Menene mai cin riba kuma menene donta

Maudu'in labarin mu shine mai riba, mafi shahararrun kayan wasanni bayan haɗakar furotin da BCCA. Za ku gano abin da mai riba ya ƙunsa, da wane dalili ake amfani da shi, ko akwai wata fa'ida daga mai karɓar kuma menene cutarwarsa.

Me yasa kuke buƙatar mai riba

Menene riba? Abu ne mai sauki - wannan cakuda sunadarai ne-wanda aka kirkireshi don tasiri mai saurin gaske. Babban aikinta shine rufe ƙarancin kalori a cikin abincin, wanda ke faruwa saboda ƙaruwa da motsa jiki.

Abin da ake amfani da mai riba don:

• don kara glycogen depot;
• don rama rashi don cin abincin kalori;
• don samun riba.
• don rufe taga mai gina jiki-carbohydrate;
• don daidaita matakan rayuwa don hanzarta su.

Abinda ke faruwa shine yawancin mutanen da suke da jadawalin aiki waɗanda ba koyaushe suke sarrafa abinci mai kyau ba.

Wanene yake buƙatar riba

• Ectomorphs. Cin abinci mai rikitarwa na dogon lokaci shine kawai hanyar da za'a karya katangar kuma fara girma. Kusan kowane nau'in mai riba ya dace da su, tunda tsarkakakken ectomorph ba shi da saurin samun kitsen jiki, wanda ke nufin cewa ba shi da haɗari ga illa masu yawa na yawan cin abincin wasanni.
• Hardgainers. Waɗannan mutane ne waɗanda, saboda rashin abinci mai gina jiki ko saboda yanayin jikinsu, ba za su iya samun ƙarfin tsoka ba.
• Mutanen da suke da tsarin aiki na yini. A wannan yanayin, mai karɓa zai maye gurbin cikakken abinci, rage ayyukan catabolic, yayin riƙe babban matakin anabolism.
• Mutane suna shan AAS. Saboda karuwar kira na sinadarin jima'i na namiji, bukatar abinci mai gina jiki da furotin yana karuwa sosai.
• CrossFitters. Abubuwan da aka keɓance na ƙwararrun masu motsa jiki suna nuna ƙara yawan kuzarin kuzari, gami da glycogen. Don hana rhabdomyliosis, yana da mahimmanci a kula da rarar kalori a lokacin bazara kuma a ɗauka har sau 4 a rana.
• Larfafa wutar lantarki. Tushen kuzari ba shi da mahimmanci a gare su - mai karɓa yana ba ku damar sauƙi kuma ba tare da damuwa ba a kan hanyar narkewa cimma babban rinjaye na carbohydrates a cikin abincin.

Nagari! Babban zaɓi na masu karɓar nauyi daga Amurka, Turai da Rasha a farashi mai tsada a cikin shagon gina jiki na masana'antar Jiki. Je zuwa shafin.

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Bambanci Tsakanin Mai Samuwa da Cikakken Protein

Sau da yawa wasu lokuta, mutane basa iya fahimtar banbanci tsakanin girgiza furotin da mai samu. Tabbas, duka cakuda suna dauke da furotin.

Bari mu bayyana: ana buƙatar cakuda mai gina jiki kawai don kiyaye ma'aunin amino acid a jiki. Wanda ya samu shine yafi carbohydrates. Ana kara furotin kawai don daidaita tsarin narkewar abinci. Ba tare da furotin ba, mai karɓar jini zai shiga cikin jini daidai gwargwado na glucose, wanda ke nufin ba zai bambanta da sukari ba. Bugu da ƙari, ana amfani da wasu daga cikin furotin don taimakawa a cikin ƙwayoyin carbohydrates, wasu kuma ana amfani dasu don sake cika ma'aunin furotin bayan motsa jiki.

Taga carbohydrate yana bayyana da farko bayan horo, sannan kuma taga mai gina jiki. Karɓar mai karɓa yana 'yanta ka daga rufe waɗannan tagogin sau ɗaya. Duk da yake kafin shan furotin, har yanzu kuna da nauyin ayaba ko wasu fruitsa fruitsan itace don buɗe ƙwayoyin jiki da insulin.

