Wataƙila kun ji kalmar 'Carb Cycling' a wurin motsa jiki ko a shafukan sada zumunta, ko ba haka ba? Wasu suna cewa hanya ce mai kyau ta rage kiba. Wasu kuma suna cewa ta fi dacewa ga 'yan wasa. To menene ainihin keken carb? Shin kowa zai iya yin hakan? Bari mu gano daidai, a taƙaice, a yau.
Menene Keke-keken Carb?
A taƙaice dai, yin amfani da sinadarin carbohydrate wajen canza adadin carbohydrates (sitaci) da muke ci a duk tsawon yini. Wannan yana nufin cewa wasu kwanaki muna cin carbohydrates da yawa (sunadaran carbohydrate), wasu kuma kwanaki muna cin kaɗan (sunadaran carbohydrate). Wani lokaci ma muna iya samun kwanaki ba tare da carbohydrates ba (sunadaran carbohydrate).
Duk da cewa har yanzu akwai ƙarancin binciken kimiyya kan wannan hanyar, masu gina jiki da masu gudu na marathon musamman suna amfani da ita don rage kitse a jiki da kuma gina tsoka. Ka yi tunanin jikinka a matsayin mota. A ranar da kake motsa jiki sosai, kamar a tsere, kana buƙatar mai mai yawa (carbohydrates) don ba ka kuzari. Amma jira, a ranar da ba ka motsa jiki sosai, kamar lokacin da kake ajiye a gareji, ba ka buƙatar mai mai yawa, ko ba haka ba? Haka yake aiki.
- Kwanakin da ke ɗauke da sinadarin carbohydrate mai yawa: Waɗannan su ne kwanakin da ake motsa jiki sosai. A waɗannan kwanakin, ya kamata ku ci kimanin gram 2-2.5 na carbohydrates a kowace fam na nauyin jikinku. Wannan zai samar muku da kuzarin da kuke buƙata don motsa jiki.
- Kwanakin Rage Yawan Carbohydrate: A waɗannan kwanakin, kuna rage motsa jiki ko hutawa. Kuna cin ƙasa da gram 0.5 na carbohydrates a kowace fam na nauyin jiki.
Abu mafi muhimmanci shi ne, wannan ba wai kawai yana nufin daidaita abincinka ba ne, yana nufin daidaita adadin carbohydrates da kake ci zuwa matakin motsa jiki na yau da kullun.
Ta yaya wannan hanyar take shafar jiki?
Idan muka ci wani abu da ke ɗauke da carbohydrates, jikinmu yana mayar da shi wani nau'in sukari da ake kira glucose. Wannan shine babban tushen kuzarin jikinmu. Sannan pancreas ɗinmu yana samar da wani hormone da ake kira insulin. Wannan insulin yana taimaka wa glucose ya shiga ƙwayoyin halitta ya samar da kuzari.
Ana adana yawan glucose a matsayin glycogen a cikin hanta da tsokoki don amfani da shi daga baya. Wannan shine abin da ke faruwa a cikin zagayowar carbohydrates:
1. A ranakun da ke ɗauke da sinadarin carbohydrate mai yawa: Jikinka zai cika waɗannan glycogen ɗin da kyau. Ana amfani da wannan kuzarin ne lokacin da kake motsa jiki sosai.
2. A ranakun da ba su da carbohydrates: Tunda akwai ƙarancin glucose da glycogen da za a yi amfani da su don makamashi, jiki yana neman wasu zaɓuɓɓuka. A lokacin ne jiki ke fara ƙona kitsen da aka adana don samar da makamashi.
Wannan shine abin da ke sa jikinka ya saba da ƙona kitse. Amma akwai wani muhimmin abu da za a tuna a nan. Idan ba ka motsa jiki yadda ya kamata bayan kwana ɗaya na cin carbohydrates da yawa, wannan ƙarin kuzarin zai iya zama mai a jikinka kuma ya haifar da ƙaruwar nauyi. Don haka ya kamata a haɗa wannan da motsa jiki.
Menene fa'idodin yin amfani da keken carb?
Duk da cewa wannan yana da amfani ga 'yan wasa, matsakaicin mutum zai iya amfana idan ya zaɓi carbohydrates masu lafiya, waɗanda ba a sarrafa su ba .
Ta hanyar guje wa sukari mai kyau, burodi, da shinkafar fari, da kuma zaɓar carbohydrates masu kyau kamar 'ya'yan itatuwa, kayan lambu, wake, wake, da hatsi gaba ɗaya, za ku iya cin waɗannan fa'idodin:
- Inganta yadda jiki ke jin daɗin insulin.
- Inganta lafiyar metabolism na jiki.
- Rage matakan cholesterol a jini, triglycerides, da sukari.
- Ƙone kitse yana ƙaruwa yayin motsa jiki.
- Rage haɗarin kamuwa da cututtuka kamar Ciwon Suga Nau'i na 2 da Ciwon Metabolic.
- Rage haɗarin kamuwa da cututtuka kamar cututtukan zuciya da bugun jini.
