Yadda ake shan furotin daidai?

Don samun ƙwayar tsoka mafi inganci, kuna buƙatar ɗaukar haɓakar furotin da ta dace. Lissafin bukatun jiki don sunadarai na taka muhimmiyar rawa a cikin saurin ƙaruwa ga musculature.

Yaya yawancin furotin kuke buƙata don haɓakar tsoka mai kyau?

An gudanar da bincike na asibiti da yawa don lissafin adadin furotin da ake buƙata don haɓakar haɓakar tsoka.

Ginin furotin

Wani rukuni na masana kimiyya daga Jami'ar McMaster ta Kanada sun gudanar da binciken "Exercise Metabolism", wanda ya hada da kungiyar matasa da ke maida hankali. Mahalarta sun yi horo na ƙarfi, bayan haka sun ci farin kwai a cikin ruwa, yayin da yawan furotin a cikin abin shan ya banbanta kuma ya kasance 0, 5, 10, 20, 40 g.

A yayin gwajin, masana kimiyya sun tantance ribar da ke cikin ƙwayar tsoka a cikin kowane mahalarta. Ya zama cewa mafi kyawun mafi kyau a cikin ƙwayar tsoka ya faru ne a cikin matasa waɗanda suka cinye furotin a cikin adadin 20 g. An saka binciken a shafin yanar gizon kan mahaɗin, lambar bugawa -10.1080 / 02640414.2011.619204.

A cikin 2016, wani rukuni na masana kimiyya daga Burtaniya daga Jami'ar Stirling sun wallafa sakamakon wani bincike kan adadin furotin da ake bukata don samun karfin tsoka. Focusungiyar mayar da hankali ta haɗa da matasa 48 ba tare da cututtuka ko cututtuka masu tsanani ba, matsakaicin nauyin jiki ya kasance kilogiram 80. Yayin nazarin, mahalarta sun ci karin kumallo tare da abinci mai cike da furotin - nauyin nauyin 0.5 g / kg. Bayan awanni uku, masu sa kai sun yi atisaye mai ƙarfi don kafafu da gindi. Minti 10 bayan horo, mahalarta sun cinye 0, 10, 20, 40 g na furotin whey.

Masana sun kwatanta ayyukan halayen anabolic ta hanyar amfani da urea da kwayoyin phenylalanine. Sakamakon binciken ya zo daidai da gwajin masana kimiyya na Kanada.

An sami mafi girman ingancin haɓakar tsoka tare da sashi na 20 g na furotin:

• lokacin amfani da ƙarin da ke dauke da g g 10 na furotin, ribar tsoka ta kai kusan 49%;
• sashi na 20 g ya haɓaka haɓakar furotin na tsoka da 56%;
• tare da amfani da karin karfi mai karfi - 40 g, yawan sinadarin phenylalanine da yawan urea ya karu, kuma karuwar bunkasar tsoka bai banbanta a zahiri da wannan a kungiyar mayar da hankali, wanda ya sami 20 g na furotin.

An jera binciken a shafin yanar gizon kamar yadda ISRCTN92528122.

Yadda ake shan furotin don ci gaban tsoka

Amfani da furotin da safe yana baka damar cike gurbin rashin sunadarin da ke faruwa da daddare a ƙarƙashin tasirin kwayar halittar adrenal, haka kuma saboda ƙarancin cin abinci. Yin amfani da kari yana da mahimmanci musamman idan mai wasan baya amfani da jinkirin casein kafin kwanciya. Mafi amfani da whey.

Ana ba da shawarar hada ƙari tare da cikakken karin kumallo - omelet, oatmeal, salatin kayan lambu da sauran jita-jita.

Amfanin gina jiki kafin motsa jiki galibi ana ba da shawarar ne ga 'yan wasa yayin shirye-shiryen gasa mai zafi lokacin da jiki ke buƙatar haɓaka haɓakar furotin. Hakanan zaka iya shan hadaddiyar giyar idan abincin ƙarshe ya kasance fiye da awanni uku da suka gabata. Shan kari sannan ya biya rashi sunadarin kuma yana kara tasirin motsa jiki mai zuwa.

Whey protein yana aiki mafi kyau. Manyan mafi kyawun sunadarai sun hada da Whey Protein, Amino Protein, JYMProJYM, da ƙari. Abubuwan da aka saka sunada nau'ikan dandano, daga cakulan cakulan zuwa raspberries.

