Li-carbohydrate ke lintho tse tloaelehileng bakeng sa baatlelete
Matla ao re a hlokang bakeng sa bophelo hammoho le ho ikoetlisa a tsoa lijong tseo re li jang le metsi ao re a noang. Hangata limatlafatsi tsena li arotsoe likarolong tse tharo:
- Li-carbohydrate
- Mafura
- Liprotheine
Sehlopha se seng le se seng sa lijo ke sa bohlokoa bakeng sa bophelo bo botle 'me re lokela ho ja lijo tse tsoang mohloling ka mong. Litekanyo tseo ho tsona re lokelang ho ja lijo tsena, leha ho le joalo, hangata ke taba ea moqoqo.
Lijo tsa phepo - Li-carbohydrate
Ha ho pelaelo hore lik'habohaedrate ke mohloli o matla ka ho fetisisa oa matla bakeng sa baatlelete. Ho sa tsotellehe hore na papali efe eo u e bapalang, li-carbs tse rarahaneng li fana ka matla a etsang hore mesifa e senyehe. Hang ha e jeoa, lik'habohaedreite li theohela ka tsoekere e menyenyane (tsoekere, fructose le galactose) tse kenang le tse sebelisoang e le matla. Nkhono leha e le efe e sa hlokehang hang-hang e bolokiloe mesifa le sebete ka mokhoa oa glycogen. Hang ha libaka tsena tsa glycogen li tlatsitsoe, ntho leha e le efe e eketsehileng e bolokoa e le mafura.
Glycogen ke mohloli oa matla ao hangata a sebelisetsoang ho ikoetlisa. Ho hlokahala bakeng sa ho ikoetlisa ka nako e khutšoanyane, e matla ho tloha ho ea pele ho ea boima hobane e fumaneha hang-hang. Glycogen e boetse e fana ka matla metsotso e seng mekae ea pele ea papali leha e le efe. Nakong ea nako e telele, boikoetliso ba nako e telele, mafura a ka thusa mafura, empa glycogen e ntse e hlokahala ho thusa ho fokotsa mafura hore e be ntho eo mesifa e ka e sebelisang.
Ho ja lijo tse nang le lik'habohaedreite tse lekaneng ho boetse ho thusa ho thibela liprotheine hore li se ke tsa sebelisoa e le matla. Haeba 'mele o se na lik'habohaedreite tse lekaneng, liprotheine li robehile ho etsa hore glucose e be matla. Hobane karolo e ka sehloohong ea protheine ke ea ho haha mesifa, lesapo, letlalo, moriri le lisele tse ling, ho itšetleha ka liprotheine bakeng sa matla (ka ho sitoa ho nka lik'habohaedreite tse lekaneng) ho ka fokotsa bokhoni ba hau ba ho haha le ho boloka lisele.
Ho phaella moo, sena se hatisa liphio hobane li tlameha ho sebetsa ka thata ho felisa lihlahisoa tsa phaello ena ea protheine.
Li-carbohydrate li na le likarolo tse ling tse khethehileng 'meleng ho kenyeletsa ho khantša tsamaiso ea methapo e matla (CNS) le boko.
Li-Carbohydrates tse bolokiloeng
Grama e le 'ngoe ea lik'habohaedreite e fana ka lik'hilojule tse' nè tsa matla. Baatlelethi ba atisa ho bua ka phekolo ea lik'habohaedreite le khaello ea lik'habohaedreite tse bolelang matla a lik'habohaedreite tseo re ka li bolokang mesifa ea rona. Hangata sena se na le lik'hilojule tse 2 000 tsa lik'habohaedreite, empa re ka fetola nomoro ena ka ho senya le ho laola. Nakong ea ho senyeha (ho tsoa lijong, boikoetliso, kapa motsoako) re sebelisa lik'habohaedreite tse bolokiloeng.
