Zakudya zamadzimadzi zimakhala zotentha kwambiri kwa othamanga
Mphamvu zonse zomwe timafunikira pamoyo komanso zolimbitsa thupi zimachokera ku chakudya chomwe timadya ndi madzi omwe timamwa. Zakudya zamtunduwu zimagwiritsidwa ntchito m'magulu atatu:
- Zakudya
- Mafuta
- Mapuloteni
Gawo lirilonse la chakudya ndi lofunikira pa thanzi ndipo tonsefe tiyenera kudya zakudya kuchokera ku gulu lililonse. Zomwe timayenera kudya zakudya izi, nthawi zambiri zimakhala zokambirana.
Masewera olimbitsa thupi - Zakudya
Mankhwalawa amakhala ndi mphamvu yothandiza kwambiri kwa othamanga. Ziribe kanthu masewera omwe mumasewera, makina ovuta kwambiri amapereka mphamvu zomwe zimapangitsa kuti minofu ikhale yopanda mphamvu. Kamodzi kadya, chakudya chimapangika mu shuga ang'onoang'ono (shuga, fructose, ndi galactose) zomwe zimagwiritsidwa ntchito ngati mphamvu. Katundu uliwonse wosafunika nthawi yomweyo umasungidwa mu minofu ndi chiwindi monga glycogen. Masitolo awa a glycogen atadzazidwa, zina zotsala zimasungidwa monga mafuta.
Glycogen ndi gwero la mphamvu zomwe zimagwiritsidwa ntchito popanga masewera olimbitsa thupi. Ndikofunikira pa zochepa zochepa, zovuta zolimbitsa thupi zochokera ku zozizira zomwe zimakhala zolemetsa chifukwa zimapezeka mosavuta. Glycogen amaperekanso mphamvu m'zaka zochepa zoyambirira za masewera alionse. Pakapita nthawi, kuchita masewera olimbitsa thupi, mafuta angathandize mafuta, koma glycogen akadakalipo kuti athetse mafuta kuti akhale chinthu chomwe minofu ingagwiritse ntchito.
Zakudya zochepa zamagazidwe zimathandizanso kuti mapuloteni asagwiritsidwe ntchito monga mphamvu. Ngati thupi liribe mafuta okwanira m'thupi, mapuloteni amawonongeka kuti apange mphamvu yamagulu. Chifukwa chofunikira kwambiri cha mapuloteni ndizo zomangira minofu, mafupa, khungu, tsitsi, ndi ziwalo zina, kudalira mapuloteni chifukwa cha mphamvu (mwa kulephera kutenga makapu).
Kuonjezerapo, izi zimatsindika impso chifukwa zimayenera kuyesetsa kuti athetse mankhwalawa.
Zakudya za m'thupi zimagwira ntchito zina m'thupi kuphatikizapo kuyambitsa kayendedwe kabwino ka mitsempha (CNS) ndi ubongo.
Zakudya Zamagetsi Zosungidwa
Galamu imodzi ya zimagawuni imapereka makilogalamu anayi amphamvu. Athamanga amakonda kulankhula za zakumwa zamagulu ndi zakudya zamagazi zomwe zimatanthawuza kuchuluka kwa mphamvu zamagazi zomwe tingathe kusunga minofu yathu. Izi kawirikawiri zimakhala pafupifupi makilogalamu 2,000 a makhabohydrate, koma ife tikhoza kusintha nambala iyi kupyolera mu kutaya ndi kutsegula. Panthawi yopuma (kuchokera ku zakudya, kuchita masewera olimbitsa thupi, kapena kuphatikiza) timagwiritsa ntchito timadzi timene timasunga.
