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Gida Lafiya Amfanin abinci Amintaccen Abincin oi-Amritha K By Amritha K. a ranar 14 ga Fabrairu, 2020

Ginin tsoka, inganta ƙwayar tsoka da jijiyoyin tsoka wataƙila sune mahimman abubuwan da ke da wuyar gina jiki. Duk da yake masana harkar motsa jiki sun ba da shawarar cewa sunadaran mabuɗin ne, ba kawai sunadaran da suka dace da 'abincin da ke gina ƙwayar tsoka' ba.

Abu na farko da yake zuwa zuciyar ka lokacin da kake tunanin samun tsoka shine dakin motsa jiki. Kuna tsammanin yin aiki na adadi da yawa a cikin dakin motsa jiki zai ba da sakamakon da ake buƙata. Amma, kamar yadda aka gani daga misalai da yawa, mutane da yawa ba sa amfana daga wannan ra'ayin. Mutane sukan manta cewa tare da dakin motsa jiki, cin abinci shima yana da mahimmiyar rawa wajen samun karfin tsoka.

Haɗin abinci lokacin da ake cinyewa gwargwado yana aiki don haɓaka tsoka da haɓaka ƙarfin tsoka. A cikin wannan labarin, zamu kalli abinci don gina ƙwayar tsoka. Hakanan ana iya duban waɗannan abinci don inganta ƙwayar tsoka azaman abinci don haɓaka ƙarfin tsoka, saboda ƙwarewar haɓaka ƙwayoyin tsoka suna dacewa da ƙarfin tsoka da ƙarfin tsoka.

Daga mai cin ganyayyaki zuwa mara cin ganyayyaki da maras cin nama - mun rufe shi duka.

1. Duka Kwai

Ofayan mafi kyaun tushen furotin, ƙwai kuma yana ɗauke da mahimman bitamin waɗanda ke basu ingantattun abinci don gina tsoka [1] . Kada ku yarda cewa ya kamata a guji ƙwai don hana cin abincin cholesterol. Suna dauke da kitse mai kyau wanda ke taimakawa wajen narkewar abinci da kara karfin jijiyoyi.

wasanni na manya a party

Cin kwai gaba daya bayan aikin motsa jikinku na iya inganta haɓakar tsoka da kashi 40 cikin ɗari, idan aka kwatanta da farin ƙwai [biyu] .

2. Naman Naman sa

Babban tushen zinc, ƙarfe da bitamin B, furotin mai inganci da amino acid, naman shanu shine ɗayan mafi kyawun abinci don gina tsokoki [ 3] . Samun 170g na naman shanu mara kyau shine mafi kyau [4] .

3. Salmon

Salmon yana da fa'idodin kiwon lafiya da yawa. Su tushen arziki ne na furotin da acid mai mai omega-3. Babban furotin da ke cikin kifin lalle yana sanya shi ɗayan abinci mai fa'ida don gina tsokoki [5] .

4. Tofu

Tofu shine tushen furotin mai inganci kuma sanannen samfurin waken soya ne [6] . Tushen wadataccen isoflavones da amino acid wanda aka sani don haɓaka haɓakar tsoka, tofu kuma ya ƙunshi mahimman abubuwan gina jiki waɗanda ake buƙata don gina jiki. [7] .

5. Cikakken Kayan Cuku

Cuku na gida yana taimakawa wajen inganta ƙwayar tsoka [8] . Hakanan an ɗora shi da al'adu masu rai da ƙwayoyin cuta masu haɓaka wanda ke haɓaka rashin ƙarfi da shan abubuwan gina jiki waɗanda ke da mahimmanci don haɓaka ƙarfin ƙwayar tsoka [9] .

6. Kayayyakin Abincin Madara

Abubuwan da aka ƙera da abinci mai ƙanshi kamar yoghurt (Girkanci), man shanu da kefir suna ɗauke da adadin adadin kuzari masu ƙoshin lafiya wanda jiki zai iya sha yayin rarraba abinci [10] . Ana ɗaukarsa azaman lafiyayyen abinci mai gina tsoka kuma ɗayan mafi kyawun abincin ganyayyaki don haɓakar tsoka [goma sha] .

