Abincin abinci na CrossFit - bayyani game da shahararrun tsarin cin abinci ga 'yan wasa

Duk wata dabara ko shirin horo ba zai kawo sakamakon da ake so ba idan kun yi biris da batun abinci mai gina jiki. A cikin CrossFit, kamar yadda yake a cikin kowane irin ƙarfin ƙarfin ƙarfin motsa jiki, mai horar da 'yan wasa yana fuskantar tsananin damuwa. Sabili da haka, abinci mai kyau na CrossFit yakamata a daidaita shi sosai don taimakawa ɗan wasa dawo da ƙarfin da ya ɓace da sauri-sauri.

Shahararrun abubuwan cin abinci don 'yan wasa masu tsaka-tsalle

Abinci mai gina jiki don CrossFiter, kamar kowane ɗan wasa, yana ɗaya daga cikin mahimman abubuwan da suka shafi tasirin horo da ƙoshin lafiya da lafiyar ɗan wasan gabaɗaya.

Abincin Paleo

Yawanci, abinci na CrossFit ya dogara ne akan abincin paleo. Wanda ya kirkiro CrossFit, Greg Glassman ya karfafa gwiwa ga duk CrossFitters da su ci abinci don sake samun ƙarfin kuɗaɗen da aka kashe a horo, amma ba don a adana shi azaman mai mai ƙima ba. A ra'ayinsa, abincin paleo ne wanda ke iya samarwa da CrossFiter da kuzari don motsa jiki da dukkan abubuwa masu amfani, amma a lokaci guda kar a bar adadin kuzari da yawa "a ajiye".

Cin abinci bisa ka'idar abincin paleo - nama mai laushi, kayan lambu da 'ya'yan itatuwa, tsaba da kwayoyi, watakila shine mafi dacewa ga mutumin da ke rayuwa a zamanin Paleolithic, amma ga CrossFitters na zamani irin wannan tsayayyen tsarin kula da abincin wani lokaci ba shine mafi dacewa ba. Kwararrun CrossFitters da kyar suke bin abincin paleo, saboda tsananin takunkuminsa akan amfani da carbohydrates.

Yankin abinci

Abincin Yanki ya fi shahara tsakanin CrossFitters. Wannan ka'idojin abinci mai gina jiki ya dogara ne akan rarraba wani ɓangaren abinci da kashi: 40% carbohydrates, protein 30% da mai 30%. A wannan yanayin, ana bada shawarar a ci kowane 4-5 hours.

Matsakaicin abincin yau da kullun ga mai son yanki shine calories 1500-2000. Wannan yana ba mu damar yin la'akari da wannan nau'in abincin ƙarancin adadin kuzari. Wannan abincin, kamar paleo, ya ƙunshi cikakken ƙin sukari. Kodayake, ƙwayoyin carbohydrates masu ƙyalƙyali (oatmeal, sha'ir, buckwheat) ba a ba su izinin kawai ba, har ma suna da mahimmin wuri a cikin abincin. Godiya ga ikon cinye hadadden carbohydrates, ana iya ɗaukar abincin yankin a matsayin mafi inganci kuma ya fi dacewa don dawowa tare da tsadar kuzari don horo na CrossFit.

Gudanar da abinci mai gina jiki kafin da bayan horo

Tsarin abinci mai gina jiki a cikin CrossFit yana mai da hankali sosai, yana ba da cikakken iko game da inganci, haɗuwa da yawan kayayyakin da aka cinye duka kafin da bayan horo. Mun yi muku ɗan gajeren bayyani game da abin da za ku iya ci kafin da bayan horo don ƙimar nauyi da karɓar taro.

Sifofin kayan abinci na kafin motsa jiki

Ga 'yan wasa na CrossFit, abinci mai gina jiki kafin motsa jiki shine mafi mahimmancin ɓangaren abincin yau da kullun. Wannan abincin yana samar da ingantaccen makamashi don motsa jiki mai amfani. La'akari da cewa CrossFit wasa ne mai matukar kuzari da ƙarfi, abinci kafin irin wannan motsa jiki yakamata a daidaita shi gwargwadon iko dangane da ƙimar kuzari da ingancin samfuran.

