Table of Contents

Ka Saka Abubuwan da Suka Dace a Matsakaicin Matsakaici a Kan Dukan Abubuwan da Ke Da Muhimmanci

Kowane tsarin maye gurbin jikinka ya dogara da daidaitaccen ma'auni na carbohydrates, sunadarai, da fats. Carbohydrates sune babban man fetur don aiki mai ƙarfi; ana adana su a matsayin glycogen a cikin tsokoki da hanta kuma suna zama tushen makamashi yayin motsa jiki. Sunadarai suna samar da amino acid da ake buƙata don gyara tsoka, samar da enzymes, da aikin rigakafi. Fats masu lafiya suna tallafawa samar da hormones, amincin membrane cell, da kuma shan bitamin mai narkewa a cikin kitse.

Fahimtar Matsayin Kowane Macronutrient

Carbohydrates ba abokan gaba ba ne. Ga duk wanda ke yin aiki na yau da kullun, suna da mahimmanci. Lokacin da kuka cinye carbohydrates, jikinku yana lalata su zuwa glucose, wanda ke shiga cikin jini. Ana amfani da wasu glucose nan da nan don samun makamashi, yayin da sauran ke adanawa azaman glycogen. Yayin motsa jiki, musamman a mafi girma, jikinku yana amfani da waɗannan shagunan glycogen. Ba tare da isasshen carbohydrate ba, zaku ji jinkiri, aikinku zai ragu, kuma dawowa zai ɗauki lokaci mai tsawo. Nau'in carbohydrate yana da mahimmanci. Simple carbohydrates kamar farin sukari, zuma, da ruwan 'ya'yan itace suna ba da makamashi mai amfani, wanda zai iya zama mai amfani nan da nan kafin ko yayin motsa jiki. Duk da haka, don ci gaba da makamashi a duk rana da kuma lafiyar jiki, hadadden carbohydrates kamar cikakkun hatsi, kayan lambu, da kayan lambu suna da kyau saboda suna samar da bitamin, fiber, da ma'adanai, da kuma sakin makamashi da sauri.

A lokacin motsa jiki, musamman horo na juriya, ƙwayoyin tsoka suna fuskantar ƙananan hawaye. Protein yana ba da amino acid da ake buƙata don gyara waɗannan hawaye da gina sabon ƙwayar tsoka. Amma furotin yana yin fiye da hakan. Yana da hannu a cikin samar da enzymes, hormones, da neurotransmitters. Yana tallafawa tsarin rigakafi, wanda za'a iya lalata shi ta hanyar horo mai ƙarfi. Ingancin furotin yana da mahimmanci. Furotin na dabba kamar nama, kaji, kifi, qwai, da kayan kiwo ana ɗaukar su cikakkun furotin saboda sun ƙunshi dukkanin amino acid tara masu mahimmanci. Furotin na tsire-tsire kamar wake, ruwan tabarau, tofu, tempeh, da quinoa na iya samar da duk amino acid masu mahimmanci lokacin da aka cinye su a cikin abinci mai yawa.

Fats sune mafi yawan makircin makirci, suna samar da adadin kuzari tara a kowace gram idan aka kwatanta da adadin kuzari huɗu a kowace gram don carbohydrates da furotin. Wannan ya sa su zama muhimmin tushen makamashi don tsawon lokaci, ƙananan ayyukan. Fats ma suna da mahimmanci ga samar da hormones. Misali, testosterone, ana haɗawa daga cholesterol, wanda ya fito ne daga kitse mai cin abinci. Ba tare da isasshen mai ba, matakan hormones na iya raguwa, yana shafar aiki, dawowa, da yanayi. Fats kuma suna taimakawa shafar bitamin mai narkewa mai narkewa A, D, E, da K, waɗanda ke da hannu a komai daga lafiyar kasusuwa zuwa kariya ta antioxidant. Ya kamata a mai da hankali kan kitse marasa ƙoshin lafiya, musamman mai ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙoshin ƙos

