Menene Mafi kyawun Kariyar Gina Muscle?

Ana iya amfani da kari don gina tsoka lokacin da aka ƙara da motsa jiki da abinci mai gina jiki. Mafi kyawun abubuwan gina jiki na tsoka sun haɗa da furotin da creatine.

Mafi kyawun abubuwan gina jiki na tsoka

Creatine

• CreatineKwayoyin halitta ne da aka samar a jiki. Yana ba da kuzari ga tsokoki da sauran kyallen takarda.
• An nuna shi a cikin mafi kyawun abubuwan gina jiki na tsoka. Ɗaukar shi azaman kari na abinci na iya ƙara abun ciki na creatine tsoka zuwa 40% sama da matakan al'ada.
• Wannan yana rinjayar ƙwayoyin tsoka da aikin motsa jiki kuma yana ƙara yawan ƙwayar tsoka.
• Creatine kuma yana ƙara yawan ruwa a cikin ƙwayoyin tsoka. Wannan yana haifar da ƙwayoyin tsoka don kumbura kaɗan kuma suna haifar da sigina don haɓakar tsoka.
• Wannan ƙarin yana ƙara matakan hormones da ke cikin haɓakar tsoka, kamar IGF-1.
• Wasu nazarin sun nuna cewa creatine na iya rage rushewar sunadarai a cikin tsokoki.
• Gabaɗaya, masu bincike da yawa sun yi nazarin haɓakar creatine da motsa jiki kuma sun kammala cewa zai iya taimakawa haɓaka ƙwayar tsoka.

Protein

• Protein ya fito waje a matsayin mafi kyawun kari na ginin tsoka. 
• Samun isasshen furotin yana da mahimmanci don gina tsoka. Musamman, don samun tsoka, dole ne ku cinye furotin fiye da yadda jiki ke rushewa.
• Duk da yake yana yiwuwa a sami duk furotin da kuke buƙata daga abinci mai wadatar furotin, ƙila ba koyaushe kuke cimma wannan ba.
• Idan kuna tunanin ba ku cin isasshen furotin, yana iya zama kyakkyawan ra'ayi don ɗaukar ƙarin furotin.
• Akwai nau'ikan kari daban-daban da ake samu. Amma wasu daga cikin shahararrun sune whey, casein, da furotin soya. Sauran abubuwan gina jiki sune waɗanda ke ware daga ƙwai, naman sa, kaza, ko wasu hanyoyin.
• Bincike ya nuna cewa samun karin furotin ta hanyar karin furotin yana haifar da karin tsoka ga mutanen da ke motsa jiki idan aka kwatanta da shan karin carbohydrates.
• Mutanen da ke ƙoƙarin gina tsoka yakamata su sami gram 1,2-2,0 na furotin a kowace laban. 

Beta-alanine 

• Beta-alanineAmino acid ne wanda zai rage gajiya da haɓaka aikin motsa jiki. Yana taimakawa wajen ƙara yawan ƙwayar tsoka.
• Lokacin da aka haɗa shi da shirin motsa jiki na beta-alanine, yana tallafawa ginin tsoka.

sarkar amino acid

• Amino acid mai rassa (BCAA)Ya ƙunshi amino acid daban-daban guda uku: leucine, isoleucine, da valine.
• Ana samunsa a mafi yawan tushen furotin, musamman sunadaran da aka samu daga dabba kamar nama, kaza, kwai, kiwo, da kifi.
• BCAAs suna da mahimmanci don gina tsoka. Yana da kusan kashi 14% na amino acid a cikin tsokoki.
• Kusan kowa yana cinye BCAAs daga abinci kowace rana. Hakanan ana iya ɗaukar BCAA azaman kari.
• Ƙananan binciken ya nuna cewa BCAA na iya ƙara yawan ƙwayar tsoka ko rage asarar tsoka.
• Ƙarin BCAA na iya zama da amfani idan ba ku cinye isassun furotin mai inganci daga abinci.

Beta-hydroxy beta-methylbutyrate (HMB)

• Beta-hydroxy beta-methylbutyrate (HMB) kwayar halitta ce da ake samarwa lokacin da jiki ke sarrafa amino acid leucine.
• HMB ne ke da alhakin wasu fa'idodin furotin da leucine a cikin abinci mai gina jiki. Yana da mahimmanci musamman ga rushewar sunadaran tsoka.
• Yayin da HMB ke samar da ita ta dabi'a ta jiki, ɗaukar shi azaman kari yana ba da matakan girma kuma yana da amfani ga tsokoki.

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