Carbohydrates yog ib qho roj rau cov kis las
Tag nrho lub zog peb xav tau rau lub neej zoo li kev tawm dag zog los yog los ntawm cov zaub mov peb noj thiab cov dej haus peb haus. Cov kev pabcuam no feem ntau tawg mus rau peb chav kawm:
Txhua qeb ntawm cov khoom noj yog qhov tseem ceeb rau kev noj qab haus huv thiab peb txhua tus yuav tsum tau noj cov zaub mov ntawm txhua pawg. Cov kab txi uas peb yuav tsum tau haus cov khoom noj no, txawm li ntawd los, feem ntau yog lub ntsiab lus ntawm kev sib cav.
Cov Khoom Noj Khoom Haus - Carbohydrates
Carbohydrate yog arguably qhov zoo tshaj plaws ntawm lub zog rau cov neeg ncaws pob. Tsis muaj teeb meem dab tsi ncaws pob ua si, lub cev carbs muab lub zog uas yog lub cev nqaij ua rau qaub ncaug. Thaum noj, carbohydrates poob rau hauv cov suab thaj me me (glucose, fructose, thiab galactose) uas tau absorbed thiab siv ua lub zog. Cov kab mob uas tsis tau siv tam sim ntawd tau khaws cia rau hauv cov nqaij thiab daim siab nyob rau hauv daim ntawv ntawm glycogen. Thaum cov khw muag khoom noj glycogen tau ua tiav lawm, muaj lwm yam ntxiv tau khaws cia rog.
Glycogen yog lub hauv paus ntawm kev siv feem ntau siv rau kev qoj ib ce. Nws xav tau rau kev ua si luv luv, khaus ntawm kev khiav tawm ntawm kev hnyav hnyav vim tias nws tuaj yeem nkag. Glycogen tseem khoom siv zog thaum thawj ob peb feeb ntawm kev ua si. Ntev ntev, qoj ib ce ntev, roj tuaj yeem pab roj ua ub ua no, tab sis glycogen tseem yuav tsum tau pab txo tus roj ua tej yam nqaij uas siv tau.
Kev haus dej kom yoojyim kuj yuav pab tiv thaiv kom tsis txhob muaj protein ntau. Yog hais tias lub cev tsis muaj txaus carbohydrate, cov protein ntau tawg cia ua glucose rau lub zog. Vim tias lub luag haujlwm tseem ceeb ntawm cov protein yog cov khoom siv rau cov nqaij ntshiv, pob txha, tawv nqaij, plaub hau, thiab lwm cov nqaij, uas yog siv cov protein ntau los ntawm lub cev tsis muaj zog (los ntawm kev ua tsis zoo rau cov carbohydrate) yuav txo tau koj lub peev xwm los tsim thiab tuav cov ntaub so ntswg.
Tsis tas li ntawd, qhov no txhawj xeeb txog ob lub raum vim tias lawv yuav tsum ua hauj lwm nyuab kom tshem tawm cov kev cuam tshuam ntawm qhov kev tawm tsam no.
Carbohydrate kuj muaj lwm yam dej num hauv lub cev nrog rau kev siv lub zog hauv nruab nrog cev (CNS) thiab lub hlwb.
Nqa Carbohydrates
Ib tug kab ntawm carbohydrate muab plaub calories ntawm lub zog. Cov neeg ncaws pob feem ntau tham txog carbohydrate loading thiab carbohydrate depletion uas yog hais txog qhov nyiaj ntawm carbohydrate lub zog peb yuav khaws cia rau hauv peb cov leeg. Qhov no feem ntau yog 2,000 tus kab calorohydrate calories, tab sis peb tuaj yeem pauv tus xov tooj no ntawm kev siv lub cev thiab kev thauj khoom. Thaum lub sij hawm muaj kev puas tsuaj (los ntawm kev noj haus, kev ua si, los yog kev sib xyaw ua ke) peb siv cov roj carbon monoxide stored.
