Imodzi mwamitu yosangalatsa kwambiri ndipo imakambidwa pamasewera amakono ndi momwe maswiti amakhudzira thupi la wothamanga. Lero tikambirana za omwe amatchedwa "chakudya chofulumira" komanso chifukwa chake sakulimbikitsidwa kwa othamanga. Chifukwa chiyani othamanga a CrossFit samawagwiritsa ntchito ngati michere pophunzitsa? Ndipo chofunikira kwambiri, bwanji, mosiyana ndi oyimira magulu ena, othamanga othamanga "amapatsa" chakudya chambiri, pakati pawo simakumana ndi anthu onenepa.
Mudzapeza mayankho a mafunso awa ndi enanso osangalatsa komanso ofunikira powerenga nkhani yathu.
Zina zambiri
Tikaganizira mutu wa kagayidwe kagayidwe m'thupi, tinkakonda kukambirana za chakudya chosavuta (chofulumira) komanso chovuta (chochedwa). Yakwana nthawi yoti ndikuuzeni zambiri za izi.
Kusiyanitsa kwakukulu pakati pa chakudya chosavuta ndi chovuta ndi kapangidwe kake ndi kuthamanga kwake.
Zakudya zothamanga kwambiri ndi ma polima osavuta a sucrose ndi shuga, wopangidwa ndi molekyulu imodzi kapena ziwiri za monosaccharides.
Thupi, zimaphwanyidwa kuzinthu zosavuta zomwe zimanyamula mphamvu m'magazi athu.
Kusiyanitsa kwakukulu pakati pa chakudya chofulumira komanso chocheperako ndi kuchuluka kwa kuyankha kwa insulini. Mankhwala a glucose, omwe amalowa mwachangu m'magazi, amakhala m'malo am'magazi ndi m'maselo omwe amapatsidwa mpweya. Chifukwa chake, pamene chakudya chambiri (shuga) chimapezeka mthupi, magazi amalimba, mpweya umachepetsa. Thupi, ichi ndi chisonyezo chakuti magazi amafunika kuchepetsedwa ndikupanga malo opangira mpweya (gwero - Wikipedia).
Izi zachitika m'njira ziwiri zazikulu:
- Kuyankha kwa insulini.
- Lipid anachita.
Kuyankha kwa insulini kumayambitsa shuga wamagazi kuti azimanga ndi ma molekyulu a glycogen. Insulini palokha ndi "nkhonya" pamaselo athu. Amapanga mabowo m'maselo, ndipo amadzaza mavutowo ndi ma molekyulu a glycogen - polysaccharide yopangidwa ndi zotsalira za glucose zolumikizidwa mu unyolo.
Komabe, njirayi imatheka ngati chiwindi sichodzaza. Pomwe thupi limalandila chakudya chambiri chofulumira, chiwindi sichimatha kugaya zonse nthawi zonse. Makina osungitsa malo amayambitsidwa omwe amathandizira kukonza chakudya chocheperako komanso chofulumira - mapangidwe amadzimadzi. Pachifukwa ichi, chiwindi chimatulutsa ma alkaloid, omwe amaliza kapangidwe kake, ndikusandutsa triglycerides.
Njira zomwe tafotokozazi sizikutanthauza zophweka zokha, komanso chakudya chovuta. Kusiyana kokha ndikuti dongosolo lonse lakugaya chakudya limagaya chakudya chosiyanasiyana mosiyanasiyana.
Ngati mumamwa chakudya chocheperako pang'onopang'ono, mayankho a insulin amayamba pambuyo pake.
Chifukwa chakuchepa kwa shuga m'magazi, thupi limagwiritsa ntchito molunjika ngati mafuta, ndikusiya mpweya wa oxygen m'magazi. Pankhani ya chakudya chofulumira, kuyankha kwa insulini sikulephera, ndipo pafupifupi zonse zomwe zimasinthidwa zimasinthidwa kukhala triglycerides.
Kufunika kwa chakudya chofulumira
Tiyeni tikambirane funso lomwe limakusangalatsani kwambiri: chakudya chofulumira - ndi chiyani kwa othamanga. Ngakhale ambiri akukayika zakudya maswiti, chakudya chofulumira chimakhala ndi malo pamasewera akatswiri. Komabe, muyenera kumvetsetsa bwino momwe chakudya chosavuta chimasiyanirana ndi zovuta, komanso momwe mungazigwiritsire ntchito moyenera pamasewera.
Zakudya zamadzimadzi zosavuta ndizothandiza kudzaza zenera la glycogen lomwe limachitika atangolimbitsa thupi.
