BZHU
5K 1 12.04.2018 (bita ta ƙarshe: 27.07.2019)
La'akari da batutuwan hadaddiyar hanyar ciyar da abinci, mutum ba zai iya watsi da mahimmin batu ba, wato rufe tagogin makamashi bayan horo. Shin zai yiwu a ci carbohydrates bayan horo, idan haka ne - waɗanne ne, idan ba haka ba - to me ya sa? Za ku sami amsoshin waɗannan tambayoyin a cikin labarinmu.
Fahimtar Rufe Windows
Yayin horo, jiki yana fuskantar mummunan damuwa. Musamman, yayin motsa jiki mai zafi, yana rasa sukari daga jini, glycogen daga hanta da tsoka. A sakamakon haka, halin yunwa ya shiga, wanda a ciki jiki zai inganta albarkatun kansa - don ƙone tsoka da ƙwayar adipose. Koyaya, waɗannan matakan basa faruwa nan da nan bayan horo, amma yayin sake tsarin tsarin. Aƙalla - a cikin minti 20-30 (tushe - Wikipedia).
Idan a wannan lokacin an samarda jiki da wadatattun abubuwan gina jiki (abubuwan gina jiki), to maimakon tsarin ingantawa, zai canza zuwa yanayin tsarin daidaitawa: gina sabbin ƙwayoyin tsoka da kuzari don tsayayya da damuwa.
Wannan shine dalilin da ya sa 'yan wasa su rufe windows ɗin furotin da carbohydrate bayan horo. Zai fi kyau a rufe su da masu riba, tunda suna da babban glycemic index kuma kusan basa shiga cikin tsarin narkewar abinci, wanda ke nufin cewa da sauri suna maido da abubuwan da suka lalace da kuma hana hanyoyin ci gaba.
Hadaddiyar ko sauki?
Tambaya ta al'ada ga 'yan wasa masu sha'awar motsa jiki ita ce: Waɗanne abubuwan carbohydrates za su ci bayan ƙarfin horo - mai rikitarwa ko mai sauƙi? Akwai ra'ayoyi masu adawa da yawa game da wannan. Yi la'akari da abin da suka dogara da:
- Idan kun rufe taga mai carbohydrate da sukari, zaku iya dakatar da catabolism kusan nan take. Koyaya, saboda yawan glycemic index, hanta ba zai iya canza dukkan carbohydrates masu shigowa zuwa glycogen ba. Sabili da haka, wasu daga cikinsu zasu shiga cikin ƙirƙirar lipids. A sakamakon haka - ƙarin taro, amma kuma ɗan ƙara yawan ƙimar jiki.
- Ta amfani da carbohydrates a hankali, zaka rage saurin samun tsoka saboda Ba za a dakatar da ayyukan catabolic nan da nan ba, wanda ke nufin cewa adadin ƙwayoyin tsoka zai ƙone a cikin aiwatar da inganta albarkatun jiki. A sakamakon haka, zaku sami ingantaccen ƙwayar tsoka tare da ƙananan kashi na kitse na jiki.
- Kar a rufe tagar carbohydrate. A wannan halin, kuna da haɗarin haifar da hyperplasia na tsoka, amma farashin da 'yan wasa zasu biya don irin wannan maganin rashin lafiyar jiki galibi ana auna shi da lafiya.
- Rufe taga na furotin kawai. Wannan ba daidai ba ne. Idan jiki ya zama mara ƙarfi, yana amfani da sunadarai azaman tushen makamashi. Yana kama da kunna wuta tare da takardun dala (tushe - PubMed).
Menene?
Rufe windows da furotin shine aikin farko na ɗan wasa. Yi la'akari da hanya mafi kyau don rufe ƙarancin ku bayan motsa jiki:
| Samfur | Babban na gina jiki | Menene don | Yaushe |
| Maltodextrin Gainer | Sannu Carbs + Saurin sunadarai | Kodayake ana ɗaukar su mafi arha, masu karɓar maltodextrin suna da kyau don rufe gilashin carbohydrate saboda ƙimar glycemic ɗinsu mai girman gaske. Kusan gaba ɗaya sun dawo da shagunan glycogen kuma suna taimakawa dakatar da ayyukan haɗari. | Akan riba mai yawa. |
| Sitaci riba | Carananan Carbs + Hadaddun sunadarai | Rage carbohydrates mai saurin tafiya tare da hadadden furotin ba kawai nan da nan ya rufe windows na furotin da furotin ba, amma kuma yana jinkirta aiwatar da ƙaruwar kitse mai yawa saboda yawan adadin kuzari. Irin wannan mai riba zai ba ka damar kasancewa cikakke tsawon, kuma nauyin zai kasance mafi inganci da bushewa. | Tare da riba mai yawa. |
| BCAA | Raba amino acid | BCAA yana da haɗari mai haɗari, wanda aka yi amfani dashi idan har kuna kan bushewa mai tsanani, kuma kuna buƙatar dakatar da ayyukan catabolic, yayin da baya jinkirin ƙona kitse na baya. | Bushewa. |
| Whey Protein | Saurin sunadarai | Ana samun furotin a cikin yawancin masu karɓar nauyi kuma yana taimakawa dakatar da ayyukan haɗari, wanda ke canza nauyin anabolic zuwa ginin ƙwayar tsoka. | Koyaushe. |
| Vitamin | – | An yi amfani dashi don kiyaye ma'aunin ma'adanai wanda aka ɓullo yayin horo. | Koyaushe. |
| Adaptogens | – | Ana amfani da adaptogens don hanzarta dawowa, ana amfani dasu akan duka girma da bushe, amma ba a ɗauka mahimmanci. | Zabi. |
Protein a matsayin madadin
Mun riga mun ambata cewa ba a ba da shawarar rufe tagar carbohydrate tare da sunadarai, tunda jiki zai ƙone sunadarai don kuzari. Koyaya, wannan hanyar zata kasance mai tasiri a cikin yanayin bushewa sosai. (tushe - PubMed).
Lokacin yin wannan, tabbatar da la'akari da dalilai da yawa:
- Lokacin ƙona sunadarai, jiki yana ciyar da kuzari (don narkewar yanayi da lalacewa).
- Zai ƙone mafi ƙarancin ƙarfin da ake buƙata don dakatar da haɗari, yayin da ragowar sunadaran za a ci gaba da amfani da su a kan aikin da aka sa a gaba (samuwar sarƙoƙin amino acid da haɓaka murmushin tsoka).
Karshe
Ba tare da la'akari da burin ku a cikin dakin motsa jiki ba, ku kiyaye waɗannan mahimman abubuwa:
- Idan KADA KADA rufe gilashin carbohydrate, jiki zai fara inganta albarkatunsa, wanda zai iya haifar da ba kawai ga lalata tsoka ba, har ma da ƙwayar kwakwalwa.
- An rufe taga ta carbohydrate a cikin rabin rabin farko bayan horo.
- Idan baku sami mai riba mai kyau ba, an rufe taga carbohydrate tare da furotin whey, wanda mafi sauƙin lalacewa zuwa matakan glucose.
Kuma mafi mahimmanci, kar a manta game da mahimman ƙa'idodin ci gaba a kowane wasa:
- Gina Jiki: muna lissafin shi ba kawai a ranakun horo ba, har ma a ranakun hutu.
- Tsarin horo mai ma'ana wanda mai koyarwa ko diary na horo zai iya taimaka muku ƙirƙiri.
Hutawa, barci da rashin damuwa sauran lokutan shine abin da tabbas zai taimaka don haɓaka sakamakon da aka samu!
