Kowane dan wasan wanda ba shi da kyan gani, wanda kwanan nan ya yanke shawarar fara yin wasanni abinci mai gina jiki , yana fuskantar fuska game da yadda za a shuka shi, da kuma yadda za a yi. Daga wannan labarin za ku sami amsoshin tambayoyinku game da yawancin furotin da kuke buƙatar sha a kowace rana.
A ci na gina jiki
A cewar masana, duk mutumin da ba ya shiga wasanni ya kamata ya cinye 1 g na gina jiki a kowace kilogram na nauyin jiki (yarinya mai kimanin kilo 60 - 60 grams na gina jiki a rana). Idan kana da horo - kana buƙatar amfani da furotin don 1.5 g kowace kilogram (yarinya mai kimanin kilo 60 - 90 grams na gina jiki a rana). Wadanda suka sallama zuwa nauyi, sunadarai ya kamata su fi yawa: 2 grams kowace kilogram na nauyin jiki (yarinya mai kimanin kilo 60 - 120 grams na gina jiki a rana).
Bisa ga wannan, zaka iya lissafin yawancin gina jiki don sha kafin da bayan horarwa, da kuma lokacin rana a gaba ɗaya.
Yaya za a sha abin gina jiki?
Don fara farawa da furotin kuma ba cutar da jiki ba, kana buƙatar sanin nauyinka, da kuma lissafin kimaninka mai kimaninka kuma gano yadda yawancin furotin da kake samu tare da abinci.
Daga lambar ƙimar ka (yadda za a lissafta - aka bayyana a sama) kana buƙatar ɗaukar adadin furotin da ka samu tare da abinci. Zai zama wajibi don tinker da lissafta yawan abincin da ka dace a kan kallon kallon calories, wanda ya ɗauki rabo daga sunadarai, fats da carbohydrates. Don haka sai ku sami adadin ku, wanda zai gaya muku adadin.
Ka yi la'akari da cewa a cikin abincin wasanni babu nauyin gina jiki 100% - wannan adadi daga 70% zuwa 95%. Sabili da haka, shan 100 g na furotin furotin, zaka sami 70-95 g na gina jiki (saka abin da ke kunshe akan marufi na ƙari).
Don amsar yawancin abincin da za ku sha a lokaci guda. Yawan adadin ya kamata a raba shi zuwa 4 raguwa kuma a rike da su a cikin rana.