I-BEACH yisigqithiso sokutya okuthandwayo "kweprotheyini ye-carbohydrate alternation" namhlanje. Isitshixo sicacile - siyahluka kwiiprotheni iintsuku kunye ne-carbohydrate. Isizathu sokuthandwa sisisiseko sokuthi ukutya okuncinci kwe-carb ngokwabo akucacanga. Okokuqala, kuncipha ngokukhawuleza ngamandla, ukugqithiswa kwengqondo (kuba ingqondo ifuna i-carbohydrates), kwaye okwesibini, ngexesha lokutya okunjalo, isisindo siphumelele ngenxa yokulahlekelwa kwesisundu somzimba, kwaye ekugqibeleni isifo se-metabolism sigxina. Ngoko, makhe sithethe malunga nento eyenzeka emzimbeni ngexesha lokutya kweBolweni.
Umgaqo wokusebenza
Inxalenye yokuqala yokutya kweprotheyini ye-carbohydrates alternation iprotein zeentsuku. Ngeli xesha, inqanaba eliphezulu lamagqabhehydrates - umthombo wamandla. Umzimba uhlala unento ethile, kwaye uqala ukufumana amandla kwi-glycogen echazwe esibindi. Xa i-glycogen idlulile (malunga nomhla wesibini we-BUCH), umzimba wethu uphazamisa kwiindawo ezifihlakeleyo. Oko kukuthi, ukwahlukana kwamafutha kuqala-oku kuhambelane nenjongo yeprotheni, iprotheni yokwenza i-carbohydrates alternation. Nantsi into ephambili ayiyikugqithisa intonga: ukuqhubeka uhlutywa umzimba ngaphandle kwe-carbohydrates akunakwenzeka, ekubeni onke amanqatha ayengagqithanga (usekuhlaleni "kwemvula"), kodwa uya kuqala ukukhipha ukutya kwi-stock "engenamsebenzi" - kwimisipha.
Emva koko, simnika i-carbohydrate kunye nosuku lwe-carbohydrate luqala (intlawulo ye-carbohydrates intake kathathu ngaphezu kweprotheni). Umzimba udidekile, i-muscle ayithinti, amafutha aqhubeka ekwahlukana, kwaye i-carbohydrate engenayo ifakwe kwi-glycogen.
Emva koko kulandela usuku olulinganisiweyo, xa sibuyisela i-psyche, sinika ukuphumla kwimizimba yonke.
Utshintsho
Iprotheyini ye-carbohydrates alternation inezinto ezininzi ezinokukhetha, kuba into ephambili ngumyalelo weprotheni kunye neentsuku ze-carbohydrate.
Ngokomzekelo, unokwazi ukwahlula ukutya kwimijikelezo yemihla emine: iintsuku ezimbini zeeprotheyini, 1 - i-carbohydrate, 1 i-moderation.
Okanye: 2-2-2-oko kukuthi, iiprotheyini ezimbini, i-carbohydrate kwaye i-moderation.
Okanye ukhetho olungqongqo kwi-intanethi: iintsuku ezi-5 zokutya okuncinci, ii-2 iintsuku zokutya eziphezulu.
Eyona nto ibunzima ekuqaleni iya kuba yinto ehlala ihleli, kodwa ngokukhawuleza uza kufakwa. Apha kukho umsila: ngokumalunga nomlinganiselo ofanelekileyo weprotheni / i-carbohydrate, phinda isantya esingekho ngesisindo sakho samanje, kodwa ngokufunayo.
Umzekelo: 50 (isisindo kwi-kg) * 3 (iiprotheyini ngegrama) = 150 g yeprotheni.
Amanani
Ngokuqinisekileyo, uya kufuna iimfuno zokutya kwansuku zonke zeeprotheni kunye ne-carbohydrates ngexesha lonyango.
Ngexesha lokutshintshwa kwe-carbohydrate kunye neeprotheni iintsuku, ku:Usuku oluphantsi lwe-carb : iprotheni - 3-4 g / kg ubunzima, i-carbohydrates - 0 - 1.5 g / kg ubukhulu.
Usuku oluphezulu lwe-carbohydrate : iprotheni - 1 - 1.5 g / kg ubunzima, i- carbohydrate - 6 g / kg ubunzima.
Usuku olulinganisiweyo : iprotheni - 2 - 3 g / kg ubunzima, i-carbohydrates - 2 - 2.5 g / kg yesisindo.
Ezemidlalo ngexesha lokutya
Akusiyo imfihlo kunoma ubani ukuba imisebenzi yenyama ngexesha lokutya iqinisa kwaye ivelise umphumo oyifunayo. Wena, mhlawumbi, sele usuphelile umbuzo, xa ngokuchanekileyo kwi-albuminous kunye ne-carbohydrate imihla ukuba ungene kwimidlalo.
Abanye bathi kufuneka uqale ngosuku lokuqala lwe-carbohydrate, ephikisana ngokuthi ukunyuka kunye nokudla kwe-carbohydrates, amandla kunye nokuqina kunyuke ngokukhawuleza. Mhlawumbi oku kunjalo na abo basebenzisa ukutya. Nangona kunjalo, ngomhla wokuqala we-carbohydrate, awunakwenzeka ukuba ube namandla okuqeqesha, kuba zonke i-carbohydrates iya kuvenkile ye-glycogen. Ngomso olandelayo - i-moderation, i-process "iyaneliswa", ngenxa yokuba umzimba unelisekile ukulamba kwayo, ngoku kunokwenzeka ukuqeqesha.
Iinkonzo
Ukutya kwe-BUCH kunenzuzo eninzi. Okokuqala, akukho nto isetyenziselwa ukwenziwa kweekhalori kunye nesondlo sokondla, ebalulekileyo ekulahlekeleni ubunzima. Okwesibini, i-metabolism ikhawuleza, kwaye yesithathu, i-psyche yakho ayiyi kuba neengxaki.
Ukuba oku akusiyo ukutya kwakho kokuqala, uyazi kakuhle ukuba ufuna into onokuyidla enye inyanga. Ukususela ekuqondeni ukuphosa ekutshiseni nasebushushu ngexesha elifanayo. Kwaye, kukho konke kulula - sahlala ezimbini iintsuku ezingenawo i-carbohydrates, kwaye usenokutya kakade into ye-carbohydrates, kunye nosuku olulinganisiweyo, kwanokungavumelekanga.