Me za a ci bayan motsa jiki don rage nauyi ko samun nauyi? * Gicciye

Horar da ƙarfi ƙarancin kuzari ne. A matsakaita, ana kashe kusan adadin kuzari 600-800 a cikin awa ɗaya a cikin gidan motsa jiki. Wannan yana haifar da raunin kuzari mai ƙarfi, kuma a cikin jiki, tsarukan aiki na rayuwa sun fara yin nasara akan waɗanda ke cikin anabolic. Tare da catabolism, lalacewar tsoka ya fara. Don hana wannan, bayan horo, lallai ne ku bi abinci mai wadatacce a cikin dukkanin kayan aikin macro da ƙananan abubuwan da ake buƙata don murmurewa da haɓaka. Yana iya zama duka abinci mai gina jiki da samfuran ƙasa. Tabbas, abinci ya zama mai lafiya kuma mai kyau, saboda wannan ita ce kawai hanyar da zaku iya cin nasarar motsa jiki da motsa jiki. A cikin labarinmu na yau, zamu gano abin da za ku ci bayan horo, waɗanne abinci ne mafi kyau ga wannan.

Buga abinci mai gina jiki don rage nauyi

Sirrin rasa nauyi mai sauki ne: kuna buƙatar ciyar da kuzari cikin yini fiye da yadda kuke samu daga abinci. An ƙirƙira raunin kalori ta hanyar ƙarfin horo da horo na zuciya. Sabili da haka, abincin bayan motsa jiki ya kamata ya bi ka'idoji biyu:

Ba ku isasshen makamashi don murmurewa da aiki kullum;
Kada ku fitar da ku daga ƙarancin makamashi.

Hakanan ana samun rashi makamashi ta hanyar daidaitaccen abinci - a nan akwai cikakken bayani kan abinci mai dacewa don rage nauyi. Abubuwan da ke cikin kalori na yau da kullun sun rage ta hanyar rage yawan amfani da mai da mai ƙwanƙwasa. Yawancin carbohydrates yayin cin abinci ana cin su da safe da / ko kuma jim kaɗan kafin horo don kiyaye jiki da kyau. Bayan wannan, yawancin abincin shine abincin furotin. A lokaci guda, yawan furotin ya kai gram biyu zuwa uku a kowace kilogram na nauyin jiki don inganta dawowa da gamsar da yunwa.

Me kuke buƙatar ci bayan motsa jiki don rasa nauyi? Tabbas, tsokoki suna buƙatar amino acid don gyara, saboda haka yana da mahimmanci a sami ingantaccen furotin. Akwai hanyoyi da yawa na furotin: fari da ja kifi, abincin teku, kaza, turkey, fararen kwai, kayayyakin kiwo mai mai mai kadan, da girgiza furotin.

Ana buƙatar fiber don cikakkiyar haɓakar furotin. Ana samun shi da yawa a cikin kayan lambu kore kamar cucumber, broccoli, seleri, alayyafo da sauransu. Abubuwan da ke cikin kalori na waɗannan kayan lambu kaɗan ne, kusan babu carbohydrates a cikinsu, kuma za ku iya cin su kusan ba tare da takura ba. Ana ɗaukar Celery gaba ɗaya samfurin “calori” mai ƙarancin kalori - zaku ciyar da yawancin adadin kuzari da taunawa da narkar da shi fiye da yadda yake ƙunshe.

Idan ya zo ga abinci mai gina jiki, zai fi kyau a yi amfani da furotin whey ko hydrolyzate. Irin wannan furotin shine mafi sauri don narkewa, baya ƙunshe da ƙwayoyi masu yawa da carbohydrates, kuma yana samar da ƙoshin lafiya na awowi da yawa. Don ƙarin kare tsoka daga lalacewa, ana iya amfani da amino acid mai rikitarwa ko BCAAs kai tsaye bayan motsa jiki.

