Carbohydrate da sãɓãwar. Ikon {a'ida, ƙone kitsen

Duk wanda ya taɓa bin wani m low-kalori rage cin abinci, san cewa wani gefen sakamako na rage nauyi ne tsoka, halakarwa. Wannan shi ne, sakamakon zai zama mai mafi tsanani hani bad, amma wani sako-sako da jiki. Babu shakka, irin wannan a sakamakon da aka bayyana ba faufau duk.

Hakika, za mu iya ba da shawara rasa nauyi a lokacin da wani abinci da rayayye tafiyar da wasanni. Amma, da farko, batun m rage cin abinci jiki shakka za ta je "austerity" Yanayin, kokarin ci gaba da jiki mai. Kuma, abu na biyu, a lokacin da ko ta yaya ba son ka da menu kawai kore salatin da kaza nono, tafiyar da tabo, kamar yadda wani ji rauni tare da irin ikon dole ne ya bayyana.

An yi imani da cewa halin da ake ciki za a iya gyara, ta amfani da ka'idojin da furotin da rage cin abinci. Duk da haka, m carbohydrate ƙuntatawa ne mai wuya a sa wata karuwa da shauki ga wasanni horo. Wanne dakin motsa jiki, ko da tafi lalaci?

Abin farin, a yau akwai dabara wadda ke bayar da ba kawai rabu da wuce haddi da mai, amma kuma ajiye your tsokoki. Wannan dabara da ake kira carbohydrate canzawar. Wannan nauyi asara hanya ne Popular tare da 'yan wasa, musamman ma wadanda suke da sha'awar a bodybuilding. Duk da haka, ko da wanda suka tsunduma a ayyuka kawai don ci gaba a cikin siffar, shi iya yi amfani da wannan rage cin abinci.

Carbohydrate interlace kahu a kan gaskiyar cewa kullum dabam da adadin carbohydrates a kullum rage cin abinci. Su sa'an nan mai tsanani ƙuntata, a maimakon haka, aka gabatar a babban adadin. A dukan tsawon nauyi asara ne zuwa kashi hudu-rana hawan keke a kan wannan rage cin abinci. Kwana biyu na fari da adadin carbohydrates zuwa m, amma gina jiki a rage cin abinci ya zama isa. Saboda haka, da dokoki bukatar 'yan wasa zuwa Bodybuilders a low-sitati kwanaki, cinye 3-4 grams na gina jiki da kuma 0.5-1.5 grams na carbohydrate da kilogram na jiki nauyi. A rana ta uku shi ne a high carbohydrate abinci, a wannan lokaci shi ne shawarar zuwa cinye 5-6 grams na carbohydrates da kuma 1-1.5 grams na gina jiki da kilo nauyi (tuna cewa wadannan dokoki an tsara don 'yan wasa da suke rayayye aikatawa). A rana ta huɗu nuna cewa adadin furotin da kuma carbohydrates a cikin rage cin abinci daidai, cewa shi ne, da kilogram da 2-3 grams na gina jiki da kuma wannan adadin carbohydrates. A karshen kowane sake zagayowar an maimaita hudu. Don cimma sakamakon, kamar yadda mai mulkin, shi ne shawarar zuwa maimaita cikin sãɓãwar carbohydrate ga 10-15 hawan keke. A sakamakon haka, yin amfani da tsarin nauyi an rage, da kuma tsokoki zama a wannan jiha.

Carbohydrate da sãɓãwar ba "banmamaki," rage cin abinci, duk abin da yake quite halitta, a matsayin littafi na Physiology. Zai karɓi kasa a farko kwana biyu na carbohydrate, jiki shi ne tilasta amfani da Saide na da kansa makamashi Madogararsa - mai tsoka. By karshen rana ta biyu carbohydrate "yunwa" aiwatar da lipolysis aka maximized. Zai ze, me ya sa ba ci gaba a cikin wannan jijiya, samar da wani wucin gadi kasawa a cikin jiki "man fetur"? Gaskiyar cewa jikin mutum yana da ikon daidaita da sauri zuwa yanayi daban-daban. Kuma idan carbohydrate azumi yana tsawon fiye da kwanaki biyu, hada da danniya da sunadaran. A jikin tsinkayen halin da ake ciki tare da kasa ci na carbohydrates a matsayin wata barazana ga rayuwa da kuma fara vigorously kare muhimmanci da rai ceton abu - kitsen iyo a kan "aiki" kasa muhimmanci a wannan batun, da tsoka Kwayoyin.

Yana da wannan dalili da cewa rage cin abinci ya kira carbohydrate canzawar bada shawarar cewa a rana ta uku ta kara yawan ci daga carbohydrates ba jikinka wani "kwantar da hankali" lokaci da kuma "fahimtar" cewa carbohydrates ta samar da glycogen ya isa. A rana ta huɗu na rage cin abinci wajibi ne a kafa sakamakon.

Saboda haka, jiki ya ci gaba da rasa jiki mai, da kuma tsoka kyallen takarda zama a wannan jiha. Wannan na da amfani na rage cin abinci carbohydrate jerin. Menu na low-sitati kwanaki na wannan rage cin abinci ya shafi cin gida cuku, qwai, naman sa, kaza, kifi. A matsayin dace da zuwa wadannan kayayyakin shawarar da salads sanya tare da wadanda ba starchy da kayan lambu ko kayan lambu Stew. A high carbohydrate kwanaki bada shawarar zuwa sha porridge na oatmeal, buckwheat, shinkafa, da 'ya'yan itace, taliya. Kamar yadda za a iya dafa kaza nono ko kifi a matsayin gina jiki bangaren. a rana ta huɗu, a menu ne a daidaita menu, a cikin abin da adadin furotin da kuma carbohydrates ne wajen daidaita.

Amma yadda azumi za ka iya rasa nauyi ta yin amfani da carbohydrate canzawar? A sakamakon, ba shakka, duk za su zama daban-daban, amma, a kan talakawan, tare da tsananin riko ga shawarwari domin hudu ranar zagayowar daukan game da wani kilogram na tsarki mai.

Duk da haka wani amfani da wannan rage cin abinci shi ne cewa shi ne mai kyau m haƙuri. Bayan da rage cin abinci ne bambance bambancen, a cikin kwanaki na high carbohydrate mai dadi hakori iya dulmuya a cikin wani abu da dadi (ba shakka, a cikin moderation). Amma, mafi muhimmanci amfani da yin amfani da wannan cin ganyayyaki shi ne cewa a cikin tsari na rasa nauyi ne mai fada, saboda haka, rage cin abinci taimaka wajen inganta bayyanar da fitness slimming.