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Abinci mai gina jiki bayan zaman motsa jiki yana da matukar mahimmanci don kiyaye lafiyar jiki. Idan kuna da niyyar kasancewa cikin ƙoshin lafiya, tabbas kun sa himma sosai yayin zamanku na motsa jiki. Ba wai kawai zaman motsa jiki ba, amma abincin bayan wasan motsa jiki yana da mahimmanci kuma.
Koyaya, an lura cewa mutane suna daɗa ƙoƙari da tunani game da shirin cin abincin su na motsa jiki. Akasin haka, abincin bayan kammala motsa jiki yana da mahimmancin gaske kuma yana buƙatar tsari mai kyau da shiri.
baking powder da baking soda iri daya ne
Bayan an gama yi maka jujjuyawar addini don gajiyar da kai don kyakkyawan sakamako, kada ka manta ka sakawa jikinka da wasu lafiyayyun abinci masu kuzari.
Me Ya Sa Ya Zama Mahimmanci Ku Ci Bayan Zama Na Motsa Jiki?
Jikinmu yana da tasiri ta hanyoyi sama da ɗaya bayan motsa jiki. Lokacin motsa jiki, jikinmu yana amfani da ɗakunan glycogen a cikin tsokoki azaman mai don motsa jiki. Wannan yana haifar da tsokoki don ƙarancin glycogen. Hakanan yana yiwuwa zaman motsa jiki na iya haifar da sunadarai a cikin tsokoki na jikinku don lalacewa [1] [biyu] .
Kuma, lokacin da kuka fita, jikinku yana ƙone mai daga duk abin da kuka ci kafin motsa jiki, wanda ke lalata glycogen da aka adana. Tsokokin ku sun fara amfani da furotin da ke akwai don sake ginawa da kuma gyara kyallen takarda a cikin 'yan awanni kadan da aiki.
Yaya Jikinku Yake Aiki Bayan Zama Na Motsa Jiki?
A tsakanin mintina 45 bayan motsa jiki, jikinka ya fi kyau wajen sha da ƙwayoyin carbohydrates da furotin, waɗanda ƙila ba ku sani ba. Idan kana son gina tsokar ka, ya kamata ka ci 30 g na furotin da kuma 30-35 g na carbohydrates a cikin mintina 15 bayan motsa jiki [3] .
Kuma idan kuna son kasancewa cikin sifa ta hanyar rage kiba, zaku iya ɗaukar lokacinku ku ci tsakanin mintina 45 ɗinku na kammala aikinku.
Bayan zaman motsa jiki, jikinka yana buƙatar takamaiman abubuwan gina jiki don gyara tsokoki da daidaita matakan sukarin jini [4] . Don haka, yana da mahimmanci a ci haɗin abinci wanda zai iya inganta murmurewa bayan motsa jiki. Dubi wasu daga cikin abinci masu fa'ida waɗanda yakamata ku ƙara cikin jerinku don cin abinci bayan kammala motsa jiki.
1. Yogurt na Girkanci
Yogurt na Girka yana da ninki biyu na furotin da carbohydrates idan aka kwatanta da yoghurt na yau da kullun. Zaku iya hada yoghurt da hatsi da 'ya'yan itatuwa saboda' ya'yan itace kunshe da kananan sinadarai wadanda aka tabbatar suna yaki da ciwon tsoka [5] .
2. 'Ya'yan itaciya
An shirya shi da lafiyayyen abinci mai narkewa wanda ke taimakawa jiki don ragargaza abubuwan gina jiki, 'ya'yan itace areari ne mai mahimmanci don cin abinci bayan kammala motsa jiki [6] . 'Ya'yan itãcen marmari kamar abarba suna da sinadarin anti-inflammatory wanda ke taimakawa wajen dawo da tsoka kuma kiwi yana taimakawa narkewa.
Hakanan zaka iya zaɓar 'ya'yan itacen berry da ayaba kuma saboda kwayoyin da ke cikin ayaba za su iya kai wa ga ƙwayoyin tsoka na jikin mu da sauri kuma za su iya cika matakan glycogen da ake buƙata, don haka ya ƙarfafa su [7] . Ayaba mai laushi mai laushi shine zaɓi mai kyau.
