Shawarwari ga 'yan wasan ganyayyaki

Akwai ra'ayi cewa abincin 'yan wasan ganyayyaki ba shi da bambanci da kowane irin abinci mai kyau, ban da nama, wanda da gangan suka ƙi. Kawai suna bin sa, wasu daga cikinsu suna jin dadi kuma suna ci gaba da doke bayanan da suka kafa, yayin da wasu kuma suka bada wani lokaci suka koma matakin farko. Masana na ganin dalilan faruwar wannan lamari a cikin rashin bayanai. A takaice dai, ba kowa ne ya san har ila yau game da ingantattun kayan masarufi da mai son cin ganyayyaki ke bukata ba, da yadda ake samun su.

Wasanni da nau'ikan cin ganyayyaki

Menene cin ganyayyaki? Wannan cikakkiyar falsafa ce, saboda godiya ga kowa da kowa zai iya biyan buƙatunsa da bukatun abinci. Tabbas, a yau duniya ta san sama da nau'ikan 15 na halittun ta. Wanne ne ya fi kyau ga dan wasan mai cin ganyayyaki? Ya zama cewa shi da kansa ne zai iya amsa wannan tambayar.

A ƙarshe, kyakkyawan canji zuwa cin ganyayyaki ya haɗa da shiga matakai daban-daban guda 5:

• kin amincewa da naman dabbobi masu dumi;
• kin cin naman kaji;
• kin kifi da abincin teku;
• ƙin ƙwai;
• ƙi daga kayayyakin kiwo.

Kuma wanene ya san wacce yake so ya dakatar da ita. Tabbas, gwargwadon shawarwarin masana, jiki zai karɓi nasa, kuma ɗan wasan kansa zai ji da kyau. Bugu da ƙari, zai iya ci gaba da gina ƙwayar tsoka idan ya cancanta kuma ya kafa sabbin bayanai.

Sharuɗɗan Abincin Abincin Abinci ga 'Yan wasan Cin ganyayyaki

Don farin ciki da lafiya, mutumin da yake mai da hankali ga wasanni baya buƙatar sosai:

• don dawo da ƙwayar tsoka;
• bitamin A, B1, B2, B6, B12, C, E;
• haka ma abubuwa masu amfani kamar zinc, calcium da potassium.

Kuna iya samun su cikakke kawai ta hanyar tunani mai kyau ta hanyar tsarin abinci na yau da kullun da kuma tabbatar da cewa menu ya bambanta kamar yadda ya yiwu. Amma abin da ya fi ban sha'awa shi ne cewa a wasu yanayi, ba kawai rashi na bitamin da ma'adanai ne mai girma ba, har ma da wuce haddi. Amma abu na farko da farko.

Protein

Don haɓaka ƙwayar tsoka, ɗan wasa yana buƙatar ɗaukar furotin na 250 - 300 g kowace rana. Wannan adadi ba a nuna shi kwatsam, amma ana ɗauka ne a kan nauyin 1,5 - 5 g na furotin a kowace kilogram na nauyin “bushe”. Haka kuma, wannan furotin dole ne ya zama cikakke. Watau, ta kunshi muhimman amino acid 8: tryptophan, methionine, threonine, leucine, valine, isoleucine, phenylalanine.

Masu cin ganyayyaki sukan sami matsala tare da wannan saboda ƙarancin sunadaran shuka, waɗanda suke samun sauƙin shawo kan su saboda ƙa'idar haɓakawa, ko haɓakawa. Wannan shine lokacin da ake cinye nau'ikan abinci na shuka iri-iri a lokaci ɗaya, kowannensu yana ɗauke da wani yanki na mahimman amino acid. Sanannen misalan wannan su ne karin kumallo na miya da burodi na gari, shinkafa da wake, stews da na masara. Iyakar abin da ke cikin wannan "abincin" shine wuce haddi na carbohydrates. Tabbas, dan wasa kuma yana buƙatar su, amma a cikin matsakaici, in ba haka ba za ku iya manta da wani lokacin taimako. Amma ko a nan yana yiwuwa a gyara lamarin. Kayayyakin waken soya da kayan abinci masu gina jiki bisa su ga ƴan wasa suna magance matsalar yawan ƙwayoyin carbohydrates saboda amfanin furotin soya.

