Abin da za a ci kafin a yi tsere

Wadatacce

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A sami santsi da aka yi da ruwan kwakwa 1, 1∕2 kofin tart cherry juice, 1∕2 cup blueberries, 1 daskararre ayaba, da cokali 2 na flaxseed oil

Me yasa ruwan kwakwa da ruwan ceri?

Mai santsi sa'a ɗaya kafin ka tsaya a layin farawa zai iya ƙarfafa gudu. Ashley Koff, R.D., wani kwararre a fannin abinci a Los Angeles ya ce: “Ana samun sauƙin narkewa kuma yana ba da isasshen ruwa da ake buƙata. Ruwan kwakwa yana da wadata a cikin potassium, sinadari mai gina jiki da ke taimakawa wajen hana kumburin ciki. Kuma ruwan 'ya'yan itacen cherry yana taimakawa rage kumburi, wanda zai iya hana lalacewar tsoka da soreness. Studyaya daga cikin binciken daga Jami'ar Kiwon Lafiya da Kimiyya ta Oregon ya gano cewa masu tsere waɗanda suka saukar da ruwan kwakwa kafin kwatankwacin rabin marathon sun ji ƙarancin zafi yayin tseren su.

Me yasa blueberries?

Hannun blueberries za su ƙara ɗanɗano mai 'ya'yan itace- kuma zai iya hana ku jin gudu. Sun ƙunshi anthocyanins, antioxidants masu ƙarfi waɗanda ke dakatar da lalacewar tsokoki kuma suna iya hana ciwon bayan tsere.

Me yasa banana?

Don daidaito mai kauri, mai tsami-da yalwar carbs masu narkewa cikin sauƙi-jefa ayaba daskararre a cikin blender. "Zai ba ku man fetur nan take," in ji Koff. "Kuma yana bayar da zaƙi."

Me yasa man flaxseed?

Don samun sauƙin numfashi yayin tseren ku, haxa man flaxseed, wanda yake da yawa a cikin kitse na omega-3. A cikin binciken da aka buga a cikin Jaridar Kimiyya da Magunguna a Wasanni, 'yan wasan da suka ɗauki kari na yau da kullun na kitsen mai mai lafiya na tsawon watanni uku sun sami ci gaba kusan kashi 50 cikin ɗari na ƙarfin huhun su yayin motsa jiki.

BARKA DA SALLAH: Shake Blueberry-Flaxseed na Nicole Scherzinger.

Kwayoyi? Yogurt? Duka? Abin da za ku ci kafin ranar abincin dare

Koma abin da za ku ci kafin babban shafi na taron

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