Ba wai kawai 'yan wasa masu ƙwarewa ba, har ma da ƙwararrun' yan wasa ba koyaushe suke san bambanci tsakanin nau'ikan abinci mai gina jiki ba. Mutane da yawa ba za su iya yin bayani game da dalilin da ya sa aka ɗauki furotin ko riba ba. Gaskiyar ita ce cewa duka abubuwan kari an tsara su ne don cike da karancin abubuwan gina jiki wadanda ba a basu abinci. Koyaya, waɗannan samfuran suna aiki ta hanyoyi daban-daban.
Wajibi ne don zaɓar abincin abinci na wasanni dangane da bukatun jikinku. Idan makasudin motsa jiki a cikin motsa jiki shine asarar nauyi, kuma mutum yana da sihiri ya zama mai kiba, ana ba da shawarar daukar cakuda sunadarai tare da babban furotin. Idan ba zai yuwu a gina karfin tsoka ba saboda saurin motsa jiki da kuma siririn halitta, zai fi kyau a dauki masu karɓa, waɗanda ke ƙunshe da yawancin carbohydrates (gami da masu sauri).
Kara karantawa game da bambance-bambance tsakanin riba da furotin a cikin labarin.
Bambanci tsakanin mai riba da furotin
Babban bambanci tsakanin samfuran biyu shine abin da ya ƙunsa. Abubuwan haɗin sunadarai kusan tsarkakakkun kayayyakin furotin ne tare da ƙananan carbohydrates da mai. Babban mahimmancin shan sunadaran shine a "ƙara" adadin da ake buƙata na tsarkakakken sunadarai ba tare da yawan cin abincin kalori ba. Wannan ya dace lokacin da abin da ake buƙata na yau da kullun don furotin ya zama ya zama yana da wahala a samu daga abinci na yau da kullun (kuna buƙatar cin abinci sau da yawa ko yawa). Ga mutane masu aiki, ƙarin zai zama da amfani lokacin da babu lokaci ko dama don samar da abinci mai ƙananan kalori.
Tare da ƙarancin adadin kuzari, suna komawa ga masu cin riba. Wani mai amfani shine hadadden furotin tare da babban abun ciki na carbohydrates, da mai, bitamin da kuma ma'adanai. Ana buƙatar waɗannan abubuwan don saurin samun ƙarfin tsoka ga mutanen da ke saurin haɓaka da matsaloli tare da haɓakar tsoka. A wannan yanayin, ana iya ɗaukar masu riba a cikin yini, dangane da abubuwan kalori na yau da kullun na kowane abinci.
An shawarci kowa da kowa ya ɗauki waɗannan abubuwan kari kai tsaye bayan motsa jiki don cike ƙarfin da ya ɓace. Wannan shine kawai ingantaccen zaɓi - in ba haka ba ba za a cinye su da kyau ba, amma sun canza zuwa kitsen jiki.
Mutane da yawa masu kiba ko masu ƙiba suna iya cutar da kansu kawai ta hanyar ɗaukar riba. Carbohydrates da ba a sarrafa su cikin lokaci ba za a fara saka su cikin hanzari cikin ƙwayoyin adipose - sakamakon irin wannan liyafar ba zai zama cikakke ba. An shawarci masu ba da horo a cikin irin waɗannan halaye da su sha furotin, wanda ke kiyaye daidaiton amino acid a cikin tsokoki kuma yana haɓaka haɓakar su.
Gaskiya mai mahimmanci: dukkanin kari a wasu lokuta suna dauke da halitta. Wannan amino acid din yana taimakawa wajen karfafa garkuwar jiki da kuma kara kuzari a cikin tsokoki. Hakanan, sunadarai a cikin sunadaran da wadanda suka samu sun banbanta a yanayin sha. Misali, sananne ne cewa furotin daga ƙwai kaza ya fi saurin naman sa. Amma wannan baya nuna cewa daya “ciyar” da jiki tare da amino acid din da ake bukata wanda aka samu daga wani nau'in sunadarai yafi wani. Sunadarai masu saurin narkewa cikin sauri sun lalace kuma sun shiga cikin jini.
Wanne ne mafi kyau - furotin ko mai karɓa?
Tsokoki suna buƙatar kuzari don sake gina tsarin su bayan motsa jiki mai wahala. Bugu da kari, jiki yana da bukatar furotin - wannan shi ne tushe da kayan gini don samar da jikin taimako.
Yanke shawarar wane ƙarin ya kamata ya kasance a cikin abincin ba sauki. Mai horarwa ko likita zasu taimaka yin hakan ta hanyar kwatanta ayyukan motsa jiki na ɗan wasa da abincin sa.
Don saukakawa, zamuyi la'akari da nau'ikan nau'ikan 'yan wasa uku:
- Wani matashi, ɗan ɗalibi mai fata don neman tsokar Arnold cikin lokaci. Babban abincin shi shine sandwich na cuku don karin kumallo, miya a ɗakin cin abinci don abincin rana, da dusar ƙanƙara ko dankalin turawa tare da tsiran alade don abincin dare. Bayan ci gaba bayyane a cikin abincinsa (cikakken abinci daga kifi, nama, kayan lambu da hatsi), ya nuna cewa har yanzu bai kara kiba ba. Irin wannan mutumin ya dace sosai don ɗaukar riba sau 2-3 a rana.
