Walnuts Sa'ad da Kake Horarwa: Adadin Gaskiya da Lokacin da Za a Ci Su

Walnuts suna cikin kusan kicin kowa, kuma kusan babu wanda ya san yawan abin da suke ci a rana. Suna da yawan adadin kuzari da kuma kitse mai yawa, saboda haka, idan ka ci abinci da yawa, za ka ƙara yawan adadin kuzari da kake ci a rana. Ga abin da ke cikin su, da yadda suke da ma'ana, da kuma inda suka dace da horo sau uku zuwa biyar a mako.

Menene ke cikin gram 30?

Wani misali sabis ne 30 g kusan cikakkun hatsi bakwai, ko rabi 14, ko cikakken girma. Wannan ya ba ka:

• 196 kcal (100 g yana da kimanin 654 kcal)
• 19.5 g na kitse, wanda kusan 13 g ne polyunsaturated
• 4.6 g na furotin don haka goro ba tushen furotin bane, komai yawan sauye-sauyen da ake maimaitawa
• 4 g na carbohydrate, ciki har da 2 g fiber
• 2.5 g na alpha-linolenic acid (ALA) da aka yi amfani da shi a cikin kayan aiki na kayan aiki, nau'in shuka na omega-3
• game da Magnesium mai yawa 47 mg (kusan 12% na bukatun yau da kullum) da kuma 0.48 mg na jan ƙarfe (fiye da 50% na bukatun yau da kullum)

Wani daki-daki da ya cancanci sani: a zahiri, a zahiri, ana samun kashi 20% na makamashi daga goro fiye da yadda aka rubuta a kan lakabin, saboda wani ɓangare na kitsen yana cikin sel na kwayar kuma yana wucewa. Wannan ba ya nufin cewa ba za ka auna su ba, amma hakan ya bayyana dalilin da ya sa mutanen da suke cin goro a kai a kai ba sa yin nauyi sosai.

Me ya sa suke da muhimmanci idan ka horar da

Abubuwa uku na musamman, ba tare da yin karin bayani ba:

1. ALA omega-3 da kuma sauran kwayoyin halitta. Wani rabo na 30 g ya rufe cikakken shawarar ALA na yau da kullun (1.6 g ga maza, 1.1 g ga mata). Amma juyawa na ALA zuwa EPA yana da kashi 588% ne kawai kuma zuwa DHA ƙasa da 1%, don haka goro ba ya maye gurbin kifi mai mai. Idan ba ka cin kifi a kalla sau biyu a mako, goro na taimaka ba su magance shi ba.
2. Magnesium da jan ƙarfe. Magnesium yana cikin samar da ATP da kuma aikin tsoka, kuma yana bukatar ƙarin lokacin da kake motsa jiki sau 45 a mako kuma ka yi gumi sosai. Alkama biyu na goro suna ba da kusan miligram 95 na magnesium, kashi ɗaya cikin huɗu na abin da ake bukata a rana daga abinci ɗaya.
3. Ƙoshin lafiya. Kitse da fiber suna rage ragewar ciki, don haka 30 g na walnuts a matsayin abincin dare yana riƙe da ku na tsawon sa'o'i 2 3 da yawa fiye da adadin kuzari daga biscuits ko ruwan 'ya'yan itace.

Lokacin da za a ci su

Ba minti 30 zuwa 60 kafin horo ba

Waɗannan 19.5 g na kitse da 2 g na fiber suna zaune a cikin ciki na awanni 2 3. Idan kana zaune a kafafu huɗu ko kuma kana yin motsa jiki a kan matsewar jiki, wataƙila za ka ji ka yi nauyi ko kuma ka yi haushi a cikin minti 20 na farko. Kafin horo, ayaba, yogurt ko gurasa da zuma ya fi kyau.

23 hours kafin horo lafiya

Idan ka horar da karfe 6 na yamma, abincin karfe 3 na yamma tare da 30 g na walnuts ba ya haifar da matsala. Ciki ya zama cikakke lokacin da ka fara motsa jiki.

Bayan horo amma ba a cin abinci na farko ba

Abincinku na farko bayan horo ya kamata ya kawo 254040 g na furotin da kuma 408080 g na carbohydrateKa yi tunani . Kitse kawai yana rage wannan. Ka sanya goro a cikin abinci na gaba, sa'o'i 344 daga baya.

Da yamma da kuma ranakun hutawa

Da yamma yana da kyau babu wani dalili na jiki don kauce wa kitse kafin barci. A ranakun hutu, goro ita ce hanya mafi sauƙi ta cinye yawan kitsen da kake ci ba tare da dafa abinci ba.

Nawa ne a kowace rana?

• Yankewa ko kiyayewa: 203030 g kowace rana, auna kuma a raba su a gaba. Cin abinci kai tsaye daga cikin jaka yawanci yana ƙarewa a 608080 g.
• Ƙara yawan nauyi: 406060 g kowace rana raba cikin abinci biyu. Wannan adadin kuzari ne da ya kai 260-390 ba tare da jin cewa an cika ka ba.
• Idan ka ci wasu kwayoyi ma: kiyaye jimlar a 304040 g na dukkan kwayoyi a hade, ba 30 g na kowane nau'i ba.

Dokar da ta dace: auna abincin sau daya a kan ma'aunin kicin, ka tuna yadda yake a hannunka, sannan ka yi aiki daga wannan.

Adanawa da kuma shirya

Walnuts suna da mai yawa a cikin mai mai yawa, wanda ke nufin cewa suna zama mai sauƙi. An rufe su a zafin jiki na ɗaki suna da watanni 2 3, a cikin firiji watanni 6 12, a cikin daskarewa har zuwa shekara guda. A da kuma mai ɗaci ko kamar fenti yana nufin sun juya jefa wadanda, roasting ba zai cece su.

Idan ka gasa su, ka zauna a 150160160 °C na tsawon minti 816010Ka yi tunani . Sama da 180 °C zaka iya ganin lalacewar ALA kuma ka sami haushi. Nitsewa na awanni 48 yana rage tannins kuma yana sa su zama masu sauƙi a kan hanji ga wasu mutane, amma zaɓi ne ga kowa.

Lokacin da za ka je wurin likita

• Rashin kumburi na lebe, harshe ko makogwaro, rash, ko wahalar numfashi bayan cin walnuts gaggawa gaggawa, kuma kada ku sake gwada shi da kanku.
• Junking ko ƙwanƙwasawa a cikin bakin bayan raw walnuts (mai yiwuwa cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututtukan cututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututututut
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• Ƙarfafawa, ƙuƙwalwa ko ƙuƙwalwar ƙuƙwalwa a 40 g da sama da na tsawon makonni biyu.

Gajerun bayanai

• 30 g na walnuts = 7 kernels = 196 kcal, 19.5 g mai, 4.6 g furotin da 2.5 g shuka omega-3.
• Ba su da furotin kuma ba sa maye gurbin kifi mai mai, tun da ALA ba ta da kyau a juya zuwa EPA da DHA.
• Ka guje musu a sa'a guda kafin horo da kuma lokacin cin abinci na farko bayan; duk sauran wuraren suna buɗe.
• 203030 g kowace rana don kulawa, 406060 g idan kuna gina taro koyaushe auna, ba daga jaka ba.
• Ka ajiye su a cikin firiji ko injin daskarewa; idan suna da zaƙi, hakan yana nufin sun yi tsami kuma za su je cikin kwandon shara.