Abinci don samun ƙwayar tsoka

Wadatacce

• Yadda ake kara karfin tsoka
• 1. Amfani da adadin kuzari fiye da yadda kuke ciyarwa
• 2. Kar a tsallake abinci
• 3. Yawan shan protein
• 4. Cin kyawawan kitse
• 5. Sha ruwa mai yawa
• 6. Shan a kalla ‘ya’yan itace 2 a rana
• 7. Guji sikari da abinci da aka sarrafa

Abincin da zai kara yawan jijiyoyin jiki ya hada da dabaru irin su shan karin adadin kuzari fiye da yadda kuke kashewa, kara yawan furotin a rana da kuma cin mai mai kyau. Baya ga ingantaccen abinci, yana da mahimmanci ayi atisaye na yau da kullun wanda ke buƙatar ɗimbin tsoka, saboda wannan hanyar ana ba da ƙarfin hawan jini zuwa jiki.

Yana da mahimmanci a tuna cewa domin samun kumburi da rasa kitse a lokaci guda, dole ne mutum ya guji shan sukari, farin fulawa da kayayyakin masana'antu, domin sune manyan abubuwan da ke motsa samar da kitse a jiki.

Tsarin abinci don kara karfin tsoka ya banbanta gwargwadon ƙarfin motsa jiki da girma, jima'i da shekarun kowane mutum, duk da haka tebur mai zuwa yana ba da misali na menu don samun ƙarfin tsoka:

Yana da mahimmanci a tuna cewa kawai bayan kimantawa tare da masanin abinci mai gina jiki zai yiwu a san ko ya zama dole don ƙara ƙarin don samun ƙarfin tsoka, saboda yawan amfani da waɗannan kayan na iya cutar da lafiya. Bugu da ƙari, don wannan menu don taimakawa wajen samun ƙwayar tsoka, yana da mahimmanci a haɗa shi da aikin motsa jiki na yau da kullun da ƙarfi.

Kalli bidiyon da ke ƙasa kuma ku koyi yadda za ku haɗa da wadataccen abinci mai gina jiki a cikin abincinku:

Yadda ake kara karfin tsoka

Don kara yawan jijiyoyin jiki yana da mahimmanci a kula da adadin kalori da ake ci a rana, nau'in abinci, yawan ruwan da ake sha da kuma yawan motsa jiki da kuma ƙarfinsa. Anan akwai matakai 7 don haɓaka sakamakonku:

1. Amfani da adadin kuzari fiye da yadda kuke ciyarwa

Yin amfani da adadin kuzari fiye da yadda kuka ciyar yana da mahimmanci don samun saurin tsoka da sauri, saboda yawan adadin kuzari, tare da ayyukan motsa jiki, zai ba ku damar ƙara ƙwayoyin ku. Don gano yawan adadin kuzari da kuke buƙatar cinyewa kowace rana, gwada akan mai kalkuleta mai zuwa:

2. Kar a tsallake abinci

Gujewa tsallake abinci yana da mahimmanci don ya zama zai yuwu a isa dukkan adadin kuzari da ake buƙata a rana, ba tare da motsa yiwuwar asarar ƙarancin abinci yayin azumin mai tsawo ba. Da kyau, ya kamata a riƙa cin abinci sau 5 zuwa 6 a rana, tare da ƙarin hankali a karin kumallo, kafin da motsa jiki bayan motsa jiki.

3. Yawan shan protein

Consumptionara yawan amfani da furotin ya zama dole don ba da damar haɓakar tsoka, kuma yana da mahimmanci a rarraba abinci mai tushen furotin da kyau ko'ina cikin yini, kuma ba a mai da hankali kan abinci 2 ko 3 kawai ba. Wadannan abincin galibi sun fi na dabbobi, kamar nama, kifi, kaza, cuku, kwai da madara da kayayyakin kiwo, amma ana iya samun sunadarai cikin adadi mai yawa a cikin abinci kamar su wake, wake, gyada, gyada da kaji.

Bugu da kari, a wasu lokuta yana iya zama dole don amfani da sinadaran gina jiki, kamar su furotin whey da casein, musamman ana amfani dashi a bayan motsa jiki ko don haɓaka ƙimar abinci mai ƙarancin abinci mai ƙarancin furotin a cikin yini. Duba 10 mafi kyawun kari don samun karfin tsoka.

4. Cin kyawawan kitse

Akasin abin da ake tsammani, cinye kitse mai kyau yana taimakawa rage tarin kitse a cikin jiki kuma yana taimakawa ƙaruwar adadin kuzari a cikin abinci don samun karfin tsoka. Wadannan kitse suna nan a cikin abinci kamar su avocado, man zaitun, zaitun, gyada, man gyada, flaxseed, kirji, gyada, gyada, macadamia, kifi kamar tuna, sardines da kifin kifi.

A cikin yini, ana iya haɗa waɗannan abincin a cikin abubuwan ciye-ciye kamar girke-girke na crepe, fitattun cookies, yogurts, bitamin da manyan abinci.

5. Sha ruwa mai yawa

Shan ruwa mai yawa yana da matukar mahimmanci don motsa hawan jini, saboda don ƙwayoyin tsoka su yi girma, ana buƙatar ƙarin ruwa don cika girman su. Idan ba a sami isasshen ruwan sha ba, ribar da ke cikin tsoka za ta yi ta hankali da wahala.

Babban mutum mai lafiya yakamata ya sha ruwa aƙalla 35 ml na kowane kilogiram na nauyi. Don haka, mutumin da yake nauyin kilo 70 zai buƙaci aƙalla ya sha milyon 2450 na ruwa kowace rana, yana da mahimmanci a tuna cewa abubuwan roba ko na suga ba sa ƙidaya a cikin wannan asusun, kamar su abubuwan sha mai laushi da giya.

6. Shan a kalla ‘ya’yan itace 2 a rana

Amfani da fruitsa fruitsyan 2a fruitsa aƙalla guda 2 a rana yana da mahimmanci don samun bitamin da kuma ma’adanai waɗanda ke daɗin murmurewar tsoka bayan horo, suna fifita saurin sabuntawar ƙwayar tsoka.

Bugu da kari, bitamin da kuma ma'adanai da ke cikin 'ya'yan itatuwa da kayan marmari suna da mahimmanci ga raunin jijiyoyi, rage jin kasala yayin atisaye da karfafa garkuwar jiki.

7. Guji sikari da abinci da aka sarrafa

Guji abinci mai sarƙaƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙƙwyen kann abinci da ke sarrafawa mai mahimmanci yana da mahimmanci don guje wa haɓakar mai a jiki, musamman tun lokacin da abinci don samun yawan jiki ya rigaya yana da yawan adadin kuzari. Don haka, don hana samun nauyi daga yin kitse, ya zama dole a cire daga abinci irin na abinci kamar su zaƙi, kukis, waina, tos, abinci mai sauri, tsiran alade, tsiran alade, naman alade, cheddar cuku da naman alade ko naman alade.

Ya kamata a musanya waɗannan abincin da burodin da aka toya, da kek da kuma waina iri-iri, cuku irin su rennet, ma'adinai da mozzarella, ƙwai, nama da kifi.