A farkon fara wasanninsu na motsa jiki, 'yan wasa galibi suna fuskantar wasu ra'ayoyi da yawa da ba a sani ba, kamar su window ɗin motsa jiki na motsa jiki bayan motsa jiki. Menene menene, me yasa yake tasowa, yakamata kuji tsoron sa, yadda za'a rufe shi kuma menene zai faru idan kunyi biris da shi? Domin horon ya kasance mafi inganci, tare da cikakken kwazo, yana da mahimmanci a ƙware sosai game da sharuɗɗa.
Yau - shirin ilimantarwa akan tagar carbohydrate. A cikin salo mai sauki kuma mai fahimta, zamu fada muku irin dabbar da ita da yadda ake sarrafa ta!
Menene taga carbohydrate?
A cikin sauƙaƙan lafazi, wannan lokaci ne na horo, lokacin da jiki ke buƙatar gaggawa tushen tushen makamashi. Yana karɓar ƙarshen daga carbohydrates, wanda shine dalilin da ya sa ake kira lokacin taga carbohydrate. A lokacin wannan tsaka-tsakin yanayi, hadewar abubuwan gina jiki da kuzari suna aiki cikin ingantaccen yanayi, saboda haka, kusan abincin da ake ci ana kashe shi gaba daya kan dawo da tsoka da girma.
Tsara abinci mai gina jiki yadda ya kamata yana taka rawar zaki cikin nasara wajen rage nauyi ko gina tsoka. Kuma yawan kuzari na yau da kullun ba ma a farkon wuri bane anan. Jadawalin da ya dace yana da mahimmancin gaske - fahimtar abin da zaka iya kuma ya kamata ka ci kafin horo, da kuma abin da ke bayansa.
Wasu kafofin suna komawa zuwa taga na carbohydrate na bayan-motsa jiki don asarar nauyi kamar taga anabolic.
Anabolism shine tsarin murmurewa daga damuwa. Idan kayi tunani game da shi, ta mahangar wannan ma'anar, ra'ayoyin "anabolic" da "carbohydrate" da gaske ana iya ɗaukar su ɗaya.
Waɗanne matakai ke faruwa tare da jiki a ƙarshen horo?
Dole ne a rufe taga ta carbohydrate bayan motsa jiki don asarar nauyi. Kada ka ji tsoron za ka tsallake duk aikin da aka yi a cikin zauren. Yanzu zamu bayyana komai:
- Kunyi horo sosai, kun ciyar da kuzari da yawa. Jiki a gajiye;
- Domin dawo da zaren tsoka, jiki yana buƙatar abubuwan gina jiki da kuzari;
- Idan ba a sake ƙarfafa ƙarfin ba, jiki ya shiga matakin aiki, kuma ana kunna hanyoyin tsaro, kwatankwacin yanayin ceton wuta a cikin wayoyin hannu. Babu shakka duk matakai suna jinkiri, gami da maye gurbinsu, sabili da haka ƙona mai. A sakamakon haka, nauyin baya tashi, duk da kwazo mai karfi da azumi mai zuwa. Duk aikin da ake yi ya na malalewa.
Tabbas, ya kamata ku kasance da sha'awar tsawon lokacin da taga carbohydrate bayan motsa jiki ya kasance. Matsakaicin tazara shine mintuna 35-45. A wannan lokacin, gabaɗaya dukkanin carbohydrates, masu sauƙi da masu rikitarwa, suna sha 100%, wanda ke nufin ba sa shiga cikin kitse mai subcutaneous. Yanayin yayi kama da sunadarai - ana amfani da dukkan nauyin akan dawo da ci gaban tsokoki.
Don haka, muka kammala: dole ne a rufe taga ta furotin-carbohydrate bayan horo don raunin nauyi ko samun riba mai yawa.
Menene zai faru idan baku rufe shi ba?
Da farko, bari mu ayyana ma'anar “rufe tagar carbohydrate” bayan motsa jiki. Wannan yana nufin kuna buƙatar ɗaukar tushen carbohydrates - abinci, riba, girgiza furotin, sandunan carbohydrate.
Bari mu ce kun yanke shawara ba za ku ci ba. Me zai faru albarkacin irin wannan yajin yunwa?
