ʻO kekahi o nā kumuhana hoihoi a kūkākūkā ʻia i nā haʻuki o kēia au ka hopena o nā mea ʻono ma ke kino o ka mea haʻuki. I kēia lā e kamaʻilio mākou e pili ana i ka mea i kapa ʻia ʻo "carbohydrates wikiwiki" a no ke aha ʻaʻole lākou e koi ʻia no nā mea haʻuki. No ke aha e hoʻohana ʻole ai nā mea pāʻani CrossFit iā lākou ma ke ʻano he nutrient i ka wā hoʻomaʻamaʻa? A ʻo ka mea nui loa, no ke aha, ʻaʻole like me nā ʻelele o nā aʻo ʻē aʻe, nā poʻe kukini marathon "hoʻouluulu" i nā kālikaiki wikiwiki, i waena o lākou e hui pinepine ʻole ai me ka poʻe momona.
E loaʻa ʻoe i nā pane i kēia a me nā nīnau ʻē aʻe hoihoi a koʻikoʻi hoʻi e ka heluhelu ʻana i kā mākou ʻatikala.
ʻIke laulā
Ke noʻonoʻo nei i ke kumuhana o ka metabolism pākana i loko o ke kino, ua hoʻopili pinepine mākou i ka hopena o nā huaʻale (maʻalahi) a paʻakikī (lohi). ʻO ka manawa kēia e haʻi hou aku ai iā ʻoe e pili ana i kēia.
ʻO ka ʻokoʻa nui ma waena o nā mea ʻaihue maʻalahi a paʻakikī hoʻi ko lākou ʻano a me ka wikiwiki o kā lākou lawe ʻana.
ʻO nā ʻōpelu kope wikiwiki nā polymers maʻalahi o ka sukosa a me ka glucose, i loko o hoʻokahi a ʻelua mau mole o monosaccharides.
I ke kino, ua haki lākou i nā mea maʻalahi e lawe i ka ikehu i loko o kā mākou koko.
ʻO ka ʻokoʻa nui ma waena o nā pākīkī wikiwiki a me ka lohi ka helu o ka pane ʻana o ka insulin. ʻO nā hui Glucose, i komo koke i ke kahe o ke koko, noho i ka wahi i nā pūnaewele a me nā ʻāpana i hoʻokaʻawale ʻia no ka oxygen. No laila, ke kū mai kahi keu o ka huʻopaʻa (kō) i ke kino, mānoanoa ke koko, e emi ka nui o ka oxygen ma loko. No ke kino, he hōʻailona kēia e pono e lahilahi ke koko a hana i lumi no ka oxygen (kahi - Wikipedia).
Hana ʻia kēia i nā ala nui ʻelua:
- Pane Insulin.
- ʻ Liplelo Lipid.
ʻO ka pane o ka insulin ka hopena o ke kō i ke kō e hoʻopaʻa i nā mole mole glycogen. ʻO ka insulin ponoʻī kahi "punch hole" no nā hunaola o ko mākou kino. Hana ia i nā puka i nā hunaola, a hoʻopiha i nā hakahaka i hopena me nā mole mole glycogen - kahi polysaccharide mai nā koena glucose i hoʻopili ʻia i ke kaulahao.
Eia nō naʻe, hiki wale kēia hana inā ʻaʻole i kaumaha nui ke ake. I ka hihia ke loaʻa i ke kino ka nui o nā carbohydrates wikiwiki, ʻaʻole hiki i ke ake ke hoʻoulu iā lākou āpau. Hoʻomaka ʻia kahi papa hana mālama e kōkua i ka hana lohi a wikiwiki hoʻi i nā huaʻaleʻale - lipid hoʻokumu. I kēia hihia, hūnā ke ake i nā alkaloids, kahi e hoʻopau ai i ke kinona o nā haʻuki, e hoʻohuli iā lākou i nā triglycerides.
ʻO nā kaʻina hana i hōʻike ʻia aʻe nei ma luna nei ʻaʻole pili wale i ka maʻalahi, akā i nā haʻuki kūpikipiki paʻakikī. ʻO ka ʻokoʻa wale nō ka digest ʻōnaehana digestive holoʻokoʻa i nā ʻai āpau ma nā helu like ʻole.