Yadda Za a Yi Amfani da Wannan Dabarar a Ayyukanmu

  • Carbohydrates: Ka kafa abincin ka na carbohydrate a kusa da cikakkun, ƙananan hanyoyin sarrafawa. Ka yi niyya ga 35 g a kowace kilogram na nauyin jiki don aiki na gaba ɗaya, har zuwa 710 g / kg don jimiri ko horo mai girma. Zaɓuɓɓukan da suka dace sun haɗa da oatmeal, quinoa, shinkafa mai launin ruwan kasa, dankali mai dadi, masarautar gaba ɗaya, wake, ruwan 'ya'yan itace, ruwan' ya'yan itace. Don man fetur na gaba ɗaya kafin motsa jiki, zaɓi tushen da za a iya narkewa kamar banana ko ƙaramin rabo na farin shinkafa.
  • Protein: (FLT: 0) Raba yawan furotin daidai a cikin abinci 34 a rana. Hada da tushen furotin a karin kumallo, abincin rana, da abincin dare. Ka yi niyya don 0.40.55 g / kg a kowace abinci. Ga mutum 75 kg, wannan yana nufin kimanin 3041 grams na furotin a kowace abinci. Kayan aiki masu kyau sun haɗa da ƙirjin kaji, turkey, naman shanu mai ƙoshin gwangwani, kifi, qwai, yogurt na Girka, cottage cottage, tofu, tempeh, edamame, da ruwan tabarau.
  • Fats: FLT:1} hada da kitse masu lafiya a kowane abinci, amma kiyaye sassan a matsakaici. Yankin babban yatsan yatsa na kwayoyi, cokali mai zaitun, ko rabin albasa shine kyakkyawan farawa. Fatsan kifi kamar salmon, mackerel, da sardines ya kamata a cinye su aƙalla sau biyu a mako don ƙimar omega-3. Sauran manyan hanyoyin sun haɗa da layin, tsaba chia, walnuts, da man shanu.

Hanya mafi sauki don ganin farantin daidaitawa ita ce raba shi zuwa sassa uku: rabi na farantin ya kamata a cika shi da kayan lambu marasa amfanin gona, kashi ɗaya bisa huɗu tare da furotin mai ƙarancin nauyi, da kashi ɗaya bisa huɗu tare da carbohydrates masu rikitarwa. Ƙara ƙaramin abinci mai ƙoshin lafiya, kamar ruwan 'ya'yan zaitun ko feshin tsaba. Wannan samfurin yana aiki ga yawancin abinci kuma baya buƙatar bin diddigin. Ga 'yan wasa da ke da buƙatu masu mahimmanci, ana ba da shawarar tuntuɓar likitan abinci na wasanni.

Ka Daidaita Abin da Ke Cikin Ruwa

Ruwa shine mafi mahimmancin abinci mai gina jiki don aiki. Ko da rashin ruwa mai sauƙi, wanda aka bayyana a matsayin asarar kashi 1 2 cikin ɗari na nauyin jiki ta hanyar asarar ruwa, na iya lalata jimiri, ƙarfi, iko, da aikin fahimi. Lokacin da kuka ɓace, ƙarar jini ya ragu, wanda ke sa zuciyarku ta yi aiki sosai don isar da oxygen ga tsokoki masu aiki. Jikinku kuma yana gwagwarmaya don daidaita zafin jiki, yana ƙara haɗarin matsalolin da suka shafi zafi. Lokacin da kuka yi aiki yana jinkiri, hankalinku yana motsawa, kuma ƙoƙarin da kuka ɗauka yana ƙaruwa, yana sa motsa jiki ya zama da wuya. Jin ƙishirwa ba abin dogaro ba ne na yanayin ƙarancin ruwa. Lokacin da kuka ji ƙishirwa, ƙila kun riga kun kasance ƙishirwa. Manufar ita ce sha mai aiki a duk tsawon rana, ba kawai lokacin da kuka ji bushe ba.

Bukatar Ruwa a Kowace Rana

A yau, ana amfani da ruwan sama da yawa don yin amfani da shi a kowace rana. A kowace kilo na nauyin jiki, ana amfani da ruwan sama mai yawa. Ga mutum mai nauyin kilo 70 wannan yana nufin lita 2.1 da 2.8 a kowace rana. Wannan ya haɗa da ruwa daga dukkan hanyoyin, ciki har da abin sha da abinci. 'Ya'yan itatuwa da kayan lambu na iya taimakawa har zuwa kashi 20 cikin ɗari na yawan ruwan sha. Duk da haka, matakin aiki, zafin jiki, danshi, da yawan gumi na mutum duk suna shafar bukatun. A ranakun da kuke motsa jiki, kuna buƙatar ƙarin. Hanya mafi sauƙi don saka idanu kan ruwa shine bincika launi na fitsari.

Ka Sha ruwa kafin ka yi motsa jiki, a lokacin da kuma bayan ka yi motsa jiki

Kafin motsa jiki: Ka sha 500600 ml na ruwa sa'o'i 23 kafin zamanka. Wannan yana ba jikinka lokaci don sarrafa ruwa da kuma fitar da wani karin. Idan har yanzu kana jin ƙishirwa kusa da motsa jiki, sha ƙarin 150300 ml 1530 minti kafin farawa.

