Abincin makamashi

Wadatacce

• Fat a matsayin abinci mai kuzari
• Abincin kuzari a cikin horo

Abincin makamashi galibi ana wakiltar shi da abinci mai wadataccen carbohydrates, kamar burodi, dankali da shinkafa. Carbohydrates sune abubuwan gina jiki mafi mahimmanci don ƙwayoyin ƙwayoyin kuzari, don haka suna da sauƙi da sauri don amfani.

Don haka, abinci kamar:

• Hatsi: shinkafa, masara, couscous, taliya, quinoa, sha'ir, hatsin rai, hatsi;
• Tubers da asalinsu: Turanci dankalin turawa, dankalin turawa, manioc, rogo, yam;
• Abincin alkama: burodi, waina, taliya, kukis;
• Kayan kafa: wake, wake, wake, waken soya, wake;
• Kudan zuma.

Baya ga abinci mai kuzari, akwai kuma tsara abinci da gina su, waɗanda ke yin wasu ayyuka a cikin jiki kamar warkarwa, haɓakar sabbin ƙwayoyin halitta da kuma tsarin samar da sinadarin hormonal.

Koyaya, ɗayan waɗannan ƙwayoyin abinci masu kuzari, magina da masu mulki, ya kamata a rude da abinci mai motsawa, wanda ke da aiki daban a jiki. Duba bambance-bambance a cikin bidiyo mai zuwa:

Fat a matsayin abinci mai kuzari

Yayinda 1 g na carbohydrate yana bada kimanin 4 kcal, 1 g na kitse yana bada 9 kcal. Don haka, jiki ma yana amfani dashi azaman tushen makamashi don kiyaye ingantaccen aiki na ƙwayoyin halitta. Wannan rukuni ya hada da abinci irin su man zaitun marassa kyau, kirjin goro, almond, gyada, butter, avocado, chia seed, flaxseed, sesame, man kwakwa da kuma kitse na halitta da ake samu a nama da madara.

Baya ga samar da kuzari, kitse yana kuma shiga cikin membrane wanda yake iyakance dukkan kwayoyi, jigilar kayan abinci mai gina jiki a cikin jini, yana samar da mafi yawan kwakwalwa kuma yana shiga cikin samar da homonin jima'i.

Abincin kuzari a cikin horo

Abincin mai kuzari yana da matukar mahimmanci don kiyaye ganuwa da ingancin horo, kuma yakamata a cinye su adadi mai yawa galibin mutanen da suke son samun karfin tsoka.

Waɗannan abinci ya kamata a haɗa su a cikin wasan motsa jiki, kuma ana iya yin haɗuwa kamar: ayaba tare da hatsi da zuma, sandwich cuku ko kuma ɗan itace mai laushi tare da hatsi, misali. Bugu da kari, yakamata a cinye su bayan motsa jiki, tare da wasu tushen sunadarai, don karfafa dawo da tsoka da hauhawar jini.

Kalli bidiyon da ke gaba ka san abin da za ka ci kafin da bayan motsa jiki:

Duba ƙarin nasihu akan abin da za'a ci a cikin wasan motsa jiki da kuma motsa jiki.