Abincin Bushewar Jiki - Bincike Mafi Zaɓuɓɓuka

Kusan kowane ɗan wasa mai tsanani da sannu ko kuma daga baya yana da buƙata ko ma wata buƙata ta gaggawa don cire mai mai ƙarancin jiki don ƙarin ƙarfafa sauƙin tsoka da haɓaka sifa. Ana yin wannan duka a cikin shirye-shiryen gasar, kuma kawai don kawar da ƙarin fam a lokacin lokacin rairayin bakin teku.

Batun labarin mu shine abinci ne don bushewar jiki. Za ku koya game da hanyoyin ingantaccen abinci mai kyau wanda zai sanya adadi ya zama cikakke sosai, kwatanta shahararrun abincin da ke bushewa da juna kuma zaɓi zaɓi mafi dacewa.

Jigon abubuwan bushewar abinci

Motsa jiki na yau da kullun, cin abinci mai kyau da bushewar jiki sune hanyoyi mafi kyau don samun cikakkiyar ma'anar tsoka.

Jigon kowane irin abinci don bushewa ana umurtar da ƙona jikin mai ta hanyar cin ƙananan adadin kuzari fiye da yadda jiki ke buƙatar kula da nauyin jiki na yau da kullun.

Babban makasudin wannan hanyar abinci mai gina jiki shine ƙirƙirar sauƙi da jiki mai ƙoshin ƙarfi a cikin ɗan gajeren lokaci, tare da nuna kyakkyawan yanayin yanayin tsokoki.

Contraindications

Duk da kyawawan halaye, abincin abincin bushewar jiki yana da iyakance da yawa. A wasu lokuta, irin wannan tsarin cin abincin an hana shi takunkumi. Wannan ya faru ne saboda halayen mutum na kwayoyin halitta da lafiyar dan wasan.

Ba a ba da shawarar sosai a "bushe" a irin waɗannan yanayi:

• tare da cututtuka na gastrointestinal tract;
• tare da take hakki a cikin aikin kodan;
• tare da cututtukan hanta;
• mutanen da ke da cututtukan zuciya.

Kula da wannan gaskiyar: don "zauna don bushewa", dole ne ku sami ƙwayar tsoka mai kyau. Sai kawai a wannan yanayin zai zama mai yiwuwa a tsara tsokoki da kyau, cire kitsen mai mai ƙasa daga cikinsu. In ba haka ba, bushewa zai zama gajiya ta yau da kullun, kuma a ƙofar fita ba zaku sami jikin agaji mai kwadayi ba, amma taɓarɓarewar kallo.

Nuances na zaɓar abinci ga yarinya

Idan kun kasance yarinya kuma kuna son samun sakamako ba tare da cutar da lafiya ba, zaɓi abinci don bushewar jiki, gwargwadon ƙayyadaddun jikin mata. Kafin muci gaba da nasiha game da zabar tsarin abinci mai dacewa, bari muyi magana akan halayen jikin mace (muna kuma ba da shawarar abu mai amfani akan bushewar jiki ga 'yan mata a gida).

Sigogin jikin mace

Bari mu lissafa mahimman bayanai:

