Abin da za ku ci bayan horo

Wadatacce

• 1. Abincin da ke dauke da sinadarin carbohydrates
• 2. Abincin mai cike da sinadarai
• Lafiya kala kala
• 1. Yogurt tare da innabi da hatsi
• 2. Ayaba da oat pancakes
• 3. Madara, ayaba da apple mai laushi
• 4. Oat da flaxseed mashaya tare da busassun 'ya'yan itatuwa
• 5. Kaza, kwai da tumatir

Ciyarwa bayan horo ya kamata ya dace da burin horarwa kuma mutumin, wanda zai iya zama, rage nauyi, samun karfin tsoka ko kiyaye rayuwa mai kyau, kuma ya kamata mai ba da abinci ya ba da shawarar, saboda yana yiwuwa a nuna abincin da ya fi dacewa. dacewa da shekarun mutum, jinsi, nauyi da kuma manufa.

Abincin da yakamata a cinye bayan horo yakamata ya zama mai wadatar carbohydrates ko sunadarai, saboda suna taimakawa tsokoki don murmurewa daga motsa jiki kuma su kasance cikin ƙoshin lafiya, sake cika kuzarin da aka ɓatar yayin horo kuma, ta hanyar abinci da ruwa, yana yiwuwa a kula da jiki hydration wanda ya ɓace yayin horo saboda gumi.

1. Abincin da ke dauke da sinadarin carbohydrates

Abincin da ke cikin wadataccen carbohydrates yana taimakawa sake cika kuzarin da aka yi amfani dashi yayin horo, glycogen na tsoka, wanda ke da alhakin adana kuzari a cikin ƙwayoyin halitta da sabunta naman tsoka, suna kiyaye shi da lafiya.

Bayan horo, yakamata yazamto ya zama wadanda jiki yake saurin ɗauka, kamar su shinkafa, taliya, farin burodi, fruita fruitan itace, kamar ayaba, apụl, inabi ko farfasa masara.

Koyaya, adadin carbohydrates wanda dole ne mutum ya sha ya banbanta gwargwadon horarwar su, yana da mahimmanci a tuntubi masanin abinci mai gina jiki don ya daidaita tsarin abinci da yawan, don samun sakamako cikin sauri. Bincika waɗanne abinci ne masu ɗauke da carbohydrates.

2. Abincin mai cike da sinadarai

Abincin da ke cike da sunadarai masu ƙimar ƙimar halitta kamar su madara, yogurt na halitta, cuku, curd, kwai ko kaza na taimakawa don dawo da tsoka daga ƙoƙarin da kuka yi yayin horo da kuma kiyaye ƙwayoyinku lafiya.

Bayan horo, sunadaran da aka cinye dole ne su kasance masu kimar ilmin halitta domin suna dauke da amino acid din da suka wajaba ga lafiyayyen jiki kuma jiki yana amfani dasu cikin sauki.

Koyaya, don cimma burin horon da sauri, yana da matukar mahimmanci cewa mai ba da abinci ya zartar da abincin, don haka wannan da yawan abincin ya dace da kowane mutum. San manyan abinci mai wadataccen furotin.

Lafiya kala kala

Ciyarwa bayan horo ya kamata a yi a cikin mintuna 30 na farko zuwa awa 1 bayan motsa jiki, kasancewa mai mahimmanci don cin abinci mai ƙoshin lafiya, amma hakan yana da wadataccen abinci mai gina jiki, mai ɗauke da carbohydrates da sunadarai.

Lokacin yini wanda mutum yake horarwa, yana tasiri akan abin da zasu ci gaba, tunda idan horon yana gaban manyan abinci, za'a iya ciyarwar bayan horo tare da abinci kamar nama, shinkafa ko taliya, amma, idan horon shine yi a kowane lokaci na yini, abincin da za'a ci na iya zama lafiyayyen abun ciye-ciye, kamar:

1. Yogurt tare da innabi da hatsi

Yogurt shine asalin furotin mai mahimmanci, mai mahimmanci don kiyaye lafiyar tsokoki da haɗin gwiwa da kuma taimakawa jiki ya dawo bayan horo.Yaushan inabi da hatsi abinci ne masu wadataccen carbohydrate wanda ke bawa jiki kuzarin da yake amfani dashi kuma yayin motsa jiki.

Sinadaran:

• 1 yogurt mara kyau;
• Inabi 6;
• 3 tablespoons na oat flakes.

Shiri:

Saka a cikin kwano sa dukkan kayan hadin ka gauraya. Wannan lafiyayyen abun ciye-ciyen ana iya yin safiya da safe ko tsakiyar rana.

