Wani furotin ne mafi alhẽri ga bushewa?

Drying wani tsari ne wanda manufarsa shine don rage tsaka-tsalle na fatattun cututtuka kuma ya ba jiki ƙarin sauƙi, yayin da yake riƙe da ƙwayar tsoka. Hanyar da ta fi dacewa ta bushe shi ne haɗakar abincin abinci da kayan horo. Tun lokacin cin abinci ya shafi rage yawan abincin abinci na caloric, jiki yana buƙatar ƙarin kayan shafa a cikin nau'i na gina jiki don kulawa ko ƙara yawan muscle.

Nau'in Protein

Protein yana da nau'i uku:

1. Whey - gina jiki mai sauri, mafi inganci bayan horo, lokacin da jiki yana buƙatar mayar da matakan sunadarai a jiki.
2. Casein ne mai saurin gina jiki, mai amfani da safiya da kuma lokacin kwanta barci, yana samar da sunadarai na dogon lokaci, tun lokacin da aka shafe tsawon lokaci.
3. Soy ne mai gina jiki wanda ya dace da masu cin ganyayyaki da mutanen da ke cikin rashin haƙuri.

Kamar yadda aka nuna a cikin wani binciken da aka gudanar a Amurka a shekarar 2006, mafi kyawun furotin a lokacin bushewa shine casein. Ya gode wa ci gaba da narkewa da yawa yana ba jiki jiki tare da sunadarai kuma yana buƙatar karin makamashi don narkewa, wanda ke taimakawa wajen cinye mai fatalwa.

Ayyuka ya nuna cewa mafi kyawun hada hada kanin da kuma gina jiki whey. Wannan zai bunkasa furotin jiki kuma kiyaye tsokoki lokacin da aka rage nauyin.

Ayyukan protein yayin bushewa

Protein a lokacin bushewa yana aiki da muhimman ayyuka:

• Yana wadatar da jiki tare da gina jiki mai mahimmanci don kula da tsoka a lokacin cin abinci;
• yana gaggauta ƙone ƙwayar cututtukan ƙwayar cuta, tun da yake saboda jikinta jiki yana ciyarwa sau 3 more makamashi fiye da narke carbohydrates da fats;
• qara yawan lokacin narkewa da carbohydrates, wanda hakan ya rage jin yunwa, wanda yake da kyau a lokacin lokacin bushewa.

Ka'idojin mulkin protein

Don iyakar sakamako a cikin tsarin bushewa lokacin daukar sinadarin Dole ne ku bi wasu dokoki.

1. An ƙidaya ƙarar wani ɓangare na gina jiki ta hanyar dabarar: 1.5 g na gina jiki da 1 kilogiram na nauyin jiki.
2. Sashi guda ɗaya na gina jiki bai kamata ya zama fiye da 30-40 g ba, saboda jiki ba zai iya yin babban ɓangaren lokaci ba.
3. Furotin a cikin abincin yau da kullum bazai zama fiye da 50% ba, saboda jiki yana bukatar fiber, bitamin da ma'adanai, musamman ma a cikin tsarin bushewa.
4. Tare da haɗarin casein da albarkatun whey, casin ya kamata a cinye shi da safe da kuma lokacin kwanta barci, da kuma gina jiki na whey bayan da ya fara horo, wannan zai sami sakamako mafi girma.