Menene abubuwan gina jiki don hawan dutse?

Muna mamakin, ban da horo na jiki da na fasaha don inganta hawan dutse, menene kuma zai iya ƙara haɓaka aikin cikin sauƙi.

Abincin abinci mai gina jiki da kayan abinci mai gina jiki sune muhimmin sashi na lissafin.

Don neman ƙarin bayani game da abubuwan gina jiki, mun yi ɗan bincike don sanin abin da aikin hawan dutse zai iya yi daga shawarwari da yawa kan batun.

A cikin faifan podcast, mun koyi game da matashin alamar Faransanci Nutri & Co, masu sha'awar tsarinsu da kuma nuna gaskiyar da suke nunawa, kuma mun tambaye su su taimake mu mu hada abubuwan gina jiki masu ban sha'awa lokacin da kuke hawan dutse.

Sa'an nan kuma mu magana game da nutraceuticals. Nutraceuticals shine duk abincin da ke da tasiri mai amfani a jiki. Hakanan zaka iya amfani da kalmar "magunguna". Ana samun abubuwan gina jiki a cikin duk abinci, ba tare da la'akari da tasirin su ba, amma kuma ana iya cinye su azaman kari na abinci, foda, allunan, ko ruwaye.

⚠️ Wannan fayil ne wanda ke ba ku damar tantance kaddarorin wasu kayan abinci masu gina jiki waɗanda ke da mummunar tasiri ga jin daɗin motsa jiki. A kowane hali, ba mu bayar da shawarar cewa amfani da kayan abinci na abinci yana da mahimmanci ba. Kowa ya bambanta, kuma idan kuna son ci gaba da samun jagora, tuntuɓi masanin abinci mai gina jiki.

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Abincin biker na dutse, macro da micronutrients

Don hawan nisa ko hawan dutse mai ƙarfi, kuna buƙatar sanin abubuwan gina jiki waɗanda ke ba da kuzari kuma suna ba ku damar murmurewa cikin sauri.

Mu raba maudu’in zuwa manyan kaso biyu:

• macronutrients: sunadarai, carbohydrates da fats
• abubuwan ganowa: bitamin, ma'adanai, abubuwan ganowa da antioxidants

Har zuwa nawa ne daidaito, abinci mai gina jiki na wasanni ya dace da masu hawan dutse?

Aikin hawan dutse yana buƙatar juriya fiye da komai, ba tare da yin la'akari da ƙarfin tsoka ko sakin ƙarfi nan take ba. A ƙarƙashin waɗannan sharuɗɗan, abincin da ke cikin carbohydrates ya kasance farkon ka'idar abinci mai gina jiki ga masu hawan dutse. Abincin carbohydrate a cikin nau'in manna ko abubuwan sha na isotonic suna ba da kuzari.

Amma ganin cewa masu keken dutse ana ɗaukarsu a matsayin 'yan wasa masu juriya, ya kamata a yi watsi da cin furotin?

Kuma a nan abinci shine mabuɗin da kuke buƙatar samun damar yin wasa. Sunadaran sune tubalan ginin physiological na halitta na tsokoki waɗanda ke ba da kuzari. Kimiyya ta ce 'yan wasa masu juriya suna samun sakamako mai kyau tare da furotin 20%. Shin wannan adadi ya shafi masu keken dutse, ko keke, tafiya, ko tsere?

Dangane da wannan ka'ida, ku tuna cewa ƙananan ƙwayoyin cuta kuma suna taka muhimmiyar rawa a cikin wasan motsa jiki, kuzari, da farfadowa. Ba tare da bitamin da ma'adanai ba, shayarwar carbohydrates, fats da sunadarai, da kuma dawowa bayan motsa jiki, ba zai yiwu ba.

Duk da haka, ba shi da wahala a soki abincinmu da rashin amfanin sa.

Don haka, za mu iya cewa masu hawan dutse za su amfana daga shan abubuwan gina jiki, kuma idan haka ne, ta yaya kuma da wane nau'in abinci mai gina jiki?

Wadanne kayan abinci masu gina jiki da za a zaɓa don hawan dutse?

Zaɓin ingantaccen kayan abinci mai gina jiki yana taimakawa tallafawa wasan motsa jiki, zama jimiri ko ƙarfin tsoka.