1. A jikin mace, idan aka kwatanta da namiji, yawan kumburin rayuwa ya ragu ƙwarai. Akwai ƙananan zaruruwa na tsoka a jikin mace, don haka kowane kilogram na taro yana amfani da ƙarancin ƙarfi. Tare da irin wannan abincin mai yawan kalori, mace za ta sami nauyi fiye da na namiji da sauri.
2. Godiya ga tsarin adanawa (dole don ɗaukar ɗa), jikin mace ya fi sauƙi don canja wuri mai yawa daga cikin ƙwayoyin jiki.
3. An kashe kitsen da aka ajiye cikin mata don buƙatar kuzari sosai fiye da na maza. Yanayi ya tabbatar da cewa jikin mace yana aiki kamar tashar makamashi, yana tara kuzarin carbohydrates a cikin hanyar glycogen da mai mai yawa, kuma, idan ya cancanta, zai iya ciyar da waɗannan ajiyar makamashi cikin sauƙi. Wannan shine dalilin da yasa tsokoki na mace suka fi son adana carbohydrates a cikin hanyar glycogen. Wannan yanayin na jikin mace ana iya ɗaukar sa a matsayin fa'ida kuma ana amfani dashi don bushe jikin yadda yakamata haɗe da ingantaccen horo. Babban abu shine don tabbatar da cewa sauƙin carbohydrates da ake ci bai juya zuwa mai ba.
4. Wani fasalin jikin mace shine rarrabuwa mai rarraba tsokoki a cikin jiki duka. Rsarfin murfin murfin na sama a cikin mata ya ragu sosai fiye da na maza. Koyaya, dangane da bushewa, sauye-sauye a jikin sama a cikin mata galibi an fi gane su, tunda an fara cire kitse mai yawa da ruwa daga fuska, hannaye da kirji, kuma daga ƙarshe daga ƙafa da gindi.

Bushewar dokokin abinci ga ‘yan mata

Dangane da halaye na jikin mace, waɗanda aka tattauna a sama, zamu haskaka wasu ƙa'idodin tsarin abincin mace don bushewa:

• An yarda da ƙwayoyin carbohydrates masu rikitarwa (kuma a wasu lokuta musamman shawarar). Rabonsu a cikin abinci kada ya wuce 30-40%.
• Yawan adadin mai shine 10-20% na abincin. Yana da matukar damuwa don kawar da ƙwayoyi gaba ɗaya yayin bushewa a cikin mata don kauce wa matsaloli tare da sake zagayowar al'ada, matakan hormonal da lafiyar gaba ɗaya.
• Tushen abinci yayin bushewa shine sunadarai (50-60% na yawan abincin yau da kullun).
• Ku ci fiber yayin bushewa. Tushen zare - dukkan nau'ikan kabeji, zucchini, cucumbers, ganye, legumes, bran. Fiber na kayan lambu da sauri yana saturates yana danne yunwa.
• Kula sosai da yawan ruwan sha a cikin abincin yau da kullun (adadin da aka ba da shawarar shine lita 2-2.5 a kowace rana). Ara yawan ruwan ku a yanayin zafi mai kyau da motsa jiki.
• Don kauce wa damuwa, ba za mu ba da izinin ƙin yarda da ƙwayoyin carbohydrates gaba ɗaya ba: fara bushewa tare da rage rage yawan carbohydrates a hankali a cikin abincin, maye gurbin zaki da gari tare da lafiyayyen zaren daga fruitsa fruitsan itace da kuma hadadden carbohydrates daga hatsi.
• Ba'a da shawarar cin abinci awanni 1.5-2 kafin horo kuma na awanni 1.5-2 bayanta. Banda shine abubuwan wasanni waɗanda basa ƙunshe da mai da carbohydrates.
• Rage nauyi mafi kyau duka lokacin bushewa shine kilogiram 1.5-2 a mako. Idan ka fara rage nauyi da sauri, da alama kana rasa ruwa ne kawai da kuma kona jijiyoyinka.
• An ba da shawarar cin abinci sau 5-6 a rana, rarraba abinci na yau da kullun don karin kumallo, abincin rana, abincin dare da abinci sau biyu.

Fasali na zaɓar tsarin abinci ga namiji

Zabin ingantaccen abinci don busar da jiki ga maza kuma ya dogara da halayen jiki, wanda zamu tattauna a ƙasa.

Nuances na jikin namiji

Babban hormone na jikin namiji shine testosterone. A cikin kyauta, wanda ba za'a iya samu ba, yana shiga cikin dukkan hanyoyin sarrafa abubuwa: yana hanzarta ci gaban tsoka, yana shafar kira na sunadarai da endorphins a cikin jini, yana tasiri sosai game da rarraba kitsen jiki, kuma yana jinkirta saurin tsufa.

Ci gaban tsoka mai aiki yana faruwa ne kawai lokacin da tasirin anabolic na testosterone ya fi ƙarfin tasirin tasirin catortisol (ɓarnata).

