Akwai abinci mai gina jiki da yawa don gudana akan kasuwa yanzu. A cikin wannan labarin, zan rufe manyan nau'ikan abinci na wasanni wanda ke da ma'ana ga masu gudu.
Menene abinci mai gina jiki
Abincin abinci ba doping bane. Waɗannan ba ƙwayoyin sihiri bane waɗanda zasu ba ku ikon yin sauri da tsayi. Babban aikin abinci mai gina jiki shine hanzarta ayyukan dawo da abubuwa. An tsara abinci mai gina jiki don hana ƙarancin wata alama a jiki.
Masana kimiyya a duk duniya suna gudanar da dubban karatu domin neman sabbin hanyoyin inganta ƙimar murmurewa da haɗuwar wasu abubuwa.
Saboda wannan, baƙon abu bane ga yanayi yayin da wani nau'in abinci mai gina jiki kwatsam ya zama ba shi da amfani, tunda sabunta bincike bai tabbatar da fa'idarsa ba.
Koyaya, a lokaci guda, karatu sau da yawa suna cin karo da juna, saboda haka yafi kyau ba kawai a rufe cikin binciken masana kimiyya ba. Amma kuma kalli kwarewar kwarewa na kwararrun 'yan wasa. Tabbas, sau da yawa yakan faru ne cewa masana kimiyya basa tabbatar da fa'idodin wani abu, amma ƙwararru suna amfani dashi kuma yana basu sakamako. Zai yiwu tasirin wuribo yana aiki a cikin irin waɗannan halaye. Ko da ma, bai kamata a raina wuribo ba. Ba a fahimta da kaddarorinsa sosai, amma a lokaci guda suna da babbar tasiri ga mutane.
Saboda haka, wannan labarin ba zai samar da cikakken bincike akan kowane ɗayan abubuwan abinci na abinci ba. Wannan nazarin, ban da hujjoji masu karo da juna da kuma "ton" na bayanan da ke da wahalar fahimta da rashin bukatar mai son su, ba komai. Kuma tushen wannan labarin shine kwarewar aiki ta amfani da nau'ikan abinci mai gina jiki ta manyan athletesan wasan ƙasa da na duniya.
Isotonic
Ayyukan isotonics shine da farko don kula da daidaiton ruwa-gishiri a cikin jiki. Bugu da ƙari, isotonics sun ƙunshi ƙananan adadin carbohydrates, wanda ya sa ya yiwu a yi amfani da su yayin gudu da kuma matsayin makamashin sha. Kodayake, a cikin adalci, ya kamata a lura cewa ƙimar makamashi na magungunan isotonic ya yi ƙasa da na gel ɗin kuzari. Sabili da haka, wasu magungunan isotonic bazai isa su cika cikakken kuzarin da aka kashe ba.
Isotonic shine mafi kyawun cinyewa kafin kuma nan da nan bayan horo. Tabbatacce, ya kamata a bugu yayin giciye maimakon ruwa na yau da kullun, amma wannan ba koyaushe yake dacewa ba. An rubuta ainihin matakan akan kunshin, don haka babu ma'ana a basu. Hakanan ya shafi duk sauran abinci mai gina jiki. An rubuta ainihin sashi da lokacin shigarwa ko'ina. Saboda haka, bai kamata matsaloli su taso a wannan batun ba.
Gels makamashi
Idan motsa jiki ya wuce fiye da awa ɗaya da rabi, to jikinka yana buƙatar ƙarin abinci mai gina jiki, tunda za a yi amfani da carbohydrates ɗin da aka ajiye gaba ɗaya a cikin awa ɗaya da rabi.
Gels na makamashi suna aiki mafi kyau don wannan aikin. Suna ƙunshe da carbohydrates tare da bayanin glycemic na daban, ma'ana, wani ɓangare na carbohydrates zai sha da sauri da sauri kuma ya ba da ƙarfi nan take, ɗayan ɓangaren zai shanye a hankali, yana ba da ƙarfi na dogon lokaci.
Har ila yau, ban da abinci mai gina jiki, gels galibi yana ɗauke da sinadarin potassium da sodium, wanda ke ba wa gel damar yin aikin isotonic a wani ɓangare.
Yawancin gel ɗin suna buƙatar rubutawa, amma akwai gels ɗin da basu buƙatar a wanke su. Ya dogara da nau'in.
