Kyautattun Abubuwa 15 Da Za Su Ci Bayan Gudu

Wadatacce

• 1-5. Don rage kiba
• 1. Salatin gwoza
• 2. Kankana
• 3. Hummus da ɗanyen kayan lambu
• 4. Veggie omelet
• 5. Tuffa ko ayaba tare da man gyada
• 6-10. Don gina tsoka
• 6. Madarar Chocolate
• 7. Raunin furotin na Whey
• 8. Soyayyen kaza da gasasshen kayan lambu
• 9. Cuku gida da ‘ya’yan itace
• 10. Furotin furotin na wake
• 11-15. Don marathons
• 11. Burrito kwano
• 12. Penne tare da kaza da broccoli
• 13. Salmon tare da shinkafa da bishiyar asparagus
• 14. Load da hatsin oatmeal
• 15. Yogurt na Girkanci tare da 'ya'yan itace da granola
• Layin kasa

Ko kuna jin daɗin yin nishaɗi, gasa, ko kuma wani ɓangare na burin lafiyarku gabaɗaya, hanya ce mai kyau don inganta lafiyar zuciyar ku.

Kodayake yawancin hankali suna kewaye da abin da za ku ci kafin gudana, abin da kuka ci daga baya yana da mahimmanci.

Dogaro da burin ku - kamar asara mai nauyi, karuwar tsoka, ko kammala tafiyar nesa - abinci daban-daban na iya bayar da fa'idodi daban-daban.

Anan ga mafi kyaun abinci 15 da zaka ci bayan tafiyar ka.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

1-5. Don rage kiba

Motsa jiki wani muhimmin bangare ne na duk wani tsarin rage nauyi, kuma yana da mahimmanci musamman don kiyaye asarar nauyi a cikin dogon lokaci ().

Gudun wani motsa jiki ne da mutane da yawa ke son rasa nauyi, saboda ana iya yin shi kusan ko'ina kuma ba tare da amfani da kayan aiki masu tsada ba.

Anan ga 5 mafi kyawun abinci don cin abinci bayan gudu lokacin da burin ku shine rage nauyi.

1. Salatin gwoza

Beets suna da wadataccen abinci mai gina jiki, ƙarancin adadin kuzari, da kuma babban tushen fiber mai sarrafa yunwa, yana mai da su babban ƙari ga kowane salatin.

Abin da ya fi haka, suna cike da nitrates na abinci, waxanda suke da mahadi da ke taimaka wa jikinka samar da sinadarin nitric, daya daga cikin mahimman kwayoyin halitta don lafiyar jijiyoyin jini.

Nazarin ya nuna cewa nitrates na abinci daga beets da sauran kayan lambu masu wadataccen nitrate, irin su alayyafo da arugula, na iya haɓaka aikin gudu da kuma jinkirta saurin gajiya (,).

Amfani da gaurayayyun ganyen salad a matsayin ginshikinki, sai a kara bawonta da dankalin dafaffe guda daya a sama tare da cuku-cuku.

Gama salatin tare da digon ruwan balsamic kuma ƙara gishiri da barkono don dandana. Idan kana neman wani abun ciye-ciye bayan an gama aiki, ƙara kaji, ɗankakken kwai, ko kuma ɗan kifin don ƙarin haɓakar furotin.

2. Kankana

'Ya'yan itacen wasan bazara da aka fi so, kankana ba ta da adadin kuzari kaɗan kuma kyakkyawan tushe ne na mahaɗan tsire-tsire masu ƙarfi - citrulline da lycopene.

Kama da nitrates na abinci, citrulline yana taimaka wa jikinka samar da sinadarin nitric kuma zai iya jinkirta motsa jiki da kuma taimakawa ciwon tsoka (,,).

Wanda yake dauke da ruwa kashi 91% cikin nauyi, kankana shima zai iya taimaka maka rehydrate bayan gudunka ().

Kuna iya jin daɗin kankana da kanta ko ƙara shi zuwa wasu jita-jita kamar salads don ƙarin cikewar abinci.

Hada tumatir ceri, yankakken jajayen albasa, jaririn arugula, da cuku mai hade da kankana mai dankalin turawa don abinci mai cike da sinadarai, bayan cin abincin. Idan ana so, ado salatin da man zaitun da ruwan lemun tsami.

