Mafi kyawun karin kumallo don cin abinci kafin kowane nau'in motsa jiki

Wadatacce

• Mafi kyawun Abincin Abinci-Kafin Shawarar: Kada ku ji tsoron Carbs!
• "Mai kyau" vs. "Mara kyau" Carbs
• Mafi kyawun Abincin Karfe-Carb Kafin Aiki
• Mafi kyawun karin kumallo Kafin Ƙarfafa Horar da Ƙarfi
• Mafi kyawun karin kumallo don Rage nauyi
• Mafi kyawun karin kumallo Idan har yanzu kuna Cika daga Abincin dare
• Mafi kyawun karin kumallo kafin motsa jiki mai nauyi akan Cardio
• Mafi kyawun Breakfast Idan Kuna Shirya Late Lunch
• Mafi kyawun Abincin karin kumallo don Masu Tsallake -tsallake na karin kumallo
• Mafi kyawun karin kumallo don jin daɗin tafiya
• Mafi kyawun karin kumallo Kafin Yoga Workout
• Bita don

Abin da kuke ci bayan mirginawa daga gado yana da ikon kawar da sha’awa, kuzarin cajin turbo, da kuma kiyaye nauyin ku. Wannan ƙaramin ƙoƙon yogurt na iya yin tasiri ga lafiyar ku gaba ɗaya ta hanyoyi masu yawa: Nazarin a cikin jaridaZagayawa An gano cewa wadanda ke tsallake karin kumallo akai-akai sun fi kashi 27 cikin 100 na kamuwa da cututtukan zuciya idan aka kwatanta da takwarorinsu na yau da kullun.

Amari Thomsen, RD, maigidan Eat Chic Chicago ya ce: "Tsallake karin kumallo yana sa ku iya yawan shan giya a abincinku na gaba ko ku ci abincin dare wanda ke da yawan kalori da sukari don gujewa yunwa har zuwa abincin rana."

Kuma idan dare shine lokacin motsa jiki, musamman kuna buƙatar cin karin kumallo tukuna. Lokacin da kuka farka, matakan sukari na jini da shagunan carb suna raguwa, in ji masanin abincin abinci Michele Macedonio, RD Breakfast kafin motsa jiki yana ba da abin da kwakwalwarku ke buƙata don jin faɗakarwa da abin da tsokoki ke buƙatar yi a mafi kyawun su-don haka kuna jin zippy akan injin taka maimakon gajiya kuma, da kyau, kawai blah. (Mai Dangantaka: Abin Da Mata Suke Bukatar Su Sani Game da Azumi Mai Wuya)

Kada ku isa don kawai kowane hatsi ko oatmeal, ko da yake. Ayyuka daban -daban na safe suna kiran abinci daban -daban na safe. Ko kuna ƙoƙarin sauke fam 10 ko kuma ku ɓata ajin ƙarfin safiya, ɗayan waɗannan karin kumallo takwas masu gamsarwa zai taimake ku fara ranarku akan babban bayanin kula.

Mafi kyawun Abincin Abinci-Kafin Shawarar: Kada ku ji tsoron Carbs!

Yi tunanin carbs a cikin karin kumallo kafin motsa jiki a matsayin masu ƙarfafawa maimakon maƙiyin fakiti shida na ɗaya. "Carbohydrates man fetur ne ga tsokoki," in ji Alissa Rumsey, M.S., R.D., C.S.C.S., mai rijistar abinci mai gina jiki kuma mai Alissa Rumsey Nutrition and Wellness a birnin New York. "Ba tare da su ba, tsokokin ku ba za su iya yin aiki tukuru ba." Mabuɗin su ne don kiyaye jikin ku yayin da abubuwa suka yi tauri. Nazarin da aka buga a mujallar APhysiology, Nutrition, and Metabolism ya gano cewa cin carbohydrates minti 15 kafin motsa jiki ya taimaka wa mahalarta nazarin gudu 12.8 bisa dari fiye da lokacin da suke da placebo. (FYI: Ga yawan carbs da yakamata ku ci kowace rana.)