A lokacin motsa jiki: [1] Manufar motsa jiki ita ce maye gurbin asarar ruwa don hana rashin ruwa ba tare da yawan ruwa ba. Sha 150350 ml na ruwa kowane minti 1520, dangane da yawan gumi da ƙarfin motsa jiki. Don zaman da ba su wuce minti 60 ba, yawanci ruwa ya isa. Don zaman da ya fi tsayi, musamman a yanayin zafi ko danshi, haɗa da abin sha na lantarki tare da sodium, potassium, da magnesium. Sodium yana da mahimmanci musamman saboda yana taimakawa wajen kiyaye daidaiton ruwa da kuma motsa ƙishirwa. Abin sha na wasanni na kasuwanci na iya zama da amfani, amma da yawa suna ƙunsar yawan adadin sukari da launuka na wucin gadi. Mafi kyawun zaɓi ga 'yan wasa da yawa shine su sanya abin sha na lantarki da ruwa, ɗan gishiri, da ruwan' yaji, ko amfani da foda na' ya'yan itace tare da ƙarancin kayan aikin lantarki.

Bayan motsa jiki: FLT:1 Yi la'akari da kanka kafin da bayan motsa jiki don kimanta asarar ruwa. Ga kowane fam na nauyin jiki da aka rasa, sha 500700 ml na ruwa. Wannan yana da mahimmanci idan kuna da wani zaman a ƙarshen rana. Hada sodium a cikin abincinku na bayan motsa jiki ko abin sha na iya taimakawa wajen sake ruwa. Abincin mai arziki kamar watermelon, cucumber, da orange na iya taimakawa wajen maye gurbin ruwa.

Don ƙarin bayani dalla-dalla, duba jagororin ruwa na Harvard T.H. Chan School of Public Health.

Ka Yi Abincinka a Lokaci da Za Ka Yi Ayyuka

Lokacin da kake cin abinci na iya zama mai mahimmanci kamar abin da kake ci, musamman a kusa da motsa jiki. Lokaci mai kyau na abinci mai gina jiki yana tabbatar da cewa kana da isasshen mai don yin aiki kuma kana ba jikinka abinci mai gina jiki daidai a lokacin da ya fi karɓar farfadowa. Tunanin taga ta anabolic, lokacin bayan motsa jiki lokacin da jikin yake shirye don sha abubuwan gina jiki, na gaske ne, amma tsawon lokacinsa ya fi tsayi fiye da yadda ake yawan bayyana.

Abincin da Zai Taimaka Maka Kafin Ka Yi Jiki

Babban burin abinci na kafin motsa jiki shine don cika shagunan glycogen da tabbatar da cewa matakan glucose na jini suna da karko. Abincin da aka ci sa'o'i 23 kafin motsa jiki ya kamata ya kasance mai wadataccen carbohydrates, ya ƙunshi adadin furotin, kuma ya kasance mai ƙarancin kitse da fiber don rage haɗarin wahala na ciki. Misalai masu kyau sun haɗa da sandwiched turkey a kan gurasar hatsi mai cike da 'ya'yan itace, oatmeal tare da berries da cokali mai gina jiki, ko kaza mai gasa tare da shinkafa da kayan lambu. Idan kuna cin abinci kusa da motsa jiki, a cikin minti 3060, ƙaramin abun ciye-ciye kamar banana, ƙarancin pretzels, ko ƙaramin shake na furotin shine mafi kyawun zaɓi. Guji abinci mai ƙarancin kitse kamar goro ko avocado kafin, saboda suna iya haifar da jinkirin motsa jiki da rashin jin daɗi.

Wasu 'yan wasa suna iya cin abinci sa'o'i biyu kafin su yi motsa jiki kuma su ji daɗi, wasu kuma suna bukatar su ci abinci sa'o'i huɗu kafin su yi.

Abincin da Zai Amfane Ka Bayan Yin Jiki

Bayan motsa jiki, jikinka yana cikin yanayin gyara. Glycogen Stores sun ƙarewa, ƙwayoyin tsoka sun lalace, kuma ruwa da electrolytes sun ɓace. Cin cakuda carbohydrates da furotin a cikin minti 3060 bayan horo yana hanzarta murmurewa ta hanyar sake cika glycogen da kuma motsa haɓakar furotin na tsoka. Ana ba da shawarar a cikin yawancin masu motsa jiki na 3:1 ko 4:1 carbohydrates zuwa furotin, yayin da 'yan wasan motsa jiki na iya amfana daga rabo na 2:1 ko 1:1. Misalai masu amfani sun haɗa da smoothie tare da' ya'yan itace, yogurt, da cokali mai gina jiki; kwano na oatmeal tare da madara da berries; kaza mai gasa tare da dankali da kayan lambu; ko gilashin madara, wanda ke da daidaiton cakulan carbohydrate zuwa furotin don murmurewa. Don motsa jiki tare da zaman abinci mai gina jiki da yawa a rana ɗaya, don tabbatar da shirye-shiryen abinci mai gina jiki na gaba shine mai mahimmanci don motsa jiki na gaba.

Ka Ƙara Abincin da Ya Fi Amfani da Antioxidants

Aikin motsa jiki mai tsanani yana kara yawan kwayoyin oxygen masu aiki, wanda aka fi sani da radicalas kyauta. Wadannan kwayoyin zasu iya lalata kwayoyin halitta, sunadarai, da DNA, wanda ke haifar da damuwa ta oxidative. Yayinda wani damuwa na oxidative yake da mahimmanci ga jiki don daidaitawa da horo da zama mai ƙarfi, matakan da suka wuce kima na iya lalata farfadowa, ƙara ciwon tsoka, da kuma danne aikin rigakafi. Antioxidants sun hada da abubuwan da ke hana free radicals, rage tasirin su. Jiki yana samar da antioxidants nasa, amma tushen abinci kuma suna da mahimmanci. Cin abinci mai wadataccen abinci mai dauke da antioxidant na iya taimakawa wajen sarrafa damuwa da kuma tallafawa farfadowa.

Mafi Kyawun Abincin Abincin Antioxidants

'Ya'yan itatuwa da kayan lambu sune mafi yawan hanyoyin antioxidants, kuma mabuɗin shine iri-iri. launuka daban-daban suna nuna nau'ikan antioxidants daban-daban, kowannensu yana da fa'idodi na musamman. 'Ya'yan itatuwa kamar blueberries, strawberries, raspberries, da blackberries suna da wadataccen anthocyanins, wanda ke da alaƙa da rage kumburi da inganta aikin fahimi. 'Ya'yan itatuwa kamar orange, grapefruits, da lemons suna ba da bitamin C da flavonoids, waɗanda ke tallafawa aikin rigakafi da samar da collagen. 'Ya'yan itatuwa masu ganyayyaki kamar spinach, kale, da kuma Swiss strawberries suna ba da lutein, rage lalacewar beta-carotene, da E. 'Ya'yan itatuwa masu laushi kamar' ya'yan itatuwa masu laushi da 'ya'yan itatuwa masu laushi da suka hada da belon almonds da sunadarai da sunadarai da suka fi ƙarfin jiki, wanda ya nuna cewa yana da kyau don inganta lafiyar jiki, wanda

Abincin Abinci da Abincin Abinci

Gabaɗaya ya fi kyau a sami antioxidants daga cikakkun abinci maimakon ƙarin abubuwan haɓaka. Duk da yake kari na iya samar da ƙarancin adadin takamaiman antioxidants, wani lokacin suna iya rage amsar dacewa ta jiki ga motsa jiki. Misali, an nuna cewa ƙarin bitamin C da E masu yawa suna tsoma baki tare da daidaitawar horo wanda ke faruwa a cikin martani ga damuwa ta oxidative. Cikakken abinci yana ba da cakuda mai rikitarwa na antioxidants da sauran abubuwan haɗin da ke aiki tare. Hanya mai sauƙi don tabbatar da isasshen maganin antioxidant shine cin farantin mai launi a kowane abinci.

Ka Ƙara Samun Farin Gashi

Protein yana da mahimmanci ga 'yan wasa da mutane masu aiki. Yana samar da amino acid da ake buƙata don gyara tsoka, girma, da kulawa. Hakanan yana tallafawa samar da enzymes, hormones, da ƙwayoyin rigakafi. Abincin yau da kullun da aka ba da shawarar ga mutanen da ke aiki da jiki ya fi na mutanen da ke zaune. Dangane da nau'in horo da ƙarfin horo, manufofin sun kasance daga 1.2 zuwa 2.0 grams a kowace kilogram na nauyin jiki a rana. 'Yan wasan jimiri yawanci suna buƙatar 1.21.4 g / kg, yayin da' yan wasa masu ƙarfi da ƙarfi na iya buƙatar 1.62.0 g / kg. Waɗannan manufofin ana iya cimma su ta hanyar abinci kawai ga yawancin mutane, amma kariyar furotin na iya zama hanya mai dacewa don cike gibin.

