Wani mai karɓa shine ƙarin abinci mai gina jiki ga abinci mai gina jiki, wanda ya ƙunshi carbohydrates da furotin, tare da madaidaiciyar gefen fifikon na farkon. 'Yan wasa waɗanda ke horarwa don amfani da ƙwayar tsoka. Arin yana ba ka damar ƙara yawan abincin kalori na abincin yau da kullun na mai motsa jiki mai motsa jiki.
Kalmar "gainer" a fassara daga Ingilishi na nufin - "riba", "shiga". A cikin sauƙi, mai karɓa shine cakuda wanda zai ba ku damar sake cike gibin kalori bayan kashe kuɗaɗe mai yawa.
Wanene yake buƙatar irin wannan samfurin kuma me yasa?
Don fahimtar abin da mai riba yake cikin abinci mai gina jiki, dole ne mu gano wanda ke buƙatarsa kuma me yasa:
- Yana ba ka damar ƙara adadin shagon glycogen a cikin hanta. Daga glycogen ne dan wasan ke samun kuzari yayin horo mai karfi;
- Ridarfafa ƙarancin kalori a cikin abincin;
- Yana ba ka damar gina tsoka da sauri;
- Yana rufe taga mai gina jiki-carbohydrate wanda ke faruwa bayan ƙarfin horo;
- Yana hanzarta tafiyar da rayuwa.
Shin kuna tsammanin duk yan wasa suna buƙatar mai karɓa, saboda wannan ƙimar calori ce mai matuƙar ƙarfi, wanda, ban da ƙara yawan ƙwayar tsoka, yana da kyau wajen inganta ɗora kitse?
- Ana ba da shawarar kayan aiki sosai don ectomorphs - mutanen da ba su da ɗabi'a don tara ƙwayoyi. A gare su, masu karɓar carbi shine hanya kaɗai don haɓaka tsoka;
- Dangane da haka, yakamata masu riba mai amfani suyi amfani da waɗanda suka samu. Wannan rukuni ne na mutane waɗanda ke ƙoƙari ta kowane hali don gina kyakkyawar sauƙi na sikirin tsoka, amma, kash, ba kwayar halittar wannan ba;
- Ana nuna ƙarin abincin ga mutanen da ke da jadawalin cin abinci, misali, saboda mahimmancin yanayin aiki. Samun cakuda mai gina jiki a cikin kayan ajiya, zasu iya maye gurbin cin abincin gaba ɗaya kowane lokaci;
- 'Yan wasan da ke amfani da kwayoyin cutar (anabolic and androgenic) suna bukatar furotin da yawa sosai da kuma carbohydrates ta yadda ba za su iya cin wannan sosai ba. Ka tuna cewa suma suna ciyar da adadin kuzari a cikin dakin motsa jiki. A wannan yanayin, masu cin riba suna zuwa ceto;
- 'Yan wasa na CrossFit suna amfani da mai riba akai-akai. Theayyadadden aikin horon su ya ƙunshi babban amfani da glycogen, wanda dole ne a cika shi koyaushe.
- Har ila yau, an haɗa ƙarin a cikin abincin masu ƙarfin iko waɗanda ke buƙatar ƙwayoyin carbohydrates masu rikitarwa koyaushe ba tare da ɗora Kwatancen tsarin hanjin ciki ba.
Yanzu kun fahimci dalilin da yasa ake buƙatar mai riba a cikin wasanni kuma menene fa'idojin sa ga wasu rukunin athletesan wasa?
Me ya kunsa?
Don ma fahimci abin da ake buƙata don riba a matsayin kari ga abinci mai gina jiki, bari mu bincika abin da ya ƙunsa sosai. Akwai ƙananan nuance a nan. Duk da suna na yau, akwai samfuran da yawa tare da abubuwa daban-daban.
- Hadadden carbohydrates koyaushe suna taka rawa a cikin cakuda: maltodextrin, sitaci multicomplex;
- Matsayi na biyu dangane da yawa, dangane da BJU, ya shagaltar da sunadarai: sunadaran soya, madarar foda, furotin mai tsabta;
- Masana'antu daban-daban suna haɓaka abun a cikin hanyar su, gami da ƙaramin kashi na mai, halitta, amino acid, ɗanɗano, bitamin, da sauransu.
Bayan sanin abin da aka samu mai riba dashi, mutum na iya tunanin cewa yana kama da girgiza furotin na yau da kullun. Koyaya, wannan kwata-kwata ba daidai bane, tunda ƙarshen shine furotin na 60%, kuma na farkon yafi yawan cakuda carbohydrate. Protein yana nan anan kawai don sauƙaƙe aikin narkewa, da kuma ɗan rage jinkirin shan glucose.
Yanayin carbohydrates zuwa furotin ya bambanta tsakanin masana'antun. Ananan jiragen ƙasa sune 90% na tsohuwar kuma kawai 10% na ƙarshe. Samfurin da ya fi tsada akan samfurin yana riƙe da rabo 80/20%. Masu cin nasara tare da halitta suna da tsada, amma suna ba da tabbacin haɓakar tsoka a cikin mafi kankanin lokaci. A hanyar, ana iya shirya cakuda carbohydrate-mai gina jiki kai tsaye ta hanyar haɗa abubuwan da aka tsara daidai gwargwado. Duk abin da ake buƙata shine siyan sitaci da furotin daga shagon abinci mai gina jiki.
Me za'a iya maye gurbinsa?
A cikin sashin da ya gabata, mun gano abin da mai riba ya ƙunsa kuma ya zo ga ƙarshe cewa za ku iya shirya shi da kanku. Wata tambaya ta taso - ana iya maye gurbin ta da wani abu daidai, amma sananne sosai?
