Contents
Ba kome ta yaya kuma me yasa mutum ya zama mai cin ganyayyaki - dalilai na iya bambanta sosai. Daga kula da lafiyar ku zuwa manufar addini. Amma yanzu kana sha'awar gina jiki, kuma tambaya ta taso a gabanka: zama mai cin ganyayyaki da wahalar samun ƙwayar tsoka, ko canza kanka ka fara cin nama? Wannan labarin an yi niyya ne don taimakawa duk waɗanda ba su da shiri don yin watsi da manufofinsu na dare ɗaya don gina cikakkiyar jiki ba tare da amfani da abincin nama ba.
Cin ganyayyaki, kamar yadda kuka sani, yana da manyan matakan ɗabi'a guda 5. Mun lissafta wadannan "matakai na tsani na kamala": kin jinin "jini" na nama mai dumin jini, rashin naman tsuntsaye daga abinci, kin kifaye da abincin teku, da ƙetare ƙwai tsuntsaye daga abinci. ƙin yarda da kayan kiwo, wato, cin abinci na musamman na asalin shuka (m cin ganyayyaki - "veganism").
Duk matakan da ke sama na kame kai ba su zama cikas ga gina ƙwayar tsoka a matakin da ake so ba. Shaidar tana da sauƙi kuma mai gamsarwa: duk babban adadin macro- da microelements da ake buƙata don jikinmu don haɓaka ƙwayar tsoka za a iya haɗa su a cikin menu na "masu cin ganyayyaki masu ƙarfi" a cikin adadi mai yawa.
A ƙasa akwai adadin macronutrient don masu gina jiki masu cin ganyayyaki waɗanda ke neman haɓaka tsoka, da kuma shawarwarin haɗa su.
Protein
Don matsakaicin girma na ƙwayar tsoka, mutum ya kamata ya ci sunadaran sunadaran a cikin adadin 1,5 kuma wani lokacin har zuwa 5 g da 1 kg na nauyin "bushe" nasa. Yawancin lokaci wannan shine kimanin gram 200-300 na furotin kowace rana. Dole ne wannan furotin ya zama cikakke - tsarin kwayoyinsa dole ne ya haɗa da dukkanin amino acid 8 masu mahimmanci: valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan, lysine.
Matsalar masu gina jiki masu cin ganyayyaki "masu tsauri" shine ƙarancin sunadaran kayan lambu. Lallai, abinci irin su goro, Peas, wake, wake, hatsi, kayan lambu, na iya ƙunsar furotin har zuwa kashi 35%, amma tsarin ƙwayar furotin ba zai haɗa da dukkan muhimman amino acid ba.
Sirrin masu cin ganyayyaki masu tsattsauran ra'ayi - "masu cin ganyayyaki" - shine ka'idar haɗin kai (daidaituwar juna) na sunadaran kayan lambu. Wannan ƙa'ida ta ƙunshi ɗaukar nau'ikan abinci iri biyu ko uku na kayan shuka, kowane ɗayansu yana ɗauke da mahimman amino acid.
Ana iya samun amino acid waɗanda ba su da tushe daga tushen furotin na shuka daga wani. Misali, karin kumallo na miya na lentil da burodin abinci na gari ya ƙunshi ƙarin amino acid don samar da cikakken furotin. Sauran misalan su ne shinkafa da wake, masara porridge ko gurasar masara da stew.
Ta hanyar cin abinci da aka yi daga kayan shuka da aka zaɓa yadda ya kamata, ɗan wasan zai sami cikakken furotin, kuma ba zai buƙaci kowane kayan dabba don samar da furotin ba. Duk da haka, irin wannan abincin yana da wadata a cikin carbohydrates, wanda ke da kyau don samun ƙwayar tsoka, amma yana da mummunan abu a lokacin lokacin aiki akan taimako.
Abin farin ciki, wanzuwar samfuran waken soya da abubuwan wasanni a cikin nau'in furotin soya ana iya la'akari da su azaman mafita ga matsaloli tare da wuce haddi na carbohydrates da haɓaka abinci mai gina jiki, tunda. Sunadaran soya cikakke ne kuma ya ƙunshi dukkan mahimman amino acid. Rashin ko rashi na amino acid masu mahimmanci yana haifar da raguwa, asarar nauyi, rikice-rikice na rayuwa, kuma cikin rashi mai tsanani - zuwa mutuwar jiki. Kuma idan tsokoki sun girma, to, babu wata tambaya game da rashin ƙarancin abinci na tushen shuka.
