Yadda Ake Biye Yankan Abinci don Rage Kiba

Wadatacce

• Menene yankan abinci?
• Yadda ake yankan abinci
• Lissafi yawan cin abincin kalori
• Ayyade abincin ku na gina jiki
• Ayyade abincin mai
• Ayyade abincin ka na carb
• Shin lokacin cin abinci yana da mahimmanci?
• Yaudara abinci da ranakun da ake so
• Nasihu masu amfani don yankan abinci
• Layin kasa

Yankan sabon fasaha ne na motsa jiki.

Yanayi ne mai asara wanda masu ginin jiki da masu motsa jiki ke amfani dashi don samun nutsuwa sosai.

Yawanci farawa 'yan watanni kafin babban tsarin motsa jiki, ya haɗa da rage cin abinci mara nauyi wanda ke nufin kiyaye tsoka da yawa.

Wannan labarin ya bayyana yadda ake bin yankan abinci don asarar nauyi.

Menene yankan abinci?

Abincin yankan galibi masu amfani da jiki da masu motsa jiki ke amfani dashi don yanke kitsen jiki yayin riƙe ƙwayar tsoka.

Mahimmancin rarrabewa tare da sauran kayan abincin asara sune cewa ana ba da abinci mai yankewa ga kowane mutum, mai yiwuwa ya kasance mafi girma a furotin da carbs, kuma ya kamata a haɗa shi da ɗaukar nauyi.

Ifaukar nauyi a kai a kai yana da mahimmanci saboda yana haɓaka haɓakar tsoka, yana taimakawa yaƙar tsoka lokacin da ka fara yankan adadin kuzari (,,).

Abincin yankan yana ɗaukar tsawon watanni 2-4, ya danganta da yadda kuke sanyin jiki kafin cin abincinku, kuma ana yin sa ne akan gasa na motsa jiki, wasannin motsa jiki, ko lokuta kamar hutu ().

Yankan abinci yana nufin ya baka ƙarfi kamar yadda zai yiwu yayin riƙe ƙwayar tsoka. Yawanci ana yin sa ne don watanni 2-4 wanda zai kai ga gasar ginin jiki ko wani taron.

Yadda ake yankan abinci

Abincin yankan ya dace da kowane mutum kuma yana buƙatar ku ƙayyade bukatunku na abinci.

Lissafi yawan cin abincin kalori

Rashin hasara yana faruwa lokacin da koyaushe kuke cin ƙananan adadin kuzari fiye da yadda kuke ƙonawa.

Adadin adadin kuzari da ya kamata ku ci kowace rana don rasa nauyi ya dogara da nauyinka, tsayi, salon rayuwa, jinsi, da matakan motsa jiki.

Gabaɗaya, mace mai matsakaita tana buƙatar kusan adadin kuzari 2,000 a kowace rana don kula da nauyinta amma adadin kuzari 1,500 don rasa fam guda 1 (0.45 kilogiram) na mai a mako, yayin da matsakaicin mutum ke buƙatar kusan adadin kuzari 2,500 don kula da nauyinsa ko adadin kuzari 2,000 don rasa daidai adadin ().

Sannu a hankali, ko da rashi rasa nauyi - kamar su laban 1 (kilogiram 0.45) ko 0.5-1% na nauyin jikin ku a kowane mako - shine mafi kyau don rage cin abinci ().

Kodayake mafi yawan karancin kalori na iya taimaka maka rage nauyi da sauri, bincike ya nuna cewa yana ƙara haɗarin rasa tsoka, wanda ba shi da kyau ga wannan abincin (,).

Ayyade abincin ku na gina jiki

Kula da isasshen abincin furotin yana da mahimmanci akan rage cin abinci.

Yawancin karatu sun gano cewa yawan cin abinci mai gina jiki zai iya taimakawa asarar mai ta hanyar haɓaka kumburin ku, rage ƙoshin abincin ku, da kuma adana ƙwayar tsoka (,,).

Idan kun kasance a kan yankan abinci, kuna buƙatar cin karin furotin fiye da kawai kuna ƙoƙari don kiyaye nauyi ko gina ƙwayar tsoka. Wancan ne saboda kuna samun adadin kuzari kaɗan amma kuna motsa jiki a kai a kai, wanda ke ƙara buƙatun protein ɗinku ().