Abubuwan da Ke Shafan Yanayin Fitowar Sunadarai

Ba kawai yawan adadin furotin ba ne yake da mahimmanci, har ma da yadda furotin ɗin yake rarraba a duk tsawon rana. Ana haɓaka haɓakar furotin na tsoka lokacin da kuka cinye isasshen furotin, amma wannan haɓakar ta kai ga ƙaruwar kuma ta ragu bayan 'yan sa'o'i. Cin yawancin furotin a cikin babban abinci, kamar babban abincin dare, ba shi da tasiri ga gina tsoka fiye da rarraba yawan furotin daidai a cikin abinci 34. Bincike ya nuna cewa kashi 0.40.55 g / kg a kowace abinci ya isa ya haɓaka haɓakar furotin na tsoka a mafi yawan mutane. Ga mutum 75 kg, wannan ya yi daidai da 3041 grams na furotin a kowace abinci. Ana iya cimma wannan ta hanyar haɗa da ɓangaren furotin mai girman dabino a kowane abinci.

Tushen Farin Farin Farin Farin Farin Farin Farin

  • Kayan dabba: : : [[Kayan kaji, turkey, naman shanu mai ƙanƙara, naman alade, qwai, farin qwai, yogurt na Girka, cottage cottage, madara, da furotin whey. Waɗannan cikakkun sunadarai ne, ma'ana suna ƙunsar dukkan amino acid masu mahimmanci a cikin isasshen adadin.
  • Tofu, tempeh, edamame, ruwan tabarau, chickpeas, wake baki, quinoa, hemp tsaba, da kuma pea furotin. Duk da yake yawancin furotin na tsire-tsire ba cikakke bane, haɗuwa da tushe daban-daban kamar shinkafa da wake ko hummus da cikakken hatsi pita na iya samar da cikakken bayanin amino acid.

Abincin gina jiki kamar whey, casein, da kuma foda na tsire-tsire na iya zama da amfani don sauƙi, musamman bayan motsa jiki ko kuma lokacin da ba a sami zaɓuɓɓukan abinci mai kyau.

Kada ka manta da Fats masu lafiya

A baya an lalata kitse a cikin abinci, amma suna da mahimmanci don ingantaccen kiwon lafiya da aiki. Fats suna taka muhimmiyar rawa wajen shawo kan bitamin A, D, E, da K masu narkewa a cikin kitse. Suna da hannu a cikin samar da hormones, gami da testosterone da estrogen, waɗanda ke da mahimmanci ga ci gaban tsoka, dawowa, da lafiyar gaba ɗaya. Fats suna taimakawa rage kumburi, musamman omega-3 fatty acids, waɗanda aka sani da ƙwayoyin rigakafin kumburi. Fats kuma suna ba da tushen makamashi mai ƙarfi, wanda zai iya zama da amfani ga masu jimiri da kuma ga duk wanda ke buƙatar kiyaye matakan makamashi a duk rana.

Nau'in Fats da Tushen Su

Fatsun da ba su da ƙoshin lafiya sune mafi kyawun nau'in kitse. Fatsun da ba su da ƙoshin lafiya ana samun su a cikin man zaitun, avocados, almonds, da cashews. Fatsun da ba su da ƙoshin lafiya, gami da omega-3 da omega-6 fatty acids, ana samun su a cikin kifi mai ƙiba, goro, laxseeds, chia tsaba, da tsaba na sunflower. Omega-3s suna da fa'ida musamman ga 'yan wasa saboda suna taimakawa rage kumburi da motsa jiki, tallafawa lafiyar haɗin gwiwa, da kuma inganta farfadowa. Tsarin abincin Yammacin Turai yana da ƙimar ƙoshin omega-6, wanda zai iya zama mai ƙoshin kumburi, da kuma ƙarancin daidaitawa a cikin omega-3.

An samo kitse mai ɗorewa a cikin kayan dabba kamar nama, man shanu, da cuku, da kuma man kwakwa da man dabba. Duk da yake kitse mai ɗorewa ba shi da lahani idan aka cinye shi cikin matsakaici, ana haɗuwa da yawan shansa da haɗarin kamuwa da cututtukan zuciya. Jagororin abinci suna ba da shawarar kiyaye yawan cin abinci mai ɗorewa zuwa ƙasa da kashi 10 cikin ɗari na adadin kuzari.

Fats na trans sune nau'in mai da ba shi da lafiya kuma ya kamata a guje musu. Ana samun su a cikin yawancin kayan abinci masu sarrafawa kamar kayan da aka gasa, kayan burodi, da margarine. Fats na trans suna da alaƙa da kumburi, cututtukan zuciya, da sauran matsalolin lafiya.

