Har yanzu baƙi masu motsa jiki waɗanda ba su da ƙwarewa waɗanda ke son kawar da ƙarin fam sau da yawa sukan fuskanci halin da ake ciki inda aikin rage nauyi yana raguwa ko tsayawa gaba ɗaya. Wannan na faruwa koda dan wasan ya kiyaye duk wasu halaye masu mahimmanci wadanda ake bukata domin kona kitse: motsa jiki na yau da kullun, daidaitaccen abinci tare da matsakaicin adadin mai da carbohydrates, yawan abinci yan rabe-raben kai tsaye don inganta metabolism da kin amincewa da munanan halaye. A irin wannan yanayi, abinci mai gina jiki yana zuwa ne don ceton kitsen mai, wanda wannan aikin ke ci gaba da gudana sosai kuma mafi mahimmanci.
Nan da nan, mun lura cewa ba muna magana ne game da kwayoyi masu amfani da kwayoyi ba, doping da sauran abubuwan da zasu iya lalata lafiyar ku, kuma sayarwa da sayan ta an hana ta doka ta yanzu. Waɗannan su ne abubuwan kari na doka waɗanda za a iya samu a kowane shagon abinci mai gina jiki wanda kuma ba ya cutar da jikinku idan aka cinye shi. A cikin wannan labarin za mu gaya muku wane abincin abinci ne mafi kyau don ƙona mai da yadda za a zaɓi ƙarin "ku".
Ta yaya abinci mai ƙona mai ke aiki?
Kasuwancin abinci mai gina jiki yana cike da kayan haɓaka waɗanda aka tsara don rage ƙwayar adipose. Binciken abokin ciniki da nazarin kimiyya sun tabbatar da babban tasirin waɗannan abubuwan ƙarin.
Dogaro da manyan abubuwan da aka haɗa na wani ƙari, tsarin aikinsu na iya bambanta. A mafi yawan lokuta, abubuwa masu aiki a cikin wannan nau'in abinci mai gina jiki suna taimakawa rage adadin mai mai ƙwanƙwasa saboda sakamakon da zai biyo baya sakamakon shan su:
- inganta metabolism;
- rage shayar da mai da carbohydrates daga yankin ciki;
- hana kiran ƙwayoyin mai;
- fashewar mai mai.
Tare, waɗannan abubuwan, waɗanda aka haɓaka da motsa jiki, kuma suna haifar da raguwar ƙimar jiki.
Lura! Da kansu, masu ƙona kitse da sauran abubuwan kari basu zama "kwayar sihiri" da zata yi muku komai lokaci ɗaya. Suna aiki ne kawai idan kun bi tsarin abinci da motsa jiki. Idan ba tare da wannan ba, babu ma'ana a yi amfani da su.
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Wani irin abinci ya dace da kitsen mai?
Tsarin abinci mai gina jiki don ƙona mai ya haɗa da nau'ikan abubuwan kari: masu ƙona mai, thermogenics, masu maye gurbin abinci da maye gurbin abinci. Dukkanin Yammacin Turai da na cikin gida ne suke samar dasu abinci mai gina jiki.
Kafin siyan kowane kari, yakamata a biya kulawa ta musamman ga asalin ta. Duba tare da mai siyar inda aka shigo da kayan. A Hankali a bincika marufin: dole ne a lika lambar ta amintacciya, dole ne a dunƙule murfin sosai, ranar ƙarewar samfurin, dole ne a nuna abin da samfurin ya ƙunsa da kuma haɗin masana'antar. Lura da Alamar Yarda da GMP. Kada a sami kurakuran rubutu a cikin rubutu a kan lambar. Idan akalla ɗayan waɗannan maki bai sadu ba, tare da yiwuwar 99% kuna da karya a hannunku. Wannan yana faruwa koyaushe, koda a cikin manyan sarƙoƙi na shagunan kayan abinci masu abinci. Kuma abin dariya game da wannan yanayin shine cewa sau da yawa mai siyar da kansa baya ma zargin cewa yana siyar da abinci na jabu ne.
A kowane hali kar ayi amfani da ƙari, a cikin asalin abin da ba ku da tabbas a kansa, saboda babu wanda zai ba ku tabbacin cewa abin da samfurin ya ƙunsa ya yi daidai da abin da aka rubuta akan kunshin. A cikin mafi kyawun harka, zaku ci komai. A mafi munin, amfani da samfurin da ba a san asalinsa ba daga kayan arha mafi arha, mai yuwuwar ɗaukar babban haɗari ga lafiyar ku, a wasu lokuta har da ƙunshe da abubuwan narcotic.
Masu ƙona kitse
Masu ƙona kitse sune ƙungiyar abubuwan haɓaka waɗanda aikin su ke da nasaba da lalata ƙwayoyin mai. Ana samun wannan tasirin ne saboda abubuwan da ke cikin maganin kafeyin, L-carnitine, yohimbine, taurine, zinc, cirewar shayin kore da sauran abubuwan asalin halitta.
1,3-dimethylamylamine (DMAA)
Hakanan akwai wasu ƙarin masu ƙona kitse masu ƙarfi waɗanda ke ƙunshe da abubuwan kara kuzari waɗanda ke shafar aikin tsarin juyayi na tsakiya. Suna haɓaka samar da dopamine da norepinephrine, wanda ke ba mu damar horo sosai da jin daɗin motsa jiki. Mafi yawan lokuta ana cire shi ne daga man geranium (1,3-dimethylamylamine, DMAA), wanda ke da ƙarfi da kuzari a jiki.
An hana fitar da mai daga Geranium don Hukumar Yaki da Sha da Fata Jiki ta Duniya kuma an hana shi rarraba ta wasu kasashen Turai. A Rasha, 1,3-dimethylamylamine cikakkiyar doka ce.
Ana samun wannan sinadarin a cikin karin kayan aikin motsa jiki da masu ƙona kitse a sashi na 25-75 MG a kowane aiki. Waɗannan abubuwan haɓakar da gaske suna '' juya 'jikinka, suna ƙaruwa da ƙarfi, suna inganta taimako, suna ƙona kitse mai wuce gona da iri, amma kuma akwai batun duhu game da batun. Tare da amfani na dogon lokaci, sun daina samun irin wannan tasirin mai ƙarfi, kuma galibi 'yan wasa da yawa suna wuce sashin da aka ba da shawarar don samun sakamako mai kuzari mai ƙarfi. Wannan ba shi da fa'ida: tsarin jijiyoyin jini koyaushe dole ne ya yi aiki a cikin yanayi mai wahalar gaske, tsarin juyayi na tsakiya ya wuce gona da iri, ci abinci ya ta'azzara, bacci ya rikice, ƙarfin yin rauni.
Beta Phenylethylamine (PEA)
Beta-phenylethylamine (PEA), wanda kuma yana da tasirin tasirin psychostimulant, shima ya zama ruwan dare a cikin masu ƙona mai. Ba kamar cirewar man geranium ba, PEA ba magani ba ne na halitta. An samo shi ta hanyar roba. Phenylethylamine yana haɓaka ƙwarewar hankali kuma yana haɓaka yanayi, yana ba da damar ƙarin motsa jiki. A cikin kari na wasanni, ana amfani dashi a sashi na 400-500 MG.
A cikin Tarayyar Rasha, an haramta phenylethylamine a cikin haɗuwa sama da 15% kuma an haɗa shi cikin jerin ƙwayoyi na narcotic da abubuwan psychotropic.
Ephedrine
Wasu masana'antun (waɗanda matsayin shari'arsu abin tambaya ne) ƙara ephedrine ga masu ƙona kitse da hadaddun wasannin motsa jiki, wanda kwaya ce ta narcotic, sayarwa, samarwa da adana ta wanda ke haifar da abin laifi. Dangane da tasirinsa a jiki, ephedrine yayi kama da amphetamine - yana da tasiri mai tasirin gaske, yana ƙaruwa da ƙarfi, yana ƙaruwa da bugun zuciya, yana danne yunwa, kuma yana saurin saurin motsa jiki. Duk wannan yana haifar da asarar nauyi mai yawa, kuma abokin ciniki mai gamsarwa ya gudu zuwa shago don sabon gwangwani mai ƙona kitse, sake sake keta doka da haɗarin laifin laifi. Amma koda mun yi biris da bangaren shari'a na batun, to da wuya a yi amfani da ephedrine don ƙona mai mai dacewa. Baya ga ragin nauyi, ephedrine yana haifar da tachycardia, arrhythmia, hauhawar jini, angina pectoris, tashin zuciya, yawan gumi, rashin bacci, yawan tashin hankali, hauhawar jini, rashin daidaituwar gishiri a jiki, da dai sauransu.
Yi la'akari da ko rasa nauyi tare da ƙwayoyi waɗanda ke ƙunshe da ephedrine yana da haɗarin matsalolin kiwon lafiya, jaraba da haɗarin shiga gidan yari?