- Ba za a dawo da zaren tsoffin da aka lalata ba, wanda ke nufin cewa tsokoki ba za su ƙara girma ba;
- Bayan lodin wuta, za a saki homonin danniya, wanda zai fara lalata tsoka. A wannan lokacin, insulin ne kawai zai iya taimakawa, amma ba tare da carbohydrates ba, wanda ke ƙara yawan sukari, ba za a samar da shi ba. Ya zama cewa idan baku ramawa ba don taga na carbohydrate bayan horo don samun taro, wannan saitin kawai ba zai faru ba.
- Tsarin rayuwa na motsa jiki zai ragu, kuma kitse ba zai karye ba. A sakamakon haka, zai yiwu a ɗauka cewa macen da ba ta rufe taga ta carbohydrate ba, bayan horo don ƙimar nauyi, ta ɓata kuzarinta.
Lura cewa idan kuna rage nauyi, adadin carbohydrates da ake ci ya zama kadan - daidai yadda ake buƙata don kawar da rashi da ya taso. A wannan yanayin, muna ba da shawarar mai da hankali kan abinci mai wadataccen furotin.
Yaya za'a rufe ƙarancin furotin-carbohydrate?
Bari mu matsa zuwa ƙa'idodin don rufe taga mai gina jiki-carbohydrate bayan horo.
Carbohydrates an rarraba su cikin sauƙi da rikitarwa.
- Na farko yana haifar da karu sosai a cikin glucose, sabili da haka samar da insulin, wanda ke saurin saukar da matakinsa. Irin waɗannan carbohydrates suna saurin saurin, wanda yake da mahimmanci don samun taro.
- Wadannan na ƙarshe sun fi tsayi da yawa, suna ƙosar da yunwa na dogon lokaci, yayin da, aka ci su a tsakaninmu, ba ya cutar da adadi ko kaɗan.
Carbohydananan carbohydrates: burodi, mirgine, kek, abubuwan sha masu zaƙi, 'ya'yan itãcen marmari, ruwan' ya'yan itace. Hadadden - hatsi, taliya daga durum alkama, kayan lambu ba tare da sitaci ba
Ta yaya kuma kuke tsammanin za ku iya rufe taga ta carbohydrate bayan horo? Sunadarai, ba shakka. Suna da amfani duka don rage nauyi da riba. Protein shine babban tubalin ginin tsokoki, kuma furotin mai yawa baya shiga shagunan mai.
Kuna iya rufe taga mai gina jiki bayan horo don rashin nauyi tare da nama mara kyau - kaza, turkey, naman maroƙi, kifi, da kayan kiwo: kefir, yogurt na halitta, cuku cuku, farin cuku. Hakanan, koyaushe zaku iya cin ƙwai.
Ba kowane ɗan wasa bane yake son sanya kwantena da abinci cikin dakin motsa jiki. Kwarewa mafi wahala shine cin abinci a cikin ɗakin kabad mai ƙanshi. An warware wannan matsalar ta masana'antar abinci mai gina jiki. Abubuwan haɗi daban-daban suna ba ku damar rufe taga ta carbohydrate bayan gudu, ƙarfi, dacewa da kowane irin aikin motsa jiki, ba tare da damuwa game da kayan aikin kwata-kwata ba.
A cikin shirye-shirye da aka yi da girgiza ko riba, komai yana da daidaituwa. Ya ƙunshi daidaitattun ƙwayoyin carbohydrates da sunadarai, don haka kowane gram na samfur na musamman zai amfane ku.
A duniyar wasanni, ana tattaunawa akai akai akan ko furotin ko tagar carbohydrate da gaske yana buɗewa don haɓakar tsoka ko rage nauyi bayan motsa jiki. Daga ra'ayi na ilimin lissafi, aikin ba a tabbatar da shi cikakke ba. Koyaya, yawancin gwaje-gwaje sun nuna cewa wannan tsarin yana aiki da gaske. Aƙalla aƙalla, sakamakon bayan yajin yunwa ya zama mafi muni fiye da matsakaiciyar abinci. Wannan shine dalilin da ya sa muke ba da shawarar ka fahimtar da kanka da abin da aka ba da izinin rufe taga mai gina jiki bayan horo, kuma ka tabbata ka aiwatar da wannan algorithm. Sakamakon ba zai daɗe ba a zuwa!
