Spikes na insulin ba su da ban sha'awa a cikin abincin bayan wasan motsa jiki

girgiza-carbohydrates-bayan motsa jiki

Ga wadanda daga cikinku suka dage kan yin amfani da girgiza nan da nan bayan horarwa don ba kawai inganta haɗin furotin ku ba, amma har ma da kawar da abubuwan da ke faruwa a cikin jikin ku, wannan na iya zama wani sabon labari wanda zai iya ceton ku kuɗi kuma ya inganta sakamakon ku a cikin ginin jiki. Wannan shi ne saboda za mu ɗan ƙara zurfin zurfi game da abubuwan da suka shafi haɓakar insulin a cikin lokutan motsa jiki, lokacin da yawa. masu ginin jiki Har yanzu suna yin amfani da carbohydrates mai ma'aunin glycemic mai girma, tare da uzurin cewa ba da karu a cikin insulin a wannan lokacin yana da kyau ga jiki ya sha sauran abubuwan gina jiki. Shin wannan gaskiya ne ko kuma ra'ayi daga baya wanda har yanzu mutane da yawa suka yi imani da shi? Bari mu gano a cikin wannan labarin!

Ba a buƙatar spikes insulin bayan horo

Ko da yake insulin yana da mahimmanci anabolic ga sel tare da masu karɓar GLUT-4, irin su tsoka da nama mai adipose, wannan hormone ne wanda ke da tasiri mai yawa da aka lura tare da ƙananan ƙananan ƙwayoyin cuta, a cikin matakan ilimin lissafi. Wannan yana nufin cewa babu wata shaida da za ta iya ba da hujjar "mafi kyawun" game da insulin.

Nazarin da aka buga a 2008 a cikin Jaridar American Physiology, ya nuna tasirin matakan insulin daban -daban da aka yi amfani da su a kan mutanen da ke yin aikin gina jiki, waɗanda ke da alaƙa da haɓakar furotin da rage catabolism na tsoka. A bayyane yake, wannan muhimmin bincike ne, saboda yana ɗaya daga cikin na farko wanda zai iya danganta ba kawai tasirin insulin da kansa akan haɓakar furotin da rage ƙwayar tsoka ba, amma nawa ne ko ba lallai ba ne don waɗannan abubuwan su tabbata kuma dacewa a aikace.

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Binciken ya sami damar nuna tasirin matakan insulin sama da matakan ilimin halittu akan haɓakar furotin da rage catabolism. Sanin cewa, a matsakaita, matakan insulin na zahiri a cikin mutumin da ake ciyarwa tsakanin 30-70mU/I, binciken ya ba da shawarar kwatanta tsakanin 5,30, 70 da 170mU/I. Don haka, bin abin da aka ƙaddara game da insulin ta fuskar haɗin furotin, yakamata ya ƙaru yayin da matakan insulin kuma ke ƙaruwa, gami da matakan supra-physiological. Abin sha’awa, ba kawai matakan haɗin furotin ba, amma matakan catabolism na tsoka ba su tashi zuwa matakan supraphysiological ba. Duk da haka, mafi ban sha'awa shine a lura cewa KODA A MATSAYIN CIKIN CIYAR DA CIKI, haɓakar furotin baya ƙaruwa idan aka kwatanta da ƙananan ɓoye, kamar 5-30mU/I, amino acid kamar L-Leucine. Binciken na iya nuna cewa amino acid na iya zama mai tasiri ko mafi inganci a cikin wannan motsawar insulin fiye da carbohydrates kansu.

Ba wai kawai bayan motsa jiki ba, har ma a wasu lokutan rana, zubin insulin da yawan shan carbohydrate ba zai haifar da haɓakar furotin ba, amma yana iya haifar da lahani daga tara kitse na jiki, juriya na insulin, gazawar pancreas don haɓaka samar da insulin saboda wuce kima, glycemic wanda ba a sarrafa shi, a tsakanin sauran matsaloli. Don haka, zaku iya mantawa game da tsoffin ra'ayoyin manyan matakan insulin duk tsawon yini.

A zahiri, karatun yana da rikitarwa lokacin da muka lura cewa phosphorylation na PBK da p70s6k sun kasance mafi girma a cikin allurai mafi girma na insulin, amma wannan bai yi tasiri akan haɓakar furotin ba, saboda bai yi tasiri kan hanyoyin babban wakilin siginar haɗin furotin ba. , mTOR.

Dangane da rage matakan catabolism ta hanyar hanyar ubiquitin-proteasome, alal misali, babu manyan canje-canje ma.

