Shin cin dankali mai zaki yana sanya kiba ko rage kiba?

Wadatacce

• Yadda ake amfani da dankali mai zaki dan samun karfin tsoka
• Yadda ake amfani da dankali mai zaki dan rage kiba
• Amfanin dankalin turawa

Masu motsa jiki da masu yin motsa jiki suna cinye ɗankali mai ɗanɗano saboda wadatar kuzari ga jiki, tunda asalin tushen abinci mai gina jiki shine carbohydrate.

Koyaya, dankalin Turawa kadai baya sanya kiba ko siriri. Wannan zai dogara ne akan abinci gabaɗaya da matakin motsa jiki. Don rasa nauyi, kuna buƙatar samun daidaitaccen ƙarfin kuzari, ma'ana, ciyar da adadin kuzari fiye da yadda kuka sha. Don samun nauyi ko samun ƙarfin tsoka, ya zama dole a sha yawancin adadin kuzari fiye da ciyarwa.

Kamar kowane abinci, ya kamata a ci dankalin turawa a matsakaici, gwargwadon ƙarfin mutum da burin mai gina jiki da buƙatu. Saboda wannan, yana da mahimmanci a nemi masanin abinci mai gina jiki don ƙirƙirar shirin cin abinci wanda ke taimakawa don cimma sakamako ta hanyar da ta fi dacewa.

Yadda ake amfani da dankali mai zaki dan samun karfin tsoka

A matsayin tushen carbohydrates, cin ɗankali mai ɗanɗano yana inganta aiki a cikin horo sabili da haka yana taimakawa cikin samun ƙwayar tsoka. Amma yana da mahimmanci a san cewa wannan aikin ya dogara ne kawai akan motsa jiki, amma kuma akan daidaiton cin abinci tsakanin sunadarai da carbohydrates.

Gabaɗaya, yana da mahimmanci aci abinci tare da carbohydrates da sunadarai a yawan abinci sau 3 zuwa 6 a rana. Matsayi mafi dacewa na waɗannan abubuwan gina jiki shine 4: 1, ma'ana, ya zama dole a sha sau 4 adadin gram na carbohydrate dangane da furotin lokacin da makasudin shine gina ƙwayar tsoka.

A saboda wannan, idan an cinye gram 200 na dankali mai zaki, yana nufin ana cin gram 40 na carbohydrates, saboda haka, ana ba da shawarar a sha gram 10 na furotin a abinci iri ɗaya, wanda za a iya samu, alal misali, da ƙwai 2 .

Duba dubaru masu mahimmanci 7 don samun saurin tsoka da sauri.

Yadda ake amfani da dankali mai zaki dan rage kiba

Dankali mai zaki yana da wadata a cikin zare, wanda ke ƙara jin ƙoshin jiki don haka kuma ana iya amfani dashi ga waɗanda suke son rasa nauyi. Don wannan, dole ne a sha dankalin turawa mai danƙo tare da bawo, tunda shi ɓangare ne na abinci mafi wadataccen fiber.

Wata hanyar kuma ita ce hada dankalin turawa a cikin abincin tare da sauran abinci masu dauke da fiber, kamar su kayan lambu da ‘ya’yan itatuwa, saboda wannan yana kara yawan abincin kuma yana rage yawan kalori, kasancewarta kyakkyawar dabara ce ga wadanda suke son rage kiba.

Bugu da kari, hanyar shirya dankalin turawa muhimmi ne, domin kai tsaye yana tasiri yawan adadin kuzari. Don haka, shirya dafaffen ko dankalin turawa mai zaki zai inganta fa'idodin asarar nauyi fiye da soyayyen dankali mai daɗi, tunda man da aka yi amfani da shi don soyawa suna da caloric sosai.

Gabaɗaya, babu daidaitaccen adadin dankalin turawa da za a ci don rasa nauyi, saboda wannan ya bambanta daga mutum zuwa mutum kuma gwargwadon matakin motsa jiki, nauyi da tsawo.

Bincika girke-girke don gurasar dankalin turawa don rasa nauyi.

Amfanin dankalin turawa

Idan har an shanye shi a matsakaici, za a iya amfani da dankalin turawa duka don samun karfin tsoka ko kuma rage nauyi, saboda yana da fa'idodi da yawa na lafiyar jiki da na rigakafi, saboda abubuwan da ke cikin bitamin da ma'adanai, kamar su bitamin C da potassium. Dubi fa'idodin dankalin turawa da kyau.