A matsayinka na ƙa'ida, ya kamata ku ci abinci kafin motsa jiki ba zai wuce awanni 1.5-2 ba kafin motsa jiki. A wasu lokuta, lokacin da motsa jiki na motsa jiki ya ragu, ci kafin horo awanni 3-4 kafin ya fara.

Abincin da aka ba da shawarar don motsa jiki ya kamata ya zama yana narkewa a hankali kuma kada ya ɗaga matakan sukarin jini. Wadannan kayan sun hada da hatsi masu wadataccen amfani mai dauke da sinadarin carbohydrates, kamar su buckwheat, oatmeal, sha'ir da sauran kayan hatsi tare da alamar glycemic low.

Lura cewa cinye furotin da mai a hade tare da babban glycemic carbohydrates zai rage glycemic index a cikin carbohydrates.

Don haka, cin farin burodi haɗe da man shanu ko cuku baya haifar da irin wannan tsalle a cikin sukarin jini kamar cin fari iri ɗaya, amma ba tare da man shanu ko cuku ba. Ya kamata a kula da wannan yanayin yayin zana menu na wasan motsa jiki.

Yawanci, abincin motsa jiki kafin motsa jiki ya kamata ya haɗa da babban ɓangaren furotin tare da hadadden carbohydrates. Adadin furotin na iya bambanta dangane da irin burin da ɗan wasa ke bi a cikin horon su. Misali, idan makasudin horo shine a rage kiba, to abincin gaba da motsa jiki ya kamata ya hada da karin furotin (kimanin gram 20-30). Akasin haka, ana bada shawara don rage adadin ƙwayoyin carbohydrates masu haɗari (15-20 gram). Fats kafin motsa jiki don asarar nauyi ya kamata a kawar da shi gaba ɗaya.

Idan makasudin horo shine samun karfin tsoka, to menu na motsa jiki zai iya haɗawa ba kawai ƙarin adadin furotin (kimanin gram 20-30) ba, har ma da babban ɓangaren ƙwayoyin carbohydrates masu haɗari (gram 50-60), an ƙara su da ƙaramin kitse (bai wuce 3 ba -5 gram).

Me za a ci kafin motsa jiki?

Anan akwai wasu zaɓuɓɓukan abinci na pre-motsa jiki:

• Gurasar hatsi tare da yanki kaza ko kifi;
• Ruwan shinkafa tare da wani yanki na sikakken kifi ko nama na nama;
• Buckwheat tare da kwai kwai ko wani yanki na kaza;
• Oatmeal tare da yogurt na halitta da ƙwai 2-3 omelet;
• Sha'ir tare da turkey (ko kaza) da albasa;
• Dankalin jaket da cuku da kwai.

Kowace zaɓi kuka zaɓi, ya kamata a tuna cewa cin abinci kafin motsa jiki bai kamata ya tsoma baki tare da cikakken motsa jiki a cikin gidan motsa jiki ba. Sabili da haka, tsarin abinci mai gina jiki wanda yafi dacewa shine cin cikakken abinci sa'o'i 2-3 kafin motsa jiki. Hakanan abinci na CrossFit yana ba da damar ƙananan ciye-ciye. Ana iya yin sa kafin farkon aikin motsa jiki - mintuna 20-30.

Shirye-shiryen abincin motsa jiki

Kuna iya samun abun ciye-ciye kai tsaye kafin horo tare da ɗayan waɗannan jita-jita masu zuwa:

• Yogurt na halitta tare da ƙari na sabbin 'ya'yan itace da teaspoon na oatmeal;
• Wani hadaddiyar giyar da aka yi da madara da sabbin 'ya'yan itace ko' ya'yan itatuwa;
• Fresh 'ya'yan itace (banana, apple, pear);
• Barikin muesli mara nauyi;
• Cuku cuku hadaddiyar giyar tare da ayaba da oatmeal a madara ko yogurt ta halitta.

