Window ekudleni

Eli binzana kubonakala kubantu abo akazazi abanxibe impahla kanye imfanelo. "Carbohydrate window" - loo mazwi kuthetha? Eli xesha, nto leyo ithatha malunga neyure, emva ngokukhawuleza naluphi na umthwalo emzimbeni. "Carbohydrate window" ekunokuthiwa imo eziphilayo.

Xa beqeqesha (ingakumbi kwaqinisekisa) umzimba phantsi koxinzelelo. amanqanaba cortisol kunye iadrenaline kwi yegazi eyonyukileyo (hormone xi) ukuba ziveliswa iiyure ezimbalwa kamva. Umzimba njengoko ulindele koqhubekeko umthwalo, ngoxa kwi "siphaphile". Kodwa yingozi. Ukuze uhlawule impendulo-insulin kufuneka, nesifo ukusetyenziswa carbohydrate (iilekese) - "window ekudleni" Kufuneka mfuneko ukuba zivalwe.

Okulandelayo. Xa imithwalo wachitha glycogen (njengoko izihlunu kunye tonusnye). Stock, Kakade ke, kufuneka kuchuma mna, ngoko umzimba "okuwisa" izihlunu of glycogen (ngokuchasene kwezinye iinkolelo, kungekhona izicwili ezityebileyo, ezizezi izihlunu). Ukushiya mawuvuleke "window ekudleni", uba sengozini ukunciphisa kwezihlunu ubukhulu. Ngako oko ke kucetyiswa ukuba sidle itshokolethi bar okanye isijungqe ikeyiki okanye ipayi. Musa nditye, ukwandisa umaleko amanqatha, kodwa umda ngezinto ezincinane. Oku kukwasebenza efuna ukuncipha. Apha, i "window ekudleni" luvalwa sele incindi (yomdiliya ngcono), iziqhamo, Gainer. The best option - ukusela ekudleni. Ngapha koko, ukutya ekudleni kufuneka ibuyiselwe.

Ngoku cinga ngokweenkcukacha. Umzekelo, wena uvule ucango, ize ngequbuliso ikhefu zakho eziphambili. Yintoni eza kuqala engqondweni yakho? Ezi iinketho ezininzi. Engundoqo - ukuvula iqhaga, okanye sebenzisa window. Okwesibini - bungcono. Kwaye umzimba ukhetha le window. Ekudleni. Ivula emva koqeqesho.

Carbohydrate (a uhlobo sibaso imithwalo) zifakwe umzimba "umlilo nje". EDAC ekudleni "okunkonkxiweyo" reserve likaxakeka, ukuba kuvulwe atye imithwalo. Le igcina zesibindi glycogen.

Kodwa ukuba umthwalo kakhulu, kwaye rhoqo, umzimba wakho uya ukugcina glycogen kwi kwizihlunu kakade. Effect - Sifumana amandla kunye nobunzima. gram nganye ubanxibe glycogen grams yamanzi, ngamanye amazwi, ijwabu kwezihlunu iqala ukukhula enzima, yokunyakamisa glycogen kukha amanzi. Ngexesha veki ukucofa ezimbalwa wayedla, ngethemba ukuba izihlunu kukhula, kwaye Akothusi ukufumanisa ukuba umzimba ngamanzi kuphela.

indoda Thin obizwa "womile". Kwaye kunjalo. akayi kuba Strength ngaphandle kwamanzi. Ngenxa glycogen fusible amanzi. Ukubila ne amandla, wena uchitha igama lakhe. Bayeke sibila? Misa. Umzimba ithetha ukungaphumeleli; kuyimfuneko ukuba aphumle!

Glycogen igcinwa liqumrhu ngokuqhubekayo, naxa uqeqesho (phofu ecothayo-). "Window carbohydrate" - ixesha emva umthambo xa glycogen zokugcina kakhulu.

Kuza kwenzeka ntoni ukuba kuphoswa "ifestile 'kwimbaleki? Ngokuqinisekileyo ngosuku olulandelayo uya kudibana kakuhle. Uye analiphulaphula ubunzima omdala ...

Ngoko ke, udle ngoko nangoko emva koqeqesho. izinga ukuqokelelana glycogen unciphisa ngomzuzu! kweeyure ezimbini kamva, ukuba sele lehla ngesiqingatha, ezintandathu - ukuya ubuncinane. Izalathisi ezisungulwe ngokomfuniselo. Malunga carbohydrate kangakanani ngeli xesha umzimba kufuneka nangoku Kwiingxoxo ezishushu. Izazinzulu zithi 50 ty, bodybuilders akuvumelani wabiza omnye mzobo - 200 gr. Kodwa esi sixa wekhabohayidreyiti kunokubangela secretion sele ngokugqithiseleyo insulin, nto leyo ethintela "Ukuguquka" carbon ibe glycogen, ngoko 80 grams kuba umthwalo umlinganiselo kwanele (kunye udidi ubunzima avareji).

Kodwa ... Ezinye iimbaleki novice (hayi kuphela) sizathu 'nqanawa' ngaphakathi kwabo kanye carbohydrate, kunye neeproteni kukuninzi, kwaye imini olambileyo. Le ndlela - yimpazamo ezimbi! Yidla njengesiqhelo, ezintlanu okanye ezintandathu amaxesha ngosuku iinxalenye ezincinane. Kodwa kwiiyure ezimbini zokuqala emva koqeqesho - carbohydrate kuphela.