Proteinaukar furotin bayan motsa jiki shine mafi mahimmanci don haɓaka haɓakar tsoka. Nan da nan bayan an gudanar da motsa jiki mai karfi, sai aka fara jujjuyawar abinda ya shafi kwayoyin halitta - haduwa da lalacewar sunadarai. Domin samuwar sunadarin tsoka ya ninka raunin da ya samu, ya zama dole ayi amfani da kari na wasanni.

Ana ba da shawarar yin amfani da whey ko keɓewa don sake cika abubuwan gina jiki. Bayan motsa jiki na tsawan mintuna 25-30, sai taga sunadarin-carbohydrate ya bayyana a jiki. Wannan yanayin yana tattare da canji a cikin hanyar al'ada ta rayuwa - a lokaci guda sunadarai masu shigowa da carbohydrates ana cinye su ne kawai don samuwar sunadarai, sabili da haka, babu sanya kitsen mai a cikin ƙwayar jikin. A saboda wannan dalili, masana ilimin gina jiki sun ba da shawarar yin amfani da masu karɓar horo bayan sunadarai maimakon furotin. Includesarin ya hada da ba kawai furotin ba, har ma da carbohydrates. Wannan haɗin yana haɓaka tsoka da kyau. Fa'idodi shine amfani da kari na lokaci daya tare da amino acid na BCAA - da reshen amino acid, da carnitine, wanda yake rage gajiya kuma ya gajarta lokacin dawowa.

Shan kayan motsa jiki tsakanin abinci yana samarwa jikinka furotin cikin yini. Wannan gaskiyane a lokacin bushewa ko keta cin abinci. Kuna iya ɗaukar furotin whey, mai da hankali, keɓe.

Ana ba da shawarar shan furotin na casein kafin barci. Wannan nau'ikan ƙarin wasannin motsa jiki yana shagaltar da shi sannu a hankali, wanda ke hana raunin furotin na tsoka da asarar tsoka. A cikin dare, adrenal gland yana samar da wasu catecholamines, wanda ke taimakawa fasa furotin. Ana bada shawara a sha kwalliya sa'a daya kafin a kwanta barci.

Amfanin sunadarai bayan shan sa yana faruwa a tsakanin awanni 5-8, gwargwadon halayen foda da halayen mutum na kwayar halitta. Yana da amfani ayi amfani da casein bayan aiki mai nauyi, tunda cin furotin tsawon awanni da yawa yana hanzarta farfado da ƙwayoyin tsoka da suka lalace.

Ana ba da shawarar ƙarin wasanni don a haɗa shi a cikin abinci yayin bin tsayayyen abinci, lokacin da tsokoki suka daina ƙaruwa ba tare da ƙarin sunadarai ba.

Babban hanyar abinci mai gina jiki don samun karfin tsoka abu ne mai rikitarwa. Ana lura da ingantaccen aiki tare da ci gaba na dogon lokaci (wata ɗaya ko fiye) na ƙarin abubuwan wasanni. A wannan yanayin, yawancin abinci mai gina jiki na wasanni an fi so, wanda ya haɗa da sunadarai ko masu riba, BCAAs, carnitine da sauran abubuwan gina jiki. Yarda da ƙa'idojin da ake buƙata da tsarin sashi yana taimakawa wajen cimma nasarar da ake buƙata.

Koyaya, imanin da ake yadawa cewa abinci mai gina jiki na iya maye gurbin abinci na yau da kullun ba daidai bane. Sauya sheka zuwa tsarin cin abinci daya zai iya haifar da illa ga jiki. Kar ka manta game da yiwuwar contraindications don shan kariyar wasanni. Don haka, mutanen da ke fama da rashin haƙuri na lactose suna buƙatar amfani da karin kayan waken soya. Game da rashin lafiyan abu ko wasu lahani yayin amfani da furotin, ya kamata ku daina shan shi kuma ku nemi likita.

Yaya yawan furotin ya kamata ku sha kowace rana

Bukatar sunadarai ya dogara da yawan motsa jiki, ƙarfin su, da jinsi, shekaru, nauyi da sauran halayen mutum na jiki.

