Protein shine gine-gine na jikinmu. Ya zama wajibi ne don aiwatar da kowane tsari na biochemical, ciki har da kira na jini. Ba asiri ga kowa ba cewa furotin shine tushen yatsan mu. Amfanin gina jiki ya ƙunshi sarkar amino acid, kuma lokacin da abinci mai gina jiki ya shiga cikin jiki, wadannan sassan sun rabu kuma akwai wanzuwar amino acid wanda jiki zai kashe a kan gina tsarin gina jiki.
Rashin Lura
Duk samfurori da aka sani sune nama da madara . Duk da haka, mutane da yawa suna la'akari da waɗannan samfurori da nauyin nauyi kuma suna raguwa da su. Kamar, da zarar cin abinci, kana buƙatar lalata ciyawa, kayan lambu da ke dafa kuma ku ci 'ya'yan itace. Dukkanan bazai zama ba, duk da haka, bayan irin wannan abincin, nauyin da ya sa wasu dalilan ya dawo. Kuma "magabcin" mu a cikin rasa nauyi shine kwayoyin su. Tunda a lokacin cin abinci abincin abincin gina jiki shine mu rage yawan ƙwayar furotin, kuma matakai na gine-gine yana faruwa a kowane lokaci, jikin mu yana cire sinadaran daga jikinsa, don haka ya shiga "cin nama". A sakamakon haka, zamu rasa nauyi saboda hasara na muscle da kuma da zarar cin abinci ya ƙare kuma za mu fara "cin abinci kullum" jiki ya dawo da gina jiki zuwa tsarin tsoka.
Abincin protein ba shi da mahimmanci ga asarar nauyi, tun da za mu iya rasa nauyi, rarraba ko dai miki ko ƙwayar tsoka. Amfanin gina jiki zai tabbatar da kare lafiyar mu.
Wasanni
Zai yiwu, babu irin wannan wasanni inda ba'a maraba da muryar tsoka ba. A lokacin horo mai tsanani, jiki yana amfani da yawan makamashi, sau da yawa yana razanar duk tsararru. Idan babu sauran makamai (ciki har da mashi mai yawa), kuma ana bukatar makamashi ko dai don ci gaba da horo, ko kuma a sake dawo da shi, jiki ya sake farawa "ci" tsokoki, don kare kanka daga cirewa daga furotin. Ya bayyana cewa duk horonku ya sauko da ruwa kuma ba ku da abin da ba ku ƙara wa tsoka ba, babu wata "cube" a jikin ku, ku kuma horar da ku ga ƙwayar tsokoki.
Ga 'yan wasa, ana buƙatar abinci mai gina jiki a karuwa da yawa don rufe dukan tsarin horo tare da makamashi, yin aiki kamar anabolic bayan horo, kuma, a ƙarshe, don taimakawa wajen gina sabon ƙwayar tsoka, don haka ba zamu horar da su ba, ko kuma ba kome ba. Ga waɗannan dalilai, an yarda da amfani da kayan abinci na gina jiki bayan horo kamar yadda ake samar da hadaddiyar giya.
Tsaro mai gina jiki
Bai isa ya ci naman ko madara ba, dole ne mu fahimci abincin abincin gina jiki shine mafi amfani ga jikinmu. A nan, sunadarai na dabba suna cin nasara akan dukkanin maki a cikin kayan gina jiki. Shawarwarin da ake amfani da shi na gina jiki mai gina jiki tare da ƙananan abun ciki:
- ƙirjin kajin;
- naman sa;
- madara har zuwa 2.5%;
- low-mai gida cuku;
- shayarwa har zuwa 25% mai abun ciki;
- qwai;
- turkey;
- mai kifi mai kifi.
Daga cikin kayan lambu sunadarai sune manyan wurare suna shagaltar da su:
- wake;
- waken soya;
- Peas;
- buckwheat;
- oatmeal.
Hanyar shiri
Magungunan jiyya na inganta ƙwayar ƙwayoyin gina jiki ta jiki, amma a lokaci guda, yayin aiki, rabon zaki na furotin ya ɓace. Zaži hanyar da ta fi dacewa ta hanyar amfani:
- gasa a cikin tanda;
- grill a kan gasa;
- dafa;
- ƙarewa.
Carbohydrates kuma suna taimakawa wajen daukar nauyin gina jiki, amma a nan yana da muhimmanci don yin gyare-gyaren da kuma
Rubuta jerin abinci mai gina jiki wanda zai iya zama mai kyau, shi ne mafi yawan samfurori a cikin rayuwarmu, abun ciki a cikin cin abinci ya zama kashi 40%. Duk da haka, don sauƙaƙe aikin da kuma sauƙaƙe zabin, zamu bada shawara cewa kayi sanadin kanka tare da teburin abinci na gina jiki.
Kada ku daina gina jiki, yana da kyau don warewa daga kwakwalwan abincinku, abinci mai dadi da sauri. Wannan yana ƙara maka nauyi fiye da kowane abinci mai gina jiki.