Anan akwai wasu za optionsu meal mealukan abinci masu dadi da motsa jiki bayan motsa jiki don lokacin asarar ku:

Kayayyaki	Calorie abun ciki, adadin sunadarai, mai da carbohydrates
200 grams na tilapia da aka gasa, gram 200 na seleri	Kalori 220, gram 42 na furotin, gram 4 na kitse, gram 4 na carbohydrates
Giram 150 na naman kaza da aka dafa, gram 100 na kokwamba da salad na albasa	Kalori 180, gram 35 na furotin, gram 3 na mai, gram 4 na carbs
200 grams na nono turkey, gram 200 na alayyafo	Kalori 215, gram 40 na furotin, gram 2 na mai, gram 4 na carbi

Abin da za ku ci bayan horo don samun taro?

Idan ƙarfin tsoka yana cikin sauri, kuna buƙatar wadatar da jiki da kuzari gwargwadon iko don motsa jikinku ya zama da amfani kuma nauyin aikinku yana ƙaruwa. Ka tuna cewa ka'idar ci gaban lodi ita ce tushen riba mai yawa. Duk wannan, kuna buƙatar carbohydrates. Sabili da haka, amsar tambayar - kuna buƙatar cin abinci bayan horo - tabbas haka ne.

Tabbas, idan burin ku shine kara girman sautin tsoka yayin rage kitse mai rauni, zai iya zama mafi kyawu a sami hadadden carbohydrates tare da mai karamin glycemic index asalin abincinku na bayan kammala motsa jiki. Yana iya zama durum alkama taliya, shinkafa, oatmeal, buckwheat da sauran hatsi. A al'ada, ana auna hatsi bushe don sauƙaƙa ƙididdigar yawan abinci mai gina jiki. Bangaren furotin shima yana da mahimmanci don farfadowa da ci gaba, saboda haka kar a manta game da nama, ƙwai, kifi, ko girgiza protein. Abincin da kansa ya zama mai wadatuwa kuma yana gamsar da jin yunwa aƙalla awanni 2-3.

Idan kana da saurin narkewa da nau'in jikin mutum, saurin carbohydrates tare da babban glycemic index suma sun dace da saurin dawowa bayan motsa jiki. Zai fi kyau idan baku karɓa daga kayan marmari ba, amma daga sabbin fruitsa fruitsan itace ko drieda driedan itace drieda fruitsan itace. Musamman don ectomorphs waɗanda ke son yin ƙiba, irin wannan kayan abinci mai gina jiki na masu ci gaba an haɓaka su. Cakuda ne mai hade da furotin mai sauqi (sukari, maltodextrin, dextrose ko amylopectin). Koyaya, amfanin sayen mai riba yana da shakku, saboda sauƙin iyawa da kanku: wani ɓangare na furotin whey da ayaba biyu ko jakar busassun fruitsa fruitsan itace zasu rufe buƙatun kuzari "mai sauri" haka nan.

Idan kwayar cutar ku ta hanzarta isa, zai fi kyau ku guji shan carbohydrates mai sauƙi bayan motsa jiki. Wannan yana sanya tsananin damuwa a kan pancreas kuma yana ƙaruwa samar da insulin, wanda ke inganta samuwar kayan adipose. Bugu da kari, ci abinci yana da matukar illa daga sauki carbohydrates, kuma bayan haka ba zai yuwu a ci yawan abincin da ake bukata don samun karfin tsoka ba.

Ba kwa buƙatar yin abincin bayan aikinku mai wadataccen mai. Wannan zai rikitar da assimilation din ta. Fat, tabbas, dole ne ya kasance a cikin abinci yayin samun tsoka, wannan yana da mahimmanci don haɗuwa da homonu da aikin al'ada na duk tsarin jiki. Abubuwan da ake kira unsaturated fatty acid suna da fa'ida musamman. Ana samun su a cikin flaxseed da sauran mai na kayan lambu, jan kifi, abincin teku, kwayoyi, da avocados. Amma yana da kyau kar a cinye fiye da gram 25-35 na mai a lokaci guda bayan horo.

