5 Abincin Mai Dadi don sake cinikin mai tare da Bayan kammala taron HIIT

Wadatacce

• Qwai
• Blueberries
• Avocado
• Koren ganye
• Furotin furotin
• Layin kasa

Bayan wannan taron HIIT mai bugun zuciya, sake mai tare da babban furotin, abinci mai wadataccen antioxidant.

A koyaushe ina ƙasa don motsa jiki mai kyau, aikin gumi, musamman wanda zai ƙona yawancin adadin kuzari da kuma yin aiki da gumi a cikin ɗan gajeren lokaci. Kuma ɗayan shahararrun yanayin motsa jiki na shekaru biyu yana gudana kaska duk waɗannan kwalaye.

Shigar da horo mai tsananin ƙarfi (HIIT).

Nazarin ya nuna cewa HIIT - gajeren fashewar motsa jiki mai karfi wanda ya biyo bayan gajeren hutu - an danganta shi da asarar nauyi, karuwa a duka motsa jiki da motsa jiki, da ƙarfafa tsokoki.

Hakanan yana dacewa ga waɗanda gajere akan lokaci.

Amma duk da haka idan kuna ƙara HIIT zuwa aikinku don taimaka muku cimma burinku na ƙoshin lafiya, yana da mahimmanci ku haɗa shi da abincin da ya dace. Sake motsa jikinka bayan motsa jiki tare da nau'ikan nau'ikan abinci masu taimako a gyaran tsoka da haɓaka kuma zai iya taimakawa maye gurbin duk wani kuzarin da ya ɓace yayin aikinku.

Ya kamata ku duba don sa mai a jikin ku ba daɗewa ba bayan mintuna 60 zuwa 90 bayan aikinku na HIIT. Wannan yana ba ku tsokoki da abin da suke buƙata don sake cika ɗakunan glycogen ɗinsu yadda ya kamata.

Don haka, idan 2019 ita ce shekarar da kuka ba HIIT gwadawa, tabbatar cewa ku ma zaɓin abubuwan gina jiki daidai bayan aikinku. Don farawa, zaku iya duba shawarwarin abinci na biyar na ƙasa.

Qwai

Qwai yana ɗaya daga cikin mafi kyawu - kuma abin da na fi so - abinci bayan motsa jiki. Aarfafa ne na abinci mai gina jiki, tare da adadi mai yawa na furotin da ƙoshin lafiya - kusan gram 7 da gram 5 bi da bi kowace kwai.

Hakanan ana ɗaukar ƙwai a matsayin tushen "cikakken furotin". Wannan yana nufin cewa sun ƙunshi dukkanin amino acid guda tara, waɗanda aka danganta su da taimakawa wajen dawo da tsoka. Qwai ma na dauke da bitamin na B, wanda zai taimaka wajen samar da makamashi.

Ina son amfani da ƙwai don furotin. Suna da daɗi, masu sauƙin yi, kuma ana iya shirya su ta hanyoyi daban-daban. Ofayan girke-girken da nafi so shine salatin kwai na avocado. Eggsara ƙwai dafaffun kwai zuwa avocado, mustard mai launin ruwan kasa mai yaji, daɗin dill, da gishiri da barkono. Ji dadin shi a kan wani ɗan tos.

Sauran ra'ayoyi don haɗa ƙwai a cikin abincinku na motsa jiki bayan sun haɗa da:

• akan salad tare da tuna da alayyahu
• cakude da barkono da namomin kaza
• dafaffiyar-tafasa da gishiri da barkono kadan

Blueberries

Blueberries duka suna da daɗi kuma an cika su da fiber na abinci, bitamin, furotin, da antioxidants.

Duk nau'ikan motsa jiki suna haifar da wasu nau'ikan gajiya, ko rashin daidaituwa tsakanin kwayoyin cuta da antioxidants a jikinka. Saboda wannan, yana da mahimmanci a haɗa da abinci mai wadataccen antioxidant a cikin abincinku na yau da kullun.

Abin da ya fi haka, cin shudayen shuɗi bayan motsa jiki an danganta shi da hanzarin lokacin murmurewar tsoka.

Hakanan za'a iya sanya su cikin abincinku ta hanyoyi daban-daban.

Ni kaina ina cin shudayen bishiyoyi akai-akai kuma nakan jefa hannu biyu ko biyu a cikin santi mai zuwa bayan-horo.

Sauran hanyoyin da za a hada wadannan a cikin kayan abincinku na motsa jiki bayan sun hada da:

• an haɗa shi da yogurt na kwakwa
• topping don hatsi
• jin daɗin kansu

Avocado

Ina tsotsewar mai don avocado mai kyau. Wannan fruita wonan itace masu farin ciki suna da wadataccen magnesium, wanda yake mai kyau don dawo da tsoka. Hakanan ya ƙunshi kashi 14 na yawan kuɗin yau da kullun na potassium, wanda zai iya taimaka wajan daidaita daidaiton ruwa da sarrafa ayyukan lantarki na zuciya da sauran tsokoki.

Abin da ya fi haka, avocado babban tushe ne na abinci mai gina jiki da bitamin C, K, da B-6, dukkansu sunadarai ne masu saurin kumburi, wanda zai iya taimakawa rage kumburi a cikin jiki wanda ka iya haifar da matsawar motsa jiki.

A takaice, wannan 'ya'yan itace babbar hanya ce don taimakawa cikin dawo da HIIT.

A gare ni, na tabbatar na hada shi cikin daya zuwa biyu na abinci a kowace rana kuma na ga cewa kashi daya bisa uku na avocado yana da isasshen girman aiki. Anan akwai hanyoyi da yawa don jin daɗin avocados:

• haɗe tare da ƙwai
• mashed a kan maku yabo
• kara da kwanon wuta
• jefa cikin santsi
• da kan sa tare da dan gishiri da barkono sabo

Koren ganye

Yawa kamar blueberries, kayan lambu masu ɗanyen ganye suna daga cikin abincin da zan tafi bayan motsa jiki. Suna cike cike da bitamin, ma'adanai, da fiber. Suna kuma da ƙananan kalori.

Wadannan nau'ikan kayan lambu suna da yawa a cikin antioxidants kuma zasu iya taimakawa rage girman kwayoyi masu kyauta waɗanda za'a iya saki yayin horon HIIT.

Akwai manyan nau'ikan kayan lambu masu ganyayyaki da za a zaɓa daga, amma wasu shahararrun waɗanda suka haɗa da:

• Kale
• alayyafo
• arugula
• ruwan wanka

Kamar yadda nake yi da shudayen bishiyoyi, koyaushe ina jefa wasu alayyahu masu daskararre a cikin santsina na motsa jiki - kusan manyan hannu biyu. Yana daɗa haɗuwa da sauƙi lokacin daskararre, ma’ana ba za ku iya ɗanɗana shi ba, ba ma maganar hakan yana sa santsenku ya ƙara sanyi!

Hakanan zaka iya cin ganye mai ganye ta hanyoyi masu zuwa:

• saitéed tare da karin man zaitun na budurwa azaman gefen abinci
• jefa cikin salatin
• an kara shi a cikin taliyan taliya tare da furotin mara kyau

Furotin furotin

Tabbatar da cewa jikinku yana samun isasshen furotin na abinci gabaɗaya don taimakawa tsarin dawo da tsoka ba koyaushe mai sauƙi bane ko zai yiwu. A wannan yanayin, Ina ba da shawara neman zuwa furotin mai inganci, wanda zai iya taimakawa tallafawa jiki lokacin da lalacewar tsoka ta faru yayin horo na ƙarfi ko atisayen HIIT.

Wani tabbatacce idan yazo da furotin furotin shine yanayin dacewa. Yana da babban zaɓi-da-tafi zaɓi don waɗanda gajere a kan lokaci, ba tare da ambaton yana sa ku cika dindindin.

Duk da yake na fi son zabar furotin na furotin a wani bangare saboda rashin haƙuri da lactose, akwai nau'ikan da yawa a can don gwadawa. A matsayin tukwici, Ina ƙoƙarin kiyaye abun cikin sukari ƙasa da gram 6 zuwa 8 a kowane aiki.

Layin kasa

Saka jikinka da abinci mai gina jiki, abinci gaba daya bayan HIIT yana da mahimmanci ga aiki harma da dawowa. Sanya daya - ko duka! - daga cikin waɗannan abincin zuwa abincinku na motsa jiki bayan motsa jiki don taimakawa tare da murmurewar tsoka, haɗin furotin, kuma a ƙarshe, taimakawa cikin ikon ku don cimma burinku na motsa jiki.

Rachael DeVaux mai rijista ce kuma mai koyar da abinci a Seattle. Ta mayar da hankali ga samar da girke-girke masu gina jiki, nasihu mai gina jiki da dabaru, gami da dabarun motsa jiki na kisa. Burin Rachael shine samarwa mutane kayan aikin da suke bukata domin gina kyawawan halaye kuma a karshe suyi rayuwa mai kyau. Kuna iya samun Rachael akan shafinta, ko a Instagram, Facebook, Twitter, da Pinterest