Babban ka'idojin abun ciye-ciye kafin lokacin motsa jiki: yakamata ɓangaren abinci ya zama ƙanana cewa ciki kusan babu komai cikin mintuna 20-30 ta farkon motsa jiki. Kuma babu wani nauyi a cikin ciki, wanda zai iya tsoma baki tare da tsananin motsa jiki na CrossFit.

Abincin bayan motsa jiki

Abincin bayan kammala motsa jiki shine ɗayan mahimmancin abinci wanda ɗan wasan CrossFit zai iya ɗauka. Bugu da ƙari, bayan aikin motsa jiki, abinci yana karɓar jiki da sauri kuma mafi inganci. Ko da carbohydrates mai sauƙi zai zama da amfani a wannan lokacin - don dawo da ajiyar kuzari a cikin jiki. Athleteswararrun athletesan wasa suna kiran wannan lokacin furotin-carbohydrate ko tagar anabolic. A wannan lokacin, kusan dukkanin abinci ana amfani dasu don dawo da kuzari kuma an haɗa su cikin matakan anabolism.

A matsayin babban yatsan yatsa, yawancin motsa jiki bayan an gama motsa jiki an fi amfani dasu daga manyan ƙwayoyin glycemic, waɗanda sune carbs waɗanda suke saurin sauri kuma suna ƙaruwa matakan insulin a cikin jini. Bayan horarwa, insulin ya zama dole ga jikin 'yan wasa don fara aiwatar da anabolism (girma) da kuma hana ƙwayar tsoka (lalacewa).

Lura! Idan, bayan tsananin motsa jiki, halayyar CrossFit, jiki baya karɓar wani ɓangare na carbohydrates mai sauri, aikin catabolism na iya farawa, lokacin da jiki ya fara cinye tsokoki don sake cika ƙarfi.

Ba shi da kyau sosai don ba da damar wannan aikin ya faru, sabili da haka, nan da nan bayan motsa jiki mai ƙarfi (bayan minti 5-10), ana ba da shawarar a sami ƙaramin abun ciye-ciye.

Abun ciye-ciye bayan motsa jiki

Waɗannan na iya zama ɗayan zaɓuɓɓukan abun ciye-ciye masu zuwa:

• Milkshake tare da sabbin 'ya'yan itatuwa da' ya'yan itace;
• Yogurt na halitta tare da ayaba da strawberries;
• Cuku mai tsami mai yawa;
• Duk wani mashaya na wasanni;
• Wasu sandwiches na man gyada.

Ya kamata a tuna cewa abinci na CrossFit ba ya son cin abinci mai sauri. Musamman, ba shi da kyau a yi haka da yamma, haka kuma idan ɗan wasan yana son rasa nauyi. Sabili da haka, idan motsa jiki ya faɗi da yamma ko da dare, ƙaramin ɓangaren cuku na gida (bai fi gram 100-200 ba) tare da ƙarin cokali biyu na zuma ko rabin ayaba ya dace sosai don rufe tagar furotin-carbohydrate.

Bayan abun ciye-ciye, awanni 1.5-2 bayan horo, zaku iya cin cikakken abinci. Tsarin aikin bayan-motsa jiki ya kamata ya haɗa da babban ɓangaren furotin (kimanin gram 40) da kuma hadadden carbohydrates (gram 40-50).

Abin da za a ci bayan horo?

Shawarar abinci bayan motsa jiki:

• Rabon taliyar durum tare da cuku da ƙwai;
• Naman sa nama tare da dankalin jaket;
• Stew na kaza, koren wake da barkono mai ƙararrawa tare da buckwheat;
• Shinkafar daji tare da turkey;
• Oat pancakes tare da gida cuku.

Koyaya, an yi jayayya cewa ƙirƙirar taga mai gina jiki-carbohydrate nan da nan bayan motsa jiki ba komai bane face dabara ta hanyar kasuwanci don haɓaka tallace-tallace na abinci da abubuwan sha. Kuma wannan sigar ta sami tabbaci a cikin da'irar kimiyya. Masu binciken sun yanke shawarar cewa ƙaddamar da matakan anabolic a cikin jiki ba zai fara ba har sai jikin ya dawo da ƙarfin kuzarin phosphates da ATP a cikin sel ta hanyar hanyoyin haɓaka.

