Kwai ga mutanen da ke horarwa: abin da kuke samun gaske da kuma lokacin da za ku ci su

Kwai na daya daga cikin abinci kadan da za ka ga mutane suna cin biyar a rana kuma mutane suna guje musu gaba daya, duka biyu sun gamsu da cewa suna da gaskiya. Abin da kwai yake a zahiri: wata mai rahusa tushen cikakken furotin da kuma wasu micronutrients da wuya a samu a ko'ina kuma. Ga abin da za ka samu daga ɗaya, da yawa suna da ma'ana, da kuma inda za ka sanya su a cikin rana idan ka horar.

Abin da ke cikin kwai daya

Kwai daya mai matsakaici zuwa babba, kimanin 50 g ba tare da kwasfa ba, yana ba ka kusan:

• 707575 kcal
• 6.3 g na furotin
• 4.8 g na kitse, game da 1.6 g na shi mai ƙoshin lafiya
• ƙasa da 0.5 g carbohydrate
• game da 185 mg cholesterol, duk a cikin yolk

Abubuwan da ke sa qwai ya bambanta da sauran sunadaran: kusan 145 mg na choline akan buƙatar yau da kullun na 42550550 mg, 0.45 μg na bitamin B12, game da 1 μg na bitamin D, 15 μg na selenium da kusan 250 μg na lutein da zeaxanthin. Choline da bitamin D duka suna da wuya a samu daga abinci, kuma qwai yana rufe duka.

Farin da kuma yolk ba iri daya bane abinci

Farin yana da kimanin 17 kcal da 3.6 g na furotin kuma kusan babu wani abu. Zuma tana da kimanin kcal 55 da furotin 2.7 da dukkan kitse da cholesterol da kusan dukkanin bitamin da ma'adanai. Ka ajiye yolks kuma ka bar tare da tsabta furotin kuma kome ba a scoop na furotin foda riga ya aikata.

Ingancin furotin

Furotin kwai yana saman jerin abubuwan amfani, tare da DIAAS kusan 1.13, ma'ana kowane amino acid mai mahimmanci yana da ƙari dangane da bukatun manya. Wanda yafi muhimmanci wajen kunna gina jiki shine leucine, kuma kana bukatar 2.53 g a kowane abinci. Kwai daya yana bada kimanin 0.55 g, don haka biyar ko shida idan ba ku ci kome ba. Yana da sauki a hada: Kwai uku da 200 g na yogurt na Girka, ko kwai uku da 50 g na cuku, ya share ƙofar kuma ya sauka a kusa da 30 g na furotin.

Da yawa a rana

Tsohon doka ta uku a mako ta tafi saboda cholesterol na abinci ya nuna cewa yana motsa cholesterol na jini kadan a yawancin mutane hanta kawai tana samar da kadan daga kanta. A kusan 1525%25% na mutane, da ake kira hyper-responders, yana ƙaruwa LDL a bayyane. Ba ka san wane rukuni kake ba sai ka samu gwajin jini.

A cikin lissafi na yau da kullum: don motsa jiki, burin furotin naka shine 1.62.22.2 g da kilogram na nauyin jiki, don haka 12817176 g kowace rana a 80 kg. Kwai uku suna ba da 19 g na wannan, da 215 kcal da kuma kimanin 550 mg cholesterol. Biyu zuwa uku a rana yana da ma'ana ga yawancin mutanen da ke motsa jiki; idan kuna cin biyar ko fiye a rana don watanni, duba panel ɗin ku na lipid sau biyu a shekara.

Lokacin da za a ci su

Kafin horo

Bayan sa'o'i biyu zuwa uku, kwai yana da kyau: Kwai uku tare da 80 g na oat ko yanka biyu na gurasar hatsi suna ba da kimanin 30 g na carbs da 22 g na furotin. A cikin minti 45 zuwa 60, kitsen da ke cikin yolks yana rage jinkirin zubar da ciki kuma yana da sauki a ji shi yana zaune a can a kan squats ko deadlifts. Farin fata kadai, ko wani abu da ya fi sauri narkewa, yana aiki mafi kyau kusa da zaman.

