Ta yaya Carbs Zai Taimaka Ƙarfafa Tsarin rigakafi

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Labari mai daɗi ga masu son carb (wanda shine kowa da kowa, dama?): Cin carbs yayin ko bayan wani motsa jiki mai wahala na iya taimakawa tsarin garkuwar jikin ku, a cewar sabon binciken bincike da aka buga a cikin Jaridar Physiology Applied.

Duba, motsa jiki yana ƙarfafa jikin ku. Wannan abu ne mai kyau (amsar jikin ku ga damuwa shine yadda kuke samun ƙarfi). Amma wannan damuwa na iya raunana garkuwar jikin ku. Mutanen da ke kammala motsa jiki akai -akai sun fi saurin kamuwa da cututtukan yau da kullun kamar mura da cututtukan numfashi na sama. Yawan motsa jiki, tsawon lokacin yana ɗaukar tsarin garkuwar jiki don dawo da baya.Me ya dace yarinya yi? Amsa: Ku ci carbs.

Masu binciken sun duba karatu 20+ waɗanda suka kimanta kusan mutane 300 gaba ɗaya, kuma sun gano cewa tsarin garkuwar jikin ba ya ɗaukar nauyi yayin da mutane ke cin carbs yayin ko bayan motsa jiki mai wahala.

Don haka ta yaya daidai carbohydrates ke taimakawa rigakafin ku? Duk ya dogara da sukari na jini, kamar yadda Jonathan Peake, Ph.D., babban mai bincike kuma farfesa a Jami'ar Fasaha ta Queensland yayi bayani a cikin sanarwar manema labarai. "Samun daidaitattun matakan sukari na jini yana rage martabar damuwa na jiki, wanda kuma, yana daidaita duk wani haɗarin da ba a so na ƙwayoyin sel na rigakafi."

Yayin da haɓaka rigakafin rigakafi ya isa bikin, masu binciken sun kuma gano cewa cin carbs (tunanin gels na makamashi) yayin motsa jiki na tsawon awa ɗaya ko fiye (kamar horo na rabin marathon ku), inganta aikin jimiri, ba da damar 'yan wasa suyi aiki tuƙuru don ya fi tsayi.

Dangane da sanarwar manema labarai, Peake da abokan bincikensa sun ba da shawarar cin abinci ko shan gram 30 zuwa 60 na carbs a kowace awa na motsa jiki, sannan kuma a cikin sa'o'i biyu bayan kammala aikinku. Gels na wasanni, abubuwan sha, da sanduna duk sanannun hanyoyi ne don samun saurin carb, kuma ayaba babban zaɓi ne na abinci gaba ɗaya.

Layin ƙasa: Idan kuna shirin motsa jiki mai tsayi ko mai ƙarfi, tabbatar cewa kun shirya babban abun ciye-ciye a cikin jakar ku ta motsa jiki ko ku ci gaba da ɗaya daga cikin waɗannan abincin karin kumallo mai ƙima wanda a zahiri yana da kyau a gare ku.

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