Ka'idodin abinci mai kyau kafin horo

Kar ka manta da cin abinci daidai kafin horo: godiya ga abinci cewa jiki yana karɓar makamashi mai mahimmanci kuma yana shirya nauyin mai zuwa.

Rage nauyi, samun nauyi, zama cikin tsari. Duk waɗannan manufofin sun ƙunshi abubuwa biyu na duniya: wasanni da ingantaccen abinci mai gina jiki. Mun zazzage abubuwa da yawa don haɗa muku jagora mai sauƙi kuma mai fahimta ga abinci mai gina jiki yayin motsa jiki.

A cikin wannan labarin, za mu gaya muku game da siffofin amfani da makamashi na jiki, dalilin da yasa ake buƙatar sunadarai, carbohydrates da fats. Kuma mun ce nan da nan - babu wani menu da aka shirya a nan, akwai samfurori. Ba za a tallata kayan abinci da magunguna a nan ba - duk abin da yake na halitta ne kuma ba tare da doping ba. 

Bari mu fara da asali - adadin kuzari.

Haɗu da Wilbur Atwater a cikin hoto.

Masanin kimiyyar Amurka. 1844-1907

Shi ne ya ba da shaidar cewa za a iya amfani da dokar kiyaye makamashi gaba ɗaya ga jikin ɗan adam. A cikin karni na 19, an yi imani cewa wannan doka ta shafi kawai ilimin kimiyya. Godiya ga Wilbur Atwater, yanzu an rubuta adadin kuzarin abinci akan fakitin, kuma sunadaran sunadarai, fats da carbohydrates ana ɗaukar su sune manyan abubuwan kuzari ga jiki.

Gaskiya mai ban sha'awa. Ya bayyana cewa akwai ra'ayoyi guda biyu - ƙimar makamashi da ƙimar abinci mai gina jiki. Na farko yana nuna adadin adadin kuzari kawai. Na biyu shine abun ciki na caloric, adadin sunadarai, fats, carbohydrates da bitamin. 

Bisa ga dokar kiyaye makamashi, a lokacin hutawa jiki kuma yana kashe albarkatun don kula da ayyukan rayuwa. Misali, a halin yanzu kuna karanta wannan labarin, a sarari a hutawa. Jikin ku a lokaci guda yana ciyar da adadin kuzari akan bugun zuciya, zazzabi, kwararar jini, metabolism, aikin gabobin da ƙari mai yawa.

Menene abincin calorie yau da kullun?

Adadin makamashin da ake buƙata don kula da jiki a halin da ake ciki yanzu ana kiransa abincin calorie yau da kullum. Misali daga rayuwa. Mutumin yana so ya rasa nauyi. Kaifi Yana rage cin abinci a cikin bege na kawar da kitse mai yawa. Yaya jiki ya gane shi - damuwa, dole ne ku tsira. Metabolism yana damuwa, kwakwalwa yana ba da sigina akai-akai ga abinci mai gina jiki, sannan raguwa ya faru. Ba tare da la'akari da son rai ba. Ƙoƙari a banza.

Ko da mutum ya kai ga asarar nauyi tare da wannan tsarin, to tsokoki da ruwa za su rasa. Amma ba mai.

Yadda za a lissafta yawan adadin kuzari na yau da kullum ga maza da mata?

Akwai ƙididdiga guda goma sha biyu masu kyau don ƙididdiga. Kowane ɗayansu yana kaifi don wasu lokuta na yanayin jiki da yanayin waje. Hanyar da aka fi sani ita ce dabarar Miffin-Joer. A cewar masana, dabarar tana nuna mafi daidai sakamakon ga mutanen da ba tare da cututtukan cututtuka ba.

Wajibi ne a gyara wadannan hanyoyin kowane wata. Idan kun gudu don makonni 4 na farko da safe don mintina 15, kuma a wata na biyu kun yanke shawarar ƙara hawan hawan ƙarfin horo. Sa'an nan abincin calorie zai bambanta. 