Idan muka zana kwatankwacin daidaici, mai iya samun inganci za a iya kwatanta shi da ɓangaren alkama na alawar alkama da madara da sukari. Samfurin mai arha yayi kama da yanki na soso na soso da man shanu.
A gida, zaku iya yin hadaddiyar giyar ku ta amfani da dokoki masu zuwa:
- Yi amfani da madara, yogurt na halitta ko ruwan sabo a matsayin tushe;
- Don cika samfurin tare da furotin, ƙara cuku na gida, furotin furotin da aka saya, madara foda ko ƙwai kaza fararen fata a can;
- Maganin carbohydrate zai iya kasancewa daga zuma, jam, ayaba, hatsi, maltodextrin.
Sanin yadda ake maye gurbin mai riba, koyaushe zaku iya shirya irin wannan cakuda da kanku. Kamar yadda kake gani, ba lallai bane kuyi odar samfuran ƙetare.
Yadda ake amfani?
Yanzu bari mu bincika yadda ake ɗaukar masu riba daidai - wannan zai taimaka muku daidai tsara abinci don ranar.
Mafi kyawun lokacin ɗaukar shi shine mintina 15 bayan kammala aikin motsa jiki. Don haka nan da nan za ku cika taga mai gina jiki-carbohydrate, sake cika ƙarancin kuzari, da fara ayyukan sabuntawa.
Wasu lokuta wasu 'yan wasa sun fi son shan wani sashi na samfurin kafin ƙarfin ƙarfi, musamman ma idan ya yi alkawarin zama mai tsananin gaske. Wannan zai ba jiki ƙarin ƙarfi. Koyaya, a wannan yanayin, yayin motsa jiki, mutum ba zai rasa mai ba, tunda jiki kawai ba zai buƙaci juya zuwa ɗakunan ajiya ba. Sabili da haka, idan burinku shine rasa mai, sha cakuda bayan motsa jiki.
Idan baku da sha'awar yin kiba da kuma burin gina tsoka da wuri-wuri, zaku iya shan girgiza-protein sau biyu a rana, amma ku kiyaye kar ku cutar da cutar sanyin mara.
Don haka, abin da mai riba ya bayar kuma me yasa muke shan shi, mun gano, yanzu zamu tattauna yadda za'a lissafa adadin:
- Da farko dai, kirga yawan abincin kalori da kuma gano girman gibi;
- Adadin kashi na mai riba zai iya cika shi?
- Yi la'akari kawai da carbohydrates;
- Raba adadin kuzari a cikin ɓangaren da aka gama ta adadin abincin da kuke buƙata;
- Koyaushe sha cakuda bayan motsa jiki.
Amfana da cutarwa
Yanzu za mu yi ƙoƙari mu fahimci abin da mai riba yake da shi a cikin wasanni, kuma saboda wannan za mu bincika fa'idodi da rashin amfanin sa.
Amfana
- Giyar giyar da gaske tana taimakawa ectomorphs su sami nauyi ta hanyar haɓakar tsoka;
- Wannan kyakkyawar samfurin makamashi ne wanda zai iya cika ƙarfi bayan horo, fara aiwatar da farfadowa da sabuntawa;
- Haɗuwa da kusan adadin furotin da carbohydrates suna taimakawa wajen gina tsoka, kusan ba tare da tara mai ba;
- Yana ba ka damar ƙara adadin kalori na abincin, yana mai daidaita shi da gina jiki.
Cutar
- Masu cin riba suna da ƙididdiga masu yawa, yin watsi da abin da zai haifar da mummunan sakamako ga lafiya.
- Tare da mummunan yanayin rayuwa, yawan shan abubuwan sha ba zai haifar da da mai mai yawa ba;
- Samfurin na iya tsokano ci gaban ciwon sukari mellitus;
- Arin zai iya samun mummunan tasiri a ma'aunin ruwan-gishiri;
- Proteinarancin furotin a cikin abun da ke ciki na iya haifar da damuwa cikin ciki;
Contraindications: ciwon sukari mellitus, rashin lafiyan halayen, duwatsu na koda, hali don samun nauyi mai yawa, rashin haƙuri a cikin lactose, hanta gazawa.
Inganci da dacewar shiga
Da kyau, mun bayyana dalilin da yasa ɗan wasa yake buƙatar shan giya kuma ya faɗi yadda ake yin sa daidai. Bari muyi magana daban game da shawarar ɗaukar samfurin ga mace.
Duk ya dogara da burinta - idan tana so ta rage kiba ta hau jakarta, irin wannan hadaddiyar giyar zai rage mata hankali ne kawai. Amma lokacin da ta fara matakin samun riba, ƙaramin abu ba zai cutar ba.
Ka tuna da wannan:
- Samfurin mai yawan kalori baya buƙata ta athletesan wasan da basa horarwa sosai;
- Mata yakamata suyi amfani da girgiza-protein don girgiza sosai, saboda ilimin aikinsu na jiki shine yawancin adadin kuzari da sauri ya daidaita inda ba'a buƙatar su;
- Idan ka yanke shawarar sanya irin wannan ƙari a cikin abincin ka, ka kasance a shirye don ƙididdige yawan adadin kalori na yau da kullun da kuma yadda zaka bada mafi kyawu a cikin dakin motsa jiki.
Yanzu kun san komai game da dukiyar mai riba - to ya rage kawai don yanke hukunci. Shin ina bukatar shan giya ko kuwa zai fi kyau a shirya shayar madara da zuma da ayaba? Amsar wannan tambayar, muna jaddada cewa yana da kyau a ba da samfuran halitta da lafiyayyu don kawai a sami mai tsada, mai ƙimar gaske.
