Protein don asarar nauyi

Me ya sa sunadaran suna da kyau don rasa nauyi? Protein ne mai gina jiki, kuma don assimilation na sunadaran jikinmu yana buƙatar karin makamashi fiye da jaddada fats ko carbohydrates. Don ramawa don ƙarin amfani da makamashi da tasowa lokacin da ake amfani da furotin, jiki dole ne ya juya zuwa taimakon tashar wutar lantarki - watau, mai tsaftace jiki - kuma zai fara amfani da kayan mai mai amfani.

Sabili da haka, gina jiki yana inganta asarar nauyi domin yana motsa jikin ya zuwa ƙona mai fatalwa. Bugu da ƙari, gina jiki mai arziki ne a amino acid, wanda - ba kamar carbohydrates - kada ku tada kara mai girma kira.

Amfanin protein da nauyi

Da farko, lura cewa duk wani sinadaran zai zama tasiri ga asarar nauyi kawai idan kuna cin rana ba fiye da 120-150 grams na carbohydrates ba.

Ana tsammanin cewa a cikin abincinka babu gaba ɗaya, kayan shafawa da kayan abinci, dafa shi da sukari - wato, yawancin carbohydrates. Kuma wannan shi ne saboda amfani da carbohydrates mai sauri, koda tare da sunadarai, baya taimakawa wajen rasa nauyi ko kadan. A akasin wannan, za su ƙirƙira sababbin kayan ajiya saboda kasancewar sugars a cikin samfurori tare da carbohydrates.

Bugu da ƙari, tabbatar da cewa yawancin calorie kullum yana da kashi 20%. Kada ka manta cewa mai kona a cikin jiki za'a iya cimma ta hanyar dalilai biyu:

• bi abincin cin abinci - don samar da karancin adadin kuzari daga abinci;
• motsa jiki a kai a kai da kuma ta hanyar ƙaruwa ta jiki yana ciyar da karin adadin kuzari.

Yaya za a yi amfani da gina jiki na whey lokacin da ya rasa nauyi?

Yau, wasanni mai gina jiki na wasanni yana bawa mai kira manyan nau'o'in sunadarai guda biyu - whey (an kira su azumi, kamar yadda jiki ya damu da sauri) da kuma hadaddun (waxanda suke da cakuda daban-daban na gina jiki kuma an kira su jinkirin, saboda suna dauke da sunadaran sunadarai masu narkewa).

Kasancewa sunadaran gina jiki da kuma amino acid din, sunadarai na whey sun dace da dalilai masu zuwa:

• asarar nauyi;
• ci gaba da tallafin muscular;
• wani sautin tsoka;
• haɓaka kayan abinci.

Mafi yawan darasin ilimin halitta shine rabuwa mai gina jiki na whey. Abubuwan halayen haɓakar ƙwayar sunadarai sune babban tsarki na tsarkakewa, kazalika da ƙananan abun ciki na carbohydrates da fats. Ga wadanda suka sha wahala daga cikakkiyar rashin haƙuri ga lactose, sunadaran gina jiki na yalwaci zai dace.

Yaya ya kamata in dauka rabuwa? Na farko, lura cewa a lokacin asarar nauyi, wanda yayi wajibi ya zama 20-25 grams. Ana ba da shawarar rigakafin Rinjin Rinjin kafin kafin kuma bayan horo, da kuma a cikin safiya - lokacin da bukatun jiki na amino acid ya fi dacewa.

Mene ne mafi kyawun furotin don asarar nauyi?

Wannan shi ne abin da bincike na masana kimiyya na Amurka ya bayyana:

• Aminiya mai sauri shine mafi alhẽri ga rasa nauyi fiye da jinkirin;
• Furotin Whey yana da tasiri ga asarar nauyi fiye da waken soya;
• Tsaran aski na rage yawan yawan mai a cikin jiki ya fi yawan adadin jan nama.

A ƙarshe, mun ƙara da wadannan: ya kamata mutum ya sami furotin 1-1.5 grams a kowace kilogram na nauyi. Yana da kyawawa cewa kashi 50% na wannan adadin ya zama dole don samfurori da ka ci. A lokacin cin abinci kowanne jikinmu zai iya daukar nauyin gina jiki fiye da 30-50. Sabili da haka, sakamakon haka, ba sa hankalta a lokaci guda don shayar da furotin a cikin yawa wanda ya wuce kudi da aka ba da shawarar.

Don asarar nauyi, bi gargaɗin gargajiya na masana: a rana don cin abinci kaɗan, amma sau da yawa. Ka tuna cewa abincin yau da kullum yana ci gaba da karuwa a matsayi mai girma kuma ba ya haifar da jiki don ƙirƙirar ɗakunan mai.