Inā ʻai ʻoe i nā huaʻaleʻa lohi loa, a laila hoʻomaka ʻia ka pane o ka insulin ma hope.
Ma muli o ka liʻiliʻi o ke kō i ke koko, hoʻohana ke kino iā ia ma ke ʻano he wahie, e waiho ana i kahi no ka oxygen i loko o ke koko. I ke kumu o nā haʻuki kūpikipiki, hāʻule ka pane o ka insulin, a aneane pau nā mea āpau i hoʻololi wale ʻia i triglycerides.
ʻO ka mea nui o nā huaʻaleʻa wikiwiki
E kūkākūkā i ka nīnau e hoihoi nui ai iā mākou: nā wīwī wikiwiki - he aha ia no ka mea haʻuki. ʻOiai ka nui o ka poʻe kānalua e pili ana i ka ʻai ʻana i nā mea momona, loaʻa i nā pīpī wikiwiki kahi i nā haʻuki ʻoihana. Eia nō naʻe, pono ʻoe e ʻike akāka i ka ʻokoʻa o nā carbohydrates maʻalahi mai nā mea paʻakikī, a pehea e hoʻohana pono ai i nā haʻuki.
Maikaʻi loa nā huaʻaleʻale maʻalahi no ka hoʻopiha ʻana i ka puka aniani glycogen e kū koke ma hope o ka hoʻoikaika.
I ka manawa like, hoʻohana ʻia nā carbs wikiwiki e kāohi i nā pae dopamine. Hoʻopilikia ka nui o ka ikehu i ko mākou kino ma mua o ka inu ʻana i ka caffeine. Kōkua nā pākōpika wikiwiki i ka hoʻomaikaʻi ʻana i kou ʻano naʻau. ʻAʻole ia he mea kūpono ʻole nā poʻe he nui, ma hope o ka haʻalulu nui o ka haʻalulu, e kau ʻia i kekahi stimulants endorphin a me dopamine (ʻalekole, nikotine, nā mea ʻono).
ʻOi aku ka ʻoluʻolu o nā mea momona e hoʻihoʻi i ke ʻano o ka naʻau. ʻAʻole pono mākou e poina e pili ana i ka ʻoiaʻiʻo inā inā ʻoe e hoʻolilo i ka ikehu āpau i loaʻa i ke kaʻina o ka lawe ʻana i nā mea ʻono, ʻaʻole ʻoe e hōʻino ʻia mai lākou (kumu - monograph na O. Borisova "Nutr o nā mea haʻuki: ʻike haole a me nā ʻōlelo kūpono").
ʻO ia ke kumu e pili ai ka poʻe haʻuki, nona ka haʻuki me ke kūpaʻa lōʻihi, e hoʻopau pono i nā hui huʻihuhu i ka wā o ka hoʻomaʻamaʻa a hoʻokūkū paha.
ʻO ka laʻana maʻalahi loa: nā mea pāʻani marathon a me nā CrossFitters he nui i pili ʻole i nā papaʻaina koʻikoʻi ʻaʻole e hōʻole iā lākou iho i nā mea momona.
Papa kuhikuhi Glycemic
E hōʻike pololei i ka hopena o nā huaʻaleʻale maʻalahi i ke kino o ka mea haʻuki, pono e huli i ke kumumanaʻo o ka papa inoa glycemic o nā meaʻai. Hoʻoholo ʻia ka paʻakikī o kahi kōpona e kēia mea pono iho a ʻaʻole pili ia i ka huahana ponoʻī a me ke ʻano o ka glucose i loko.
Hōʻike ʻo GI i ka wikiwiki o ka wāwahi o ke kino i nā mea i loko o ka huahana i ka glucose maʻalahi.
