Datti Bulking: Duk abin da kuke buƙatar sani

Wadatacce

• Menene datti bulking?
• Shin yana da tasiri?
• Tabbatar da rarar kalori
• Zai iya taimakawa tsoka da ƙarfi
• Matsaloli masu yuwuwa mara kyau
• Zai iya inganta riba mara kyau
• Zai iya shafar ƙimar jini
• Kuna iya jin kasala
• Bai kamata a bi dogon lokaci ba
• Abincin da za'a ci kuma a guji
• Abincin da za'a ci
• Abinci don kaucewa
• Hanya mafi koshin lafiya don girma
• Layin kasa

Duk da yake asarar nauyi shine manufa mafi mahimmanci a zamanin yau da yau, wasu mutane suna da sha'awar samun nauyi don dalilai na musamman.

A cikin duniyar ginin jiki, wasanni masu ƙarfi, da wasu wasanni na ƙungiyar, ana amfani da lokaci mai mahimmanci don haɓaka nauyi - ƙazantar bulking.

Wannan labarin yana nazarin bulking mai datti, sakamakon tasirinsa mara kyau, ko yana da tasiri, da wasu abinci don cin abinci da kaucewa yayin bin hanyar.

Menene datti bulking?

Gabaɗaya, kalmar bulking tana nufin lokaci mai sarrafawa na kasancewa cikin rarar kalori mai ƙididdigewa tare da haɗa shi tare da cikakken horo na juriya don haɓaka tsoka da ƙarfi.

Aarin adadin kuzari ya ƙunshi cinye adadin adadin kuzari fiye da yadda kuka ƙone, wanda zai haifar da riba mai nauyi a cikin hanyar tsoka ko mai.

Tyararrakin ƙazanta yana ɗaukar wannan matakin gaba kuma ana iya bayyana shi azaman lokacin karɓar nauyi mara ƙima ta kowace hanyar da ake buƙata don haɓaka tsoka da ƙarfi. Yawanci ana haɗa shi tare da motsa jiki mai ƙarfin juriya don haɓaka waɗannan haɓakawa.

Za'a iya amfani da tsarin ta hanyar masu ginin-lokacin-bazara, masu ɗaukar nauyi, masu ɗauke da ƙarfi, ko kuma matsakaitan masu motsa jiki suna neman shirya kan wasu girman.

Lokacin bin ɗumbin ƙazanta, babu abinci mai iyaka. Makasudin shine a ci kamar yadda za'a iya hakuri don kara karfin jiki.

Sau da yawa, ana amfani da babban kaɗa da yawan kuzari a yayin wani datti mai yawa don haɓaka rarar kalori da kuma samun tsoka mai zuwa.

Duk da yake wannan na iya aiki ga wasu, wasu na iya ganin cewa mummunan tasirin ya fi fa'idodi.

Datti bulking wata hanya ce ta samun saurin ƙaruwa wanda yawanci ana haɗe shi da horon juriya mai ƙarfi kuma ana amfani da variousan wasa daban-daban don haɓaka ƙwayoyin tsoka da ƙarfi.

Shin yana da tasiri?

Duk da yake babban datti na iya haifar da haɓaka mai nauyi, ƙila za ku yi mamakin ko wata dabara ce ta dogon lokaci don samun tsoka.

Anan ga 'yan abubuwan hawa don bin ƙazamar girma.

Tabbatar da rarar kalori

Kamar yadda mutane da yawa ke wahala wajen rage kiba, wasu kuwa da wuya su sami ƙiba.

Ga waɗannan mutane, ƙazamar girma na iya zama kayan aiki mai taimako, saboda yawanci yana haɓaka rarar kalori mai mahimmanci kuma ta haka yana haifar da ƙimar nauyi ().

Wannan riba mai nauyi shine mafi kyawun fassara zuwa ribar tsoka yayin haɗuwa tare da shirin horo na juriya mai dacewa, wanda shine wani babban ɓangaren ƙazamar ƙazantawa wanda baza'a iya mantawa dashi ba.

Tare da hanyoyin karɓar nauyi mai mahimmanci, sakamako na iya zama mai jinkiri saboda ƙarancin rarar kalori. Don haka, ƙazamar girma na iya zama mai amfani a cikin wannan mahallin.

Zai iya taimakawa tsoka da ƙarfi

Shirya riba mai nauyi yawanci ana amfani dashi don haɓaka tsoka da ƙarfin ƙarfi cikin ƙarfi, jiki, da kuma wasu wasannin ƙungiyar.