Nasihu Mai Amfani don Ƙara Fats Masu Lafiya

  • Ka yi amfani da man zaitun ko man avocado don dafa abinci da kuma shafawa.
  • Ka ƙara avocado a salads, sandwiches, ko kuma smoothies.
  • Ka saka kifi mai ƙanshi kamar kifi, kifi mai ƙanƙara, ko kuma kifi mai ƙanƙara a cikin abincinka aƙalla sau biyu a mako.
  • Ka ci abinci mai ɗanɗano da ƙwai ko tsaba.
  • Ka ƙara hatsi ko hatsi na chia a cikin oatmeal, yogurt, ko kuma kayan burodi.
  • Ka rage yawan abincin da aka sarrafa da ke dauke da trans fats ko kuma yawan saturated fats.

Ka Yi Amfani da Abincin Caffeine da Hikima

Kofin yana daya daga cikin kayan aikin ergogenic mafi kyau da aka yi bincike da tasiri. Yana aiki ta hanyar toshe masu karɓar adenosine a cikin kwakwalwa, wanda ke rage jin gajiya da haɓaka farkawa. Kofin kuma yana haɓaka raguwar tsokoki, rage ƙoƙari, kuma yana iya haɓaka jimiri, ƙarfi, da aikin fahimi. Duk da haka, amsawar mutum ga maganin kafeyin ya bambanta sosai saboda kwayoyin halitta, yawan amfani, da kuma saurin mutum. Yin amfani da maganin kafeyin ta hanyar dabara na iya haɓaka fa'idarsa yayin da rage tasirin illa kamar tashin hankali, damuwa, rikicewar narkewa, da rikicewar bacci.

Sanya Da Kuma Lokaci

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Gudanar da haƙuri

Yin amfani da maganin kafeyin a kai a kai na iya haifar da haƙuri, wanda ke nufin cewa kashi ɗaya yana da tasiri kaɗan a tsawon lokaci. Don kiyaye tasirin maganin kafeyin, la'akari da sake zagayowar cin abincinku. Wannan na iya nufin yin hutu daga maganin kafeyin na 'yan kwanaki a kowane' yan makonni, ko amfani da maganin kafeyin kawai a ranakun da kuke da motsa jiki mai mahimmanci ko gasa. Wata dabara ita ce amfani da maganin kafeyin da safe ko kafin motsa jiki na yamma amma don kauce wa bayan 2 na yamma. maganin kafeyin yana da rabin lokaci na 35 hours, wanda ke nufin cewa rabin maganin kafeyin da kuka sha a 4 PM har yanzu yana cikin tsarinku a 79 PM, wanda zai iya tsoma baki da ingancin bacci. Barci mai kyau yana da mahimmanci don murmurewa, don haka kauce wa maganin kafeyin a rana mai kyau shine manufa mai hikima.

Ka Taimaka wa Lafiya ta Gut

Tsarin gut microbiome, biliyoyin kwayoyin cuta da sauran kwayoyin cuta da ke rayuwa a cikin tsarin narkewa, suna taka muhimmiyar rawa a cikin kiwon lafiya da aiki. Tsarin gut microbiome mai lafiya yana tallafawa ingantattun abubuwan gina jiki, yana daidaita tsarin rigakafi, yana taimakawa wajen sarrafa kumburi, har ma yana tasiri ga yanayi da aikin fahimta ta hanyar axis na hanji-kashin. An nuna motsa jiki da kansa yana haɓaka bambancin kwayoyin gut, wanda gaba ɗaya alama ce ta lafiya mai kyau. Duk da haka, rashin abinci mai kyau, damuwa mai tsanani, horo, da amfani da maganin rigakafi na iya lalata tsarin microbiotic, yana haifar da matsaloli kamar kumburi, rashin daidaito, aikin rigakafi, da lalacewar farfadowa.

Yadda Za Ka Ciyar da Tsarinka na Ƙwayoyin Ciki

Kwayoyin da ke cikin hanji suna haɓaka akan fiber da sauran mahadi waɗanda ba za ku iya narkewa da kanku ba. Hanya mafi kyau don tallafawa ƙwayoyin cuta masu lafiya ita ce cin abinci mai yawa mai wadata da abinci na tsire-tsire. Prebiotics sune nau'ikan fiber waɗanda ke ciyar da ƙwayoyin cuta masu amfani a cikin hanji. Kayan aiki masu kyau sun haɗa da tafarnuwa, albasa, leeks, asparagus, banana, oats, jerusalem artichokes, da jicama. Probiotics sune kwayoyin cuta masu amfani waɗanda zaku iya cinyewa ta hanyar kayan abinci masu narkewa.

A Wane Lokaci Ne Za Ka Yi La'akari da Karin Magunguna?