Yana faruwa kamar haka. Bayan atisayen karfi mai karfi, ana samar da adadi mai yawa na lactic acid a cikin tsokoki, wanda ya shiga cikin jini, ya taru a hanta, inda aka canza shi zuwa glycogen. Resynthesis (raguwa ta baya) na glycogen ba zai yiwu ba tare da sa hannun hanyoyin oksida wanda ke samarwa jiki kuzari. Sabili da haka, a cikin awanni 24-48 na farko bayan horo mai tsanani, jiki yana aiki da dawo da kiyaye homeostasis, tare da canza lactic acid zuwa glycogen ta hanyar aikin magudi, kuma ba shi da sha'awar anabolism. Wannan yana nufin cewa kwata-kwata baya buƙatar babban ƙwayoyin furotin da carbohydrates.

Gudanar da abinci mai gina jiki

CrossFit ba shi da ma'ana ba tare da inganci mai kyau da ƙarfin tsoka da ƙarfin hali ba. Sabili da haka, don kiyaye ƙarfi da kuzari, ban da abinci mai cikakken ƙarfi na yau da kullun, abinci na CrossFit yana ba da izinin amfani da abinci na musamman na wasanni.

Babban saitin kowane gicciye shine: furotin (ko riba - ya danganta da maƙasudin horo), amino acid na BCAA, bitamin da ma'adanai. Yawancin 'yan wasa suna ba da wannan jerin don hankalinsu tare da creatine, chondroprotectors, L-carnitine, abubuwan haɓaka testosterone da yawa da sauran abubuwan kari.

Sunadaran gina jiki da riba

Protein shine cakuda mai hadewar furotin, wanda, idan aka sha shi tare da taimakon enzymes na musamman, sai ya kasu kashi biyu zuwa amino acid kuma ana amfani dashi don bukatun gina jiki. Sunadaran da ke cikin CrossFit, a matsayin ƙarin na asali, na iya zama babban mataimaki lokacin da babu lokaci ko dama don cikakken abinci.

Wani mai amfani shine cakuda-carbohydrate wanda akan kara halitta, amino acid ko wasu abubuwa. Yawancin lokaci, irin waɗannan gaurayawan ana amfani da su ga mutane masu larurar jiki waɗanda ba su da matsala tare da ɗora kitse mai yawa (ectomorphs), don saurin cika ƙarfin kuzarin jiki bayan horo da samun nauyin jiki. Dangane da CrossFit, azaman babban ƙarfin motsa jiki da ƙarfi mai ƙarfi, ana iya ba da shawarar yin amfani da mai karɓar riba kafin ɗaukar nauyin horo don kiyaye babban ƙarfin horo da kyakkyawan aikin ɗan wasa. Masu cin gajiyar aikin zamani suna yin kyakkyawan aiki ba kawai tare da aikin sake sabunta yawan kuzarin bayan CrossFit ba, amma kuma taimaka wa tsokoki su murmure sosai bayan horo.

Amino acid

Amino acid sune ginshikin dukkan rayayyun halittu, tunda dukkanin sunadaran jiki sun kunshi su. BCAA amino acid sune mafi yawan amfani dasu a cikin abinci mai gina jiki. Wannan rukunin amino acid din ya kunshi abubuwa masu mahimmanci guda uku na BCAA: leucine, isoleucine, da valine. Wadannan amino acid din sune kaso 35% na dukkan amino acid a jikin tsoka, suna aiwatar da ayyukan anabolism, hana catabolism kuma suna taimakawa ga matsakaicin sakamako mai ƙonawa. Babban bambanci tsakanin amino acid na BCAA da sauran amino acid shine cewa ba'a hada su a jikin mutum da kan su, sabanin sauran amino acid 17, don haka mutum zai iya samun su ne kawai daga karin abinci ko na wasanni.