Bugu da ƙari, akwai mala'iku waɗanda aikinsu shi ne rufe taga da ake kira furotin-carbohydrate, wanda "ke buɗewa" nan da nan bayan aikin motsa jiki mai wuya kuma yana ɗaukar awa ɗaya. A wannan lokacin, yana da matukar mahimmanci a sake cike gabobin sunadarai da carbohydrates. Amma abinci na yau da kullun ba zai yi aiki ba don wannan. Tunda cikin sa'a kawai ba zai sami lokacin kula dashi ba. Sabili da haka, gels na musamman da ke ƙunshe da carbohydrates da sunadarai sune mafi kyawun zaɓi don wannan aikin.
Kyakkyawan zaɓi don irin wannan gel shine gel GYARAN GASKIYA BISA ELITE daga myprotein Ya ƙunshi gram 15 na furotin da gram 20 na carbohydrates, wanda shine ainihin abin da ake buƙata don rufe wannan taga ta furotin-carbohydrate sosai. Idan baka da lokacin yin wannan, to maidowar jiki zata dauki lokaci mai tsayi. Kuma tasirin horon kansa zai ragu.
Maimakon gels, zaku iya amfani da masu karɓar riba azaman samfuri wanda zai ba ku damar “rufe” wannan “taga na carbohydrate” ɗin. Abun haɗin su ya ƙunshi carbohydrates da sunadaran da ake buƙata don wannan.
Vitamin
Ko kai ɗan wasa ne ko a'a, bitamin ya zama daidai idan kana son jiki yayi aiki daidai kuma daidai.
Abin takaici, yana yiwuwa a ƙayyade ainihin abubuwan bitamin da ba ku da su ta hanyar hanyar awon. Sabili da haka, hanya mafi sauƙi ba shine ƙoƙarin rufe rata ba, amma don amfani da ɗakunan ƙwayoyin cuta masu yawa.
Adadin bitamin da ke cikin su daidaitacce ne kuma yana ba da damar cike dukkanin gibin.
Akwai bitamin da yawa akan kasuwa. Daban-daban masana'antun, daban-daban farashin. Zai fi kyau saya waɗanda waɗanda kuka riga kuka sani kuma kuka amince da su.
L-carnitine
Ina kuma so in zauna a kan L-carnitine. A zahiri, an sanya shi da farko azaman mai ƙona kitse. Koyaya, karatun kwanan nan sun kasa tabbatar da wannan gaskiyar. Kodayake babu cikakkiyar amsa a gare shi ko dai. A lokaci guda, an tabbatar da cewa L-carnitine yana aiki da kwayar halitta, ma'ana, yana ƙarfafa zuciya da ƙara ƙarfin hali.
L-carnitine, da magungunan isotonic, ana yin amfani da su ta yawancin masu tsere na marathon jim kaɗan kafin tseren.
L-Carnitine za a iya ɗauka a cikin kwantena ko fom ɗin foda.
Foda, wanda dole ne a tsarma shi cikin ruwa, ya ɗan sami sauƙi sosai fiye da kawunansu. Amma narkewar abincin ya fi girma, kuma yana daɗewa. Hakanan zaka iya bada shawara L-carnitine daga myprotein
Amino acid mai mahimmanci
Amino acid suna da mahimmanci don jikin mu yayi aiki. Kowannensu yana yin adadi mai yawa na mahimman ayyuka, jere daga ƙarfafa tsarin garkuwar jiki da ƙarewa tare da kula da haɓakar haɓakar hormone.
Kuma idan babban ɓangaren amino acid ɗin zai iya haɗuwa da jiki, to akwai amino acid 8 da ake kira ba za'a iya musanya su ba, waɗanda jiki ba zai iya haɗawa ba kuma yana buƙatar samun su kawai da abinci mai gina jiki.
Wannan shine dalilin da ya sa, a farkon, waɗannan 8 ne waɗanda dole ne a ci su ƙari, tunda abinci mai gina jiki na yau da kullun ba zai iya rufe asarar su ba.
Tabbas, wannan ba cikakken jerin abincin abinci bane wanda yake da ma'ana ga masu gudu. Amma gabaɗaya, koda abin da aka bayyana a cikin labarin zai zama babban fa'ida wajen dawo da haɓaka aikinku.
