Duba yadda ake hada kayan kwalliyar gida don samun karfin tsoka

Wadatacce

• Taimakon gida don samun karfin tsoka
• Bayanin abinci
• Fruit smoothie tare da hatsi da kuma man gyada
• Bayanin abinci

Kyakkyawan kayan aikin gida yana taimakawa haɓaka ƙwayar tsoka lokacin da yake da wadataccen furotin da kuzari, yana sauƙaƙe dawo da tsoka da hauhawar tsoka. Bugu da kari, abin da ake hadawa na gida don samun karfin tsoka, kamar gilashin bitamin ayaba mai ƙarfi, yana taimakawa wajen haɓaka tsokoki masu ƙarfi da sauri, ba tare da cutar da lafiya ba.

Koyaya, wannan girke-girke ya dace da waɗanda suke yin motsa jiki, kamar su gudu, ƙwallon ƙafa ko horar da nauyi kowace rana, saboda yana da wadatar kuzari, sabili da haka waɗanda ba su da kashe kuɗin kalori mai yawa yayin motsa jiki, na iya sanya nauyi maimakon kafa tsokoki.

A cikin haɗuwa da abubuwan da aka yi a gida don samun ƙarfin tsoka, yana da mahimmanci a yi aiki da ƙarfi da ƙarfin motsa jiki mai ƙarfi, saboda wannan yana fifita asarar mai da riba mai kauri.

Taimakon gida don samun karfin tsoka

Wannan girke-girke na kari na gida don samun karfin jiki yana amfani da sinadarai na halitta kawai kuma yana da kyau don haɓaka ci gaban tsokoki na waɗanda ke motsa jiki a kai a kai, saboda yana da wadatar kuzari da sunadarai, yana fifita ribar yawan tsoka.

Sinadaran

• Linseed;
• Yisti na Brewer;
• Kwayar hatsi;
• Ruwan Sesame;
• Raga hatsi;
• Gyada;
• Guarana foda.

Yanayin shiri

Sanya kowane cokali cokali 2 a cikin akwati kuma a rufe su sosai.

Don shirya girke-girke na gina jiki girgiza kawai a buga a cikin abun ciki mai kyau cokali 3 cike da wannan hadin tare da ayaba 1 da gilashin madara guda 1. Girgiza yakamata a sha bayan shirya shi, bayan kammala atisayen.

Yana da kyau a ajiye kari a cikin kwantaccen ruɓaɓɓen akwati, a cikin yanayi mai bushe, mai kariya daga haske.

Bayanin abinci

Kimanin bayanin abinci mai gina jiki na gilashin wannan girgiza wanda yake da babban cokali 3 cike da kayan aikin gida, ayaba 1 da gilashin madara 1.

Wannan girgiza yana da matukar gina jiki, wadatacce a cikin sunadarai, yana da lafiyayyen kitse da carbohydrates na jiki da zaren da ke daidaita hanji da kuma lalata shi. Duba wata hanyar don inganta sakamakon wasan motsa jiki: Koyi abin da za ku ci a horo don samun tsoka da rage nauyi.

Fruit smoothie tare da hatsi da kuma man gyada

Vitamina vitaminan bitamin tare da oats shima zaɓi ne na ƙarin don samun ƙarfin tsoka kuma ana iya cinye shi azaman abincin dare ko kafin horo. Saboda yana da man gyada, bitamin yana da wadataccen furotin da mai, yana haɓaka samar da makamashi yayin horo da inganta haɓakawa a cikin aikin dawo da tsoka. Gano amfanin man gyada.

Sinadaran

• Ayaba;
• 1 tablespoon na gyada man shanu;
• 2 tablespoons na hatsi;
• 250 ml na madara.

Yanayin shiri

Yanke ayaba a yanka sannan a sanya a cikin abin hadewa tare da sauran kayan hadin sai a buga har sai ya sami daidaiton kirim.

Bayanin abinci

Duba cikin bidiyon da ke ƙasa wasu nasihu kan abin da za ku ci don haɓaka ƙwayar tsoka: