Shin Zaka Iya Rasa Kiba Da Sauri Ta Hanyar Motsa Jiki Akan Wani Ciki?

Wadatacce

• 1. Gwada shi: Fasted cardio na iya taimaka maka ƙona kitse mai yawa
• 2. Tsallake shi: Cin abinci kafin aikin motsa jiki yana da mahimmanci idan kuna ƙoƙarin ƙara ƙwayar tsoka
• 3. Gwada shi: Kuna son yadda jikinku yake ji yayin yin azumin cardio
• 4. Tsallake shi: Ayyukan da suke buƙatar ƙarfi da sauri suna buƙatar aiwatarwa tare da mai a cikin ciki
• 5. Gwada shi: Fasted cardio na iya taimakawa idan kana da matsalar GI
• 6. Tsallake shi: Kana da wasu yanayin lafiya
• Sauri mai sauri don yin azumin zuciya

Muna tambayar masana don tunani game da azumin zuciya.

Shin wani ya taɓa ba ku shawara ku yi aiki a kan komai a ciki? Yin cardio kafin ko ba tare da shan abinci tare da abinci ba, in ba haka ba ana kiransa azumin zuciya, magana ce mai zafi a cikin yanayin dacewa da ƙoshin abinci a duniya.

Kamar yawancin yanayin kiwon lafiya, akwai magoya baya da masu shakka. Wasu mutane suna yin rantsuwa da shi azaman hanya mai sauri da tasiri don rasa mai, yayin da wasu ke gaskanta cewa ɓata lokaci ne da kuzari.

Fasted cardio ba dole ba ne ya zama kana manne wa tsaka-tsakin azumi.Zai iya zama mai sauƙi kamar zuwa abu na farko da safe, sannan cin abincin safe bayan an gama.

Munyi magana da kwararru uku masu dacewa da abinci mai gina jiki game da fa'idodi da cutarwa na azumin zuciya. Ga abin da zasu fada.

1. Gwada shi: Fasted cardio na iya taimaka maka ƙona kitse mai yawa

Buga matattarar motsa jiki ko keke madaidaiciya don zaman cardio kafin cin abinci sananne ne a cikin raunin nauyi da da'irar jiki. Yiwuwar ƙona ƙarin kitse galibi shine babban mai karfafa gwiwa. Amma ta yaya wannan yake aiki?

"Rashin samun yawan adadin kuzari ko mai a hannu daga abincin kwanan nan ko abincin ciye-ciye na motsa jiki ya dogara ga man da aka adana, wanda ke zama glycogen da mai da aka adana," in ji Emmie Satrazemis, RD, CSSD, wasanni masu lasisi masanin abinci mai gina jiki da kuma darakta mai gina jiki a Trifecta.

Ta nuna wasu ƙananan da ke ba da shawarar yin aiki da safe bayan awanni 8 zuwa 12 na azumi yayin bacci na iya ba ka damar ƙona sama da kashi 20 cikin ɗari na mai. Koyaya, akwai kuma nuna cewa babu bambanci a cikin asarar mai gaba ɗaya.

2. Tsallake shi: Cin abinci kafin aikin motsa jiki yana da mahimmanci idan kuna ƙoƙarin ƙara ƙwayar tsoka

Amma ka sani cewa akwai bambanci tsakanin ƙara ƙwayar tsoka da adana ƙwayar tsoka.

"Muddin kuna cin isasshen furotin kuma kuna ci gaba da amfani da tsokoki, yana ba da shawarar cewa ƙwayar tsoka tana da kyakkyawar kariya, koda a cikin gaɓoɓin calorie gaba ɗaya," in ji Satrazemis.

Wancan saboda, lokacin da jikinku yake neman mai, amino acid ba kyawawa bane kamar ɗakunan ajiya da mai. Koyaya, Satrazemis ya ce samarda kuzarin kuzari yana da iyaka, kuma horo mai wuyar gaske na tsawon lokaci yayin da azumi zai haifar muku da isasshen gas ko yiwuwar fara kara fashewar tsoka.

