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Aiki a kai a kai a gida ko a dakin motsa jiki, babu makawa tambaya ta taso game da abinci kafin da bayan motsa jiki. Menene, yaushe kuma nawa zaku ci bayan motsa jiki don rage nauyi da sanya siririn jiki?
Da farko dai kana bukatar sanin hakan za ku rasa nauyi kawai idan kowace rana za ta cinye adadin kuzari fiye da yadda kuke ci. Dangane da wannan babban ƙa'idar rage nauyi, kuna kawar da nauyin da ya wuce kima koda kuwa baku bi ƙa'idodin ba, ma'ana, kafin da bayan horo. Koyaya, hanya mai kyau ga tambayar abinci bayan motsa jiki zai taimaka muku don inganta tsarin kawar da kitse da ƙirƙirar kyakkyawan jiki.
Ididdigar kalori: tambayoyi na yau da kullun da amsoshi
Gina jiki kafin horo
Don haka, bari mu bincika abin da za ku ci kafin motsa jiki. Ta fuskoki da yawa zai dogara da lokacin da kake yi.
1. Idan kun kasance da safe a kan komai a ciki
Shiga cikin safiya a kan komai a ciki yana ɗaya daga cikin mashahuran hanyoyin da za a ƙara asarar mai, kodayake tasirin wannan hanyar rasa nauyi har yanzu yana yin muhawarar masu horarwa a duk faɗin duniya. Masu bin ka'idar horo a kan komai a ciki suna jayayya cewa a wannan lokacin shagunan glycogen a cikin hanta kaɗan ne don haka jikinka zai jawo kuzarin ku don haka "lalata" shi. Masu adawa da wannan ka'idar sun ce raguwar kitse na jiki yayin horo bai shafi ba, amma don ƙona atisaye da tsokar tsoka cikin sauƙi, wanda a sakamakon haka zai raba ku da kyakkyawan jiki mai toned.
Tabbas, zaɓin horo akan komai a ciki ya dace ne kawai ga waɗanda ke karatu a gida ko waɗanda ke da gidan motsa jiki kusa da gida. Domin kiyaye jiki da yunwa tsawon awanni (lokacin da kafin motsa jiki) har yanzu ba shi da amfani sosai. Amma idan har yanzu kun zabi yin wasanni da safe kafin karin kumallo, kafin horar da komai ba lallai bane, kodayake wasu ruwa zasu tabbata.
A wasu lokuta, ba a ba da shawarar yin motsa jiki a kan komai a ciki ba:
- Idan kuna yin horo mai ƙarfi don ci gaban tsoka.
- Idan kuna yin motsa jiki masu tsananin ƙarfi (TABATA, gicciye).
- Idan kuna da matsala tare da motsa jiki a cikin komai a cikin ciki, ku ji jiri da rauni.
Gudun safe: amfani da tasiri
2. Idan kana bayan abun ciye ciye da safe
Wani irin abinci kafin motsa jiki don zaɓar idan ba zai yiwu a yi a kan komai ba? Misali, idan kana yin motsa jiki mai karfi, koyon karfi, ko kuma kawai ba ka jin dadi ka horar a kan komai a ciki. A wannan yanayin zaku iya samun haske carbohydrate ko furotin-carbohydrate abun ciye-ciye mintuna 30-45 kafin horo. Zai iya zama kofi, ayaba, crackers tare da yanki na cuku, furotin whey a madara ko sandunan granola (wannan ya zama ɗan rabo kaɗan na abinci, kimanin 100 g). A wannan yanayin, zaku sami azuzuwan kuzari da ƙarfi. Hakanan zaka iya shan gilashin yogurt ko madara, idan ya isa yin aiki.
Lura cewa wannan ba lallai bane ya zama cikakken Abincin karin kumallo. Abincin abun ci ya zama ƙarami, in ba haka ba za ku yi wahala kawai ku yi. Bugu da ƙari, horo mai zurfi akan cikakken ciki na iya zama rashin narkewa ko ma amai. Idan kun fi son cikakken karin kumallo sannan ku motsa jiki, a wannan yanayin yana da kyau a ba da fifiko ga hatsi, da horar da aƙalla sa'o'i 1.5 bayan cin abinci.
