Honey.. da bakon agility sirrin

Duk waɗannan alamun suna nuna cewa jiki, maimakon ƙona kitse da gyaran tsoka, yana samar da nau'in hormones na damuwa maras so yayin barci.

abincin kwakwalwa

Kwakwalwa mai jin yunwa ya dogara da iyakacin adadin glycogen, wanda hanta ke samarwa. Hanta tana da ɗan ƙaramin ƙarfin ajiya na g 75 kawai na glucose kuma dole ne ta saki 10 g/hr, wanda 6.5 g zuwa kwakwalwa (mafi yawan bukatar kuzari) da 3.5 g ga kodan da jajayen ƙwayoyin jini.

Yayin da shawarar gama gari game da samun isasshen barci don guje wa matsaloli kamar haɓaka nauyi, asarar ƙwaƙwalwar ajiya, rauni na jiki da sauransu, mafi kyawun adadin sa'o'i shine sa'o'i 7.5 tare da ƙara zuma sau ɗaya kafin bacci.

Wannan dai ya yi daidai da rahotannin kimiyya da ake yadawa a kafafen yada labarai da yawa, wadanda ke gargadi game da yin barci na tsawon lokaci, domin yana haifar da mummunar illa ga lafiya da ke faruwa a sakamakon hana isasshen barci na tsawon lokaci.

Idan hanta ta ƙare da man fetur, watau abinci kafin kwanciya barci, wannan yana sa kwakwalwa ta saki hormones na damuwa daga glandar adrenal, yana raunana tsokoki da kasusuwa, kuma ba ya ƙone mai a lokacin barci. Haka kuma, dadewa, na yau da kullun, karuwar samar da hormones na damuwa na iya haifar da cututtuka masu yawa, irin su kiba, cututtukan zuciya, osteoporosis, ciwon sukari, raunin garkuwar jiki, hawan jini, damuwa da sauran matsalolin lafiya masu raɗaɗi.

Bincike ya tabbatar da cewa zuma ita ce mafi kyawun abinci, wanda zai iya samar da isasshen mai ga hanta saboda 1: 1 rabo na fructose da glucose. Fructose da ke cikin zuma ana jigilar su zuwa hanta, a canza shi zuwa glucose, kuma a adana shi azaman glycogen ga hanta. Fructose kuma yana motsa enzymes na glucose a cikin hanta don ɗaukar glucose, don haka yana rage ma'aunin glycemic na glucose.

Kona kitse da zuma yayin barci

Mutane da yawa ba sa iya inganta metabolism na kitsen jiki (20%: 80%) a cikin dare lokacin da suke barci tare da raguwar hanta. Don haka, ana kunna hormones na damuwa waɗanda ke hana glucose metabolism, wanda hakan ke hana metabolism na mai.

Labari mai ban mamaki shi ne, ana iya hana damuwa cikin sauƙi ta hanyar cin zuma kafin a kwanta barci, saboda tana ba da isasshen mai ga hanta a cikin dare da sauri. Ruwan zuma a hankali yana maido da wuraren ajiyar hanta a zaɓe ba tare da nauyin narkewa ba kuma yana samar da ingantaccen samar da glycogen hanta, wanda kwakwalwa ke buƙata na tsawon sa'o'i 8 na dare cikin sauri lokacin barci.

2 tablespoons daidai da motsa jiki a dakin motsa jiki

Mutum mai zaman kansa yana buƙatar adadin kuzari 2400 a kowace rana, ƙididdige yawan adadin kuzari na kimanin calories 100 / awa, kuma cin dare na sa'o'i 8 na barci shine calories 800. Idan kuma adadin kuzarin da ake samu ya kai kashi 20% na glucose da mai kashi 80%, to a lokacin azumin dare, yakan kai adadin kuzari 160 daga glucose (a cikin kwakwalwa da jajayen kwayoyin halitta, galibi a cikin kwakwalwa) da kuma adadin kuzari 640 na mai (mai jiki).

Gwaje-gwaje sun nuna cewa idan mutum yana motsa jiki a dakin motsa jiki kuma yana cinye calories 1000, adadin shine kashi 20% mai da 80% glucose, wato calories 200 daga mai da calories 800 daga glucose. A cikin motsa jiki na jiki, ana ƙone kitsen daga ƙwayar tsoka (triglycerides) da kitsen jiki (adipose tissue) a cikin adadin. Don haka kitsen da ake amfani da shi a lokacin motsa jiki yana da adadin kuzari 100 kacal, wanda kusan giram 11 ne.

Tare da cokali 1-2 na zuma kafin lokacin kwanta barci, wanda ake kira abincin barci na zuma, ana iya inganta metabolism na mai da kashi 20%: 80% a tsawon dare tare da barci fiye da sa'o'i 8.