Gina Jiki da wasan motsa jiki

Abinci mai gina jiki na iya taimakawa haɓaka wasan motsa jiki. Rayuwa mai aiki da motsa jiki, tare da cin abinci mai kyau, ita ce hanya mafi kyau don kasancewa cikin ƙoshin lafiya.

Cin abinci mai kyau na iya taimakawa wajen samar da kuzarin da ake buƙata don gama tsere, ko kawai jin daɗin wasanni na yau da kullun ko aiki. Zai yuwu ku gajiya kuma kuyi aiki mara kyau yayin wasanni lokacin da baku isa ba:

• Calories
• Carbohydrates
• Ruwan ruwa
• Iron, bitamin, da sauran ma'adanai
• Furotin

Abincin da ya dace da dan wasa ba shi da bambanci da abincin da ake ba kowane lafiyayye.

Koyaya, adadin kowane rukunin abinci da kuke buƙata zai dogara ne akan:

• Nau'in wasanni
• Adadin horo da kuke yi
• Yawan lokacin da kuke ciyarwa don yin aikin ko motsa jiki

Mutane suna yin la'akari da yawan adadin kuzari da suke ƙonawa a kowane motsa jiki saboda haka yana da mahimmanci ku guji karɓar kuzari fiye da yadda kuke ciyarwa.

Don taimaka maka yin aiki mafi kyau, guji motsa jiki a kan komai a ciki. Kowa ya bambanta, don haka kuna buƙatar koyo:

• Yaya tsawon lokacin kafin motsa jiki shine mafi kyau a gare ku ku ci
• Nawa ne adadin adadin da ya dace a gare ku

CARBOHYDRATES

Ana buƙatar carbohydrates don samar da makamashi yayin motsa jiki. Ana adana yawancin carbohydrates a cikin tsokoki da hanta.

• Ana samun hadaddiyar carbohydrates a cikin abinci irin su taliya, bagel, burodin hatsi, da shinkafa. Suna ba da makamashi, zare, bitamin, da kuma ma'adanai. Wadannan abinci basu da mai.
• Sugananan sugars, kamar su abubuwan sha mai laushi, jams da jellies, da alewa suna ba da adadin kuzari da yawa, amma ba sa ba da bitamin, ma’adanai, da sauran abubuwan gina jiki.
• Abinda yafi mahimmanci shine yawan adadin abincin da kuke ci a kowace rana. Kadan fiye da rabi na adadin kuzarinku ya kamata ya fito daga carbohydrates.

Kuna buƙatar cin abinci mai ƙwanƙwasa kafin motsa jiki idan zaku motsa jiki sama da awa 1. Kuna iya samun gilashin ruwan 'ya'yan itace, kopin (giram 245) na yogurt, ko muffin Ingilishi tare da jelly. Iyakance adadin kitsen da kuke cinyewa a cikin sa'a kafin wasan motsa jiki.

Hakanan kuna buƙatar carbohydrates yayin motsa jiki idan zaku yi fiye da awa ɗaya na aikin motsa jiki mai zafi. Kuna iya gamsar da wannan buƙatar ta hanyar samun:

• Watanni biyar zuwa 10 (milimita 150 zuwa 300) na abin sha a kowane mintina 15 zuwa 20
• Hannu biyu zuwa uku na pretzels
• Rabin rabi zuwa kashi biyu bisa uku (40 zuwa 55 gram) na granola mai ƙanshi mai mai

Bayan motsa jiki, kuna buƙatar cin carbohydrates don sake gina ɗakunan makamashi a cikin tsokoki idan kuna aiki sosai.

• Mutanen da suke motsa jiki ko horo sama da minti 90 ya kamata su ci ko sha ƙarin carbohydrates, mai yiwuwa tare da furotin, sa'o'i 2 daga baya. Gwada sandar motsa jiki, gauraya mai hade da kwayoyi, ko yogurt da granola
• Don motsa jiki wanda ba zai wuce minti 60 ba, galibi ruwa ake buƙata.

PROTEIN

Protein yana da mahimmanci ga ci gaban tsoka da kuma gyara kayan jikin mutum. Hakanan jiki zai iya amfani da furotin don kuzari, amma sai bayan an yi amfani da shagunan carbohydrate.

Amma kuma tatsuniya ce cewa cin abinci mai gina jiki zai inganta ci gaban tsoka.

• Trainingarfin horo da motsa jiki ne kawai zai canza tsoka.
• 'Yan wasa, koda masu ginin jiki, suna bukatar dan karin karin furotin don tallafawa ci gaban tsoka. 'Yan wasa na iya sauƙaƙa da wannan ƙarin buƙata ta hanyar cin ƙarin adadin kuzari (yawan cin abinci).

