Lafiya mai kyau don motsa jiki

Wadatacce

• 1. Kafin horo - ingest carbohydrates
• 2. Bayan horo - cin furotin
• Karanta kuma:

Lafiyayyen abinci don motsa jiki yakamata yayi laakari da irin ƙarfi da tsarfin motsa jiki da kuma haƙiƙa.

Koyaya, gabaɗaya, kafin horo, ya kamata a ba da fifiko ga carbohydrates tare da ƙananan glycemic index don haka, ban da samar da kuzarin da ake buƙata, rage yunwa yayin horo. Bayan horarwa yana da kyau a ci abinci tare da babban alamomin glycemic kamar burodi, jam, zuma, guava don saurin maye gurbin kuzari da inganta murmurewar tsoka.

1. Kafin horo - ingest carbohydrates

Tsakanin minti 20 zuwa 30 kafin motsa jiki, ya kamata ku ci ɗayan zaɓuɓɓuka masu zuwa:

• 200 ml na 'ya'yan itace mai laushi tare da yogurt na halitta (tare da hatsi don sanya shi kuzari sosai);
• 250 ml pear ruwan 'ya'yan itace;
• 1 kwano na gelatin tare da yogurt.

Kafin fara horon yana da muhimmanci a ci abinci mai ƙwanƙwasa, don jiki bai yi amfani da tsokoki a matsayin tushen makamashi ba, guje wa cin abinci mai wuya irin su burodi da cuku, waɗanda ke buƙatar ƙarin lokaci don narkewa.

2. Bayan horo - cin furotin

Har zuwa kusan mintuna 30 bayan motsa jiki mutum ya ci ɗayan zaɓuɓɓuka masu zuwa:

• Kwai: hada da kwai, yogurt da kadan sukari;
• Yogurt ko madara tare da sabon cuku ko naman alade;
• Salatin Tuna.

Bayan horo, yana da mahimmanci a sha sunadarai don haɓaka sake ginawa da haɓakar ƙwayar tsoka, ana buƙatar a wasu lokuta amfani da kayan abinci na furotin.

Duba wasu misalan kayan ciye-ciye:

Adadin ingest ya dogara ne akan ƙarfin aikin motsa jiki, don haka yana da mahimmanci a tuntuɓi masanin abinci mai gina jiki. Misali, idan aikin yana da ƙarfi sosai kuma fiye da awa ɗaya, yana iya zama dole don amfani da abin sha na wasanni yayin horo don maye gurbin wutan lantarki.

Karanta kuma:

• Cin abinci mai kyau
• Gananan Abincin Abincin Glycemic
• Rage kitse da kara tsoka