Carbohydrate qhov rais

Qhov no kab lus no mas, coj txawv txawv rau cov neeg uas tsis paub nrog bodybuilding thiab kev nyab xeeb. "Carbohydrate qhov rais" - uas kab lus txhais li cas? Lub sij hawm no lub sij hawm, uas kav txog ib teev, tam sim no lub cev load. "Carbohydrate qhov rais" yuav tsum tau hu ua lub xeev ntawm tus kab mob.

Thaum kawm (tshwj xeeb tshaj yog tam) lub cev yog nyob rau hauv kev nyuaj siab. ntau ntau tus ntawm cortisol thiab adrenaline nyob rau hauv cov ntshav nce (kev nyuaj siab cov tshuaj hormones) uas yog ua los ntawm ib tug ob peb teev tom qab. Lub cev raws li nws tos rau lub continuation ntawm lub load, thaum nyob rau hauv lub "alert". Tab sis nws yog teeb meem. Yuav kom them rov qab cov insulin teb yog yuav tsum tau, muaj nyob rau ntawm qhov kev siv ntawm carbohydrates (khoom qab zib) - "carbohydrate qhov rais" tas yuav tsum tau kaw.

Tom ntej no. Thaum loads siv glycogen (raws li nqaij thiab tonusnye). Tshuag, ntawm chav kawm, yuav tsum tau Iwj, li ntawd, lub cev yog "rub" cov nqaij ntshiv ntawm glycogen (contrary rau ib co kev ntseeg, tsis yog los ntawm roj ntaub so ntswg, namely cov nqaij). Tawm qhib lub "carbohydrate qhov rais", koj raug txo leeg nyob rau hauv loj. Yog li ntawd nws yog pom zoo kom noj ib chocolate bar los sis ib daim ncuav mog qab zib los yog ncuav qab zib. Tsis txhob overeat, nce lub roj txheej, tab sis kom tsis txhob nws nyob rau hauv me me. Qhov no kuj siv rau nrhiav kom poob ceeb thawj. Ntawm no, cov "carbohydrate qhov rais" kaw twb kua (zoo dua txiv hmab), txiv hmab txiv ntoo, Gainer. Qhov zoo tshaj plaws kev xaiv - ib tug carbohydrate haus. Tom qab tag nrho, carbohydrate metabolism yuav tsum tau rov qab los.

Peb tam sim no xav txog nyob rau hauv ntau yam. Piv txwv li, koj qhib lub qhov rooj, thiab mam li nco dheev koj qhov tseem ceeb so. Yuav ua li cas ua ntej los mus mloog? Cov kev xaiv ntau ntau. Basic - qhib lub ntsuas phoo, los yog siv qhov rais. Qhov thib ob - yog preferable. Thiab nyob rau hauv lub cev xaiv lub qhov rais. Carbohydrate. Opens tom qab cov kev cob qhia.

Carbohydrates (ib yam ntawm cov roj rau loads) tso rau hauv lub cev "xwb hluav taws". EDAC carbohydrate "kaus poom" thaum muaj xwm ceev cia, yuav tsum tau qhib thiab noj loads. Lub siab khw muag khoom noj glycogen.

Tab sis, yog hais tias loj load, thiab txawm tsis tu ncua, koj lub cev yuav cia cov glycogen nyob rau hauv cov nqaij lawm. Nyhuv - nce lub zog thiab qhov hnyav. Txhua gram ntawm glycogen khi grams dej, i.e., nqaij pib loj hlob hnyav, saturating glycogen kos dej. Thaum lub sij hawm lub limtiam uas koj hu ib tug ob peb kilos, vam hais tias cov nqaij loj hlob, thiab saturate lub cev nrog dej xwb.

Nyias txiv neej hu ua "qhuav". Thiab yog li ntawd nws yog. Zog tsis muaj dej yuav tsis tau. Nrog rau cov dej fusible glycogen. Tawm fws nrog puas rau siab, koj nyob nraum wasting nws lub npe. Ceased hws? Tsis txhob. Lub cev hais lus tsis ua hauj lwm: nws yog tsim nyog los muaj ib tug tas!

Glycogen yog khaws tseg los ntawm lub cev tsis tu ncua, txawm tias thaum cov kev cob qhia (albeit maj mam). "Carbohydrate qhov rais" - lub sij hawm tom qab qoj ib ce thaum glycogen cia yog tshwj xeeb yog mob siab heev.

Yuav ua li cas yuav tshwm sim rau nco "lub qhov rais" ua kis las? Muaj tseeb tiag tus tom ntej no hnub twg nws yuav ntsib impaired. Nws tsis tau mloog cov laus hnyav ...

Yog li ntawd, noj tam sim ntawd tom qab kev kawm. tus nqi ntawm tsub zuj zuj ntawm glycogen txo txhua feeb! Ob teev tom qab, nws twb poob los ntawm ib nrab, rau - mus rau ib tug tsawg kawg nkaus. Indicators tsim experimentally. Hais txog yuav ua li cas npaum li cas carbohydrates ntawm lub sij hawm no rau hauv lub cev yuav tsum tau tseem yog rhuab sib cav tswv yim. Zaum hais txog 50 gr, bodybuilders tsis pom zoo thiab hu ua rau lwm daim duab - 200 gr. Tab sis qhov no npaum li cas ntawm carbohydrates yuav ua twb ntev li secretion ntawm insulin, uas tiv thaiv "hloov dua siab tshiab" ntawm cov pa roj carbon rau hauv glycogen, li ntawd, 80 grams rau qhov nruab nrab load yog txaus (nrog rau ib tug nruab nrab ceeb thawj qeb).

Thiab tsis tau ... Ib txhia novice ncaws pob (thiab tsis xwb) yog vim li cas "lub nkoj" nyob rau hauv lawv tus kheej thiab carbohydrates, thiab proteins nyob rau hauv loj qhov ntau, thiab tus so ntawm lub hnub tshaib plab. Qhov no mus kom ze - ib tug tag nrho cov kev ua yuam kev! Noj cov khoom uas raws li ib txwm, tsib los yog rau lub sij hawm ib hnub twg nyob rau hauv me me. Tab sis nyob rau hauv thawj ob xuab moos tom qab kev kawm - tsuas carbohydrates.