Abinci don ayyana ciki

Wadatacce

• Abinci don haɓaka ƙwayar tsoka
• Misali na tsarin abinci don ayyana ciki
• Abinci don ayyana ciki da ƙara nauyi

Babban sirrin abinci wanda zai baka damar ayyanawa da bunkasa ciwan ka shine kara yawan abincin ka na gina jiki, rage cin abinci mai mai da kuma zaki da kuma motsa jiki, don rage kitse akan yankin ka da kuma baiwa tsokoki damar bayyana. kuma bayyane.

Don haka, don kammala wannan shirin abincin, ga kuma atisaye 6 don bayyana ma'anar ɓacin rai, wanda mai koyarwar mu ya shawarta.

Abinci don haɓaka ƙwayar tsoka

Mafi yawan abincin da aka ba da shawarar ga waɗanda suke buƙatar haɓaka ƙwayar tsoka da ƙona kitse na ciki sune:

• Naman sa, musamman naman gasasshiyar kaza da nono turkey: suna da furotin da yawa kuma suna dauke da kitse mara nauyi. Koyaya, jan nama, kamar naman alade ko naman sa, shima na iya zama zaɓi, zai fi dacewa cire kitse mai ganuwa;
• Kifi da abincin teku, yawanci tuna, kifin kifi, kifin kifi ko mussels: suna dauke da furotin da yawa wadanda ke taimakawa ci gaban tsoka, ban da omega 3, wanda ke ba da tabbacin lafiyar zaren tsoka;
• Qwai: abinci ne mai wadataccen sunadarai masu darajar ƙimar halitta, wanda aka gabatar dashi a sarari, wanda tsokoki ke amfani dashi sauƙin. Don haka, ana bada shawarar a ci akalla kwai daya a rana, sai dai a game da mutanen da ke da tarihin yawan kwayataron, amma wanda zai iya cin fari kawai;
• Madara da kayayyakin kiwo, kamar yogurt, cuku ko cuku na ricotta: su ma wani babban tushen furotin ne kuma galibi suna dauke da karamin gishiri, wanda ke kauce wa riƙe ruwa. Koyaya, yana da mahimmanci a guji cuku mai rawaya saboda suna da kitse mai yawa da gishiri;
• Soya: hanya ce mai kyau don samun amino acid na ƙimar ƙimar halitta tare da ƙananan kitse, mai mahimmanci don ci gaban tsokoki. Hanyoyi masu kyau na cin waken soya sune waken soya ko tofu, misali;
• Tsaba, kamar goro ko gyada: suna da wadataccen furotin, amma kuma suna ƙunshe da adadin kuzari da yawa kuma, sabili da haka, kawai ya kamata ku ci kusan cokali biyu na man ƙasa.

Wata hanyar samun ingantaccen furotin daga tushen tsirrai shine hada hatsi da hatsi kamar su wake da shinkafa.

Bugu da kari, domin ayyana azumin ciki da bushe ciki, ya kamata ku sha kimanin gilashin ruwa 8 a rana, ban da ruwan da ake sha yayin atisaye, don hana cizon, cuwa-cuwa, inganta aikin koda da kuma kawar da kayayyakin sakamakon kwayar sunadarai.

Misali na tsarin abinci don ayyana ciki

NA adadin furotin da aka ba da tallafi a kowace rana gram 1 ne na kowane kilogiram na nauyi, wanda, don mutum na kilogiram 70, na iya zama kwatankwacin kusan:

Dabara mai kyau don haɓaka ƙwayar tsoka na iya zama don cin gram 1.5 na furotin don kowane kilogiram na nauyi. Amma wannan ya kamata a yi kawai yayin yin motsa jiki mai ƙarfi, ƙarƙashin jagorancin mai ba da shawara na jiki da masanin abinci mai gina jiki, don kar cutar da koda.

Don kammala wannan abincin, ana iya amfani da ƙarin bitamin ko abubuwan gina jiki kafin da bayan horo, duk da haka, dole ne masanin abinci ya ba da shawarar su don su dace da bukatun mutum. Duba jerin manyan abubuwanda ake amfani dasu don samun karfin tsoka.

Abinci don ayyana ciki da ƙara nauyi

Abincin da za a ayyana ciki da kara nauyi ya zama daidai da abincin da aka gabatar a baya, duk da haka, yana da mahimmanci a wuce yanayin saurin jiki ta yadda ba za a sake kona tsokar jiki ba dole. Don haka, wasu mahimman bayanai sune:

• Ku ci kowane 2 ko 3 hours don kula da ajiyar kuzarin jiki, hana ɓarkewar tsoka;
• Ku ci furotin tare da kowane abinci, amfani da abinci kamar su curd, goro ko tuna don kayan ciye-ciye tsakanin manyan abinci;
• Guji horo ba tare da cin abinci bakamar yadda yake rage yawan kuzari kuma yana haifar da ɓarke ​​tsoka yayin horo. Kyakkyawan shawara ita ce cin ayaba tare da dinke man hatsi na mintina 30 kafin horo;
• Sha motsa jiki bayan motsa jiki ko kuma ci mashayar furotin kai tsaye don haɓaka haɓakar tsoka;
• Cin farantin abinci1 awa bayan horo, dauke da nama ko kifi + shinkafa, taliya, dankalin turawa ko kwai 2 + yankakken gurasar hatsi 2 tare da kayan lambu.

Sabili da haka, don haɓaka nauyi ba tare da samun ciki ba, ya zama dole don haɓaka yawan adadin kuzari. Duba adadin adadin adadin kuzari da yakamata ku ci a rana ta hanyar sanya bayanan ku a cikin wannan kalkuleta na BMI kuma ku gano yadda ake haɓaka adadin kuzari ta hanyar lafiya da wannan bidiyo: