Mapuroteni-carbohydrate kusiana

Munguva pfupi yapfuura, pakubvisa huremu hwakawanda, iyo nzira yeprotein-carbohydrate alternation yakave inozivikanwa. Musimboti weiyi nzira yezvikafu zvinovaka muviri unosanganisira kushandura huwandu hwemapuroteni uye makabhohaidhiretsi anodyiwa nenzira inoshanduka kuitira kuti uwane zvishoma nezvishoma, asi zvinoshanda uye zvakachengeteka uremu. Sezvatinoziva, kudya kwakaderera-carb kunogona kutungamira mukurasikirwa nemhasuru, kusanduka kwemamiriro ekunze, kushushikana, uye matambudziko epanyama kana epfungwa ane chekuita nekushaikwa kwesimba.

Iyo system yeprotein-carbohydrate alternation yakagara yakakamurwa kuita macircule, ayo ane mazuva mana:

1 uye 2 zuva - kudya kwakaderera-carbohydrate, umo 3-4 g yemapuroteni anopedzwa pakirogiramu yehuremu, uye huwandu hwemakhahydrates ndeye 0,5 g. Kazhinji, zvakakwana kuderedza huwandu hwemakhahydrates muhafu, kureva, kuderedza kushandiswa kwemiriwo nemichero muchikamu ichi, zvigadzirwa zvechingwa, uye zviyo. Panguva imwecheteyo, mapuroteni anowedzerwa nenyama, mazai, hove uye huku. Zvokudya zvepamusoro-carb zvinonyanya kudzivirirwa mazuva ano. Koriori yezuva nezuva inofanira kuva 1000-1200 kk pazuva rokutanga uye 1200-1500 kk pane yechipiri.

3rd zuva - kudya kwakakwirira-carbohydrate, umo 5-6 g yemakhahydrates pa kilogram yehuremu inopedzwa, uye chiyero cheprotein 1-1,5 g. Pazuva rino, tinoderedza kudya kweprotein kusvika zvishoma. Kudya kunofanira kunyanya kuve nemiriwo, michero, zviyo zvakasiyana-siyana uye zvigadzirwa zvechingwa. Zvimwe zvekudya zve-carbohydrates zvinobvumirwa: zvihwitsi, chokoti. Isu tinopa muviri mapuroteni kuburikidza nekushandiswa kwekottage cheese, cheese uye zvimwe zvigadzirwa zvemukaka. Chinhu chikuru chezuva rino hachisi chekupfuura kwekoriori yezuva nezuva, saka chiyero che-high-carbohydrate chikafu hachifaniri kunge chinopfuura 10-15%. Chikamu chezuva nezuva chekoriori - 1200-1500 cc.

4rd zuva - nzira yakaenzana yekudya, umo 2-2,5 g yeprotein uye 2-3 g yemakabohaidhiretsi anodyiwa kilogiramu imwe yehuremu. Izvo zvine macalorie pazuva rino hazvigone kuyerwa kupfuura anopfuura 1200 kk.

Iyo yakareba yeaya macircuit inogona kugara kudzamara muviri wawana huremu hwaunoda. Asi iyo yakajairwa tsananguro yemazuva mana-nguva yeprotein-kabohydrate kusiana kunogona kuve kwakasiyana zvakasiyana sezvaunoona zvakakodzera. Chinhu chikuru ndicho musimboti wekuchinjana. Sarudzo dzinowanzoitika ndedze:

• 5 yakaderera-carb mazuva - 2 yakakwira-carb mazuva;
• 2 yakaderera-makabhohaidhiretsi - 1 yakakwira-makabhohaidhiretsi;
• 3 yakaderera makabhohaidhiretsi - 1 yakakwira makabhohaidhiretsi - 1 yakasanganiswa;
• 2 yakaderera makabhohaidhiretsi - 2 akareba makabhohaidhiretsi - 2 akabatanidzwa;

Iwe unogona zvakare kugara uchidya huwandu hwakaverengerwa hwemapuroteni mukati mekutenderera kwese, nepo iyo shanduko ichifanira kuitika chete nemahydrohydrate (chinoshanduka kuwedzera uye kuderera muhuwandu hwavo).