Ga dalilin da ya sa karin kumallo mai kyau kafin motsa jiki yana da mahimmanci: Jikin ku yana karya ƙwayoyin carbohydrate zuwa glucose. Sannan ana jigilar glucose zuwa tsokoki, inda ake canza shi zuwa makamashi kuma ana adana shi har sai ƙarfin kuzarin jikin ku ya yi ƙasa. Cin abinci mai yawan carbohydrate sa'o'i hudu kafin yin motsa jiki na iya haɓaka matakan glycogen da kusan kashi 42, bisa ga binciken da aka buga a cikin binciken bincike. Jaridar Physiology Applied. Kamar yadda wataƙila kuka yi hasashe, kodayake, ba kowane carb ne zai yi ba (yi haƙuri, sandunan alewa da donuts). Dole ne ku nemo carbs waɗanda za su ci gaba da yin ƙarfi har zuwa sanyi. Anan ga yadda ake zabar carbohydrates masu kyau don ci kafin motsa jiki.

"Mai kyau" vs. "Mara kyau" Carbs

Abincin karin kumallo mai kyau-carb kafin motsa jiki gabaɗaya ya haɗa da abinci gabaɗaya kamar burodin alkama, 'ya'yan itace, yogurt, madara, da kayan lambu masu sitaci, in ji Rumsey. Wannan ɓangaren da ba a sarrafa shi ya cancanci su a matsayin "mai kyau," ko ba a tace su ba. Wadannan carbs suna ɗaukar hankali a hankali don sakewa da kuzari (shi yasa hidimar oatmeal da safe ke kiyaye ku har zuwa abincin rana). A gefe guda kuma, ana sarrafa carbohydrates mai ladabi, wanda yawanci yana nufin an cire su daga duk wani sinadirai masu amfani a lokacin da suka bugi farantinka. Jikin ku da sauri yana ɗaukar waɗannan carb ɗin da aka tace, kamar farar shinkafa, kukis, da taliya da aka yi da farin gari, yana ba ku ƙarfin makamashi nan take. (Shin kun taɓa yin mamakin abin da duk wannan sukari da gaske * yake yiwa jikin ku?)

A mafi yawan lokuta, carbs da ba a tace su ba ita ce hanyar da za a bi, kuma ana sarrafa su, ingantattun carbs suna fita idan kuna son rage nauyi, amma mai nasara ba shi da tsayayye lokacin da motsa jiki ke kan ajandar ku. Tun da ingantaccen carbs ya bugi tsarin ku da sauri, za su iya taimakawa idan kuna buƙatar haɓakawa da sauri daga karin kumallo kafin motsa jiki, in ji Rumsey. (Mai dangantaka: Wannan Nazarin akan Carbs na iya sa ku sake tunani game da burin ku na Keto)

Mafi kyawun Abincin Karfe-Carb Kafin Aiki

Gano waɗanne carbs jikin ku ya sami yarda kafin motsa jiki ya sauko zuwa gwaji da kuskure. Rumsey ya ce "Zaɓin mai ladabi ko wanda ba a tace ba zai dogara ne akan haƙurin ku da yadda cikin ku ke ji," in ji Rumsey. Yin tono a cikin kwano na oatmeal sa'a ɗaya ko biyu kafin motsa jiki na iya taimakawa mutum ya matsawa zuwa ƙarshe, yayin da wani ba zai ji kamar yana narkewa cikin sauri ba, in ji ta.

Kada ku iyakance ɗaukar carbo ɗinku zuwa abinci mai ƙarfi. Abubuwan sha na wasanni na iya yin abin zamba, kuma. Masu bincike na Burtaniya sun nemi 'yan wasa bakwai su sha abubuwan sha na wasanni tare da nau'ikan carbohydrates daban-daban. 'Yan wasan sun sha milliliters 5 a kilogram na nauyin jikinsu mintuna biyar kafin motsa jiki sannan kowane minti 15 yayin motsa jiki. Lokacin da suka sha bayani tare da carbohydrates kashi 6, jimirin su ya karu da kashi 34 idan aka kwatanta da lokacin da suka sha kashi 10 cikin ɗari. Tun da sun yi tsayi da yawa, su ma sun yi nisan kusan mita 225. (Don yin la'akari, Gatorade Thirst Quencher yana daidai a wannan wuri mai dadi na kashi 6 cikin dari na ƙwayar carbohydrate.)

