Mafi kyawun abincin da za ku ci kafin da bayan aikinku

Wadatacce

• Muhimmancin Cin Abinci Kafin Aiki
• Abin da za ku ci Kafin motsa jiki
• Muhimmancin Cin Abinci Bayan Aikin Aikinku
• Abin da za ku ci bayan motsa jiki
• Bita don

Idan ya zo ga dacewa, akwai wasu tambayoyi na duniya waɗanda kwararru ke jin kusan kowace rana: Ta yaya zan sami mafi kyawun motsa jiki na? Ta yaya zan iya rage nauyi da sauri, ƙona mafi yawan adadin kuzari, kuma in sami ƙarfin isa don yin iko ta kowane zaman horo? Duk da yake akwai wasu abubuwa waɗanda zasu iya shafar yanayin ku na musamman, akwai amsa ɗaya mai sauƙi wacce ta shafi duk waɗannan tambayoyin: Ku ci! Musamman musamman, ku ci abincin da ya dace a lokacin da ya dace. A ƙasa, duk abin da kuke buƙatar sanin game da abin da za ku ci kafin da bayan motsa jiki.

Kamar mata da yawa, Na kasance ina tunanin hanya mafi kyau don rage nauyi shine yin aiki tukuru da jira har lokacin cin abinci. Yanzu na san cewa mabuɗin samun da kuma kula da ƙwanƙwasa jiki shine haɗuwa da motsa jiki na yau da kullum da cin abinci mai kyau a lokacin da ya dace. (Karanta: Ba yunwa nakeji ba!)

Ci gaba da karantawa don ƙarin shawarwari game da abin da za ku ci kafin da abin da za ku ci bayan motsa jiki don ƙona mafi yawan adadin kuzari, kasancewa da kuzari, gina tsoka mai raɗaɗi, rasa nauyi, da hanzarta murmurewa.

Muhimmancin Cin Abinci Kafin Aiki

Ko kun ci abinci ko kuma ba ku ci ba kafin motsa jiki, bincike ya nuna cewa jiki yana ƙone adadin mai. Koyaya, kuna iya haifar da gaske asarar tsoka idan kuna aiki akai-akai akan komai a ciki. (Mai dangantaka: Duk abin da kuke Bukatar Ku sani Game da Kona Fat da Ginin Ginin)

Ga dalilin da yasa: Lokacin da kuke jin yunwa, jikin ku yana shiga yanayin rayuwa kuma yana jan furotin daga tsoka maimakon daga kodan ku da hanta, inda jiki ke neman furotin. Lokacin da wannan ya faru, kun rasa ƙwayar tsoka, wanda zai iya rage jinkirin aikin ku kuma ya sa ya yi muku wuya ku rasa nauyi. Bugu da ƙari, idan kuna motsa jiki akan komai a ciki, ba ku ba wa kanku man da kuke buƙata don yin iko ta hanyar babban horo. (Ku ci ɗayan waɗannan abubuwan ciye-ciye kafin aikinku na gaba kuma ku juya jikin ku zuwa injin ƙona mai!)

Abin da za ku ci Kafin motsa jiki

Mafi kyawun cizon kafin motsa jiki ya ƙunshi wasu nau'ikan hadaddun carbohydrate da furotin. Makullin shine a sami jakar haɗaɗɗen hadaddun da carbohydrates masu sauƙi domin sakin kuzari yayin aikin motsa jiki ya kasance a hankali kuma ya tsaya tsayin daka cikin ayyukan yau da kullun.

Anan akwai wasu mafi kyawun abinci kafin motsa jiki da abubuwan ciye-ciye don kiyaye kuzari yayin aikinku.

