7 Abincin Abinci Don Jiki-fakiti shida

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Yawancin mutane suna tunanin cewa motsa jiki motsa jiki shine kawai hanyar da za a sami waɗannan ƙarfi, tsokoki na ciki na jima'i. Haka ne, muna magana ne game da waɗancan masu ƙarfi, masu nauyin fakiti shida. Amma, ya kamata kuma ku sani cewa haɗuwa da ƙoshin lafiya mai fa'ida tare da ƙwarin gwiwa na yau da kullun zai ba ku cikakken hankalinku da ainihin ku.

yadda ake samun pink lips a cikin mako daya da dabi'a

Yawancin mutane suna mai da hankali kan abinci don fakiti shida, amma bayan fewan kwanaki kaɗan, shirin abincin su ya zama haywire. Dalilin kasancewar ba ku manne wa dokoki ko nasihu da mutum zai buƙaci ya kiyaye yayin shirin abinci. Jikinka yana buƙatar kiran farkawa kowane lokaci lokaci kaɗan saboda haka yana buƙatar ƙalubale da kuma shirya shi kamar dai yadda kake yi wa tsokoki.

Anan akwai wasu nasihun abinci game da bayanin fakiti guda shida

1. Sanar da Shan Carbohydrate

Dietarancin abincin ƙananan carb shine babu-a'a saboda yana rage ikon jikin ku don sake cika glycogen na tsoka wanda ya sa yake da wahala a gina da kula da tsokoki. Tsokokinku suna aiki da kyallen takarda wanda ke buƙatar ƙarfin kuzari don ginawa da kiyaye su don sa ku rasa mai da sauri. Don haka idan kuna da adadin kuzari 2500 a kowace rana, zaku iya cinye har gram 310 na carbohydrates.

2. Ci da yawa na Protein

Foodsara abinci mai wadataccen furotin a cikin abincinku na yau da kullun saboda zai taimaka wajen haɓaka tsokoki da kuma taimakawa ƙona kitse na jiki. Hakanan, zaku yi mamakin sanin cewa daga cikin dukkan ƙwayoyin cuta, furotin mai laushi yana da tasirin tasirin thermogenic a jiki. Wannan yana taimakawa jiki wajen ragargaza yawancin adadin kuzari.

3. Ku ci Lafiyayyun Lafu

Tabbatar cewa kun hada da lafiyayyen mai musamman wadanda basu da cikakken sinadarai da kuma polyunsaturated kamar su avocado, butter butter, kifi da man zaitun cikin abincinku. Kitsen abinci daga waɗannan hanyoyin zai kiyaye matakan insulin ɗinka wanda ya zama dole idan burin ka shine rasa mai cikin ciki da kuma samun wadatattun ton shida.

4. Ka yawaita cin abinci

Yawancin mutane suna cin abinci sau uku zuwa huɗu a rana, galibi ba sa cin komai a tsakanin. Bin wannan tsarin abincin ba zai horar da jikinku don ƙona kitse yadda ya kamata ba, wanda shine mabuɗin don kiyaye asarar nauyi. Kuna buƙatar cin abinci mai gina jiki ko abun ciye-ciye kowane sa'a uku don tabbatar da cewa ba kwaɗayin mai da kayan zaki ne sannan kuma ana adana ƙarin glycogen a cikin hanta da ƙwayoyin tsoka.

yadda ake amfani da tanda microwave don yin burodin kek

5. Mai da hankali kan Abincin ka

Don ƙona ƙarin kitse da bayyana waɗancan abubuwan wanki, yana da mahimmanci a mai da hankali kan abincinku ta hanyar sarrafa abubuwan da kuka raba. Cika farantin ku tare da carbohydrates, protein, da kitse a dai-dai gwargwado. Wannan zai hana ka samun karin kitse a jiki.

6. Fitar da Jikinku Kafin da Lokacin Motsa Jiki

Kafin aikin motsa jiki, sami kwano na muesli tare da yogurt da 'ya'yan itace ko kuma man gyada tare da burodi da ayaba. Wannan zai samar muku da kuzarin motsa jiki. Kuma bayan aikin motsa jiki zaku iya shan girgizar 'ya'yan itace da mintuna 60-90 bayan girgiza, kuna iya samun nono mai kaza da dankalin turawa mai zaki tare da wasu kayan marmarin da aka soya.

7. Fara nauyi da ƙare haske

Yana da mahimmanci a fara ranar ku tare da karin kumallo mai nauyi cike da abinci mai walƙiya tare da wasu katako don cika cikin ku da kuma hana sha'awar da ba'a so. Kuma abincinku na ƙarshe na yini ya zama na furotin mara ƙamshi, maimakon carbohydrates kamar yadda yake ɗaukar lokaci mai tsawo don narkewa.

yadda ake maganin cizon soyayya

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Aiko Min Da Imel Nuna A Shafin