Bestarin Ingantattun toarin Guda 6 don samun tsoka

Wadatacce

• 1. Halitta
• 2. Karin sinadarai
• 3. Masu Karban Nauyi
• 4. Beta-Alanine
• 5. Bino-Sarkar Amino Acids
• 6. HMB
• Sauran kari
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Idan kuna motsa jiki a kai a kai, ƙila kuna so ku tabbatar kuna samun fa'ida sosai.

Wata mahimmin fa'idar motsa jiki shine samun tsoka da ƙarfi. Samun cikakken ƙwayar tsoka yana ba ka damar yin mafi kyau yayin motsa jiki da rayuwar yau da kullun.

Dole ne a cika manyan sharuɗɗa guda uku don riba mafi tsoka: cin yawancin adadin kuzari fiye da yadda kuke ƙonawa, shan karin furotin fiye da yadda kuka lalace da kuma shirin motsa jiki da ke ƙalubalanci ga ƙwayoyinku (,,)

Duk da yake yana yiwuwa a cika duk waɗannan sharuɗɗan ba tare da ɗaukar ƙarin abincin abincin ba, wasu ƙarin na iya taimaka maka haɗuwa da burin ka.

Thearin abubuwan 6 da aka jera a ƙasa na iya taimaka maka samun ƙarin tsoka tare da shirin motsa jiki.

1. Halitta

Creatine kwayar halitta ce wacce ake samarwa a cikin jikinku. Yana bayar da kuzari don tsokoki da sauran kyallen takarda.

Koyaya, ɗaukar shi azaman ƙarin abincin abincin na iya haɓaka haɓakar halittar tsoka har zuwa 40% fiye da matakan al'ada (,,).

Wannan yana shafar ƙwayoyin jikinku da aikin motsa jiki, inganta ribar tsoka. A zahiri, adadi mai yawa na bincike yana nuna halitta tana inganta ƙarfin tsoka (,,).

Wannan labari ne mai kyau idan kuna ƙoƙarin samun tsoka. Strengtharfin ƙarfi ya ba ka damar yin aiki mafi kyau yayin motsa jiki, wanda ke haifar da ƙaruwa mai yawa a cikin ƙwayar tsoka a kan lokaci ().

Har ila yau, Creatine na iya haɓaka abun cikin ruwa a cikin ƙwayoyin tsoka. Wannan na iya haifar da ƙwayoyin tsoka su kumbura kaɗan kuma su samar da sigina don ci gaban tsoka ().

Bugu da ƙari, wannan ƙarin na iya ƙara matakan hormones da ke cikin haɓakar tsoka, kamar su IGF-1 ().

Haka kuma, wasu bincike sun nuna cewa halitta zata iya rage lalacewar sunadarai a cikin jijiyoyin ku ().

Gabaɗaya, masu bincike da yawa sunyi nazarin abubuwan haɓaka da motsa jiki, kuma abu ɗaya bayyane - halitta zata iya taimakawa haɓaka ƙwayar tsoka (,).

An kuma yi nazarin Creatine sosai kuma tana da martaba mai ban mamaki ().

Idan kuna neman ƙarin don taimaka muku samun tsoka, kuyi la'akari da halittar farko.

Siyayya don ƙarin abubuwan haɓaka na kan layi.

Takaitawa:Creatine mai yiwuwa shine mafi kyawun ƙari guda ɗaya don tsoka
samu. Yawancin karatu sun tabbatar da cewa zai iya taimakawa wajen ƙara yawan ƙwayar tsoka.

2. Karin sinadarai

Samun isasshen furotin yana da mahimmanci don samun tsoka.

Musamman, don samun tsoka, kuna buƙatar cinye furotin fiye da yadda jikinku ke lalacewa ta hanyar hanyoyin halitta ().

Duk da yake yana yiwuwa a sami dukkan furotin da kuke buƙata daga abinci mai wadataccen furotin, wasu mutane suna gwagwarmayar yin hakan.

Idan wannan yana kama da ku, kuna so kuyi la'akari da ɗaukar ƙarin furotin.

Akwai nau'ikan karin sunadarai daban-daban da ake da su, amma wasu daga cikin shahararrun sune whey, casein da kuma furotin waken soya. Sauran kayan sunadaran sunadaran sunadarai sun ware daga kwai, naman sa, kaza ko wasu hanyoyin ().

Bincike ya nuna cewa ƙara ƙarin furotin ta hanyar kari yana haifar da ƙarin riba ta tsoka a cikin mutanen da ke motsa jiki fiye da ƙarin carbs (,,).

Koyaya, sakamakon yana yiwuwa mafi girma ga mutanen da basa samun isasshen furotin a cikin abincinsu na yau da kullun.