Inā mākou e kamaʻilio e pili ana i nā meaʻai i loko o nā pākīpika wikiwiki, a laila ʻo kēia mau mea ʻono a i ʻole nā meaʻai starchy.
| Inoa mea kūʻai | Papa Kuhikuhi |
| ʻO Sherbet | 60 |
| Kokoleka ʻeleʻele (70% koko) | 22 |
| Kokoleka waiū | 70 |
| Fructose | 20 |
| Twix | 62 |
| ʻO ka wai Apple, manuahi kō | 40 |
| Wai huawaina, kō ʻole | 47 |
| Ka wai hua waina, ʻaʻole kō | 47 |
| ʻO ka wai ʻalani, hou ʻia me ka kō ʻole | 40 |
| Wai ʻalani, mākaukau | 66 |
| Wai ʻiʻo, manu kō ʻole | 46 |
| Sucrose | 69 |
| Kōpaʻa | 70 |
| Pia | 220 |
| Mele | 90 |
| Mars, snickers (lāʻau kī) | 70 |
| ʻO Marmalade, jam me ke kō | 70 |
| ʻO ka marmalade berry hua ʻole kō | 40 |
| Lactose | 46 |
| Krim palaoa palaoa | 66 |
| ʻO Coca-Cola, Fanta, Sprite | 70 |
| Jam Cactus | 92 |
| Glucose | 96 |
| ʻO M & Ms. | 46 |
Eia hou, ʻaʻole pono mākou e poina i hiki i nā ʻōpikipiki paʻakikī paʻakikī ke lawe ʻia e ko mākou kino i kahi wikiwiki.
ʻO ka laʻana maʻalahi loa kahi meaʻai momona maikaʻi. Inā ʻoe e nau i kaʻuala a i ʻole ka berena no ka manawa lōʻihi, e lohi paha a e hoʻi paha ke kanaka ma hope o ka ʻono. ʻO kēia ke kumu o ka polysaccharides paʻakikī (huahana starchy), ma lalo o ka mana o ka lawai a me ka wili maikaʻi ʻana, hoʻololi ʻia i nā saccharides maʻalahi.
Papa Inoa - Ka Papa Carbohidate Maʻalahi
Ua hoʻāʻo mākou e hoʻopili pū i ka papa ʻaina piha loa me ka papa inoa o nā meaʻai i piha i nā mea ʻāpiki (wikiwiki) me GI kiʻekiʻe.
Ka inoa o ka huahana | Papa kuhikuhi Glycemic | ʻO ka ʻikepili Carbohidate ma 100 g o ka huahana |
| Nā lā | 146 | 72,1 |
| Baton (berena keʻokeʻo) | 136 | 53,4 |
| ʻAlekohola | 115 | mai 0 a 53 |
| Pia 3.0% | 115 | 3,5 |
| Mākala ʻākala | 115 | 76,8 |
| Mākala pala | 103 | 7,5 |
| Nā pōpō, nā pōpō, nā pā ʻai a me nā meaʻai wikiwiki | 103 | 69,6 |
| ʻO Coca-Cola a me nā mea inu kalapona | 102 | 11,7 |
| Kōpaʻa | 100 | 99,8 |
| Pā palaoa keʻokeʻo | 100 | 46,7 |
| Croutons loaf | 100 | 63,5 |
| Parsnip | 97 | 9,2 |
| Nī kālaiki | 95 | 83,2 |
| Palani palai, palai ʻia a pūlehu ʻia paha | 95 | 26,6 |
| Pākaʻi | 95 | 83,5 |
| ʻApelika kēpau | 91 | 67,1 |
| Nā pīkole kēpau | 91 | 68,6 |
| Nī kālaiki | 91 | 83,2 |
| Laiki i anaiia | 90 | 76 |
| Mele | 90 | 80,3 |
| Pasta palaoa palupalu | 90 | 74,2 |
| Kuekene | 89 | 7,7 |
| Popo Hamburger | 88 | 50,1 |
| Palaoa palaoa, premium | 88 | 73,2 |
| Kāloti paila | 85 | 5,2 |
| Palaoa keʻokeʻo | 85 | mai 50 a 54 |
| Nā ʻflina kope | 85 | 71,2 |