3. Qwai
Qwai shine cikakken abincin bayan motsa jiki saboda suna da furotin kuma sune babban tushen wasu abubuwan gina jiki, wanda ke taimakawa jikinka ya gyara bayan wani zaman motsa jiki mai tsanani [8] . Kuna iya samun ƙwai ta kowace hanyar da kuke so, ya kasance taƙamta, ɓarna, dafa shi ko gefen rana sama.
Yin watsi da gwaiduwa da samun farin kwai shi ma kyakkyawan zabi ne kamar yadda farin kwai baya dauke da kitse ko cholesterol. Hanya mafi kyau don samun kwai bayan aikin motsa jikinku shine a sami fararen kwai biyar da kwai ɗaya a haɗe - don cire mafi yawan faɗin ƙwai da kuma gwaiduwar kwai ɗaya. [9] .
4. Dankali Mai Dadi
Dankali mai dadi suna da kyau don samar da carbohydrates wanda shine kyakkyawan zaɓi bayan motsa jiki mai tsanani. Wannan babban abincin ya ƙunshi gram 26 na carbohydrates don dawo da wadataccen glycogen ɗin ku. Ari da, shi ma yana ɗauke da ƙoshin lafiya na zaren don kiyaye ku cike na dogon lokaci [10] .
5. Cikakken Abincin karin kumallo
Bayan motsa jiki, zabi don babban furotin, babban fiber, hatsi mara nauyi. Kwano na hatsin hatsi cikakke cikakke ne don sake loda kayan ajiyar makamashin tsoka. Hakanan zaka iya zuwa don oatmeal wanda aka saka da man almond ko kuma dash na furotin foda [goma sha] . Hakanan zaka iya samun gurasar hatsi.
6. Goro
Cin da ɗan kwaya shine mafi kyawun zaɓi don maye gurbin ƙarancin matakan glycogen a cikin tsokoki. Suna taimakawa kara girman matakan kuzarin ku kuma inganta hada tsoka. Almonds, busassun 'ya'yan itatuwa kamar zabibi wasu zaɓi ne masu kyau [12] .
7. Broccoli
Sinking haƙori a cikin wannan ɗanyen kayan lambu na iya amfanar da gajiya bayan motsa jiki. Kasancewa cikin wadataccen bitamin K da choline (wata kwayar halittar abinci wacce ke da mahimmanci ga aiki na mahimman gabobin jikinmu kamar hanta, kwakwalwa, da sauransu), broccoli yana yin aiki na ƙwarai wajen haɓaka matakan makamashi bayan motsa jiki [13] .
yadda ake hana gashi gashi
8. Ganye
Kyakkyawan tushen abinci mai ba da kuzari, tsiro suna cike da enzymes, bitamin, ma'adanai da sunadarai. Tunda tsiro suna cikin nau'in abincin da aka ƙaddara, jiki yana narkar da shi cikin sauƙi kuma makamashi mai adanawa yana sauƙaƙe zuwa tsarinmu [14] .
9. Salmon
Salmon ya ƙunshi omega-3 fatty acid wanda ke taimakawa rage ƙwanjin bayan motsa jiki wanda ke haifar da ciwo. Wannan lafiyayyen kitse kuma sananne ne don haɓaka ƙona mai. Zaku iya ƙara man zaitun a cikin kifin don ƙara yawan ƙoshin lafiya ma [goma sha biyar] .
10. Madarar Cakulan
Madarar cakulan wani abin sha ne wanda za'a iya samunsa bayan motsa jiki. Abin sha yana dauke da carbohydrates da furotin da ake buƙata don murmurewar tsoka. Hakanan ruwan zai maye gurbin ruwan da aka rasa kamar gumi da madara sannan zai samar da sinadarin calcium wanda zai taimakawa jiki ya murmure da sauri [17] .
A Bayanin Karshe…
Ana ba da shawarar koyaushe ku ci abinci mai wadataccen carbs da sunadarai kai tsaye bayan kun gama motsa jiki. Yawancin masanan motsa jiki sun ba da shawarar cewa ku ci abincinku a tsakanin minti 45 na motsa jiki.
Ka tuna cewa sanya zaman motsa jiki, bai kamata ka kasance ba tare da abinci sama da awanni 2 ba. Biye mai kyau, abinci mai gina jiki bayan aikin motsa jiki zai taimaka muku yin hanya mai tsawo don cimma burin ku na dacewa.