Duk da haka, ba dukan kwayoyin ba ne ake samarwa daidai. Daban-daban iri suna da sakamako daban-daban, kuma bincike game da kwayoyin halitta ga 'yan wasa yana ci gaba. Idan kana fuskantar yawan kumbura, rashin daidaito, ko matsalolin rigakafi, ka yi la'akari da yin aiki tare da ƙwararren likita don tantance lafiyar hanji da kuma sanin ko ƙarin kwayoyin halitta na musamman ya dace.

Ka Yi Amfani da Abubuwan Da Ke Daɗa Sha

Abincin da ya dace ya kamata ya zama tushen tsarin abincinku. Abincin da ya dace ya zama daidai da wannan: yana ba da abinci mai kyau, ba ya maye gurbinsa. Duk da haka, wasu abubuwan da aka ba da abinci na iya zama kayan aiki masu amfani idan akwai rashin abinci ko kuma idan akwai bukatun musamman na aiki.

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  1. Creatine monohydrate: Creatine yana daya daga cikin abubuwan da aka fi bincike a duniya. Creatine yana kara yawan adadin phosphocreatine a cikin tsoka, wanda ke taimakawa wajen sake fasalin ATP, babban kuɗin makamashi na sel. Wannan yana haifar da ingantaccen aiki a cikin ayyukan tsananin ƙarfi, na ɗan gajeren lokaci kamar tsalle, tsalle, da ɗaukar nauyi. Creatine kuma yana tallafawa ci gaban tsoka kuma yana iya samun fa'idodi na fahimi. Matsakaicin kashi shine 35 grams kowace rana. Yana da aminci da jurewa. Wasu mutane suna fuskantar jinkirin riƙe ruwa a farkon makonni, amma wannan ba shi da illa.
  2. ]Beta-alanine: Wannan ƙarin yana taimakawa wajen haɓaka matakan carnosine a cikin tsokoki, wanda ke aiki azaman mai tanƙwara akan ions hydrogen waɗanda ke tarawa yayin motsa jiki mai ƙarfi. Ta hanyar jinkirta raguwar pH, beta-alanine yana taimaka muku kiyaye aiki yayin maimaita sprints ko sets. Yawan adadin shine 25 grams a rana. Wani sakamako na gaba ɗaya shine paresthesia, rashin lahani na jin ƙyama a fata, wanda za'a iya rage shi ta hanyar shan ƙananan allurai a cikin yini.
  3. Vitamin D: Wannan bitamin yana da mahimmanci ga lafiyar kasusuwa, aikin rigakafi, da aikin tsokoki. Mutane da yawa suna da rashi, musamman waɗanda ke zaune a arewacin latitudes, suna da iyakantaccen hasken rana, ko kuma suna da fata mai duhu. Gwajin jini na iya ƙayyade matsayin bitamin D. Idan matakan suna ƙasa, ana ba da shawarar ƙarin 10002000 IU kowace rana ko sama da haka. Yi shawara da mai ba da sabis na kiwon lafiya don shawara ta sirri.
  4. ] Omega-3 fatty acids: Idan baku ci kifi mai ƙanshi akai-akai ba, man kifi ko ƙarin abincin da ke kan algae na iya taimakawa wajen tabbatar da isasshen EPA da DHA. Omega-3s suna rage kumburi, suna tallafawa lafiyar zuciya da jijiya, kuma suna iya inganta farfadowa. nemi ƙarin da ke samar da aƙalla 1000 mg na EPA da DHA a kowace rabo.
  5. Fula mai gina jiki: Fula mai gina jiki, casein, ko furotin mai gina jiki na tushen shuka na iya zama hanya mai dacewa don saduwa da burin furotin, musamman bayan motsa jiki. Fula mai gina jiki yana da sauri kuma yana da tasiri sosai don dawo da bayan motsa jiki. Ana narkar da casein a hankali kuma yana da kyau zaɓi kafin kwanciya. Zaɓuɓɓukan tushen shuka kamar fure, shinkafa, ko furotin hemp sun dace da masu shan giya da waɗanda ke da ƙarancin abinci mai gina jiki.

Koyaushe saya kari daga shahararrun brands da suka yi gwajin ɓangare na uku, kamar NSF Certified for Sport ko Informed Sport. Wannan ya tabbatar da cewa samfurin ya ƙunshi abin da ya ce kuma ba shi da abubuwan da aka haramta. Yi shawara da mai ba da kiwon lafiya ko mai ba da abinci na wasanni kafin fara sabon kari, musamman idan kuna da yanayin kiwon lafiya ko shan magunguna.

Don ƙarin bayani, duba matsayin matsayin na International Society of Sports Nutrition akan kari .

