Virat Kohli Ya Juya Kayan Ganyayyaki Kuma Ga Abinda Yasa Yakamata Kuyi

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Cricketer kuma kyaftin na kungiyar kwallon kafa ta Indiya Virat Kohli ya amince da tsarin cin ganyayyaki kuma majiyoyi sun ce abincin ya amfanar da lafiyarsa da wasan nasa. Canji daga rashin cin ganyayyaki zuwa cin ganyayyaki yana da alama ya ƙara ƙarfinsa da ƙarfin narkewa. Ba Virat Kohli kawai ba, amma 'yan wasa kamar Serena Williams, Lewis Hamilton da Hector Bellerin da wasu kalilan suna bin abincin mara mara.

Da abinci mai tushen shuka yana da tasiri mai tasiri a yanayin canjin kuma ya sanya shi farin ciki. Abincin Virat ya kunshi girgizar sunadarai, waken soya da kayan lambu maimakon nama, kwai da kayayyakin kiwo.

Don haka, ta yaya cin ganyayyaki ke shafar wasan motsa jiki? Kamar yadda cin abincin vegan ya keɓance wasu kayan kiwo da kayan nama, yana taimaka wa 'yan wasa da waɗanda ba' yan wasa ba su kula da ƙwarewar jiki tare da ƙarancin matsakaicin matsakaicin jiki (BMI) ^[1] .

Idan kuna shirin kasancewa cikin koshin lafiya kuma ku sami karfin jiki, ku hada wadannan abubuwan gina jiki a cikin abincin ku.

1. Furotin

Protein yana daya daga cikin kayan masarufi wanda yake da mahimmanci ga matasa yan wasa don taimakawa gina da kuma gyara tsokoki. Har ila yau, sunadarin na samar da jiki mara nauyi ga 'yan wasa gami da wadanda ba' yan wasa ba ^[biyu] . Kuna kawai buƙatar cin furotin mai inganci cikin awanni biyu bayan motsa jiki saboda yana haɓaka gyaran tsoka da girma.

Don ƙarfin tsokoki, ku haɗa da tushen furotin na ganyayyaki kamar kwayoyi da man goro, iri, wake da naman alade, tofu, madara waken soya, hatsi duka, da sandunan furotin.

2. Vitamin B12

Masu bincike na Jami'ar Jihar Oregon sun gano cewa 'yan wasan da ba su da bitamin na B suna da ƙarfin motsa jiki kuma ba sa iya gyara tsokoki da suka lalace ko gina ƙwayar tsoka. Hakanan, rashi na bitamin B12 na iya haifar da gajiya wanda zai iya shafar aikin ɗan wasa ^[3] .

Maganin ganyayyaki na bitamin B12 sune waken soya da almond, shinkafa, sandunan furotin, hatsi, da wake.

3. Calcium

Calcium yana daya daga cikin mahimman kayan abinci masu mahimmanci ga yan wasa, musamman yan wasa mata saboda yana taimakawa wajen gina ƙashi da haƙoran ƙarfi ^[4] . Hakanan yana taka muhimmiyar rawa wajen rage jijiyoyin jiki da shakatawa. Lokacin da tsokoki suka yi kwangila, ana shigar da alli cikin zaren tsoka wanda zai ba shi damar ragewa kuma yayin da tsokar ta sassauta, ana fitar da alli daga cikin zaren wanda ke ba tsokoki damar komawa yadda yake.

Deficarancin wannan ma'adinai yana haifar da jijiyoyin tsoka da raɗaɗi. Abincin da ke dauke da sinadarin calcium ga masu cin ganyayyaki sun hada da madara mai tsire-tsire, tofu, ruwan 'ya'yan itace masu karfi, ganyayyaki masu ganye da broccoli.

4. Vitamin D

Vitamin D wani nau'in kwayar halitta ne wanda ke taimakawa wajen inganta wasannin motsa jiki ^[5] . Cikakken adadin bitamin D na iya rage yawan kumburin jiki, raguwar damuwa ya ragu kuma an saukar da aikin tsoka ma. Yana da sauki don samun bitamin D yayin da 'yan wasa ke yin atisayen waje. Hakanan zaka iya biyan buƙatun bitamin D na abinci daga alayyafo, kale, waken soya, da koren kore.

5. Iron

Ta yaya ƙarfe ke inganta aikin wasan ku? Da kyau, wannan ma'adinan yana ba da iskar oxygen ga ƙwayoyin jini wanda hakan zai ba ku ƙarfi don yin aiki mafi kyau a filin. Jiki yana asarar ƙaramin ƙarfe ta hanyar zufa wanda ke jefa athletesan wasa masu jimiri cikin haɗarin ƙarancin ƙarfe. 'Yan wasa masu karancin ƙarfe ba sa iya kula da bugun zuciya a yayin motsa jiki matsakaici zuwa mai ƙarfi.

A hada da kayan lambu masu dauke da sinadarai masu dauke da ƙarfe kamar kayan lambu masu duhu masu laushi, hatsi da doya, goro da kuma prunes.

Ga tsarin cin ganyayyaki ga 'yan wasa:

• Safiya kumallo - Sandwich na kayan lambu tare da almond 4 zuwa 5 da kuma baƙar kofi.

• Abincin rana - chapatti 1 tare da kayan lambu da aka gauraya, dal da salad na broccoli.

• Maraice kayan ciye-ciye - Apple, kiwi da ayaba tare da koren shayi da flakes na shinkafa (diet chidwa).

• Abincin dare - 1 karamin kwano na shinkafa mai ruwan kasa tare da miyan kayan lambu da kuma broccoli salad / salad.

1. [1]Rogerson D. (2017). Cincin ganyayyaki: shawara mai amfani ga 'yan wasa da masu motsa jiki. Jaridar Societyungiyar Wasannin Wasanni ta Duniya, 14, 36.
2. [biyu]Phillips, S. M., & Van Loon, L. J. (2011). Furotin mai gina jiki ga 'yan wasa: daga buƙatu don daidaitawa mafi kyau. Jaridar kimiyyar wasanni, 29 (sup1), S29-S38.
3. [3]Williams, M. H. (1989). Arin bitamin da wasan motsa jiki. Jaridar kasa da kasa don binciken bitamin da abinci mai gina jiki. Kari = Kasashen waje na Zeitschrift fur Vitamin-und Ernahrungsforschung. Ari, 30, 163-191.
4. [4]Mehlenbeck, R. S., Ward, K. D., Klesges, R.C, & Vukadinovich, C. M. (2004). Matsakaici na matukin jirgi don ƙara yawan cin calcium a cikin 'yan wasan kwaleji. Jaridar kasa da kasa game da abinci mai gina jiki da motsa jiki, 14 (1), 18-29.
5. [5]Owens, D.J, Allison, R., & Kusa, G. L. (2018). Vitamin D da 'Yan wasa: Ra'ayoyin Yanzu da Sabon Kalubale. Magungunan wasanni (Auckland, N.Z.), 48 (Gudanar da 1), 3-16.

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