Linearƙashin Aasa: Mai karɓar kuɗi shine haɗakar haɓakar protein mai yawa.

Gainer iri

Duk da suna na yau da kullun, mai cin nasara ba shi da kayan haɗin duniya. Akwai manyan nau'ikan riba. Kuma ya dogara da sha'awar masana'antun a cikin abubuwan da suka tsara, waɗannan cakuda bazai yuwu ya ketare ta kowane bangare ba.

Yi la'akari da manyan nau'ikan haɗakar sunadarai-carbohydrate waɗanda yanzu ana siyar da su da yawa a kasuwa.

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Amfana

Dogaro da irin wanda ya samu, fa'idodinsa, da kuma hanyar aikace-aikacen, na iya bambanta:

1. Ectomorphs tare da saurin saurin aiki na iya biyan bukatun bukatun su na adadin kuzari tare da adadi mai yawa na jinkirin, daidaitaccen cakuda.
2. Azumi mai arha kuma mai arha bisa tushen riba - ana iya amfani dashi don rufe tagar carbohydrate. Lokacin haɗuwa da amino acid yadda yakamata, zai haɓaka matakan anabolism da 300-350% yayin lokacin aikin motsa jiki.
3. Arewararren Masu Creatirƙirar Masu Creatwarewa ana ba da shawarar ɗaukar sa'a ɗaya kafin horo don shayar da jiki tare da keɓaɓɓiyar halitta da kuzari don ragargaza ƙwayoyin glycogen a cikin jini yayin aikin horo.
4. Hamsin da hamsin, haɗin haɗi don mesomorphs. Yana ba ka damar samun ƙwayar tsoka mafi bushe.

Yana da mahimmanci a fahimci abin da mai riba yake don: bayan duk wannan, wannan ba madadin abinci mai gina jiki ba ne, amma ƙari ne kawai wanda ke ƙara yawan adadin kalori kuma wani ɓangare yana rufe bukatun jiki don abubuwan gina jiki da ake buƙata.

Idan ba za ku iya samun adadin kuzari ba, to ku sami damar ƙara cin abinci a abincinku. Amma cin riba mai riba ne kawai ko kuma hadewar furotin ne kawai mummunan ra'ayi, mai cutarwa ga hanyar hanji da tsarin endocrin.

Cutar

Shin akwai wasu takamaiman takaddama don ɗaukar mai riba? Shin zai iya cutar da jikin ku? Kamar yadda abin nadama yake, amma sabanin cakudawar furotin, mai karba ya fi hadari ga lafiya idan aka dauke shi ba tare da kulawa ba.

Bari mu duba sosai:

1. Ba a ba da shawarar mai riba don amfani tare da rage yawan kumburi. Tunda duk abubuwa sun fi sauƙi don narkewa da sha, shan mai riba na iya haifar da ƙaruwar kitsen jiki.
2. Ba'a ba da shawarar ɗaukar maƙerin maltose ba. Yana haɓaka hawan jini, spikes a cikin insulin, kuma yana da wasu sakamako masu illa marasa kyau.
3. Mutanen da ke da karkacewa a cikin samar da insulin (jihohin da ke fama da cutar siga) ya kamata su yi taka-tsantsan game da abubuwan da ake samu. A wannan yanayin, zaku iya ɗaukar riba kawai akan sitaci ko wasu ƙwayoyin carbohydrates masu wuya.
4. Mai ƙirƙirar halitta na iya haifar da canje-canje a cikin ma'aunin ruwa-gishiri.
5. Halittar protein-carbohydrate na iya haifar da cutarwa yayin motsa jiki.
6. Mai arha mai arha na iya ƙunsar mummunan furotin, wanda zai haifar da rashin narkewar abinci.
7. Yawan amfani da masu kara nauyi, wanda ke dauke da bitamin da kuma ma'adanai, na iya haifar da hauhawar jini ko kuma hanzarta bayyanar duwatsun koda.

