Rice Sa'ad da Kake Horarwa: Adadin Abincin da Za a Ci da Kuma Lokacin da Za a Ci

Rice yana daya daga cikin mafi arha kuma mafi sauki tushen carbohydrates da za ka iya sanya a kan farantin, kuma shi ma janyo hankalin mafi yawan wauta fiye da kusan duk wani abinci daga ra'ayin cewa farin shinkafa sa ka kiba ga ra'ayin cewa ruwan kasa ne ko da yaushe mafi hikima zabi. Da ke ƙasa akwai ainihin lambobi da kuma yadda za a haɗa su cikin mako na horo. Babu wani abu da ya bukaci wani abu na musamman, kawai sikelin da kuma dan tsarawa.

Abin da shinkafa ke ba ka

Dukkan lambobi ne ga dafa shi shinkafa, tun da shi ke abin da ya ƙare a cikin kwano. Cike da shinkafa mai yisti akwai kusan sau uku na komai a cikin 100 g, wanda shine yadda mutane ke rasa adadin kuzari 200 zuwa 300 a cikin abinci guda.

• Farin shinkafa, dafaffen, 100 g: game da 130 kcal, 28 g carbs, 2.7 g furotin, 0.3 g mai, 0.3 g fiber.
• Gishiri mai launin ruwan kasa, dafaffen, 100 g: kimanin 120 kcal, 24 g carbs, 2.6 g furotin, 0.9 g mai, 1.6 g fiber.
• shinkafa mai yisti, 100 g: game da 350 zuwa 360 kcal da 75 zuwa 78 g carbs, ko dai irin.
• Matsayin dafa abinci: 60 g na shinkafa mai laushi yana samar da kimanin 170 zuwa 180 g dafa, wanda shine kimanin 45 g na carbs.

Rice ba tushen furotin ba ne. Guda 200 na dafa abinci yana ba ku kusan 5 g, kuma yana da ƙananan lysine a saman wannan. Idan burin ku na yau da kullun shine 1.6 zuwa 2.2 g na furotin a kowace kilo na nauyin jiki, shinkafa ba ta ba da gudummawa kusan komai koyaushe tana buƙatar nama, kifi, ƙwai, kayan madara ko kayan lambu kusa da ita.

Farin da launin ruwan kasa

Rashin daidaituwa ya fi ƙarami fiye da yadda intanet ke nunawa. Brown yana da kusan 1.3 g mafi fiber da 100 g dafa da kuma karin magnesium, kimanin 40 mg da 12 mg. Yana da amfani, amma kashi 200 na shinkafa mai launin ruwan kasa har yanzu yana samar da kusan 3 g na fiber, kuma burin ku na yau da kullum shine 25 zuwa 35 g za ku rufe wannan tare da kayan lambu, 'ya'yan itatuwa da' ya'yan itace ko da kuwa.

Amma farin shinkafa yana da sauƙi a ciki kuma yana saurin zubar da abinci, kuma hakan yana da amfani sosai sa'a ɗaya ko biyu kafin a soma motsa jiki da kuma bayan an gama. Dokar da za ta iya aiki: launin ruwan kasa a cikin abinci mai nisa daga horo, fari a cikin abinci kusa da shi.

Yaya yawan shinkafa kuke bukata?

Ana lissafin carbs a kowace kilo na nauyin jiki, ba a kowace tasa ba:

• 3 zuwa 4 g/kg kowace rana idan ka ɗaga sau uku a mako na kimanin awa ɗaya.
• 4 zuwa 6 g/kg kowace rana idan ka yi motsa jiki sau biyar zuwa shida a mako ko kuma ka ƙara minti 30 zuwa 45 na motsa jiki.
• Ƙasa da 3 g/kg Sai kawai yayin yankan, kuma sa ran your karshe sets sha wahala.

Misali: mai ɗaukar nauyin kilogiram 80 yana horar da sau hudu a mako yana buƙatar kimanin 320 g na carbs a kowace rana. Idan kashi uku ya fito ne daga shinkafa, wannan kusan 105 g na carbs ne, ko kusan 375 g na shinkafa da aka dafa a cikin abinci biyu. Sauran ya kamata ya zo daga gurasa, dankali, oats, 'ya'yan itatuwa da taliya.

Lokacin da za a ci shi

Kafin horo

Sa'o'i biyu zuwa uku, yi burin 1 zuwa 1.5 g na carbs da kilo. Ga mutum mai nauyin kilogiram 80 wanda yake 80 zuwa 120 g na carbs, ko 280 zuwa 420 g na dafaffen farin shinkafa, da 30 zuwa 40 g na furotin (kimanin 150 zuwa 180 g na kirjin kaji). Ka rage kitsen da ke cikin abincin zuwa ƙasa da gram 15, domin yana rage saurin zubar da ciki.

