Yaushe Ne Mafi Kyawun Lokacin toaukar Halitta?

Wadatacce

• Me Ya Sa Take Take?
• Plementarin kari a kwanakin da kuke Motsa Jiki
• Shin Ya Kamata Ka Sha Bayan Ka Motsa Jikinka?
• Yana da Kyawun Kyauta Jimawa Kafin ko Bayan Motsa Jiki
• Plementarin kan Kwanakin Hutu
• Shin Ya Kamata Ka Takeauki Wani Abu Tare da shi?
• Layin .asa

Creatine yana ɗaya daga cikin shahararrun kayan aikin motsa jiki.

Yawancin karatu sun nuna cewa yana ƙara ƙarfi da ƙarfin tsoka (,,).

Bincike mai zurfi kuma ya nuna cewa yana da lafiya a ci (,,).

Amma yayin da wataƙila kun rigaya kun san cewa halitta tana da aminci da tasiri, da alama akwai rikicewa game da mafi kyawun lokacin ɗaukar shi.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da lokacin da za ku ɗauki halitta.

Me Ya Sa Take Take?

Halittar kwayar halitta ce wacce ake samunta a kwayoyin halitta.

Har ila yau, shahararren shahararren abincin abinci ne wanda aka yi karatu sosai.

Creataukar creatine a matsayin ƙarin zai iya haɓaka matakin maida hankali a cikin ƙwayoyinku, wanda ke haifar da ƙimar lafiya da fa'idodi da yawa (,,).

Wadannan fa'idodin sun haɗa da ingantaccen aikin motsa jiki da lafiyar jijiyoyi, gami da ƙarancin fa'idodi na jijiyoyi, kamar haɓaka ingantaccen tunani a cikin tsofaffi (,,,).

Nazarin ya nuna cewa halittar halitta na iya ƙara samun ƙarfi daga shirin horar da nauyi ta kusan 5-10%, a kan matsakaita (,,).

Wadannan fa'idojin aiwatarwa mai yiwuwa ne saboda muhimmiyar rawar halitta a cikin samar da makamashin salula ().

Ga waɗanda suke so su ƙara ƙarfin tsoka kuma su inganta lafiyar gaba ɗaya, yana da ƙarin abin da ya dace.

Halittar kariya ce mai aminci da inganci wacce ke da fa'idodin kiwon lafiya da fa'ida da yawa.

Plementarin kari a kwanakin da kuke Motsa Jiki

A ranakun da kake motsa jiki, akwai manyan zaɓuɓɓuka guda uku dangane da lokacin da zaka ɗauki halitta.

Kuna iya ɗaukar shi jim kaɗan kafin ku motsa jiki, jim kaɗan bayan kun motsa jiki ko a wani lokaci wanda ba ya kusa da lokacin da kuke motsa jiki.

Wani zaɓi shine raba yawan yau da kullun ku ɗauka a cikin yini.

Shin Ya Kamata Ka Sha Bayan Ka Motsa Jikinka?

Yawancin masu bincike sunyi ƙoƙari su sami mafi kyawun lokaci don ɗaukar abubuwan haɓaka na halitta.

Studyaya daga cikin binciken ya bincika ko ya fi tasiri ga manya su cinye gram biyar na halitta kafin ko bayan motsa jiki ().

A lokacin nazarin makonni huɗu, mahalarta sun horar da kwana biyar a kowane mako kuma sun ɗauki halitta ko dai kafin ko bayan motsa jiki.

A ƙarshen binciken, an sami ƙarin ƙaruwa a cikin sikari kuma an sami raguwa mai yawa a cikin ƙungiyar da suka ɗauki halitta bayan motsa jiki.

Koyaya, sauran bincike basu ba da rahoton bambanci tsakanin shan shi kafin ko bayan motsa jiki ba).

Gabaɗaya, dangane da iyakantaccen binciken da ake da shi, ba a bayyana ba ko akwai wasu bambance-bambance masu dogara tsakanin ɗaukar halitta kafin ko bayan motsa jiki.

Yana da Kyawun Kyauta Jimawa Kafin ko Bayan Motsa Jiki

Da alama ƙarawa jim kaɗan kafin ko bayan motsa jiki na iya zama mafi kyau fiye da ƙarin lokaci mai tsawo kafin ko bayan motsa jiki.

Studyaya daga cikin nazarin sati 10 ya ba da ƙarin abincin abincin da ya ƙunshi halitta, carbi da furotin ga manya da suka auna nauyi ().

An rarraba mahalarta zuwa ƙungiyoyi biyu. Wata ƙungiya ta ɗauki ƙarin jim kaɗan kafin da bayan motsa jiki, yayin da ɗayan rukuni suka ɗauki ƙarin safe da yamma, don haka ba su kusa motsa jiki.

