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Gida Lafiya Amfanin abinci Amintaccen Abincin oi-Neha Ghosh By Neha Ghosh a ranar 3 ga Satumba, 2018

Kim Kardashian West, sanannen tauraruwar gaskiya kuma uwa ga yara uku kwanan nan ya ba da haske game da tsarin aikin motsa jiki a shafinta na Instagram. Bayan nauyin kusan 140 lbs, Kim Kardashian ya sauka zuwa 116 lbs. Edafafun kafafu da na sama sune abinda kowace mace ke mata kishi. Tana bin tsarin gina jiki, wanda kuke ɗauke da ɗimbin yawa kuma yana da ƙananan kitsen jiki. Yana mai da hankali kan abinci waɗanda ke da wadataccen furotin da kuma hadadden carbohydrates.

Duk da yake maza da mata Indiyawan da yawa suna da burin samun jiki kamar masu shahararrun Hollywood, abincin da mashahuran ke bi na iya zama mai aiki saboda rashin wadatar wasu abinci. Koyaya, yana da mahimmanci a fahimci cewa zaku iya gina jikinku da abincin da ake samu a Indiya, idan har kun fahimci furotin da abun cikin carbohydrate a cikin abincin Indiya. Wannan labarin zaiyi magana game da abincin Indiya don haɓakawa.

manyan fina-finan soyayya guda goma na kowane lokaci

Abincin mai gina jiki ya zama adadin kuzari 1,500 zuwa 3,000 a kullum ga mata da kuma adadin kuzari 2,500 zuwa 5,500 kowace rana ga maza. Amfanin kalori gabaɗaya ya dogara da nau'ikan da matakan motsa jiki. Idan kuna neman haɓaka tsokoki kuma ku rasa kitsen jiki, duba mafi kyawun abincin Indiya don haɓaka jiki.

Zamu karkasa tsarin abincin zuwa gida biyu - wadanda ba cin ganyayyaki ba da kuma cin ganyayyaki don gina jiki.

Abincin Indiya mara cin ganyayyaki Don Gina Jiki

Abincin mara cin ganyayyaki yana taka muhimmiyar rawa wajen gina tsokoki ta halitta saboda yana da wadataccen abun cikin furotin. Ga abincin da ba na ganyayyaki da ake amfani da shi don gina tsoka ba.

1. Qwai

Qwai babban abinci ne a cikin tsarin abincin mai gina jiki. Boiledawan da aka tafasa da yawa yana da g g 6 na furotin. Fararen ƙwai ingantattun hanyoyin sunadarai ne wanda ke da dukkanin muhimman amino acid 9 da ake buƙata don jikin ku. Hakanan yana da wadataccen choline, muhimmin abinci mai gina jiki da ake buƙata don kula da tsoka. Kwai yolks ma kyakkyawan tushen kitse ne kuma, suna taimakawa wajen samun tsokoki kuma. Idan kana son cin qwai a matsayin abinci mai gina jiki, to yana da kyau ka sha dafafaffen qwai. Ku ci akalla ƙwai 10-15 a rana.

2. Jan nama

Meatan jan nama mai ɗanɗano shine maɓalli mai mahimmanci na abincin ƙwayar tsoka. Jan nama yana dauke da bitamin B3 ko niacin wanda aka nuna yana fadada magudanan jini da kara kyastarol mai kyau. Bugu da kari, jan nama yana dauke da dukkanin amino acid din da jiki yake bukata don gina tsokoki da kayan hadewa. 3 oz (85 g) na naman sa sunada 19.7 na furotin, adadin giya 100 na naman alade yana ba da g 9 na mai, da adadin kuzari 199 da kuma furotin 27.6 g.

3. Naman kaguwa

Masu ginin jiki suna cin naman kaguwa don samun tsoka. Naman kaguwa shine abinci na ƙarshe ga lafiyar ƙashi, ɗakunan ajiya ne na tutiya da ma'adanai masu mahimmanci kamar alli, potassium da magnesium waɗanda ke inganta ƙarfin tsoka da garkuwar jiki. Kowane 100 g na kaguwa nama dauke 18,1 g na furotin.