• Brown shinkafa (1/2 kofin) tare da baki wake (1/2 kofin)
• Ƙananan dankalin turawa mai ɗanɗano tare da steamed ko ɗan gishiri mai ɗanɗano a cikin man zaitun (1 kofin)
• Ayaba tare da almond man shanu (2 tablespoons)
• Apple tare da man almond (2 tablespoons)
• Gurasar hatsi da yawa (10) tare da hummus (cokali 3)
• Oatmeal (1/2 kofin) tare da berries (1 kofin), zaki da stevia ko agave
• Apple da walnuts (1/4 kofin)
• Toast ɗin alkama gabaɗaya (yanki 1) tare da yankakken ayaba da daɗaɗɗen kirfa
• Girkanci yogurt (6 oganci) tare da haɗaɗɗiyar hanya (1/4 kofin)

Muhimmancin Cin Abinci Bayan Aikin Aikinku

Yayin motsa jiki, jikinka yana matsa glycogen (man fetur da aka adana a cikin tsokoki) don makamashi. Bayan kun gama fitar da wannan wakilcin na ƙarshe, tsokoki naku sun ƙare daga shagunan glycogen kuma sun karye. Lokacin da ya zo ga abin da za ku ci bayan motsa jiki, cin abinci ko shan wani abu wanda ya haɗu da furotin da carbohydrates minti 30 zuwa sa'a daya bayan motsa jiki ya sake cika ma'adinan makamashi, ginawa da gyara tsokoki da suka rushe, kuma yana taimakawa wajen ci gaba da ci gaba da ci gaba da ƙarfin makamashi. Kuma ku san wannan: Idan kuna neman ra'ayoyi kan abin da za ku ci bayan motsa jiki don rage nauyi, amsar har yanzu iri ɗaya ce. Ko da kuwa burin ku, jikin ku yana buƙatar waɗannan macronutrients don ƙara mai, in ba haka ba, zai rataya a zahiri. Kara adadin kuzari saboda yana cikin wannan yanayin rayuwa da aka ambata a sama.

Da zarar ka fara man fetur, mafi kyau za ka kasance. Bincike ya nuna cewa ikon jikin ku na cika shagunan tsoka yana raguwa da kashi 50 idan kun jira cin abinci sa'o'i biyu bayan motsa jiki idan aka kwatanta da cin abinci kai tsaye. Yi ƙoƙari ku shirya gaba kuma ku kawo abin sha na murmurewa zuwa dakin motsa jiki, ko shirya man gyada da sandwich jelly don ci idan kun gama. (Jelly ba shine kawai hanyar jin daɗin PB ba

Abin da za ku ci bayan motsa jiki

A cewar hukumar Jaridar Ƙungiyar Ƙasa ta Ƙasa ta Wasanni, Mafi kyawun abincin da za ku ci bayan motsa jiki ya ƙunshi furotin da ƙananan carbohydrate - kuma kuna son samun waɗannan abubuwan gina jiki nan da nan.

Don abin da za ku ci bayan motsa jiki, gwada waɗannan ra'ayoyin abinci masu sauri bayan motsa jiki don hanzarta farfadowa, haɓaka fa'idodin motsa jiki, da kuma taimakawa wajen kula da tsoka mai laushi:

• Girke-girke na furotin da aka yi da rabin ayaba, cokali ɗaya na furotin foda, madarar almond, da tsaba na hemp (mafi kyawun furotin)
• Salatin tare da gasasshen kaji (1/2 kofin), man zaitun mai haske, da vinegar
• Sautéed ko kayan lambu da aka dafa (1 kofin) tare da tofu ba GMO (1/2 kofin)
• Quinoa tasa (1 kofin) tare da blackberries (1 kofin) da pecans (1/4 kofin)
• Gurasar alkama (yanka guda 2) tare da danyen gyada (cokali 2) da agave nectar
• Burrito tare da wake (1/2 kofin), shinkafa launin ruwan kasa (1/2 kofin), guacamole (2 tablespoons), da salsa
• Chicken gas (4 ozaji) tare da kayan lambu da aka dafa ko dafaffen (1 kofin)
• Omelet (2 qwai) cushe da sautéed kayan lambu (1/2 kofin) da avocado (1/4 na 'ya'yan itace, sliced)
• Salmon da aka gasa (oza 4) tare da gasa dankalin turawa mai zaki (oza 5)
• Gurasa na alkama (yanka 2) tare da tuna (oz 3) gauraye da hummus (cokali 2), ganyen alayyafo (kofu 1/2)
• Madara Chocolate (1 kofin)

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