Tare da wannan a zuciyarmu, za mu yi ƙoƙari mu bi ƙayyadaddun dabarun abinci na wasanni, da kula da muhimmancin magnesium, multivitamins, omega-3s, bitamin D, ginseng da furotin foda. A dabi'a, wannan shine tambayar abin da ya fi dacewa dangane da metabolism da wasan motsa jiki.

Wannan gaskiya ne musamman ga magnesium.

Magnesium a matsayin ma'adinai mai mahimmanci don aikin jiki

Magnesium shine ma'adinai mai mahimmanci don aiki na yau da kullun na metabolism da makamashi. Har ila yau, yana da mahimmanci ga tsarin jin tsoro don haka don aikin neuromuscular.

Kamar yadda ions calcium da acetylcholine ke haifar da raguwar tsoka, magnesium yana ba da damar ƙwayoyin tsoka don shakatawa.

Matsayi da fa'idodin magnesium ga masu hawan dutse

Lokacin da yazo da makamashi, magnesium yana da abubuwa da yawa masu kyau ga aikin jiki, jimiri, da ƙarfin tsoka. Magnesium, wanda shine ma'adinai mai mahimmanci a cikin tsarin juyayi, yana taimakawa wajen saki da kuma kula da makamashi yayin motsa jiki. A matakin salula, magnesium yana ɗaure zuwa ATP, kwayoyin makamashi na salula. Don haka, yana rage haɗarin asarar makamashi kuma yana taimakawa kula da makamashin tsoka.

Magnesium a dabi'a yana goyan bayan aikin yau da kullun na tsarin juyayi kuma saboda haka tsokawar tsoka ga motsa jiki. Bugu da kari, yana gabatar da wasu fannonin da ba a san su ba ga masu keken motsa jiki da masu hawan dutse. Lalle ne, wannan ma'adinai yana ba da damar yawan matakan testosterone a cikin maza.

Magnesium shine mai sarrafa ayyukan antioxidant a matakin gonads, wanda ke samar da wannan hormone. Sa'an nan kuma matakin testosterone kyauta da aiki ya fi dacewa. Wannan kuma wani abu ne da za a yi la'akari da muhimmancin wannan hormone don ƙarfafawa da kuma kula da ƙwayar tsoka, wanda ke da mahimmanci ga ƙananan jiki lokacin hawan keke.

Wadanne abinci ne suka ƙunshi magnesium?

Yawancin abinci sun ƙunshi magnesium. Wannan gaskiya ne musamman ga cakulan, kwayoyi Brazil, ƙwayar alkama, cashews, almonds, da yisti. Koyaya, cin abinci na wannan ma'adinai da wuya ya cika buƙatun abinci na manya.

Duk da haka, yayin da calcium yakan zama mafi girma a kan faranti, ƙarin magnesium zai iya taimakawa wajen inganta aikin mai hawan dutse.

Ta yaya zan Zaba Ƙarin Magnesium?

Kyawawan kayan kariyar magnesium suna da wuya musamman. Wannan matsalar galibi tana da alaƙa da haɗuwarta. Magnesium yana daure da kwayoyin halitta (fatty acid, oxide, chloride, amino acid, da dai sauransu) wanda ke aiki a matsayin mai ɗauka a cikin jiki. Dangane da wannan kwayoyin, sha na ma'adinai zai iya bambanta daga bala'i zuwa mai kyau.

• A cikin akwati na farko, ana fitar da magnesium oxide, wanda wani lokaci yakan haifar da tashin hankali na hanji ko gudawa.
• Sabanin haka, bisglycinate (Mg + biyu glycines), malate ko glycerophosphate (fatty acid) suna da kyau sosai.

Magnesium³

Tonu da damuwa

Multivitamins

Multivitamins suna daya daga cikin mafi kyawun abinci mai gina jiki ga 'yan wasa. Don hawan dutse ko hawan keke gabaɗaya, wannan kari ne wanda ke ba da adadi mai yawa na micronutrients (bitamin, ma'adanai, abubuwan ganowa da antioxidants) a cikin tsari mai mahimmanci a cikin capsules ɗaya ko biyu.

Matsayi da fa'idodin multivitamins

Multivitamins wani muhimmin tushe ne na micronutrient, yana haɗa abubuwan da ke da wuya a samu a cikin rana ɗaya, har ma da abinci da yawa, a cikin samfurin daya.