Nthawi yomweyo, ma carbs othamanga amagwiritsidwa ntchito kuwongolera ma dopamine. Mphamvu yochulukirapo imakhudza thupi lathu chimodzimodzi ndi zakumwa za caffeine. Zakudya zam'madzi zimathandizira kusintha malingaliro anu. Sizodabwitsa kuti anthu ambiri, atachita mantha kwambiri, amakopeka ndi endorphin ndi dopamine stimulants (mowa, chikonga, maswiti).
Maswiti ndi ovomerezeka kwambiri kuti abwezeretse malingaliro. Sitiyenera kuiwala zakuti ngati mutha kugwiritsa ntchito mphamvu zonse zomwe munalandira mukamayamwa maswiti, simupeza vuto lililonse kuchokera kwa iwo (gwero - monograph wolemba O. Borisova "Chakudya cha othamanga: chidziwitso chakunja ndi malingaliro othandiza").
Ichi ndichifukwa chake othamanga, omwe masewera awo amagwirizana ndi kupirira kwakanthawi, amamwa zosakaniza zama carbohydrate nthawi yophunzitsira kapena mpikisano.
Chitsanzo chosavuta kwambiri: othamanga marathon komanso osinthana ambiri omwe samatsata zakudya zosamalitsa samadzikana okha maswiti.
Ndondomeko ya Glycemic
Kuti muwonetse bwino momwe chakudya chimakhalira mthupi la wothamanga, ndikofunikira kutembenukira ku lingaliro la mndandanda wazakudya za glycemic. Kuvuta kwa ma carbohydrate kumatsimikiziridwa ndi izi ndipo sizidalira mankhwala omwewo komanso kapangidwe ka shuga mmenemo.
GI imawonetsa momwe thupi limagwetsera msanga zomwe zili mgululi mpaka glucose wosavuta kwambiri.
Ngati timalankhula za zakudya zomwe zimakhala ndi chakudya chofulumira, ndiye kuti nthawi zambiri zimakhala zakudya zokoma kapena zowuma.
| Dzina lazogulitsa | Cholozera |
| Chingwe | 60 |
| Chokoleti chakuda (70% koko) | 22 |
| Chokoleti cha mkaka | 70 |
| Fructose | 20 |
| Twix | 62 |
| Msuzi wa Apple, wopanda shuga | 40 |
| Msuzi wamphesa, wopanda shuga | 47 |
| Madzi amphesa, opanda shuga | 47 |
| Madzi a lalanje, amafinyidwa mwatsopano popanda shuga | 40 |
| Madzi a lalanje, okonzeka | 66 |
| Madzi a chinanazi, wopanda shuga | 46 |
| Sucrose | 69 |
| Shuga | 70 |
| Mowa | 220 |
| Wokondedwa | 90 |
| Mars, snickers (mipiringidzo) | 70 |
| Marmalade, kupanikizana ndi shuga | 70 |
| Mabulosi opanda shuga marmalade | 40 |
| Lactose | 46 |
| Kirimu wa ufa wa tirigu | 66 |
| Coca Cola, Fanta, Sprite | 70 |
| Cactus kupanikizana | 92 |
| Shuga | 96 |
| M & Akazi | 46 |
Kuphatikiza apo, sitiyenera kuiwala kuti ngakhale chakudya chovuta kwambiri chimatha kugayidwa ndi thupi lathu mwachangu.
Chitsanzo chosavuta ndi chakudya chosata bwino. Ngati mumatafuna mbatata kapena mkate kwa nthawi yayitali, posakhalitsa munthu amamva kukoma kwake. Izi zikutanthauza kuti ma polysaccharides ovuta (zinthu zowuma), motsogozedwa ndi malovu ndi kupera kwabwino, amasandulika kukhala saccharides osavuta.
Mndandanda wa Zakudya - Gulu Losavuta la Zakudya Zamadzimadzi
Tidayesera kuphatikiza tebulo lathunthu ndi mndandanda wazakudya zomwe zili ndi chakudya chosavuta (mwachangu) chokhala ndi GI yayikulu.