Yawancin Amurkawa sun riga sun ci kusan ninki biyu na furotin da suke buƙata don ci gaban tsoka. Yawancin furotin a cikin abinci:

• Za a adana shi azaman ƙaruwar ƙiba
• Zai iya ƙara dama ga rashin ruwa (ba isasshen ruwa a jiki)
• Zai iya haifar da asarar alli
• Za a iya sanya ƙarin nauyi a kan kodan

Sau da yawa, mutanen da ke mai da hankali kan cin karin furotin ba za su sami wadataccen carbohydrates, waɗanda sune mahimman hanyoyin samar da kuzari yayin motsa jiki.

Ba a ba da shawarar karin abubuwan Amino acid da yawan cin abinci mai gina jiki.

RUWA DA SAURAN RUWAYO

Ruwa shine mafi mahimmanci, amma ba a kula da shi ba, na gina jiki ga 'yan wasa. Ruwa da ruwaye suna da mahimmanci don kiyaye jikin mutum da yanayin zafi daidai. Jikinka na iya rasa lita da yawa na gumi a cikin awa ɗaya na motsa jiki mai ƙarfi.

Bayyanan fitsari alama ce mai kyau wacce ta nuna cewa kun sami ruwa sosai. Wasu dabaru don kiyaye isasshen ruwa a jiki sun haɗa da:

• Tabbatar kun sha ruwa mai yawa tare da kowane abinci, koda zaku motsa jiki ko a'a.
• Sha kusan oci 16 (kofuna 2) ko mililita 480 na ruwa awanni 2 kafin motsa jiki. Yana da mahimmanci ka fara motsa jiki da isasshen ruwa a jikinka.
• Ci gaba da shan ruwa yayin motsa jiki da bayan motsa jiki, kimanin kofi 1/2 zuwa 1 (milliliters 120 zuwa 240) na ruwa kowane minti 15 zuwa 20. Ruwa ya fi kyau a farkon sa'a. Sauyawa zuwa abin sha mai ƙarfi bayan awa ɗaya ta farko zai taimaka muku samun isassun lantarki.
• Sha koda lokacinda baka jin kishin ruwa.
• Zuba ruwa a kanka na iya jin dadi, amma ba zai sami ruwa a jikinka ba.

Ba yara ruwa sau da yawa yayin ayyukan wasanni. Ba sa amsa ƙishirwa kamar ta manya.

Matasa da manya su maye gurbin duk wani nauyin jikin da ya ɓace yayin motsa jiki da adadin ruwaye daidai. Ga kowane fam (gram 450) da ka rasa yayin motsa jiki, ya kamata ka sha ogin 16 zuwa 24 (mililita 480 zuwa 720) ko kofuna 3 (milliliters 720) na ruwa a cikin awanni 6 masu zuwa.

CIGABA DA AUNA MUHIMMAN SIFFOFI SABODA GASKIYA

Canza nauyin jikinka don inganta aiki dole ne a yi shi lafiya, ko zai iya cutar da fiye da kyau. Kiyaye nauyin jikin ka yayi kasa sosai, rage nauyi da sauri, ko hana karuwar kiba ta hanyar da ba ta dace ba na iya haifar da mummunan tasirin lafiya. Yana da mahimmanci don saita maƙasudin nauyin nauyin jiki.

Yaran 'yan wasa waɗanda ke ƙoƙari su rasa nauyi ya kamata suyi aiki tare da likitan abinci mai rijista. Gwaji tare da abincin da kanki zai iya haifar da halaye na rashin cin abinci tare da ƙarancin abinci ko wadataccen kayan abinci.

Yi magana da ƙwararren masanin kiwon lafiya don tattauna abincin da ya dace da wasanninku, shekarunku, jima'i, da yawan horo.

Motsa jiki - abinci mai gina jiki; Motsa jiki - ruwaye; Motsa jiki - hydration

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Buschmann JL, Buell J. abinci mai gina jiki. A cikin: Miller MD, Thompson SR. eds. DeLee da Drez na Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: babi na 25.

Thomas DT, Erdman KA, Burke LM. Matsayi na Kwalejin Nutrition da Dietetics, Dietitians na Kanada, da Kwalejin Koyon Wasannin Wasanni ta Amurka: abinci mai gina jiki da wasan motsa jiki. J Acad Nutr Abinci. 2016; 116 (3): 501-528. PMID: 26920240 www.ncbi.nlm.nih.gov/pubmed/26920240.