Idan kana da minti 60 zuwa 90 kawai, ka rage su da rabi: 150 zuwa 200 g na dafaffen farin shinkafa da kuma tushen furotin mai haske. Fiber mai yawa a ƙarƙashin miya mai kitse sa'a guda kafin squats hanya ce mai aminci don jin ciwo a saiti na biyar.

Bayan horo

Ka manta da minti talatin. Idan zaman ku na gaba ya wuce awa 8, abincin yau da kullun cikin sa'o'i biyu ya isa: 200 zuwa 300 g na dafaffen shinkafa da 30 zuwa 40 g na furotin. Idan kana motsa jiki sau biyu a rana, sai ka matsa zuwa 1 zuwa 1.2 g na carbs da kilo bayan zaman farko.

A cikin yamma.

Rice da aka ci a karfe 9 na dare ba ya sa ka yi kiba fiye da iri ɗaya da aka ci a karfe 1 na rana. Yawan adadin kuzari na mako-mako ne ke tantance nauyin jiki, ba agogon da ke bango ba.

Ga yawancin mutane cin abinci mai shinkafa sa'o'i 2 zuwa 3 kafin barci yana sa barci ya fi sauƙi. Idan ka samu matsalar sakewa, ka bar tazarar awa uku kuma ka rage yawan abincin da za ka ci da kashi ɗaya cikin uku.

Auna nauyi, dafa abinci da ajiya

• Ka auna shi. da ba a yi ba: da kuma 60 zuwa 80 g a kowane abinci ya rufe yawancin bukatun. Idan ka auna shi da dafa shi, ka yi amfani da kashi 2.8 zuwa 3.
• A dafa 300 zuwa 400 g raw a lokaci guda, wanda yake 4 zuwa 5 abinci.
• Sanya shi cikin sanyi cikin awa 1 kuma a sanyaya a 4 °C. Gasa shinkafa da aka dafa da dare shine sanadin cutar ta Kwayar cutar Bacillus cereus 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 ciwon ciwon ciwon ci
• Ku ci shi cikin kwanaki 1 zuwa 2 kuma ku sake zafi har sai ya yi tururi, kusan 74 °C a tsakiya. Ka sake dumama sau ɗaya kawai.
• Yin sanyaya yana ƙara ƙarfin sitaci da kimanin 1 zuwa 2 g da 100 g. Wannan karamin bambanci ne kuma ba wani abu ba ne da za a gina abinci a kusa da shi.

Arsenic a cikin shinkafa

Shinkafa tana tara arsenic fiye da sauran hatsi, kuma shinkafa mai launin ruwan kasa tana riƙe da arsenic sau 1.5 zuwa 2 domin tana cikin bran. Ga wani mai lafiya, wannan ba dalili ba ne na tsoro, amma dalili ne da ya sa ba za ka ci shinkafa ba har tsawon shekaru. A aikace: wanke shi har sai ruwan ya bayyana, dafa shi a cikin ruwa mai yawa a cikin rabo na kashi 6 na ruwa zuwa kashi 1 na shinkafa kuma ya zubar da karin wanda ya cire kashi 40 zuwa 60 cikin dari na arsenic. Ku maye gurbin shi da dankali, buckwheat, oats da kuma taliya.

Lokacin da za ka je wurin likita

• Ƙarfi, ƙuƙwalwa ko zawo bayan cin abinci mai cin abinci na tsawon makonni 3 zuwa 4.
• Jini a cikin bargo, ko asarar nauyi mara ma'ana kamar 5 kg ko fiye a cikin watanni 2.
• Ciwon sukari, ciwon saurin ciwon sukari, ko ciwon sukari a cikin azumi sama da 6.1 mmol / L a wannan yanayin yawan adadin carbohydrate da kuke ci shine tattaunawa da likitan ku, ba tare da intanet ba.
• Ciwon koda ko wani magani da ke bukatar a rage cin abinci.
• Yawan gajiya cikin minti 30 zuwa 60 bayan cin abinci.

Gajerun bayanai

• 100 g na dafaffen farin shinkafa yana da kimanin 130 kcal da 28 g na carbs; 60 g raw yana samar da kimanin 175 g dafa.
• Ka yi ƙoƙarin cin carbs 3 zuwa 6 a kowace kilo na nauyin jiki a kowace rana, dangane da yawan lokacin da kake motsa jiki.
• Farin shinkafa kusa da horo, ruwan kasa shinkafa a cikin abinci daga gare ta.
• Rice ba shi da wani mai amfani da furotin ko da yaushe a haɗa shi da tushen furotin 30 zuwa 40 g.
• Sanya shi cikin sanyi cikin awa daya, kiyaye shi a 4 °C, ci shi cikin kwanaki 2 kuma sake dumama shi sau ɗaya kawai.