Haeba re sa tlatsetsa mabenkeleng ana, re ka qeta matla a ho ikoetlisa hang-hang. Hangata baatlelethi ba bua ka sena e le "bonking" kapa " ho otla lerako ." Ka mokhoa o ts'oanang, ho ja lik'habohaedreite tse ngata ho ka eketsa mabenkele ana. Hangata sena se bitsoa loading kapa carbo-loading. Le hoja motho e mong le e mong a ikhethile, 'me matla a polokelo ea lik'habohaedreite a tla fapana, ho ea ka Dan Benardot, mongoli oa Advanced Sports Nutrition, "Batho ba ka boloka hoo e ka bang ligrama tse 350 (li-kilogramme tse 1 400) ka mokhoa oa mesifa ea glycogen, ligrama tse 90 (360 li-kilocalories) sebeteng, le palo e nyenyane ea potoloho ea tsoekere maling (~ 5 dikgerama, kapa li-kilocalories tse 20).
Ha e kholoanyane mesifa ea mesifa, e kholo ea polokelo ea glycogen empa e boetse e na le tlhokahalo e kholoanyane. "
Motho e mong ea tloaelehileng lipatlisong o bontša hore polokelo e kholo ea glycogen ke hoo e ka bang ligrama tse 15 ka kilogram ea boima ba 'mele (15 dikgerama ka likhase tse 2,2). Ka mokhoa ona, moatlelete oa limilione tse 175 a ka boloka ho fihlela ho 1200 dikgerama tsa glycogen (4,800 lik'hilojule) tse ka fanang ka matla a ho ikoetlisa ka nako e telele.
Lik'habohaedreite le ho ikoetlisa
Li-carbohydrate tse bolokiloeng e le glycogen ke mohloli o matla oa matla oa ho ikoetlisa. Nako e telele ea phepelo ea matla e itšetlehile ka bolelele le matla a ho ikoetlisa 'me e ka ba kae kapa kae ho tloha metsotso e 30 ho ea ho e 90 kapa ho feta.
E le hore u qobe ho felloa ke matla nakong ea boikoetliso, qala ka mabenkele a feletseng a glycogen, u li tlatse nakong ea boikoetliso 'me u li phethe ka mor'a hore boikoetliso bo itokisetse ho etsa mosebetsi o latelang.
Mefuta ea lik'habohaedreite
Li-carbohydrates li boetse li arotsoe ka mefuta e bonolo le e rarahaneng. Tsoekere e bonolo (carbs) e kenngoa ka matla ebe e fetoloa matla ka potlako 'me e fana ka mohloli o matla oa matla. Litholoana le lino tsa lipapali ke mohloli o motle oa lik'habohaedreite tse bonolo.
Lik'habohaedreite tse rarahaneng li nka nako e teletsana hore li silafatsoe le ho kenngoa 'meleng. Ba boetse ba nka nako e telele ho senya 'me kahoo ba fana ka matla butle-butle ho feta tsoekere e bonolo. Mehlala ea lik'habohaedreite tse rarahaneng ke bohobe, raese le pasta. Starch le fiber li boetse li nkoa e le lik'habohaedreite tse rarahaneng empa fiber e ke ke ea chekoa kapa ea sebelisoa bakeng sa matla. Starch e ka 'na ea e-ba mohloli oa bohlokoa ka ho fetisisa mohloling oa moatlelete hobane o robehile' me oa bolokoa e le glycogen. Lijo tse ngata tsa starch li akarelletsa lijo tsohle tsa lijo-thollo, lijo-thollo, pasta le lijo-thollo.
Lisebelisoa:
Tlhaloso ea Maemo a tsoang ho Dietitians of Canada, American Dietetic Association, le American College of Sports Medicine, Mokhatlo oa Canada oa Dietetic Practice and Research ka Winter ea 2000, 61 (4): 176-192.
Dan Benardot, PhD, RD, FACSM, Advanced Sports Nutrition, Human Kinetics, 2005.
Kevin JAcheson, PhD, et al. Bokhoni ba ho boloka Glycogen le De Novo Lipogenesis Nakong ea Li-Carbohydrate tse Matla ka ho Fetisisa ho Man13. American Journal of Clinical Nutrition. L988; 48: 240-7.
Jørgen Jensen, et al. Karolo ea Skeletal Muscle Glycogen Ho senyeha ha Tlhokomelo ea Insulin ho Utloisisa Boikokobetso ka ho ikoetlisa. Front Physiol. 2011; 2: 112.