3 Kayan Cikin Gida Domin Motsa Jiki

Wadatacce

• 1. Kwai ga cutar hawan jini
• 2. Vitamin ga ciwon mara
• 3. Vitamin dan karfafa kasusuwa

Abubuwan karin bitamin na halitta ga 'yan wasa hanyoyi ne masu kyau don haɓaka yawan mahimman abubuwan gina jiki ga waɗanda ke horarwa, don hanzarta haɓakar tsoka mai lafiya.

Waɗannan su ne kayan haɗin gida masu wadata a cikin magnesium, alli da furotin waɗanda ke hana bayyanar cramps, ƙarfafa ƙasusuwa da kuma fa'idar samun ƙwayar tsoka.

1. Kwai ga cutar hawan jini

Beat a cikin blender kwai 1, 1 m yogurt da 1 teaspoon na sukari.

Wannan ƙwan ƙwai yana da kyau a ɗauka bayan horo, saboda yana ƙara yawan furotin kuma yana son karuwar ƙwayar tsoka.

Kalori 221 da protein na 14.2 g

2. Vitamin ga ciwon mara

Beat a cikin blender 57 g na 'ya'yan kabewa na ƙasa, madara kofi 1 da ayaba 1. Tare da wannan bitamin yana yiwuwa a sami dukkan adadin magnesium da ake buƙata na yini ɗaya.

Baya ga shan wannan bitamin yana da mahimmanci a sha ruwa lita 1.5 zuwa 2 a kowace rana, saboda bushewar jiki ta fi son bayyanar ciwon mara.

Adadin kuzari 531 da magnesium 370.

3. Vitamin dan karfafa kasusuwa

Beat a cikin abun ciki 244 g na madara, 140 g na gwanda da 152 g na strawberry. Baya ga wannan bitamin, domin shan yawan sinadarin kalsiyam da ake buƙata a rana ya zama dole a sha wani gilashin madara, yogurt 1 da cuku 1 na cuku.

244 adadin kuzari da calcium na 543 mg

Duk wani kari na halitta ko kwamfutar hannu ya kamata koyaushe ya kasance tare da kwararren likita kamar masanin abinci mai gina jiki.

Duba kuma: Karin don Samun Muscle