Azumi lokaci-lokaci

Tsaka-tsaka ko tsaka-tsakin azumi ba kamar kowane irin abincin da aka saba ba. Tsananin magana, wannan ba ma abinci bane a ma'anar kalmar. Maimakon haka, abinci ne mai canzawa tsakanin sa'o'in yunwa da cin abinci.

Babu haramtattun kayan abinci da ƙayyadadden adadin kuzari. Da yawa daga cikinmu, ba tare da sun sani ba, suna bin irin wannan tsarin cin abincin ne kawai: misali, tsakanin lokacin cin abincin dare da karin kumallo na farko bayan bacci ana iya kiransa azumi.

La'akari da matsakaita na yau da kullun (abincin dare a 20-00 da karin kumallo a 8-00) zamu sami rabo na 12/12. Kuma wannan ya riga ya kasance ɗayan makircin ikon, wanda zamu tattauna a ƙasa.

Ka'idar yin azumi akai-akai

Akwai da yawa daga cikin tsarin azumin. Mafi shahararrun sune yau da kullun, ana lissafin su na dogon lokaci, har zuwa shekaru da yawa.

Jigon wannan abincin na yau da kullun shine mai sauƙin gaske: an raba ranar zuwa lokaci biyu - yunwa da taga abinci.

• A lokacin azumi, ba a cire kowane irin abinci, amma zaka iya shan ruwa da abubuwan sha waɗanda basu da kuzari (shayi ko kofi ba tare da ƙari ba a cikin sikari, madara ko kirim).
• Wurin abinci shine lokacin da kuke buƙatar cin abincin kalori na yau da kullun. Zai iya zama manyan abinci biyu ko uku, ko ƙananan ƙanana da yawa. Yana da kyau mutum yaci abinci na farko bayan azumi mai yawan gaske game da abun kalori, na gaba kadan, da sauransu, don haka akwai abun ciye-ciye mai sauki don abincin dare.

Da farko, cin abincin ba ya nufin ƙuntatawa akan adadin kuzari ko raunin sunadarai, mai da carbohydrates.

Azumi da motsa jiki

Hada abinci da yawa tare da tsarin azumi na lokaci-lokaci ya zama ruwan dare tsakanin ‘yan wasa da wadanda suke son rage kiba da sauri, ma’ana, tsakanin mutanen da suke son samun sakamako na zahiri a cikin mafi kankantar lokacin kuma suna kokarin hada hanyoyin da yawa masu tasiri cikin daya, mafi inganci.

Masu ginin jiki, CrossFitters, da sauran 'yan wasa dole ne su haɗu da azumi tare da tsarin motsa jiki.

Akwai ƙa'idodi masu ƙarfi a gare su:

• horo yafi dacewa a ƙarshen lokacin yunwa;
• Motsa jiki a kan komai a ciki (kawai idan kun ji daɗi) zai ba da gudummawa ga ƙona kitse mai aiki;
• idan kuna buƙatar abin da za ku ci, ku sha rawar jiki kafin motsa jiki ko ku ci wani abu, amma rabo bai kamata ya wuce 25% na ƙimar yau da kullun ba.

Shahararren makircin wuta

Bayan nazarin ƙa'idodi na yau da kullun na tsarin azumi, zaka iya gano makircin da aka gabatar a ƙasa. Kowannensu ya dogara ne da lambobi biyu: na farko yana nuna tsawon lokacin yunwa, na biyu (galibi ya fi guntu) na tsawon tagar abinci.

Shirye-shiryen sun fi haɓaka daga 'yan wasa da masu ginin jiki - yana yiwuwa ne don dalilai na tallata kai. Amma gaskiyar ta kasance - da sauri suka bazu a cikin hanyar sadarwa azaman hanya mai tasiri don cimma burin su kuma sun sami masu sauraro masu sha'awar su.

Ba shi yiwuwa a faɗi wane makirci ne zai fi dacewa da kanku. Muna ba da shawarar ku fara gwada mafi sauki, alal misali, 14/10, sannan kawai sai ku wuce zuwa wadanda suka fi rikitarwa - alal misali, zuwa tsarin 20/4, wanda awanni 4 kawai ake bayarwa don cin abinci.

Tsarin farawa: 12/12 ko 14/10

Tsarin 12/12 da 14/10 sune mafi kyau ga masu farawa waɗanda basu saba da yin azumi ba tukuna kuma sun fi karkata ga raba abinci. Tsarin kusan ba shi da takura ko tsari, sai dai wanda kowane zai tsara wa kansa.