7. Madara Mai Yawa

Madara na dauke da kusan kashi 20 na furotin na whey da kuma kashi 80 na furotin na casein [12] . Casein yana da saurin saurin narkewar abinci wanda yake daidaita yanayin narkewar abinci na whey. Hakanan yana ba ku ƙarfin rayuwa ta hanyar motsa jikinku kuma ana ɗaukarsa ɗayan mafi kyawun furotin mai gina jiki mai gina jiki don gina jiki [13] .

8. Waken soya

Waken suya cike yake da dukkanin muhimman amino acid guda tara, wanda yake basu damar zama cikakkiyar abincin tsoka mai gina jiki [14] . Ya ƙunshi kimanin gm 20 na furotin a kowane kofi, ana iya dafa waɗannan ƙwayoyin kuma a ci su.

yoga asana don rage kitsen ciki

9. Quinoa

Mafi girma a furotin da fiber quinoa yana taimakawa inganta haɓakar furotin [goma sha biyar] . Kamar waken soya, quinoa shima ya ƙunshi dukkanin amino acid tara masu mahimmanci don gina tsoka kuma ba shi da alkama [16] .

Quinoa shima mai wadatar sunadarai ne da hadadden carbohydrates. Kofi daya na quinoa da aka dafa ya ƙunshi gram 8 na furotin, yana mai da shi ɗayan mafi kyawun abinci don ci gaban tsoka.

10. Hatsi

Oats shine kyakkyawan tushen ƙwayoyin carbohydrates masu kyau da zaren abinci waɗanda ke taimakawa wajen haɓaka ƙimar rayuwa da haɓaka haɓakar aiki yayin zaman horo [17] . Oats suna dauke da babban adadin bitamin E, folic acid, thiamine, biotin, zinc da baƙin ƙarfe wanda zai iya haɓaka haɓakar haɓaka tsoka bayan motsa jiki [18] [19] . Za a iya cin hatsi a matsayin abincin ci gaban motsa jiki.

11. Shinkafar Kawa

Ruwan shinkafa suna dauke da sinadarai masu dauke da abinci wanda yake da saurin saurin narkewar abinci [ashirin] . Wannan yana tabbatar da jinkirin sakin makamashi cikin wani lokaci. Kimanin kashi 50-60 na yawan abincin kalori na yau da kullun ya kamata ya faru ta hanyar amfani da ƙwayoyin carbohydrates masu haɗari, sanya shinkafa launin ruwan kasa ɗayan mafi kyawun abinci don ci gaban tsoka [ashirin da daya] .

mafi dacewa da libra

12. Dankali mai zaki

Dankali mai zaki yana dauke da kalori mai dauke da ‘karfin wuta’ wanda zai iya kiyaye matakan kuzarin ku sama koda bayan zaman motsa jiki mai nauyi [22] . Hakanan sune tushen tushen ƙwayoyin abinci waɗanda suke da mahimmanci don ƙona kitse, sarrafa abinci da kuma haɓaka ribar tsoka [2. 3] .

13. Alayyafo

Wannan lafiyayyen ganyen yana dauke da sinadarin phytoecdysteroids, wanda ke taimakawa wajen kara karfin tsoka har zuwa kashi 20 cikin dari [24] . Abubuwan antioxidants da ke cikin ganye masu ganye suna taimakawa saurin tsoka da nama, wanda shine ɓangare na haɓakar tsoka

14. Bishiyar aspara

Wannan koren kayan lambu yana dauke da sinadarin asparagine mai girma wanda yake taimakawa inganta shan ruwa mai yawa da gishiri a jiki, wanda ke taka muhimmiyar rawa wajen haɓaka haɓakar tsoka mai lafiya [26] .