Ka Saka Daidaitaccen Abu da Kuma Yadda Za Ka Dace da Mutane

Tsarin abinci mafi ƙwarewa a duniya ba zai yi aiki ba idan ba a bi shi akai-akai. Hakazalika, shirin da ya yi aiki daidai ga mutum ɗaya ba zai yi aiki ga wani ba saboda kwayoyin halitta, tsarin ƙwayoyin cuta na hanji, jadawalin horo, haƙurin abinci, da kuma abubuwan da mutum yake so. Hanya mafi kyau ita ce maimaitawa: fara da ƙa'idodin da ke bisa hujja, bi diddigin amsarka, kuma ka inganta gwargwadon buƙata. Wannan ba game da kammala ba ne. Yana da game da yin zaɓi mai ɗorewa, mai kyau wanda ke tallafawa burin ka.

Ka Gina Halaye da Za Su Ci Gaba

Ka guji tarkon ƙoƙarin canza komai a lokaci guda. Wannan yana haifar da mamayewa da rashin nasara. Maimakon haka, fara da ƙarami ɗaya ko biyu, canje-canje masu sarrafawa. Ƙara girke-girke zuwa abincin rana. Swap soda don ruwa. Hada da furotin a karin kumallo. Da zarar waɗannan canje-canje sun zama halaye, ƙara wani. Tsarin gina sababbin halaye yana ɗaukar lokaci. Bincike ya nuna cewa zai iya ɗaukar ko'ina daga kwanaki 18 zuwa 254 don sabon hali ya zama na atomatik, dangane da rikitarwa na hali da mutum. Yi haƙuri kuma daidaita hanya gwargwadon buƙata.

Matsayin Kula da Kanmu

Idan kana da rikodin abinci da kuma yadda kake yin aiki, hakan zai taimaka maka ka san abin da kake yi kuma ka yi canje-canje. Ba za ka bukaci ka yi auna kowane gram na abinci ba har tsawon rayuwarka, amma ka lura da yadda kake ji kafin ka yi motsa jiki, a lokacin da kuma bayan ka yi motsa jiki. Ka lura da ƙarfinka, da yadda kake ji da kuma yadda kake ji da kuma yadda kake ji da kuma yadda kake ji. Ka yi amfani da kwamfutar hannu ko kuma wani app.

A Wane Lokaci Ne Za Ka nemi Jagora Daga Masu Sana'a?

Ko da yake ƙa'idodin da aka ba da sun taimaka sosai, akwai lokutan da za a iya ba da shawara ta musamman. Idan kana da takamaiman manufofin yin aiki da ba a cika su ba, idan kana da wata cuta da ta shafi abincinka, idan kana da wani ɗan wasa da yake da tsarin horo mai wuya, ko kuma idan ba ka da tabbacin yadda za ka tsara abincinka, ka yi la'akari da yin aiki da mai ba da abinci mai gina jiki ko kuma mai ba da abinci mai gina jiki. Waɗannan ƙwararrun za su iya ba ka shawarwari na musamman bisa bukatunka, makasudai, da kuma abubuwan da kake so.

Ka tuna cewa abinci mai gina jiki kayan aiki ne, ba wata doka ba. Yin sha'awar kowane cin abinci ba shi da kyau ko kuma ba shi da dorewa. Makasudin shi ne ka ciyar da jikinka da kyau, ka ji daɗin abincinka, kuma ka kasance da sassauci don daidaitawa ga yanayi dabam-dabam.

Ƙarshen

Inganta lafiyar aiki ta hanyar abinci yana buƙatar cikakken tsari da kuma keɓancewa. Dabarun goma da aka tsara a cikin wannan labarin suna ba da daidaitaccen tsari don cimma kyakkyawan jimiri, ƙarfi, bayyanar hankali, da lafiyar gaba ɗaya. fifita daidaiton macronutrients, kasancewa mai yawan ruwa, lokacin cin abinci a kusa da aiki, cin abinci mai ƙarancin antioxidant, biyan bukatun furotin, ɗaukar kitse mai kyau, amfani da maganin kafeyin a cikin dabarun, tallafawa lafiyar hanji, ƙarin hikima, da kiyaye daidaito sune mahimman abubuwan haɗin tsarin abinci mai kyau. Ko kuna shirya don gasa, horo don mafi kyawun kanku, ko kuma kuna nufin jin daɗin kanku kowace rana, waɗannan dabarun zasu taimaka muku buɗe cikakken ƙarfin ku. Don ƙarin karatu, bincika albarkatun da aka samar ta hanyar TFL: Kwalejin Gina Jiki da Dietetics da kuma TFL: 1 da kuma TFL: 3 wanda zai iya gina jikinku a yau, kuma a can za ku fara gina kanku daga ƙaramin kwalejin wasanni.