Gina jiki a wasanni. Gaskiya game da abinci da lafiyar jiki.

Idan baku saka idanu akan abincinku ba don rasa nauyi koda tare da motsa jiki na yau da kullun kusan bazai yiwu ba. Yadda ake gina iko a wasanni, ya zama mai amfani da aminci? Shin zai yiwu a haɗu da dacewa da abinci? Shin akwai wani zaɓi don ƙidaya adadin kuzari? Amsoshin waɗannan tambayoyin karanta a ƙasa.

Amma da farko, bari mu sake tuna ainihin ƙa'idar rage nauyi. Abinci mai gina jiki shine kashi 80% na nasara a cikin yaƙi da ƙiba mai nauyi, dacewa kawai sauran 20%. Haka ne, ba za ku iya gina ƙasa ba kuma ba za ku ƙarfafa tsokoki ba tare da wasa ba. Koyaya, ba tare da wadataccen wadata ba ba za ku iya kawar da kitse ba. Sabili da haka, da zarar kun yanke shawarar yin motsa jiki, kawai ku kasance a shirye don yin gyare-gyare ga abincinku.

Abincin VS wasanni: abin da za ku ci don dacewa?

1. Hanya mafi kyau ta abinci a cikin wasanni

Hanya mafi kyau duka ta cin abinci don wasanni ana ɗaukar su ne kirga yawan adadin kuzari, furotin, kitse da kuma carbohydrates. Irin wannan hanyar zata taimaka wajan daidaita tsarin abincinka yadda ya kamata. A baya an buga cikakken labarin game da yadda za a ƙidaya adadin kuzari. Ya rage kawai don ƙara cewa sunadarai, carbohydrates da mai zai kasance a cikin layi mai zuwa: 30-40-30. Don cikakken lissafin yana yiwuwa a yi amfani da dietaonline na sabis wanda ke lissafin lambobi ta atomatik KBZHU daidai da bayanan shigarwar ku: nauyi, shekaru, aiki da salon rayuwa.

Abin da ke da muhimmanci a sani:

  • Kada ku ci ƙasa da ƙayyadadden ƙarfin kuzari. Abincinku ya zama mai gina jiki yayin da jiki baya ƙoƙarin ƙona tsoka don kuzari. Gina Jiki a kan adadin kuzari 1200 (har ma fiye da ƙasa) hanya ce kai tsaye don kashe kuzarin ku.
  • Hakanan kar ku ƙetare ƙa'idodin abubuwan cin abincin yau da kullun. Idan kana yawan shan adadin kuzari fiye da yadda kake kashewa a rana, ba zaka rasa nauyi ba koda kuwa cikin kwazo.
  • Kar a manta da kirga sunadarai, carbi da mai. A cikin wasanni yana da mahimmanci musamman don cinye adadin furotin daidai don kar a rasa ƙwayar tsoka. Duba kuma: yadda ake lissafin BDIM kuma menene yakeyi?

2. Zaɓuɓɓukan cin abinci mai karɓa a cikin wasanni

Idan kuna ƙidaya adadin kuzari da alama hanya ce mai rikitarwa don rasa nauyi, zaku iya zaɓar sigogi masu sauƙi na abincin. Misali, abincin Protasov, Dukan, tsarin da aka rage 60. Idan kun bi duk ƙa'idodin waɗannan abincin, za su iya kai ku ga sakamako mai kyau. Irin wannan tsarin samarwa a cikin wasanni, kodayake ba kyawawa bane, amma mai yiwuwa ne. Idan ba za ku iya ci gaba da cin abinci mai kyau ba, waɗannan abincin ba za su iya taimaka muku da wannan ba.

Abin da ke da muhimmanci a sani:

  • Guji azuzuwan motsa jiki a kwanakin da kuka ji cewa kun ci ƙasa da yadda ya kamata. Misali, abincin da aka rasa (tsarin ya debe 60), ba a gida ake so kayayyakin (Protasova, Dukan), babu ci a cikin yini.
  • Tare da irin wannan abincin ba da shawarar yin ba m horo (misali, Hauka) da kuma dogon motsa jiki (ya fi minti 45).
  • Kada ku shiga cikin dacewa yayin lokacin "Kai hari" daga Ducane. A wannan lokacin zaku iyakance a cikin carbohydrates, don haka ba zaku sami isasshen kuzari yayin aji ba.
  • Idan kuna zaɓar tsakanin ƙidayar KBZHU da abincin da ke sama, zai fi kyau ku tafi tare da zaɓi na farko. Ya fi inganci kuma lafiya hanyar rasa nauyi.

Duk abin da kuke buƙatar sani game da abinci mai gina jiki kafin da bayan motsa jiki

3. Ba a so cin abinci a wasanni

Menene abinci a cikin wasanni yana hana jiki? Duk wannan abinci mai wuya tare da ƙuntatawa mai nauyi akan abinci. Misali:

  1. Bun, dangane da amfani da kowane samfur. An sani ga kowa da kowa: buckwheat, kefir, shinkafa, abincin oatmeal, da dai sauransu A bayyane yake cin abinci mara daidaituwa yana kwace muku abubuwan carbohydrates da sunadarai, sabili da haka horo zai cutar da jiki kawai.
  2. “Abincin yunwa”inda kake cin abinci kasa da adadin kuzari 1200 a rana. Misali, sanannen abincin Jafananci. Dalilai iri daya ne kamar yadda aka bayyana a sama: rashin kuzari (carbohydrates) jiki zai biya diyyar tsoka. Da ab materialkin gininsu (tare da iyakance adadin furotin) ba zai zama mai sauki ba.
  3. "Babu abincin carb", wanda ya ba da shawarar ware abinci na carbohydrate. Don shan kuzari yayin ayyukan motsa jiki kuna buƙatar carbohydrates. Ba tare da su ba, kun kasance, mafi kyau, za ku ji damuwa yayin horo. A mafi munin, suma. A wannan yanayin, babu kyakkyawan sakamako ba zai iya jira ba.

Idan har yanzu kun yanke shawarar ci da tsayayyen abinci, to motsa jiki don wannan lokacin yana da kyau a guji gaba daya. Fitness yana da tasiri kawai tare da ingantaccen abinci mai gina jiki. Idan kana son rage kiba ka zauna lafiya, abinci mai gina jiki a cikin wasanni ya zama:

  • mafi kyawun adadin kuzari;
  • PFC mafi kyau duka;
  • ba tare da kwatsam tsalle daga "zagorow" a ranakun azumi, da akasin haka.

Muna kuma ba da shawarar ku karanta labarin: Yadda za a iya haɓaka cikin aminci daga cin abinci: cikakken aikin aiki.

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