Koyaya, ana buƙatar tambayar amino acid BCAA a halin yanzu, saboda yawancin masu bincike sun yanke shawarar cewa cin amino acid ɗin da athletesan wasa keyi ya isa yayin bin daidaitaccen tsarin abinci, gami da cin naman kaji, naman sa, naman alade, ƙwai, cuku da kayayyakin kiwo masu wadata. furotin. Waɗannan kayayyakin abinci ne waɗanda ke iya cika cikakkiyar buƙatun jiki don muhimman amino acid.

Vitamin da ma'adanai

Ungiyoyin bitamin-ma'adinai sune abubuwan haɓakawa na ilimin halitta wanda ke ƙunshe da bitamin da ma'adinai masu mahimmanci don kula da duk ayyukan jiki. Don CrossFitters, kamar kowane ɗan wasa, bitamin da ma'adanai suna taka muhimmiyar rawa wajen dawowa, karɓar tsoka, da rage nauyi. Kasuwa ta zamani don rukunin bitamin da ma'adinai suna ba da farashi iri-iri don waɗannan ƙarin: daga 200 rubles zuwa 3000-5000 rubles. Koyaya, ingancin takamaiman hadadden koyaushe baya dogara kai tsaye akan farashin. Sau da yawa, 'yan wasa suna shan bitamin ta rashin ƙarfi, ba tare da sanin ainihin bukatun jiki don wani abu ba. Sabili da haka, kafin ɗaukar wannan ko wancan hadadden, yana da kyau a yi gwajin jini don bitamin. Hypervitaminosis (yawan bitamin) wani lokacin yana da haɗari fiye da hypovitaminosis (ƙarancin bitamin).

Shan bitamin na yau da kullun yawanci watanni 1-2 tare da hutu na watanni 2-3. Ba a ba da shawarar shan bitamin a cikin shekara ba saboda dalili na jiki na iya rasa ikonsa na shan bitamin, ma'adanai da sauran abubuwan gina jiki daga abinci. Sabili da haka, hutu cikin ɗaukar mahimman ƙwayoyin bitamin da ma'adinai marasa lahani ya zama dole a kowane hali.

Gina Muscle Gina Jiki

Akwai ra'ayoyi da ra'ayoyi daban-daban da suka shafi batun abinci mai gina jiki don gina karfin tsoka a wannan lokacin, wani lokacin suna rikici da juna. Koyaya, irin wannan hanyar da yawa game da matsalar samun karfin tsoka za a iya bayyana ta kawai ta hanyar son kawo sabon abu, asali kuma na musamman ga abinci mai gina jiki.

Abin da za a yi la'akari yayin samun taro?

Lokacin gina ƙwayar tsoka, abinci mai gina jiki kafin motsa jiki tare da abinci mai gina jiki bayan wasan motsa jiki yana taka muhimmiyar rawa. Sabili da haka, ba wai kawai ingancin abinci yana da mahimmancin mahimmanci ba, amma har ma ƙaƙƙarfan tsari ne na cin abinci. Sa’o’i 2 kafin motsa jiki, ya kamata ku sami cikakken abinci, wanda ya ƙunshi wani ɓangare na hadadden carbohydrates (aƙalla gram 50-60) da kuma furotin mai inganci (aƙalla gram 20-30).Bayan horo, nan da nan ya kamata ku sami ɗan ƙaramin abun ciye-ciye (a wannan yanayin, kowane ruwan shayar da madara da 'ya'yan itace ya dace, kuma daga abinci mai gina jiki - wani ɓangare na mai riba), kuma sa'o'i 1.5-2 bayan horo, ya kamata ku sami cikakken abinci mai wadataccen ƙwayoyin carbohydrates masu haɗari da sunadarai. Hakanan ana yarda da cin ƙananan ƙwayoyin carbohydrates masu sauri don kayan zaki.

Gabaɗaya, saitin ƙwayar tsoka an gina shi akan ƙa'idodi ɗaya, ba tare da la'akari da ƙimar cancantar ɗan wasa ko wasu sharuɗɗa ba.

