Isibali Sokugcwalisa Amakhabhohayidreti

Isibali Sokugcwalisa Amakhabhohayidreti

Ukugcwalisa amakhabhohayidreti ngaphambi kwemarathon, ukugibela okude noma i-triathlon kungabambezela ukukhathala ngokwandisa izitokwe ze-glycogen — kodwa kuphela ngenani elifanele. Faka isisindo somzimba wakho nokuthi ufuna ukugcwalisa kanjani ngamandla, futhi lesi sibali sibuyisela amagremu amakhabhohayidreti ansuku zonke, amakhalori awanikezayo nokuhlukaniswa okungatheni ngokudla ngakunye. Sisebenzise ezinsukwini ezingu-1–3 zokwehlisa ngaphambi komcimbi womzuzu ongu-90 nangaphezulu.

Ukugcwalisa amakhabhohayidreti kwandisa iglycogen yemisipha nesibindi ezinsukwini ezingu-1–3 ngaphambi komcimbi omude wokukhuthazela (imizuzu engu-90+). Imihlahlandlela yokudla kwezemidlalo iphakamisa amakhabhohayidreti angaba ngu-7–12 g ngekhilogremu ngalinye lesisindo somzimba ngosuku ngesigaba sokugcwalisa, kanti u-10 g/kg uwumgomo ovamile. Khetha amakhabhohayidreti agayeka kalula, anefayibha encane, gcina ukuqeqeshwa kulula ngesikhathi sokwehlisa, futhi ulindele ukukhuphuka kwesisindo samanzi okungu-1–2 kg njengoba iglycogen ibopha amanzi.