- Wani magatakarda a ofis, mai aure tare da yara biyu da shugaban Lexus. Yana yin yawancin rana zaune a kujera yana tuƙin Hyundai. A cikin shekaru 5 da suka gabata, "ciki" ya bayyana, kuma wando ya zama ana shafawa tsakanin ƙafa sau da yawa. Babban abincin wannan nau'in shine hutu kofi tare da dunƙulen, giya da kwakwalwan kwamfuta tare da abokai da yamma, da farantin soyayyen dankali da nama a cikin abincin dare. Yakamata ya kalli tsantsar furotin, wanda zai maye gurbin hutun kofi, kayan ciye-ciye da giya tare da abokai.
- Babban ɗan kasuwa, mai wayo kuma koyaushe yana tafiya wani wuri. Yana farawa da safe ta hanyar jogging a wurin shakatawa, da yamma kuma ya tafi CrossFit ko kuma ya ciyar da "zagaye a cikin zobe." Abincinsa lafiyayye ne, amma kawai don karin kumallo da abincin dare, kuma a tsakiyar rana, iyakar kopin espresso. Hadaddun abubuwan kari ya dace da irin wannan mutumin. Abun ciye-ciye na farko a cikin hanyar furotin, mai riba bayan horo, kuma mai yiwuwa cakuda su ne a tsakiyar rana.
Don haka, zaɓi tsakanin furotin da mai karɓa na mutum ne kuma ya dogara da ƙa'idodi da yawa:
- Daga hanyar cin abinci. Idan abincin yau da kullun yayi ƙarancin furotin da carbohydrates, abubuwan kari na musamman ba makawa.
- Daga gina jikin mutum:
- Ectomorphs, mutanen da ke da saurin siriri, na iya ɗaukar waɗanda ba sa cin nasara ba tare da tsoro ba.
- Endomorphs masu saukin kamuwa da kiba bai kamata suyi amfani da carbohydrates ba saboda tsoron samun ƙarin fam.
- Mesomorphs, mutanen da suke kusa da yanayin yanayin jiki, ya fi kyau a haɗa abubuwan kari don samun kusan nauyin sunadarai zuwa carbohydrates. Wannan zai taimaka musu yin wasanni yayin kiyaye yanayin jiki da ma'anar tsoka.
Tabbatarwa kai tsaye don ɗaukar masu nasara zai zama aiki matsakaici a cikin dakin motsa jiki don rasa nauyi. A ƙa'ida, irin waɗannan mutane suna da ɗabi'ar ɗabi'a kuma ba sa buƙatar ƙarin carbohydrates, suna samun isasshen abincinsu. Horarwa a wannan yanayin ya kamata a haɗe tare da cin abubuwan karin gina jiki.
Protein ko riba: abin da za a zaba don farawa
Wani ɗan wasa mai farawa zai iya samun sauƙin rasa cikin nau'o'in abinci mai gina jiki waɗanda aka gabatar akan ɗakunan ajiya. Zabin ya dogara ne da nau'in adon mutum.
Idan yan wasa suna da wahalar samun karfin tsoka, kuma hanyoyin tafiyar da rayuwa suna da sauri, ana buƙatar mai karɓa tare da babban abun ciki na carbohydrate. Tare da shi, tsokoki za su iya murmurewa daga horo da girma. Koyaya, idan wasannin motsa jiki basu da ƙarfi, kuma ba a sarrafa ƙwayoyin carbohydrates gaba ɗaya cikin kuzari, za a canza su zuwa kitsen da ke ƙarƙashin fata, kuma ƙarin fam zai bayyana.
Idan mai farawa yayi nauyi, to zai iya yin ba tare da ƙari gaba ɗaya ba. Babban abu shine samar da lafiyayyen tsari da daidaitaccen abinci.
Idan sabon dan wasa ba shi da kiba, kuma saboda yawan aiki ba shi da lokacin cin abinci da rana, to ya kamata ya kara furotin a cikin abincin. Wannan ya zama dole domin samun abincin sunadarin ku.
Shin zaku iya shan ruwa da furotin a lokaci guda?
An ba shi izinin cinye kari a lokaci guda kawai idan an bi wasu ƙa'idoji:
- Ana shan furotin da safe, bayan farkawa da kuma kafin motsa jiki a cikin zauren;
- ana ɗaukar mai riba nan da nan bayan wasanni don sake cika kuzarin da aka kashe;
- dogon lokaci tsakanin abinci an cika shi da ɗayan abubuwan kari;
- jinkirin furotin hanya ce mai kyau don ƙare kwanakinku.
Lokacin hada furotin da mai karba, kiyaye daidai daidai. A wannan yanayin, horo zai zama mai tasiri kamar yadda zai yiwu, kuma tsokoki za su karɓi kayan aikin gine-gine masu buƙata don haɓaka da ƙarin makamashi.
Sunadaran gina jiki da riba suna da matukar dacewa kuma jiki yana karbar su sosai. Bugu da kari, dan wasan yana adana abubuwa da yawa lokacin hada hadarorin da kansa.
Babu mu'ujizai
Wasu masu ba da horo da 'yan wasa suna shuka almara game da cewa mai cin riba ko furotin, riba mai yawa tana da kilogiram 5-7 a wata ɗaya ko fiye. Wannan ba gaskiya bane. Da kansa, duk wani abinci mai gina jiki baya bada sakamako - kawai kayan gini ne don tsokoki.
Iyakar aikin abinci mai gina jiki shine "ƙari" na abubuwan da suke buƙata ga jiki, kamar su sunadarai, mai da carbohydrates, wanda ɗan wasan bai sami damar karɓa ba da rana cikin wadataccen kansa.