A matsakaici, mutumin da ba ya shiga cikin wasanni yana buƙatar kusan g 1 na furotin a cikin kilogiram 1 na nauyin jiki. 'Yan wasan da ke motsa jiki a kai a kai suna buƙatar gram 2-3 na furotin a kowace kilogiram. Don masu farawa, ana ba da shawarar farawa tare da daidaitaccen adadin furotin - 1 g / kg tare da ƙaruwa a hankali.

Idan abincin ƙasa ya cika buƙatu, ba lallai ba ne a haɗa da kari na wasanni a cikin abincin. In ba haka ba, tsokoki za su yi girma da sauri idan kun yi amfani da abubuwan karin abinci ko daidaita menu.

Misali, dan wasa yana da nauyin kilogiram 78, wanda ke nufin cewa abin da ake bukata na furotin a kowace rana ya kai giram 220. Tare da abinci, ana samar da g protein 150 g ne kawai a jiki, wanda ya yi kasa da yadda aka saba.

Don fahimtar yawan adadin furotin don haɗawa a cikin abincin, an ƙididdige ƙarancin furotin. Don wannan, an cire 150 g daga 220 g, rashi ya kai g 70. Oneaya daga cikin furotin yana ƙunshe da kusan 25 g na furotin, wanda ke nufin cewa ana shan ƙarin abinci sau uku a rana.

Irin wannan makircin ana iya lissafin shi da kansa, gwargwadon nauyinsa. Tsawan lokacin karatun ya dogara da bayanan farko da sakamakon da ake so.

Tebur na yawan cin abinci mai gina jiki na yau da kullun da kilogiram 1 na nauyin jiki (gram)

Tebur da ke ƙasa yana nuna buƙatar furotin yau da kullun dangane da jinsi da shekaru.

Yadda ake shan furotin dan rage kiba ga yan mata

Ana ɗaukar furotin ba kawai don ƙara ƙwayar tsoka ba, amma kuma don rasa nauyi, wanda yake da mahimmanci ga girlsan mata. Don rasa nauyi, kana buƙatar amfani da kari na wasanni daidai.

Furotin Whey na nau'ikan daban-daban

Ana samun furotin na Whey azaman hydrolyzate, keɓewa da mai da hankali. Bambancin ya ta'allaka ne da matakin cire mai. Don asarar nauyi, ana ba da shawarar yin amfani da keɓancewa ko hydrolyzate. Suna dauke da mafi karancin kitse.

A girke-girke na ƙari ƙari ne mai sauƙi - zuba madara a cikin foda. Nasiha mai gina jiki ita ce a yi amfani da samfurin da ba shi da kitse.

Ana amfani da sinadarin Casein don hana lalacewar furotin na tsoka da daddare. Bugu da ƙari, jinkirin shan amino acid a lokacin awanni 7 na hutawa na iya dawo da ƙwayoyin tsoka waɗanda aka yi wa microtraumatization. Supplementarin shine busassun foda wanda aka gauraya sosai a cikin madara ko ruwa ta amfani da girgiza wanda aka sha minti 30-60 kafin lokacin bacci.

Don rasa nauyi a cikin ɗan gajeren lokaci, ana ba da shawarar yin biyayya da abinci mai ɗumbin yawa, abincin da ya ƙunsa ba furotin kawai ba, har ma BCAA, creatine, bitamin da sauran mahaɗan masu amfani.

A tsakanin motsa jiki, ana amfani da whey don kiyaye haɓakar furotin ta al'ada cikin jiki.

Sakamakon

Tsawan lokacin cin abinci mai gina jiki don asarar nauyi ya dogara da nauyin jikin farko, halaye masu gina jiki da ƙimar rayuwa. A matsayinka na mai mulki, ana ɗaukar furotin a cikin kwatankwacin watanni da yawa.

Don cimma matsakaicin sakamako, ba za a iyakance ka ga cin furotin guda ɗaya kawai ba - ana ba da shawarar kafa abinci mai gina jiki da fara motsa jiki.

Don masu farawa, yin safiya ko maraice yana dacewa, wanda za'a iya maye gurbinsa tare da ƙarfin motsa jiki yayin da ƙimar lafiyar gaba ɗaya ke ƙaruwa. Idan jiki bai shirya ba, baza ku iya jujjuyawa da ƙarfi ba - wannan na iya cutar da jiki.

Kalli bidiyon: Mr Bangis - Dai Dai OFFICIAL VIDEO (Nuwamba 2024).