A jikin babban mutum, ana samar da kimanin 3-11 mg na testosterone kowace rana. Tare da shekaru (bayan shekaru 35-40) matakan testosterone a hankali ya ragu da kusan 1% a kowace shekara.

Yawancin maza da ke aiki a cikin dakin motsa jiki, musamman ma 'yan wasa masu ƙwarewa, suna amfani da magungunan anabolic don ƙara matakan testosterone a cikin jini. Koyaya, akwai mahimmin nuance: yayin da kuke amfani da homonin roba, alamun ƙarfi da bayanan waje sun inganta, amma yawan amfani da testosterone da analogues yana da haɗari ga mummunan aiki na jiki.

Sau da yawa, bayan shafewar magungunan asirin, testosterone na mutum ya daina samarwa cikin ƙimar da ake buƙata, kuma matakin estrogen (hormone mace na jima'i) da prolactin (hormone mace mai alhakin lactation) sun fara tashi da sauri, suna haifar da mummunan rikicewar hormonal da canjin da ba'a so. Sabili da haka, masana suna ba da shawarar haɓaka testosterone kawai ta hanyoyi na al'ada, musamman, tare da taimakon ingantaccen zaɓin abinci da ƙwarewar horo.

Shawarwarin abinci game da bushewar maza

Abincin bushewar jiki ga maza bai kamata kawai ya ƙona kitse da sauri ba, amma kuma yana da tasiri mai amfani akan lafiyar.

Dangane da halayen jikin namiji da aka tattauna a sama, zamu haskaka da wasu ƙa'idodi masu mahimmanci waɗanda suka dace da abincin da ake ci don bushewar jiki cikin maza:

• Tushen abinci yayin bushewa sunadarai ne, rabonsu ya zama 50-60% na yawan abincin yau da kullun. Mafi kyaun tushen furotin a cikin yanayin bushewa shine abinci kamar: turkey, kaza, naman zomo, naman alade mara laushi, naman sa, rago, kifi, ƙwai kaza, cuku na gida, da cuku mai wuya tare da mai ƙarancin mai.
• A lokacin bushewa a cikin maza, ana bada shawarar amfani da hadadden carbohydrates. Rabonsu a cikin abinci kada ya zama ƙasa da 30-40%. Tushen ƙwayoyin carbohydrates masu amfani: buckwheat, sha'ir, gero, oatmeal ya kamata su kasance a cikin abincin yau da kullun. Babban raguwa a cikin adadin carbohydrates akan bushewa na iya haifar da raguwar testosterone.

Don gram 200 na furotin kowace rana, ya kamata a sami akalla 300-400 na carbohydrates. Dangane da wannan, daidaitaccen abinci mai ƙarancin-carb, galibi ana amfani da shi don bushewar jiki, ya yi asara ga abincin yankin, inda rabon carbohydrates, furotin da mai ya fi kyau duka: 40/30/30.

• Ya kamata kitse ya zama kamar 15-25% na abincin. Bada fifiko ga kitse na kayan lambu mara kyau: man zaitun, man ridi, man gyada na halitta, kabewa da 'ya'yan sunflower, gyada. An ba da shawarar cin kifin mai arzikin mai: kifin kifi, kifin kifi, kifi.
• Ku ci abinci mai wadataccen fiber da tsire-tsire masu tsire-tsire. Wadannan kayayyakin sun hada da: kabeji na kowane irin, zucchini, eggplant, squash, kowane irin salad, ganye, legumes.
• Abincin da zai rage bushewar jiki ga maza bai kamata ya zama mai karancin adadin kuzari ba, tunda lokacin da yawan adadin kalori yake kasa da adadin kuzari 2000 a kowace rana, haɗarin raguwar adadin testosterone a cikin jini yana ƙaruwa. Zai fi kyau don ciyar da adadin adadin kuzari da ake buƙata a cikin dakin motsa jiki.
• Kula adadin ruwan sha a cikin abincinka na yau da kullun (adadin da aka ba da shawarar aƙalla lita 2.5-3 a kowace rana, har ma ya fi hakan a ƙarƙashin mummunan yanayin yanayi da haɓaka motsa jiki). Ruwa ba kawai yana saurin saurin motsa jiki ba ne, amma kuma yana taimakawa wajen cire gubobi daga jiki, wanda aka tara shi a cikin babban ɗumbin abinci mai gina jiki.
• Ku ci aƙalla sau 5-6 a rana, yayin da adadin kuzari na kowane abincin bai kamata ya wuce adadin 500 ba.

