Abin da za a Kari Kafin da Bayan Motsa jiki

Menene kari kafin motsa jiki?

Hanyoyin motsa jiki daban-daban suna haifar da bambancin amfani da makamashi ta jiki, wanda hakan ke rinjayar abubuwan gina jiki da kuke buƙata kafin motsa jiki.

Game da motsa jiki na motsa jiki, makamashi yana cika ta hanyar tsarin motsa jiki, wanda ke rushe carbohydrates, fats, da sunadarai. Don cimma sakamako mafi kyau na ƙona kitse, ba a ba da shawarar ƙarawa tare da abinci mai wadatar carbohydrate kafin motsa jiki na motsa jiki. Maimakon haka, ɗan ƙara ɗan ƙarawa tare da abinci mai wadatar furotin na iya zama da fa'ida.

Yayin da lokaci ke gabatowa aikin motsa jiki, yana da mahimmanci don cinye carbohydrates masu narkewa cikin sauƙi waɗanda jiki zai iya amfani da shi cikin sauri. Misalai sun haɗa da abubuwan sha na wasanni, 'ya'yan itace, ko farar toast. Idan aikin motsa jiki ya wuce rabin sa'a, za ku iya zaɓar don carbohydrates masu narkewa a hankali tare da abinci mai gina jiki kamar gurasar hatsi tare da cuku, oatmeal tare da madarar soya maras sukari, ko masara tare da qwai. Irin waɗannan zaɓuɓɓuka suna tabbatar da daidaitaccen samar da makamashi ga jikinka yayin motsa jiki.

Abin da za a ci bayan motsa jiki?

Kariyar bayan motsa jiki da farko yana nufin hana asarar tsoka, kamar yadda jiki zai iya amfani da furotin tsoka a matsayin makamashi yayin motsa jiki. Wannan yanayin yana iya faruwa a lokacin tsawaita atisayen motsa jiki, kamar gudun marathon da ya wuce awa uku, ko kuma lokacin ayyukan anaerobic masu ƙarfi. A lokacin lokutan asarar mai, ba a ba da shawarar cin abinci mai wadataccen carbohydrate bayan motsa jiki; maimakon haka, mayar da hankali kan kari tare da abinci mai gina jiki.

Koyaya, yayin matakan ginin tsoka, ana iya ɗaukar rabon carbohydrate-to-protein na 3:1 ko 2:1 don kari. Misali, dan karamin dankalin turawa mai dadi wanda aka hada da kwai ko kwallon shinkafa triangular tare da karamin kofi na madara soya.

Ba tare da la'akari da tsarin kari ba, lokacin da ya dace don cinye ƙarin abinci shine tsakanin rabin sa'a zuwa sa'o'i biyu kafin motsa jiki ko bayan motsa jiki, tare da adadin kuzari na kusan calories 300 don kauce wa wuce gona da iri. Har ila yau, ya kamata ƙarfin motsa jiki ya ƙaru a hankali yayin da jiki ya daidaita don cimma manufofin asarar mai.