Man shanu da kuma horo: Abincin da Ya Kamata Ka Ci da Kuma Lokacin da Za Ka Ci Shi

Man shanu na al'ada yakan sami ɗaya daga cikin alamomi biyu a dakin motsa jiki: "tushen furotin mai lafiya" ko "bam na kalori don kauce wa". Babu ɗayan daidai abinci ne mai ƙarancin mai mai ƙoshin lafiya tare da micronutrients masu amfani da gaske wanda ke aiki a gare ku a wasu lokuta na rana kuma a kan ku a wasu. Ga adadin da kuma yanayi na musamman inda ya cancanci.

Menene ainihin a cikin 100 grams

Darajoji sun bambanta tsakanin samfurori, amma don man shanu na 100%, a cikin 100 g kuna kallon kusan:

• 580600600 kcal
• 25 g na furotin
• 50 g na kitse game da 10 g mai ƙoshin lafiya, 23 g monounsaturated, 14 g polyunsaturated
• 20 g na carbohydrate, daga cikinsu 6 g fiber da 455 g sukari na halitta
• a kusa da Magnesium mai yawada kuma 600 mg na potassium da kuma sauran abubuwada kuma 9 mg na bitamin E da kuma 13 mg na niacin

Wani rabo na 30 g yana da kimanin 175 kcal, 7.5 g na furotin, 15 g na kitse da 6 g na carbs. Magnesium da bitamin E sune sassan da suka cancanci kulawa: 30 g yana rufe kusan 121515% na magnesium na yau da kullun da kusan kashi ɗaya bisa uku na bitamin E. Wannan, ba furotin ba, shine hujja ta gaske don kiyaye shi a cikin juyawa.

Dalilin da ya sa bai kamata ka kirga shi a matsayin furotin ba

Don samun 20 g na furotin daga man gyada kana bukatar 80 g na shi 70 game da 470 kcal da kuma 40 g na mai. Haka kuma 20 g ya zo daga 90 g na kirjin kaza (kimanin 110 kcal) ko 200 g na yogurt na Girka (kimanin 130 kcal). Ƙananan 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 ƙwayo Ka rubuta shi a matsayin tushen mai wanda ke dauke da wasu sunadarai.

Kofin abinci ba naúrar ma'auni ba ne

Wannan kuskure ne mai tsada. Kofi mai girma yana da kimanin 16 g (95 kcal); mai ɗorawa, wanda aka shirya ya isa 283030 g (170180180 kcal). Idanunsu biyu a kowace rana kuma kuna da 150 ~ 250 kcal fiye da abin da kuka shiga ~ kusan 1,500 kcal a mako, ko kuma ƙasa da rabin kilogram na kitse na jiki a wata.

Abin da za a yi: auna shi har tsawon makonni biyu. Ka sa kwalban a kan ma'auni, ka ɗauki rabonka, ka karanta bambancin. Bayan maimaitawa 10 15 na wannan, idonka zai zama daidai.

Lokacin da za a ci shi

Dokar da ke cikin Littafi Mai Tsarki: Man shanu na man shanu ya kasance a cikin abincin da ya fi nisa daga zaman horo.

Kafin horo yawanci babu

Kitsen yana rage jinkirin zubar da ciki; cin abinci tare da 20 g ko fiye da kitse yana ɗaukar awanni 244 don sharewa. Ku ci man gyada a cikin minti 60 zuwa 90 na horo kuma akwai kyakkyawan damar za ku ji shi a matsayin nauyi da kuma juyawa a kan squats, deadlifts ko sprints.

• Fiye da Sa'o'i biyu kafin horarwa: 203030 g yana da kyau sosai.
• 609090 minti kafin: da kuma 10g mafi yawa, ko tsallake shi.
• Kafin gudu fiye da minti 45, ko kafin lokaci: Ka tsallake shi gaba ɗaya.

Bayan horo ba a cin abinci na farko ba

Bayan horo burin shine 254040 g na furotin da 408080 g na carbs, da wuri. Kitse kawai yana rage saurin hakan ba tare da ƙara komai ba. Ajiye man gyada don abinci na gaba, sa'o'i 2-3 daga baya, lokacin da kake buƙatar adadin kuzari.