Dzina la malonda | Ndondomeko ya Glycemic | Zakudya zamadzimadzi pa 100 g wa mankhwala |
| Madeti | 146 | 72,1 |
| Baton (mkate woyera) | 136 | 53,4 |
| Mowa | 115 | kuyambira 0 mpaka 53 |
| Mowa 3.0% | 115 | 3,5 |
| Madzi a chimanga | 115 | 76,8 |
| Vwende lokoma | 103 | 7,5 |
| Zofufumitsa, makeke, mitanda ndi zakudya zachangu | 103 | 69,6 |
| Coca-Cola ndi zakumwa za kaboni | 102 | 11,7 |
| Shuga | 100 | 99,8 |
| Chotupitsa mkate woyera | 100 | 46,7 |
| Mkate croutons | 100 | 63,5 |
| Zolemba | 97 | 9,2 |
| Zakudyazi za mpunga | 95 | 83,2 |
| French batala, wokazinga kapena kuphika | 95 | 26,6 |
| Wowuma | 95 | 83,5 |
| Ma apurikoti amzitini | 91 | 67,1 |
| Zamapichesi zamzitini | 91 | 68,6 |
| Zakudyazi za mpunga | 91 | 83,2 |
| Mpunga wopukutidwa | 90 | 76 |
| Wokondedwa | 90 | 80,3 |
| Pasitala Wofewa Tirigu | 90 | 74,2 |
| Waku Sweden | 89 | 7,7 |
| Bokosi la Hamburger | 88 | 50,1 |
| Tirigu ufa, umafunika | 88 | 73,2 |
| Kaloti wophika | 85 | 5,2 |
| Mkate woyera | 85 | kuchokera 50 mpaka 54 |
| Chimanga | 85 | 71,2 |
| Selari | 85 | 3,1 |
| Tipu | 84 | 5,9 |
| Ophwanya mchere | 80 | 67,1 |
| Muesli wokhala ndi mtedza ndi zoumba | 80 | 64,6 |
| Mkaka wokhazikika | 80 | 56,3 |
| Mpunga woyera wothira | 80 | 78,6 |
| Nyemba | 80 | 8,7 |
| Lollipop caramel | 80 | 97 |
| Mbewu yophika | 77 | 22,5 |
| Zukini | 75 | 5,4 |
| Abusa | 75 | 4,8 |
| Dzungu | 75 | 4,9 |
| Zakudya za mkate wa tirigu | 75 | 46,3 |
| Semolina | 75 | 73,3 |
| Keke ya Kirimu | 75 | 75,2 |
| Caviar ya sikwashi | 75 | 8,1 |
| Ufa wampunga | 75 | 80,2 |
| Achi Russia | 74 | 71,3 |
| Timadziti ta zipatso | 74 | 8,1 |
| Mapira ndi mapira groats | 71 | 75,3 |
| Zolemba | 70 | 14,3 |
| Shuga wofiirira (nzimbe) | 70 | 96,2 |
| Ufa wa chimanga ndi kugaya | 70 | 73,5 |
| Semolina | 70 | 73,3 |
| Chokoleti cha mkaka, marmalade, marshmallow | 70 | kuchokera 67.1 mpaka 82.6 |
| Chokoleti ndi Mabala | 70 | 73 |
| Zipatso zamzitini | 70 | kuchokera 68.2 mpaka 74.9 |
| Ayisi kirimu | 70 | 23,2 |
| Msuzi wonyezimira wonyezimira | 70 | 9,5 |
| Mapira | 70 | 70,1 |
| Chinanazi chatsopano | 66 | 13,1 |
| Oat flakes | 66 | 67,5 |
| Mkate wakuda | 65 | 49,8 |
| Vwende | 65 | 8,2 |
| Zoumba | 65 | 71,3 |
| chith | 65 | 13,9 |
| Mbewu zamzitini | 65 | 22,7 |
| Nandolo zamzitini | 65 | 6,5 |
| Ziphuphu zamadzimadzi ndi shuga | 65 | 15,2 |
| Ma apurikoti owuma | 65 | 65,8 |
| Mpunga wosapukutidwa | 64 | 72,1 |
| Mphesa | 64 | 17,1 |
| Beets wophika | 64 | 8,8 |
| Mbatata yophika | 63 | 16,3 |
| Kaloti watsopano | 63 | 7,2 |
| Chikopa cha nkhumba | 61 | 5,7 |
| Nthochi | 60 | 22,6 |
| Khofi kapena tiyi wokhala ndi shuga | 60 | 7,3 |
| Zipatso zouma compote | 60 | 14,5 |
| Mayonesi | 60 | 2,6 |
| Zakudya zopangidwa | 58 | 2,9 |
| Papaya | 58 | 13,1 |
| Yoghurt, okoma, zipatso | 57 | 8,5 |
| Kirimu wowawasa, 20% | 56 | 3,4 |
| Persimmon | 50 | 33,5 |
| mango | 50 | 14,4 |
Zakudya ndi masewera olimbitsa thupi
Poganizira chakudya chofulumira ngati gawo la chakudya, chinthu chachikulu chomwe mungaphunzire ndikuti kutenga chakudya chambiri chambiri kwa iwo omwe sachita masewera olimbitsa thupi kumadzaza ndi mafuta owonjezera.