A ƙarshen binciken, rukunin da suka ɗauki ƙarin kusa da motsa jiki sun sami ƙarfi da ƙarfi fiye da rukunin da suka ɗauki ƙarin safe da yamma.

Dangane da wannan binciken, yana iya zama mafi kyau a ɗauki halittar kusa da motsa jiki, maimakon a wasu lokuta na yini.

Misali, zaka iya shan dukkan maganin bayan ka motsa jiki ko ka raba kashi, shan rabin shi kafin ka motsa jiki dayan kuma bayan haka.

Mafi kyawun lokaci don ɗaukar halittar halitta ba cikakke bayyananne bane, amma mai yiwuwa yana da fa'ida idan akasamu lokacin da kuke motsa jiki.

Plementarin kan Kwanakin Hutu

Timarin lokaci a ranakun hutu mai yiwuwa ba shi da muhimmanci sosai fiye da kwanakin motsa jiki.

Manufar kari a kwanakin hutu shine a daukaka abubuwan halittar halittar tsokoki.

Lokacin fara farawa tare da halitta, ana bada shawarar “lokacin loda” galibi. Wannan lokaci ya ƙunshi ɗaukar adadi mai yawa (kimanin gram 20) na kimanin kwanaki biyar ().

Wannan da sauri yana haɓaka haɓakar halittar tsokoki a cikin kwanaki da yawa ().

Bayan wannan, ana bada shawarar ƙarancin kulawa na yau da kullun 3-5 grams ().

Idan kuna shan kashi na gyara, ma'anar kari akan kwanakin hutu shine kawai kiyaye manyan matakan halitta a cikin tsokoki. Gabaɗaya, tabbas bazai iya yin babban canji ba lokacin da kuka ɗauki wannan maganin.

Koyaya, yana iya zama da amfani a ɗauki ƙarin tare da abinci, kamar yadda aka tattauna a gaba.

Lokacin da kuka ɗauki halittar halitta a ranakun hutu, lokaci mai yiwuwa yana da mahimmanci kamar ranakun da kuke motsa jiki.Koyaya, yana iya zama kyakkyawan ra'ayin ɗauka tare da abinci.

Shin Ya Kamata Ka Takeauki Wani Abu Tare da shi?

Duk da yake fa'idodin kari tare da halitta suna da tabbaci sosai, mutane da yawa suna mamakin yadda za a ƙara su.

Masu binciken sun yi kokarin kara wasu sinadaran, wadanda suka hada da furotin, carbi, amino acid, kirfa da kuma wasu tsirrai masu hade-tsire don kara tasirin ta (,,,).

Yawancin karatu sun bayar da rahoton cewa cinye carbi tare da halitta yana ƙaruwa gwargwadon abin da ƙwayoyinku suka ɗauke shi (,,).

Koyaya, sauran nazarin sun nuna cewa ƙara carbs yana ba da ƙarin fa'idar aiki (,).

Abin da ya fi haka, wasu daga cikin karatun sun yi amfani da allurai na kusan gram 100 na carbi, ko kuma kimanin adadin kuzari 400 (,).

Idan baku buƙatar waɗannan ƙarin adadin kuzari, ƙimar zai iya haifar da ƙimar kiba.

Gabaɗaya, ana iya samun fa'ida ga cinye halittar halitta da carbi a lokaci guda, amma ƙarin carbs ɗin na iya jefa ku cikin haɗarin cinye adadin kuzari da yawa.

Dabarar da za a iya amfani da ita ita ce ɗaukar halitta lokacin da kuke cin abincin da ke dauke da carb, amma ba don cinye ƙarin ƙwayoyin ƙwayoyin cuta fiye da abincinku na yau da kullun ba.

Hakanan yana da kyau a ci furotin tare da wannan abincin, saboda furotin da amino acid na iya taimaka wajan kara girman da jikinku ke yi na halitta ().

Wani lokacin ana sanya abubuwan hadawa a cikin halitta don kara tasirin sa. Carbs na iya yin wannan, kuma kyakkyawan tsari shine ɗaukar creatine lokacin da kuke cin abinci mai ɗauke da carbs da furotin.

Layin .asa

Creatine amintacce ne kuma ingantaccen kari, amma mafi kyawun lokacin ɗauka ana muhawara.

A ranakun motsa jiki, bincike ya nuna cewa zai iya zama mafi kyau a sha kwayar halitta jim kaɗan kafin ko bayan motsa jiki, maimakon dogon lokaci kafin ko bayan hakan.

A ranakun hutu, yana iya zama da amfani a ɗauka da abinci, amma lokacin mai yiwuwa ba shi da mahimmanci kamar ranakun motsa jiki.

Bugu da ƙari, shan sinadarai tare da abincin da ke ɗauke da carbs da furotin na iya taimaka maka haɓaka fa'idodi.