Abincin safe da kuma dogon lokaci tsakanin cin abinci

Wannan shi ne inda ya kamata. 20 g na man gyada a cikin 60 g na oats tare da 250 ml na madara yana ba ka kimanin 480 kcal abinci wanda zai riƙe ka tsawon sa'o'i 4.5. Haka ma a ranar da ka san akwai sa'o'i 6 tsakanin abincin rana da abincin dare 15 152020 g tare da 'ya'yan itace ko yanki na gurasa ya rufe yunwa ba tare da gina cikakken abinci ba.

Kafin ka kwanta

Idan ka ci abincin dare da karfe 6 na yamma kuma ka kwanta da tsakar dare, 1520 g tare da 200 g na yogurt na Girka ko quark shine abincin karshe mai kyau: jinkirin narkewa, game da 22 g na furotin, babu karuwar sukari a jini. Idan ka samu koma baya, sai ka canja zuwa akalla sa'o'i 2 kafin ka kwanta.

Ƙarƙashin ƙuƙwalwa da kuma yankewa

A cikin wani yawan kuɗi Yana daya daga cikin hanyoyi mafi sauki don ƙara 200400400 kcal ba tare da jin ciko 30 g a cikin wani shake, 30 g a kan gurasa. Ga wani da yake fama da cin abinci, wannan adadin kuzari 1,5002,2,800 ne a mako ba tare da karin abinci ba.

A cikin wani rashin kuɗi Dokar mai sauki ce: ka auna adadin, sa'annan ka mayar da kwalbar cikin kabad. 152020 g a rana yana ba ku dandano da ƙoshi; 60 g cinye kai tsaye daga kwalba tare da cokali yayin da kake gungurawa wayarka yana cin kashi ɗaya bisa uku na kasafin kuɗin yau da kullum kuma ba za ka ma rubuta shi ba.

Abin da za a bincika a kan lakabin

• Abubuwan da ke ciki: da kuma mafi kyau da wake, kuma watakila gishiri. Ƙara man fetur da sukari ya tura shi zuwa 3 8 g na sukari a kowace 100 g kuma canza bayanin mai.
• Ƙarfin ruwa: da kuma Abubuwan da aka gishiri suna da 400500500 mg da 100 g. Ba matsala ba idan sauran abincinka ya kasance mai matsakaici.
• Rabuwa da man fetur Ka haɗa shi kuma ka ajiye kwalbar a cikin firiji.
• Ƙanshi da kwanan wata: da kuma Rancidity yana bayyane nan da nan. Ka jefar da kwalbar maimakon ka gama ta don kada ta ɓace.

Lokacin da za ka je wurin likita

Kaji yana daya daga cikin abubuwan da ke haifar da mummunar rashin lafiyar jiki, don haka wannan ba wani abu bane da za a jira:

• Yanayin gaggawa: da kuma kumburi na lebe, harshe ko makogwaro, ƙura, wahalar numfashi ko ƙunƙwasa makogwaro bayan cin goro kira sabis na gaggawa, kada ku "jira ku gani".
• Cramping, bloating ko zawo wanda ya sake maimaitawa bayan kowane amfani tuntuɓi likitan ku; yana iya zama rashin haƙuri ko cututtukan hanji.
• Ciwo a ƙarƙashin haƙarƙarin dama bayan cin abinci mai ƙiba duba ƙwayoyinku.
• Idan an gaya maka cewa kana da ciwon koda ko kuma ana shan magunguna da ke hana ka cin mai, ka tattauna da likitanka maimakon ka tattauna da shi a Intane.

Gajerun bayanai

• 100 g yana da kimanin 590 kcal, 25 g na furotin da 50 g na kitse tushen mai ne, ba tushen furotin ba.
• Kowace cokali mai yawa yana da 16 g, wanda aka tara shi 283030 g; auna nauyinku na makonni biyu na farko.
• Kada ku ci shi cikin minti 60 zuwa 90 na horo, ko a cin abinci na farko bayan haka.
• Mafi kyawun lokacinsa shine karin kumallo, dogon lokaci tsakanin abinci, da abincin ƙarshe na rana, a 153030 g.
• Kumburi, ƙura ko wahalar numfashi bayan da aka ci dankali, ba "ƙashin ciki" ba ne.