Mun gode wa nauyin masu aikin gina jiki da masu horar da masu sana'a, abincin shahararrun duniya da ake kira BEACH , ko kuma gurbin furotin-carbohydrate, an haifi . A yau, wajibi ne a bayar da gudunmawa ga 'yan wasa, wanda bayan wadatar da aka samu a lokacin yana so ya kawar da kima fiye da centimeters, amma bai rasa kashin muscle mai wuya ba.
Shekaru daga baya, masu gina jiki sun kirkiro wani abincin abinci mai kyau don BUCK musamman don rage yawan nauyin mutum. Babban abin tunawa shine BSU bai taimaka wajen cire babban ciki ba, amma yana taimakawa wajen gyaran adadi, da daidaitawa na metabolism da kuma adana tsari mai kyau. A cikin wannan labarin, zamu magana game da yadda irin wannan tsarin asarar nauyi zai iya rage nauyi, rike da yanayi mai kyau da kuma riƙewa ta tunani da kuma aiki ta jiki.
Ta yaya cin abinci na canza jiki-carbohydrate zai yi aiki?
Da yawa daga cikin mu sukan yi mamakin: yaya zaku iya cire karin fam ta cin abinci da ke dauke da mai yawa furotin ko carbohydrates? Amsar ita ita ce kamar haka: saboda glycogen, muna samun makamashi, wannan carbohydrate yana cikin cikin tsokoki, hanta kuma an sarrafa shi da farko. Saboda haka, domin farawa mai konewa, jiki yana buƙatar kawar da dukkan glycogen gaba daya, bayan haka, don cire makamashi, don aiwatar da samfurori masu mahimmanci.
Yana kan wannan bambancin kwayoyin da ake ginawa akan BUD ko haɗin gine-gine-carbohydrate. Ga wasu kwanakin gina jiki, glycogen ya ƙare, to, don kada ya cinye mashin tsoka a cikin wannan tsari, kwanakin da yawa ke aiki tare da jiki tare da carbohydrates ya kamata ya bi, da kuma kwanakin gina jiki. Makircin ya zama mai sauƙi, kwanakin farko na 2 yana da karfin nauyi a cikin nauyi, ta hanyar cire ruwa daga jiki, to, akwai dakatarwa da gyaran gyaran gyaran, kuma a karshe ƙarshe ya ƙi. Bambanci na canzawa na furotin da kuma abincin gishiri yana da yawa:
- 5 days na abinci carbohydrate da 2 days na wani high rage cin abinci rage cin abinci;
- 2 days abinci na abinci da kuma 1 rana na carbohydrate rage cin abinci;
- 3 days na gina jiki rage cin abinci, 1 day high-carbohydrate da kuma 1 rana na matsakaici-carbohydrate rage cin abinci;
- 2 days na abinci mai gina jiki, kwanaki 2 na yawan abinci mai yawan sukari da kuma 2 days na abinci na matsakaici-carbohydrate.
Amfani da gina jiki a cikin dukan kwanakin cin abinci, da kuma tsara kawai yawan carbohydrates, rage da karuwa.
Yanayin abinci na gina jiki-carbohydrate
Ta hanyar yin jituwa ga tsarin BEECH, zaka iya sha kowane teas, kofi, tare da kayan zaki ko kawai ruwa tare da ruwan 'ya'yan lemun tsami. Masu farawa zasu yi kokarin tsira a kwana biyu na gina jiki, dayaccen carbohydrate da rana daya. Don 1 kilogiram na nauyi ya kamata a cinye 2 g na gina jiki, a lokacin kwanakin carbohydrate 1 g da kilogiram na nauyin jiki. Ba za a iya daukar kwayar carbohydrates a kowane lokaci ba, amma dai kawai ku ci 'ya'yan itace, hatsi, kowane irin flakes, launin shinkafa da zuma.
Amfanin abinci na gina jiki na gina jiki-carbohydrate:
- Dafa: 200 g gishiri mai laushi, don dandano za ku iya ƙara kadan kirfa ko koko.
- Abu na karin kumallo: ƙwaiyayyen ƙwai guda biyu ko wani omelette tare da abincin abincin teku.
- Abincin rana: tsirfa tuna da fillet, seleri ko kokwamba.
- Abincin abincin dare: gilashin yogurt ko 100 g na cuku mai ƙananan mai.
- Abincin dare: 200 g na kaza burodi mai wake ko naman sa.
Hanyoyin abincin abincin carbohydrate na jerin sunadarai-carbohydrate:
- Safiya: oatmeal ko muesli, zaka iya zuba mai madara mai yalwa, ruwa mai zãfi da zuma, yogurt ko madarar fermented.
- Na biyu karin kumallo: 'ya'yan itace , misali apricot, ceri, ceri, apples, wanda basu dauke da adadin kuzari.
- Abincin rana: vermicelli ko taliya tare da kaza ko naman sa, za a iya maye gurbinsa tare da shinkafa tare da abincin teku.
- Abincin dare: Boiled ko nama nama ko kifi.
Yana da mahimmanci, kafin ka yanke shawarar yin menu na abinci don kanka, ka tabbata ka tuntuɓi likita.