Nauyin samun nauyi

• Amfani da abinci mai yawan kalori. Dangane da samun ƙarfin tsoka, abincin ɗan wasa na yau da kullun ya kamata ya ƙunshi abinci mai yawan kalori mai ƙarfi 60-70%. Tabbas, baza ku iya yin roƙo don fa'idodin kiwon lafiya na cin kayan lambu da 'ya'yan itatuwa ba, amma tare da abincin da ake buƙata don samun tsokoki, yawan fiber zai tsoma baki tare da narkewar da ta dace da kuma rage saurin shan abubuwan gina jiki. Sabili da haka, yawan zaren a cikin abincin ɗan wasa dangane da samun ƙarfin tsoka bai kamata ya wuce 20-30% ba.
• 6 abinci a rana. Abincin 5 ko 6 a rana shine mafi kyawun adadin abinci don samun ƙwayar tsoka. Tare da irin wannan abincin, tsarin narkewar abinci ba a cika shi ba, kuma yawan abubuwan gina jiki a cikin jini koyaushe ana kiyaye su a wani matakin da ya dace don anabolism mai tasiri. Karatuttukan sun tabbatar da gaskiyar cewa idan ana cin adadin abincin, wanda aka tsara don abinci sau 5-6, a cikin abinci sau 2 ko 3, to za a adana sinadaran da suka wuce gona da iri a jikin mai kuma ba zai amfani jiki ba. Bugu da ƙari, an tabbatar da cewa tasirin anabolic na cin abincin ba zai wuce awanni 3-4 ba.
• Rabon sunadarai, carbohydrates da mai. Abincin yau da kullun ga dan wasa, wanda burin sa shine samun karfin tsoka, ya kamata ya kunshi 50-60% na carbohydrates, 30-40% na furotin da kuma 15-20% na lafiyayyen mai. A wannan yanayin, yakamata ku cinye yawancin carbohydrates masu rikitarwa. Yawancin furotin ana ba da shawarar a samo su daga abinci ba daga abinci mai gina jiki ba. Ba a ba da shawarar sosai a yanke adadin mai (ƙasa da 10%) don kauce wa rikicewar rayuwa a jiki.

Ta bin waɗannan ƙa'idodin abinci mai gina jiki, haɗa su tare da motsa jiki masu dacewa, zaku iya samun ingancin ƙwayar tsoka.

Gina Jiki don CrossFit don asarar nauyi

Yawancin 'yan wasa na CrossFit da yawa, musamman' yan mata, suna da burin rasa kiba. Da kansu, motsa jiki na motsa jiki yana da ƙarfi sosai kuma, idan aka bi shawarwarin da ke cikin abinci mai gina jiki, suna ba da gudummawa ga madaidaiciyar ƙimar nauyi mai nauyi.

Babban ƙa'idar rasa nauyi shine: cinye adadin kuzari kaɗan da zaku iya kashe su. Sabili da haka, madaidaicin abinci don asarar nauyi shine mafi mahimmancin ma'auni don cin nasarar ƙimar nauyi.

Abin da za a yi la'akari yayin rasa nauyi?

Akwai maki da yawa da za a yi la'akari da su yayin rasa nauyi.

• Babu asarar nauyi na gari ta hanyar abinci mai gina jiki - dole ne a tuna wannan. Jikin mutum yana ciyar da mai mai ƙima sosai, yana hana ƙona kitse mai ƙamshi. Galibi, da farko dai, ana samun raguwar ƙarar a ɓangaren sama (wanda ya dace da mata), wanda wasu mata zasu iya yin kuskuren ƙona gida, amma ba haka lamarin yake ba. A zahiri, ana haifar da tsarin ƙona kitse ko'ina cikin jiki lokaci ɗaya, kawai dai sakamakon ba koyaushe ake lura dashi ba.
• Saurin nauyi - wannan rashin nauyi ne mara kyau. Sakamakon asarar nauyi mai sauri, a mafi kyau, zai zama asarar ruwa a cikin jiki, mafi munin - hasara mai yawa na ƙwayar tsoka da rikicewar haɗari. Yawancin lokaci, bayan rasa nauyi da sauri, nauyin da ya wuce kima zai dawo cikin kankanen lokaci tare da sakamako mai girma da kumburi.
• Kowa na iya rasa nauyi. Ya isa ya samar da rashin yawan adadin kuzari daga abinci ko ƙara yawan amfanin su ta hanyar motsa jiki.