Yawancin karatu suna ba da shawarar cewa giram 0.7-0.9 na fam a kowace fam na nauyin jiki (1.6-2.0 gram a kilogiram) ya isa kiyaye nauyin tsoka a kan rage cin abinci (,).

Misali, mutum mai fam 155 (70-kg) ya kamata ya ci gram 110-140 na furotin kowace rana.

Ayyade abincin mai

Fat tana taka muhimmiyar rawa wajen samar da hormone, wanda ya sa ya zama mai mahimmanci ga rage cin abinci ().

Duk da yake abu ne na yau da kullun don rage cin mai a kan rage cin abinci, rashin cin abinci mai yawa na iya shafar samar da hormones kamar testosterone da IGF-1, wanda ke taimakawa adana ƙwayar tsoka.

Misali, karatuttukan sun nuna cewa rage cin mai daga 40% zuwa 20% na yawan adadin kuzari yana rage matakan testosterone ta karamin amma babba (,).

Koyaya, wasu shaidu sun nuna cewa digo a cikin matakan testosterone ba koyaushe ke haifar da asarar tsoka ba - muddin kuna cin isasshen furotin da carbi (,).

Masana sun ba da shawarar cewa, a kan wannan abincin, 15-30% na adadin kuzari ya kamata ya fito daga mai ().

Graayan gram na mai ya ƙunshi adadin kuzari 9, saboda haka duk wanda ke kan tsarin kalori 2,000 ya kamata ya ci gram 33-67 na mai a kowace rana a kan rage cin abinci.

Idan kuna yin motsa jiki mai ƙarfi, ƙarshen ƙarshen wannan kitsen mai zai iya zama mafi kyau saboda yana ba da damar cin abincin carb mafi girma.

Ayyade abincin ka na carb

Carbs suna taka muhimmiyar rawa wajen adana ƙwayar tsoka yayin rage cin abinci.

Saboda jikinka ya fi son yin amfani da carbi don kuzari maimakon furotin, cin wadataccen adadin ƙwayoyin cuta na iya magance asarar tsoka ().

Bugu da ƙari, carbs na iya taimakawa wajen haɓaka aikin ku yayin motsa jiki ().

A kan rage cin abinci, yakamata yakamata ya ƙunshi sauran adadin kuzari bayan an cire furotin da mai.

Protein da carbs duk suna bayar da adadin kuzari 4 a kowane gram, yayin da mai ke tsaye a 9 kowace gram. Bayan an rage yawan furotin da ake bukata daga yawan cin abincin kalori, sai a raba ragowar da 4, wanda ya kamata ya fada muku yawan carbi da za ku ci a kowace rana.

Misali, mutum mai nauyin kilo 155 (kilogiram 70) akan cin abinci mai nauyin kalori 2,000 zai iya cin gram 110 na furotin da gram 60 na mai. Sauran adadin kuzari 1,020 (gram 255) ana iya ɗauka ta carbi.

Don shirya rage cin abinci, yakamata ku kirga abubuwan calorie, furotin, mai, da buƙatun carb gwargwadon nauyinku da abubuwan rayuwa.

Shin lokacin cin abinci yana da mahimmanci?

Lokacin cin abinci shine dabarun da ake amfani dashi don haɓakar tsoka, asarar mai, da aiki.

Kodayake yana iya amfanar da 'yan wasa masu gasa, ba shi da mahimmanci ga asarar mai ().

Misali, yawancin karatu sun lura cewa 'yan wasa masu juriya na iya bunkasa murmurewar su ta hanyar lokacin cin abincin su da kuma shan carb a yayin motsa jiki (, 16,).

Wannan ya ce, wannan ba lallai ba ne don yankan abinci.

Madadin haka, ya kamata ku mai da hankali kan cin abinci gaba ɗaya da samun isasshen adadin kuzari, furotin, carbi, da mai a cikin yini.

Idan kuna jin yunwa akai-akai, karin kumallo mai yawan calorie na iya sa ku cika gobe (,, 20).