Bugu da ƙari, ta ce cin abinci bayan motsa jiki yana ba ku damar sake cika waɗannan shagunan kuma ku gyara duk wani ɓarkewar tsoka da ya faru yayin aikinku.

3. Gwada shi: Kuna son yadda jikinku yake ji yayin yin azumin cardio

Wannan dalili na iya zama kamar ba-kwakwalwa ba ne, amma ba sabon abu ba ne a tambayi dalilin da ya sa muke yin wani abu, koda kuwa hakan zai sa ku ji daɗi. Wannan shine dalilin da ya sa Satrazemis ya ce yanke shawara don gwada azumin cardio ya sauko zuwa fifiko na mutum. "Wasu mutane kawai sun gwammace su yi aiki ba tare da komai ba yayin da wasu kuma suka fi kyau da abinci," in ji ta.

4. Tsallake shi: Ayyukan da suke buƙatar ƙarfi da sauri suna buƙatar aiwatarwa tare da mai a cikin ciki

Idan kun shirya yin wani aiki wanda ke buƙatar babban ƙarfi ko sauri, ya kamata kuyi la'akari da cin abinci kafin aiwatar da waɗannan wasannin motsa jiki, a cewar David Chesworth, wani ƙwararren mai ba da horo na ACSM.

Ya yi bayanin cewa glucose, wanda shine mafi saurin sigar kuzari, shine mafi kyawun tushen mai don ƙarfi da ayyukan sauri. Chesworth ya ce "A cikin yanayin da aka yi azumi, ilimin kimiyyar lissafi ba shi da ingantattun kayan aiki irin wannan motsa jiki," Sabili da haka, idan burinku ya zama mai sauri da ƙarfi, ya ce ku tabbatar da yin horo bayan kun ci abinci.

5. Gwada shi: Fasted cardio na iya taimakawa idan kana da matsalar GI

Zama zuwa abinci ko ma abun ciye-ciye kafin yin cardio na iya sa ku ji ciwo yayin aikinku. Satrazemis ya ce: "Wannan na iya kasancewa musamman da safe kuma tare da kitse mai yawa da abinci mai zare,"

Idan ba za ku iya ɗaukar abinci mafi girma ba ko kuma ba ku da aƙalla awanni biyu don narkar da abin da kuke ci, ƙila za ku fi kyau cin wani abu tare da tushen makamashi mai sauri - ko yin cardio a cikin yanayin azumi.

6. Tsallake shi: Kana da wasu yanayin lafiya

Don yin cardio a cikin yanayin azumi yana buƙatar ku kasance cikin ƙoshin lafiya. Satrazemis ya ce ku ma kuna buƙatar yin la'akari da yanayin kiwon lafiyar wanda zai iya haifar da jiri daga ƙwanƙwasa jini ko ƙarancin sukarin jini, wanda zai iya sanya ku cikin haɗarin haɗari ga rauni.

Sauri mai sauri don yin azumin zuciya

Idan ka yanke shawara don gwada azumin zuciya, bi wasu dokoki don zama lafiya:

• Kar ku wuce minti 60 na zuciya ba tare da cin abinci ba.
• Zabi motsa jiki matsakaici zuwa mara ƙarfi.
• Cikakken bugun jini ya haɗa da ruwan sha - don haka a sha ruwa.
• Ka tuna da rayuwar gabaɗaya, musamman abinci mai gina jiki, na taka muhimmiyar rawa wajen karɓar nauyi ko asara fiye da lokacin motsa jiki.

Saurari jikin ku kuma kuyi abin da ya fi dacewa da ku. Idan kuna da tambayoyi game da ko yakamata kuyi azumin zuciya, la'akari da tuntuɓar likitan rijista, mai koyar da kanku, ko likita don jagora.