3. Hummus da ɗanyen kayan lambu

Hummus yaduwa ce da aka yi da farko daga masar garbanzo, wanda aka fi sani da chickpeas, da wasu otheran abubuwan da ake amfani da su, kamar su man zaitun, tafarnuwa, ruwan lemon zaki, da gishiri.

Yana da kyakkyawan tushen furotin mai tushen tsire-tsire, yana samar da kusan gram 8 a kowace 3.5-ounce (gram 100) na hidimtawa ().

Maimakon amfani da kwakwalwan kwamfuta don tsoma cikin hummus, zaɓi mafi ƙarancin kalori, kayan lambu masu wadataccen abinci kamar karas, barkono mai ƙararrawa, seleri, radishes, da farin kabeji.

4. Veggie omelet

An ɗora su tare da bitamin, ma'adanai, ƙoshin lafiya, da furotin mai inganci, ƙwai suna ɗaya daga cikin hanyoyin samar da abinci mai gina jiki.

Karatun ya nuna cewa karin kumallo mai dauke da kwai na iya kara nauyin jiki idan aka hada shi da abinci mara kalori. Wannan ya sanya omelet cikakken zaɓin karin kumallo ga masu gudu da sassafe (,,).

Ciki a cikin sabon alayyahu, yankakken tumatir, shredded cuku, albasa, da naman kaza don ɗanɗano, karin kumallo mai cike da abinci.

5. Tuffa ko ayaba tare da man gyada

Tuffa da ayaba suna haɗu da man goro kamar man gyada.

Carbs na halitta daga fruita fruitan itace da kitse daga man gyada suna aiki tare ba kawai zai taimake ka ka dawo daga gudanka ba amma har ila yau ka sarrafa yunwarka a duk yini (12).

Saboda man gyada yana da wadatar kuzari, a tsaya a hidimaccen cokali 2, ko kuma girman ƙwallan ping pong.

Takaitawa Zaɓi don ƙananan kalori, abinci mai wadataccen abinci bayan tafiyar ku don taimakawa burin asarar nauyi. Wadannan sun hada da hummus, veggie omelet, da gwoza ko kankana.

6-10. Don gina tsoka

Gudun - idan aka haɗe shi tare da ɗaukar nauyi - hanya ce mai kyau don taimaka maka ƙona ƙarin adadin kuzari, kula da ƙoshin lafiya, da gina tsoka.

Anan ga mafi kyawun abinci 5 da zaku ci bayan gudu lokacin da burin ku shine samun tsoka.

6. Madarar Chocolate

Madarar cakulan ta zama cikakkiyar abin sha bayan kammala aiki.

An ɗora shi da furotin mai inganci da ƙwayoyin carbin narkewa cikin sauri don murmurewar tsoka da kuma mai da kuzari.

Hakanan ga yawancin shaye-shayen motsa jiki-dawo da abinci, madara mai cakulan mai mai mai 4: 1 rabo mai nauyin-to-protein ().

Studyaya daga cikin nazarin mako 5 a cikin samari ya gano cewa madarar cakulan ta haifar da ƙaruwar ƙarfi na 12.3% a cikin ɗimbin matsuguni da motsa jiki, idan aka kwatanta da abin sha na carbohydrate ().

Bugu da ƙari, nazarin nazarin 12 ya gano cewa madarar cakulan tana ba da fa'idodi iri ɗaya ko mafi girma na motsa jiki, idan aka kwatanta da sauran mashahuran shaye shaye ().

7. Raunin furotin na Whey

Girgiza sunadarai sun kasance shekaru da yawa kuma sune zaɓin zaɓi ga mutane da yawa waɗanda ke neman gina tsoka.

Kodayake akwai nau'ikan furotin da yawa, furotin whey shine ɗayan mafi kyawun zaɓi don ginin tsoka bayan gudu (,,).

Jikin ku yana narkewa kuma yana sha wannan furotin na tushen madara da sauri.

Idan aka kwatanta da sauran nau'ikan furotin na furotin, kamar su casein ko soya, sunadaran sunadarai sun hada da amino acid guda tara masu muhimmanci wanda jikinka yake bukata don tsallake tsarin gina tsoka ().