Bayan horo

Yi ƙoƙarin samun furotin 0.30.0.4 g da kg, wanda shine 243232 g a 80 kg, ko hudu zuwa biyar cikakkun qwai. Wani abu mai amfani da aka gano: a daidai da 18 g na furotin, cikakkun qwai sun samar da kimanin kashi 40% na gina jiki fiye da fararen ƙwai kadai. Babu shakka, kwai yana ɗauke da wani abu da fari ba shi da shi, don haka babu dalilin da zai sa a jefar da shi. Anabolic taga ba 30 minutes abinci a cikin sa'o'i biyu ne da yawa.

Abincin safe

Kwai uku tare da kayan lambu suna da kimanin 250300300 kcal da kuma furotin 19 g. Wannan shi ne wuri mafi amfani ga kwai idan kana cikin karancin kalori, domin karin kumallo na gina jiki yakan rage cin abincin rana da kilocalories 100~200 ba tare da wani kokarin da aka yi ba.

Da yamma da kuma kafin barci

Babu dalilin da zai sa mu guji ƙwai da dare. Mai yana sa su narkewa a hankali, wanda hakan yana da amfani kafin su kwanta maimakon matsala. Kwai biyu minti 60 zuwa 90 kafin barci, su kaɗai ko tare da yogurt, suna sa amino acid su yi ta gudana cikin dare.

Girki yana canzawa fiye da yadda kuke tsammani

Kuna sha kusan kashi 51% na furotin daga kwai raw a kan kimanin kashi 91% daga dafaffen daya. Har ila yau, ruwan farin yana ɗauke da avidin, wanda ke ɗaure da biotin, kuma haɗarin salmonella ba shi da sifili. Zafin jiki yana warware duka ukun.

• mai tsanani: 91010 minti daga tafasa
• mai laushi mai laushi: Minti shida
• an yi amfani da shi: Minti uku
• da aka yi da shi: 344 minti a kan matsakaici zafi

Kada ka gasa su na tsawon minti 15 a kan zafi mai zafi: Tsawon lokaci, dafa abinci mai zafi yana ƙone cholesterol a cikin yolk kuma ya juya furotin roba.

Lokacin da za ka je wurin likita

Kwai abinci ne, ba magani ba kuma ba haɗari bane a kansu, amma wasu yanayi ba za a iya tsammani ba:

• LDL sama da 3.0 mmol/L ko jimlar cholesterol sama da 5.0 mmol/L a kan kwamitinku na ƙarshe
• ciwon zuciya ko bugun jini a cikin iyali kafin 55 a cikin maza ko 65 a cikin mata
• ciwon sukari na 2 ko ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon ciwon
• rash, kumbura lebe ko wahalar numfashi bayan cin kwai wannan halayen rashin lafiyan ne kuma yana buƙatar gaggawa, ba gwaji ba
• idan ka tura shan zuwa biyar ko fiye da rana, maimaita panel lipid bayan makonni 81212 kuma kwatanta

Gajerun bayanai

• Kwai guda: 707575 kcal, 6.3 g na furotin, 4.8 g na mai, 185 mg na cholesterol, 145 mg na choline.
• Biyu zuwa uku a rana yana rufe kusan 121919% na burin furotin na yau da kullun don mai ɗaukar nauyin 80kg.
• Ka ajiye yolks: cikakkun qwai sun fi fararen ƙwai kusan 40% a cikin sinadarin furotin a daidai da furotin.
• Ka bar sa'o'i 23 kafin horo; bayan horo, 45 qwai yana ba ka 243232 g na furotin.
• Ƙara LDL, ciwon sukari na 2 ko cututtukan zuciya a cikin iyali? Ka yi gwajin jini kafin ka kara girma.