Tambayi Likitan Abincin: Gaskiya Game da Loading Carb

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Q: Shin ɗaukar carb kafin marathon zai inganta aikina da gaske?

A: Makon da ke gaban tsere, masu tsere masu nisa da yawa suna murƙushe horo yayin haɓaka yawan carbohydrate (har zuwa kashi 60-70 na jimlar adadin kuzari kwana biyu zuwa uku kafin). Manufar ita ce a adana makamashi mai yawa (glycogen) a cikin tsokoki kamar yadda zai yiwu don tsawaita lokaci zuwa gajiya, hana "buga bango" ko "bonking," da inganta wasan tsere. Abin takaici, ɗaukar carb kawai alama yana isar da wasu daga cikin waɗannan alkawuran. Yayin da ake loda carb yayi super saturate your tsoka glycogen Stores, wannan ba koyaushe yana fassara zuwa ingantaccen aiki ba, musamman ga mata. Ga dalilin:

Bambancin Hormonal Tsakanin Maza da Mata

Ɗaya daga cikin abubuwan da ba a san su ba na estrogen, farkon hormone na jima'i, shine ikonsa na canza inda jiki ke samun man fetur. Musamman ma, estrogen yana sa mata suyi amfani da mai a matsayin tushen man fetur na farko. An kara tabbatar da wannan sabon abu ta hanyar binciken da masana kimiyya ke ba maza estrogen sannan kuma su lura cewa an kare glycogen tsoka (carbs da aka adana) yayin motsa jiki, ma'ana ana amfani da mai don mai maimakon haka. Tun da estrogen ya sa mata su yi amfani da kitsen da za su fi son yin amfani da kitsen don ƙoƙarar da ƙoƙarinsu, ƙara yawan abincin carbohydrate don tilasta jikin ku don amfani da carbohydrates kamar yadda man fetur ba ze zama mafi kyawun dabarun ba (a matsayinka na gaba ɗaya, yaki da ilimin lissafin ku ba kyakkyawan ra'ayi ba ne).

Mata Basa Amsa Loading Carb Kamar Maza

Ɗaya daga cikin binciken da aka buga a cikin Jaridar Physiology Applied sun gano cewa lokacin da masu tseren mata suka ƙara yawan abincin su na carbohydrate daga 55 zuwa 75 bisa dari na adadin adadin kuzari (wanda yake da yawa), ba su fuskanci wani karuwa a cikin glycogen tsoka ba kuma sun ga kashi 5 cikin dari na ci gaba a lokacin aiki. A gefe guda, mazan da ke cikin binciken sun sami karuwar kashi 41 cikin 100 na glycogen tsoka da haɓakar kashi 45 cikin 100 na lokacin aiki.

Layin Kasaakan Loading Carb Kafin Marathon

Ba na ba da shawarar cewa ku loda carbohydrates kafin tseren ku. Baya ga samun ƙarami (idan akwai) tasiri akan aikin ku, ƙara yawan carbohydrates sau da yawa yakan bar mutane su ji cike da kumburi. Maimakon haka, ci gaba da cin abincinku iri ɗaya (zaton yana da lafiya), ku ci abinci mai yawan carbohydrate da dare kafin tseren, kuma ku mai da hankali kan abin da kuke buƙatar yin don jin daɗin ku a ranar tseren.

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