| Seleri | 85 | 3,1 |
| Kahiko | 84 | 5,9 |
| Mīkini paʻakai | 80 | 67,1 |
| ʻO Muesli me nā nati a me nā hua puaʻa | 80 | 64,6 |
| Waiū paʻa | 80 | 56,3 |
| Kahi laiki keʻokeʻo | 80 | 78,6 |
| Mau pi | 80 | 8,7 |
| Kālepa Lollipop | 80 | 97 |
| Kulina i hoʻolapalapa ʻia | 77 | 22,5 |
| Zucchini | 75 | 5,4 |
| Nā Patissons | 75 | 4,8 |
| ʻUmeke | 75 | 4,9 |
| Palaoa palaoa Diet | 75 | 46,3 |
| Semolina | 75 | 73,3 |
| Keke kalima | 75 | 75,2 |
| Pākuʻi caviar | 75 | 8,1 |
| Palaoa laiki | 75 | 80,2 |
| Rusks | 74 | 71,3 |
| ʻO ka wai wai Citrus | 74 | 8,1 |
| Mākeke a me nā wili millet | 71 | 75,3 |
| Nā Compotes | 70 | 14,3 |
| Brown kō (kō) | 70 | 96,2 |
| ʻO ka palaoa a me nā grits | 70 | 73,5 |
| Semolina | 70 | 73,3 |
| Kokoleka waiū, marmalade, marshmallow | 70 | mai 67.1 a 82.6 |
| Nā kokoleka a me nā pā | 70 | 73 |
| ʻO nā hua kēpau | 70 | mai 68.2 a i 74.9 |
| Hau Kalima | 70 | 23,2 |
| ʻOhi tī curd | 70 | 9,5 |
| Mākala | 70 | 70,1 |
| Paina hou | 66 | 13,1 |
| Nā flakes oat | 66 | 67,5 |
| Palaoa ʻeleʻele | 65 | 49,8 |
| Melon | 65 | 8,2 |
| ʻO Raisins | 65 | 71,3 |
| Pane | 65 | 13,9 |
| Kōlea kēpau | 65 | 22,7 |
| Pēni kēpau | 65 | 6,5 |
| ʻO nā wai pūʻolo me ke kō | 65 | 15,2 |
| ʻApelika maloʻo | 65 | 65,8 |
| Laiki pau ʻole | 64 | 72,1 |
| Nā hua waina | 64 | 17,1 |
| Nā beets i hoʻolapalapa ʻia | 64 | 8,8 |
| ʻUala paila | 63 | 16,3 |
| Kāloti hou | 63 | 7,2 |
| Pōʻai puaʻa | 61 | 5,7 |
| Maiʻa | 60 | 22,6 |
| Kope a kī paha me ke kō | 60 | 7,3 |
| ʻO nā huaʻai maloʻo compote | 60 | 14,5 |
| Mayonnaise | 60 | 2,6 |
| Pākaʻa i hana ʻia | 58 | 2,9 |
| Papaya | 58 | 13,1 |
| Yoghurt, ʻono, hua | 57 | 8,5 |
| Pāʻawaʻawa kawa, 20% | 56 | 3,4 |
| Persimmon | 50 | 33,5 |
| Mango | 50 | 14,4 |
ʻO Carbohidrat a me ka hoʻoikaika kino
Ke noʻonoʻo nei i nā huaʻaleʻa wikiwiki ma ke ʻano he mahele o ka papa ʻaina, ka mea nui e aʻo ʻia, ʻo ka lawe ʻana i ka nui o nā carbohydrates wikiwiki no ka poʻe hana ʻole me ka pūʻulu momona momona.
No nā mea ʻālapa, nui nā hoʻokele no lākou:
- Inā ʻoe e hoʻopau i nā mea ʻaʻā ma mua koke o ka hoʻomaka ʻana o ka paʻakikī hoʻomaʻamaʻa, ʻaʻole lākou e hana i kekahi mea ʻino, ʻoiai e lilo ka ikehu i nā kaʻina kaʻa.
- Hana nā Carbohidates i ka hypoxia, kahi e alakaʻi ai i ka hoʻopihapiha wikiwiki ʻana a me ka pauma ʻana.
- ʻAʻole hiki i nā wīwī wīwī ke hoʻouka i ke kahawai digestive, e ʻae iā lākou e hoʻopau koke ma mua o ka hoʻomaka ʻana i kahi hoʻolālā.