A cikin abun gauraya, hada ganyan 1-2 na furotin whey da ruwa har sai ya yi laushi. Idan kana son yin karo da abubuwan kalori da na furotin, yi amfani da madara maimakon ruwa. Someara wasu 'ya'yan itace da aka daskarewa ko man shanu mai ƙanshi don ƙarin abinci mai gina jiki da dandano.

Ana samun furotin furotin na Whey a cikin manyan kantunan, kantuna na musamman, da kuma yanar gizo.

8. Soyayyen kaza da gasasshen kayan lambu

Kaza shine furotin mai inganci, mara kyau.

Kwayar kaza mai nauyin gram 4 (gram 112) tana dauke da gram 27 na furotin, wanda ya isa isa a fara aikin sake gina tsoka bayan an gudu ().

Koyaya, wannan kaji na iya zama mara daɗi da kansa, don haka sami gefen gasashen kayan lambu tare da gasasshiyar kaza.

Farin kabeji, sprouts na Brussels, broccoli, namomin kaza, zucchini, da bishiyar asparagus sune 'yan takara na farko. Oilara man zaitun, tafarnuwa, da gishiri da barkono ku ɗanɗana don ƙarin dandano.

9. Cuku gida da ‘ya’yan itace

Cuku gida shine kyakkyawan tushen furotin da alli.

Kofi ɗaya (gram 226) na cuku mai ƙananan mai yana samar da gram 28 na furotin da kuma 16% na Darajar Kullum (DV) don alli ().

Cuku kuma yana da yawa a cikin sodium, wutan lantarki da aka rasa cikin zufa yayin aikin ().

Cuku mafi girma na gida tare da sabbin 'ya'yan itace, yankakken peach, ko guntayen guna ko ƙwallan don ƙarin antioxidants, bitamin, da ma'adanai.

10. Furotin furotin na wake

Idan kuna da takunkumi na abinci ko bin tsarin abinci na tushen tsire-tsire, furotin furotin na fure shine kyakkyawan madadin foda mai tushen madara.

Plementarawa tare da furotin furotin na foda yana ba da hanya mafi dacewa don haɓaka haɓakar furotin.

Duk da yake bincike kan tasirin furotin na wake akan gyaran tsoka da kuma murmurewa a cikin 'yan wasa masu juriya, ba a rasa ba, hakan ya nuna kara hada sinadarin gina jiki - tsarin gina tsoka - gwargwadon yadda furotin whey ()

A cikin nazarin mako 8 a cikin mutane 15 da ke shan horo mai ƙarfi sau 4 a kowane mako, shan furotin na fis kafin ko bayan motsa jiki ya samar da sakamako mai kama da na furotin na whey dangane da kaurin tsoka da ƙarfi ().

Don girbar fa'idodin furotin na pea, ku haɗa ganyen garin foda da ruwa, madara, ko madadin madara mai tsire-tsire har sai yayi laushi.

Idan kana son gwada furotin na furotin, zaka iya samun shi a gida ko ta yanar gizo.

Takaitawa Nemi ingantattun hanyoyin gina jiki kamar girgizar furotin ko kaza da kayan lambu don inganta gyaran tsoka da ci gaba bayan gudu.

11-15. Don marathons

Baya ga dabarun rura wutar tsere da fara tsere, ya kamata ku sami dabarun bayan tseren lokacin shiga tsere.

Dalilin cin abincin bayan tseren shine don maye gurbin abubuwan gina jiki da kuka ɓace a lokacin marathon da kuma samar da tubalin ginin da ya dace don murmurewar tsoka.

Musamman, abincinku na bayan kammalawa ya kamata ya ƙunshi isasshen furotin, kazalika da yalwar carbs don sake cika matakan glycogen ɗinku, waɗanda sune tsarin adana jikinku na carbs (,,).

Ari da, zaku so haɗa gishiri don maye gurbin sodium da aka rasa cikin gumi. Hakanan abinci mai yalwar sinadarin sodium yana ƙara yawan riƙe ruwa yayin haɗuwa da ruwa don dawo da motsa jiki bayan motsa jiki ().

Anan ga mafi kyawun abinci 5 da za'a ci bayan gudanar da gudun fanfalaki.

11. Burrito kwano

Kwanon burrito yana da duk abin da yawanci zaku samu a cikin burrito - kawai sanya shi a cikin kwano.

Duk da yake zasu iya ƙunsar abinci mai yawa ko kaɗan kamar yadda kuke so, ya kamata su sami yalwar carbi da furotin don fara-fara aikin dawo da sake cika shagunan kuzarin ku.