4. Kaza

Idan kuna son cin kaza, kuna iya yin mamakin yawan kajin da za ku ci kowace rana don ƙara yawan ƙwayar tsoka. Da kyau, 400 zuwa 500 g na naman kaji mara fata ya isa idan kun dogara sosai akan kaza don furotin. Amma, idan kun haɗa da wasu tushen furotin a cikin abincinku na gina jiki, 300 g na kaza adadi ne mai kyau don cinyewa. Kaza tana kara karfin tsoka a jiki. 172 g na rashin fata, dafa nono kaza ya ƙunshi 54 g na furotin.

5. Kawa

Hakanan kawa abinci ne mai gina tsoka, waɗanda masu ɗaukar nauyi da masu ginin jiki suke ci iri ɗaya. Sun ƙunshi zinc, magnesium da sauran ma'adanai masu mahimmanci waɗanda suke da mahimmanci don haɗakar furotin, suna mai da kawa babban abinci don ci gaban tsoka.

100 g dafaffun kawa suna da sama da g g 20 na furotin tare da mai 5 g kawai.

6. Hantar kaji

Hantar kaza tana da babban furotin wanda ya ƙunshi kusan 7 g a cikin oza ɗaya (28.3 g) mai hidimtawa. Abun takaici, hanta kaza tana da yawan cholesterol wanda shine dalilin da ya sa yakamata a ci ta da kyau. Baya ga wannan hanta kaza kyakkyawan tushe ne na zinc, thiamine, manganese, riboflavin, bitamin A, bitamin B6, folate, da sauransu.

7. Salmon

Ana ɗaukar Salmon a matsayin abinci mai gina jiki mai kyau saboda yana cike da furotin mai gina tsoka kuma kyakkyawar tushen ƙoshin lafiya mai lafiya. Zaɓi kifin kifin maimakon salmon da aka noma saboda yana dauke da matakan gubobi masu yawa. Salmon na 100 g ya ƙunshi 19.84 g na furotin.

Abincin Abincin Abincin Indiya Don Gina Jiki

Mafi akasarin imanin da mutane ke dashi shine cewa ana samun sunadarai adadi mai yawa kawai a cikin abinci mara cin ganyayyaki. Amma, abincin ganyayyaki shine tushen tushen furotin shima kuma yana iya zama ɓangare na abincinku na gina jiki.

1. Dankali mai zaki

Dankali mai zaki bashi da kalori sosai kuma cike yake da carbohydrates wanda zai kiyaye matakan makamashin ku a sama yayin zaman motsa jiki mai nauyi. Sun kasance tushen tushen fiber mai cin abinci wanda ke da mahimmanci don sarrafa abinci, ƙona kitse da haɓaka ribar tsoka da lafiyar tsoka. Kodayake dankali mai zaki bashi da wadataccen furotin, kuna iya samun sa azaman abincin motsa jiki kafin motsa jiki. Yin amfani da g 100 ya ƙunshi 1.6 g na furotin.

2. Madara da kayan madara

Milk yana da babban furotin tare da furotin whey da furotin na casein wanda ya kai kimanin kashi 20 da kuma kashi 80 cikin ɗari na yawan haɓakar furotin, bi da bi. Whey protein ana daukar shi mafi kyawun haɓakar furotin ta yawancin masu ginin jiki. Kuma casein yana da saurin narkewar abinci wanda ke taimakawa wajen narkewar furotin whey.

Abun wadataccen sinadarin calcium cikin kayan madara yana haɓaka asarar mai yayin ƙarfafa ƙasusuwanku don haka yana taimaka muku wajen gina jikinku. Kofin madara daya (244 g) ya ƙunshi g g 8 na furotin.

3. Quinoa

Quinoa shine kan gaba a jerin kayan abinci masu cin ganyayyaki na Indiya idan ya shafi gina jiki. Ya ƙunshi dukkanin amino acid guda tara kuma shine dalilin da yasa ake ɗaukar wannan babban abincin a matsayin mafi kyawun ci gaban tsoka. Quinoa yana cike da ƙwayoyin carbohydrates masu haɗari wanda ke sanya shi mai samar da makamashi a yayin zaman motsa jiki mai wahala.

Bincike ya nuna cewa quinoa yana haɓaka kira na IGF-1, haɓakar haɓakar hormone mai mahimmanci don haɓaka da ƙarfin ƙwayar tsoka. 1 kofin dafaffen quinoa (185 g) ya ƙunshi gishiri 8.14 g.

