Menene Yankan, abin da za a ci da yadda ake yi

Wadatacce

• Yadda ake yin
• Yaya cin abincin yankan yake?

Yankan tsari tsari ne wanda ke nufin rasa mai ba tare da samun asara mai yawa na tsoka ba saboda haka yana yiwuwa a sami cikakkiyar ma'anar tsokoki. Sabili da haka, tare da yankewa yana yiwuwa a rasa karɓar riba mai yawa ta hanyar canji zuwa ƙwayar tsoka.

Duk da cewa galibi 'yan wasa masu amfani da jiki suna amfani da shi, ana iya yin yankan ta mutanen da suke son bushewa kuma, don haka, sami mafi girman fassarar tsoka. Don wannan, yana da mahimmanci cewa ƙwararren mai ba da abinci na wasanni ya ba da shawarar shirin cin abinci bisa ga buƙatun abinci mai gina jiki da burin mutum kuma cewa ana gudanar da horon ƙarƙashin jagorancin ƙwararren ilimin ilimin motsa jiki.

Bulking da yankan su ne dabarun da masu ginin jiki ke amfani da su da nufin tabbatar da adadin ƙwayar tsoka, ƙarancin jiki da mahimmancin tsoka. Yayinda ake yin bulking a lokacin bazara, ma'ana, a lokacin da babu gasa, ana yin yankan ne a cikin shirye shiryen gasar. Ara koyo game da bulking kuma fahimci yadda ake yin sa.

Yankan yanada alaƙa da bulking, wanda yayi daidai da matakin baya na aikin ma'anar jiki, wanda ke nufin haɓaka nauyi.

Yadda ake yin

Dole ne a yanke yankan a ƙarƙashin jagorancin ƙwararren masanin ilimin motsa jiki, wanda ke nuna mafi kyawun dabarun horo, girma da ƙarfi, kuma ya kamata a bi abinci bisa ga shawarar mai ƙera abinci na wasanni, wanda dole ne ya nuna shirin cin abinci bisa ga abinci mai gina jiki. bukatun mutum, haƙiƙa da nau'in horo da aka yi.

Yankan yana farawa bayan lokacin bulking kuma babban maƙasudin shi shine asarar mai da ma'anar tsoka kuma ya zama dole ga wannan don aiwatar da ƙuntataccen abinci, tare da ƙananan adadin carbohydrates da ake cinyewa da haɓaka yawan sunadarai. Carbohydrates shine babban tushen samar da kuzari ga jiki, duk da haka a yankan yana da mahimmanci cewa kuzarin ya fito ne daga tarin kitse, saboda haka yana da mahimmanci a sami yanayin abinci mai gina jiki don a sami isasshen kuzarin aiwatar da horo da kuma son konewar mai, ban da hana hana asarar tsoka.

Bugu da kari, tsarin horo dole ne ya kasance daidai da tsarin abinci. Yana da mahimmanci cewa a cikin shirin horon akwai ranakun da ake gudanar da horo na motsa jiki daga matsakaici zuwa babban ƙarfi, kuma yana da mahimmanci a wannan ranar akwai ƙaruwar yawan amfani da carbohydrates, saboda ta wannan hanyar yana yiwuwa a sami kuzari don yin horo daidai da ƙarfi, fifita sakamakon yankan.

Don ƙarfafa ƙona kitse, ana ba da shawarar cewa akwai kwanaki 2 zuwa 3 na horo na motsa jiki na matsakaici zuwa ƙarfi da atisayen horar da nauyi wanda ake yin ƙungiyoyin tsoka cikin keɓewa, don kauce wa asarar ƙwayar tsoka.

Lokacin yankan zai iya bambanta gwargwadon yawan mai, yadda mutum yake so ko yake buƙatar rasa da ƙarfin horon da aka yi.

Yaya cin abincin yankan yake?

Ciyarwa yayin yankan ya kamata a yi shi a ƙarƙashin jagorancin mai ilimin gina jiki, saboda yana yiwuwa a ƙayyade tsarin abinci mafi kyau gwargwadon manufar mutum da ƙimar horo.

A wannan tsari, shawarwarin shine a rage yawan amfani da sinadarin carbohydrates a kuma kara yawan sunadaran, tunda burin shine a rage kaso mai yawa kuma a kiyaye karfin tsoka. Don haka, ana ba da shawarar kada a ci sukari, ingantaccen gari, kayan zaki, burodi, hatsi, shinkafa ko taliya kuma a ba da fifiko ga nama mara kyau, irin su kaza da turkey, kifi, kwai, iri da cuku, misali. Bincika yadda abincin mai ƙaramin carbi ya kamata yayi.

Bugu da kari, yana da mahimmanci a sha ruwa da yawa kuma a guji yin tsayi da yawa ba tare da cin abinci ba. Yawancin lokaci abin nuni shi ne cewa ana yin manyan abinci guda 3 da kayan ciye-ciye 2. A wasu lokuta masanin na abinci mai gina jiki na iya bayar da shawarar yin amfani da kari tare da amino acid, don hana asarar tsoka, da kuma amfani da thermogenic, amma amfani da thermogenic ya kamata ya zama ya dace sosai ta yadda tasirin komawa baya faruwa, wanda ya dace zuwa karuwar nauyi lokacin da ka daina amfani da shi.

Anan ga wasu ƙarin nasihu game da abincin mai ƙananan-carb: