Abin da za ku ci Bayan motsa jiki: Mafi kyawun Abinci 6 Bayan-Aiki

Mafi Kyawun Sunaye Ga Yara

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Aika Da

Aiko Min Da Imel Nuna A Shafin

Kun zabo lissafin waƙa, wanda aka shimfiɗa sosai sannan ya ba da kashi 150 a cikin motsa jiki. To yanzu kun gama, dama? Ba da sauri ba. Abincin da kuke ci a cikin ƴan mintuna na farko bayan motsa jiki na ɗaya daga cikin mafi mahimmancin sassa na horo, in ji mai horar da kai. Lisa Reed .

Don taimakawa jikinka ya dawo da sauri, da kuma gyarawa da gina sabon ƙwayar tsoka, za ku so ku sake yin man fetur ba da daɗewa ba bayan yin aiki tare da karamin adadin carbohydrates da furotin. Har yaushe? Bincike ya nuna cewa cin abinci bayan motsa jiki nan da nan bayan yin aiki (watau a cikin mintuna 15) ya fi cin abinci sa'a guda bayan haka, Reed ya gaya mana. Don haka tare da wannan a zuciya, ga mafi kyawun abinci bayan motsa jiki da abubuwan ciye-ciye don shiryawa a cikin jakar motsa jiki.

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1. Yogurt

Ko cuku gida, idan kun kasance cikin irin wannan abu. Dukansu suna ba da kyakkyawan tushen furotin bayan motsa jiki, in ji wasanni mai cin abinci Angie Ashe . Don ƙarin haɓakar antioxidant da carbohydrate, ta ba da shawarar ƙara sabbin berries ko kayan lambu diced. Karin kari? Abincin Calcium da bitamin D masu wadata suna taimakawa ƙarfafa ƙasusuwa da hana karaya.

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2. Hummus da Dukan Hatsi Crackers

Bayan motsa jiki, jikinka yana son abinci mai ɗauke da carbohydrate saboda yana konewa a cikin dukkan shagunan makamashinsa, masanin abinci mai gina jiki Lindsey Joe ya bayyana. Don sake cika waɗannan shagunan (aka glycogen), ƙara nau'i-nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i na humus.

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3. Kwai

Kuma ba kawai farar fata ba. Kwai yolks na dauke da wasu muhimman sinadirai masu mahimmanci ga kwakwalwa da lafiyar kashi, inji Asche. Ta ba da shawarar tattara ƴan dafaffen ƙwai a cikin jakar motsa jiki don samun tushen furotin mai sauri da sauƙi, haɗe tare da yanki na gurasar alkama gabaɗaya don ƙarin carbs bayan motsa jiki.

4. Protein Girgiza

Abinci mai gina jiki shine babban zaɓi don cin abinci bayan motsa jiki saboda yana ɗaukar sauƙi don haka jikinka zai iya amfani da shi cikin sauri, in ji Reed. Yadda ta fi so girkin? Wani santsi da aka yi da & frac12; kofin madarar almond, cokali ɗaya na furotin foda da & frac12; kofin strawberries. Dadi.

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5. Salmon da ake shan taba

Kifi mai kitse an san su don kumburi busting damar iya yin komai , da bincike aka buga a cikin Jaridar Clinical na Magungunan Wasanni gano cewa omega-3 fatty acids kuma na iya taimakawa wajen rage jinkirin ciwon tsoka (DOMS) bayan motsa jiki. Gwada yada kullin hatsi gaba ɗaya tare da ɗan ƙaramin cuku mai ɗanɗano mai ɗanɗano da ɗorawa tare da kyafaffen kifi don abun ciye-ciye mai daɗi da ɗaukuwa.

6. Madarar Chocolate Mai Karama

Ga wadanda suke da wahalar cin abinci daidai bayan motsa jiki. Majalisar Amurka akan Motsa jiki yana ba da shawarar gwada abinci mai ruwa maimakon daskararru. Kuma madarar cakulan babban zaɓi ne, godiya ga daɗaɗɗen haɗakar carbohydrates, furotin da ruwa. (Kawai a sauƙaƙe akan sukari.)

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Aiko Min Da Imel Nuna A Shafin