Kuma kowane abinci, wanda babu abinci iri iri, zai haifar da rashin gina jiki. A halin yanzu, kasusuwa, fata, tsokoki, kwayoyin halitta an halicce su daga furotin. Bugu da ƙari, ko da yake jikinmu na ainihi ne na shuka biochemical, ba za ku iya gina carbohydrates ko kitsoyin mai ba. A sakamakon haka, furotin da ya zo tare da abinci bai isa ba, kuma jiki yana buƙatar ta kullum, saboda ya kamata a riƙa sabuntawa ta yau da kullum da kwakwalwa da gabobin ciki. Sai jikin ya fara cire sinadaran cikin ciki, ya ɓacewa da farko abin da ake amfani da shi - ƙuda. A cikin wannan sashi na ciki da na ciki don mafi yawancin ɓangaren ba a taɓa ɓata ba. Bayan haka, zai iya "ƙone" kawai a cikin ƙwayoyin tsohuwar ƙwayar da aka aika zuwa shafin ginin. Bugu da ƙari, metabolism ba a jikin adipose ba, amma a cikin wannan tsokoki. Idan sun kasance karami, ƙwayar tsarin tafiyar matakai na ragewa. Saboda haka, idan kun ci kadan ko ba ku ci ba, jiki zai rage yawan makamashi, kuma yayin da akwai tsokoki, bazai shiga cikin kantin kayan ku ba. Tabbas, wannan wani bayani ne mai mahimmanci, amma ka'idar daidai ne kawai. Idan kana son rasa nauyi, kula da tsokoki! Ka tuna: suna bukatar motsi da kuma gina jiki. Za mu gaya maka abin da ke haifar da rashin gina jiki.
Ƙididdigar mutum
Saboda haka, a kowane abinci, ciki har da lokacin da ya rasa nauyi, to ya kamata ya zama sunadarai masu yawa. Bisa ga shawarwarin da Cibiyar Gina Jiki ta RAMS ta bayar, maza da mata fiye da shekaru 18 zasu ci 0.75 zuwa 1.6 g na gina jiki a kowace kg na nauyin jiki a kowace rana. To, 1.6 g shine ga 'yan wasa da wadanda ke da nauyin kaya sosai, kuma mutum mai mahimmanci shine kawai 1 g. Ƙananan kashi (0.75 g) bai isa ba. Gaskiyar ita ce, mutum cikakke yana jagorancin salon rayuwa, kuma ba tare da motsi ba, tsokoki na sannu a hankali. Kuna zama mai yawa? Don asarar nauyi, dole ne ka ƙara yawan ƙwayar muscle kadan. Wannan ba yana nufin cewa dole ne ku kunna kamar mai gina jiki ba! Bayan rashin aiki, isasshen tafiye-tafiye akai-akai, kayan aikin ruwa ko wasu nau'o'in motsa jiki tare da adadin sunadarai a cikin abinci - kuma tsokoki za su fara fitowa. A farashin su, za a kara ƙaruwa da ƙarfin jiki, jiki kuma zai zama daɗaɗɗa kuma mai roba. Bugu da ƙari, ƙwayoyi masu ƙarfi sukan rage bayyanar cellulite.
Risks da Figures
Rashin sunadaran yana ciwo ba kawai tare da ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta ba, amma kuma tare da ciwo mai narkewa, damuwa, rashin ƙarfi na rigakafi. Bisa ga Cibiyar Gina Jiki na RAMS, idan mutum ya cinye kawai 0.6 g na gina jiki a kowace kg na nauyin jiki a kowace rana, hadarin cututtuka na da kashi 50%, kuma idan an iyakance shi zuwa 0.45-0.55 g, 84-98%. Kada ku ci kawai sunadarai. Rasuwar haɗari na iya lalata lalacewa, saboda sunadaran sunadaran abinci. Don janye kayan samfurori daga jiki, dole kuyi aiki da kodan. Idan an tilasta musu yin aiki a iyakance, gazawar koda zai iya bunkasa. Bugu da kari, sunadaran sun kasance a cikin abinci ba tare da bambanci ba. Wadanda suke cin naman mai yawa, "an ware su" da kuma gabobi. Kuma a nan kuma ga matsaloli tare da ciki da zuciya a kusa. Don lissafta nauyin jiki na gina jiki shine mai sauqi qwarai: idan kuka auna 70 kg - ku ci gina jiki 70 grams a rana, 80 kilogiram - 80 grams na gina jiki. Bugu da ƙari, abinci mai gina jiki dole ne a ci gaba tare da karamin carbohydrates, in ba haka ba sunadarai kawai ba za su narke ba. Kuma ku tuna cewa wani nama ba shine furotin mai tsabta ba, daga baya zuwa 18 zuwa 23%.
Matakai ga nasara
Abincin protein a ciki da intestines an raba shi cikin "tubalin" guda biyu - amino acid 20. Wasu daga cikinsu suna maye gurbin: kwayar zata iya "tara" su daga wasu. Amma akwai tara wanda ba za a iya gwadawa ba - dole ne a samu daga waje. Don tsufa, tarihi ne, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan da valine. Domin jikin lafiya da tsokoki, yana da muhimmanci ba kawai yawan ba, amma har ma'auni na amino acid. Sabili da haka, mutum na zamani yana fama da rashin amino acid guda uku: tryptophan, lysine da methionine - musamman na karshen. Sabili da haka, masu gina jiki suna kimanta ma'auni na samfurori ta amfani da tsarin methionine / tryptophan. Mafi girman rabo, mafi daidaita samfurin. Ta wannan rukunin, furotin shine shugaban cikin samfurori masu gina jiki, daga bisani cuku, nama, qwai da cuku.
Za a ci abinci!
A ra'ayin ra'ayoyin na Rasha da na kasashen waje, akalla rabin yawan sunadaran gina jiki a cikin abincin ya kamata ya zama furotin dabba. Duk abin da magoya bayan masu cin ganyayyaki ba su yi ba, to amma mutum ya fi dacewa da kwarewa. Kwayar dabba tana jin dadin jikinta ba tare da ɓata ba - ta 93-96%. Amma amfanin sinadarin kayan lambu, misali daga hatsi, ana amfani da shi mafi muni - kawai ta hanyar 62-80%, daga namomin kaza an fitar da ko da ƙasa - 20-40%. Kuma tare da ainihin amino acid a nan shi ne m. Bugu da ƙari, yana da alamar arziki a cikin furotin, samfurori samfurori sun ƙunshi a lokaci guda da abubuwa - masu hana masu protein. Da zarar a cikin ciki, suna hana aikin wadannan enzymes (proteinases), wadanda ke da alhakin tsarin narkewa da assimilation na gina jiki. Saboda haka, Peas da wake basu da kyau sosai, wasu kuma suna haifar da afuwa. Amma a cikin hatsi, 'ya'yan itatuwa da kayan marmari akwai wasu ƙwayoyin carbohydrates masu yawan gaske, waɗanda ake buƙata don sunadarai gina jiki! Sabili da haka ya juya cewa abincin abincin ga tsokoki shi ne hade da sunadaran dabbobi da kayan lambu. A hanyar, dukkanin gidajen abinci sun fahimci hakan tun da daɗewa, ya isa ya tuna da wani kayan gargajiya: Tsari na Rasha tare da nama, Sushi na kasar Japan ko alade na Jamus da Peas.
Amma yaya game da adadin kuzari?
Don haka, babban mahimmancin abincin ga tsokoki shine nau'in abinci. An yanke kitshi kawai (sannan sai ku bar akalla 20-40 grams kowace rana) da kuma sutura a cikin nau'i na sukari, masu sassauci. Da kyau, bangarorin bazai yi girma ba. Masu aikin gina jiki sun ba da shawarar kada su rage yawan abincin caloric na rage cin abinci ne, kuma a yanka shi ta 200-300 kcal kowace rana. Wannan zai ba da asarar barga har zuwa 0.5 kilogiram na mai a kowane mako yayin rike da ƙwayar tsoka. Haka ne, ba ze maimaitawa ba, amma santimita daya irin wannan asarar nauyi zai kasance da karfi sosai, fiye da ma'auni! Zaka iya rasa kaya 2 kawai a kan kitsen mai, amma a lokaci guda kawan zai rage ta 3-4 cm. Mutane da yawa suna tambayar yadda za su magance calori abun ciki a waɗannan kwanakin lokacin da kake cikin dacewa. A yau, za a iya ƙara yawan kuɗin al'ada ta hanyar 100-200 kcal saboda furotin da ƙwayoyin carbohydrates. Mafi dacewa, kayayyakin hatsi sun dace da wannan: hatsi, muesli, gurasa na hatsi, - ƙara da madara ko yoghurt.
Yaushe kuma ta yaya?
Wataƙila abu na ƙarshe wanda ya kasance ba shi da kyau shine lokacin da ya dace ya ci abinci mai gina jiki? Hanyar da ta dace ta rarraba shi don dukan abinci shine uniform. A cikin zama ɗaya, jiki yana iya digirin kadan fiye da nau'o'in gina jiki 30. Idan ka ci abinci mai yawa, to, alamar, yawancin sunadaran za su je dubun. Don abincin abincin dare, tabbatar da cin abinci mai gina jiki maras nauyi (kaji ba tare da fata, kifaye, nama ba) tare da kayan lambu: wannan zai taimaka wajen kawar da jin yunwa na dogon lokaci, kamar yadda aka gina furotin na tsawon awa 4-6. Duk da haka, wannan dukiya na gina jiki ya sa nama da kifi kifi wanda ba'a so don cin abinci kafin horo. Yi hukunci a kanka: ciki a kalla 4 hours zai kasance aiki aiki abinci - kafin horo shi? Amma bayan da irin wannan irin abinci ya dace. Amma idan tsokoki sun raunana sosai, gwada yin amfani da gina jiki mai saukin digiri na tsawon minti 30-60 kafin azuzuwan. Don yin wannan, yogurt da banana a yalwace, ko kuma ku shayar da kayan shayarwa (ana iya amfani dashi idan kuna fama da yunwa bayan horo). Amma don maye gurbin abincin dare ko abincin dare ko abincin dare ba lallai ba ne: da sauri za a ji da yunwa, yana motsa su ci wani abu dabam.