{"id":12488,"date":"2022-10-17T16:35:16","date_gmt":"2022-10-17T07:35:16","guid":{"rendered":"https:\/\/sposuru.com\/contents\/?p=12488"},"modified":"2022-10-11T11:45:39","modified_gmt":"2022-10-11T02:45:39","slug":"carbohydrate","status":"publish","type":"post","link":"https:\/\/sposuru.com\/contents\/athlete-rice\/carbohydrate\/","title":{"rendered":"\u70ad\u6c34\u5316\u7269\u3068\u306f\uff1f\uff11\u65e5\u306e\u6442\u53d6\u76ee\u5b89\u3084\u30dd\u30a4\u30f3\u30c8\u3092\u308f\u304b\u308a\u3084\u3059\u304f\u89e3\u8aac\uff01"},"content":{"rendered":"<p>\u70ad\u6c34\u5316\u7269\u3068\u5bfe\u3057\u3066\u3069\u3093\u306a\u30a4\u30e1\u30fc\u30b8\u3092\u6301\u3063\u3066\u3044\u307e\u3059\u304b\uff1f<\/p>\n<p>\u25c7\u70ad\u6c34\u5316\u7269\u3063\u3066\u3069\u306e\u3088\u3046\u306a\u50cd\u304d\u3092\u3057\u3066\u3044\u308b\u306e\uff1f<\/p>\n<p>\u25c7\u70ad\u6c34\u5316\u7269\u306b\u306f\u3069\u3093\u306a\u7a2e\u985e\u304c\u3042\u308b\u306e\uff1f<\/p>\n<p>\u25c7\u70ad\u6c34\u5316\u7269\u3092\u591a\u304f\u542b\u3080\u98df\u54c1\u3092\u77e5\u308a\u305f\u3044<\/p>\n<p>\u3053\u306e\u3088\u3046\u306a\u7591\u554f\u3092\u62b1\u3048\u3066\u304a\u3089\u308c\u308b\u8aad\u8005\u306e\u65b9\u306b\u5411\u3051\u3066\u3001\u7ba1\u7406\u6804\u990a\u58eb\u3067\u3042\u308b\u7b46\u8005\u304c\u70ad\u6c34\u5316\u7269\u306b\u3064\u3044\u3066\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n<p><!--more--><\/p>\n<h2 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class=\"styled_h3\">\u591a\u7cd6\u985e<\/h3>\n<p><strong><span class=\"q_underline q_underline1\" style=\"border-bottom-color: 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class=\"styled_h2\">\u70ad\u6c34\u5316\u7269\u3092\u591a\u304f\u542b\u3080\u98df\u54c1<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12511\" src=\"https:\/\/sposuru.com\/contents\/wp-content\/uploads\/2022\/10\/674bac96e7ec15c1f30f83fcf0b1e630.webp\" alt=\"\u70ad\u6c34\u5316\u7269\u3068\u306f\uff1f\uff11\u65e5\u306e\u6442\u53d6\u76ee\u5b89\u3084\u30dd\u30a4\u30f3\u30c8\u3092\u308f\u304b\u308a\u3084\u3059\u304f\u89e3\u8aac\uff01\u2463\" width=\"1500\" height=\"700\" srcset=\"https:\/\/sposuru.com\/contents\/wp-content\/uploads\/2022\/10\/674bac96e7ec15c1f30f83fcf0b1e630.webp 1500w, https:\/\/sposuru.com\/contents\/wp-content\/uploads\/2022\/10\/674bac96e7ec15c1f30f83fcf0b1e630-300x140.webp 300w, https:\/\/sposuru.com\/contents\/wp-content\/uploads\/2022\/10\/674bac96e7ec15c1f30f83fcf0b1e630-1024x478.webp 1024w, https:\/\/sposuru.com\/contents\/wp-content\/uploads\/2022\/10\/674bac96e7ec15c1f30f83fcf0b1e630-768x358.webp 768w\" sizes=\"auto, (max-width: 1500px) 100vw, 