Tsayawa azumi 16/8 na Martin Berhan

A cikin shafin nasa, shahararren dan jarida, mai horarwa, mai ba da abinci mai gina jiki kuma mai gina jiki a Amurka, Martin Berhan, ya ce ba ya kyamar shan giya ba tare da karin kumallo ba, motsa jiki a kan komai a ciki ko cin wani abu mai dadi.

Hanyar sa ta dogara ne akan wasu ƙa'idodin farko:

1. Kiyaye lokacin yunwa da ƙarfe 4 na yamma kowace rana.
2. Yi horo sosai a kan komai a ciki sau da yawa a mako.
3. Kafin ko yayin motsa jiki, ɗauki 10 g na BCAA.
4. A kwanakin motsa jiki, menu ya kamata ya ƙunshi babban ɓangaren furotin, da kayan lambu da carbohydrates.
5. Babban lokacin cin abinci yana biyowa bayan aji.
6. A ranakun da ba horo, ana mai da hankali kan furotin, kayan lambu, da mai.
7. Ya kamata a sarrafa abinci kaɗan, mafi yawa duka, babu ƙari.

Bugu da kari, Berhan ya yi ikirarin cewa tsarin azumi na lokaci-lokaci ba kawai yana rage nauyi ba, amma kuma yana taimakawa wajen gina tsoka. An inganta ribar nauyi ta hanyar rarraba tsarin zuwa cin abinci na motsa jiki (ba fiye da 20% ba) da kuma motsa jiki bayan (50-60% da 20-30%).

Ori Hofmeckler 20/4 Yanayi

“Idan kana son jikin jarumi, ka ci kamar jarumi!” Ori Hofmekler ya yi shela da ƙarfi a cikin littafinsa The Warrior’s Diet. A shafukanta, ban da falsafar rayuwa daga mai zane mai ilimi mai zurfi, an tsara mahimman ƙa'idodin tsarin abinci ga maza.

Fa'idodin abincin jarumi shine saukin sa: babu abin da za'a kidaya, auna ko canzawa.

Yana da mahimmanci kawai a bi wasu ƙa'idodi kaɗan kuma a raba ranar zuwa wani yanayi na yunwa da yawan ove:

1. Yin jinkirin azumi 20/4 shine awanni 20 na azumi da kuma awanni 4 don abinci. Gaskiya ne, yayin lokacin azumi, an yarda a sha ruwan 'ya'yan itace wanda aka matse (zai fi dacewa kayan lambu), kayan ciye-ciye a kan goro,' ya'yan itatuwa ko kayan marmari.
2. Ori kuma ya bada shawarar motsa jiki a kan komai a ciki.
3. Bayan aji, zaku iya shan kefir ko yogurt, haka kuma ku ci wasu ƙwai dafaffun ƙwai.
4. Da yamma, lokacin da aka daɗe ana jira na idin ya zo: an yarda ya ci kusan kowa a jere, amma dole ne ku bi wani tsari: fiber na farko (sabbin kayan lambu), sannan sunadarai da mai, da carbohydrates don ciye-ciye.

Matsakaicin abinci mai gina jiki 2/5 na Michael Mosley

Jigon makircin da Michael Mosley ya gabatar ya nuna cewa kwanaki 2 a mako yakamata a rage shan kalori a kullum zuwa mafi karanci. Ga mata, kawai 500 kcal, kuma ga maza 600 kcal. Sauran lokaci, wato, kwana 5, an ba shi izinin cin abinci na yau da kullun, yana cinye kuɗin yau da kullun, ana lissafa shi da nauyi da aiki.

An gudanar da bincike kan tasirin wannan makircin a Jami'ar Florida. Abubuwan da aka karanta sun bi abincin tsawon makonni 3. Duk tsawon lokacin, sun auna nauyin jikinsu, hawan jini, glucose, matakan cholesterol, alamomin kumburi, da bugun zuciya.

Masana kimiyya sun lura da ƙaruwar adadin furotin da ke da alhakin kunnawa da aiki na tsarin antioxidant, wanda ke hana tsufa. Masu binciken sun kuma yi rubuce rubuce a cikin matakan insulin kuma sun ba da shawarar cewa yin azumi a kai a kai na iya hana ciwon sukari.