Don samun karfin tsoka ya faru, ana buƙatar rarar wadataccen kalori, yawanci 10-20% ƙarin adadin kuzari ga yawancin mutane ().

Yawan datti yakan wuce wannan zangon, saboda haka yana iya ba da gudummawa ga tsoka mai ƙarfi da ƙarfi don yawancin mutane idan aka haɗu da tsarin horo na juriya mai kyau.

Aaramar datti na iya zama mai tasiri a cikin wasu yanayi waɗanda ake son haɓaka nauyi. Yana bayar da rarar kalori wanda zai iya haifar da tsoka da ƙarfi idan aka haɗu da horo na juriya.

Matsaloli masu yuwuwa mara kyau

Tare da yuwuwar ƙarfin tsoka da ƙarfin da ke haɗuwa da ƙazamar ƙazanta, ya zo tare da wasu sakamako masu illa marasa kyau.

Zai iya inganta riba mara kyau

Ganin cewa yawanci amfani da kalori ba kasafai ake sa ido akan wani datti mai yawa ba, yana da sauƙin cimma rarar kalori, wanda babu shakka yana haifar da ƙimar kiba. Kodayake wasu daga wannan nauyin zasu kasance ne daga tsoka da aka kara, za a sami kaso mai tsoka daga adadin mai mai yawa ().

Idan ya zo ga ƙarfi da wasannin motsa jiki, makasudin yawanci shine a ƙara ƙarfin da ƙarfin tsoka, bi da bi.

Musamman a cikin wasannin motsa jiki, kamar gina jiki, ana yin hukunci akan masu fafatawa akan yanayin tsoka da girman su. Samun mai mai yawa yana iya sa ya zama da wuya a iya shiga cikin yanayin idan lokacin gasar ya zo ().

Dangane da ƙarfi da wasannin motsa jiki, kamar ɗagawa da ɗaga wutar lantarki, galibi akwai azuzuwan nauyi wanda dole ne masu fafatawa su fafata. Gainara riba mai yawa na iya sa ya zama mafi ƙalubale don cimma ajin nauyi.

Ga 'yan wasa da ke halartar wasannin ƙungiya, yawancin ƙazanta na iya barin su cikin sifa idan lokacin horo ya yi da lokacin shiga.

Aƙarshe, don mai motsa jiki-mai neman motsa jiki yana neman sanya tsoka, samun kitse mai yawa na iya hana burin su inganta jikinsu.

Zai iya shafar ƙimar jini

Tare da damar samun riba mai yawa, akwai wasu tasirin lafiyar marasa kyau da za a yi la'akari da su. Lokacin bin ɗimbin ƙazanta, yawan cin abincin da aka sarrafa da mai mai yawanci yawanci yafi girma.

Amfani da yawancin waɗannan abincin an haɗasu da haɓakar mai ƙarfi da matakan sukarin jini, wanda ke haifar da haɗarin yanayin kiwon lafiya kamar hawan jini, bugun jini, kansa, da ciwon sukari (,,,)

Yana da mahimmanci a lura cewa yawancin karatun akan batun an gudanar dasu ne a cikin mutane marasa motsa jiki.

Kodayake farawa da ƙazamar ƙazanta na iya ƙara yawan haɗarinku na ɗan gajeren lokaci na wasu yanayin kiwon lafiya, sake dawo da abinci mai gina jiki, wanda ba a sarrafa shi ba zai yiwu ya warware waɗannan tasirin.

Hanya mafi kyau don lura da waɗannan mahimman alamun kiwon lafiya shine a yi gwajin jini aƙalla sau ɗaya a shekara, tare da na jiki. Testingarin gwaji na yau da kullun na iya zama fa'ida idan kuna da tarihin wani yanayin lafiya ().

Kuna iya jin kasala

Yayin bin ɗumbin ƙazanta, ana cin abinci masu yawan kalori don haɓaka ƙimar kiba.

Yawancin waɗannan abinci ana sarrafa su kuma suna ƙunshe da adadi mai yawa na sukari da sodium, wanda zai iya haifar da riƙe ruwa da hawa da sauka a cikin matakan sikarin jini (,).

Wannan na iya barin jin kasala bayan kwanaki da yawa na bin abincin.

Studyaya daga cikin binciken ya ba da shawarar cewa cin abinci mai yawa a cikin ƙwayoyi masu sauƙi na iya haifar da ƙarar gajiya da alamomin ɓacin rai ().

Dole ne a yi la'akari da waɗannan alamun kafin fara ƙazamar girma.

