Protein abu ne mai mahimmanci wanda zai taimaka wajen kawar da nauyin kima da gina masallacin muscle. Don samun sakamakon da ake so, yana da muhimmanci a san yadda ake daukar protein don asarar nauyi . Yin amfani da abinci mai kyau, wasa da wasanni da kuma daukar nauyin haɗin gine-gine, za ka iya cimma matsayi mai girma a rasa nauyi.
Wanne ya fi kyau a dauki furotin?
Har zuwa yau, akwai gauraye daban-daban waɗanda suka bambanta a cikin abun da ke ciki, kazalika da cikin jimlar assimilation. Hanya mafi kyau shine warewa mai gina jiki, wanda ya ƙunshi furotin 90%. Mutane da yawa masu bada shawara sun ba da hankali ga gina jiki mai gina jiki, wanda ya hada da nau'o'in gina jiki, wanda ya ba ka damar samun daidaituwa dangane da digestibility. Irin wannan furotin zai kawar da nauyin kima da inganta yanayin ƙwayar tsoka.
Yaya za a yi amfani da whey da kuma wasu nau'ikan gina jiki?
Tun lokacin barci jikin baya karɓar abinci, yana amfani da glycogen da amino acid, waɗanda suke cikin cikin tsokoki, don kula da aikin da ya dace. Don hana lalata su, dole ne a dauki wani ɓangare na gina jiki nan da nan bayan tada. Saboda wannan dalili, dole ne a dauki protein na whey, wanda ke sanya tsokoki tare da sauri. Don tabbatar da ci gaban ƙwayar tsoka, dole ne ku ci wani ɓangare na gina jiki (15-20 g) tsakanin manyan abinci.
Gano yadda za a cire rashawa na raya whey da sauran nau'ukan furotin don asarar nauyi, kada ka manta da buƙatar samun kashi kafin horo. Zai fi dacewa don amfani da sinadaran whey, shan shi tsawon minti 30. kafin ajin. Bayan horarwa, dole ne a mayar da tsokoki kuma su cika su da abubuwa masu amfani, don haka wani ɓangare na sunadaran ya zama dole. Don tabbatar da cewa a lokacin barci jiki bai hallaka kashin tsoka don samun abubuwa masu muhimmanci ba, wani ɓangare na sunadarai ya shiga jiki kafin ya kwanta. Zai fi kyau ba da fifiko ga madara ko madarar whey.