Gaskiyar cewa taga cin abinci yana da iyakance a lokaci kuma ya matsa kusa da rana yana rage haɗarin yawan cin abinci. Manne wa PG ya dace da mutanen da ba su da abinci da safe kuma ana jan su zuwa firiji da yamma. Bugu da kari, yin biyayya ga tsarin zai ba ka damar shiga rayuwar zamantakewar yau da kullun, motsa jiki, kuma a lokaci guda ba iyakance abinci mai gina jiki ba.

Azumin Brad Pilon don asarar nauyi

Tsarin mulki, wanda ya sami karbuwa cikin sauri kuma ya bazu a cikin hanyar sadarwa, ba za a iya yin watsi da mata masu sha'awar rasa karin fam ba.

Idan muka yi magana game da tsaka-tsakin azumi don raunin nauyi, wanda aka tsara shi musamman don mata, to tsarin da aka ambata sau da yawa na mai koyar da motsa jiki na Kanada Brad Pilon, wanda ake kira "Ku Ci-Tsaya Ku Ci". Baya ga ka'idar, an gudanar da bincike mai amfani. Fiye da rabin mahalarta - kimanin kashi 85% - sun tabbatar da ingancin hanyar.

Ya dogara ne da ka’idar gama gari ta karancin kalori: mutum yakan rasa nauyi lokacin da yake kashe kuzari fiye da yadda yake cin abinci.

A aikace, tsarin mulki yana buƙatar bin ƙa'idodi uku:

1. Ku ci kamar yadda aka saba a duk mako (yana da kyau a bi ƙa'idodin abinci mai kyau ba cin abinci fiye da kima ba, amma ba lallai ba ne a ci gaba da ƙididdigar kalori sosai).
2. Kwana biyu a mako za ku iyakance kanku kadan - ku daina karin kumallo da abincin rana, amma kuna iya cin abincin dare. Abincin dare ya kamata ya ƙunshi nama da kayan lambu.
3. A lokacin "yunwa", an ba shi izinin shan koren shayi ba tare da sukari da ruwa ba.

Kuna iya bin wannan tsarin na dogon lokaci, amma yana da mahimmanci a fahimci cewa yawan asarar mai ya dogara da dalilai da yawa: nauyi, shekaru, motsa jiki, abinci ban da tsarin mulki.

Azumi da bushewa lokaci-lokaci

Don haka, kun riga kunyi tunanin menene azumin jinkiri. Kalmar "bushewa" mai yiwuwa kai ma ka sani.

Hanyoyi mafi mashahuri don rage nauyi a wasanni - abinci mai ƙarancin-carb, abincin keto da sauransu - sun dogara ne da ƙa'idodin abinci mai gina jiki, wanda ya sabawa azumin na lokaci-lokaci. Yana da matukar wahala a dace da dukkan kayan kalanda da ake buƙata don mutane masu nauyin nauyi a cikin taga abinci na awanni 4.

Tsarin 16/8 ana ɗaukar mafi kyau duka don bushewa. Sakamakon asarar nauyi zai fi kyau idan kun haɗu da tsarin tare da abinci mai kyau. Abinda kawai ya rage shine yadda yafi dacewa a hada azumi da motsa jiki.

Thisaukar wannan teburin a matsayin tushe, mutumin da ke da kowane irin aiki zai sami mafi kyawun zaɓi ga kansa. Bugu da kari, muna ba da shawarar ingantacciyar hanyar bushewar jiki ga girlsan mata.

Tebur. Abinci da tsarin motsa jiki

Daidaita abinci mai gina jiki

Kar ka manta cewa dole ne a daidaita ma'aunin sunadarai na azumi lokaci-lokaci: dole ne cin abinci ya ƙunshi adadin sunadarai da ake buƙata, mai da carbohydrates, bitamin da kuma ma'adanai.

A lokaci guda, akwai wasu sifofin wannan abincin na musamman game da waɗancan athletesan wasan da ke shan magungunan taimako don hanzarta haɓakar ƙwayar tsoka.

