Me Yasa Dukkan 'Yan Wasan Kwallon Kafa Na Duniya Suke Tofa Masu Shaye-shayen Wasan Su?

Wadatacce

• Ta yaya Rinsing Carb ke Aiki?
• Ya kamata ku gwada Rinsing Carb?
• Bita don

Idan kana kallon gasar cin kofin duniya, mai yiwuwa ka ga da yawa daga cikin fitattun 'yan wasan kwallon kafa na duniya suna ta tofa albarkacin bakinsu a ko'ina cikin fili. Me ke bayarwa?!

Duk da yake yana iya zama kamar babban abin bro, hakika halattacciya ce, dabarun wasan kwaikwayon da aka tallafa wa kimiyya wanda ake kira "rinsing carb" wanda ya haɗa da shan maganin carb (kamar abin sha na wasanni) amma tofa shi a maimakon hadiye shi. Ya bayyana, kawai kurkura wani abin sha mai yawa zai iya yaudarar jikin ku don tunanin kun ci carbohydrates. (Mai alaƙa: Menene Keken Carb kuma yakamata ku gwada shi?)

Gaskiya ne: Wani bincike na 2009 daga Jami'ar Birmingham ya gano cewa carb-rinsing kunna tsokoki kamar dai 'yan wasa sun cinye carbs; ’yan wasan da suka kurkure sun yi wasa kamar yadda waɗanda ke ƙara kuzari a abinci ko abin sha na wasanni. Binciken 2014 na karatu akan carb-rinsing shima ya gano cewa rinsing carb yana da alama yana da tasiri mai kyau akan wasan motsa jiki yayin matsakaici- zuwa babban motsa jiki na aƙalla sa'a ɗaya ko fiye.

Ta yaya Rinsing Carb ke Aiki?

Nazarin 2016 da aka buga a ciki Medicine & Kimiyya a Wasanni & Motsa Jiki ya yi zurfafa cikin yadda da kuma dalilin da ya sa yin amfani da sinadarin carb-rining a zahiri yake aiki: Masu bincike sun gwada masu keken keke na maza a jihohi daban-daban (an ciyar da su, da azumi, da raguwa), kuma sun gano cewa rinsing na carb ya fi tasiri yayin da aka rage ma'adinan makamashin su. Masu binciken sun yi imanin cewa yin amfani da carb-rinsing yana lalata kwakwalwar ku don tunanin ƙarin man yana tafiya zuwa tsokar ku, kuma ko dai ya shawo kansu su yi aiki tukuru ko kuma watsa musu sigina da inganci. (A nan akwai wasu dabarun da kimiyya ke tallafawa don turawa ta hanyar gajiyar motsa jiki.)

Anan ne abubuwan cin abinci: Masu binciken sun gwada maza takwas masu keke a ƙarƙashin yanayin gwaji daban -daban: An yi zagaye ɗaya na gwaji tare da masu keke a cikin yanayin "ciyarwa" (sun yi karin kumallo da ƙarfe 6 na safe sannan suka fara gwajin da ƙarfe 8 na safe). An sake yin wani zagaye na gwaji tare da masu hawan keke a cikin "azumi" (sun ci abincin dare 8 na yamma da azumin sa'o'i 12 kafin gwajin karfe 8 na safe). Zagayen gwaji na ƙarshe ya sanya masu keken ɗin cikin yanayin “rasasshe” (sun yi motsa jiki na ƙarfe 6 na yamma wanda ya ƙunshi mintuna 90 na hawan keke mai ƙarfi da tazara shida na minti ɗaya na tuƙi mai ƙarfi tare da hutun minti ɗaya, sannan kuma a ɗan lokaci kaɗan. abincin dare mai ƙarancin carb da ƙarfe 8 na yamma, sannan azumi na awanni 12 har zuwa gwajin da ƙarfe 8 na safe). (An danganta: Waɗannan abinci na iya taimakawa haɓaka aikin motsa jiki.)

Don gwajin gwaji, masu hawan keke a kowane yanayi (an ciyar da su, azumi, da raguwa) sun kammala minti 30 na hawan keke mai wuya da kuma gwajin lokacin hawan keke na 20km tare da rinsing na lokaci-lokaci ko kurkura tare da placebo.