Don amfanin masu hawan dutse, multivitamins sun ƙunshi bitamin B, waɗanda ke da hannu wajen haɗakar makamashin tsoka. Flavin (bitamin B2), niacin (bitamin B3), pyridoxine (B6) ko bitamin B12 suna da mahimmanci don sakin makamashi mafi kyau akan lokaci (jirewa da ƙarfi). Hakanan akwai ma'adanai masu mahimmanci kamar chromium ko zinc. Wannan na ƙarshe yana taka rawa da yawa kama da magnesium, musamman a matsayin antioxidant, kuma yana ba da gudummawa ga ingantaccen haɓakar testosterone mai aiki.

Waɗannan fa'idodin suna cike da bitamin antioxidant da kuke buƙata yayin motsa jiki da bayan motsa jiki.

Wasu multivitamins masu inganci kuma sun ƙunshi antioxidants da aka samo daga shuka. Wannan kuma yana da mahimmancin ƙari, musamman don murmurewa daga doguwar tafiya ko gasa mai ban tsoro. Multivitamins hakika ɗaya ne daga cikin abubuwan da ake buƙata na abinci mai gina jiki don hawan keke, gami da hawan dutse ...

Yadda za a zabi karin bitamin da ma'adinai?

Kamar yadda yake tare da magnesium, ba adadin abubuwan gina jiki ba ne ke da mahimmanci, amma ƙarfin ɗaukar su ko bioavailability. Wannan ma'auni yana aiki ga duka ma'adanai da bitamin da abubuwan ganowa. Sauran sharuɗɗa, irin su, alal misali, cikar abubuwan gina jiki da aka tsara (dukkan bitamin dole ne su kasance), kasancewar mafi mahimmancin ma'adanai (magnesium, potassium, calcium, da dai sauransu), da kuma muhimmiyar gudummawar antioxidants bitamin. , ma'adanai. (zinc, selenium) da ma'auni na micronutrients (calcium / magnesium ratio ...) suna sa multivitamin ya zama multivitamin mai inganci.

Multi

Antioxidant da rigakafi

Menene omega-3?

Ba duk kitse na abinci ba daidai suke ba.

Wataƙila kun saba da mahimman fatty acid Omega 3, Omega 6 da 9. Bayanin 3, 6, ko 9 yana nufin tsarin kwayoyin halitta na fatty acids. Daga mahangar kiwon lafiya, dole ne a ba da waɗannan ƙayyadaddun kitse a cikin wani ma'auni, tare da Omega-3s ba su da yawa fiye da Omega-6s.

Matsayi da fa'idodin omega-3

Omega-3 ALA, DHA (docosahexaenoic acid) da EPA (eicosapentaenoic acid) su ne fatty acid masu mahimmanci don haɗin tsarin juyayi. Sun kasance masu mahimmanci don kula da neurons da tsarin juyayi a duk rayuwa.

Suna kuma shafar lafiyar zuciya da jijiyoyin jini.

Wadanne abinci ne ke dauke da Omega-3s?

Mafi kyawun tushen Omega-3s sune kitsen kayan lambu (man canola, man flaxseed, man goro, da sauransu) da kifin mai (sardines, salmon, tuna, mackerel, da sauransu). Sauran abinci, irin su nama, madara, cuku, ko ƙwai, ba su da yuwuwar ba da gudummawa ga cin abinci mai gina jiki, amma kuma sau da yawa. Tabbas, Omega-3 fatty acids ba su zo da kansu ba, suna tare da Omega-6 da 9 (monounsaturated fatty acids).

Duk da haka, ta fuskar lafiya, Omega-3s dole ne a dauki shi ta hanyar da ta dace, wanda ba kasafai ba ne.

A ce rashin daidaituwa akai-akai a cikin abincinmu yana kara ta'azzara matsalar. Ana ba da shawarar yin amfani da Omega-3 akai-akai saboda dalilan da aka bayyana a sama ( hawan jini, hawan cholesterol, da sauransu). Yin la'akari da sau da yawa ƙananan abubuwan omega-3 a cikin abincin, yana da kyau mai hawan keke ya ƙara ƙarin abinci a cikin nau'i na kayan abinci mai gina jiki.

Suna saduwa da buƙatun don kula da aikin jiki da lafiya a cikin gajeren lokaci da dogon lokaci, biyun suna da alaƙa da juna.

Ta yaya zan Zaba Ƙarin Omega-3?