Ponena za othamanga, pali zosungitsa zingapo kwa iwo:
- Ngati mumamwa chakudya chambiri asanayambe maphunzirowa, sizivulaza, chifukwa mphamvu zonse zimagwiritsidwa ntchito pamagalimoto.
- Zakudya zimayambitsa hypoxia, zomwe zimabweretsa kudzazidwa mwachangu ndikupopa.
- Zakudya zam'madzi mwamphamvu sizimalowetsa m'matumbo, zomwe zimawalola kuti zizidya posachedwa kulimbitsa thupi.
Chofunika koposa, chakudya chofulumira chimakhala chotseka zenera. Komanso, chakudya chofulumira kwambiri "chopangira" ma cell, chomwe chimathandizira kupititsa patsogolo kuyamwa kwa ma amino acid ofunikira kuchokera kumapuloteni, monga taurine, ndi zina zambiri m'magazi, komanso creatine phosphate, yomwe siimangotengera thupi lathu (gwero - American Journal of Clinical Nutritionology).
Pindulani ndi kuvulaza
Tiyeni tiwone momwe chakudya chimakhudzira thupi la katswiri wothamanga:
| Pindulani | Zovuta komanso zotsutsana |
| Kubwezeretsanso mwachangu mphamvu yakumbuyo | Kutuluka komwe kungayambitse kukondoweza kwa dopamine |
| Kukondoweza kwa Dopamine | Kutsutsana kwa anthu omwe alibe chithokomiro chokwanira. |
| Kusintha magwiridwe antchito | Contraindication kwa anthu omwe akudwala matenda ashuga |
| Kubwezeretsanso zakukhosi | Chizoloŵezi chonenepa kwambiri |
| Kutha kutseka zenera la carbohydrate osatayika pang'ono | Hypoxia yanthawi yayitali yamatenda onse |
| Kugwiritsa ntchito shuga m'magazi pochita masewera olimbitsa thupi | Kupsinjika kwakukulu pamaselo a chiwindi |
| Kulimbikitsa kugwira ntchito kwa ubongo kwakanthawi kochepa | Kulephera kukhalabe ndi vuto la kalori |
| Kukwanitsa kupanga zotsatira za microperiodization mu mapulani ofanana a chakudya | Kupanga kwamankhwala kumverera kwa njala chifukwa cha kuthamanga kwa insulin, komanso njira zotsatirazi kukhathamiritsa mthupi |
Monga mukuwonera patebulopo, pali chakudya chochuluka kwambiri kuchokera ku chakudya chofulumira monga chakudya china chilichonse. Nthawi yomweyo, maubwino odya ma carbs othamanga othamanga pafupifupi amapitilira zovuta zonse.
Zotsatira
Ngakhale okonda othamanga a CrossFit ambiri akumadya chakudya chofulumira, zinthu izi sizimavulaza thupi la wothamangayo.
Kutengedwa pamagawo ang'onoang'ono komanso munthawi zina, ma carbs othamanga amatha kukulitsa mphamvu.
Mwachitsanzo, magalamu 50 a shuga asanaphunzitsidwe amachepetsa kuwonongeka kwa glycogen wamkati, komwe kumawonjezera kuyambiranso kwa zovuta za 1-2.
Pa nthawi imodzimodziyo, iwo sakuvomerezedwa kuti mugwiritse ntchito mukamatsatira zakudya zovuta. Zonse ndizokhudza index ya glycemic komanso kuchuluka kwa machulukitsidwe. Makamaka chifukwa chakudya chofulumira chimathandizira kuyankha kwa insulini, kumverera kokwanira kumatha mu mphindi 20 mpaka 40, zomwe zimapangitsa wothamanga kumvanso njala ndikuwonjezera mphamvu zake.
Kutenga: Ngati mumakonda maswiti, koma mukufuna kukwaniritsa zotsatira zazikulu ku CrossFit ndi mitundu ina yamasewera, simuyenera kusiya ma carbs othamanga. Ndikokwanira kumvetsetsa momwe amachitira ndi thupi ndikugwiritsa ntchito katundu wawo, kukwaniritsa zotsatira zabwino pakukula kwa katundu.