Tsarin yanayi
Wannan nau'in ƙarin yana aiki akan ƙaƙƙarfan yanayin zafi, wanda ke haifar da kashe ƙarin adadin kuzari a cikin horo. Zafin zafin jiki yana ƙaruwa, zafin jikin yana tashi, kuma jiki yana cire ruwa mai yawa. Baya ga manyan abubuwanda suka hada da maganin kafeyin ko kuma koren shayi, wadanda suke cikin kusan dukkan mai kona kitse, thermogenics kuma sun hada da naringin da tyramine, wadanda ke da alhakin lalata glucose a jiki da samar da adrenaline.
Thermogenics ana iya lasafta shi azaman "mai haske" mai ƙona kitse, basa cika tsarin jijiyoyi cike da ɗimbin abubuwan kara kuzari kuma basa dauke da sinadarin halitta, wanda aka tsara don ƙara ƙarfi saboda tarin ATP a cikin ƙwayoyin halitta.
Ka tuna cewa wannan nau'in abinci mai gina jiki don ƙona kitse ya fi yawa ga mata da 'yan mata waɗanda suke son yin shiri don lokacin rairayin bakin teku ko kuma kawai rasa poundsan ƙarin fam.
Masu maye gurbin cin abinci
Irin wannan ƙarin (wanda ake kira anorexigens ko anorectics) yana haifar da saurin ƙona kitse ta hanyar hana cibiyar yunwa da kunna cibiyar jike-jike dake cikin hypothalamus.
Babban abubuwan aiki:
- fluoxetine;
- sibutramine;
- lorcaserin;
- dexfenfluramine;
- analogues.
Bincike ya tabbatar da tasirin waɗannan abubuwan ƙarin. Koyaya, likitoci suma suna nuna illolinsu da illolin da zasu iya haifarwa ga lafiya: lahani ga bawul na zuciya, gazawar zuciya, hauhawar jini, myocardial fibrosis, rashin bacci, arrhythmia, dss.
Zaku iya siyan masu hana ci abinci ba kawai a shagon abinci mai gina jiki ba, har ma a kantin magani na yau da kullun. Sau da yawa mata waɗanda ba su da isasshen lokacin yin wasanni ke sayan su, suna fatan rasa ƙarin fam ta hanyar rage adadin abincin da za su ci.
Koyaya, saboda tsada mai tsada da haɗarin haɗarin lafiya na waɗannan abubuwan ƙarin, ana ba da shawarar cewa kawai kuyi sauye-sauye na abinci kuma ku ƙara motsa jiki a rayuwar ku ta yau da kullun - sakamakon zai zama daidai kamar yadda yakamata kuma fa'idodin kiwon lafiya zasu fi yawa.
Masu maye gurbin abinci
Wannan rukuni ne na abubuwan haɓaka waɗanda manyan masana'antun kayan abinci na wasanni suka tsara don zama cikakken maye gurbin abinci. Wannan na iya zama hadaddiyar giyar da ya kamata a cakuda ta da ruwa a cikin girgiza ko mahada, ko kuma sandar da ke dauke da dukkan abubuwan gina jiki.
Fa'idodin su bayyane suke:
- Adadin dukkanin abubuwan da suka dace na micro da macro sun riga sun daidaita;
- ƙananan adadin kuzari;
- dacewar ajiya;
- saurin girki da cin abinci.
Abubuwan maye gurbin abinci sun haɗa da hadadden furotin wanda ke ƙunshe da sunadarai tare da yawan shaye shaye daban-daban, ƙwayoyin carbohydrates masu wahala waɗanda aka samo daga samfuran ƙasa, acid mai ƙarancin abinci, bitamin da kuma ma'adanai. Suna da rashi daya kawai - tsada mai tsada.
Maɓallin abinci suna da kyau ga waɗanda wani lokaci ba sa iya samun cikakken abinci saboda lokutan aiki. Wannan zai sami sakamako mafi kyau akan asarar nauyi ko samun ƙarfin tsoka fiye da samun saurin ciye-ciye, cin abinci mai sauri, kayan zaki ko kayayyakin gari.
Illolin masu maye gurbin zasu iya bayyana kansu ta hanyar rikicewar tsarin narkewar abinci kawai idan akwai rashin haƙƙin mutum ga ɗayan ko wani ɓangaren samfurin.