Ya fi sauƙi ga masu cin ganyayyaki masu cin ganyayyaki. Za su iya ba da kayan kiwo marasa ƙima, alal misali, don samar da kansu da furotin mai yawa kamar yadda zai yiwu. Abin sha'awa, a tsakanin ƙwararrun masu gina jiki masu cin ganyayyaki, cuku mai ƙarancin kitse yana cikin manyan jita-jita da aka fi so da suke ci a kullum. Af, madara mai laushi ya tabbatar da kansa da kyau. Bayan haka, mutane da yawa sun ji game da yadda sanannun a cikin da'irori na ginin jiki Sergio Oliva ya shirya don gasar "Mr. Olympia" akan burodi da madara. Kuma wannan duk da cewa a cikin layi daya ya kuma yi noma a wurin gini. Kuma duk saboda a cikin 100 g na madarar madara akwai har zuwa 3,5 g na furotin kuma har zuwa 1 g na mai. Na ƙarshe, ta hanya, ma yana da matuƙar mahimmanci.

fats

Me Yakamata Dan Wasan Cin Ganyayyaki Ya San Game da Maiko? Cewa dukkansu sun saba zuwa gida uku:

1. 1 Shin wadanda kwayoyin halittarsu suka cika da hydrogen. Dangane da haka, idan sun shiga cikin jini, suna samar da sinadarai wanda sai a sanya su a cikin adipose tissue. Af, cikakken mai shine tushen mummunan cholesterol. Mafi kyawun misalin irin wannan mai shine margarine. Duk da haka, ana samun su a cikin kwai gwaiduwa, kayan kiwo, cakulan, don haka yana da kyau a iyakance amfani da su;
2. 2 - bi da bi, waɗanda babu irin wannan adadin hydrogen a cikinsu, wanda zai iya kasancewa. Bugu da kari, galibi galibi suna shiga jiki a cikin yanayin ruwa, saboda haka suna samun nutsuwa cikin sauƙin, yayin da suke da kyakkyawar tasiri akansa da rage matakin mummunan cholesterol. Tushen kitse mara ƙamshi shine mai na kayan lambu, kwayoyi, kifi, tsaba, zaituni, avocados;
3. 3 - a wasu kalmomin "sosai unsaturated". Ba lallai ba ne a faɗi, ana ɗaukarsu masu amfani sosai. Kuna iya wadatar da jikin ku dasu ta amfani da mai na kayan lambu, tsaba, kwayoyi da kifi.

'Yan wasa, da kuma mutanen da kawai ke neman rage kiba ta hanyar motsa jiki, suna bukatar rage adadin kitse mai cike da kitse, tare da maye gurbinsu da wadanda ba su dace ba da kuma wadanda ba su dace ba. Bugu da ƙari, daga baya zai sami sakamako mai kyau ba kawai ga sakamakon su ba, har ma ga yanayin lafiyar gaba ɗaya, musamman, kan aikin tsarin zuciya da jijiyoyin jini.

carbohydrates

Suna zagaye muhimman abubuwa guda uku waɗanda a tare suke haɗa daidaitaccen abinci, amma ba koyaushe suke amfanar da jiki ba. Gaskiyar ita ce wuce haddi na carbohydrates ana ajiye su "don daga baya" a cikin nau'in kitse na subcutaneous. Kuma wannan yana nufin cewa ɗan wasan ba zai daɗe yana ganin kumburin ciki da ake nema ba. Don hana wannan yanayin kuma samar da kanku da kuzari, zaku iya cin abinci na asalin shuka tare da ƙarancin glycemic index da. Muna magana ne game da buckwheat, dankali, shinkafa, taliya mai duhu, burodi na gari.

A lokaci guda, yana da kyau a iyakance adadin kayan zaki, gami da 'ya'yan itatuwa. Kawai saboda don gina ƙwayar tsoka mai ƙarfi, kuna buƙatar cinye fiye da gram 4 na sukari a kilogram na nauyin jiki a kowace rana, da kyau ba da ƙarfe 9 na safe ba kuma daga baya fiye da ƙarfe 6 na yamma. Kodayake koyaushe kuna iya daidaita lokacin, dangane da halayen mutum na jiki da ayyukan yau da kullun.

Kuna iya tabbatar da cewa komai daidai ne tare da yawa da ingancin carbohydrates masu shiga cikin jiki ta hanyar sarrafa haɓakar ƙwayar tsoka. Don yin wannan, kuna buƙatar lissafa wa kanku mafi yawan adadin sugars waɗanda za a sha yau da kullun, sa'annan a sauƙaƙe a zagaye kugu yayin inhalation da fitar da iska tare da ƙarar ƙafafu, hannaye da kirji. Ba lallai ba ne a yi haka kowace rana, amma aƙalla sau 2-3 a mako. Zai fi kyau a yi rikodin bayanan da aka samo a cikin bayanan alamun alamomin horo don zuwa ƙarshe su yanke hukunci daidai da su.

A wasu kalmomin, idan ƙara yawan sugars baya haifar da kyakkyawan sakamako, zaka iya tare da lamiri mai tsabta tsinkaya wani kaso na sinadarin carbohydrates don neman furotin ko lafiyayyen mai. Gaskiya ne, kafin haka kuna buƙatar sake nazarin ra'ayoyinku game da tsawon lokacin horo, ban da "sarrafawa". Wataƙila ita ce musababin gazawar.

Iron

Duk muhawarar likitanci don fifita omnivorousness ya dogara ne akan ƙarancin adadin ƙarfe da ake buƙata a cikin kayan shuka. Akwai ra'ayi cewa mutanen da suka ƙi nama ba su da ƙarancin wannan alama, kuma, saboda haka, da. Amma a aikace yana nuna cewa ba duka bane kuma ba koyaushe bane. Labari ne game da nau'ikan baƙin ƙarfe da kuma halin da halittar kanta ke da ita.