Yi amfani da shinkafa mai ɗan fari ko fari tare da baƙar fata ko wake kamar yadda tushe ne na kwano na burrito. Na gaba, sanya shi da tushen furotin mara kyau, kamar naman sa ko kaza. Hakanan zaku iya tara kayan lambun da kuka zaɓa sannan ku ɗora shi tare da kirim mai tsami, cuku, da salsa.

12. Penne tare da kaza da broccoli

Penne tare da kaza da broccoli an cika ta da carbs mai ƙoshin lafiya da furotin mai inganci - cikakke ne ga bayan marathon.

Cook da alkalami bisa ga kwatancen kwatancen, ƙara broccoli a cikin mintuna biyu na ƙarshe na dafa abinci.

Yayin da taliyar ke tafasa, man zaitun mai zafi a cikin skillet akan matsakaicin wuta, dafa kazar, sannan a yanka ta.

A ƙarshe, haɗa taliya da broccoli tare da kaza da ɗan tafarnuwa a cikin babban kwano kuma yayyafa komai da cakulan parmesan idan ana so.

13. Salmon tare da shinkafa da bishiyar asparagus

Salmon ba shine kawai tushen tushen furotin ba amma kuma yana da wadataccen lafiyayyen mai mai omega-3.

Saboda abubuwan da suke da su na kumburi, an yi nazarin kitse mai na omega-3 saboda rawar da suke takawa wajen rage barazanar kamuwa da cututtukan zuciya, raguwar hankali, da wasu cututtukan daji, gami da kansar nono da na kwarkwata (,,, 32).

Abin da ya fi haka, an danganta su da sake dawo da motsa jiki, suna mai da kifin salmon cikakken furotin bayan marathon (,,).

Salmon biyu tare da cupsan kofunawan shinkafa da māsu na bishiyar asparagus don cikakke, bayan dawo da marathon abinci.

14. Load da hatsin oatmeal

Oatmeal tushe ne mai inganci kuma mai wadataccen beta-glucan, wani nau'in zare mai narkewa wanda aka alakanta shi da fa'idodin kiwon lafiya da yawa, kamar inganta aikin rigakafi da rage haɗarin cututtukan zuciya (,,,).

Kodayake yawanci ana jin daɗin karin kumallo, shi ma zaɓi ne mai kyau don bayan marathon, musamman idan aka ɗora shi da wasu sinadarai don ƙarin furotin da adadin kuzari.

Cook da oatmeal a cikin madara da kuma saman shi da yanka strawberries, ayaba, ko chia tsaba. Kwayoyi, kamar su goro ko almon, suna yin ƙari sosai. Honeyara zuma, yayyafa a kan ɗan kwakwa, ko ƙara cakulan cakulan mai duhu don ƙarin adadin kuzari da ɗanɗano.

15. Yogurt na Girkanci tare da 'ya'yan itace da granola

Yogurt na Girkanci ya fi furotin yawa fiye da yogurt na yau da kullun.

2aya daga cikin kofi 2/3 (gram 150) na yogurt na Girka yana ɗaukar gram 15 na furotin, idan aka kwatanta da gram 5 don adadin yogurt na yau da kullun (,).

'Ya'yan itãcen marmari da granola suna ƙara ƙarin carbs, bitamin, da ma'adanai don saurin murmurewar bayan tseren marathon.

Takaitawa Zaba babban-carb, abinci mai gina jiki mai gina jiki bayan gudun famfalaki ko tsere mai nisa don taimakawa murmurewar tsoka da sake cika shagunan kuzarin ku.

Layin kasa

Gudun wani motsa jiki ne da mutane da yawa ke jin daɗin kasancewa cikin koshin lafiya.

Duk da yake an mai da hankali sosai kan abin da za a ci kafin ka hau kan hanya ko matattakala, kar ka manta da mai daga baya don tsallake tsarin dawowa.

Cin abinci mai-gina jiki, ƙananan kalori na iya taimakawa asarar nauyi bayan gudu, yayin zaɓar furotin mai inganci na iya fa'idar ginin tsoka.

Idan kun kammala tsere ko tsere mai tsayi, fifita manyan-carb, abinci mai gina jiki don murmurewar tsoka da mai.