• Yin don asarar nauyi - muna la'akari da al'ada na adadin kuzari, rage shi da 15% kuma gina abinci bisa ga wannan darajar.
• Yin aiki akan riba mai yawa - akasin haka, muna ƙara ƙimar ta 15% kuma muna gina abinci daga wannan darajar.
• Yin aiki don kiyaye siffar - lokacin da muka bi abincin calorie yau da kullun.

Dabaru daban-daban, hacks na rayuwa, abinci da kayan haɓaka tsoka suna amfani da waɗannan ƙa'idodi. Ni da kai kaɗai mun san game da dokar kiyaye makamashi. Idan da gaske ne komai yana da sauƙi sosai, da za mu buɗe ɗakunan karatu, ba kulake na motsa jiki ba. Duk abin da ake nufi shine a cikin abinci, wato a cikin rarraba sunadarai, fats da carbohydrates. Bari mu yi magana a kansu.

Sunadaran, fats da carbohydrates

Mun riga mun fahimta a sama cewa sunadarai, fats da carbohydrates sune tushen makamashi. Bari mu bincika ba tare da sharuddan kimiyya ba wanda ke da alhakin menene.

1. Sunadaran suna kafawa kuma suna dawo da kyallen jikin jiki (ciki har da kyallen tsoka).
2. Carbohydrates sune tushen makamashi.
3. Fats suna kare jiki daga asarar zafi kuma suna kare gabobin ciki. 

A baya, mun yi cikakken bayani abin da ke haifar da rashin kulawa da carbohydrates a cikin abinci. Sabili da haka, dangane da manufofin horo, an gina rarraba BJU a cikin abinci mai gina jiki.

Wadanne abinci ne ke da kyau don abinci mai gina jiki kafin motsa jiki?

Muna lissafin samfuran masu amfani kawai:

• PROTEINS - Cuku, nama, qwai, kifi da abincin teku.
• FATS - Zaitun, zaituni, gyada, ƙwayar alkama, avocados, tsaba na sesame, gyada.
• CARBOHYDRATES - Gurasa, taliya na durum, kayan lambu, hatsi, 'ya'yan itatuwa, madara.

Dokokin abinci da abinci a lokacin aikin jiki

• Idan muna rage kiba: 50% sunadaran, 30% fats, 20% carbohydrates.
• Idan muna samun taro: 30% sunadaran, 40% fats, 30% carbohydrates.
• Idan muka goyi bayan form: 30% sunadaran, 45% fats, 25% carbohydrates.

Lissafin ya dogara ne akan abincin calorie yau da kullum. Dangane da irin wannan adadin, an gina abinci a lokacin motsa jiki. Tun da muna wasa wasanni kuma muna son cin abinci daidai, bari mu kuma koyi ka'idodin abinci mai gina jiki kafin horo.

1. Abincin kafin horo 2 hours kafin farawa, don haka jiki yana da lokaci don narkar da komai. Rashin cin abinci yana iya haifar da suma.
2. Idan horo shine aerobic - karin carbohydrates, idan ƙarfin horo - ƙarin sunadaran.
3. Cin abinci bayan motsa jiki - bayan sa'o'i 2, don haka jiki yana sarrafa kitsensa zuwa makamashi.
4. Bayan motsa jiki, abinci mai kyawawa wanda ke da wadata a cikin sunadarai.
5. A cikin dukan zaman da kuma bayan shi, sha ruwa mai yawa kamar yadda zai yiwu don kula da daidaituwa a cikin jiki.

Hanyar samun jiki mai kyau yana farawa a teburin dafa abinci. Yi nazarin duk abin da kuke ci a cikin mako guda. Yi lissafin yawan adadin kuzari na yau da kullun, tsara manufa kuma zaɓi shirin horo.

Abu mafi mahimmanci shine cewa babu wani sakamako mai sauri a cikin aiki akan kanku. Yi haƙuri.