Abin da za ku ci kafin horo don samun riba da rage nauyi?

Abinci mai gina jiki cikin haɓaka halaye na iko da juriya na CrossFitter bashi da ƙima da muhimmanci kamar horar da kanta. Duk inganci da yanayin kayayyakin da yanayin cin su suna da mahimmanci. Sabili da haka, yawancin 'yan wasa masu ba da shawara, suna yanke shawara don canzawa zuwa lafiyayyen abinci, suna da al'ajabin ko zai yiwu a ci kafin horo, awoyi nawa da abin da za a ci kafin horo, gwargwadon burinku - rage nauyi ko samun ƙarfin tsoka. A cikin wannan labarin, mun yi ƙoƙari don samar da amsoshi ga duk waɗannan mahimman tambayoyin don taimakawa masu tasowa na CrossFitters su warware matsalar rashin cin abinci ko motsa jiki kafin motsa jiki.

Ya kamata a faɗi nan da nan cewa amsar kowannen tambayoyin da ke sama ba zai kasance mai rikitarwa ba, tunda duk ya dogara da wace takamaiman burin da wani ɗan wasa ke bi:

1. Idan makasudin horo shine a rasa nauyi, to cin abinci kafin horo yana da ƙimar aƙalla awanni 2-2.5. A lokaci guda, ya kamata a rage girman adadin kifin a cikin abinci - bai fi gram 15-20 a kowane aiki ba. In ba haka ba, yayin horo, jiki zai fara ciyar da kuzari daga abinci, kuma ba makamashin ajiyar mai ba. A gefe guda kuma, ya kamata a kara yawan furotin - kimanin gram 20-30 a kowane aiki. A wannan yanayin, ana buƙatar furotin don samar da tsokoki tare da cikakken jerin amino acid kafin fara motsa jiki.
2. Fats a cikin abincin motsa jiki na pre-workout don raunin nauyi ba shi da kyau. Suna iya rage jinkirin shan sauran abubuwan gina jiki daga abinci da haifar da jiri a lokacin motsa jiki mai wahala. A kowane hali, kafin motsa jiki don asarar nauyi, bai kamata ku ji nauyi a cikin ciki ba, amma jin yunwa bai kamata ya tsoma baki tare da motsa jiki ba.
3. Idan makasudin horo shine samun ƙarfin tsoka, to yakamata a ƙara cin abinci sosai awanni 1-1.5 kafin fara horo. Wani ɓangaren abinci ya kamata ya ƙunshi ƙwayoyin carbohydrates masu ƙoshin lafiya da sunadarai, ya kamata a iyakance adadin mai a cikin abincin da aka ba su - bai wuce gram 5 ba.
4. Cin carbohydrates kafin aikin motsa jiki na gina tsoka zai kiyaye kayan aikin glycogen ɗinka. A sakamakon haka, ƙarfin kuzarin tsokoki zai haɓaka, ƙarfin jimrewa da aikin jiki yayin horo zai haɓaka. Wasannin furotin na gaba yana ba da tsokoki tare da amino acid kuma yana haifar da aikin anabolic.

Menene akwai don samun karfin tsoka?

Yanzu muna da cikakken ra'ayi game da abin da za mu ci kafin motsa jiki, yana da kyau mu yi la'akari da kyau kan waɗanne irin abinci ne masu fa'ida kafin motsa jiki da kuma abin da ya kamata a cire daga abincin ɗan wasa.

La'akari da batun fa'idar amfani da wasu abinci kafin atisaye, dole ne mutum ya manta game da burin wani ɗan wasa. Idan makasudin horo shine samun karfin jiki, to yawa da ingancin abinci kafin motsa jiki yana da mahimmanci.

Abincin motsa jiki kafin motsa jiki da nufin samun ƙarfin tsoka ya kamata ya ƙunshi hidimar furotin mai ƙarancin ƙarfi (aƙalla gram 20-30) da kuma hadadden carbohydrates (gram 50-60). Dogaro da abubuwan da kake so, zaka iya zaɓar ɗayan zaɓin jita-jita da aka gabatar:

• karamin kaza (ko turkey) tare da taliyar durum (za a iya maye gurbin cin abincin gefen da shinkafar ruwan kasa ko burodin hatsi);
• wani kifi mara nauyi da dankali (ko shinkafar shinkafa);
• naman sa nama tare da durum taliya ko buckwheat;
• omelet na qwai 3-4 tare da buckwheat (ko wasu kayan lambu);
• wani ɓangare na cuku na gida tare da burodin nama (za ku iya ƙara ɗan berriesan itace da andan teaspoan onsa honeyan honeyan zuma a cuku).