- Sarrafa hormone ghrelin, wanda ke sarrafa ci.
Ta yaya kake yin wannan daidai?
Wannan ba tsari ɗaya ba ne da ya dace da kowa. Ya kamata ya bambanta dangane da nauyin jikinka, matakin motsa jiki, da burinka. Ga misali:
| Rana | Matakin motsa jiki | Adadin carbohydrates da za a yi amfani da su |
|---|---|---|
| Rana ta 1 | Motsa jiki mai ƙarfi | gram 175-350 |
| Rana ta 2 | Motsa jiki ko hutawa mai ƙarancin ƙarfi | gram 100-125 |
| Rana ta 3 | Motsa jiki mai ƙarfi | gram 175-350 |
| Rana ta 4 | Motsa jiki ko hutawa mai ƙarancin ƙarfi | gram 100-125 |
Gargaɗi: Kafin fara irin wannan abincin, tabbatar da yin magana da likitanka ko ƙwararren masanin abinci mai gina jiki (Registered Dietitian), domin wannan bai dace da lafiyar kowa ba.
Shin wannan lafiya ne? Akwai wasu illoli?
Duk da cewa galibi ana ɗaukarsa a matsayin mai lafiya a cikin ɗan gajeren lokaci, ba ya dace da kowa ba. Idan ana rage shan sinadarin carbohydrate ba zato ba tsammani, wasu mutane na iya fuskantar wasu rashin jin daɗi a cikin 'yan kwanakin farko. Wannan kuma ana kiransa "mura mai ɗauke da sinadarin carbohydrate".
- Wahala yin barci
- Aiki mai wahala
- Maƙarƙashiya
- Cika ciki
- Fushi, canjin yanayi
Waɗannan alamomin yawanci suna ɓacewa cikin 'yan kwanaki. Shan ruwa mai yawa da kuma samun isasshen sinadarin electrolytes - ma'adanai kamar calcium, sodium, da potassium - na iya taimakawa wajen rage wannan yanayin.
Waɗannan mutanen ba su da ƙwarewa a hawan keke mai ɗauke da sinadarin carbohydrate!
Wannan hanyar ba ta dace da waɗannan ƙungiyoyin ba:
- Uwaye masu juna biyu ko masu shayarwa
- Ƙananan nauyi
- Mutanen da ke da ko kuma waɗanda suka taɓa fuskantar matsalar rashin cin abinci
- Mutane masu fama da ciwon sukari ko kuma waɗanda ke jure wa insulin
- Mutane masu fama da matsalolin adrenal
Ga wasu mutane, yawan tunani game da abinci na iya haifar da wata matsala ta tabin hankali da ake kira "Orthorexia." Idan kai ko wani da ka sani yana fama da waɗannan tunanin game da abinci, tuntuɓi likita nan da nan don neman shawara.
To, me ya kamata ka ci?
Nau'in carbohydrate shine abu mafi mahimmanci. Maimakon abinci da aka yi da sukari mai kyau, garin burodi, da shinkafa fara, zaɓi carbohydrates na halitta masu lafiya.
| Abinci | Abincin da ke ɗauke da sinadarin carbohydrate mai yawa (misali) | Abincin da ba shi da carbohydrates (misali) |
|---|---|---|
| Karin Kumallo | Oatmeal tare da blueberries da yogurt na Girka | Omelette da aka yi da farin kwai da cuku mai ƙarancin mai |
| Abincin rana | Curry na kaza da salatin kore tare da roti na Kurakkan | Kifi ko kaza da aka gasa, broccoli da wake da aka dafa |
| Abincin dare | Shinkafa ja, waken soya da ruwan kifi | Kifin salmon da aka gasa, risotto kale, da asparagus |
| Abincin ciye-ciye | Ayaba, 'yan almond kaɗan | Tsaba na kabewa, strawberries, cuku ɗaya |
Saƙon Ɗauka Gida
- Yin hawan carbohydrates hanya ce ta canza adadin carbohydrates da kuke ci kowace rana don dacewa da matakin motsa jikin ku.
- Wannan wata hanya ce ta ɗan gajeren lokaci da 'yan wasa masu himma ke amfani da ita don kiyaye ƙarfinsu da ƙona kitse.
- Har yanzu babu wata kwakkwarar shaida ta kimiyya da ke nuna cewa hakan yana da tasiri wajen rage kiba.
- Nau'in carbohydrates da ka zaɓa yana da matuƙar muhimmanci. Kullum ka zaɓi carbohydrates masu lafiya kamar 'ya'yan itatuwa, kayan lambu, da hatsi gaba ɗaya.
- Wannan ba hanya ce da ta dace da kowa ba. Bai kamata iyaye mata masu juna biyu, mutanen da ke fama da ciwon suga, da kuma waɗanda ke fama da matsalar rashin cin abinci su gwada wannan ba.
- Kafin ka bi duk wani sabon tsarin abinci, musamman irin wannan tsari mai rikitarwa, ka tabbata ka tuntuɓi likitanka don neman shawara.
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