A hakikanin gaskiya, wasu bincike sun nuna cewa yawan cin abinci mai gina jiki baya taimakawa kara tsoka idan har kana biye da abinci mai gina jiki mai yawa (,,,).

Mutane da yawa suna mamakin yawan furotin da zasu ci yau da kullun. Idan kai mai aiki ne mai ƙoƙarin samun tsoka, giram 0.5-0.9 na fam a kowace fam (1.2-2.0 gram a kilogiram) na nauyin jiki na iya zama mafi kyau (,,).

Siyayya don ƙarin abubuwan gina jiki akan layi.

Takaitawa: Amfani da isasshen furotin yana da mahimmanci ga
ingantaccen tsoka. Koyaya, idan kuna samun isasshen furotin a cikin abincinku,
shan karin furotin ba shi da mahimmanci.

3. Masu Karban Nauyi

Masu karɓar nauyi suna kari waɗanda aka tsara don sauƙaƙe don taimaka muku samun ƙarin adadin kuzari da furotin. Yawancin lokaci mutane da ke gwagwarmaya don samun tsoka suna amfani da su.

Wasu mutane suna da wahalar samun tsoka, koda lokacin cin yawancin adadin kuzari da ɗaga nauyi ().

Kodayake abubuwan da ke cikin kalori na karin mai kara nauyi sun banbanta, ba bakon abu bane a gare su su dauke da adadin kuzari 1,000 a kowane aiki.

Mutane da yawa suna tunanin waɗannan adadin kuzari sun fito ne daga furotin tunda yana da mahimmanci ga ginin tsoka. Koyaya, yawancin adadin kuzari hakika sun fito ne daga carbs.

Sau da yawa akwai giram 75-300 na carbs da 20-60 grams na furotin a kowace hidimar waɗannan ƙarin-calorie ɗin.

Duk da yake waɗannan samfuran na iya taimaka maka cinye ƙarin adadin kuzari, yana da mahimmanci a fahimci cewa babu wani abu mai sihiri game da ƙarin mai ƙaruwa.

Wasu bincike a cikin manya wadanda basa aiki a jiki sun nuna cewa kara adadin kuzari na iya kara karfin jiki kamar tsoka, muddin dai kuna cin isasshen furotin ().

Koyaya, bincike a cikin manya waɗanda suka horar da nauyi ya nuna cewa cinye ƙarin mai karɓar nauyi bazai da tasiri don ƙara ƙarfin sikari ().

Gabaɗaya, ana ba da shawarar masu haɓaka nauyi idan kuna gwagwarmaya don cin isasshen abinci kuma yana da sauƙi ku sha mai karɓar nauyi fiye da cin abinci na gaske.

Shago don ƙarin mai ƙara nauyi akan layi.

Takaitawa: Masu karɓar nauyi suna da kayan calori masu girma waɗanda aka tsara don taimakawa
kuna cinye karin adadin kuzari da furotin. Koyaya, ana ba da shawarar kawai idan
kuna gwagwarmaya don samun isasshen adadin kuzari daga abinci.

4. Beta-Alanine

Beta-alanine amino acid ne wanda ke rage kasala kuma yana iya kara karfin motsa jiki (,).

Bugu da ƙari, beta-alanine na iya taimakawa haɓaka ƙwayar tsoka idan kuna bin shirin motsa jiki.

Wani bincike ya nuna cewa shan gram 4 na beta-alanine a kowace rana tsawon makonni takwas ya kara karfin jiki fiye da wuribo a cikin masu koleji da ‘yan wasan kwallon kafa ().

Wani binciken ya ba da rahoton cewa ƙara ƙarin beta-alanine zuwa mako shida, shirin horo na tazara mai ƙarfi ya ƙara ƙarfin jikin jiki da kusan fan 1 (0.45 kg) fiye da placebo ().

Yayinda ake buƙatar ƙarin bincike akan beta-alanine da riba na tsoka, wannan ƙarin na iya taimakawa tallafawa haɓakar tsoka yayin haɗuwa da shirin motsa jiki.

Shago don ƙarin beta-alanine akan layi.

Takaitawa: Beta-alanine amino acid ne wanda zai iya inganta motsa jiki
yi. Wasu shaidu sun nuna cewa hakan na iya taimakawa ƙara yawan ƙwayar tsoka a ciki
amsa ga motsa jiki, amma ana buƙatar ƙarin bayani.

5. Bino-Sarkar Amino Acids

Amino acid mai rassa-sarkar (BCAAs) ya kunshi amino acid guda uku: leucine, isoleucine da valine.

Ana samun su a mafi yawan tushen sunadarai, musamman waɗanda suka samo asali daga dabbobi kamar nama, kaji, ƙwai, kiwo da kifi.

BCAAs suna da mahimmanci mahimmanci don haɓakar tsoka kuma suna da kusan 14% na amino acid a cikin tsokoki (,).