15. Avocado

Nazarin ya nuna cewa yawan amfani da avocados na yau da kullun na iya taimakawa wajen inganta ƙwayar tsoka [27] . Saboda, shan kitsen mai mai kyau irin wanda ake samu a cikin avocados yana inganta samar da testosterone da kuma ci gaban girma, wanda hakan zai taimaka wajen bunkasa ci gaban tsoka [28] .

16. Tuffa

Wannan 'ya'yan itacen yana dauke da sinadarin polyphenols wanda ke taimakawa wajen gina tsoka da kuma hana gajiya ta tsoka [29] . Polyphenols a cikin tuffa kuma suna taimakawa tare da tsarin ƙona kitse da taimako wajen gina ƙwayar tsoka daidai.

17. Kwanaki

Dabino shine tushen tushen furotin. Ba su da kitsen mai kuma, yana mai da su 'ya'yan itacen ban mamaki don ginin tsoka [30] . Hakanan, sanadarin potassium a cikin wannan busasshiyar 'ya'yan itace yana taimakawa wajen gina tsoka da sunadarai a jiki [31] .

18. Prunes

Prunes suna ƙunshe da boron, ma'adinai wanda ke taimakawa ƙarfafa ƙwayoyin tsokoki da haɓaka haɗin tsoka [32] . Prunes suna ƙunshe da zaren abinci waɗanda ke taimakawa cikin ƙona kitse da sauri da haɓaka haɓakar tsoka.

19. Seitan

Seitan abinci ne na tsire-tsire (wanda aka yi daga alkama mai narkewa a alkama) wanda za'a iya amfani dashi azaman madadin kayan abinci mara cin ganyayyaki. Yana bayar da sama da kashi 25 cikin ɗari na furotin a cikin aiki ɗaya kuma kyakkyawan tushe ne na furotin na shuka don gina tsokoki [33] .

Hollywood labarin soyayya movie

20. Kwayoyi

Gyada, almond, cashews, walnuts, hazelnuts da pistachios ana ɗaukarsu a matsayin lafiyayyun ƙwayoyi waɗanda zasu iya taimakawa cikin haɓakar tsoka [3. 4] . Wadannan kwayoyi masu laushi suna cike da furotin, yana mai da su mafi kyawun abincin jiki. Kwayoyi kamar almond da cashews suna wadatar da furotin, mai da zare, suna ba ku rarar adadin kuzari koda bayan aikin motsa jiki a cikin motsa jiki [35] [36] .

21. Tsaba

Tsaba kamar xaxan flax, chia chian chia, sa san itãcen marmari da suna sunan sunflower suna cike da mahimmin acid mai, furotin da fiber [37] . Wadannan mahimmin acid mai taimako suna taimakawa wajen inganta dawo da kyallen takarda bayan motsa jiki da kuma rage kumburi da taimakawa gina tsokoki [38] .

A Bayanin Karshe…

Baya ga waɗanda muka ambata a sama, shuɗi mai ƙwai, ƙwaro mai ƙamshi, bok choy, albasa da tafarnuwa, da man zaitun ana ɗaukarsu lafiyayyun abinci wanda ke taimakawa ci gaban tsoka. Kafin haɓaka shirin abinci tare da manufar ginin tsoka, tattauna tare da likitan ku ko mai koyar da motsa jikin ku don kauce wa kowane kuskure.

Tambayoyi akai-akai

T. Ayaba suna da kyau don gina tsoka?

ZUWA. Haka ne, ayaba suna da yawa a cikin kyawawan nau'ikan carbi waɗanda suke aiki ɗaya bayan motsa jiki. Wadannan carbs masu saurin aiki suna taimakawa wajen dawo da matakan jiki na glycogen, wanda aka sani don taimakawa sake gina tsokoki da suka lalace.

Tambaya: Yaushe zan ci abinci don gina tsoka?

ZUWA. Dangane da Cibiyar Nazarin Nutrition da Dietetics, ya kamata ku sami motsa jiki biyu da furotin don motsa jiki don gina tsoka, kuma ya kamata ku ci abinci daidai sa'o'i ɗaya zuwa uku kafin motsa jiki.