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Kara karantawa game da shi: https://dicasdemusculacao.org/picos-de-insulina-nao-elevam-a-sintese-proteica/

Amino acid da sunadarai sun isa su motsa insulin bayan motsa jiki

Kamar yadda aka ambata, akwai amino acid masu iya haɓaka insulin. Daga cikin su, wanda ya fi samun kulawa shine L-Leucine. Don haka, isasshen isasshen amino acid da alama ba wai kawai zai iya tayar da wannan ɓoyayyen insulin ba, amma kuma yana da ikon siginar hanyoyin anabolism na tsoka, kamar mTOR da aka ambata. An lura cewa idan babu amino acid, insulin ba zai yi tasiri ba. Koyaya, a cikin ƙaramin gaban insulin, amma a cikin babban kasancewar amino acid ɗin da ke akwai, haɗarin furotin da hana ƙwayar tsoka sun bayyana sun fi tasiri sosai.

Duk da motsa jiki nan da nan da kuma buƙatar sa ya faɗi ƙasa kaɗan, idan akwai wata ka'ida to shine shan furotin, zai fi dacewa a cikin nau'in amino acid a cikin sigar sa mai tsabta. Duk da haka, wannan ba shine kawai ka'ida ba: Idan abinci ana tallafawa da kyau ta hanyar adadin furotin mai gamsarwa, haɓakar insulin zai kasance yana faruwa kuma za mu riga mun sami anabolism da aka haifar ta wannan yanayin.

Yaushe ake buƙatar kololuwar jini?

Duk da ba haɓaka haɓakar furotin ko ma raguwa a cikin ƙwayar tsoka ba, kololuwar glycemic na iya samun wasu fa'idodi a cikin wasanni ban da ginin jiki. Wasanni kamar juriya.

sha-replenisher-makamashi

An lura cewa ba kamar horar da nauyin nauyi ba, waɗannan wasanni suna rage yawan adadin glycogen. Don haka, a cikin lokutan nan da nan bayan horo, waɗannan 'yan wasa suna amfana daga sake cika abubuwan sha (duka masu amfani da lantarki da makamashi). Waɗannan abubuwan sha galibi gauraye ne na glucose da wasu carbohydrate, ko ma kawai glucose. Insulin spikes a cikin wannan yanayin na iya taimakawa wajen haɓaka glycogen na ɗan lokaci. Duk da haka, ko da waɗannan 'yan wasa suna buƙatar kulawa da hankali ga tasirin sake dawowa, wanda zai iya haifar da hypoglycemia. Don haka, da wuri-wuri a abun ciye-ciye m za a iya yi, mafi kyau.

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Har ila yau, kololuwar insulin yana ƙara haɓaka shaye -shayen wasu peptides, musamman Creatine. Rashin samun waɗannan kololuwar glycemic BA YANA NUFIN BA ZA KA YI HALITTAR HALITTA ba, amma samun ta na iya taimakawa inganta wannan tsari, kawai.

Duk da haka,

Koyaya, yana yiwuwa a fahimci cewa kololuwar glycemic ɗin gaba ɗaya ba dole bane a cikin horo na gaggawa na mai gina jiki. A zahiri, yana da ban sha'awa a lura cewa kololuwar glycemic, sabanin abin da aka yi imani da shi, ba shi da tasiri kan raguwar ƙwayar tsoka ko haɗarin gina jiki, saboda waɗannan abubuwan suna daɗaɗaɗaɗawa ta hanyar amino acid wanda ke haifar da ƙaramin motsa jiki.

A ƙarshe, ana iya fahimtar cewa spikes insulin ba kawai ya kasa samar da fa'idodi ba, amma yana iya haifar da lalacewa kamar juriya na insulin, sake dawo da glucose na jini, matsalolin jiki, da sauransu.

Don haka, yi wa kanku jagora daidai kuma ku nemi madaidaiciyar ƙa'idoji don amfani da kari da abinci ba kawai a cikin aikin motsa jiki ba, amma cikin yini.

Kyakkyawan abinci mai gina jiki!

1 sharhi kan "Insulin spikes ba su da ban sha'awa a cikin abincin bayan motsa jiki"

  1. Avatar
    Luis Henrique ne adam wata

    Barka da labarin. A cikin foda, zai zama mai ban sha'awa don amfani da BCAA + creatine? Ko za ku iya zuwa kai tsaye zuwa abinci na gaba a kan abincin? Kuma whey, za ku iya shiga gidan?

    -

    Komai zai dogara ne da buƙatun kowane mutum, amma amfani da sunadarai + amino acid a cikin aikin motsa jiki nan da nan ya riga ya sami sakamako mai kyau. Kyakkyawan tsari ya kasance Keɓe Protein Whey + Casein + BCAAs. Kuma bayan kusan mintuna 30 ~ 45 za ku iya yin ingantaccen abincin.

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