloteni apamwamba omwe amachititsa kuti mitsempha ya mfupa ikhale yambiri. Kawirikawiri zakudya za carb zimaganiziridwa kuti ndi zapamwamba kwambiri mu mapuloteni, koma kawirikawiri siziri. Kafukufuku amasonyeza kuti palibe zotsatirapo zolakwika pa mafupa kuchokera ku zakudya zamapuloteni komanso kuti pangakhale zotsatira zabwino. Komabe, ndi nkhani yomwe mungapeze maphunziro ndi zotsatira kumbali zonse.
> Zotsatira:
> Dipla K, Makri M, Zafeiridis A, et al. Zakudya zopatsa mphamvu zowonongeka zowonongeka, zopatsa mafuta zochepa zimapangitsa kuti mphamvu ndi kutopa zikhale zovuta pa nthawi yolimbitsa thupi akazi. British Journal of Nutrition . 2008; 100 (02). lembani: 10.1017 / s0007114507898679.
> Tang M, Oconnor LE, Campbell WW. Zakudya Zochepa Zolimbitsa Thupi: Zotsatira za Zakudya Zamatenda pa Zakudya. Journal of Academy of Food and Dietrotics . 2014; 114 (1): 72-85. lembani: 10.1016 / j.jand.2013.08.021.
> Volek JS, Quann EE, Forsythe CE. Zakudya Zamadzimadzi Zambiri Zimalimbikitsa Thupi Labwino Kwambiri Kusiyana ndi Zakudya Zochepa. Mphamvu ndi Kufotokozera Journal . 2010; 32 (1): 42-47. do: 10.1519 / ssc.0b013e3181c16c41.
> Zinn C, Wood M, Williden M, Chatterton S, Maunder E. Zakudya za Ketogenic zimapindulitsa thupi ndi ubwino koma sizimagwira ntchito yopitiliza kuyendetsa ndege za New Zealand. Journal of International Society of Masewera Zakudya . 2017; 14 (1). lembani: 10.1186 / s12970-017-0180-0.