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Kamar yadda yin karin kumallo na safe shine mafi mahimmancin abinci na rana, abincin kafin motsa jiki yana da mahimmanci. Akwai da yawa waɗanda ba su san abin da za su ci ba kafin motsa jiki. A cikin wannan labarin, za mu ba da haske kan irin abincin da za a ci kafin motsa jiki.
Uelara mai a jiki kafin motsa jiki yana da mahimmanci. Don taimakawa jikinka yin aiki mafi kyau da dawowa cikin sauri bayan kowane motsa jiki, ya kamata ka tabbatar cewa jikinka yana da isasshen mai don yin hakan.
Ana iya yin hakan ta cin nau'ikan abinci mai kyau tare da yalwar abinci mai gina jiki kamar carbohydrates, mai, bitamin da kuma ma'adanai [1] .
man kastor don asarar gashi kafin da bayan
1. Ayaba
Ayaba kyakkyawan tushe ne na carbohydrates da furotin wanda zai wadata jikinka da mai mai amfani don motsa jiki. Hakanan yana dauke da sinadarin potassium wanda zai taimaka wajen aikin tsoka da jijiya. Wani bincike ya nuna cewa masu keken da suka cinye ayaba ko kuma pear da ruwa suna da saurin warkewa cikin sauri idan aka kwatanta da wadanda suke cin ruwa kawai. [biyu] .
2. Hatsi
Oats suna cike da fiber, carbohydrates da furotin waɗanda ke ba jikin ku ƙarfi yayin motsa jiki. Oats na dauke da bitamin B wadanda ke taimakawa wajen canza sinadarin carbohydrates zuwa makamashi. Oatmeal tare da fruitsa fruitsan itace da nutsa nutsa shine ingantaccen abincin kafin motsa jiki ga mutanen da suke yawan motsa jiki na motsa jiki.
Yarima Harry tsayi a ƙafafu
3. Gurasar hatsi cikakke
Yankunan burodin hatsi shine tushen tushen carbohydrates. Kuna iya samun burodin hatsi tare da ƙwai dafaffun ƙwayoyi don ƙarin furotin mintina 45 kafin fara aiki [3] .
4. 'Ya'yan itace masu laushi
'Ya'yan itace smoothies abinci ne mai ban mamaki kafin motsa jiki saboda suna dauke da bitamin iri-iri, ma'adanai da antioxidants. Hakanan za'a iya narkewa mai santsi a cikin hanzari saboda suna da haɗuwa da ƙwayoyin carbohydrates masu sauƙi da sauƙi don baku kuzari kafin motsa jiki [4] .
5. Qwai
Yawancin mutane sun gaskata cewa gwaiduwan kwai suna ɗauke da kitse wanda bai kamata a ci shi ba. Amma ba daidai ba ne imani kamar yadda binciken ya ce kwai yolk yana dauke da furotin tare da wasu muhimman abubuwan gina jiki waɗanda ba a samun su a cikin farin ƙwai. Yin amfani da kwayayen kwai kafin motsa jiki yana taimakawa wajen bunkasa ikon jiki don amfani da furotin a cikin tsokoki [5] .
6. 'Ya'yan itace da yogurt
'Ya'yan itãcen marmari suna da wadataccen bitamin da ma'adinai kuma yogurt ta Girka tana cike da furotin mai yawa. Cin 'ya'yan itatuwa tare da yogurt ba kawai zai samar maka da mai a jikin ka ba amma kuma zai samar da sinadarin carbohydrates a jiki. Furotin a cikin yogurt zai hana lalacewar tsoka da taimakawa wajen dawo da tsoka.
7. Nonuwan kaji
Idan kuna shirin cin wani abu mai cikewa kafin motsa jiki, zaku iya zaɓar nono mai kaza. Kuna iya gasa shi ko ƙara shi a cikin salatin ku. Naman kaza ya kunshi furotin mai inganci wanda ake buƙata don gina tsokoki [6] .
8. 'Ya'yan itacen da aka bushe
Hakanan bushewar area fruitsan itace babban zaɓi ne don ci kafin motsa jiki. Domin busassun fruitsa fruitsan itace suna da sauƙi kuma an cika su da sauƙi mai sauƙi wanda zai wadata jikin ku da kuzari nan take ba tare da ya nauyaya ku ba. Kuna iya samun busasshen apricots, berries, ɓaure da abarba.
yadda ake cire kurajen baki daga fuska
9. Salatin Avocado
Avocado yana da manyan matakan oleic acid wanda ke taimakawa tare da gyaran salon salula. Idan kayi amfani da avocados kafin motsa jiki, zai rage kumburi a jiki. Bugu da kari, shima yana dauke da zare da lafiyayyen mai wanda zai kiyaye ku sosai kuma baya jin yunwa yayin aiki [7] .
Me Ya Kamata Ya kasance Lokacin Tazara Tsakanin Abincin Gabatarwa da Motsa Jiki
Lokacin cin abinci kafin motsa jiki yana da mahimmanci. Don samun yawancin fa'idodi yayin horon motsa jiki, yi ƙoƙari ku ci abinci mai ɗauke da carbohydrates, furotin da mai awanni 2-3 kafin ku motsa jiki [8] .
Idan baku da yawan lokaci, ku ci abincin da ke da wadataccen ƙwayoyin carbohydrates da furotin aƙalla mintuna 45-60 kafin aikinku.
me yasa mutane suke fada cikin soyayya
Tsarin Abinci na Pre-Workout
Sa'o'i 2-3 kafin aikinku
- Lean furotin, shinkafa mai ruwan kasa da gasasshen kayan lambu
- Sanwic da aka yi da burodin da aka nika da hatsi, da furotin mara kyau da kuma gefen salad
- Kwai omelette da kayan lambu duka tare da yaduwar avocado da kofin 'ya'yan itace.
2 hours kafin aikinku
- Cikakken hatsi da madara
- Kopin oatmeal wanda aka withauke da fruitsa fruitsan itace ko drieda fruitsan fruitsa fruitsan itace
- 'Ya'yan itace mai laushi
- Sanwic da aka yi da burodin hatsi
Sa'a 1 ko lessasa da motsa jiki
- Girgizar Girkanci da 'ya'yan itace
- Wani kwano na 'ya'yan itace
Kammalawa ...
Uelarfafa jikin ku da adadin abubuwan gina jiki kafin motsa jiki kuma ku ci abincin ku aƙalla awanni 2-3 kafin aikin motsa jiki. Zabi abincin da yake da saukin narkewa, musamman lokacin da motsa jikin ka a cikin awa 1 ko kasa da haka don kauce wa rashin jin daɗin ciki.