• Idan wani ɗan wasa yana fuskantar yanayin magungunan anabolic steroid, kuna buƙatar cin abinci da yawa. Ba tare da adadin adadin kuzari da furotin ba, ci gaba cikin samun yawan tsoka ba zai yiwu ba. Amma a lokaci guda, yana da mahimmanci cewa kayan gini daidai su shiga cikin jiki ko'ina cikin yini, kuma wannan kusan ba zai yiwu ba akan tsarin azumi na lokaci-lokaci. Zai yiwu a haɗu da irin wannan abincin tare da magungunan anabolic kawai idan muna magana ne game da ƙananan ƙwayoyi, alal misali, oralturinabol, primobolan ko oxandrolone.
• Clenbuterol an san shi da ikon juya jiki daga carbohydrate zuwa hanyoyin samar da makamashi mai ƙima, don haka ana iya kiran ƙwaya mai kyau ƙari ga tsarin ciyarwa tsakanin lokaci-lokaci. Bugu da kari, yana da wasu tasirin anti-catabolic.
• Bromocriptine yana cikin tarawa da ƙona kitse, amma dole ne ayi amfani dashi cikin hikima. Mafi kyau a ƙarƙashin jagorancin ƙwararren mai koyarwa.

Fa'idodi da illolin cin abincin

Tsarin azumi na lokaci-lokaci yana da fa'idodi da yawa da ba za a iya musantawa ba. Wasu daga cikinsu ma ana tallafa musu da binciken kimiyya.

Koyaya, yana da daraja yin azumi na lokaci-lokaci, musamman idan kuna da matsalolin lafiya, kawai bayan tuntuɓar likitanku. In ba haka ba, akwai haɗarin haɓaka matsaloli tare da ɓangaren hanji da sauran gabobin.

Tabbatattun bangarori

• Azumi na lokaci-lokaci yana koyar da kamun kai. Da shigewar lokaci, mutum yana koyon rarrabewa tsakanin yunwa ta gaske da kuma bukatar hankali don tauna wani abu.
• Tsarin jinkirin ƙona mai yana biya ta garantin sakamako mai ɗorewa.
• Fa'idodin azumi na lokaci-lokaci shine cewa ana aiwatar da ayyukan dawowa. Jiki yana maye gurbin ƙwayoyin da suka lalace da sababbi, masu lafiya, cire tsofaffi ko amfani dasu don sakin kuzari.
• Masana kimiyya daga Kudancin Kalifoniya sun buga wata kasida a shekarar 2014 wacce ke ikirarin cewa kwayayen tsarin kariya suna sabuntawa sosai a lokacin azumi. Jiki yana kokarin kiyaye kuzari da sake jujjuya kwayoyin lalacewar garkuwar jiki. A lokacin azumi, yawan tsofaffin leukocytes na raguwa, amma bayan cin abinci, ana samar da sababbi kuma lambar ta koma yadda take.

Fannoni marasa kyau

• Yana da wuya a sami ƙarfin tsoka da sauri tare da wannan tsarin abincin.
• Azumi na iya shafar yanayin tunanin mutum ta hanyoyi daban-daban. Sau da yawa yakan haifar da rashin hankali, rashin natsuwa, da damuwa na yiwuwa.
• An hana yin azumi a cikin cututtuka da dama: pancreatitis, ciwace-ciwacen daji, cututtuka na hanyoyin numfashi da hanyoyin jini, ciwon sukari mellitus, nauyin nauyi, gazawar zuciya, matsalolin hanta, thrombophlebitis, thyrotoxicosis.
• Masanin kimiyyar lissafi Minvaliev yayi imanin cewa azumi yana inganta kona amino acid, ba kitse ba. Rashin ƙarancin furotin yana haifar da lalacewar collagen a cikin ƙwayoyin tsoka. Rashin glucose a cikin jiki yayin rana yana haifar da matakan rashin saurin ci gaba.
• Yiwuwar gallstones da duwatsun koda sun ƙaru. A masu ciwon suga, yin azumi na sama da sa’o’i 12 yana ƙara haɗarin faɗawa cikin maƙarƙashiyar hypoglycemic.

Kamar yadda aka riga aka ambata, komai na mutum ne. Bugu da kari, yawancin rashin amfani suna hade daidai da dogon lokaci na yajin cin abinci, kuma ba tare da tsarin mulki na awanni 12 ba, wanda 7-9 suke bacci.

Don yanke shawara a ƙarshe ko ya cancanci gwada dabarar akan kanku, ra'ayoyi kan azumin lokaci, da ƙarin shawarwari tare da likita, mai koyarwa ko masanin abinci mai gina jiki, zai taimaka.

Kalli bidiyon: Cin gindi bayan miji ya dawo tafiya Muneerat Abdulsalam (Nuwamba 2024).