Abin da za ku ci don asarar nauyi?

Idan makasudin horo shine asarar nauyi, to yakamata a taqaita jerin abincin da aka bada izinin motsa jiki. Musamman ya zama dole a tuna da "dokar zinariya" ta rashin nauyi: yawan amfani da adadin kuzari ya kamata ya wuce cin abincin su. A cikin abincin kafin-motsa jiki na ɗan wasa wanda yake son rage kiba, kada ya kasance akwai abinci mai yawan kalori: sauƙin carbohydrates da mai mai yawa. An ba shi izinin cinye ƙananan ƙananan ƙwayoyin carbohydrates kawai (ba fiye da gram 15-20 a kowane hidim ba), da kuma wadataccen adadin furotin (kimanin gram 20-30 a kowane aiki). Ta hanyar buƙatar ku, zaku iya zaɓar ɗayan zaɓin jita-jita da aka gabatar:

• Pieceananan kaza da aka gasa a cikin tanda tare da buckwheat ko shinkafar daji;
• Portionananan yanki na farin, kifi mara nauyi, an dafa shi da shinkafar ruwan kasa;
• 2-3 qwai da aka toshe ko qwai omelet 2 tare da cuku da gida da ganye;
• Veananan nama na nama tare da gasa dankalin jaket

Cin abinci kafin motsa jiki bai kamata ya tsoma baki tare da cikakken motsa jiki ba, saboda haka yana da kyau a ci aƙalla awanni 1.5-2 kafin motsa jiki. Koyaya, kada ku manta da abinci kafin lokacin motsa jiki, kamar dai ba a ciyar da ku ba, ba zaku iya motsa jiki sosai ba kuma yadda yakamata.

Za a iya cin zaki kafin motsa jiki?

Na dabam, ya kamata mu zauna a kan batun cin abinci mai zaki kafin horo, wato mai sauƙi (mai sauri) carbohydrates. Carananan katako sun haɗa da:

• irin kek (waina, muffins, buns, waina);
• Sweets (ice cream, alewa, cakulan);
• 'ya'yan itatuwa masu zaki;
• wasu kayan lambu da sauransu.

Cin abinci mai sauƙi mai sauƙi shine ɓangare na abincin yau da kullun ga mutane da yawa. Amma ba mutane da yawa sun san aikin tasirin kwayar carbohydrates mai sauki a jiki.

A matsayinkaɗaɗɗen ƙa'ida, sauƙi mai saurin carbohydrates ya kasu kashi biyu manyan ƙungiyoyi: monosaccharides da disaccharides. Monosaccharides sun hada da glucose, galactose da fructose, kuma disaccharides sun hada da lactose, maltose da sucrose.

Monosaccharides suna da ingantaccen tsarin sunadarai, sun lalace kuma jiki yana saurin saurin disaccharides. Monosaccharides koyaushe suna da dandano mai ɗanɗano daban-daban. Koyaya, ƙungiyoyi biyu masu sauƙin carbohydrates ba sa so sosai ga athletesan wasa, musamman idan burin su shine su rasa nauyi.

Wataƙila kun lura da yadda yunwa ke ƙara ƙarfi bayan mintuna 10-15 bayan cin wata alewa. Gaskiyar ita ce, yin amfani da sauƙin carbohydrates a cikin abinci (musamman a kan komai a ciki) yana ƙaruwa matuka da sikarin jini, don haka yana haifar da ƙaruwa cikin insulin. Hakanan, Insulin, yana ƙoƙarin daidaitawa da kuma rage matakan sukarin jini. Matakan sikari, wanda ya kai matakin ƙananan matakai, ya haifar da mummunan yunwa. Ya zama wani nau'in da'irar mugu, inda sauƙin carbohydrates, tare da haɓakar kalori mai yawa, basa ƙosar da jiki, yana haifar da jin ƙoshin lafiya, amma, akasin haka, yana haifar da ƙarin ɓarkewar yunwa, wanda babu makawa yakan haifar da yawan abinci kuma, sakamakon haka, samun ƙarin nauyi.