Idan kai ba “vegan” ba ne, za ka iya ƙara menu naka tare da sunadaran dabbobi masu “marasa nama” masu inganci.
Ƙananan kayan kiwo ga masu cin ganyayyaki na lacto
Cuku mai ƙarancin kitse shine babban samfuri don gina ƙwayar tsoka. Abincin da aka fi so na masu gina jiki masu cin ganyayyaki, yawancin su suna cinye daga 500 grams zuwa 1 kg kowace rana! Ni kaina na kwashe shekaru 10 ina jagorantar wannan al'ada, kuma ina ɗaukar cukuwar gida kamar burodi. 100 grams na ingancin bushe gida cuku ya ƙunshi kusan 18 g na cikakken furotin, 0 zuwa 5 g na cikakken mai, kuma bai wuce 2 g na carbohydrates ba.
Madarar madara - Shin kun taɓa jin labarin yadda Sergio Oliva ya shirya don gasar Mr. Olympia, yayin da yake aiki tuƙuru a wurin gini kuma yana cin kusan gurasa da madara kawai? 100 grams na madara maras mai ya ƙunshi 0 zuwa 1 g na mai, 3,5 g na furotin da 3,5 g na sukari na madara. Hakanan zaka iya amfani da duk wasu samfuran kiwo marasa ƙiba.
fats
Abincin "mai ginawa" na gargajiya don samun ƙwayar tsoka yana ɗauka cewa 20% na yawan adadin kuzari zai ƙunshi mai. Dangane da abun da ke tattare da sinadarai, ana iya raba kitse zuwa nau'ikan iri uku: cikakken, unsaturated da polyunsaturated.
An shawarci masu gina jiki da su rage yawan kitsen mai a cikin abinci gwargwadon iyawa, dogaro da kitsen da ba shi da tushe da kuma mai da yawa., saboda yana ba ku damar magance matsalolin yadda ya kamata tare da high cholesterol da wuce haddi mai subcutaneous.
Mai cin ganyayyaki na iya samar wa jikinsu cikin sauƙi da adadin kitsen da bai dace ba ta hanyar haɗa da avocado, gyada da ƙwaya, zaitun da man zaitun a cikin abinci. Abinci irin su almonds, walnuts, sunflower, masara da mai waken soya sune tushen tushen mai mai yawa.
carbohydrates
Idan wani ƙarin ɓangaren furotin zai amfane ku kawai, to, yawan adadin carbohydrates ba zai yi jinkirin canzawa zuwa mai mai banƙyama ba, wanda zai dogara da abin rufe cubes na ciki. An san cewa mafi kyawun tushen sukari a cikin abincin masu gina jiki shine samfuran shuka waɗanda ke da ƙarancin glycemic index kuma suna da wadatar fiber. Da farko, waɗannan samfurori ne irin su shinkafa, buckwheat, dankali, taliya da aka yi daga gari mai duhu da burodin abinci.
Ba na ba da shawarar cin abinci mai yawa na 'ya'yan itatuwa masu dadi masu arziki a cikin fructose da cin abinci mai dadi gaba ɗaya ba., baratar da kansa da kalmar "Yanzu ina cikin wani lokaci na aiki a kan taro, kuma zan iya iya cin komai." Ba za ku taɓa samun damar gina ƙarfi, ingancin ƙwayar tsoka ba idan ba ku da ƙarfi sarrafa adadin da ingancin carbohydrates a cikin abincin ku. Yawancin lokaci, don haɓaka tsoka, ya isa ya ɗauki daga 2 zuwa 4 g na sukari a kowace kilogiram na nauyin jiki kowace rana, rarraba wannan kashi zuwa sassa da yawa, da cin waɗannan sassan tsakanin 9.00 da 18.00. Koyaya, waɗannan alkalumman daidaikun mutane ne kuma yakamata a lissafta su bisa bayanan sirri.
Idan ba kwa son yin iyo cikin kitse mara amfani, fara kirgawa da sarrafa yawan abincin ku na yau da kullun. Ƙaddara wa kanka ainihin adadin yau da kullun na sukari. Sau ɗaya ko sau biyu a mako, da safe, auna kewayen kugu yayin da kuke shaƙa da fitar da numfashi, da kuma ƙarar hannayenku, ƙafafu, da kirji. Ajiye bayanan horon ƙarfin ku, bayanan anthropometric, da ci na carbohydrate. Zana kyakkyawan ƙarshe daga bayanan. Idan babu karuwa a ƙarfin da ƙwayar tsoka, dan kadan ƙara yawan adadin carbohydrates na yau da kullum.