Akwai ƙarfe hame da kuma ba-heme… Na farko yana samuwa a cikin nama da kifi, na biyu a cikin kayan shuka. Bugu da ƙari, duka nau'ikan suna hade da jiki, duk da haka, tare da ƙarfi daban-daban. Shanye baƙin ƙarfe ba na heme ya dogara da adadin wannan sinadari a cikin jiki. Idan ya yi kadan sai ya yi saurin gudu, idan kuma ya yi yawa sai ya rika gudu a hankali. Bugu da kari, da mataki na solubility a cikin hanji al'amura, da kuma kai tsaye shafi ingancin abun da ke ciki na abinci. Duk da haka, duk wannan ya ce kawai jiki yana da hankali sosai game da gland. An tabbatar da wannan gaskiyar ta gaskiyar cewa kashi 10 cikin XNUMX ne kawai na jimlar juzu'i ke ɗauka daga gare ta.

Amma abin da ya fi ban sha'awa shi ne cewa wannan ba abin mamaki bane, saboda wannan microelement yana da amfani kawai a ƙananan ƙwayoyi. Ironarfin wuce haddi, wanda shine ainihin mai gabatarwa, yana haɓaka samar da ƙwayoyin cuta kyauta. Wannan yana nufin cewa, sabanin, da yawa, yana cutar da jiki kuma yana rage girman saukin kamuwa da cututtuka daban-daban, gami da cutar kansa da cututtukan zuciya da jijiyoyin jini.

Maganar cewa matsakaicin ƙarfe zai kawo mafi girman fa'ida ga ɗan adam ba kome ba ne illa tatsuniya da aka haifa kusan rabin ƙarni da suka gabata a Amurka albarkacin ƙoƙarin 'yan kasuwa. A sakamakon haka, mutane sun saba da danganta duk wani bayyanar cututtuka na gajiya tare da rashin ƙarfe, ba ma zargin cewa mutum yana buƙatar 10 MG na wannan alama a kowace rana, kuma mace - 20 MG. Koyaya, wannan baya nufin cewa kuna buƙatar ƙirƙira samfuran tare da abun ciki. Maimakon haka, daga rashin amfani da kayan abinci na abinci tare da baƙin ƙarfe a cikin abun da ke ciki. Bugu da ƙari, a cewar likitoci, za su iya zama da amfani kawai a mataki na canji zuwa ga cin ganyayyaki, lokacin da jikin wasu mutane ya dace da sha na baƙin ƙarfe ba heme.

Wataƙila ɗayan substancesan abubuwa da gaske suke buƙatar cinyewa azaman ƙarin abincin abincin shine wannan.

Vitamin B12

Vitamin B12 yana da mahimmanci ga lafiyar kowa. Kawai saboda yana daukan bangare a cikin matakai na hematopoiesis kuma yana rinjayar aiki na tsarin jin tsoro. Kuma yayin da masu cin ganyayyaki na lacto-ovo za su iya samun shi daga kayan kiwo da ƙwai, yana da wahala ga masu cin ganyayyaki. Babu wani abincin shuka da aka ƙarfafa da wannan bitamin, don haka kawai za su iya ɗauka daga shinkafa da abin sha na soya, hatsin karin kumallo.

Babu iyakokin yau da kullun don cin bitamin B12. Amma an tabbatar da cewa shi kansa zai iya tarawa cikin jiki kuma a ajiye shi a can har zuwa shekaru da yawa. Saboda haka, mutanen da ba su daɗe da zama 'yan wasa mara cin nama ba sa buƙatar damuwa da ƙarancinsa da farko, kodayake likitoci sun nace a kan wajibcin cin abincinsa ta hanyar nau'ikan ƙarin abubuwan gina jiki. Sun bayyana wannan ta hanyar gaskiyar cewa ba shi yiwuwa a bincika matakin bitamin B12 a cikin jiki, kuma ana iya gano rashi kawai lokacin da matakan da ba za a iya juyawa ba a cikin aikin tsarin mai juyayi sun riga sun fara.

Daga duk waɗannan abubuwan da ke sama, mutum zai iya yanke shawara guda ɗaya kawai: abinci ya zama ya bambanta, amma komai yana da kyau cikin matsakaici. Wannan, ba zato ba tsammani, ya kuma shafi yawan abinci. Kuna buƙatar cin abinci don ku ji daɗi ba tare da cin abinci ba. A cikin gwargwadon abubuwan gina jiki, zaku iya mai da hankali kan shawarwarin Lance Armstrong da Chris Carmichael, waɗanda aka bayyana a cikin littafin "Abinci don Lafiya", bisa ga abin da ɗan wasan ke buƙatar:

• 13% furotin;
• 65% carbohydrates;
• 22% mai.

Tabbas, ana iya daidaita lambobin gwargwadon ƙarfin horon.