Gure odolean glukosa proportzio txikia dugu, baina glukosa kantitate txiki hauek oso garrantzitsuak dira egunero egiten ditugun esfortzuak egin ahal izateko. Izan ere, gutxi gosaldu edo hamaiketakorik ez badugu egiten eta ondoren esfortzu fisiko edo mental garrantzitsu bat egin behar badugu, gerta dakiguke zorabio bat (hipogluzemia bat) izatea edo gaizki sentitzea.
Baina ariketa fisiko garrantzitsu bat egin behar badugu, muskuluetan glukogeno moduan metatuta daukagun energia beharko dugu. Gure dietan gluzido asko badaude (pasta, arroz, ogi asko) azukre guzti horiek ezingo dira glukogeno moduan metatu, neurri bateraino metatzen baidu gure gorputzak glukogeno eran eta ondoren gantz eran metatuko du gure energia.
Ariketa anaerobikoa: Harri jasotzea.
Ariketa fisikoak ere energia eskaera ezberdinak izaten ditu. Horrela, ariketa fisikoa motza eta intentsitate haundikoa baldin bada, ariketa fisiko anaerobikoa izanen da. Hemen energia iturria, glukosaren degradazio anaerobikoa izanen da, ATP-a lortzeko.
Adibidez harrijasotzaile batek egiten duen lana, ariketa anaerobikoa da. Kolesterol maila egokia omen duen harrijasotzaile-harakinak beraz badakigu nundik ateratzen zuen energia harri mardulak jasotzeko. Funtziona !
Adibidez harrijasotzaile batek egiten duen lana, ariketa anaerobikoa da. Kolesterol maila egokia omen duen harrijasotzaile-harakinak beraz badakigu nundik ateratzen zuen energia harri mardulak jasotzeko. Funtziona !
Baina egiten ari garen ariketa fisikoa 2 minututik gorakoa baldin bada, orduan gure sistema aerobikoa hasten da lanean. Hemen glukosa bakoitzeko lortzen ditugun ATP kopurua haundiagoa da eta horri esker luzeera haundiagoa duen ariketa hauek egitea ahalbidetua ikusten du gure organismoak.
Beraz, garrantzitsua da gure odolean dagoen glukosa maila ona izatea batetik eta bestetik gure giharretan metatuta dagoen glukogenoa ere kantitate egokitan izatea, gure organismoak behar duenean erabili ahal izateko.
Glukogenoa ez da soilik muskuluetan metatzen, gibelean ere metatzen baita eta gibela izanen baita gure odolean glukosa maila beharrezkoa mantentzearen erantzule nagusia. Horretarako bi hormona erabiltzen ditu: glukagoia eta insulina.
Nola eragiten dio gluzemia mailari glukagoiak eta intsulinak?
Beraz, garrantzitsua da gure odolean dagoen glukosa maila ona izatea batetik eta bestetik gure giharretan metatuta dagoen glukogenoa ere kantitate egokitan izatea, gure organismoak behar duenean erabili ahal izateko.
Glukogenoa ez da soilik muskuluetan metatzen, gibelean ere metatzen baita eta gibela izanen baita gure odolean glukosa maila beharrezkoa mantentzearen erantzule nagusia. Horretarako bi hormona erabiltzen ditu: glukagoia eta insulina.
Nola eragiten dio gluzemia mailari glukagoiak eta intsulinak?
Glucagon is on the other side of the spectrum; it is insulin's antagonistic hormone. Glucagon is also secreted by the pancreas when glucose levels fall too low. This usually happens when a person skips meals, or does not consume adequate amounts of carbohydrates for an extended period of time. When this happens, glucagon is secreted by the pancreas to break down stored glycogen in the liver into a more usable form, glucose.
When the body's glycogen stores begin to get depleted, rates of beta-oxidation increase, resulting in the mobilization of free fatty acids from fat tissue. This is where the metabolic state of ketosis comes in. During beta-oxidation, ketone bodies are released from the liver—because they cannot be utilized by the liver—and travel to the brain to be used for fuel. The free fatty acids can then be turned into a usable energy substrate.
Nola mantendu gluzemia maila egokia? Zer motatako gluzidoa hartu behar ditut?
Nola mantendu gluzemia maila egokia? Zer motatako gluzidoa hartu behar ditut?
When selecting your daily carbohydrates (ie: not right before, during or after a sporting event) choose the right type of carbohydrate. Instead of differentiating between simple sugars and complex carbohydrates, it may be more useful to instead select carbohydrates based on their Glycemic Index value. Each food has an inherent GI value; low is 0-55, medium is 56-70, and high is 71-100 and it is generally considered more advantageous to choose lower GI foods. The reason for this is that lower GI foods result in a slow and gradual release of glucose and allow for more stable blood sugar levels – in fact low GI diets are associated with a decrease risk for heart disease, Type II Diabetes, bowel cancer, upper gastrointestinal tract cancer, and pancreatic cancer. Examples of lower GI carbohydrates include:
Fruit: apples, pears, oranges, grapefruit, peaches, nectarines, plums, apricots, berries.
Veggies: pretty much any veggie except for starchy vegetables.
Multi Grain Breads, oats, muesli, bran cereals
Wheat or bulger pasta, basmati rice.
Beans and lentils
Nuts & Seeds
Fish, Chicken, Eggs
Low Fat Dairy
http://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks
Zergatik da txarra erretzea?
LDL, or low-density lipoprotein, is the best measure of your threat for heart attack and stroke, much more than total cholesterol, as reported by the American Heart Association. An ideal LDL cholesterol level is below 100 milligrams per deciliter. Limiting risk factors, for example smoking, and adopting a proper diet and regular exercise can assist you obtain healthy LDL levels. Additionally, there are various of foods and supplements which can help you rapidly lower your LDL cholesterol.
Zergatik dira garrantzitsuak frutak eta barazkiak?
Soluble fiber generally is one of the most powerful tools for decreasing LDL cholesterol. That’s simply because it binds with cholesterol and effectively removes it from the digestive system before it can flow into in your body. Beans are specifically rich in soluble fiber. Other foods which contain soluble fiber include oats, barley and other whole grains. Certain fruits contain another type of soluble fiber, pectin, that also lowers LDL. For instance , apples, citrus fruits, strawberries and grapes
Zergatik da txarra erretzea?
LDL, or low-density lipoprotein, is the best measure of your threat for heart attack and stroke, much more than total cholesterol, as reported by the American Heart Association. An ideal LDL cholesterol level is below 100 milligrams per deciliter. Limiting risk factors, for example smoking, and adopting a proper diet and regular exercise can assist you obtain healthy LDL levels. Additionally, there are various of foods and supplements which can help you rapidly lower your LDL cholesterol.
Zergatik dira garrantzitsuak frutak eta barazkiak?
Soluble fiber generally is one of the most powerful tools for decreasing LDL cholesterol. That’s simply because it binds with cholesterol and effectively removes it from the digestive system before it can flow into in your body. Beans are specifically rich in soluble fiber. Other foods which contain soluble fiber include oats, barley and other whole grains. Certain fruits contain another type of soluble fiber, pectin, that also lowers LDL. For instance , apples, citrus fruits, strawberries and grapes
EKO BAI ALA EZ?
HARAGIA BAI ALA EZ?
PIZZAK EGIN DAITEZKE BAINA EZ OFERTAN EROSITAKO PRODUKTU KAXKARREKIN
0 Comentarios