Abincin Da Ya Fi Ƙarfi da Kuma Horarwa: Abincin da Ya Kamata Ka Ci da Kuma Lokacin da Za Ka Ci Shi

Ana yawan daukar cakulan mai duhu a matsayin abinci mai kyau ko kuma wani abu da za ka samu a kan matashin kai. Kuma haka ba gaskiya bane: abinci ne mai yawan adadin kuzari tare da kyawawan abubuwan gina jiki wanda ya dace da abincin yau da kullun da zarar kun san lambobin. Ga abin da za ku samu daga gare ta da kuma lokacin da a rana shi ya sa mafi hankali.

Abin da yawan adadin koko yake nufi da gaske

Ga kowane gram 100 na cakulan da ke da kashi 70 zuwa 85% na koko, lambobin sun zo kusan a nan:

• 590620 kcal
• Abin da ke cikin kitse: 425050 g, daga cikinsu 253030 g mai ƙoshin lafiya
• Carbohydrates: 304646 g, daga cikinsu 172424 g sukari
• Fiber: mai amfani da kayan aiki na kayan aiki 101212 g
• Ƙarfin furotin: 79 g
• Magnesium: 20030230 mg da yawa
• Ƙarfe: 101212 mg, amma ba tare da heme ba
• Abincin kafeyin: 608080 mg, da kuma 700800800 mg na theobromine

Cakulan madara a cikin wannan 100 g yana da kimanin 535 kcal, amma tare da 505757 g na sukari da biyu zuwa sau uku da ƙananan fiber da magnesium. Bambanci ba game da adadin kuzari ba ne amma game da abin da ke tare da su.

Ana yawanci auna sandar 100 g zuwa murabba'i 20 zuwa 24, don haka 455 g a kowane murabba'i. Guda biyu na cakulan 85% kusan 10 g da 60 kcal. Wannan shi ne girman rabo sauran wannan an gina a kusa da.

Abin da yake da gaske da amfani idan ka horar da

Magnesium da kuma ruwa. Wani kashi na 20 g yana ba da kimanin 45 mg. Bukatar yau da kullum ita ce 310 mg420 mg, don haka kun rufe 111414%. Ƙara 200 g na alayyafo da 30 g na almond kuma yana ƙarawa, amma cakulan kadai ba ya gyara rashi.

Ƙarfe. Wannan 20 g yana da kimanin 2 mg, amma polyphenols na koko yana rage ɗaukar ƙarfe na ba-heme. Idan ferritin naka ya yi ƙaranci, cakulan ba zai ƙara shi ba.

Ƙarƙashin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin Nazarin da ke nuna raguwar 2 3 mmHg a cikin karfin jini na systolic yana amfani da 400 900 900 mg na flavanoles na koko kowace rana. Wani kashi na 20 g yana samar da wani wuri tsakanin 50 da 150 mg, kuma koko mai alkalami yana rasa har zuwa 60% na flavonoids a cikin aiki. Kyauta ce, ba magani ba.

Caffeine da kuma theobromine. 25 g na cakulan 85% yana dauke da kimanin 20 mg na maganin kafeyin da 200 mg na theobromine. Kofin yana da kashi ɗaya cikin huɗu na espresso, amma theobromine yana da rabin rayuwa na sa'o'i 78 kuma yana sa mutane masu saurin ji su kasance a faɗake fiye da yadda suke tsammani.

Kafin horo

Mai da ya yi muni. Wani kashi na 20 g yana kawo 9 10 g na kitse da 2 g na fiber, kuma duka biyu suna jinkirin zubar da ciki. Idan zaman da ke cikin takardar ku shine 5 na 5 a kan squats da kuma karin minti 45 na aiki, kuna son carbs da sauri: 406060 g daga ayaba, shinkafa ko gurasa da zuma, 609090 minti fita. Goma goma na cakulan minti 90 kafin ba zai dame ka ba idan ka jure da shi da kyau, amma wannan abin sha ne, ba shiri ba.

Bayan horo

Bayan wani aiki mai wuya na minti 60 90 makasudin shine 20 40 40 g na furotin (kimanin 0.3 g da kilogram na nauyin jiki) da 0.5 1 g na carbohydrate da kilogram. Ga mutum mai nauyin kilogiram 80 wannan shine 24 g na furotin da 40 80 g na carbs. Gwanin cakulan mai launin toka mai nauyin 20 yana ba da nauyin furotin 1.5 da 6 na carbs, wanda ba kome ba ne. Yana aiki ne a matsayin kayan zaki bayan cin abinci wanda ya yi aikin, ba a madadinsa ba.

