10 mafi kyawun abinci don samun karfin tsoka

Wadatacce

• 10 abinci don samun karfin tsoka
• Bayanin abinci na abinci don hauhawar jini
• Kari don samun karfin tsoka

Abinci don samun karfin tsoka suna da wadataccen sunadarai kamar nama, ƙwai da legumes kamar su wake da gyada, misali. Amma baya ga sunadarai, jiki yana kuma bukatar karfi da kitse mai kyau, wadanda ake samu a cikin abinci kamar kifin kifi, tuna da avocado.

Waɗannan abincin suna taimakawa don ba da ƙarin kuzari don horo da samar da sunadarai don ƙirƙirar tsoka, bayar da gudummawa don samar da hawan jini.

10 abinci don samun karfin tsoka

Mafi kyawun abinci don samun ƙarfin tsoka wanda baza'a iya ɓacewa daga cin abincin hawan jini ba shine:

1. Kaza: yana da wadataccen furotin da sauƙin amfani a duka manyan abinci da ciye-ciye;
2. Nama: dukkanin nama suna da wadataccen furotin da baƙin ƙarfe, abubuwan gina jiki waɗanda ke motsa hauhawar jini da ƙara yawan iskar oxygen a cikin tsokoki;
3. Kifi: ban da sunadarai, yana da wadataccen omega 3, mai kyau mai ɗauke da tasirin kumburi, wanda ke taimakawa wajen dawo da tsoka;
4. Kwai: ban da kasancewa babban tushen furotin, ya kuma ƙunshi ƙarfe da bitamin B, waɗanda ke inganta iskar oxygen na tsokoki da haɓaka haɓakar su;
5. Cuku: musamman cuku-mai mai mai yawa, kamar ma'adanai da rennet, saboda suna ƙara yawan adadin kuzari a cikin abincin kuma suma suna da furotin;
6. Gyada: wadatacce a cikin sunadaran B da bitamin, ban da antioxidants waɗanda ke son murmurewar tsoka a cikin aikin motsa jiki;
7. Kifin Tuna: wadatacce a cikin omega-3 kuma mai sauƙin amfani, tushe ne na sunadarai da ƙwayoyi masu kyau waɗanda za a iya amfani da su a ciye-ciye ko motsa jiki bayan motsa jiki;
8. Avocado: kyakkyawan tushen adadin kuzari da mai mai kyau, ƙara yawan kuzari da antioxidants na gado. Ana iya ƙara shi a cikin salatin abincin rana ko cikin bitamin a cikin aikin gaba ko bayan-motsa jiki;
9. Madara: wadatacce a cikin sunadarai, alli, phosphorus da magnesium, ma'adanai masu mahimmanci don haɓaka ƙarancin tsoka da haɓaka aikin horo;
10. Wake: babban tushen furotin na kayan lambu, yana samun wadata idan aka cinye shi da shinkafa a cikin manyan abinci, saboda yana samar da kyakkyawan amino acid ga tsokoki.

Abinda yafi dacewa a cikin abinci don samun karfin tsoka shine cewa duk abinci yana da tushen tushen furotin, kuma ya zama dole a haɗa da abinci irin su cuku, ƙwai, yogurt da nama a cikin kayan ciye-ciye. Wannan dabarun yana samarda adadin amino acid mai tsoka ga tsokoki a tsawon yini, yana fifita hauhawar jini. Duba cikakken jerin a: Abincin mai wadataccen furotin.

Kalli bidiyon ku ga yadda ake samun karfin tsoka:

Bayanin abinci na abinci don hauhawar jini

Tebur mai zuwa yana nuna adadin adadin kuzari, furotin da mai domin abinci 10 da aka nuna don hauhawar jini:

Waɗannan abinci suna da sauƙin haɗawa a cikin abincinku na yau da kullun, kuma ya kamata a cinye su tare da kyawawan hanyoyin samar da abinci mai ƙwanƙwasa, kamar shinkafa, taliya iri-iri, 'ya'yan itace da burodin hatsi.

Kari don samun karfin tsoka

Abubuwan da aka fi amfani dasu don samun karfin tsoka sune Whey Protein, wanda aka yi shi daga furotin na whey, da kuma Creatine, wanda shine amino acid wanda ke aiki azaman ajiyar kuzari ga tsoka kuma yana motsa cutar hawan jini.

Yana da mahimmanci a tuna cewa waɗannan da sauran abubuwan haɓaka yakamata a cinye su bisa ga jagorar mai gina jiki, wanda zai nuna wanne ne mafi kyau kuma nawa za'a yi amfani dashi gwargwadon halaye da nau'in horo na kowane mutum. Ara koyo a: Kari don samun karfin tsoka.