In ba haka ba, cakuda-mai hada-hadar sunadaran ba su da wata ma'amala, sai dai don tsarin suga na jini.

Yana da mahimmanci a fahimci cewa sauran tasirin sakamako masu illa da yiwuwar gurɓatattun abubuwa galibi suna da alaƙa da haɗakar haɗarin carbohydrate, har ma a lokacin tare da mahimmancin ƙwayoyin maganin.

Fasali na masu cin riba ga girlsan mata

Yanzu kuma tambaya ce mai matukar mahimmanci, wacce zaka iya samun amsoshi masu karo da juna akan Intanet. Shin ya kamata 'yan mata su ci riba? Maimakon amsa mai tsabta, bari mu koma ga ilimin kimiyyar ɗan adam da abin da ya ƙunsa.

1. Samun nasara – samfur ne mai yawan calori mai saurin ɗaukar jiki. 'Yan matan da basa yin motsa jiki masu nauyi basa buƙatar irin wannan adadin kuzari mai yawa.
2. Ana samun masu arha mai arha nan da nan. Wannan ya faru ne saboda kebantattun abubuwan da ke tattare da tasirin mace.
3. Halitta da sodium da ke ƙunshe cikin abun na iya ɓoye kugu na ɗan lokaci ƙarƙashin lita na ruwa.

A asalinsa, mai karɓar dama shine cin abinci tare da madara, kuma mai karɓar araha shine kek mai zaki. Sabili da haka, lokacin da yarinya ta fuskanci tambayar ko tana buƙatar mai riba, yana da kyau a fara tambayar kanta idan tana buƙatar ƙarin farantin abinci na abinci mai gina jiki. Idan tana cikin lokaci na samun riba (wannan bai shafi masu ginin jiki kawai ba), to karɓar ƙaramar riba tana da kyau. Amma idan yarinya tazo da niyyar yin buɗaɗɗen jakinta da rage kiba, to duk yawan adadin kuzari zai rage mata ci gaba ne kawai. A wannan yanayin, ya fi kyau maye gurbin mai riba da girgiza mai gina jiki tare da sakamako mai rikitarwa tare da adadi mai yawa na casein.

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Yadda ake amfani da shi

Yadda ake ɗaukar mai riba daidai? Don kyakkyawan sakamako, ɗauki riba bisa ga jagororin masu zuwa:

1. Lissafa rashin cin abincin kalori.
2. Lissafa yawan rabo na wanda zai samu.
3. Kada ku ƙidaya sunadaran da aka haɗa a cikin abun.
4. Rarraba ƙarancin kalori a cikin abincinku na yau da kullun ta yawan adadin kayan haɓaka mai nauyi da zaku iya ɗauka kowace rana.
5. Tabbatar da ɗaukar hidimar mai riba mintuna 15-20 bayan horo.

Wannan ya isa don samun kyakkyawan sakamako ba tare da neman wata dabara ba.

Sakamakon

Duk da gabatarwar aiki na amfani da gauraye masu haɗaka don ci gaba, yana da mahimmanci a fahimci cewa mai riba – ba magani bane. A mafi yawan lokuta, wannan ba shi da hujja da tsada, wanda ke haɓaka ci gaba ta hanyar 3-5%.

Ingantaccen daidaitaccen abinci mai gina jiki zai rage ƙima sosai, kuma mafi mahimmanci, zai ba ku damar cimma daidaito mafi kyau. Tabbas, buckwheat porridge ko sitaci dankalin turawa ya ƙunshi ƙananan microelements masu amfani, kowannensu yana tura ku zuwa ga sabon ƙarfin da kuka samu. Maimakon cin riba mai arha, zaka iya shan zuma da madara kawai. Zai fito mai rahusa kuma a cikin tasirin sa ba zai bambanta da amfani da samfurin molasses-maltose mai arha ba.

Kalli bidiyon: illar chin riba Sheikh isa Ali pantami (Mayu 2025).