Mutane da yawa sunyi imanin cewa ba mahimmanci bane cin wani abu kafin motsa jiki kuma kuna iya kuskure. Cin abinci kafin motsa jiki daidai yake da cinye wannan ƙaramar gudummawar toarin don taimaka maka yin aikinku mafi kyau.
Abinda yafi dacewa shine kiyaye tushen sunadarai, carbohydrates da wani kitse a jikinku kafin yin atisayen karfi. Aƙalla sun shanye shi tsakanin rabin sa'a kafin fara aikin. Ta wannan hanyar, jikinka zai sami tushen abubuwan gina jiki da zai buƙaci. kamar man fetur kuma hakan zai nuna yayin aiwatarwa , saboda za ku fi aiki sosai.
Motsa jiki na Azumi
Akwai mutane da yawa waɗanda ke bin al'adar rashin cin komai da farko da safe da yin wasanni. Ka'idarsa ta dogara da cewa, tunda ba ta da wani tushe na inda za a jefa yayin atisayen, metabolism zasu yi amfani da kitsen mai wanda jikinku ya ƙunsa.
Da yawa daga gaskiya, idan akasin haka gaskiya ne, kwararru ba sa ba da shawarar yin irin wannan aikin kwata-kwata. Yana da mahimmanci a gare su Ee ko a koyaushe ku ci wani nau'in abinci don jiki ya sami waɗannan ƙarfin kuzarin da yake buƙata.
Kuma ba shine a tafi tare da cikakken ciki ba saboda in ba haka ba jinin ku zai kasance ne da kuma maida hankali akan narkar da ku. Hakanan idan babban horo ne mai wahala kuna iya samun ciwon ciki, jiri ko matsalolin motsi da ƙafafunku.
Idan jikinku ba zai iya jure wa wani abu mai ƙarfi da safe ba, aƙalla ƙoƙari ku cinye wani abu mai ruwa wanda zai ba ku ƙarfi.
Ku ci da kyau kuma za ku kasance a wani matakin
Idan kuna da ɗan lokaci kaɗan don cin abinci kafin aikinku, yana da kyau ya kasance mintuna 30 ne kawai kafin motsa jiki.
Dole ne ku ci abinci mai ƙarancin glycemic tunda suna bayar da karancin suga don zagayawa cikin jini da karin kuzari. Ta wannan hanyar ana fitar da waɗannan hydrates a hankali kuma yana ba da ikon samun isa yayin duk motsa jiki.
Idan glycemic index yake da yawa, mai sauƙin carbohydrates, kumaWadannan zasu samarwa da jiki kuzari cikin sauri a lokaci daya, yin jiki yana iya samun saurin raguwa cikin glucose (raguwar sukarin jini). Wadannan alamun za a lura da su tare da wasu jiri, amai da raguwar karfi cikin sauri, wanda ke haifar da rashin lafiyar gaba daya kuma baya barin yin aikin yadda ya kamata.
Saboda wannan yana da mahimmanci cewa, idan ba ɗaya daga cikin carbohydrates bane, a kalla hada biyu. Misali na iya zama farantin oatmeal tare da 'ya'yan itace, ko cakuda kwayoyi da wasu nau'ikan lafiyayyen mai kamar kwakwa. Milk da abubuwan da suka samo asali, nama da ƙwai suma sun faɗi cikin irin wannan abincin.
Sunadaran ma suna da mahimmanci. Wannan sinadarin na gina jiki yana taimakawa kwarai da gaske wajen inganta kuzari da kuma inganta mai. Idan yawan sunadarin yafi na carbohydrates, jikinka zai samar da rashi na kuzari kuma hakan yayi daidai da neman kitse a jikin ka don samun shi. Wannan yayi daidai da rasa kitsen jiki.
Abubuwan mahimmanci kafin zuwa horo
Oats: yana da hatsi mai arzikin carbohydrates low glycemic index, furotin da fiber. Wannan abincin yana da manyan alamomin b-glucan wanda ke taimakawa ƙananan matakan cholesterol, kuma idan hakan bai fi haka ba, yana daidaita matakan sukarin jini.
Banana: wannan 'ya'yan itacen sun fi son' yan wasa. Ya wadata cikin carbohydrates, bitamin B6, magnesium, potassium, da fiber. Godiya ga sinadarin potassium, zaka taimaka wajan samun daidaiton ruwa a jikinka, shakata da tsokoki kuma hakan yana taimaka maka ka guji mawuyacin ciwo.
Shinkafa: wani babban tushen carbohydrates kuma ba tare da dauke da wani mai ba. Yana da kyau a hada shi da wani nau'in furotin kamar kaza da naman turkey.
Taliya: babban bangaren da sauri-sha carbohydrates. Yana da kyau a ɗauka shi kaɗai ko tare da miya mai tumatir ko yayyafa na man zaitun.
'Ya'yan itãcen marmari: Suna da babbar gudummawar makamashi (har zuwa 600 kcal a kowace gram 100) suna da kyau sosai tunda samar da zare, furotin, lafiyayyen mai da kuma sinadarin carbohydrates Abin da ya sa suke da fa'ida sosai, amma dole ne ku yi hankali game da adadin da ake sha don adadin kuzarinsa.
Kofi: Zai iya zama kyakkyawan dacewa don haɓaka ƙoƙari yayin horo. Yana da kyau a dauki kimanin 3 mg na maganin kafeyin kowane kilo na nauyin jiki, karin maganin kafeyin yayi daidai da wahala daga tashin hankali, rashin natsuwa, ciwon kai ... wato, zuwa horo mara tasiri. Don ba ku ra'ayi, kopin kofi ya ƙunshi kusan 40 MG na maganin kafeyin.
Qwai: wannan abincin yana da kyau ga lafiyar jijiyoyin jiki. Suna da babban amfani da furotin kuma sun dace su ci karin kumallo.
Yogurt: wannan abincin yana da wadataccen furotin da alli. Hakanan babban aboki ne wajen kiyaye tsirrai na hanji da haɗuwarsa da abinci irin su hatsi ko fruita fruitan itace zasu taimaka musu wajen zama mafi kyawun kari don samun ƙarfin da kuke buƙata.