1500px\" \/><\/p>\n<h3 class=\"styled_h3\">\u7cd6\u8cea\u3092\u542b\u3080\u98df\u54c1<\/h3>\n<p>\u30fb<strong>\u7cd6\u985e\u306e\u591a\u3044\u98df\u54c1<\/strong>\uff08\u5438\u53ce\u304c\u65e9\u3044\u306e\u3067\u7d20\u65e9\u3044\u30a8\u30cd\u30eb\u30ae\u30fc\u88dc\u7d66\u306b\uff09<\/p>\n<blockquote><p><strong>\u7802\u7cd6\u3001\u30b9\u30dd\u30fc\u30c4\u30c9\u30ea\u30f3\u30af\u3001\u30b8\u30e5\u30fc\u30b9\u3001\u30a8\u30cd\u30eb\u30ae\u30fc\u30bc\u30ea\u30fc\u3001\u679c\u7269\u3001\u679c\u6c41\u30b8\u30e5\u30fc\u30b9\u3001\u306f\u3061\u307f\u3064\u3001\u3042\u3081<\/strong><\/p><\/blockquote>\n<p>\u30fb<strong>\u591a\u7cd6\u985e\u306e\u591a\u3044\u98df\u54c1<\/strong>\uff08\u5438\u53ce\u304c\u3086\u3063\u304f\u308a\u3001\u3057\u304b\u3057\u4e00\u5ea6\u306b\u305f\u304f\u3055\u3093\u6442\u53d6\u3067\u304d\u308b\uff09<\/p>\n<blockquote><p><strong>\u3054\u98ef\u3001\u3046\u3069\u3093\u3001\u305d\u3070\u3001\u30d1\u30b9\u30bf\u306a\u3069\u3081\u3093\u985e\u3001\u30d1\u30f3\u3001\u30d0\u30ca\u30ca\u3001\u3058\u3083\u304c\u3044\u3082\u306a\u3069\u3044\u3082\u985e<\/strong><\/p><\/blockquote>\n<h3 class=\"styled_h3\">\u98df\u7269\u7e4a\u7dad\u3092\u542b\u3080\u98df\u54c1<\/h3>\n<p>\u30fb<strong>\u6c34\u6eb6\u6027\u98df\u7269\u7e4a\u7dad<\/strong><\/p>\n<blockquote><p><strong>\u719f\u3057\u305f\u679c\u7269\u3001\u3053\u3093\u306b\u3083\u304f\u3001\u6d77\u85fb\u3001\u30d7\u30eb\u30fc\u30f3<\/strong><\/p><\/blockquote>\n<p>\u30fb<strong>\u4e0d\u6eb6\u6027\u98df\u7269\u7e4a\u7dad<\/strong><\/p>\n<blockquote><p><strong>\u3054\u307c\u3046\u306a\u3069\u306e\u91ce\u83dc\u3001\u3055\u3064\u307e\u3044\u3082\u3001\u7384\u7c73\u3001\u5168\u7c92\u7c89\u30d1\u30f3\u3001\u304d\u306e\u3053\u3001\u8c46\u985e\u3001\u30b3\u30b3\u30a2<\/strong><\/p><\/blockquote>\n<h2 class=\"styled_h2\">\u70ad\u6c34\u5316\u7269\u306e\u6442\u53d6\u76ee\u5b89\u91cf<\/h2>\n<p>\u7cd6\u8cea\u306e1\u65e5\u306e\u6442\u53d6\u76ee\u5b89\u91cf\u306f\u30011\u65e5\u306e<strong>\u7dcf\u30a8\u30cd\u30eb\u30ae\u30fc\u6442\u53d6\u91cf\u306e50\uff5e65\uff05<\/strong>\u3067\u3059\u3002<\/p>\n<p>\uff11\u65e5\u306e\u7dcf\u30a8\u30cd\u30eb\u30ae\u30fc\u6442\u53d6\u91cf\u304c<strong>2000kcal<\/strong>\u306e\u5834\u5408\u3001\u76ee\u5b89\u3068\u3057\u3066<strong>1000\uff5e1300kcal<\/strong>\u3092\u7cd6\u8cea\u304b\u3089\u6442\u53d6\u3057\u307e\u3059\u3002<\/p>\n<p>\u304a\u304a\u307e\u304b\u306b\u8003\u3048\u308b\u3068\u3001<strong><span class=\"q_underline q_underline1\" style=\"border-bottom-color: #fff799;\">1\u65e5\u306b\u6442\u53d6\u3057\u305f\u30a8\u30cd\u30eb\u30ae\u30fc\u91cf\u306e\u534a\u5206\u304b\u3089\u305d\u308c\u3088\u308a\u3082\u5c11\u3057\u591a\u3044\u4f4d\u3092\u76ee\u5b89\u306b\u7cd6\u8cea\u304b\u3089\u6442\u53d6\u3059\u308b\u3068\u3088\u3044<\/span><\/strong>\u3067\u3057\u3087\u3046\u3002<\/p>\n<p>\u305d\u308c\u304b\u3089\u672c\u683c\u7684\u306b\u30b9\u30dd\u30fc\u30c4\u3092\u3057\u3066\u3044\u3066\u3001\u3082\u3063\u3068\u81ea\u5206\u306b\u9069\u3057\u305f\u7cd6\u8cea\u91cf\u3092\u77e5\u308a\u305f\u3044\u4eba\u306f\u3001\u904b\u52d5\u306e\u5185\u5bb9\u306b\u5408\u308f\u305b\u3066\u7cd6\u8cea\u6442\u53d6\u306e\u76ee\u5b89\u91cf\u3092\u7b97\u51fa\u3057\u3066\u307f\u307e\u3057\u3087\u3046\u3002<\/p>\n<p>\u4ee5\u4e0b\u306b\u793a\u3059\u4f53\u91cd1\u338f\u3042\u305f\u308a\u306e\u7cd6\u8cea\u6442\u53d6\u76ee\u5b89\u91cf\u306b\u3042\u306a\u305f\u306e\u4f53\u91cd\u3092\u304b\u3051\u7b97\u3059\u308b\u3068\u3001\u3042\u306a\u305f\u306b\u9069\u3057\u305f1\u65e5\u3042\u305f\u308a\u306e\u7cd6\u8cea\u6442\u53d6\u76ee\u5b89\u91cf\u304c\u6c42\u3081\u3089\u308c\u307e\u3059\u3002<\/p>\n<blockquote><p><strong>\u30fb\u4f4e\u5f37\u5ea6\u307e\u305f\u306f\u6280\u8853\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u6642\u306f3\uff5e5g\/\u338f\u4f53\u91cd\/\u65e5\u3001<\/strong><\/p>\n<p><strong>\u30fb\u4e2d\u5f37\u5ea6(1\u6642\u9593\u4ee5\u5185)\u306e\u7df4\u7fd2\u6642\u306f5\uff5e7g\/\u338f\u4f53\u91cd\/\u65e5\u3001<\/strong><\/p>\n<p><strong>\u30fb\u6301\u4e45\u7684\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff081\uff5e3\u6642\u9593\u306e\u4e2d\u30fb\u9ad8\u5f37\u5ea6\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff09\u6642\u306f6\uff5e10g\/\u338f\u4f53\u91cd\/\u65e5\u3001<\/strong><\/p>\n<p><strong>\u30fb\u9ad8\u5ea6\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff084\uff5e5\u6642\u9593\u4ee5\u4e0a\u306e\u4e2d\u30fb\u9ad8\u5f37\u5ea6\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\uff09\u6642\u306f8\uff5e12g\/\u338f\u4f53\u91cd\/\u65e5<\/strong><\/p>\n<p>\uff08Burke LM et al, 2011)<\/p><\/blockquote>\n<p>\u4f8b\u3048\u3070\u3001\u4f53\u91cd60kg\u30671\u65e52\u6642\u9593\u3001\u4e2d\u5f37\u5ea6\u306e\u30b9\u30dd\u30fc\u30c4\u6d3b\u52d5\u3092\u3057\u3066\u3044\u308bA\u3055\u3093\u306e\u5834\u5408<\/p>\n<p><strong>6\uff5e10g\/\u338f\u4f53\u91cd\/\u65e5\u00d760kg\uff1d360\uff5e600g\/\u65e5<\/strong><\/p>\n<p>\u3059\u308b\u30681\u65e5\u3042\u305f\u308a\u306e\u7cd6\u8cea\u6442\u53d6\u76ee\u5b89\u91cf\u306f<strong>360\uff5e600g<\/strong>\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n<p>\u3061\u306a\u307f\u306b\u3001<strong>\u4e3c\u3054\u98ef1\u676f\uff08\u98ef300g\uff09<\/strong>\u306e\u7cd6\u8cea\u91cf\u306f\u304a\u304a\u3088\u305d<strong>100g<\/strong>\u3001\u30b3\u30f3\u30d3\u30cb\u30b5\u30a4\u30ba\u306e<strong