Kayan Abinci Guda 5 Wanda Zai Iya Taimaka Maka Ka Gyara Tsoka

Wadatacce

• Dankali
• Gwada:
• Kayan kafa
• Gwada:
• Cikakken hatsi
• Gwada:
• Kwayoyi da iri
• Gwada:
• Smoothies
• Nasihu kan Smoothie:
• Gwada waɗannan haɗuwa:
• Zaɓuɓɓukan tsire-tsire don taimakawa wajen gina tsoka ba su da iyaka

Ka yi tunanin ba za ka iya gina tsoka mai laushi a kan abincin da ke kan tsire-tsire ba? Waɗannan abinci guda biyar sun ce ba haka ba.

Duk da yake koyaushe ni mai son motsa jiki ne, abin da na fi so shi ne ɗaukar nauyi. A wurina, babu abin da ke kwatankwacin jin na iya ɗaga wani abu wanda a da ba za ku iya ba.

Lokacin da na fara sauya tsarin cin abincin shuka, ina da damuwa game da ko abincin da ake shukawa zai isa ya wadatar da yawan motsa jikin da nake yi, musamman idan ya kasance game da gina tsoka.

Na kasance mai nuna shakku da farko, amma bayan dan bincike sai na ga ba abu mai wahala ba ne a ciro abinci wanda ba wai kawai ya taimaka min wajen gina tsoka ba amma yana taimakawa cikin saurin dawowa da kuma karfin matakan karfi.

A takaice, abinci mai gina jiki yana dacewa da motsa jiki, kamar yadda na tattauna a baya. Duk abin da yake ɗauka shine ƙaramin ilimi da tunani a waje da akwatin don haɓaka fa'idodi.

Kuma wannan shine inda zan iya taimakawa wajen ba da ɗan wahayi.

Ko kun kasance sababbi a dakin motsa jiki ko gogaggen ɗan wasa, idan kuna neman yin amfani da abincin tsire-tsire amma kuna damuwa game da ƙwayar tsoka, Na rufe ku.

Da ke ƙasa akwai abinci na tsire-tsire guda biyar da na fi so waɗanda za su iya taimakawa taimako wajen murmurewa da gina tsoka mai ƙarfi.

Dankali

Yana da mahimmanci a kiyaye buƙatun caloric yayin cin abinci don haɓakar tsoka da dawowa. Dankali shine cikakken zaɓi don wannan. Suna da wadataccen carbohydrates, waɗanda ke samar da tushen makamashi da ake buƙata.

Ina son dankalin turawa musamman saboda suna cikewa, suna da daɗi, kuma suna da wadatar ƙwayoyin cuta. Kowace dankalin turawa da kuka zaba, ina ba da shawara ku ci su kafin aikinku don kuzari ko bayan aikinku don murmurewa.

Gwada:

• dankalin turawa da wake, masara, da salsa
• salatin dankalin turawa tare da kayan lambu da mustard (tsallake mayo!)

Kayan kafa

Legumes na ƙafa sune kyakkyawan tushen ƙarfe kuma. Yi ƙoƙarin cinye su bayan aikinku don sake cika ɗakunan ajiyar kuzari da samar da tushen furotin don haɓaka haɓakar tsoka.

Babban abun cikin su yana taimakawa wajen shayar da abinci, saboda fiber yana da alaƙa da kiyaye ƙwayoyin cuta masu ƙoshin lafiya, wanda ke inganta narkewar abinci mafi kyau. Wannan yana kara darajar abincin da kuke ci.

Hakanan akwai babban dangin wake da lentil da za a zaɓa daga. Ana iya aiki da su a cikin jita-jita daban-daban, don haka tabbas za ku sami dandano - da abinci - da kuke jin daɗi.

Gwada:

• jan miyar lentil tare da abincinku bayan motsa jiki
• burrito na wake, gami da tushen dukkanin hatsi (tunani quinoa ko farro)

Cikakken hatsi

Cikakken hatsi shine lafiyayyen carbohydrates, wanda tuni ya basu nasara a cikin littafina. Hakanan suna dauke da furotin, kuma wasu hanyoyin suna da arzikin antioxidants.