2. Ayaba da oat pancakes

Ayaba da hatsi abinci ne masu wadataccen abinci mai dauke da sinadarin (carbohydrates), wanda ke taimakawa wajen sake cike kuzarin da aka kashe yayin atisaye da bayar da jin koshi, yayin da farin kwai kyakkyawan tushe ne na furotin kuma, sabili da haka, yana taimakawa wajen kara yawan tsoka, a rage nauyi da kuma dawowa bayan motsa jiki .

Sinadaran:

• 3 tablespoons na oatmeal;
• 1 cikakke ayaba;
• Farin kwai 2.

Yanayin shiri:

A cikin wani abun hadewa ki sanya dukkan kayan hadin ki hade su har sai kin sami hadin kamala.

Bayan haka, a cikin kwanon rufi mai zafi, sanya ƙananan rabo, a barshi ya dahu kusan minti 3 zuwa 5, juya pancakes ɗin sa sannan a barshi ya dahu na lokaci ɗaya.

3. Madara, ayaba da apple mai laushi

Milk yana da wadataccen furotin, yana taimakawa kiyaye tsoka bayan samun horo da karfafa kasusuwa, bugu da kari, ayaba da apụl sune ingantattun hanyoyin samar da sinadarin carbohydrates, suna inganta sauyawar kuzarin da aka kashe da kuma taimakawa rage ci abinci ta hanyar kara samun koshi.

Sinadaran:

• 2 gilashin madara;
• Ayaba 1;
• 1 tuffa.

Yanayin shiri:

A cikin wani abun hadawa, sanya dukkan kayan hadin ku gauraya har sai an samu hadin mai kama da juna. Yi aiki a cikin gilashi.

4. Oat da flaxseed mashaya tare da busassun 'ya'yan itatuwa

Hatsi da ayaba abinci ne masu wadataccen ƙwayoyin carbohydrates waɗanda ke taimakawa wajen dawo da tsoka bayan horo kuma, kamar yadda suke da wadataccen fiber, ƙara ƙoshin lafiya, rage ƙoshin abinci, da flaxseed wanda shi ma kyakkyawan tushe ne na zare da omega 3, wanda yake ba shi damar theaƙasassun ofa fruitsan suna da wadataccen sunadarai, yana motsa samar da ƙwayar tsoka da cikin ƙwayoyi masu kyau, yana ƙaruwa bayan an sha shi.

Sinadaran:

• 1 kopin oat flakes;
• 1 kofin flax tsaba;
• Kofin almond mai laminated;
• ¼ kofin kwayoyi;
• Ayaba cikakke;
• 1 teaspoon na kirfa foda;
• Cokali 1 na zuma.

Yanayin shiri:

Yi amfani da tanda zuwa 180ºC kuma, a cikin tire, sanya takardar takarda. A cikin kwano hada hatsi, flaxseeds, almond da goro, kuma, dabam, niƙa, ayaba, kirfa da zuma har sai sun tsarkaka. Haɗa puree tare da sauran abubuwan da aka rage kuma sanya akan tiren, latsa dai-dai. Gasa kimanin minti 25 zuwa 30. Bayan sanyaya yanke cikin sanduna.

5. Kaza, kwai da tumatir

Kaza da kwai ingantattun hanyoyin gina jiki ne kuma, don haka, taimakawa wajen dawo da tsokoki bayan motsa jiki da kuma taimakawa wajen kara karfin jijiya. Bugu da kari, tumatir dan itace ne da ke da karancin adadin kuzari kuma, duk da yana da karancin adadin kuzari da sunadarai, yana da wadataccen bitamin C da abubuwan da ke kamuwa da diuretic, yana karfafa garkuwar jiki da kuma taimakawa wajen rike ruwa.

Letas shine abinci mai wadataccen antioxidants da zaruruwa wanda ke taimakawa cikin raunin nauyi yana ba da gamsuwa, ban da ƙunshe da ma'adanai kamar su calcium da phosphorus waɗanda ke taimakawa ƙarfafa ƙasusuwa.

Sinadaran:

• 1 takardar kunsa;
• 100g na yankakken kaza;
• 1 kwai,
• 1 tumatir;
• 2 ganyen latas;
• 1 teaspoon na man zaitun;
• 1 tsunkule na gishiri;
• Oregano ya dandana.

Yanayin shiri:

A cikin kwanon rufi, dafa kaza da kwai. Bayan kin dahu, sai a sanya kazar a cikin roba sai a nika ta. Ki fasa kwai a yanka sannan ki hada kazar da mai, gishiri da oregano. Sanya latas, tumatir, kaza da kwai akan takardar kunsa, kunsa naman kuma yayi aiki.

Kalli bidiyo akan kayan ciye-ciye don horarwa: