Proper abinci mai gina jiki ga tsoka girma - shi ne, da farko, kuma farkon, na yau da kullum abinci, wanda daidaita ƙunshi dukkan gina jiki, bitamin da kuma ma'adanai. Amma da abinci bangaren na rage cin abinci ya kamata a nuna son kai wajen gina jiki. A wannan yanayin, wani ƙara ci na gina jiki kamata ba shafi cikin abun ciki na mai da kuma carbohydrates a cikin rage cin abinci. Hakika, don saduwa da sikẽli da ake bukata domin ko da yaushe amfani duba-up alluna, da samar da bayanai a kan abinci samfurin darajar. Amma wannan shi ne kawai farkon your tafiya. A hankali, za ka tuna da abinci da suke da high a cikin furotin.
Abinci mai gina jiki ga tsoka girma ne dijital kuma kayyade adadin furotin. Daily bukatar cinye 2 g na gina jiki da kilogram na jiki nauyi. Amma wannan shi ne kawai ya cancanta yawa na gina jiki a lokacin tsanani workouts. In ba haka ba, a cikin aiwatar da gluconeogenesis haddi polypeptides za a metabolized cikin carbohydrates sa'an nan ajiye a cikin adipose nama ko amfani a cikin citrate sake zagayowar. Haka kuma, domin tsoka ikon dole ne dauke da wani isasshen adadin carbohydrates. Kullum carbohydrate abun ciki dangi zuwa ga gina jiki a kullum rage cin abinci ne 2 g carbohydrate da 1 g gina jiki.
Yanzu ya zama dole su zauna dabam a kan nazarin halittu darajar sunadaran. Akwai hanyoyin da dama na bincike na gina jiki digestibility, amma wani Hanyar polypeptides dabbobi suna da wata mafi daidaita abun da ke ciki fiye da kayan lambu. Saboda haka Tsayawa akan matsayin cewa mafi m zaži zai zama da amfani da dabba sunadaran. Just ka tuna cewa a cikin Baya ga saba abinci za a kawota da isasshe manyan adadin kitse. Don rage yawan, shi wajibi ne ya dauki wasanni abinci mai gina jiki. Domin tsoka girma a rage cin abinci inda jiki samun rabin da kullum gina jiki nagartacce na wasanni kari, ya kamata a yi la'akari da mafi kyau duka.
Amma da jitu abinci mai gina jiki ga tsoka girma ba abu mai yiwuwa ba tare da bitamin da kuma ma'adanai. A kullum kudi na amfani na bitamin ga mutane ne da aka sani. Amma an tsara don wani sauki layman, wanda ba a tsunduma a bodybuilding. Domin 'yan wasa, duk bitamin matsayin kamata a karu da sau biyu. Wadannan bayanai da aka samu empirically kuma ba su matuƙar gaskiya. Bukatarsa ce, abinci da kuma ko da wasanni kari ba zai iya ba da dama adadin bitamin. Kuma a cikin wannan harka ba shi yiwuwa a yi ba tare da multivitamin kari. Girmamawa a waje kwayoyi ba shi daraja. Domestic takwarorinsu fiye da ba muni.
Kuma karshe game da ta dace abinci mai gina jiki. Domin tsoka girma, abinci liyafar da zama a kan jadawalin. A ranar da ka bukatar ka ci sau biyar, kuma a lokaci guda tsananin da awa daya. Kowane ci abinci sa jiki don saki ƙara yawa na ji ba gani. Wannan warware al'ada hormonal auna. Kuma endocrine bangaren a tsoka da daukar ma'aikata taka muhimmiyar rawa. Ba mu ci da dare. Zai fi kyau dauki kafin lokacin kwanta barci gina jiki shake.