Dukan tsire-tsire galibi suna da fa'idodi da yawa, kuma hatsi cikakke misali ne na wannan. Cinye su kafin motsa jiki don kyakkyawan tushen makamashi.

Gwada:

• hatsi cikakke tare da shuɗi
• dukan-hatsi maku yabo tare da avocado

Kwayoyi da iri

Kwayoyi da tsaba suna da furotin da yawa kuma suna da ƙarfi. Dabino na goro, misali, yana da kusan furotin. Idan kuna neman ƙara tushen tushen adadin kuzari mai sauƙi a cikin abincinku, kwayoyi da tsaba sune hanyar yin shi.

Fats a cikin kwayoyi da iri suma suna haɓaka shayarwar gina jiki na bitamin mai narkewa na A, D, K, da E, saboda haka yana da fa'ida don haɗa su a cikin abinci mai wadataccen abinci.

Gwada:

• pistachios da aka jefa a cikin salatin
• man shanu da aka baza a dunƙulen hatsi

Smoothies

Duk da cewa wannan ya fi na cin abinci ko abun ciye-ciye fiye da takamaiman abinci, sai na ji kamar har yanzu masu laushi sun cancanci ambaton. A ganina, sannu sannu a hankali a cikin lafiyar duniya an kafa ta. Smoothies suna da ban sha'awa sosai kuma suna shirya naushi na abinci. Kuma abubuwan da suka dace sun sanya shi cikakken zaɓi na wasan motsa jiki.

Nasihu kan Smoothie:

• Fara da tushe mai ɗanɗano. Zai yi, wanda ke inganta haɓakar jini (nitric oxide na faɗaɗa, ko buɗewa, jijiyoyin ku).
• Berriesara 'ya'yan itace tunda sun cika tare da antioxidants, wanda ke tsawanta rayuwar nitric oxide.
• Flaara 'ya'yan flax ko' ya'yan hatsi don haɗa tushen kitse da furotin.
• Anotherara wani nau'in 'ya'yan itace don zaƙi da carbohydrates ɗin da kuke buƙata don kuzari.
• Haɗa hatsi mai bushe don ƙarin haɓakar fiber.
• A ƙarshe, hada da ko dai madara mai tsire-tsire ko ruwa.
  • Kale, strawberry, mango, oats, flax seed, ruwan kwakwa
  • alayyafo, abarba, shudawa, 'ya'yan hatsi, madarar almond

Gwada waɗannan haɗuwa:

• Pre-motsa jiki ko karin kumallo: oatmeal tare da berries
• Motsa jiki bayan kammalawa ko abincin rana: miyar kunkuru tare da dankalin turawa da aka ɗora
• Abincin dare: salatin zuciya wanda aka jujjuya da goro da wake

Zaɓuɓɓukan tsire-tsire don taimakawa wajen gina tsoka ba su da iyaka

Kamar yadda kake gani, akwai zaɓuɓɓukan tushen tsirrai marasa iyaka don haɓaka ƙarfin motsa jiki da gina tsoka. Ka tuna, mabuɗin gina tsoka shine motsa jiki. Tabbatar da abincin ku na kiyaye ku da ƙarfi da kuzari da cinye isasshen adadin kuzari don kula da haɓakar tsoka.

Sara Zayed ta fara Posifitivy a shafin Instagram a 2015. Yayin da take aiki a matsayin cikakken injiniya bayan kammala karatun ta na kwaleji, Zayed ya karba takardar shaidar Gina Jiki daga Jami'ar Cornell kuma ya zama mai ba da horo na sirri na ACSM. Ta yi murabus daga aikinta don yin aiki don Ethos Health, tsarin aikin likita na rayuwa, a matsayin marubucin likita a Long Valley, NJ, kuma yanzu yana makarantar likita. Tana gudanar da rabi marathons takwas, cikakkiyar marathon, kuma tayi imani sosai da ƙarfin cikakken abinci, abinci mai gina jiki da sauye-sauyen rayuwa.Hakanan zaka iya nemo ta akan Facebook sannan kayi rijista da shafinta.