Menene taimaka ƙara yawan ƙwayar tsoka? Protein, aka gina jiki! Yadda za a lissafta adadin furotin na yau da kullun ga dan wasa da kuma inda ya fi dacewa don ɗaukar shi don masu cin ganyayyaki, wani malamin motsa jiki na yoga ya gaya mana, ƙwararren mai gina jiki da mahaliccin "Tsarin Ci Gaban Haɗin Kai" Alexei Kushnarenko:
“Protein kalma ce ta Ingilishi wacce ke nufin furotin. Sunadaran suna rushewa zuwa amino acid, daga cikin abin da aka gina tsokar mu. Idan mutum yana motsa jiki, yana buga wasanni masu juriya, ko kuma yana buƙatar cimma duk wata manufa ta ci gaban jiki, to zai buƙaci adadin adadin amino acid a cikin jiki. Ana ƙididdige adadin yau da kullun da ake buƙata don ɗan wasa bisa ga tsarin gram 2 na furotin a kowace kilogiram 1 na nauyi, la'akari da duk abinci kowace rana. Akwai aikace-aikace na musamman don wayowin komai da ruwan da ke kirga furotin, fats da carbohydrates (BJU). Bayan cin abinci, zamu shigar da bayanai a cikin shirin game da nau'in abinci da nau'in gram nawa muka ci, kuma aikace-aikacen yana ba da sakamakon kai tsaye, nawa BJU ya shiga jikin mu, kuma idan ya cancanta, za mu iya ƙarawa, ciki har da amfani da kayan furotin na wasanni na musamman. . Har zuwa kwanan nan, furotin da aka fi sani da su a masana'antar wasanni an dauki su a matsayin furotin da aka yi daga madarar madara. An fi sauƙi a rushe shi cikin amino acid kuma a cikin wannan abun da ke ciki ya fi dacewa da jiki. Amma wannan samfurin bai dace da vegans ba. A cikin 'yan shekarun nan, kamfanoni suna samar da furotin bisa ga soya, fis, hemp da chia. Hakanan akwai kamfanoni waɗanda ke aiki tare da albarkatun gida na gida kuma suna cire furotin daga tsaba da abincin sunflower, abokantaka na muhalli, ba tare da GMOs ba. An raba furotin zuwa digiri uku na tsarkakewa: maida hankali, ware da hydrolyzate. Inda maida hankali shine matakin farko na tsarkakewa, keɓewa shine matsakaici, kuma hydrolyzate shine mafi girma. Tare da taimakon membrane jiyya na abincin sunflower, masana kimiyyanmu sun kusanci abun da ke kusa da keɓancewar furotin. Sai dai itace cewa ga vegans, raw foodists, da kuma duk wanda ya yi wannan tambaya, yanzu akwai wani cancantar maye gurbin whey gina jiki.
Tabbas, zan iya ba da shawarar kawai bisa ga gogewar kaina, don haka na kwatanta abun da ke tattare da amino acid na sunadaran sunadaran guda biyu, wanda aka yi daga whey da ɗayan daga tsaba na sunflower da abinci. Na yi mamakin cewa layin amino acid na ƙarshe ya zama mai arziƙi, ya ƙunshi immunomodulator L-glutamine da chlorogenic acid, wanda shine ƙarin mai ƙonewa.
Batun wuce gona da iri yana sau da yawa tare da sha'awar da ba a sarrafa ba don kayan zaki. A cikin gaggawa don biyan sha'awa, mutum ba koyaushe yana da lokacin fahimtar ko wannan shine ainihin buƙatar jikinsa ko kuma amsawar damuwa. Menene hormones ke da alhakin sha'awar ciwon sukari? Kuma ta yaya za a iya rage wannan bukata?
"Akwai hormones insulin da cortisol. Cortisol wani hormone ne na damuwa da ake samarwa a lokuta daban-daban, ciki har da tsawon lokaci tsakanin abinci, wato, jiki yana ganin yunwa a matsayin damuwa kuma ya fara samar da cortisol, haka ma idan ba mu sami isasshen barci ba. Cortisol yana taruwa kuma an sake shi cikin jini a ɗan damuwa. Matsayin cortisol a cikin jini yana raguwa da insulin, don haka an jawo mu zuwa kayan zaki, wanda amfani da shi yana taimakawa wajen samar da shi. Don samun ma'auni, kuna buƙatar samun isasshen barci, ƙara yawan adadin abinci a lokacin rana, yayin da ba a ƙara ƙarar sa ba, koyi kula da kwanciyar hankali na ciki a cikin yanayi masu damuwa, jituwa da gamsuwa. Kuma a sa'an nan, riga a matakin sinadarai, za mu rage sha'awar kayan zaki. Ya kamata a lura cewa sukari yana shiga jiki tare da samfurori daban-daban.
Alal misali, idan muka ci bulo tare da 'ya'yan poppy da cakulan, wanda shine abincin carbohydrate mai sauri, muna samun tsalle-tsalle a cikin insulin a cikin jini. Kodayake mun gamsu da jin yunwa, amma saboda gaskiyar cewa carbohydrates suna da sauri, bayan rabin sa'a ko sa'a muna so mu sake cin abinci. Bugu da kari, bulo mai dadi da aka yi daga fulawa mai tsafta shima zai yi mummunan tasiri ga microflora na hanjin mu, ba shi da darajar sinadirai. Sabili da haka, ya kamata a ba da fifiko a cikin wannan yanayin don jinkirin carbohydrates, waɗannan na iya zama legumes, hatsi, muesli.
Ku bi da jikin ku da ƙauna da kulawa, kuyi abin da kuka tsara na dogon lokaci, kuma ku tuna, jiki shine abokin ku akan hanyar da aka zaɓa!