Samun karin kumallo mai kyau kafin motsa jiki baya nufin kawai cin carbohydrates; gwada ƙara bugun furotin, ma. (Anan akwai jerin abubuwan abinci masu yawan furotin da yakamata ku ci kowane mako.) "Carbs shine mai, yayin da ƙaramin furotin yana taimakawa wajen samar da fam ɗin don samar da amino acid don tsokokin ku na aiki," in ji Rumsey.

Mafi kyawun karin kumallo Kafin Ƙarfafa Horar da Ƙarfi

Sanya furotin na gina tsoka fifiko lokacin da kuke cin karin kumallo kafin motsa jiki wanda ke da ƙarfi, in ji Macedonio. Hada 1/4 kofin kowane granola, birgima hatsi, yankakken almonds, da raisins ko busassun cranberries tare da ƙananan mai mai madara. Jin kyauta don cin rabin kuma ajiye sauran don gobe, dangane da bukatun kalori. (BTW, wannan shine yawan furotin da yakamata ku ci kowace rana.)

Bayan kun bar gidan motsa jiki, yi nufin ƙarin gram 20 na furotin, kamar yadda bincike ya nuna wannan yana da kyau don fara aiwatar da gyaran tsoka. Gwada oza 6 na cuku mai ricotta mara mai-mai ko mai-mai, kopin yogurt na Girkanci mara kitse ko mai-kitse, ko oza 3 na yankakken gasasshen nama ko gasasshen kaji. (A nan akwai ƙarin shawarwari game da abin da za ku ci kafin da bayan motsa jiki.)

Mafi kyawun karin kumallo don Rage nauyi

A grande skinny caramel macchiato ba karin kumallo ba ne, musamman ma kafin motsa jiki. Don wannan tashin-ku-up buzz na maganin kafeyin da lafiyayyen antioxidants kuma babu adadin kuzari, sami kore shayi. Sannan yi ƙwai ɗaya ko biyu-duka, ba farare kawai ba, tunda fiye da rabin furotin ɗin da ke cike yana cikin gwaiduwa-tare da ɗan 'ya'yan itace kamar apple ko kofin raspberries. Wannan duk yana cikin tsakanin adadin kuzari 135 zuwa 240 kuma yana da gram 7 zuwa 14 na furotin da 4.5 zuwa 8 na fiber don samar da ikon zama har zuwa abincin rana, in ji Thomsen.

Mafi kyawun karin kumallo Idan har yanzu kuna Cika daga Abincin dare

Abu na farko, na farko: Ku ci! Thomsen ya ce: "Hakan zai ci gaba da tafiyar da metabolism. Nibble akan wani abu mai haske a cikin awa guda da farkawa, kamar ɗan 'ya'yan itace. Kuma lokaci na gaba tura lokacin abincin dare. Cin sa'o'i biyu zuwa uku kafin yin bacci-gami da abubuwan ciye-ciye-zai ba wa jikin ku isasshen lokaci don narkar da komai kafin safiya (Mai alaƙa: Mafi kyawun Abincin Abinci na Farko da na Aiki na Kowane Aiki)

Mafi kyawun karin kumallo kafin motsa jiki mai nauyi akan Cardio

Tsokokin ku suna gudana akan carbs a matsayin babban tushen mai yayin da zuciyar ku ke buguwa yayin da kuke gudu, juyawa, ko gumi akan elliptical, don haka ku ci sa'a ɗaya kafin motsa jiki don haɓaka kuzari da ba da damar lokacin jikin ku ya rushe abincin. Juya yoghurt mara kitse ko maras kitse cikin oatmeal sannan a sama da sabbin 'ya'yan itace ko zabibi. Idan kuna da ɗan lokaci don karin kumallo kafin motsa jiki, 'ya'yan itace da madara ko yogurt smoothie suna samun maki don sauƙin narkewa.