Sakamakon gaba ɗaya ya yi daidai da binciken da ya gabata wanda ya nuna rinsing carb ya fi tasiri lokacin da kantunan makamashi suka yi ƙasa kaɗan. Lokacin da masu kekuna ke cikin yanayin ciyarwa, rusawar carb ba ta da wani tasiri mai mahimmanci akan lokutan fitinar lokaci (duka biyun biyun da lokutan tafiya na carb-rinse sun kusan mintuna 41). Lokacin da suke cikin azumin azumi, yana da ɗan fa'ida (lokutan kurkurewar wuribo aƙalla kusan mintuna 43, yayin da lokutan kurkurewar carb ɗin ya kasance aƙalla mintuna 41). Kuma lokacin da masu keken ke cikin yanayin raguwa, an sami fa'ida mai mahimmanci (lokacin kurkurawar placebo matsakaicin mintuna 48, yayin da lokacin kurkura carb ya kai mintuna 44). Har ila yau, binciken ya gano, ta hanyar sa ido kan masu hawan keke tare da firikwensin EMG, cewa aikin tsoka yana raguwa lokacin da suke cikin yanayin rashin ƙarfi, amma an yi watsi da shi ta hanyar yin amfani da carb-rinsing.

Ya kamata ku gwada Rinsing Carb?

Yana da kyau a lura cewa koda tare da shan ruwa, lokacin gwajin lokaci ya fi muni a cikin yanayin da aka rage da azumi fiye da yanayin ciyarwa, yana tabbatar da cewa idan kuna da damar yin man fetur da kyau, yakamata. (Bincike ya nuna cewa cin carb kafin horo yana inganta juriya saboda carbs sune man da ke ba da damar kwakwalwar ku, tsokar ku, da jijiyoyin ku su yi ayyukan su. Ba tare da isasshen ku ba "ku bugi bango" kamar motar da gas ke ƙarewa.) Waɗannan sakamako masu kyau daga rinsing carb ana ganin kawai lokacin da jikinka ya ƙare sosai. Wataƙila, ba za ku shiga motsa jiki ba tare da cin abinci a cikin sa'o'i 12 ba. Kuma, idan yana samuwa a gare ku, yana da sauƙi (kuma mafi kyau a gare ku!) Don hadiye abin sha na wasanni idan jikinku yana buƙatar hakan ƙwarai.

Koyaya, rinsing carb na iya zama da amfani. Sauran karatun sun nuna cewa amfani da carb yayin motsa jiki mai ƙarfi na iya haifar da kowane nau'in damuwa na GI, ma'ana juyawa da tofa zai iya zama madaidaicin madadin lokacin da kuke yin ƙarfi ta hanyar dogon lokaci (kamar marathon, triathlon, tseren keke mai tsayi ... ko Duniya Wasan cin kofin) amma ba zai iya cin abinci mai gina jiki daga abinci, tauna, ko gos.

In ba haka ba, yana da mahimmanci ga 'yan wasa (ko mutanen da ke horo kamar' yan wasa) su ci carbs a kowane abinci. Yawan cin carb gaba ɗaya yana ba wa 'yan wasa damar adana carbs a cikin tsokar su. Wannan “bankin alade” na carbs, wanda ake kira glycogen, sannan ana iya samun sa kai tsaye don ci gaba da tsokar ku. Shagunan Glycogen suna da mahimmanci musamman ga 'yan wasan jimrewa, don ci gaba da tafiya yayin ayyukan dogon lokacin da ba za ku iya tsayawa ku ci ba. (Dubi: Dalilin da yasa Carbs masu lafiya ke cikin Abincin ku.)

Gabaɗaya 'yan wasa suna buƙatar kusan 50-60% na adadin kuzari na yau da kullun daga carbs. Ga dan wasan da ke buƙatar adadin kuzari 2,500 a rana wanda ke tsakanin gram 300 zuwa 400 na carbohydrates. Kuma tabbas mafi kyawun zaɓi shine waɗanda Mahaifiyar Halitta ta ƙirƙira - 'ya'yan itatuwa, kayan lambu, da hatsi gabaɗaya, waɗanda carbs a haɗe suke da bitamin, ma'adanai, da antioxidants.

Idan ba ɗan wasa ba ne za ku iya tsayawa tare da ɗan ƙaramin adadin adadin kuzari daga carbs, faɗi 45 zuwa 50 bisa dari kuma, ba shakka, waɗanda ba 'yan wasa galibi suna buƙatar ƙarancin adadin kuzari (don aikin ofis ɗin mutum 150 yana ƙone kusan adadin kuzari 100. a kowace awa). Don haka ga mutumin da kawai ke buƙatar adadin kuzari 1,600 a rana, kusan gram 200 na carbohydrates kowace rana.

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