Lafiyar jikin mutum, yanayin tunaninsa da ingancin rayuwa gabaɗaya sun dogara da matakan testosterone. Wannan shine dalilin da ya sa yana da mahimmanci a bi madaidaiciyar abinci kuma a zaɓi zaɓi don bushewa, don kar a ɓata asalin halittar namiji.

Binciken mafi kyawun abinci don bushewa

Akwai hanyoyi da yawa don cire mai yawa subcutaneous kitse. Mun zaɓi zaɓuɓɓuka 4 mafi inganci a gare ku, sun bayyana mahimman ƙa'idodin su da fa'idodi.

Abincin da ba shi da carbohydrate

Mafi shahara tsakanin 'yan wasa shine abincin da ba shi da carbohydrate. A ƙa'ida, yana da ƙarancin ruwa, tunda a aikace ba zai yuwu a iyakance adadin carbohydrates daga abinci ba. Lokacin zabar abinci don bushewa, 'yan wasa da yawa suna tsayawa a cikin kayan gargajiya "marasa kyauta" saboda ingancinsu. Jigon abincin shine bayyane daga suna - don iyakance cin kowane carbohydrates cikin jiki.

Abubuwan da aka Yarda

A kan abincin da ba shi da carbohydrate, an ba shi izinin cinyewa:

• nama mara kyau: kaza, turkey, naman sa, naman alade mara kyau, zomo, rago;
• kifi, abincin teku;
• qwai;
• koren kayan lambu masu dauke da zare;
• kayayyakin kiwo: cuku mai wuya, madara, cuku na gida, kefir, madarar da aka dafa da shi, kirim mai tsami;
• ruwan sha (aƙalla lita 2-3 kowace rana).

Tsarin aiki

Principlea'idar ta dogara ne akan tsarin gluconeogenesis - samuwar glucose daga wasu mahaukatan cikin jiki don kiyaye kumburi. Ba tare da cin abincin da ke dauke da carbohydrates ba, jiki zai fara harhaɗa mai a cikin ƙwayoyin acid mai ƙima da glycerin, da sunadarai zuwa cikin amino acid, daga abin da yake haifar da glucose. Wannan tsari yana da kuzari sosai, kuma idan babu abinci mai ƙarancin abinci mai guba yana haifar da saurin rage nauyi. Amma manne wa irin wannan abincin, yi hankali, saboda rashin gulukos a cikin jiki yana haifar da cutar ta kososis.

Ketosis shine lalacewar kitse wanda aka tara a baya domin samun kuzari (glucose). Tare da ketosis, hanta yana fara samar da sinadarin ketonic, wanda ke ƙara haɗarin guba tare da kayayyakin acetone.

Idan haɗuwar jikin ketone ya kai iyakar ƙimominsa, ketoacidosis na iya farawa a cikin jiki - mummunan guba tare da kayayyakin lalata. Wani warin acetone mai kaifi daga baki yana bayyana, yanayin gaba daya ya tsananta, akwai tsananin jiri, jiri ko amai. Tare da rikitarwa masu tsanani da kuma rashin magani, ketoacidosis yana cike da mutuwa (musamman idan mutum yana da ciwon sukari mellitus ko wani cuta na rayuwa).

Kuma duk da haka, "mara kyauta daga carbohydrate" shine shugaban da ba a jayayya game da zaɓar tsarin abinci don bushe jiki ga yawancin 'yan wasa, tunda yana ba su damar samun kyakkyawan sakamako wajen rasa nauyi cikin ƙanƙanin lokaci.