Lokacin da ake yin la'akari da ingancin abinci mai gina jiki na kayan abinci na Omega 3. Na farko, jimillar adadin Omega 3 fatty acids dole ne a bayyana a fili, ko dai shi kadai ko kuma dangane da sauran Omega acid. Hakanan wajibi ne a nuna matakin DHA da EPA, saboda waɗannan su ne ƙwayoyin da ake buƙata don haɓaka metabolism. Abincin yau da kullun na waɗannan fatty acid guda biyu yakamata ya zama 250 MG EPA da DHA. Duk da haka, ana iya ba da shawarar mafi girma ga 'yan wasa, dangane da tsananin hawan ko gasa. Hakanan yana da kyawawa don nuna rashin ƙarfe mai nauyi a cikin yanayin omega-3 na asalin ruwa.

Omega 3

Zuciya da kwakwalwa

Vitamin D, menene?

Kalmomin da suka ambaci bitamin D na musamman dangane da daurin calcium sun fi sauƙaƙa musamman. Yana da alaƙa da alaƙa da aiki na yau da kullun na yawancin kwayoyin halitta da ayyukan ilimin lissafi da ke da alaƙa da lafiya, ƙarfi, da aikin jiki. Yawancin lokaci, manyan matakan bitamin D a cikin 'yan wasa suna haifar da bambanci mai mahimmanci a ƙarfin, jimiri, da farfadowa bayan motsa jiki.

Matsayi da fa'idodin Vitamin D

Karancin bitamin D na yau da kullun na iya zama matsala musamman don sakin kuzarin tsoka da kiyaye ƙarfin jiki. Lallai, binciken kimiyya na baya-bayan nan ya danganta bitamin D zuwa ga tsarin al'ada na ATP (wani maɓalli mai mahimmancin makamashi), sarrafa shi ta hanyar phosphocreatine, da metabolism na hormonal, musamman testosterone.

Don hawan dutse, kamar kowane wasanni, waɗannan sharuɗɗan sun ƙayyade wasan motsa jiki, juriya, ko juriyar tsoka. Duk da haka, matsala mai tsanani ta taso idan aka ba da abinci mai mahimmanci, har ma da hankali, da wuya ya ba da isasshen bitamin D. Lallai, rashi bitamin D yana da yawa kuma ya zama mummunar nakasa ta jiki ga 'yan wasa. A yau, ƙwararrun ƙwararrun abinci masu gina jiki da yawa sun yi imanin cewa ƙarin bitamin D yana da fa'ida ga 'yan wasa, ko ya kasance jimiri ko ma mafi girma a gasar.

Mun ƙara da cewa yawan shawarar yau da kullun da aka ba da shawarar na 2000 IU / rana ba su dace da gaskiyar da aka kafa ta kimiya ba.

Ta yaya zan Zaba Ƙarin Vitamin D?

Don bitamin D, kamar yadda yake tare da sauran abubuwan kari, ingancin abinci mai gina jiki da sha ba a ɗauka da sauƙi ba.

Don haka, dole ne a sha wannan bitamin mai narkewa tare da mai don a sha. Yawancin masana'antun ba ma ambaci shi ba ... Bugu da ƙari, dole ne ya zama bitamin D3 (ko cholecalciferol) don mafi kyawun sha da tasirin wannan bitamin. Bugu da ƙari, wannan ba koyaushe ake ambata a cikin kwatancin ba.

Kariyar bitamin D2 (ergocalciferol) ba a cika cika shi da sauri ba saboda ƙarancin bioavailability na su.

Vitamin D

Kasusuwa da rigakafi

Menene ginseng?

Ginseng shine tushen da ya cancanci a matsayin tsire-tsire na adaptogenic saboda wasu kwayoyin halittar da ke cikinsa suna ƙarfafa dabi'ar jiki don daidaitawa ga ƙoƙari da damuwa na jiki ko tunani.

A matsayin wani ɓangare na hawan dutse, ginseng yana da amfani don inganta jimiri da dawowa daga tsere ko gasa. A tsawon lokaci, kaddarorin sa na adaptogenic suna taimakawa kiyayewa har ma da haɓaka aiki.