Wannan shine dalilin da ya sa ba a ba da shawarar cin abinci mai zaki ba kawai ga 'yan wasan da ke son rasa nauyi ba, har ma ga wadanda ke kokarin samun karfin tsoka mai inganci. Iyakar abin da aka keɓance ga wannan ƙa'idar, lokacin horo da nufin samun ƙarfin tsoka, yana iya cin ɗan ƙaramin sauƙin carbohydrates kai tsaye bayan horo a lokacin "tagar carbohydrate".

Tantan carbohydrate shine yanayin jiki nan da nan bayan horo, wanda ya ƙunshi rashin ƙarancin abubuwan gina jiki. Cin ƙananan ƙwayoyin carbohydrates masu sauri da furotin a wannan lokacin yana haifar da haɓaka aikin anabolic cikin jiki kuma, sakamakon haka, haɓakar tsoka. Duk da haka, da dama daga masana kimiyya suna da shakku game da wannan ka'idar, suna bayar da hujjar cewa abin da ya faru na "tagar carbohydrate" yana da nasaba ta kusa da abinci kafin motsa jiki.

Karatun ya nuna cewa shan karamin amino acid (kimanin gram 5) ko gram 20 na whey protein kafin fara motsa jiki (mintina 2-3) yana kara jimrewa da aikin jiki yayin atisaye, sannan kuma yana cigaba da kara yawan amino acid a cikin jini a wani matakin akai 2.5-3 hours. Sabili da haka, a wannan yanayin, jiki nan da nan bayan horo bai sami wata babbar buƙatar abubuwan gina jiki ba, kuma sakamakon "taga na carbohydrate" ba zai faru ba.

Ya zama cewa ɗan wasan yana buƙatar yin taka-tsantsan tare da amfani da ƙwayoyin carbohydrates masu sauƙi. Tabbatar da la'akari da yawan abincin yau da kullun na wani ɗan wasa, tun da yawan adadin kuzari da aka samu yayin wadataccen amfani da carbohydrates mai sauƙi zai iya haifar da riba mai nauyi.

Abincin wasanni kafin motsa jiki

Bayyanar abinci mai gina jiki a kasuwa ya haifar da ainihin abin mamaki. Duk nau'ikan kayan abincin da ake ci da sauran abubuwan karawa sun narke a bayan fage. Dukkanin hankalin 'yan wasa ya koma kan tallan abinci mai gina jiki, inda tuni masu taken' yan wasa suka yaudari masu siye da kayan jikinsu, a tsakanin cakuduwa da wani karin sunadarin girgiza a cikin wani yanayi mai girgiza. Ananan kaɗan, dangantaka mai ƙarfi tsakanin kyakkyawa mai kyau da abinci mai gina jiki ya sami tushe a cikin tunanin 'yan wasa masu ƙwarewa.

Amma a zahiri, komai ya bambanta. Matsayin abinci mai gina jiki a cikin ginin ƙwayar tsoka yana da ƙima sosai. Za'a iya tabbatar da girgiza furotin na motsa jiki kawai idan ba ku da damar samun cikakken abinci na wasan motsa jiki.

Sunadaran gina jiki

Sabili da haka, idan baku da lokacin cin abinci cikakke na awanni 1.5-2 kafin horo, ana bada shawara a cinye gram 20-30 na furotin whey ko kuma wani mai kama da wannan (idan makasudin horon shine a sami yawan tsoka, ba nauyin nauyi ba) awa 1 kafin horo.

Amino acid

Idan babban burin shine samun ƙwayar tsoka, ana bada shawara a cinye karamin adadin amino acid na BCAA (gram 10-15) nan da nan kafin horo. Koyaya, ba a daɗe da yin amfani da BCAA a cikin ƙungiyar masana kimiyya ba, saboda yawancin karatu suna nuna isasshen amino acid a cikin abincin yau da kullun na matsakaicin ɗan wasa. Masana kimiyya sunyi imanin cewa amfani da BCAA ya dace ne kawai game da rashin wadataccen amino acid daga abinci, alal misali, tare da rage cin abincin kalori.

Burningungiyoyin ƙona mai mai

Idan babban buri shine a rage kiba, to zai yiwu ayi amfani da hadadden kitse na musamman kafin horo (kimanin mintuna 30 kafin fara horo). Amma game da yin amfani da irin waɗannan masu ƙona kitse, kowane irin sakamako mai illa na iya bayyana, don haka amfani da irin waɗannan ƙarin zai fi dacewa haɗuwa da gwani.