Analog shine abincin Dr. Atkins, wanda a al'adance yake faruwa a matakai huɗu: matakin shigar da (shiri), matakin ƙona kitse mai aiki, matakin miƙa mulki da kuma kulawa ɗaya. Abincin Dr. Atkins shine tsarin abinci mara ƙanƙara.

Yankin abinci

Yawancin waɗannan 'yan wasa waɗanda ke horarwa sosai har ma yayin bushewa ana zaɓar abincin yankin. Godiya ga daidaitaccen abinci (babu wani takunkumi mai ƙarfi na carbohydrates), yana ba ka damar motsa jiki sosai kamar yadda zai yiwu ba tare da fuskantar ƙarancin ƙarancin kuzari ba (wani ɓangare na abubuwan da ba su da abinci mai ƙarancin kuzari).

Tsarin aiki

Mahimmancin abincin shiyya ya ƙunshi rarraba rabon yau da kullun zuwa sunadarai, mai da carbohydrates a cikin rabo na 30/30/40, bi da bi. Abincin yankin yana buƙatar tsarin mutum, tunda don tsara menu, ana buƙatar lissafin buƙatun furotin na kowane ɗan wasa.

Ka'idodin abinci na yanki:

• Dukkanin abincin yau da kullun an raba shi zuwa furotin, carbohydrate da tubalan mai. Bugu da ƙari, furotin guda ɗaya yana ɗauke da gram 7 na furotin, toshe ɗaya na carbohydrate yana dauke da gram 9 na carbohydrates, kuma toshe mai ɗaya yana ɗauke da gram 1.5 na mai.
• Matsayin furotin da tubalan carbohydrate ya zama 1: 1.
• Adadin abinci a kowace rana akalla 5: 3 ne babba da kuma ciye-ciye 2. Idan kuna motsa jiki sosai yayin bushewa, ya kamata ku ƙara yawan abinci, ba adadin cin abinci ba.
• Abubuwan da ke cikin kalori na babban abincin bai kamata ya wuce adadin kuzari 500 ba, kuma ya kamata abun ciye-ciye ya wuce calories 150.
• Babu hutu fiye da awanni 4 tsakanin cin abinci.
• An zaɓi mafi kyawun tushen sunadarai tare da ƙananan mai.
• Ya kamata kitse a cikin abinci ya kasance ba mai ƙoshi ba.
• Carbohydrates ya kamata suna da ƙananan glycemic index.

Featured kayayyakin

Abincin yankin ba ya sanya takunkumi mai tsauri kan abincin da ake ci. Abubuwan da ke cikin kalori da saitin abubuwan gina jiki ne kawai ke ƙarƙashin sarrafawa.

Bushewa a cikin irin waɗannan halaye na iya zama ba su da tasiri, amma a haɗe tare da tsananin motsa jiki, sakamakon abincin yankin ba zai daɗe a zuwa ba.

Abincin Paleo

Abincin Paleo ana ɗaukar abincin da aka fi so tsakanin CrossFitters, saboda mahaliccinsa shine wanda ya kafa CrossFit Greg Glassman. Wannan abincin ya dogara ne akan cin abinci mai inganci mai inganci: nama, kifi, abincin teku, 'ya'yan itace da kayan marmari masu dauke da fiber, da kuma' ya'yan itace da na goro. Watau, waɗancan samfuran ne kawai aka cinye wanda zai iya kasancewa ga tsoho a zamanin Paleolithic.

Ka'idojin gina jiki

Ka'idodin abincin paleo:

• An ba da izinin yin amfani da samfuran halitta waɗanda ba a taɓa amfani da su da zafi ko wani aiki ba ko kuma waɗanda aka fallasa su da ƙarancin yanayin zafi kawai.
• An haramta kayayyakin kiwo, hatsi, duk sikari.
• Ba'a ba da shawarar ba da kayan lambu don maganin zafi mai tsawo don kauce wa asarar bitamin.
• Idan kun bi abincin paleo, ku bi tsarin shan giya: sha aƙalla lita 2-3 na ruwa kowace rana.
• Tare da motsa jiki mai ƙarfi, haɓaka adadin carbohydrates a cikin abinci ya halatta saboda amfani da 'ya'yan itace masu daɗi da' ya'yan itatuwa. Hakanan an yarda a ƙara yawan furotin a cikin irin wannan yanayin.