Akwai wani zato da ake kira "anabolic window". Tushenta ya ta'allaka ne da cewa duk abincin da zaku ci tsakanin mintuna 30-60 bayan horo ya tafi cike kayan glycogen a cikin tsokoki da hanta da kuma dawo da tsoka da tsoka ta lalace. Bincike ba ya goyan bayan wannan tunanin, amma yawancin 'yan wasa suna biye da shi sosai cikin nasara yayin karɓar tsoka. Koyaya, da yawa suna fassara shi a zahiri: "Bayan horo, za ku iya cin komai ba ku da ƙiba." Tare da wannan a zuciya, suna zuwa hanyar abinci mafi kusa mafi kusa kuma suna rufe wannan taga ta anabolic. Hakan ba ya aiki.

Daga kayan abinci mai gina jiki shine mafi kyau don zaɓar furotin na whey na yau da kullun. Wannan samfurin ne mafi dacewa dangane da ma'auni mai ƙimar farashi. Kowane mai aiki ya ƙunshi gram 20-25 na furotin mai narkewa cikin sauƙi da gram da yawa na carbohydrates da mai.

Teburin da ke ƙasa yana ba da 'yan misalai na abinci bayan motsa jiki yayin samun tsoka:

Kayayyaki	Calorie abun ciki, adadin sunadarai, mai da carbohydrates
Giram 100 na oatmeal a ruwa, gram 100 na strawberries, 2 ƙwai ƙwai, 5 kwai fari	650 adadin kuzari, gram 30 na furotin, gram 12 na mai, gram 80 na carbs
100 grams na launin ruwan kasa shinkafa, gram 150 na gasashen filletin kaza, sabbin kayan lambu	550 adadin kuzari, gram 40 na furotin, gram 4 na mai, gram 80 na carbs
100 grams na durum alkama taliya, gram 200 na naman sa, gram 100 na farin wake	Kalori 900, gram 50 na furotin, gram 32 na mai, gram 90 na carbs

Hakanan muna ba da shawara cewa ku fahimci kanku da misalai na kayan abinci don samun ƙarfin tsoka.

Abin da za ku ci bayan motsa jiki don gina tsoka?

Idan burinku shine kara girman ƙwayar tsoka, to babu sassaƙaƙƙun carbs bayan horo ba batun tambaya bane. Ba kwa buƙatar insulin, amma haɓakar girma, wanda aka haɓaka yayin motsa jiki. Kuma shan carbohydrates zai rage aikinsa zuwa sifili.

Sabili da haka, babu buƙatar gaggawa don ɗaukar kayan carbohydrates nan da nan, babu buƙatar hakan. Aikin ku shine tsawaita samar da haɓakar girma. Zai fi kyau a sha keɓaɓɓen furotin ko hydrolyzate tunda ba su da kuzari. Farin kwai ko filletin kaza suma sun dace. Zai fi kyau a jinkirta cin abincin carbohydrate na awa daya ko biyu, sai dai, ba shakka, ka motsa jiki da daddare. Babban abu shine kar ya wuce jimlar abun cikin kalori na yau da kullun, to ba zaku sami mai mai yawa ba.

Hormone na girma yana da kyawawan abubuwa masu amfani, gami da: haɓakar ƙwayar tsoka, ingantaccen kiwon lafiya na haɗin gwiwa da jijiyoyi, saurin dawo da microtraumas, haɓakar ƙona mai ƙamshi, da kuma tasirin tsufa gabaɗaya. Amince, wauta ce ta ƙi wannan duka.