Kurudziro yekutarisa protein-carbohydrate hutano system

1. 1 Iko kufungidzira kusiri iko kwekuti makabhohaidhiretsi haafanire kudyiwa pamazuva emapuroteni, nekuti iwo anobatsira kune yakajairika mamiriro epfungwa nemanzwiro. Zvakare, kunzvenga makabhohaidhiretsi kunokudzivirira kubva kunamatira kuchikafu ichi kwenguva yakareba. Unofanira kunzwisisa kuti hazvibviri kuti rigidlyly kupatsanura chikafu kuva mapuroteni uye makabhohaidhiretsi. Semuenzaniso, mazhinji, mukuwedzera kune anoonekwa seprotein, zvakare ane makabhohaidhiretsi.
2. 2 Kana kurasikirwa uremu, zvakakodzera kuongorora uwandu macalorie anodyiwa pamusoro mapuroteni mazuva. Muchiitiko ichi, chikafu chinofanira kunge chakaumbwa nezvakaderera-mafuta zvekudya: semuenzaniso, kottage chizi (yakaderera-mafuta), nyama yekudya kana hove. Kushomeka kwete chete makabhohaidhiretsi, asiwo mafuta kunotungamira mukupiswa kwenzvimbo dzakachengetwa nemuviri, izvo zvinopa kurasikirwa kwehuremu hwakawandisa.
3. 3 Zvinokurudzirwa kuti unyatso ronga kudya kwako uye uverenge yako yemazuva ese mapuroteni ekudya pane yakaderera-carb mazuva. Carbohydrate haidi kuverengerwa, sezvo akasiyiwa kwenguva pfupi, sezvakaita mafuta, anongoda kudzikiswa.
4. 4 Huwandu hwemapuroteni hunotsanangurwa neiyi nzira: tinotora kukosha kwehuremu hwedu uye tinowanda ne3. Iyi ndiyo protein yemazuva ese inodyiwa mumagiramu. Kana huremu hwanyanya kwazvo, saka unogona kutora yakaderedzwa chiratidzo sekuverenga, asi panguva imwechete haugone kutora anopfuura makirogiramu gumi. Zvinoenderana nekumwe kukosha, tinogadzira mugove wezuva nezuva. Kuti unzwisise kuti Inguva yakareba sei chikafu chaunoda kusanganisa, iwe unogona kushandisa chikafu chekalori tafura ine yakasarudzika kuverenga kweprotein, mafuta uye makabhohaidhiretsi zvemukati.
5. 5 Pazuva rehydrohydrate, haufanire kuverenga. Chinhu chikuru ndechekudya yakakwira-makabhohydrate chikafu: semuenzaniso, dzakasiyana zviyo, zviyo, pasta yegorosi. Inokurudzirwa kushandisa yakasarudzika glycemic index tafura yekugovera kuzadza uye mabhenefiti echigadzirwa chine makabhohaidhiretsi. Mariri, iyo yakakwira iyo GI, iyo isinganyanyi kubatsira chigadzirwa. Nezve protein-carbohydrate chikafu, izvo zvekudya zvine yakaderera GI index zvinonyanya kukodzera.
6. 6 Munguva yezuva rakaringana (rechina) zuva, zvakafanira kudya chikafu chemakabohydrate mangwanani, mapuroteni chikafu masikati, kusanganisa nemahydrohydrate, uye manheru chete mapuroteni chikafu.
7. 7 Munguva yekuyedza muviri, iwe unofanirwa kunzwisisa kuti simba remagetsi rinoenderana ne "kuomarara" kwechikafu chakadyiwa. Panofanirwa kuve neyakaenzana pakati pezvinhu zvakawanikwa kubva muchikafu uye nesimba rakapiswa.
8. 8 Iko kukosha kwesimba kwechikafu chakadyiwa chinofanira kunge chiri pakati pe1200 kcal uye kusvika pa3500 kcal pazuva. Izvo zvinodikanwa kuronga dhayeti ine protein-carbohydrate alternation kuitira kuti isanganise chimwe chikamu (chakakosha kune zvakajairika kushanda kwemuviri) wemapuroteni, mafuta, makabhohaidhiretsi, uye zvakare.