Cin a gaban motsa jiki

Don samun sakamako mai kyau a rasa nauyi da gina ginin muscle, kana buƙatar cin abinci daidai. Tsarin wuta yana dogara ne akan sakamako da ake so, wato, mutum yana so ya rasa nauyi ko ƙara ƙarfin tsoka. Mutane da yawa suna mamakin ko zai yiwu a ci kafin horo ko kuma kawai yana da nauyin jiki kuma yana hana shi daga yin? Masana sun ce akwai bukatar kafin zama, amma kawai ya zama dole don zaɓar samfurori masu dacewa .

Sai na ci kafin horo?

Don aikin ya zama mai tasiri, jiki yana bukatar makamashi, wadda aka ba da abinci. Idan babban manufar shine a rasa nauyi, to, adadin sunadarai da carbohydrates cinyewa ya kamata a rage. Lokacin da manufar motsa jiki shine ƙara yawan ƙwayar tsoka, to, yawan waɗannan abubuwa, maimakon haka, ya kamata a ƙara ƙaruwa. Wajibi ne a fahimta, wane lokaci kafin horo ya yiwu a ci, don karɓar mafi girma. Abubuwan da aka yi digiri na dogon lokaci, ana bada shawara don ci ba bayan fiye da sa'o'i 2 kafin horo. Ana iya cin abinci mai sauƙi a sa'a daya kafin zaman. Yana da mahimmanci don la'akari da bambancin kwayoyin halitta. Alal misali, mutane da yawa sun ji yunwa mai tsanani a lokacin motsa jiki, don haka ya kamata su ci apple kafin horo ko wasu 'ya'yan itace.

Kafin farkon aikin, lallai dole ne ku ci abincin da ke dauke da carbohydrates masu yawa , wanda ke ba da jiki tare da isasshen makamashi. Bugu da ƙari, irin wannan abincin ba a cike cikin ciki ba har tsawon sa'o'i biyu, wanda ke nufin ba za a ji nauyin ba a lokacin wasanni. Abinci kafin motsa jiki ya kamata ya hada da kayan haɓaka, kamar yadda suke ba da amino acid wajibi ne don tsoka. Masana sun bayar da shawara don yin menu kafin horo saboda carbohydrates da sunadarai suna cikin rabo daga 3: 1. An ba da izinin zama a cikin abinci da ƙananan ƙwayoyin lafiya, alal misali, waɗanda suke cikin man zaitun.

A lokacin horarwa, ma'aunin ruwa yana da mahimmanci, tun da jikin jiki yana da ciwon zuciya, ciwon kai, damuwa da gajiya zai iya bayyana. Bisa ga bayanin da ke ciki, mata za su sha 500 grams kafin motsa jiki da maza 800 grams na ruwa. A matsayin karin karamin motsa jiki, rabin sa'a kafin fara aikin motsa jiki, za ku iya shan kofin shayi ko kofi. Saboda wannan, yana yiwuwa a ƙara yawancin epinephrine, wanda ke tattare da mai, kuma jiki yana cinye shi don samun isasshen makamashi.