Amfani da protein-carbohydrate yana da matukar tasiri na asarar nauyi, yana ba ka damar kawar da mai yawa, kuma a lokaci guda ci gaba da tsoka, wanda ya dace musamman ga 'yan wasa. Duk da haka, duk wani jiki ba ya da kyau idan bai kasance tare da wannan damuwa da kuma ƙarancin da tsokoki suke ba.
Menene ya ba da canzawar sunadaran da kwanakin carbohydrate?
Nan da nan ya kamata a ambata cewa cin abinci na musanyaccen carbohydrate ba a fili ba ne ga mutanen da ke jiran sakamako mai sauri kuma sauƙi da rage hannayensu. Irin wannan tsarin abinci yana ɗaukar kimanin wata guda don samun sakamako mai kyau, har ma, a duk lokacin wannan nasara zai kasance mai sauƙi: nauyin ba zai karu ba, amma zai cigaba bisa ka'ida. Bugu da ƙari, ba za ku sami sakamako ba idan ba ku ƙidaya adadin kuzari kowace rana kuma ku ci cikin cikakken daidaitaccen shirin.
Abinci na gurɓin furotin-carbohydrate shi ne sake zagayowar kwanaki hudu da za a maimaita. Kwana biyu na farko sune furotin. A gare su, jiki wanda ya daina karɓar makamashi daga carbohydrates, an sake gina shi don sabon tsarin metabolism kuma a matsayin mahimmin mahimmanci ya zaɓi kantin kayan mai. Duk da haka, kwayar ta gano wannan tsarin ba shi da wata mahimmanci kuma ta rage yawan matakai na rayuwa, don haka tsararraki zai wuce tsawon lokaci.
A rana ta uku, cin abinci yana haɗe, kuma jiki yana jinkirta aiwatar da raguwa na ajiya mai yawa, amma ba ya rage yawan kuzari (metabolism).
A rana ta huɗu - carbohydrate, domin kwayoyin yana da lokaci don shakatawa, yana canzawa zuwa glycogen da carbohydrates da aka karɓa (a nan kuma sakamakon sakamako ya fara) kuma sake accelerates wani metabolism.
Maimaita wannan sake zagayowar bayan lokaci yana haifar da duk wadannan halayen, sakamakon abin da kullun yake yadawa, yana riƙe a matakin, amma a karshen zaka sami adana ƙwayar tsoka da mai kyau mai cirewa.
Abinci na gina jiki-carbohydrate: reviews
Kimanin kashi 20 cikin dari na mutanen da suka yanke shawarar wannan abincin, ba su ga wani canji mai kyau ba. Wannan shi ne saboda gaskiyar cewa canzawar sunadarai-carbohydrate yana ba da sakamako mai kyau idan duk yanayi ya hadu, kuma mafi mahimmanci - abincinka ya dace daidai da iyakokin calories da tsarin da sassan sunadarai, fats da carbohydrates suke cikin abincin. Wannan yana yiwuwa ne kawai tare da ƙididdigar lissafi da ƙididdigar yawan adadin calories duk abincin da ake cinyewa da kuma adana abincin abinci.
Idan kayi duk abin da ke daidai, tsarin ba zai iya kasawa ba, saboda duk lissafi yana da cikakkun mutum kuma ya dace da jikinka.
Amfani da protein-carbohydrate: menu
Abinci na musanya carbohydrate yana buƙatar menu na musamman. Na farko da lissafin rabo daga batura. Don yin wannan, ninka nauyin da kake so (babban abu shi ne, wannan adadi ne ainihin kuma ya ishe) ga mahallin da aka tsara:
- A cikin kwanaki biyu na farko, lokacin da abincinku yafi sunadarin sunadarai, adadin su a cikin abinci ya zama 3-4 grams da 1 kg na nauyin da ake bukata, da kuma carbohydrates - 0-1.5 grams kowace kilogram.
- Na uku, matsakaici ga carbohydrates a rana yana nuna furotin a adadin 2-3 grams da kilogram, da kuma carbohydrates - 2-2.5 grams da kilogiram.
- Kwana na huɗu, wanda yake da wadata a cikin abinci na carbohydrate, ya ƙunshi adadin furotin - 1-1.5 grams da kg, adadin carbohydrates - 5-6 grams kowace kilogram.
Don haka, idan burinku ya auna nauyin kilo 50, to sai mu sami:
- a cikin kwanaki biyu na farko - 3 * 50 = 150 g furotin, iyakar 1.5 * 50 = 75 g carbohydrates;
- rana ta uku: 2 * 50 = 100 g na gina jiki, kuma yawan adadin carbohydrates;
- a rana ta huɗu: 50-75 g gina jiki, 250 g carbohydrates.
Samun wannan ilimin, kawai ya kasance don yin abincin yau da kullum da kuma lissafin abincinku domin ya dace cikin tsarin da aka tsara.