Idan kuna son inganta ayyukan ku, to cin abinci mai kyau ba kawai kyawawa bane amma yana da mahimmanci don cimma burin ku. Duk da haka, Ina so in lura cewa tsarin abinci mai gina jiki da aka bayyana a cikin wannan labarin bai dace da waɗanda waɗanda babban burinsu ke gudana shi ne rage nauyi ba. A gare su, hanyar abinci mai gina jiki ta ɗan bambanta, kuma zamuyi magana game da shi a cikin wasu labaran.
Babban ka'idojin abinci mai gudu
Abincin mai gudu ya zama kusan kashi 75 zuwa 80 na carbohydrates. Da farko dai, irin wannan abincin ya hada da hatsi iri iri, buckwheat, shinkafa, birgima hatsi. Har ila yau dankali da taliya. Carbohydrates sune mafi kyawun tushen makamashi, saboda haka rashin su tabbas zai shafi sakamakon horon ku.
Wani kuma kaso 10-15 na yawan abincin zai zama sunadarai. Babban aikin su shine dawo da jiki. Kazalika da cika abubuwan enzymes masu mahimmanci, waɗanda jiki ke amfani dasu yayin gudana.
Sauran kashi 10 cikin 100 suna zuwa mai. Ana samun su a kusan kowane abinci. Sabili da haka, ba ma'ana a keɓance musamman don cin abinci mai mai, kuma da yawa kuma cutarwa ne. Kuma, kitse yana ɗaukar lokaci mai tsawo don narkewa, saboda wannan lokacin horo zai iya jinkirta jinkiri. Idan ana narkar da sanadiyyar carbohydrates awanni daya da rabi zuwa awanni biyu, a wasu lokuta ba kasafai ba 3. Sannan za a narkar da mai tsawon awanni 3-4. Hakanan furotin yana ɗaukar lokaci mai tsawo don narkewa, amma babu ma'ana a cinye shi kafin horo. Saboda haka, matsaloli game da wannan bai kamata su taso ba.
Karin kumallo
Karin kumallon mai gudu ya zama abincinku mafi wadata. Amma akwai wasu nuances a nan.
Na farko, idan ka yi gudu da sassafe, misali, kafin aiki, to ba za ka iya cin cikakken abinci kafin ka yi gudu ba. In ba haka ba, abincin kawai ba zai sami lokacin narkewa ba. Don ƙarin bayani game da menene, ta yaya da yaushe za a ci abinci kafin a gudu, karanta labarin mai wannan sunan:Mahimman ka'idodin abinci mai gina jiki kafin gudu
Sabili da haka, karin kumallonku zai kasance bayan gudu. Wato, kafin a gudu, ko dai ku ci wani abu mai sauƙi ko ku sha shayi mai zaki ko kofi. Ku ci cikakken abinci bayan kun gudu.
Ya kamata karin kumallonku ya kasance mafi yawan jinkirin karbs. Wato, buckwheat ko shinkafar alawar, dankali ko taliya zai zama kyakkyawan zaɓi.
Abu na biyu, idan kuna da lokaci ku ci cikakken abinci, ku jira har sai komai ya narke sannan kawai sai ku tafi motsa jiki, sannan ku ci kafin motsa jiki ba da ya wuce awa ɗaya da rabi zuwa awa biyu ba. A wannan yanayin, kuna buƙatar cin abinci bayan horo. Wato, zai zama wani nau'in karin kumallo na biyu. Kada kawai ya kamata ya cika - haske, abun ciye-ciye-da-sauri. Dangane da haka, a cikin wannan yanayin, kafin horo, ku ci, misali, farantin kayan kwalliya. Kuma bayan horo, shayi tare da bun.
Abincin gudu
A lokacin abincin rana, zaku iya cin miyan ruwa don inganta narkewa. Kuna iya asali kowane miya. Hakanan don abincin rana, ban da miya, kuna buƙatar cin taliya ko alawar. Samun kuzari don horo.
Abincin Mai Gudu
Zai fi kyau a gudu kafin cin abincin dare. Tun da abincin dare shine abincin da zai cinye yawancin furotin, zai fi kyau a ci bayan motsa jiki fiye da jira awanni 3 kafin furotin su narke.
Wato, kafin a gudu, shima shayi mai zaki ko kofi, zaku iya tare da bun. Kuma bayan horo, cikakken abincin dare.
Idan wannan ba zai yiwu ba, to gwada samun aƙalla awanni 2 bayan abincin dare kafin horo.
Abincin dare, kamar yadda na rubuta, zai zama wani ɓangare na furotin. Wato, mai saurin jinkirin carbohydrates, kawai tare da ƙarin abinci wanda ke ɗauke da furotin da yawa. Da farko dai, tabbas, nama ne, kifi da kayan kiwo. Idan baka cin abincin dabbobi, to yakamata ku nemi tushen sunadarai a cikin kayan lambu.
Sauran siffofin abinci mai gina jiki na mai gudu
Da kyau, mai gudu ya kamata ya ci abinci 5. Karin kumallo, abincin rana, abincin rana, shayi na yamma da abincin dare. Ba kowa bane zai iya bin irin wannan tsarin mulki, don haka zai zama daidai idan zaku iya cin abinci sau 3 a rana.
Ka tuna cewa ana adana carbohydrates a jiki da mai. Don haka idan ba za ku iya ci da safe ba kafin fara wasan motsa jiki, to abincin dare mai nauyi zai ba ku damar gudu a kan carbi da aka adana ko da kuwa ba za ku ci komai ba kafin tsere.
Kadarorin carbohydrates da za a adana a cikin hanta da tsokoki ana amfani da su ta masu gudun fanfalaki waɗanda ke adana carbohydrates kafin gasar, suna shirya nauyin carbohydrate na kwanaki da yawa kafin a fara.