Kamar yadda yake game da samun yawan tsoka, akwai wasu ka’idoji dangane da batun rage nauyi, idan aka bi su, zaku iya samun sakamako mai dorewa.

Ka'idodin asarar nauyi a cikin CrossFit

• Cincin kalori mai yawa. Abincin dan wasan da yake son ya rasa nauyi ya zama 70-80% abinci maras kalori. Mafi kyawun abinci da lafiya shine waɗanda ke da wadataccen fiber, wanda ke haifar da saurin koshi, ƙarancin adadin kuzari kuma suna tallafawa ɓangaren narkewar abinci. Hakanan, fiber yana iya rage shakar carbohydrates da mai daga abinci, yana tabbatar da shigarsu cikin jini ahankali.
• 6 abinci a rana. Kamar yadda yake a yanayin saitin ƙwayar tsoka, lokacin rasa nauyi, ya kamata ku ci sau da yawa (aƙalla sau 5-6 a rana) kuma a ƙananan rabo. Ta wannan hanyar cin abinci, kuzarin daga abinci zai zama gabaɗaya zuwa kuzari don kiyaye mahimmin aiki, kuma rashinsa zai biya tare da taimakon ɗimbin kitsen mai. Bugu da ƙari, wannan abincin yana ba ku damar rage girman jin yunwa a rana kuma yana hana cututtuka na ɓangaren hanji.
• Kashe carbohydrates mai sauƙi da rage kitse. Sauƙi (saurin) carbohydrates, lokacin da aka sha, yana haifar da ƙaruwa sosai cikin sukarin jini, wanda ke haifar da bayyanar jin yunwa tsakanin minti 15-20. Bugu da ƙari, ƙwayoyin carbohydrates masu sauƙi suna da adadin kuzari kuma ana saurin shagaltar da su sosai, yana haifar da samar da insulin da kuma haifar da aikin adana mai. Fats kuma yana da yawan adadin kuzari kuma baya buƙatar kuzari da yawa don jiki ya sha kansa. Misali, idan ka ci adadin kuzari 100 na carbohydrates, to ana amfani da calorie 23 don aiwatarwa da adana kalola 77 daga carbohydrates. Amma idan ka ci adadin kuzari 100 na mai, to ana buƙatar adadin calori 3 kawai don adana su, kuma adadin kalori 97 ya rage cikin jiki. Haka kuma, idan kun ci kitse fiye da yadda jiki ke bukata a wannan lokacin, to an kunna enzyme na lipase, wanda ke fara aiwatar da kitsewar kitse a cikin adipocytes (kwayoyin mai mai). Koyaya, ba shi yiwuwa a iyakance yawan cin kitse, saboda sune ke da alhakin lafiyar fata, gashi da ƙusoshin, da kiyaye matakan kwayar halitta a cikin jiki.
• Restrictionsuntataccen abinci kafin da bayan motsa jiki. Ana ba da shawarar cin ƙaramin ɓangaren furotin awanni 2 kafin horo. Bai kamata ku ci abinci kai tsaye kafin fara wasan motsa jiki ba, saboda jiki dole ne ya ciyar da kuzari daga ajiyar mai, ba abinci ba. Bayan horo, an ba da shawarar kada a ci komai na tsawon awanni 2, tunda a wannan lokacin yawan saurin rayuwa a cikin jiki yana ƙaruwa sosai, kuma nitsarwar mai a cikin jini yana ƙaruwa. Idan kun ci daidai bayan horo, to duk mai mai zai koma ga adipocytes (kitsen mai), kuma idan baku ci ba, za su "ƙone".

Mako-mako na CrossFit

Kalli bidiyon: Shin kasan zaka iya samun albashi duk wata a kamfanin jaalifestyle (Nuwamba 2024).