Duba shirye-shiryen motsa jiki da muka shirya don gida:
- Shirya horo kan da'irar yan mata cikin kwana 3
- Shirya motsa jiki zagaye ga maza kwana 3
3. Idan kana safe, rana ko yamma
A wasu lokuta, ana yin la'akari da ingantaccen abinci kafin motsa jiki hadaddun carbohydrates. Hadaddun carbohydrates sun haɗa da hatsi da farko. Don awanni 1.5-2 kafin ajin ku ci buckwheat, shinkafa, oatmeal, sauran hatsi, taliya daga durum alkama (idan abincin dare ne, tare da nama ko kifi). Idan kafin horo don cin abinci bai yi aiki ba, to za ku sake adana abun ci na carbohydrate, wanda aka ambata a sakin layi na baya. Amma yana da kyau ku tsara ranar ku don kafin darasin ku ci cikakken abinci tare da hadaddun carbs.
Wani karin bayani game da abinci mai gina jiki kafin motsa jiki: ba lallai bane kafin aji shine abincin furotin zalla. Ba zai ba ku kuzari ba, kuma ba za ku iya yin cikakken ƙarfi ba.
Nemo hatsi da hatsi: menene mafi kyau zaɓi
Abinci bayan motsa jiki
Abin da za ku ci bayan motsa jiki? A cikin rabin sa'a bayan aikin motsa jiki, dole ne ku rufe taga mai gina jiki-carbohydrate, wanda cikin jiki ke fuskantar ƙaƙƙarfan buƙatar abubuwan gina jiki. Idan a wannan lokacin don cika jiki da sunadarai da carbohydrates, wannan zai taimaka wa jiki kula da tsokoki.
Rufe tagar anabolic minti 30 bayan aji. Ana ba da shawarar yin haɗin protein-carbohydrate a ƙimar 60 zuwa 40. A kowace rana atisayen motsa jiki 60% yana ba da carbohydrates da 40% na sunadarai. A zamanin ƙarfi da horo na ƙarfin aerobic, akasin haka, sunadarai 60% da carbohydrates 40%. Misalan abinci mai gina jiki bayan motsa jiki:
- Girgiza sunadarai a cikin madara mai mai mai yawa (furotin whey)
- Ƙananan cuku gida tare da 'ya'yan itace
- Kwai -kwai ko ƙwai na burodi
- Sandwiches tare da m kaji
Idan kana son rage kiba, abincin kalori ya zama kusan rabin abin da kuka ciyar a aji. Misali, motsa jiki, kun ƙona calories 500. Don haka a cikin rabin sa'a bayan cin abincin furotin-carbohydrate, tare da darajar kuzari 250 kcal. Ya kamata a hade sunadarai da carbohydrates 60/40 ya danganta da nau'in aikin ku. Cikakken abinci ya zama awanni 1.5-2, sannan matsakaiciyar abinci bayan motsa jiki.
Idan kuna motsa jiki da safe a cikin komai a ciki ko bayan ɗan ƙaramin abun ciye-ciye, bayan motsa jiki misali misali cikakken Karin kumallo minti 30-45. Amma wannan ba zaɓi bane ga waɗanda suke aiki akan haɓakar ƙwayar tsoka, a wannan yanayin yana da kyau a tsaya ga daidaitaccen sigar da aka bayyana a sama.
Nau'o'in furotin da yadda za a zabi
Me za'a ci bayan motsa jiki?
Na farko, guji abinci mai maiko (ciki har da madara gabaɗaya da cuku mai kitse). Fat yana hana shigar da abubuwan gina jiki a cikin jini, don haka yana da kyau a ci abinci bayan motsa jiki kawai samfuran marasa kitse. Abu na biyu, ba lallai ba ne bayan motsa jiki don cinye abincin da ya ƙunshi maganin kafeyin, wanda ke hana amfani da furotin don murmurewar tsoka.
Biyan wadannan nasihu mai sauki kan cin abinci kafin da bayan motsa jiki, zaku inganta ayyukan ku kuma kara daukar wani mataki zuwa jikin mafarkin ku. Koyaya, ka tuna cewa tambayar abinci mai gina jiki kafin da bayan motsa jiki ba babban abu bane ga waɗanda suke so su rage kiba da ƙara matse jiki. Mafi mahimmanci shine abinci mai gina jiki a rana, kiyaye cikakken rashin adadin kuzari, isasshen furotin, carbohydrates da mai. Don haka koyaushe zaku iya daidaita menu don dacewa da damar mutum.
TAMBAYOYI DADI: inda za'a fara