Ngati sitibweretsanso masitolowa, tikhoza kutaya mafuta kuti tigwiritse ntchito nthawi yomweyo. Othandiza nthawi zambiri amatchula izi ngati "kugunda" kapena " kugunda khoma ." Mofananamo, kudya chakudya chochuluka chazakudya kumawonjezera masitolowa. Izi nthawi zambiri zimatchulidwa kuti zimagwiritsidwa ntchito m'thupi kapena posungira katundu. Ngakhale munthu aliyense ali wapadera, ndipo mphamvu zathu zosungiramo zakumwa zimakhala zosiyana, malinga ndi Dan Benardot, wolemba za Advanced Sports Nutrition, "Anthu akhoza kusunga pafupifupi 350 magalamu (1,400 kilocalories) monga mawonekedwe a minofu glycogen, 90 magalamu (360) chilocalories) m'chiwindi, komanso pang'ono kutuluka shuga m'magazi (~ 5 magalamu, kapena pafupifupi 20 kilocalories).
Zowonjezera minofu ya minofu, yaikulu yokha yosungiramo glycogen komanso yowonjezera zosowa. "
Munthu wina wamba pa kafukufuku amasonyeza kuti malo osungiramo glycogen amakhala pafupifupi magalamu 15 pa kilogalamu ya thupi (15 magalamu pa 2.2 mapaundi). Ndi masewerawa, wothamanga wokwana mapaundi 175 akhoza kusungira mpaka 1200 magalamu a glycogen (4,800 calories) zomwe zingapangitse kuchita masewera olimbitsa thupi kwa nthawi ndithu.
Zakudya Zamadzimadzi ndi Zochita Zolimbitsa Thupi
Zakudya za m'madzi zomwe zimasungidwa monga glycogen ndi gwero lachidziwitso losavuta la zolimbitsa thupi. Kodi mphamvuyi ikutha nthawi yaitali bwanji kudalira kutalika kwake ndi mphamvu ya masewera olimbitsa thupi ndipo ikhoza kukhala paliponse kuyambira 30 mpaka 90 mphindi kapena kuposa.
Pofuna kupewa kutaya mphamvu pazochita zolimbitsa thupi, yambani ndi malo ogwiritsira ntchito glycogen, muwabwezeretseni nthawi ya masewero olimbitsa thupi ndikuwatsitsimutseni pambuyo pochita masewero olimbitsa thupi kuti akonzekere kumapeto.
Mitundu ya Zakudya Zam'madzi
Zakudya zimagawidwa m'mapangidwe osavuta komanso ovuta. Shuga yosavuta (carbs) imatengedwa ndipo imasinthidwa mphamvu mwamsanga ndipo imapereka mphamvu yowonjezera. Zipatso ndi zakumwa zolimbitsa thupi ndizomwe zimapatsa madzi ozizira.
Zakudya zovuta zimatenga nthawi yaitali kuti zidzipidwe ndikuzilowetsa m'thupi. Amatenga nthawi yaitali kuti athe pansi ndipo motero amapereka mphamvu pang'onopang'ono kusiyana ndi shuga wamba. Zitsanzo za chakudya chokwanira ndi mkate, mpunga, ndi pasitala. Mtedza ndi mafinya amaonanso kuti zakudya zimakhala zovuta koma zimatha kusungidwa kapena kugwiritsa ntchito mphamvu. Nkhokwe ndipamene zimakhala zofunikira kwambiri pa zakudya za wothamanga chifukwa zathyoledwa ndi kusungidwa monga glycogen. Zakudya zowonjezera zambiri zimakhala ndi mkate wambiri, tirigu, pasta, ndi mbewu.
Zotsatira:
Mfundo ya Odwala a ku Canada, American Dietetic Association, ndi American College of Sports Medicine, Canadian Journal of Dietetic Practice and Research in Winter of 2000, 61 (4): 176-192.
Dan Benardot, PhD, RD, FACSM, Advanced Sports Nutrition, Human Kinetics, 2005.
Kevin JAcheson, PhD, et al. Glycogen yosungirako mphamvu ndi De Novo Lipogenesis Pa Nthawi Yambiri ya Zakudya Zam'madzi mu Man13. The American Journal of Clinical Nutrition. L988; 48: 240-7.
Jørgen Jensen, ndi al. Udindo Wosakanikirana ndi Matenda a Glycogen Kuwonongeka kwa Malamulo a Insulini Kutenga Mtima mwa Kuchita Zochita. Front Physiol. 2011; 2: 112.