Kusan kowa yana cinye BCAAs daga abinci kowace rana, amma kuma yana da mashahuri sosai don ɗaukar BCAAs azaman ƙarin.

Smallananan bincike ya nuna cewa BCAAs na iya inganta haɓakar tsoka ko rage asarar tsoka, idan aka kwatanta da placebo (, 37).

Koyaya, wasu bincike sun nuna cewa BCAAs bazai iya haifar da riba mai tsoka ba a cikin waɗanda ke bin shirin motsa jiki ().

Wataƙila ƙarin abubuwan na BCAA na iya amfanar ku kawai idan baku cin isasshen furotin mai inganci a cikin abincinku.

Kodayake suna iya zama masu amfani idan abincinku bai isa ba, ana buƙatar ƙarin bayani kafin a ba da shawarar BCAA a matsayin tafi-don ƙarin don karɓar tsoka.

Siyayya don ƙarin abubuwan BCAA akan layi.

Takaitawa: Amino acid da ke cikin rassa suna da mahimmanci ga tsoka
girma. Ana samun su a cikin abinci da yawa, kuma babu tabbacin idan an ɗauke su azaman
kari yana taimakawa lokacin da kuka riga kuka cinye isasshen furotin.

6. HMB

Beta-hydroxy beta-methylbutyrate (HMB) kwaya ce da ake samarwa yayin da jikinka yake sarrafa amino acid leucine.

HMB yana da alhakin wasu daga cikin fa'idodi masu amfani na furotin da leucine a cikin abincin ().

Zai iya zama mahimmanci musamman don rage raunin furotin na tsoka (40).

Duk da yake HMB ana samar da ku ta hanyar jikin ku, ɗaukar shi azaman ƙarin yana ba da damar manyan matakai kuma zai iya amfanar da tsokoki (40,).

Yawancin karatu a cikin manya waɗanda ba su da horo a baya sun nuna shan gram 3-6 na HMB a kowace rana na iya inganta fa'idodi a cikin jikin jiki mara nauyi daga horon nauyi (,,).

Koyaya, sauran bincike sun nuna cewa irin wannan allurar ta HMB tabbas ba ta da tasiri wajen ƙara yawan ƙwayar tsoka a cikin manya da ƙwarewar horar da nauyi (,,).

Wannan na iya nufin cewa HMB ya fi tasiri ga waɗanda ke farawa tare da motsa jiki ko ƙara ƙarfin motsa jiki.

Siyayya don ƙarin HMB akan layi.

Takaitawa: HMB na iya taimakawa haɓaka ƙwayar tsoka a cikin waɗanda suke
farawa shirin horo na nauyi, amma ya zama yana da ƙasa da tasiri don
waɗanda ke da ƙwarewar horo.

Sauran kari

Da yawa wasu kari suna da'awar ƙara ƙwayar tsoka. Wadannan sun hada da linoleic acid hade, masu karfafa testosterone, glutamine da carnitine.

Koyaya, shaidar ta gauraya.

• Haɗin linoleic acid
  (CLA): CLA yana nufin ƙungiyar omega-6 mai
  acid wanda ke haifar da sakamako mai yawa a jiki. Nazarin kan CLA don samun riba
  sun samar da sakamako mai gauraya, kuma ba a bayyana ba idan yana da amfani (,,,).
• Testosterone boosters: -Arin haɓakar testosterone-sun hada da
  D-aspartic acid, tribulus terrestris, fenugreek, DHEA da ashwagandha. Yana da
  wataƙila waɗannan mahaɗan suna amfani da waɗanda ke da ƙananan testosterone (,,,,).
• Glutamine da carnitine: Waɗannan sune tabbas
  ba shi da tasiri wajen ƙara yawan ƙwayar tsoka a cikin matasa ko masu matsakaitan shekaru
  mutane. Koyaya, karatu ya nuna carnitine na iya samun wasu
  fa'idodi don yawan tsoka a cikin tsofaffi (, 58,,).

Takaitawa: Yawancin nau'ikan kari suna da'awar ƙara ƙwayar tsoka,
amma akwai ƙaramin shaida cewa suna da tasiri ga lafiya, aiki
mutane.

Layin .asa

Plementsarin kari ba zai iya samar muku da riba mafi tsoka ba idan abincinku da shirye-shiryen motsa jiki sun rasa.

Don samun tsoka, kuna buƙatar cin isasshen adadin kuzari da furotin, da motsa jiki, daidai gwargwado tare da nauyi. Da zarar an daidaita tsarin abincin ku da tsarin motsa jiki, kuna so kuyi la'akari da ƙarin abincin abincin.

Ineirƙirar halitta da furotin wataƙila zaɓuɓɓuka masu tasiri don ribar tsoka, amma wasu ƙarin na iya zama da amfani ga wasu mutane.