Carbohydrate iwindo mushure mekurehwa kurasikirwa

Paunenge uchishanda, adrenaline uye cortisol inotanga kukura mumuviri. Kuvonga neizvi, munhu anonzwa kuwedzera kwesimba nekutsungirira . Inenge hafu yeawa mushure mokuguma kwekudzidziswa, mahomoni aya haagumi kushanda. Ndiyo nguva iyi inonzi "carbohydrates window". Muviri unoda kudzorera simba iro rinotanga kutora kubva mumisungo, saka zvinovaka muviri panguva ino inotora basa rinokosha zvikuru. Kuvhara ma carbohydrate window mushure mekudzidziswa zvakakosha zvikuru, zvose pakurasikirwa kwemazivi uye nokuda kwemaviri mashoma kuwana.

Vadzidzisi nevanovhiya vanorayira pakarepo mushure mekupedzwa kwekudzidziswa, pane zvokudya zvinowanikwa mumakhahydrates. Izvi zvinobatsira kugadzirwa kwe insulin, nekuda kwekuti muviri unodzorera simba uye unodzokera kune basa rakanaka.

Pane kuvhara firijihydrate yewindo mushure mekudzidziswa kwekukura kudete?

Kuvhara gorobhaidhadhi yewindo ndiyo mukana wakaisvonaka wekuti uzvipire nekutapira, izvo zvisingaiti chete zvinokuvadza mufananidzo, asi zvinobatsirawo. Nokuti kunyange avo avo vanoda kuora muviri vanogona kushandisa mukana uyu. Zvechokwadi, chinhu chinonyanya kukosha kudya chimwe chibereko. Somuenzaniso, bhanana, apuro, marinari, mazambiringa, nezvimwewo. Mushure mezvose, havangobatsiri kungovazve nesimba mushure mekuita simba, asiwo vachapa muviri mavhithamini nezvimwe zvinhu zvinobatsira. Asi iwe unogona kunyange kudya chokoti kana uchi. Zvingava zvakanaka shure kwekuguma kwemakirasi kunwa doro rinodhaka "Geyner".

Panguva ino, zvose zvinodya zvokudya zvichaenda chete kugadzirisa simba uye mishonga yemaviri, nokuti pasina mamiriro ezvinhu iwe unogona kuzviramba iwe zvokudya shure kwekudzidziswa. Kana zvisina kudaro, simba rose rakashandiswa pairi richava risina maturo.

Protein-carbohydrate window mushure mekudzidzira kuwedzera kuwanda

Kune avo vanoisa chinangwa chekuwana misi miviri, iwe unofanirwa kuvhara hwindo shure kwekudzidziswa, kwete chete mahydrohydrates, asiwo mapuroteni. Puroteni inofanira kunge iripo mumitambo yezuva nezuva, sezvo ichinyanya kuvaka zvigadzirwa zvemasumbu. Uye panguva yekuvhara kwemafirimu e-carbohydrates, inogadzirwa zvakanaka, iyo inobatsira kuvaka musimba mashoma.

Saka, kuvhara protein-carbohydrates window mushure mekudzidziswa, mapuroteni cocktails ari nani. Somuenzaniso, mu blender, unoda kurova zviputi zvinotevera:

• mukaka - 200 ml;
• cottage cheese, mukaka wehuni, egg yakabikwa - kusvika ku100 g;
• jam, uchi kana shuga - 15 g;
• bhanana, majiroji, nezvimwewo.