GASKIYA shi ne raguwa da abincin da ake amfani da shi na "gurbin gurbin furotin" a yau. Jigon ya bayyana - mun bambanta kwanakin gina jiki tare da carbohydrate. Dalilin shahararrun ya ta'allaka ne a kan gaskiyar cewa yawancin gwangwani ba su da gaskiya. Na farko, akwai karfin karfi, ƙwace tunanin mutum (domin kwakwalwa yana buƙatar carbohydrates), kuma na biyu, a lokacin irin wannan abincin, nauyi ya ɓace saboda hasara na muscle, kuma metabolism ƙarshe ya ragu. Don haka, bari muyi magana game da abin da ke faruwa a cikin jiki yayin cin abinci na Wheat.
Mahimmancin aiki
Sashi na farko na cin abinci na gurɓin carbohydrate mai gina jiki shine kwanaki masu gina jiki. A wannan lokaci, matsakaicin matakin carbohydrates - tushen makamashi. Jiki yana da wani abu a ajiyewa, kuma yana fara samo ƙarfin daga glycogen wanda aka jinkirta cikin hanta. Lokacin da glycogen ya wuce (kusan a rana ta biyu na BUCH), jikin mu ya kasance a cikin mafi asirin ajiya. Wato, rabuwar ƙwayoyin cuta na fara - wannan shine ainihin manufar gina jiki, haɓakar carbohydrate mai gina jiki. A nan babban abu ba shine ya rufe kan sanda ba: karawa don azabtar da jiki ba tare da carbohydrates ba zai yiwu ba, tun da duk kitsen da yake har yanzu ba ya rabu (yana cikin "ruwan sama"), amma zai fara cire kayan abinci daga "samfuri" - daga tsokoki.
Gaba, muna ba shi carbohydrates kuma kwanakin carbohydrate zai fara (ciwon carbohydrate sau uku ne fiye da furotin). Jiki yana rikicewa, tsoka ba zai taɓawa ba, ƙwayoyin suna ci gaba da rabuwa, kuma ana shigar da carbohydrates masu zuwa a cikin glycogen.
Sa'an nan kuma ya bi rana mai tsayi, idan muka mayar da psyche, muna ba da hutawa ga dukan kwayoyin halitta.
Bambanci
Amfani da carbohydrate na protein yana da yawancin zaɓuɓɓuka, saboda babban abu shine tsarin gina jiki da kwanakin carbohydrate.
Alal misali, zaku iya raba rage cin abinci cikin rawanin kwana huɗu: 2 sunadaran gina jiki, 1 - carbohydrate, 1 matsakaici.
Ko kuma haka: 2 - 2 - 2 - wato, furotin biyu, carbohydrate da matsakaici.
Ko kuma wani zaɓi mafi wuya ga ƙwaƙwalwa: 5 days na rage-carb rage cin abinci, 2 days na high-carbohydrate rage cin abinci.
Mafi wuya a farkon zai zama ƙidaya mai yawa, amma za a yi amfani da shi a nan gaba. A nan akwai nau'i: a cikin girman nauyin da ake bukata na gina jiki / carbohydrates, ninka ƙimar ba ta nauyin nauyinka ba, amma ta wanda ake so.
Misali: 50 (nauyi a kg) * 3 (furotin a grams) = 150 g na gina jiki.
Figures
Kuna, ba shakka, zai buƙaci al'ada na cin abinci na yau da kullum da kuma carbohydrates a lokacin farfadowa.
A lokacin musanya na carbohydrate da sunadaran gina jiki, a cikin:Kwancen karamar ƙasa- cinyewa sun cinye: furotin - 3-4 g / kg na nauyi, carbohydrates - 0 - 1.5 g / kg nauyi.
Ranar carbohydrate mai girma : furotin - 1 - 1.5 g / kg na nauyi, carbohydrates - 6 g / kg na nauyi.
Ranar dadewa : furotin - 2 - 3 g / kg na nauyi, carbohydrates - 2 - 2.5 g / kg na nauyi.
Wasanni a lokacin cin abinci
Ba wani asiri ne ga kowa ba wannan aikin jiki a lokacin cin abinci ya ƙarfafa kuma ya kawo abin da ake so a kusa. Kai, mai yiwuwa, ya riga ya gama tambayar, a daidai lokacin canzawar albuminous da kwanakin carbohydrate don shiga cikin wasanni.
Wasu sun ce kuna buƙatar farawa a ranar farko na high-carbohydrate, yana jayayya cewa ta hanyar karuwa da cin abinci na carbohydrates, ƙarfi da ƙarfin hali suna karuwa sosai. Zai yiwu wannan shi ne yanayin tare da waɗanda aka yi amfani da su. Duk da haka, a ranar farko na high-carbohydrate, ba za ku iya samun ƙarfin yin horo ba, domin duk carbohydrates zai je gidan ajiyar glycogen. Kashegari - matsakaici, tafiyarwa ana "kwantar da hankali", saboda jiki ya gamsu da yunwa kaɗan, yanzu yana yiwuwa a horar.
Gwani
Abinci na BUCH yana da amfani mai yawa. Da fari dai, babu wani amfani da amfani da calorie da abinci mai gina jiki, wanda yake da muhimmanci a rasa nauyi. Abu na biyu, metabolism yana accelerating, kuma na uku, your psyche ba zai sha wahala daga inhibitions.
Idan wannan ba shine abincinku na farko ba, kun san da kyau cewa kuna son abin da baza ku ci ba har wata. Daga hankali ya jefa cikin zafi da sanyi a lokaci guda. Kuma a nan, duk sauki - mun zauna na kwana biyu ba tare da carbohydrates ba, sa'an nan kuma zaku iya cin wani abu carbohydrate, kuma a kan rana mai matsakaici, ko kaɗan a haramta.