Yaya za mu sha abin gina jiki?

Protein ko gina jiki shine ginshikin ginin jikinmu duka. Babu sunadaran dake iya aiki ba tare da tantanin salula ba. Ganin gaskiyar cewa mun kasance dabi'ar gina jiki - wawa ne za a yi gardama game da bambancin da ake samu na gina jiki ga maza da mata. Bugu da ƙari, yawan halayen biochemical dake faruwa a jikin mace a kowane lokaci shine sau da yawa fiye da na maza. Kuma ga kowane tsari, kamar yadda muka ce, kana bukatar gina jiki.

Ba zamu yi magana a yau game da furotin don sayen siffofin jiki ba, zamu magana game da yadda ake shayar da gina jiki tare da horo na matsakaici, don daidaitawa abinci mai gina jiki, da kuma lokacin cin abinci.

Yin amfani da gina jiki a lokacin cin abinci

Sauran abincin calorie masu tasiri suna da tasiri a rasa nauyi, amma haifar da wasu sakamako mai yawa. Bayan jerin gajeren kaya masu amfani na gina jiki a lokacin cin abinci mai rage-calories, tambaya game da ko zai iya shayar da furotin ga 'yan mata zai fada ta hanyar kanta.

1. Yayin da ake rage yawan calories, yawancin sunadaran sunadarai, wannan yana damuwa da dukkanin matakai masu mahimmanci: aikin aikin rigakafin (kwayoyin cutar ma sunadaran), enzymatic, hormonal, baya, tare da rashin gina jiki, fata ya rasa collagen, ya zama baka, bushe da wrinkled.
2. Enzymes ma sunadarai ne, wanda ke nufin cewa ba tare da gina jiki ba, nakasar abinci na musamman, ciki har da mai, ba zai yiwu ba. Yaya za ku ƙone shi?
3. Jiki zai iya daidaita da kome. Lokacin da kwayoyin sunadaran sun zo ne daga abinci, sai ya fara amfani da shi zuwa ayyukan da ya fi muhimmanci (kira na haemoglobin, alal misali) daga wurare masu mahimmanci - sunadarai na tsoka.
4. Wadannan sunadarai sun yadu da karfin carbohydrates, saboda haka suna rage nauyin abinci na glycemic, da kuma samar da sukari mai tsawo a cikin jini, wanda zai taimakawa saurin yunwa.
5. Kwayoyin cuta ba su da tsinkaya ga adana a cikin nau'i na mai cutarwa.
6. Kwayoyin sunadaran sune 40% fiye da fats da carbohydrates, kuma don rarraba jiki yana ciyar da karin makamashi.

Bayan irin wannan jerin, zai kasance a bayyane yake bayyana yadda za'a sha abin gina jiki domin ya rasa nauyi yadda ya kamata.

Amfanin protein

Protein - abincin abinci na wasanni, wanda ya kunshi furotin a cikin tsabta. Amma furotin sunadaran sunadarai, kuma sunadarai na iya zama jinkirin da sauri. Sannuran sunadarai suna shayewa da kuma ciyar da su na dogon lokaci, masu saurin sauƙi suna saukewa kuma sun sami ceto daga bayan lalata horo na tsoka. Furotin mai sauƙi shine casein, azumi ne mai gina jiki. Maimaita karatun sun nuna cewa jinkirin jinkirin sunadaran hako mai ƙonawa fiye da sauri.

Lokaci na liyafar

Kafin zancen lokacin da za ku sha abin gina jiki, bari muyi magana game da ka'idoji na shigarwa.

1. An dauki caloric abun ciki na gina jiki a cikin asusun calorie duka na yau da kullum.
2. Ɗaya daga cikin nau'in gina jiki shine nau'in grams 30, wato 1 scoop.
3. Adadin yawan gina jiki da 1 kilogiram na nauyin jiki - 2 g / kg. Karɓar ƙarin ba inganta inganta ƙwayar tsoka ba ko tsarin rasa nauyi, sunadaran sunadarai sun rabu a matsayin tushen makamashi. Abubuwan rushewa, kafa a sakamakon haka, zai ba da nauyi mai nauyi ga hanta da kodan.
4. Ana iya karɓar kariyar rana kowace rana daga 1 zuwa 5 sau.

Lokaci mafi muhimmanci don cin abinci mai gina jiki shine bayan horo (bayan sa'a daya), da kuma kafin lokacin kwanta. Bugu da ƙari, za a iya amfani da sunadarai a gaban azuzuwan (zai fi dacewa gina jiki mai gina jiki, wadda aka sauƙaƙe sau da yawa), da tsakanin abinci, ko lokacin da ba ku da damar da za ku ci.

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Protein - wannan furotin ne, tambaya game da ko yana da illa ga shayar amshin sunadarin amsa tambayar - yana da illa ga cinye furotin. Amma, kamar yadda aka sani, ƙetare cutar, da kuma gina jiki a cikin allurai masu yawa ya haifar da karfi ga kodan.

Kada ku yi imani da masu tallace-tallace da suka yi iƙirarin cewa yawancin ku cinye furotin, da jimawa ku rasa nauyi ko samun muscle muscle. Akwai ka'ida - 2 g da kilogram, da kuma yawan karatun da aka yi a kan wannan batu ba a gudanar ba, ba a tabbatar da tasirin karuwar ba.

Zai taimaka kodan ku don cire kayan ƙwayar ƙarancin gina jiki tare da cikewar ruwa - tare da abinci mai gina jiki da kuma abinci mai gina jiki , abincin yau da kullum don ruwa na akalla lita 2.