Abubuwan fifiko

Babu shakka cin abinci na paleo lafiyayyiyar hanya ce ta cin abinci, saboda saboda yawan adadin kayan lambu, 'ya'yan itãcen marmari,' ya'yan itãcen marmari da 'ya'yan itace, jiki yana karɓar bitamin da yawa, macro da microelements, kuma an ƙarfafa garkuwar jiki gaba ɗaya. Dangane da bushewa, irin wannan abincin ma yana da tasiri, tunda ƙin karɓar carbohydrates mai sauƙi da maye gurbinsu da zare a kowane hali yana haifar da ƙone kitsen jiki.

Nutritionananan abinci mai gina jiki

Yankakken abinci wani shahararren abinci ne don bushewar jiki. Asalin abinci mai gina jiki shine rarraba abincin yau da kullun zuwa ƙananan abinci 6-7 a tsakanin tazarar 2-2.5. Abinda ake raba shi shine rage kayan abinci guda daya domin inganta aikin hanyar maganan ciki, a matse kayan ciki ta wata hanya, a inganta abinci da kuma kona tarin kitse.

Ka'idojin gina jiki

Abincin kasa-kasa yana nuna biyayya ga wasu shawarwari:

• Sauran ranakun abinci mai gina jiki tare da kwanakin hutawa: kwana 5 - abinci mara rabo, kwanaki 10 - inganta sakamako.
• Don kwanakin farko 5 na raba abinci, ku ci kowane awa 2.
• Kwanaki 10 na hutawa, kuci abinci iri ɗaya, kawai rage adadin abinci yayin kiyaye ƙimar duka.
• Gwargwadon aikin da aka ba da shawara shi ne cewa ɗan jin yunwa ya kasance bayan cin abinci.
• Kar a manta da shan ruwa. Akalla lita 2.5-3 na ruwan sha mai tsabta a kowace rana shine mabuɗin samun nasarar bushewa.

Featured kayayyakin

Abubuwan da ke gaba suna cikin fifiko:

• Abincin tare da abinci mara rabo ya kunshi abinci mai gina jiki mara kyau: kaza, turkey, zomo, naman sa, kifi, kwai.
• Daga kayan kiwo na lokacin cin abinci na ɓangare, ana ba da izinin masu zuwa: cuku mai wuya tare da mai mai ƙarancin mai (bai wuce 35% ba), cuku na gida, kefir, madara mai dahuwa, varenets.
• Yawancin abincin sun ƙunshi abinci mai wadataccen fiber. Waɗannan sun haɗa da: cucumber, kowane irin kabeji, ganye, tumatir, barkono mai ƙararrawa, wake, peas, bran.
• Carbohydrates a cikin abinci mai rarraba suna da rikitarwa, tare da ƙananan glycemic index: oatmeal, buckwheat, sha'ir, sha'ir.
• Fats yawanci asalin kayan lambu ne: man zaitun, man zaitun, man gyada na halitta.

Wannan nau'in abinci mai gina jiki ana ɗaukar shi mai tasiri don ƙona kitse mai yawa. A haɗuwa tare da motsa jiki, abincin ƙasa-ƙasa yana ba da sakamako na zahiri. Ya zama cikakke ga athletesan wasan da suke shirin hanzarin kawar da ƙarin fam.

Kammalawa

Zaɓin tsarin abinci don bushewa ya dogara da fifikon mutum, halaye na jiki da yanayin tsarin horo. A kowane hali, sauyawa zuwa sabuwar hanyar cin abinci bai kamata ya haifar da rashin jin daɗi da cutar da jiki ba. Abincin zai kasance mai aminci da amfani idan kun shawarci likitanku don hanawa kafin aiwatarwa.

Kalli bidiyon: GINSHIKIN JAMAA EPS 20 Sarrafa Kayan Abinci. Sanaar Gyaran jiki (Nuwamba 2024).