Sesh bayan gumi, ji daɗin cakuda carbs don sake cika shagunan glycogen da furotin don haɓaka gyaran tsoka, mafi dacewa a cikin mintuna 30 na sanyin ku-wannan shine farkon lokacin da tsokoki suke kama da soso, suna mamaye duk waɗancan abubuwan gina jiki. Sanwici na alkama gabaɗaya mai kalori 100 ɗin da aka baje tare da ɗan ƙaramin man gyada mai ɗanɗano tare da ɗanɗana zuma ko jelly abu ne mai sauƙi, in ji Macedonio. (Karanta wannan idan kuna tunanin "Amma fa game da azumin cardio?")

Mafi kyawun Breakfast Idan Kuna Shirya Late Lunch

Fiber mai narkewa a hankali da furotin su ne BFFs ɗin ku lokacin da kuke son kawar da jita-jita na ciki.Harba don 7 zuwa 10 grams na fiber da gram 15 zuwa 20 na furotin, wanda za a iya kaiwa da daɗi tare da pseudo-parfait na kopin madara mara mai-mai ko yogurt mara nauyi, hidimar hatsin fiber mai yawa (duba ga waɗanda ke ɗaukar aƙalla gram 5 a kowace hidima), da sabo ko daskararre blueberries.

Mafi kyawun Abincin karin kumallo don Masu Tsallake -tsallake na karin kumallo

Abu na ƙarshe da kuke so shine karin kumallo kafin motsa jiki wanda ke zaune kamar dutse a cikin hanjin ku, don haka santsi mai sauƙin narkewa shine hanyar tafiya. Kiyaye shi lafiya ta hanyar haɗa 'ya'yan itace daskararre da madara ko madadin da ba na kiwo ba. Ko kuma ku sayi kwalba wacce ke ɗauke da ƙasa da gram 30 na sukari a kowace hidima da furotin don rage ƙimar da jikinku ke sha da sukari kuma ya ƙara muku tsayi, in ji Thomsen. Ko ta yaya, ku sha sannu a hankali ta hanyar safiya don adadin mahimman bitamin da ma'adanai. (Mai Dangantaka: Yadda ake Yin Cikakken Smoothie Kowane Lokaci)

Mafi kyawun karin kumallo don jin daɗin tafiya

A ranar Lahadi, shirya zaɓin cin abincin da Macedonio ya fi so na mako: Haɗa hatsi gabaɗaya, babban fiber, ƙarancin sukari (tana son Mini Shredded Alkama, Cheerios, ko Chex); kwayoyi (waken soya, gyada, ko almond); da busasshen 'ya'yan itace (raisins ko cranberries), kuma raba abubuwan cin kofi ɗaya a cikin buhuhu. A kan hanyar ku ta fita daga kofa da safe, ɗauki jaka da kwali guda ɗaya na madara mara ƙiba. Ko kuma gasa rabin muffins na karin kumallo mai wadataccen fiber kuma daskare. Oneauki ɗaya daga cikin dare kafin narke, ko narkar da shi a cikin tanda toaster lokacin da kuka farka. Duk zaɓuɓɓukan suna ba da cikakkiyar haɗe -haɗe na carbs da furotin don taimakawa ƙaddamar da kwakwalwar ku cikin kaya da gamsar da yunwar ku.

Mafi kyawun karin kumallo Kafin Yoga Workout

Abincin karin kumallo bai isa ba-duka ga yogis. Ƙarfafa, azuzuwan salon wasanni suna kira ga kowane zaɓin da aka jera a baya don motsa jiki na cardio ko ƙarfin motsa jiki. (Waɗannan yoga 10 suna haifar da tocilan * manyan * kalori.) Tun da juzu'in juzu'i na yoga galibi ba sa ƙona adadin kuzari da yawa, Macedonio yana ba da shawarar ɗan 'ya'yan itace ko akwati na applesauce kafin zuwa ɗakin studio don yin famfo ba tare da yin nauyi ba. sauka a lokacin inversion.

Bayan kowane nau'i na zaman kare ƙasa, yankakken 'ya'yan itace da aka zuga a cikin akwati na yoghurt maras kitse ko maras kitse yana da kyau fare, saboda yana ba da carbohydrates da furotin don cajin jikin ku.

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