Idan ƙari na sukari bai ƙara sakamakon ba, amma kawai yana ƙara yawan kitsen ciki, a kwantar da hankali a kan carbohydrates kuma fara neman kurakuran ku. Gwada ƙara yawan furotin ko mai mai lafiya a cikin abincin ku. Sake tunani tsarin horonku. Kawar da yiwuwar overtraining, mayar da hankali a kan motsa jiki na asali yayin da rage tsawon lokacin horo da kuma rage yawan horo.
Iron
Wannan nau'in ba zai iya tasiri sosai ga haɓakar ƙwayar tsoka na mai gina jiki ba, tun da yake ba macronutrient ba ne, wato, babban bangaren abinci mai gina jiki, kamar sunadarai ko carbohydrates. Me yasa ake samun irin wannan hargitsi a kusa da wannan, a zahiri, wani abu ne na yau da kullun, idan ana maganar cin ganyayyaki? Shin ba zai yuwu ba da gaske a sami matakin ƙarfe-hemoglobin na yau da kullun ba tare da nama ba, bear kuma ku haifi ɗa na al'ada, haɓaka yara ko haɓaka tsoka mai ƙarfi? Aiki ya tabbatar da akasin haka, kuma za mu dan dakata a kan ka'idar.
Iron wani bangare ne na haemoglobin, wanda ke isar da iskar oxygen zuwa kowane bangare na jikin mutum. Abubuwan da aka ba da shawarar yau da kullun na baƙin ƙarfe suna kusa da 20 MG na mata da MG 10 na maza. Akwai nau'i biyu na baƙin ƙarfe: hematogenous da wadanda ba hematogenous. Ana samun nau'ikan baƙin ƙarfe na hematogenous a cikin kifi da nama, waɗanda ba hematogenous ba - a cikin samfuran shuka.
Kawai 10% na baƙin ƙarfe da ake ci ana cinyewa yawanci daga abinci, wanda yayi magana, da farko, game da halin kulawar jikinmu ga wannan microelement. Da'awar "kayan ƙarfe yana da kyau ga lafiyar ku" shine ainihin ɗaya daga cikin tatsuniyoyi mafi haɗari. Ana tsammanin cewa dalilin wannan tatsuniya shine "ƙarar ƙarfe" na tallan talabijin da ya faru a Amurka shekaru 50 da suka wuce. Tallan ya yi kama da haka: "Shin kuna fama da rashin ƙarfe a cikin jini?", wanda ya zama ganewar asali ga duk wani bayyanar gajiya a Amurkawa.
A lokaci guda, baƙin ƙarfe, ko da yake yana da amfani a cikin ƙananan allurai, yana da matukar barazana ga lafiyar ɗan adam a mafi girma. Kowa ya ji game da fa'idodin antioxidants don rage tsarin tsufa da rage damar ciwon daji. A lokaci guda kuma, babu wanda ke zargin cewa ƙarfe shine pro-oxidant kuma yana ƙarfafa samar da radicals kyauta. Girman matakin ferritin (matakin ƙarfe) yana sa mutum ya zama mai saurin kamuwa da cututtuka daban-daban, ciki har da nau'ikan ciwon daji, kamar kansar huhu, hanji, mafitsara, da esophagus. Hakanan yana ƙara haɗarin lalacewar nama a cikin bugun zuciya da bugun jini.
Masu cin ganyayyaki suna alfahari da kashi 70 cikin XNUMX na rashin yiwuwar kamuwa da cutar kansa, tun da suna da ɗan rage matakin ferritin, duk da haka, ya isa sosai don kula da duk ayyukan ilimin lissafi a matakin al'ada.
Layi na ƙasa: Idan ba ku ci naman ba, ku ci wasu abinci mai wadataccen ƙarfe lokaci-lokaci (alayyahu, busassun apricots, apricots, zabibi), amma guje wa cin zarafi na abubuwan ƙarfe na wucin gadi.
Fa'idodin cin ganyayyaki
1. Rage hadarin kamuwa da cututtukan jijiyoyin jini 2. Rage matakan lipoprotein marasa yawa (“bad” cholesterol) 3. Rage hawan jini 4. Rage haɗarin kamuwa da cutar kansa iri-iri 5. Rage haɗarin kiba 6. Rage haɗarin cutar kansa. haɗarin ciwon sukari marasa dogaro da insulin 7. Ƙananan rikice-rikice na gastrointestinal tract 8. Komawar atherosclerosis 9. Rage haɗarin nephrolithiasis.