Matsayi da fa'idodin ginseng

An yi karatu a cikin 1940s, abubuwan adaptogenic na ginseng suna ba da damar daidaita yanayin motsa jiki, musamman hawan keke da hawan dutse. Kamar yawancin adaptogens, ginseng yana da tasiri na duniya da kuma tasiri a jiki saboda abubuwan da ke aiki, ginsenosides da sauran metabolites na biyu. Yana taimaka wa jiki ya dawo cikin ma'auni bayan aiki mai tsanani da kuma tsawon lokaci. Don haka, yana iya taimakawa sosai lokacin murmurewa daga dogayen hawan keken dutse ko gasa mai tsanani.

Koyaya, shan kowane ginseng tabbas bai isa ya girbe amfanin sa ba, musamman idan kayan aikin sa ba su keɓe ba kuma sun tattara su. Sabili da haka, ya fi dacewa don zaɓar ƙarin abincin abinci da aka sani don abun ciki na ginsenosides da sauran abubuwa masu aiki.

Yadda za a zabi wani kari na ginseng?

Za'a iya gane kariyar ginseng mai kyau ta hanyar daidaitattun kayan aiki da abun ciki na ginsenoside. Dole ne a mutunta abin da ya kai ko fiye da kashi 5%. A gefe guda, akwai nau'ikan ginsenosides da yawa. Bambance-bambancen su ya fi ƙayyade ƙimar inganci da kaddarorin adaptogenic na ginseng da aka bayar don amfani. Sannan 'yan wasa suna bukatar gabatar da sahihin hujja kuma dalla-dalla kan wannan lamari.

Ginseng

Makamashi da maida hankali

Protein foda da hawan keke

Kiwo, dabba ko kayan lambu furotin foda sananne ne don tattara abubuwan gina jiki (gram 25 zuwa 30 na furotin mai tsafta a kowace hidima). Yana daya daga cikin manyan macronutrients guda uku, tare da carbohydrates da fats. A haƙiƙa, suna da rawar tsari da kuzari.

Rawar da Amfanin Protein Ga Masu Bikin Dutse

Protein yana taimakawa wajen kula da ƙwayar tsoka, wanda shine ƙayyadaddun abu a cikin wasan motsa jiki, ciki har da masu hawan dutse a lokacin gasa ko tafiya mai tsawo da wahala. Ka tuna cewa ɓarnawar jiki da tsoka tare da rashin isasshen lokacin dawowa shine babban shinge don kiyayewa da haɓaka ƙwayar tsoka da / ko ƙarfi. Sau da yawa babban ƙarfin tseren keken dutse a lokacin gasa, nisa mai nisa ko ƙasa mara kyau yana ɗaya daga cikin dalilan furotin mai kyau yana da amfani.

Amino acid din da suke bayarwa na taimakawa wajen kula da hadakar furotin tsoka a daya bangaren kuma suna ba da kuzari a daya bangaren.

Sannan sunadaran suna canzawa zuwa glucose, suna adana ajiyar carbohydrates da glycogen a cikin tsokoki.

A ina za ku sami kyakkyawan tushen furotin a cikin abincin ku?

Wasu abinci irin su nama, kifi, madara, da kuma wake, jan lentil, quinoa, ko waken soya sune tushen furotin. Da farko, sun ƙunshi adadi mai mahimmanci na amino acid. Amino acid 9 masu mahimmanci suna da hannu kai tsaye a cikin haɓakar sunadaran namu, kuzari da sauran hanyoyin rayuwa masu alaƙa da wasan motsa jiki.

Yadda za a Zaba Foda Protein?

Kyakkyawan foda mai gina jiki ya ƙunshi dukkanin amino acid 21, duka masu mahimmanci da marasa mahimmanci, a cikin daidaitaccen tsari (wanda ake kira aminogram). Kasancewar BCAAs (Rasha Sarkar Amino Acids), leucine, glutamine, methionine, lysine da arginine ya ƙayyade, a tsakanin sauran ka'idoji, ƙimar abinci mai gina jiki na furotin foda. Ya kamata ya ɗanɗana (kamar cakulan) kuma ya zama mai daɗi a sha.

Kayan lambu da furotin na halitta

Makamashi da madadin

Abincin abinci ko kayan abinci na gina jiki yana da wurin da masu hawan keke basu ɗauka ba tukuna. Suna da amfani don kiyayewa ko haɓaka wasan motsa jiki, da kuma mafi girman ƙarfin kuzari, don farfadowa mai kyau da kuma kiyaye ƙarfin bugun jini, kuna buƙatar bincika don nemo abin da ke aiki a gare ku a cikin kayan kari.