Bambancin abinci mai gina jiki bayan motsa jiki safe da yamma

Idan kun ziyarci gidan motsa jiki da sassafe, wannan ya riga ya zama nau'in gwaji ga jiki. Ba kowa ne yake iya wannan ba. Don kada a sanya jiki cikin yanayin damuwa, ana ba da shawarar saurin cinye adadin sunadarai da carbohydrates bayan motsa jiki na safe. Wannan zai ba da ƙarfi don ci gaba da aiki ko karatu kuma a fara ayyukan dawo da su. Kyakkyawan shine oatmeal steamed a cikin ruwa tare da 'ya'yan itace da ƙwai kaza. Babu wata buƙata ta musamman don abinci mai gina jiki a wannan lokacin, tunda da rana za ku ci isasshen abinci don murmurewa. Zai fi kyau a yi aiki a kan ƙarancin ciki, shan shan furotin kafin atisaye ko cin fruita fruitan itace, to abincin da aka kammala bayan motsa jiki zai kasance mafi kyau.

Tare da motsa jiki na yamma, yanayin gaba ɗaya ya saba. Yawancin masu ilimin abinci mai gina jiki gabaɗaya basa bada shawarar shan carbi bayan 6-7 na yamma. Abincin bayan gama motsa jiki ya kasance mai wadataccen furotin. Kusan kowane tushen furotin zai yi. Idan aikinku ya ƙare sosai kuma kun kwanta bayan shi, to kuna buƙatar furotin mai saurin sakin (casein). Zai tallafawa ayyukan anabolic a cikin jiki yayin bacci. Wannan zai hana karyewar tsoka. Ana samun Casein a cikin adadi mai yawa a cikin cuku, kuma ana siyar dashi ta hanyar abinci mai gina jiki. Idan ba a samu sinadarin casein ba, za a iya yin shi da sunadarai da yawa - cakuda sunadarai ne daban-daban tare da yawan narkar da abinci daban-daban.

Shin yana da kyau a ci abinci da daddare bayan horo?

Tabbas, zaku iya cin abinci da daddare, amma abincin ya zama "mai tsabta" gwargwadon iko kuma ya cika burinku. Baya ga cuku na gida ko girgiza sunadarai, zaku iya amfani da fararen ƙwai tare da salatin kayan lambu a matsayin abinci na ƙarshe kafin kwanciya. Wannan haske ne mai ƙoshin lafiya wanda zai wadatar da jiki tare da furotin mai inganci da zare, ba tare da yin cikas da yanayin kayan ciki ba.

Cin abinci kafin kwanciya bazai taɓa zama mai nauyi ba. Cin abinci fiye da kima yana lalata samar da melatonin, wanda ke haifar da rashin ingancin bacci saboda haka yana cutar da farfadowa. Kuma ba tare da dawowa daidai ba, ba za a sami ci gaba ba.

Abincin sunadarai bayan motsa jiki

Amfani da sunadarai bayan motsa jiki abu ne mai mahimmanci don ci gaba da dawowa da haɓaka. Koyaya, yakamata a tuna cewa kowane tushen furotin yana da yawan shaye shaye daban. Bayan motsa jiki na safe, muna buƙatar furotin "mai sauri", bayan motsa jiki da yamma - "mai jinkiri", bayan kwana ɗaya - wani abu a tsakanin.

Abincin mai saurin narkewar abinci ya hada da kwai da fararen kwai, madara, kefir, sunadaran whey da hydrolyzate.
Abincin sunadarai tare da matsakaicin yawan sha na sun hada da: filletin kaza, turkey, naman sa mara laushi, naman alade mara laushi, kifi, abincin teku, whey protein.
Abincin sunadaran tare da saurin shaye shaye sun hada da: cuku na gida, casein, furotin na multicomponent.

Ya kamata kayayyakin sunadarai su zama masu inganci da sabo kamar yadda ya kamata. Yi amfani da samfuran daga masana'antun da aka amintar kawai. Gaskiyar ita ce, ingancin sunadaran yana da mahimmanci kamar yawansa. A mafi yawan lokuta, da kayayyaki masu rahusa da marassa inganci, kayan amino acid sun fi karanci, kuma jiki baya karɓar kayan masarufin da ake buƙata daga garesu.