Mafi kyawun lokaci shine wanda yake da ban sha'awa

Lokaci mafi kyau shine lokacin da sauran rana ya riga ya shirya: bayan abincin rana ko bayan abincin dare, lokacin da ka san yawan adadin kuzari da kuma yawan furotin da ka ci da abin da ya rage. To cakulan shine 100-150 kcal da kuka shirya maimakon 400 kcal da kuka gano. Akwai iyaka biyu a kan lokaci:

• Idan kana da damuwa da maganin kafeyin, ka riƙe tushen karshe na sa'o'i 8 kafin ka kwanta. Goma sha uku na cakulan kashi 85 cikin ɗari yana da kusan 25 mg na maganin kafeyin, yawanci ba shi da lahani, amma ba a saman kofi uku ba.
• Kaka yana kwantar da hankali a cikin ƙananan ƙwayoyin cuta, don haka idan kana da ƙwayoyin cuta, ka tsallake cakulan a cikin sa'o'i 2-3 kafin ka kwanta.

Abin da ke ƙidaya a matsayin adadin al'ada

A cikin rashi na 300500500 kcal na yau da kullun, 1520 g na cakulan mai duhu (90120120 kcal) ya dace ba tare da wata matsala ba kuma yawanci yana sa shirin ya fi sauƙi. A cikin ƙari matsalar ta juya: 50 g yana da 300 kcal, kusan minti 30 na gudu a 91010 km / h ga mutum 80 kg.

Dokar da ke aiki: karya rabo, saka mashaya a cikin akwati, sa'an nan kuma ku ci. Cin abinci kai tsaye daga mashaya a gaban allon ya ƙare a 507070 g mafi yawan lokuta.

Inda mutane yawanci suke kuskure

1. Ganin ido maimakon auna nauyi. Ka auna adadin da za ka ci a kan sikelin dafa abinci a watan farko kuma za ka ga yawan adadin da za ka ci.
2. Daukan kashi 99 cikin ɗari ya fi kyau. Ƙarin koko yana nufin ƙaramin sukari, amma kuma ƙarin kitse kuma sau da yawa ƙarin adadin kuzari a kowace 100 g.
3. Kayan cakulan da aka lakafta sunadarai ko dacewa da har yanzu suna da 350450450 kcal da 100 g tare da matakan sukari kusa da cakulan na yau da kullum.
4. Haka bar kullum shekaru. Kakao na iya ɗauke da cadmium, kuma iyakar Turai don cakulan da ke da kashi 50 cikin ɗari na koko ko fiye da haka shine 0.80 mg/kg. A 103030 g kowace rana wannan ba batun bane, amma a 100 g kowace rana yana da daraja juyawa.

Lokacin da za ka je wurin likita

• Ƙonewa ko ƙonewa fiye da sau biyu a mako fiye da wata daya.
• Ƙarfafawa, rawar jiki na hannu ko rashin barci bayan ƙananan adadin maganin kafeyin.
• Ciwon kai ko ciwon kai da ke maimaitawa da wasu abinci.
• Tarihin duwatsu na koda, tun da cakulan mai duhu yana da yawa a cikin oxalates (kimanin 100 mg da 100 g).
• Gajiya, numfashi da kuma rage karfin jiki a dakin motsa jiki ba tare da dalili ba: Ka duba gwajin jini da kuma ferritin maimakon yin tsammani da abinci.
• Ciwon sukari ko rashin haƙuri da glucose: ka yarda da kashi da lokaci tare da likitanka ko likitan abinci.

Gajerun bayanai

• Dark cakulan a 70885% shine 590620 kcal da 100 g; wani ɓangare na gaskiya shine 1020 g, ko 60120 kcal.
• Magnesium (45 mg a cikin 20 g) da flavonoids kyauta ne, ba dalili ba ne na cin shi kuma ba madadin abinci mai kyau ba.
• Yana da rauni pre-horo man fetur saboda mai da fiber, da kuma post-horo shi ba ya maye gurbin 204040 g na furotin da 408080 g na carbs.
• Mafi kyawun lokaci shine bayan cin abinci, da zarar an san adadin kuzari na rana; tare da koma baya, kauce masa sa'o'i 2-3 kafin barci.
• Ka auna adadin da za ka ci a wata na farko kuma ka ajiye sandar da ke magance yawancin matsalolin cakulan.