BEACH ndiyo chirevo chezvokudya zvakakurumbira zve "protein carbohydrate alternation" nhasi. Icho chinonzwisisika chakajeka - isu tinokanganisa mapurotini nemazuva nemakrohydrate. Chikonzero chekuzivikanwa chiri muchokwadi chokuti kudya kwema-carb pachavo pachavo hakunzwisisi. Kutanga, pane kupera kwakasimba musimba, kupera mupfungwa (nokuti uropi hunonyatsoda katehydrates), uye chechipiri, panguva yezvokudya zvakadaro, kuyerwa kunorasikirwa nekuda kwekurasikirwa kwemasimba mashoma, uye metabolism pakupedzisira inoderera. Saka, ngatitaurire pamusoro pezvinoitika mumuviri panguva yekudya kweBorosi.
Pfungwa yekushanda
Chikamu chekutanga chekudya kweprotein carbon carbohydrate is protein days. Panguva ino, huwandu hwakawanda hwemakhahydrates - inopa simba. Mumuviri nguva dzose une chimwe chinhu mune zvakachengetedzwa, uye unotanga kuwana simba kubva kune glycogen inotarirwa muropa. Apo glycogen yapfuura (inenge musi wechipiri weB BUCH), muviri wedu unotyisa kune zvakachengetedzwa zvakavanzika - mafuta. Izvi zvinoreva kuti kuparadzaniswa kwemafuta kunotanga - ichi ndicho chinangwa cheprotein, protein carbohydrate alternation. Pano chinhu chikuru hachifaniri kudarika tsvimbo: kuenderera mberi kunotambudza muviri pasina makodhihydrates hazvibviri, sezvo mafuta ose achiri kutadza (anenge ari "zuva remvura"), asi anotanga kubvisa zvokudya kubva pane "zvisina maturo" mhando - kubva pamisungo.
Zvadaro, tinomupa carbohydrates uye zuva re-carbohydrates rinotanga (kudya kwekakidhyidha kunowedzera katatu kupfuura mapuroteni). Muviri wakavhiringidzika, musuru haugoni kubata, mafuta anoenderera mberi kuparadzaniswa, uye iyo inopinda ma carbohydrates inowanikwa mu glycogen.
Zvadaro zvinotevera zuva rinonyoresa, patinodzorera psyche, tinopa zororo kumunhu wose.
Kusiyana
Puroteni ekaridhydrate alternation ine zvakawanda zvingasarudzwa, nokuti chinhu chikuru ndicho chirongwa chemaprotheni nemazuva e-carbohydrates.
Somuenzaniso, unogona kugovera kudya kwemazuva mana: mazuva maviri eprotini, 1-carbohydrate, 1 inonongedza.
Kana zvakadaro: 2 - 2 - 2 - kureva, mapuroteni maviri, makhahydrates uye akaenzana.
Kana kuti sarudzo yakanyanya kune yakasimba: mazuva mashanu ekudya-carb kudya, mazuva maviri e-high-carbohydrate diet.
Chinhu chakanyanya kuoma pakutanga chichava chiverengo chekuverenga, asi iwe uchakurumidza kuzvienzanisa. Pano pane nuance: muhuwandu hwehuwandu hwakawanda hweproteine / makhahydrates, wedzera chiyero kwete nehuwandu hwehuwandu hwako, asi neaunoda.
Muenzaniso: 50 (uremu mu kg) * 3 (mapuroteni mu gramu) = 150 g eprotini.
Mifananidzo
Iwe, zvirokwazvo, unoda tsika dzezuva nezuva kudya kweprotheni nema carbohydrates munguva yerapi.
Munguva yekushandiswa kwemakinhydrates uye mapuroteni mazuva, mu:Zuva-carb zuva rinopedzwa: mapuroteni - 3-4 g / kg wezviremera, mahydrohydrates - 0 - 1.5 g / kg kurema.
High-carbohydrate zuva : mapuroteni - 1 - 1.5 g / kg wezviremera, mahydrohydrates - 6 g / kg wehuremu.
Zuva rezuva : mapuroteni - 2 - 3 g / kg wezviyero, mahydrohydrates - 2 - 2.5 g / kg wehuremu.
Mitambo panguva yekudya
Haisi chakavanzika kune ani zvake kuti mabasa epanyama panguva yekudya anosimbisa uye anounza mugumo waunoda uri pedyo. Iwe, zvichida, wakatove wakaneta mubvunzo uyu, apo chaizvoizvo mukushandiswa kwe albuminous uye makhahydrates mazuva kuti apinde mune zvemitambo.
Vamwe vanoti unotanga kutanga pazuva rekutanga-gorobhaidhyrate, uchikakavadzana kuti kuburikidza nekuputika uye kudya kwehydrohydrates, simba uye simba rinowedzera nokukurumidza. Zvichida izvi ndizvo zvakaitika kune avo vanoshandiswa kudya. Zvisinei, pamusi wokutanga wepamusoro-carbohydrate zuva, haunzwisisi kuva nesimba rekudzidzisa, nokuti zvose gorocidha ichaenda kune zvigadzirwa zveglycogen. Zuva rakatevera - rinonzwisisika, iyo nzira "inogadziriswa", nokuti muviri wakagutsa nzara yaro zvishoma, iko zvino zvinobvira kudzidzisa.
Pros
Kudya kweB BUCH kune zvikomborero zvakawanda. Kutanga, hapana kuchinjwa kune koriori kudya nekudya, izvo zvinokosha pakurasikirwa. Chechipiri, kushandiswa kwemagetsi kunowedzera, uye chechitatu, psyche yako haizotambudziki nekudzivirirwa.
Kana iyi isiri yekutanga yekudya, unoziva zvakakwana kuti unoda chaizvo izvo zvisingakwanisi kudya kweimwe mwedzi. Kubva pakunzwisisa kunokanda mukati mekupisa uye kupisa panguva imwecheteyo. Uye pano, zvose zviri nyore - takagara kwemazuva maviri tisina makhabhohydrates, uye zvino unogona kutotanga kudya chimwe kakinhydrate, uye pazuva rakanyanyisa, kunyange zvishoma zvakarambidzwa.