Tsarin mulki na rage cin abinci mai gina jiki-carbohydrate shine canzawa da kuma sauyawa na waɗannan carbohydrates wadanda suke cikin abincin ku. Bugu da ari yana da mahimmanci don raba dukkan hanya na cin abincin a cikin sassa (hawan keke), kowanne daga cikin wadannan haɗuwa ya haɗa da samar da furotin, ƙananan carbohydrate, samfurori da samfurori da na uku, wadannan su ne kwanakin matsakaici-carbohydrate.
Ƙari game da hawan keke
- A kwanakin rashin abinci mai gina jiki, ku yi amfani da ƙwayoyin carbohydrates kadan daga 0 zuwa 1.5 g / kg, amma za a iya cin furotin a yawancin 3 zuwa 4 g / kg.
- Kwanakin Vasocoaglycerid sune cikakke da carbohydrates daga 5 zuwa 6 g / kg, amma adadin sunadaran ya kamata a rage daga 1 zuwa 1.5 g / kg.
- A cikin kwanakin da ake amfani da ita, daidaitaccen abinci mai gina jiki da kuma carbohydrates daidai, carbohydrates daga 2 zuwa 2.5 g / kg, da kuma sunadaran daga 2 zuwa 3 g / kg.
Wannan tsari mai sauki yana da ban sha'awa ga jiki, saboda yawancin amfani da ƙananan carbon, jiki yana kusan cinye glycogen. Ana samuwa a cikin tsokoki da hanta, aikinsa na ainihi shine samar da makamashi don aiki na yau da kullum. Saboda haka, a waɗannan kwanaki ana bada shawarar yin amfani da wasu ƙwayoyin da ba su da cikakken, alal misali, man fetur. Hakanan ne, lokacin da makamashin makamashin ku ya ƙare, jiki zai fara cin abinci mai kyau. Amma jikin jiki ne mai hikima kuma mai banƙyama, a cikin tsoka shi ne samfurori mai kayatarwa don wani ruwan sama, wanda ba zai yiwu ba, wanda ba za a iya dauka kamar wannan ba har abada. Sabili da haka, jiki zai kare ƙwayoyin cuta, kuma makamashi zata fara samuwa daga wata mabuɗin mai samuwa - yana da tsoka.
Yawancin kwanaki masu yawa sunyi amfani da shi don hana ƙwayar cin nama. Lokacin, a lokacin kammalawa, kun ba da kwayar babban kayan samar da carbons, don haka ci gaba da ƙone ƙwayoyin, yayin da rage yawan ciwon sunadaran. Bayan irin wannan matsalolin, za a karshe an fitar da kwayar daga tsarin mulki, wannan abu ne mai kyau, saboda a cikin rikice-rikice zai cinye ƙwayoyi daidai, kuma glycogen zai tara cikin tsokoki da hanta.
Amma wata rana bai isa ba don tara glycogen, don haka akwai wani matsakaici, daidai. A wannan rana carbohydrates suna cinyewa kaɗan, kuma sunadaran sunyi akasin - karin, kuma an sake dawowa da carbons.
Madauki Maimaita
Zaka iya lura da ƙananan ƙimar nauyi, kwanaki biyu na iya tafiya kimanin 1 kg, amma ba abu mai kyau ba kuma nauyin muscle, a mafi yawan lokuta, yana da karin ruwa daga jiki. Za ku kasance da tabbacin wannan a cikin 'yan kwanaki, idan ya juya, haka ma, tare da ramuwa. Wannan yana faruwa ne saboda gwargwadon carbohydrates na iya riƙe har zuwa 4 grams na ruwa, don haka nauyin zai kara ƙaruwa sosai. A ƙarshen wannan sake zagayowar, duk abin da zai faru, a cikin yanayinmu, nauyin ba shine mahimmanci ba kamar ƙaramin. Domin kiyaye wadannan canje-canje, kana buƙatar sanya ma'aunin jiki a farkon abincin don duba sakamakon bayan abincin.
Lokacin lokuta irin wannan canji
Ƙaƙasa ta hanyar sabuntawa saboda irin wannan canje-canjen da ake yi da kuma sau da yawa yana cike da damuwa, yana fara cin abincin ƙetare, yayin da jikinka bai saba da wani takamaiman abinci da calories masu tsada ba. Kasancewa a kan irin wannan canji, baza ka shafe ƙarfinka ba, kuma kullum yana cikin sauti na al'ada, zaka iya aiki a cikin aikin, ba tare da motsa jiki ba. Bugu da ƙari, ana bada nauyin horo a cikin lokacin cin abinci, musamman ma a kan manyan kwanaki na carbon, amma wannan bai zama dole ba, watch lafiyar ku kuma dogara ga jin dadin jiki. Akwai ra'ayi cewa horo mafi kyau zai yi a safiya na rana ta huɗu na sake zagayowar, sake, ɗauka a ƙarƙashin ku.
Kullum yawancin carbon zai ba da izinin jikinka ku ci nama marar tausayi tare da jikin tsoka, in ba haka ba tsarin tsarin metabolism zai tsaya a banza lokacin da mutum bai ci ba kuma baya rasa nauyi.
Wani kuma - yanayi mai kyau da sautin dabi'a mai kyau, wannan yanayin yana ci gaba da wa anda suke kan abinci mai gina jiki-ƙwayar cin abinci, jiki bazai damu daga rashin abinci ba. Mafi wuya kwanakin sun kasance duka uku, kuma na hudu shine rana na hutawa kuma zaka iya ba kwayoyin abinci kadan. A ƙarshe, kana buƙatar fahimtar cewa abinci ba shine ciki ba, kuma kwakwalwa, wanda 'yan tawayen sun sabawa al'ada.
Mafi amfani da wannan abincin shine cewa yana da tasiri sosai ga dukan mutane kuma baya ci gaba da ɓangarorin da ba daidai ba.
Shawarwari don cin abinci
A zagaye na kwanaki hudu, wannan ba samfurin ba ne, ba mai nuna alama ba, ana iya canza kamar yadda kake so, kawai kiyaye tsari. Zaka iya amfani da wasu zaɓuɓɓuka:
- daga mako daya, kwana biyar ci ba tare da carbohydrates ba, kuma kwana biyu sun sake cika jiki tare da carbohydrates;
- kwanakin kwana uku, hawan carbohydrate mai tsawon rana 1, da matsakaicin ranar 1;
- kwana biyu na carbohydrate da rana daya;
- kwanaki shida don biyu, 2 sunadarai, 2 high-carbohydrate, 2-carbohydrate;
- Zaka kuma iya cin abinci kowace rana, amma kana buƙatar ƙara da rage yawan carbohydrates.