Topicungiyar abinci mai gina jiki tana kewaye da adadin tatsuniyoyin da wasu mutane suka ƙi ma su ma ji game da shi kuma kawai suna da ban tsoro: "sunadarai!" 'Yan wasan' yan wasa, bayan kowane motsa jiki, sha furotin mai gina jiki don replenish releconves, yayin da sababbin shiga kawai suke kokarin gano duk kalmomin da kuma abubuwan da aka yi. Bari mu gano wanda aka nuna kuma yana karkatar da abinci mai amfani, yadda za a zabi abubuwan da suka dace da yadda za su ci gaba daidai.
Mene ne abinci mai gina jiki
A karkashin abinci na wasanni, babu samfuran da muka saba da su a cikin shagon kowace rana, kuma ba ma samfuran abinci mai kyau ba. Wannan babban aji ne na abinci, wanda ya haɗa da duka furotin da aka sani da furotinine da ƙarin takamaiman - Heiner, Bcaaaa, sauran amino acid da sauransu. Fihirisar Wasanni yana ba masu wasan 'yan wasa bisa ga yanayin, wanda yake da muhimmanci musamman lokacin buga taro roka. Da ƙari suna ɗauke da amfani mara amfani mara amfani, waɗanda, ba shakka, ana iya samun su daga samfuran talakawa don samun adadin sunadarai, mai da kuma carbohydrates waɗanda suke a ciki A rabo daga bushe bushe. Yana da mahimmanci a lura da cewa ƙari ga maza da mata iri ɗaya ne, kawai kasawa ne a cikin cakuda abubuwa daban-daban saboda ilimin rayuwa daban-daban.
Furotin ko heiner yana yin ajiyar makamashi
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Wanene ya contraindicated na wasanni
- Alerji . Babban dalilin da yasa ba za a iya ɗaukar ƙari ba, rashin lafiyan ne. Ya sadu da 10% na 'yan wasa - bai isa ba, amma ba za ku iya mantawa da nuna shi ba. Idan kana da rashin lafiyan dabbobi zuwa furotin na dabba, to sai a zabi cakuda don masu cin ganyayyaki - an yi su ne daga alamu daban-daban tsirrai da kayan lambu. Daga bitamin, mai ƙonawa mai da sauran abubuwa a cikin faruwar rashin lafiyan allergies ya cancanci ƙi yarda kwata-kwata. Alamu na yau da kullun - redness da itching na fata, tashin zuciya, kumburi da fata ko makogwaro, tsagewa.
- Yi iyo . Idan ka karkata zuwa ga samuwar gas a cikin hanji, sannan ka nemi likitanka kafin zuwa kantin abinci mai gina jiki. A cikin furotin da heiner, sunadarai da carbohydrates suna ƙunshe a cikin babban taro, saboda haka mutane tare da matsanancin hanji na iya samun ji na nauyi har ma da maƙarƙashiya.
- Cikakken-fage daidaita abinci mai gina jiki . Kafin ka sayi wani abu daga abinci mai gina jiki, tabbatar cewa kana bukatar shi. Lissafta gwargwadon tsari: 2.2 grams na furotin a kowace kilogram na nauyi. Sannan a kirga a cikin aikace-aikacen don wayoyin, da yawa kariya a kowace rana kuke amfani da shi. Idan ka ga ƙalubalen, ya cancanci haɓaka yawan abubuwan abinci ko ƙarin su tare da furotin ko furotin-carbohydrate cakuda. Fahimci ko kuna buƙatar kayan abinci na bitamin, ma, kawai - mika gwajin jini a cikin likita halartar. Za su nuna idan jikinka ya rasa alli, phosphorus da sauran mahimman mahimman abubuwa.
Lokacin buga ƙwayar cuta mai mahimmanci yana da mahimmanci ci gaba mai cikakken ci
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Wanda ke buƙatar ɗaukar abinci mai gina jiki
- Sa na talakawa . Idan kun tsunduma cikin dakin motsa jiki, wataƙila kun san cewa ragi na kalori yana buƙatar girma tsoka - ku yi amfani da fiye da ciyarwa. Garin ci gaban tsokoki a cikin 'yan wasa ya faɗi akan kaka da hunturu - to suna samun taro - da mai da mai. Don cinye isasshen adadin kuzari, amma kada ku saukar da ciki, ya zama dole a haɗa da furotin ko heiner a cikin abincin.
- Sake saita taro . Da alama ban mamaki cewa abinci mai gina jiki ya dace da hanyoyin juyawa? Koyaya, paragox mai aminci ne. A lokacin asarar nauyi, da 'yan matan da ke da wahala ƙi samfuran da aka fi so - Candies, kukis, cookies, kwakwalwan kwamfuta, kwakwalwan kwamfuta, kwakwalwan kwamfuta da kuma wasu abubuwan da suka gani da adadi. Masu kera sun hada da aka yanke shawarar wannan matsalar ta sakin furotin tare da dandano daban-daban - daga strawberries da cakulan ga caramel da ice cream. A matsayin wani ɓangare na furotin kawai, kari na bitamin, madadin sukari da ƙari na dabi'a. Wato, zaku sami furotin da ya dace don asarar nauyi, amma tare da dandano na dafa abinci mai dafa abinci.
- Abinci mai mahimmanci . Idan gwajin jini ya nuna cewa ba ka da takamaiman abubuwan abubuwan ganowa, wajibi ne a sha hanya na bitamin. Hakanan, abinci mai gina jiki zai taimaka idan kun yi aiki da yawa kuma ba ku da lokacin da za ku sami cikakkiyar. Zai yuwu a maye gurbinsu ɗaya daga cikin abun ciye-ciye ko abincin dare - zai zama abincin mai bugun zuciya, mai wadataccen furotin.
Karin ƙari zai taimaka muku jin girma
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Yadda za a dauki abinci mai gina jiki
Mafi kyawun jagorar don zaku kasance da shawarwarin masana'anta. A kan fakiti da suka rubuta yawan gras da ake buƙatar ɗauka a kan rabo, sau nawa yake ɗauka. Mafi sau da yawa a cikin fakiti akwai ma'auni waɗanda suka dace don auna adadin foda. Yawancin lokaci, yanki na furotin yana 20 na grams a cikin busassun tsari, duk ƙari a cikin hanyar Allunan dauka sau 2-3 a rana tare da abinci ko bayan shi. Wasu ƙari, kamar BTSAA da sauran amino acid, ana bred cikin ruwa ko ruwan 'ya'yan itace da abin sha yayin horo. Masu ba da shawara kantin sayar da kayayyaki galibi suna fuskantar mutanen da suke tsunduma cikin wasanni, don haka zasu iya ba ku shawara akan duk matsaloli.