Yog tias peb tsis ntxiv cov khw muag khoom, peb tuaj yeem khiav tawm ntawm cov roj mus kev ua haujlwm tam sid. Cov neeg ncaws pob feem ntau hais txog qhov no yog "qhwv" lossis " ntaus phab ntsa ." Tib txoj kev, noj ntau cov carbohydrates tau nce cov khw muag khoom noj. Qhov no feem ntau yog hu ua carbohydrate loading lossis carbo-loading. Txawm tias txhua tus neeg muaj qhov tshwj xeeb, thiab peb lub peev xwm carbohydrate muaj peev xwm yuav txawv, raws li Dan Benardot, tus sau ntawm Cov Kev Paub Ntxiv Kev Noj Qab Haus Huv, "Tib neeg tuaj yeem khaws kwv yees li 350 grams (1,400 kilocalories) hauv daim tawv nqaij glycogen, ntxiv 90 grams (360 grams kilocalories) nyob rau hauv daim siab, thiab ib qho me me ntawm cov ntshav qab zib glucose (~ 5 grams, los yog txog 20 kilocalories).
Qhov loj dua cov leeg cov nqaij, qhov loj dua qhov muaj peev xwm glycogen cia tab sis kuj ntau dua qhov kev xav tau. "
Lwm cov qauv hauv kev tshawb fawb qhia tias qhov chaw khaws qaub ncaug maximal glycogen yog kwv yees li 15 gram ib kilogram ntawm lub cev qhov hnyav (15 grams tauj 2.2 pounds). Nrog rau kev ua lej no, 175-phaus cov kis las yuav khaws tau li 1200 gram glycogen (4,800 calorie) uas yuav ua rau lub cev siv qoj ib ce ntau zaus.
Carbohydrates thiab kev ua si
Carbohydrate muab khaws cia ua glycogen yog ib qho yooj yim mus siv tau lub zog ntawm kev tawm dag zog. Ntev npaum li cas lub zog no tsuas yog nyob ntawm qhov ntev thiab qhov siv ntawm kev qoj ib ce thiab tuaj yeem thaj chaw ntawm 30 mus rau 90 feeb lossis ntau dua.
Kom tsis txhob khiav tawm lub zog thaum lub caij ua si, pib nrog cov khw muag khoom noj glycogen, ua kom tiav lawv lub sijhawm thiab rov qab ua kom tiav tom qab qoj ib ce kom npaj txhij rau kev ua haujlwm tom ntej.
Hom Carbohydrates
Carbohydrates kuj tseem muab faib ua cov ntawv yooj yooj yim thiab sib sau. Simple sugars (carbs) yog absorbed thiab hloov dua siab tshiab mus rau lub zog sai heev thiab muab qhov chaw ceev zog. Kev haus cov txiv hmab txiv ntoo thiab kev sib tw kis las yog qhov zoo ntawm cov kab yooj yim carbohydrates.
Feem ntau cov carbohydrates tau siv sij hawm ntev me ntsis kom digested thiab absorbed rau hauv lub cev. Lawv tseem siv sijhawm ntev dua thiab ua rau lub zog qeeb qeeb dua cov suab thaj yooj yim. Piv txwv ntawm cov txheej txheem carbohydrates yog breads, nplej, thiab pasta. Kev nchuav thiab fiber ntau kuj pom tias txoj kab carbohydrates tab sis fiber ntau tsis tau los yog siv zog. Nchuav yog tej zaum qhov tseem ceeb tshaj plaws nyob rau hauv qhov khoom noj khoom haus vim hais tias nws tawg lawm thiab muab khaws cia ua glycogen. Cov khoom noj muaj zog hauv cov hmoov txhuv nplej siab muaj xws li tag nrho cov khob cij, cereal, pasta, thiab nplej.
Qhov chaw:
Cov Kev Qhia Txog Cov Lus Teb los ntawm Dietitians ntawm Canada, American Dietetic Association, thiab American College of Sports Medicine, Canadian Journal of Dietetic Practice thiab Research nyob rau lub caij ntuj no ntawm 2000, 61 (4): 176-192.
Dan Benardot, PhD, RD, FACSM, Cov Khoom Noj Khoom Haus (Advanced Sports Nutrition), Neeg Kinetics, 2005.
Kevin JAcheson, PhD, li al. Glycogen Storage Capacity thiab De Novo Lipogenesis Thaum Lub Cev Carbohydrate Kev Tawm Tsam Hauv Man13. Cov Ntawv Tshaj Tawm Txog Kev Kuaj Mob Mis Kas. 490; 48: 240-7.
Jørgen Jensen, li al. Lub luag hauj lwm ntawm Cov Nqaij Skeletal Nqaij Glycogen Hloov rau Kev Cai ntawm Cov Tshuaj Insulin Tawm Los ntawm Kev Xyaum Ua Si. Pem hauv ntej Physiol. 2011; 2: 112.