Lokacin cin abincinku ba lallai bane akan yankan abinci amma yana iya taimakawa assistan wasa masu juriya da horo.

Yaudara abinci da ranakun da ake so

Abincin yaudara da / ko ranakun da aka keɓe ana haɗa su cikin yankan abinci.

Abincin yaudara wasu lokutta ne na sauƙaƙewa don sauƙaƙa tsananin cin abincin da aka ba ku, yayin da kwanakin da aka karɓi don haɓaka abincin ku na carb sau ɗaya ko sau biyu a mako.

Amfani da mafi yawan carb yana da fa'idodi da yawa, kamar maido da ɗakunan glucose na jikinka, inganta aikin motsa jiki, da daidaita yawancin homoni (,).

Misali, karatuttukan sun nuna cewa mafi girman-carb day na iya kara matakan cikakken leptin na hormone mai girma da kuma daukaka dan lokaci dan lokaci (,,).

Kodayake zaku iya samun nauyi bayan cin abinci na yaudara ko ranar da aka ki yarda da ita, wannan ya zama nauyin ruwa wanda yawanci ana rasa shi a ‘yan kwanaki masu zuwa ().

Duk da haka, yana da sauƙi a wuce gona da iri a waɗannan kwanakin kuma a sa ɓarnata ƙoƙarin asarar nauyi. Bugu da ƙari, waɗannan ayyukan na yau da kullun na iya haɓaka halaye marasa kyau, musamman ma idan kuna da saurin cin rai (,,).

Don haka, ba a buƙatar abinci mai yaudara da kwanakin sakewa kuma ya kamata a shirya su da kyau.

Abincin yaudara da kwanakin sakewa na iya haɓaka halin ku, aikin motsa jiki, da matakan hormone amma ba lallai ba ne don yankan abinci. Zasu iya kawo cikas ga ci gabanka idan aka shirya shi da kyau.

Nasihu masu amfani don yankan abinci

Anan akwai wasu nasihu masu amfani don kiyaye asarar mai akan hanya akan rage abinci:

• Zaɓi ƙarin abinci mai wadataccen fiber. Tushen carb mai wadataccen fiber kamar kayan lambu marasa tsiro yakan kasance yana ƙunshe da ƙarin abubuwan gina jiki kuma zai iya taimaka maka zama mai cikakke na tsawon lokaci yayin ƙarancin kalori ().
• Sha ruwa da yawa. Kasancewa da ruwa yana iya taimakawa wajen rage yawan sha’awar ku da kuma hanzarta saurin kuzari (,).
• Gwada gwada abinci. Shirya abinci kafin lokacinka na iya taimaka wajan kiyaye lokaci, kiyaye ka akan hanyar cin abincin ka, da kuma gujewa jarabar abinci mara kyau.
• Guji sitati mai ruwa. Abubuwan sha na wasanni, abubuwan sha mai laushi, da sauran abubuwan sha masu wadataccen sukari ba su da ƙwayoyin cuta, na iya ƙara yawan yunwar ku, kuma ba su cika kamar wadataccen fiber, abinci gabaɗaya ().
• Yi la'akari da cardio. Idan aka yi amfani da kai tare da ɗaga nauyi, motsa jiki na motsa jiki - musamman ma mai ƙarfin zuciya - na iya ƙara yawan asarar mai ().

Don inganta tsarin cin abinci, gwada shan ruwa mai yawa, cin abinci mai wadataccen fiber, da yin zuciya, tsakanin sauran shawarwari da yawa.

Layin kasa

Abincin yankan yana nufin ƙara yawan asarar mai yayin riƙe ƙwayar tsoka.

Wannan abincin ya ƙunshi lissafin kalori, furotin, mai, da buƙatun carb dangane da nauyi da salon rayuwar ku. Ana nufin kawai ku bi shi don 'yan watanni kafin a fara wasan motsa jiki kuma ya kamata ku haɗa shi da ɗaukar nauyi.

Idan kuna sha'awar wannan abincin rage nauyi ga 'yan wasa, tuntuɓi mai koyar da ku ko ƙwararren likita don ganin ko ya dace da ku.