L-carnitine

Preferredarin karin wasanni da aka fi so da yaduwa don asarar nauyi shine L-carnitine. Lauki L-Carnitine mintina 30 kafin aikinku. Tsarin da L-Carnitine ke aiki a jiki ya sha bamban da na mai mai ƙona kitse. L-carnitine yana taimakawa jigilar ƙwayoyin mai zuwa wurin amfani da su - mitochondria na ƙwayoyin tsoka, amma ba shi da kaddarorin ƙonawa da kanta. Sabili da haka, cin abinci guda ɗaya na L-carnitine don faɗakar da tsarin kona ɗakunan ajiya mai ƙonawa bai isa ba, kuna buƙatar aiki mai saurin motsa jiki yayin horo. Abin baƙin cikin shine, a yawancin yanayi, ba shi da amfani a ɗauki L-carnitine ba tare da aikin aerobic ba. Koyaya, wannan ƙarin abubuwan wasanni ba shi da wani tasiri kuma yana da tasiri mai amfani akan tsarin zuciya da jijiyoyin jini.

Kada a manta cewa abinci mai gina jiki ƙari ne kawai ga abincin ɗan wasa kuma ba zai iya maye gurbin cikakken abincin yau da kullun ba.

Awowi nawa kafin aji zan iya ci?

Kamar yadda aka ambata a sama, ya kamata a dauki abinci a kalla awanni 1.5-2 kafin horo. A wasu lokuta, lokacin da saurin motsa jiki ya gudana, ya kamata a dauki abinci sa'o'i 3 kafin horo. A kowane hali, kafin fara wasan motsa jiki, ya kamata ka ji haske kuma ciki bai kamata ya cika ba. In ba haka ba, duk jinin da ke cikin jiki zai taru a yankin ciki, kuma za a kashe kuzari wajen narkar da abinci, kuma kayan aikin jiki ba zai isa ba kawai don motsa jiki mai inganci.

Lokacin narkewar abinci

Tambayar tsawon lokacin kafin aikin motsa jiki da kuke buƙatar cin abinci yana da alaƙa da lokacin narkewar abinci a jiki.

Abincin da muka shirya don amfani ba za'a iya cakuda shi ba tare da canzawa ba. Don abinci ya narke, amfani dashi don buƙatun gini da tsadar kuzari, jiki yana buƙatar ɓatar da isasshen lokaci da ƙoƙari. Tare da taimakon narkar da abinci, jikin mutum yana iya samun sunadarin gina jiki daga amino acid din abinci mai narkewa, daga kitse mai da glycerin - kitse, jiki yana canza glucose zuwa kuzari da adana shi a cikin hanta a matsayin glycogen.

Narkar da abinci a jikin mutum yana faruwa a karkashin tasirin dalilai da yawa. Haɗin sinadaran abincin da aka cinye, nau'in da tsawon lokacin girkin, adadin da aka ci, abincin, yanayin yanayin ɓangaren hanji - duk wannan yana shafar matakin narkar da abinci da lokacin narkewar abinci.

Tasirin maganin zafi akan narkewar kayayyakin

Don haka, ta yaya maganin zafin abinci ke shafar ƙimar da jiki ke sha ta? Ga wasu mahimman bayanai:

• Narkar narkewar sunadarin yana karuwa sosai lokacinda aka dumama shi, saboda akwai wani bangare na lalacewar tsarin sunadaran gina jiki (denaturation), wanda kuma hakan yake haifar da lalacewar sunadarai ta hanyar enzymes na ciki.
• Lokacin da kitse na dabba ya yi zafi, ƙimar kuzarinsa yakan ɓace, kamar yadda ake bayarwa daga samfurin. Lokacin da ake dafa nama mai, fiye da kashi 45% na kitse ya shiga cikin romo.
• Hakanan kitse na kayan lambu yana fuskantar canje-canje na sinadarai idan yayi zafi. Lokacin da aka soyayyen abinci mai narkewa, iskar shaƙwan mai na mai na faruwa, kuma ana ajiye mahaɗan mai guba akan abincin soyayyen.
• Maganin dankali mai dankali na taimakawa wajen juyar da furotin din da ke cikinsa zuwa wani yanayi mai saurin narkewa - pectin. Ityarancin acid mai yawa na iya tsoma baki tare da wannan aikin, don haka sauerkraut ko sauran abinci mai tsami ya kamata a saka shi a cikin miyar bayan dankalin ya riga ya tafasa.
• Raw sitaci ba zai iya shanyewa a cikin jiki kwata-kwata ba, don haka dole ne a dafa da dankali da atamfa ta Urushalima.
• Sucrose da ke ƙunshe a cikin anda andan itace da berriesa berriesan itace an canza shi zuwa glucose da fructose ƙarƙashin tasirin zafin jiki da acid.

Lokacin narkewa na abinci mai ƙima

Don sauƙaƙa maka don yanke shawarar waɗanne irin abinci da kuma nawa za ku iya ci kafin motsa jiki, la'akari da teburin da ke ƙasa. Yana nuna lokacin narkewar wasu nau'ikan abinci ta cikin mutum.

Tare da lokacin narkewar abinci, matakin narkar da abinci shima muhimmin abu ne. Misali, abincin asalin dabbobi (sunadarai da kitse) yana shiga cikin jiki da kusan 90%. Fiber da abincin tsirrai, a matsakaita, jiki yana sha 60%, idan abincin ya haɗu - da kashi 80%.

Ana ɗaukar farin ƙwai a matsayin mizanin haɓakar samfura. Yana shiga cikin jiki da kusan kashi 98%. Za'a iya bayanin babban matakin hadewar farin kwai da gaskiyar cewa kwan ita kanta kwayar halitta guda ce kuma babu wasu wurare masu hade da hadewa a tsarinta. Ba za a iya faɗi abu ɗaya game da nama ba, tunda don narkar da furotin na nama, jiki yana buƙatar ƙarin enzymes don “karye” da narkar da waɗannan maɗaukakiyar haɗin.

Nawa ne da abin da za ku ci kafin motsa jiki?

Kar a cika cin abinci kafin motsa jiki. Zai fi kyau ka rage kanka ga karamin abinci wanda ya kunshi sunadarai da hadadden carbohydrates da jiki ke bukata kawai. Masana harkar abinci sun ce yawan abincin da zai wadatar da yunwa, amma kare kariya daga yawan cin abinci, ya isa ya shiga hannu daya. Hoton da ke ƙasa yana nuna wasu samfuran sauƙi. Ana iya cin su cikin sauƙi kafin motsa jiki, sake cika jiki da kuzari kuma ba damuwa da rashin jin daɗi yayin motsa jiki. Babban ɓangare na waɗannan ɓangare ne na abincin paleo, wata lafiyayyar hanyar cin abinci don CrossFitters. Kowane ɗayan waɗannan samfuran na iya zama cikakken abun ciye-ciye. A wannan yanayin, ba lallai ba ne don haɗa su da shirya jita-jita. Don haka, muna kallon abin da za mu ci kafin horo don kar mu sami tashin zuciya da nauyi a cikin ciki yayin motsa jiki.

Da kyau, yanzu kun san abin da za ku ci kafin horo. Amma idan lokaci ya yarda, kuma kuna son wani abu mai rikitarwa da wayewa, to zaku iya dafa wani abinci mai ɗanɗano da mai gina jiki. Misali, tuna tuna, wacce aka bayar da ita a kasa.

Sinadaran kayan abinci guda 4 na omelet:

• karamin zucchini - yanki 1;
• albasa - yanki 1;
• qwai - 7 guda;
• Tuna a cikin ruwanta - 1 iya;
• gishiri, barkono, balsamic vinegar - dandana.

Shiri:

A wanke a bare bawan zucchini sosai, a yanka kanana cubes ko yanka. Sara da albasarta da kyau. A cikin kwanon tuya da aka shafa mai da kayan lambu (amma zai fi kyau a dafa a cikin kwanon ruyawar da ba sanda ba ba tare da an sa mai ba) a sa albasa da zucchini, a jika gishiri da barkono, a kawo har sai an dahu. Saka guntun tuna da kayan lambu da gauraya. Bayan haka a cikin wani kwano daban, hada kwai da gishiri sannan a zuba abin da ya haifar a kan kifi da kayan lambu. Ku zo don dafa kan ƙaramin wuta, an rufe shi na mintina 15. Bauta chilled, yankashi gunduwa-gunduwa tare da ruwan balsamic don dandana.

Yin hidimar tuna omelet zai samar muku da furotin mai inganci kafin fara wasan, kuma ya zama tushen hadadden carbohydrates tare da yanyanwar burodin hatsi ko kuma shinkafar ruwan kasa.

Kalli bidiyon: Abinci Kala Hudu 4 Da Suke Rage Kiba Ko Teba. (Nuwamba 2024).