L-carnitine
L-Carnitine (Levocarnitine) wani abu ne wanda yake faruwa a cikin ɗabi'a wanda aka samo shi a cikin kayan kiwo, kifi da jan nama. Ba mai ƙone kitse bane, amma amfani dashi yayin rage nauyi yana da tasiri ƙwarai. Amfaninsa ya ta'allaka ne da cewa yana jigilar wasu kayan adipose zuwa cikin mitochondria na tsokoki, inda aka canza shi zuwa makamashi (ATP) kuma yayi amfani dashi cikin ƙarfin horo. Bugu da ƙari, L-carnitine yana da wasu ayyuka masu fa'ida, gami da: haɓaka tunani da motsa jiki, ƙara ƙarfin juriya, rage matakan cholesterol mara kyau da inganta haɓakar ƙwayar cuta. Hakanan yana da ƙarfin antioxidant. Ana samun L-Carnitine a cikin mafi yawan mai ƙona kitse, amma kuma ana siyar dashi azaman ƙarin kari a kowane kantin sayar da abinci mai gina jiki. Nagari don amfani a cikin sashi na kimanin 2 grams kowace rana.
Daidaita abinci
Yawancin 'yan wasa sun yi imanin cewa za su iya samun sakamako mai sauri ta hanyar cinye nau'ikan nau'ikan abubuwan rage nauyi a lokaci guda. Wannan ba gaskiya bane game da mai ƙona mai ko thermogenics. Ka'idar aikin su daidai take kuma abubuwanda suke aiki a yawancin kari kusan iri daya ne. Saboda haka, bai kamata ku yi amfani da nau'ikan nau'ikan mai ƙona kitse a lokaci guda ba. Bugu da ƙari, saboda wannan, zaku iya wuce sashin da aka ba da shawarar, wanda zai haifar da sakamako mara kyau a cikin yanayin ciwon kai, tashin zuciya, rashin bacci, ko ƙaruwar hawan jini saboda yawan caffeine da sauran abubuwa waɗanda ke da tasiri. Saboda wannan dalili, ba a ba da shawarar hada abubuwan cin mai mai mai da kuma hadaddun wasannin motsa jiki.
Ana iya haɗa kitse mai ƙona kitse da makamantan kari tare da nau'ikan abinci mai gina jiki masu zuwa:
- cakuda sunadarai;
- ƙwayoyin bitamin da ma'adinai;
- BCAA;
- hadadden amino acid;
- glutamine;
- wasu abubuwan kari wadanda basa tsoma baki tare da kona kitse kuma basuda yawan kuzari (misali, masu cin riba).
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Yadda za a zabi abincin da ya dace?
Da farko dai, ayyana maƙasudan ku. Idan kana son kona karin fam guda 2-3, to kana iya yi ba tare da mai ƙona kitse ko shan wasu abubuwan kari ba. Idan kaɗan kaɗan, sayi kwalin L-carnitine daga shagon abinci mai gina jiki ko kantin magani. Wannan zai taimaka muku hanzarta aiwatar da tsarin rayuwa a cikin jiki kuma ya ba ku ƙarin ƙarfi don wasanni.
Idan kai namiji ne kuma burinka babban taimako ne mai ƙarancin ƙarfi da ƙananan kashi na ƙananan kitse, to ya kamata ka sayi mai ƙona mai. Lokacin zabar abinci mai gina jiki don kona kitse ga maza, zai fi kyau kada a yi amfani da masu ƙona kitse masu ɗauke da ƙwayoyi masu ƙarfi (musamman ma ephedrine). Suna octxite tsarin jijiyoyi na tsakiya, kuma zaka iya sanya kanka cikin yanayin ƙarancin aiki. Wannan zai kasance tare da asara na yawan tsoka, ƙarancin bacci, rashin himma, da damuwa.
Hakanan ya kamata ku kula da lafiyar ku ta musamman. Idan kuna da matsaloli game da tsarin zuciya, duk wani kari da zai kunshi maganin kafeyin, taurine ko guarana to ya zama tilas a gareku. Game da DMAA ko PEA, ina tsammanin, komai ya bayyana. Zai fi kyau ka taƙaita kanka ga L-carnitine, bari mu faɗi wani kwas ɗin masu cike da ci (a kowane hali ya wuce sashin da aka ba da shawarar) Lallai yakamata ku sayi ingantaccen rukunin bitamin da ma'adinai, tunda a ƙarƙashin yanayin abinci, duk tsarin jiki yana buƙatar ƙarin adadin bitamin - wannan zai amfanar da zuciyar ku kawai.
Idan kuna da matsalolin koda ko cututtukan genitourinary, ku yi hankali tare da abubuwan kari waɗanda ke da tasirin yin fitsari. Babban mai iya kamuwa da maganin kafeyin shine, wanda ake samu a kusan kowane mai ƙona mai ko kuma yanayin zafi. Idan kuna amfani da waɗannan abubuwan kari, ku sha ƙarin ruwa don kar ku ɓata aikin al'ada na dukkan tsarin a jikinku.