A ʻo ka mea nui, ʻoi aku ka maikaʻi o nā ʻōpelu kiki i ka pani ʻana i ka puka ʻaukake. Eia pū kekahi, ʻo nā ʻōpelu kiki wikiwiki "perforate" keena, i kōkua e hōʻeleu i ka lawe ʻana o nā amino acid nui mai nā protein, e like me ka taurine, a me nā mea ʻē aʻe i loko o ke kahe o ke koko, a me ka phinefine creatine, kahi i ʻae ʻole ʻia e ko mākou kino (kahi - American Journal of Clinical Nutrology).
Pōmaikaʻi a hōʻino
E noʻonoʻo pehea ka hopena o ka waiʻale i ke kino o ka mea haʻuki ʻoihana.
| Pōmaikaʻi | Ka hōʻino a me nā contraindications |
| Hoʻopiha hou i ka hope o ka ikehu | Ke kū mai ka hopena o ka hōʻalo i ka hoʻonāukiuki dopamine |
| Hoʻoikaika Dopamine | Hoʻohālikelike no ka poʻe me ka lawa ʻole o ka hana thyroid. |
| Hoʻonui i ka pono | Contraindication no ka poʻe i loaʻa i ka maʻi kō |
| Loaʻa hou o ke kāʻei manaʻo | ʻO ka makemake o Obesity |
| ʻO ka hiki ke pani i ka pukaaniani ʻohe me ka nalo liʻiliʻi | ʻO hypoxia wā pōkole o nā aʻa āpau |
| Ke hoʻohana nei i ke kō kō no ka hoʻoikaika kino | Kaumaha nui loa ma nā hunaola ate |
| Hoʻonāukiuki i ka hana o ka lolo i ka wā pōkole | ʻAʻole hiki ke mālama i kahi deficit calorie |
| ʻO ka hiki ke hana i kahi hopena microperiodization i nā hoʻolālā ʻai kūpono | ʻO ka hana ʻimi hoʻopunipuni o ka manaʻo o ka pōloli ma muli o ka wikiwiki o ka pane ʻana o ka insulin, a me nā kaʻina hana optimization aʻe i loko o ke kino |
E like me kāu e ʻike ai mai ka papaʻaina, aia ka nui o nā pōʻino mai nā kolokela wikiwiki mai nā meaʻai ʻē aʻe. I ka manawa like, ʻo nā pōmaikaʻi o ka ʻai ʻana i nā carbs wikiwiki no nā mea ʻaleʻale kokoke i ka cons.
Ka hopena
ʻOiai ka ʻino o nā mea pāʻani CrossFit he nui i nā haʻuki kūpikipiki, ʻaʻole e hōʻeha mau kēia mau mea i ke kino o ka mea haʻuki.
Lawe ʻia i nā ʻāpana liʻiliʻi a i nā manawa kikoʻī, hiki i nā carbs wikiwiki ke hoʻonui i nā pae ikehu.
ʻO kahi laʻana, 50 gram o ka glucose ma mua o ka hoʻomaʻamaʻa e hōʻemi i ka haki ʻana o ka glycogen o loko, e ʻae ai iā ʻoe e hoʻohui i kahi 1-2 hou i ka mea paʻakikī.
I ka manawa like, ʻaʻole lākou e koi ʻia no ka hoʻohana ʻana ke hahai pono i nā papaʻai koʻikoʻi. ʻO nā mea āpau e pili ana i ka helu glycemic a me ka helu saturation. ʻOiaʻiʻo no ka mea wikiwiki nā huaʻaleʻa wikiwiki i ka pane o ka insulin, nalowale ka manaʻo o ka piha i 20 mau minuke, kahi e pololi hou ai ka mea haʻuki a hoʻonui i kona pae ikehu.
Lawe ʻia: Inā makemake ʻoe i nā mea ono, akā makemake ʻoe e hoʻokō i nā hopena koʻikoʻi ma CrossFit a me nā ʻano ʻē aʻe o ka haʻuki, ʻaʻole pono ʻoe e haʻalele i nā carbs wikiwiki. Ua lawa ka hoʻomaopopo ʻana pehea lākou e hana ai i ke kino a hoʻohana i kā lākou mau waiwai, e loaʻa ai nā hopena kupaianaha i ka holomua o nā kaumaha.