>\u304a\u306b\u304e\u308a1\u500b<\/strong>\u306e\u7cd6\u8cea\u91cf\u306f\u304a\u304a\u3088\u305d<strong>35g<\/strong>\u4f4d\u3067\u3059\u3002<\/p>\n<p>\u307e\u305f<strong>\u30b9\u30dd\u30fc\u30c4\u30c9\u30ea\u30f3\u30af<\/strong>\u306b\u542b\u307e\u308c\u308b\u7cd6\u8cea\u91cf\u306f<strong>100ml<\/strong>\u3042\u305f\u308a\u3001\u304a\u304a\u3088\u305d<strong>6g<\/strong>\u7a0b\u5ea6\u3001<strong>1\u2113<\/strong>\u3067\u304a\u304a\u3088\u305d<strong>60g<\/strong>\u4f4d\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n<p>\u3056\u3063\u304f\u308a\u3068\u3067\u306f\u3042\u308a\u307e\u3059\u304c\u3001A\u3055\u3093\u306e\u5834\u5408\u3001\u6bce\u98df\u4e3c1\u676f\u306e\u3054\u98ef\u3092\u98df\u3079\u3066\u3001\u30b9\u30dd\u30fc\u30c4\u30c9\u30ea\u30f3\u30af\u3092<strong>1\u2113<\/strong>\u98f2\u3080\u30681\u65e5\u3042\u305f\u308a<strong>360g<\/strong>\u306e\u7cd6\u8cea\u3092\u6442\u53d6\u3057\u305f\u3068\u3044\u3046\u3053\u3068\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n<p>\u5b9f\u969b\u306b\u306f\u3001\u305d\u306e\u307b\u304b\u306e\u98df\u54c1\u3084\u8abf\u5473\u6599\u306b\u3082\u7cd6\u8cea\u304c\u542b\u307e\u308c\u3066\u3044\u308b\u305f\u3081\u3001\u6804\u990a\u8a08\u7b97\u306e\u3067\u304d\u308b\u30a2\u30d7\u30ea\u306a\u3069\u3067\u78ba\u8a8d\u3057\u3066\u307f\u308b\u306e\u304c\u3088\u3044\u3067\u3057\u3087\u3046\u3002<\/p>\n<p>\u98df\u7269\u7e4a\u7dad\u306e\u6442\u53d6\u57fa\u6e96\u306f1\u65e5\u3042\u305f\u308a\u6210\u4eba\u7537\u6027<strong>21g<\/strong>\u4ee5\u4e0a\u3001\u6210\u4eba\u5973\u6027<strong>18g<\/strong>\u4ee5\u4e0a\u304c\u76ee\u6a19\u3067\u3059\u3002<\/p>\n<h2 class=\"styled_h2\">\u70ad\u6c34\u5316\u7269\u306e\u4e0d\u8db3\u306b\u3088\u308b\u5f71\u97ff<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12512\" src=\"https:\/\/sposuru.com\/contents\/wp-content\/uploads\/2022\/10\/603b812a8b7de73d911516b6c5cd4f05.webp\" alt=\"\u70ad\u6c34\u5316\u7269\u3068\u306f\uff1f\uff11\u65e5\u306e\u6442\u53d6\u76ee\u5b89\u3084\u30dd\u30a4\u30f3\u30c8\u3092\u308f\u304b\u308a\u3084\u3059\u304f\u89e3\u8aac\uff01\u2464\" width=\"1500\" height=\"700\" srcset=\"https:\/\/sposuru.com\/contents\/wp-content\/uploads\/2022\/10\/603b812a8b7de73d911516b6c5cd4f05.webp 1500w, https:\/\/sposuru.com\/contents\/wp-content\/uploads\/2022\/10\/603b812a8b7de73d911516b6c5cd4f05-300x140.webp 300w, https:\/\/sposuru.com\/contents\/wp-content\/uploads\/2022\/10\/603b812a8b7de73d911516b6c5cd4f05-1024x478.webp 1024w, https:\/\/sposuru.com\/contents\/wp-content\/uploads\/2022\/10\/603b812a8b7de73d911516b6c5cd4f05-768x358.webp 768w\" sizes=\"auto, 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