Bai kamata a bi dogon lokaci ba

Kodayake bulking datti na iya zama mai tasiri a cikin wasu yanayi, galibi ya fi kyau a bi shi azaman ɗan gajeren lokacin yayin lokacin wasanni daban-daban.

Biyan ƙazamar yawa na tsawan lokaci na iya haifar da lahani ga lafiyar.

Bin ƙazamar ƙazanta na iya haifar da sakamako masu illa da yawa, gami da karɓar mai mai yawa, kasala, da matakan rashin dacewar wasu mahimman alamun kiwon lafiya. Saboda haka, ya fi kyau a bi shi azaman dabarun gajeren lokaci.

Abincin da za'a ci kuma a guji

Lokacin bin ɗumbin ƙazanta, babu yawancin abinci waɗanda basu da iyaka saboda yanayin rashin iya cin abincin. Ga wasu abincin da za'a ci kuma a guji:

Abincin da za'a ci

• abinci mai gina jiki, kamar su jan nama, kifi, kaji, kiwo, tofu, tempeh
• furotin foda
• high-kalori taro riba foda
• abincin safe
• sandunan hatsi
• 'ya'yan itace da kayan marmari
• high carb jita-jita
• kayan gasa
• pizza
• taliya
• goro da man goro
• cuku
• duka qwai
• avocados
• abinci mai sauri

Abinci don kaucewa

• low kalori, abinci, ko abinci mara sukari
• abincin da ke iya haifar da mummunan sakamako ga lafiyar jiki yayin cin abinci da yawa, kamar hanta, ƙwayoyin Brazil, da kifin da ke dauke da sinadarin mercury

Yawancin abinci an halatta yayin bin ƙazamar girma, kodayake kuna iya takura wasu saboda dalilai daban-daban.

Hanya mafi koshin lafiya don girma

Duk da yake yin ƙazamar ƙazanta na iya zama da tasirin gaske don samun nauyi, halinta mara izini na iya haifar da mummunan tasirin kiwon lafiya.

Ga wadanda ke neman samun karfin tsoka ba tare da yawan kitsen jiki ba, akwai wani abin da zai maye gurbin bulking mai datti, wanda galibi ake kira da “tsabtace bulking” ko kuma “bulking”

Lokacin bin tsaftace hanyar bulking, makasudin shine har yanzu a ci rarar kalori tare da yalwar furotin, kodayake babban kalori, sarrafawa, an ƙuntata abinci mai zaƙi.

Caloarin adadin kuzari na adadin kuzari 500 yawanci wuri ne mai kyau don farawa don haɓaka fa'idodin tsoka ().

Mafi yawan abincin sunadaran sunadarai ne masu cikakkun abinci mai gina jiki, kamar su shinkafa, goro, man goro, jan nama, kifin kifi, busassun 'ya'yan itace, avocados, ƙwaya mai lafiya, ƙwai ƙwai, da kayan kiwo mai cikakken mai.

Wasu hanyoyi don tabbatar da isasshen adadin kuzari a kan tsafta mai yawa sun haɗa da ɗorawa kan ƙwayoyin mai mai daɗi, ƙara girman ɓangarorinku, da kuma motsa jiki da ke kewaye da yawancin carbs.

Don tabbatar da ci gaba, yana iya zama da kyau a bi sawun abincin ku na gina jiki - furotin, carbi, da kitse da kuke ci - da kuma nauyin ku don yin gyara ga abincin kamar yadda ake buƙata.

La'akari da cewa yawancin datti na iya haifar da riba mai yawa, wasu mutane na iya son gwada hanyar "mai tsabta" don bulking waɗanda ke barin abubuwan da aka sarrafa, abinci mai zaƙi kuma ya maye gurbinsu da adadin kuzari- da mai cikakken mai gina jiki.

Layin kasa

Dirtyarin datti yana nufin lokacin karɓar nauyi mai ƙarfi wanda aka yi amfani dashi don haɓaka tsoka da ƙarfi a cikin wasanni masu ƙarfi da wasu wasannin ƙungiyar.

Ganin cewa datti mai yawa yawanci ya hada da babban kalori, abinci mai sarrafawa, yana zuwa da illolin da zasu iya haifar da mummunan sakamako, kamar su karɓar mai mai yawa, kasala, da ƙimar jini mara kyau.

Duk da yuwuwar lalacewarta, babban datti na iya zama dabarun haɓaka nauyi mai tasiri ga wasu alƙaluma, saboda yana ba da rarar adadin kuzari da ake buƙata don samun tsoka da ƙarfi, kodayake an fi dacewa a bi shi azaman dabarun ɗan gajeren lokaci.