4. Wake da wake

Wake da qamshi suna da furotin wanda yake basu damar cin abinci masu dacewa. Wake da Legumes na takin sun inganta motsawar hanji da kuma bunkasa karfin insulin wanda yake tasiri ci gaban tsokoki ta hanyar kara karfin jiki na sha abubuwan gina jiki. Adadin g 100 na wake yana dauke da g g 21 na furotin. Legumes irin na lentils suna da g g 9 na g a 100 g.

5. Cuku gida

Cuku ko kuma paneer yana inganta ƙwayar tsoka kuma yana ɗauke da sinadarin da ke inganta tashin hankali a hankali cikin matakin amino acid a cikin jini. Cuku na gida yana ba da gudummawa ga lalacewa da shan abubuwan gina jiki waɗanda ke tallafawa fa'idodin tsoka. Cikakken gishiri na g 100 yana da g g 11 na furotin.

6. Tsaba

Tsaba kamar flaxseeds, sunflower seed, sesame seed da chia tsaba sune wadatattun kayan mahimmin mai, furotin da fiber. Wadannan kitsoyin mai sun taimaka wajan dawo da motsa jiki bayan kammala motsa jiki kuma sun rage kumburi. Mafi kyawun lokacin cin tsaba don gina jiki shine samun shi azaman pre da post ɗin motsa jiki na motsa jiki. Kudin chia 100 na 'ya'yan chia yana dauke da g 17 na protein, 100 g na flaxseeds suna dauke da g g 18 na 18, 100 g na' ya'yan sesame suma suna dauke da g g 18 na 18 da 100 na busassun sunflower suna dauke da g 21 na protein.

kurajen fuska suna tabo maganin gida da sauri

7. Goro

Kwayoyi irin su almonds da na cashew suna cike da sunadarai, zare da ƙoshin lafiya waɗanda ke taimaka muku samun tsoka. Mafi kyawun lokacin cin goro don gina jiki shine azaman abincin bayan kammala motsa jiki kuma da asuba tare da madarar ku. 100 g na almond suna dauke da g g 21 na furotin sannan 100 g na cashew na dauke da g g 18 na g.

Nasihu Don Ginin Jiki

Yana da mahimmanci fahimtar furotin da buƙatun carbohydrate gwargwadon nauyin jikinku kafin fara cin abinci mai gina jiki. Gabaɗaya, adadin kuzari 2500 a kowace rana ya isa gina tsokoki zaku iya samun mai yayin gina tsokoki amma, gwada kada ku damu da shi lokacin da kuke yin sama.
Mayar da hankali kan abubuwan hawa masu ƙarfi kamar waɗanda aka kashe, squan wasan barbell, kujerun sojoji masu buga barbell, curl curl da dumbbell bench press, da sauran ayyukan motsa jiki masu ɗauke nauyi don gina tsokoki da ƙona kitse a lokaci guda.
Duk wani nau'i na motsa jiki kamar motsa jiki, keke, gudu, iyo, tsaunukan tsauni. Amfani da horo na zuciya don masu ginin jiki shine haɓaka yawan kuzarinsu.
Guji shan carbohydrates mai sauƙi kamar sukari, da kayayyakin da aka tace. Zabi hadadden carbohydrates kamar su cikakkun hatsi, ja ko launin ruwan kasa shinkafa, hatsi, sha'ir da farfasar alkama.
Kashi 15 zuwa 20 na adadin kuzarinmu ya kamata ya fito daga lafiyayyun ƙwayoyi kamar su goro, tsaba, man kifi, avocados, man zaitun, man sunflower, man kanwa shinkafa, da sauransu.
Graa Graan itacen inabi, alfalfa da kifi sun ƙunshi HMB mai yawa (Hydroxy β-Methylbutyrate) - aiki mai narkewa na leucine wanda ke rage lalacewar sunadarin tsoka. Jiki yana sanya HMB ta hanyar fasa amino acid leucine da yake cikin abinci mai wadataccen furotin. HMB yana haɓaka fa'idodin motsa jiki na horar da nauyi.
Samu isasshen bacci don baiwa jikinka hutun da yake buƙata bayan aikin motsa jiki mai wahala.
Masu ginin tsoka na Indiya ko maza ko mata waɗanda ke cikin matsanancin motsa jiki ya kamata su sha ruwa da yawa. Ruwa yana ƙara ƙarfi da ƙarfin tsoka don motsa jiki.

Raba wannan labarin!