Iko mai kuzari

Kwanon farin shinkafa

Abubuwan makamashi suna da amfani sosai kafin da bayan yin wasanni. Hakanan suna haɓaka yanayinku kuma suna ba ku isasshen ƙarfi don ayyukanku na yau da kullun, saboda haka yana cikin sha'awar kowa ya san menene waɗannan abincin.

Abincin da ke gaba ba shine kawai tushen ƙarfi da ƙarfi ba, amma yawancin ma suna da sauƙin ɗaukarwa. Ta wannan hanyar, zaka iya saka su a cikin jakarka ta motsa jiki ko ajiye su a hannu a ofis don kira idan kun gaji.

Yadda ake samun kuzari ta hanyar abinci

Farantin karfe da abin yanka

Idan kana son jin karfi a cikin yini, yana da mahimmanci ka fara ranar cin abincin karin kumallo mai gina jiki. Tabbatar abincinku na farko na yini yana ba da yalwar fiber, da hadadden carbohydrates, ƙoshin lafiya, da furotin.

Wani sirrin mutane masu kuzari shi ne yi ƙananan abinci 5-6 maimakon manyan uku. Wannan al'ada tana taimakawa matakan ƙarfin ku zama mafi karko.

Carbohydrates

Gurasar alkama gaba daya

Jiki da tunani suna buƙatar carbohydrates don aiki a cikakken ƙarfin. Abincin mai wadataccen Carbohydrate shine man da aka fi so a jiki. Mabuɗin shine cin kuɗi akan hatsi gaba ɗaya maimakon zaƙi.

Cikakken hatsi tabbatacce ne kuma tushen dawwama na kuzari Saboda suna nutsuwa a hankali, yayin da zaƙi ke ƙaruwa yawan matakan sikarin jininka, yana barin ka jin kasala da kwanciyar hankali daga baya.

Amintaccen

Baƙin wake

Sunadaran suna da mahimmanci ga kuzari. Yi la'akari da kaza da turkey marasa fata. Idan kai mai cin ganyayyaki ne, zaka iya samun damar furotin ta hanyar kayan lambu da yawa, ciki har da legumes. Ma'adanai (magnesium, selenium ...), bitamin (folate, bitamin B12 ...) da fiber ba za su iya rasa a cikin abincinku ba.

Kara yawan folic acid a cikin abincinku

Kalli labarin: Abinci tare da folic acid. A can zaku sami komai game da wannan muhimmin abinci mai gina jiki, gami da mafi kyawun abinci don samun sa.

Kayan mai

Walnuts

A nasa bangaren, kitse suna samar da adadin kuzari mai yawa ga jiki, kamar yadda lamarin yake tare da kifi mai kitse da kwayoyi. A wannan bangaren, ba kyau a zage su.

Foodarfafa kuma lafiyayyen abinci

Ayaba

Akwai abinci masu lafiya da yawa wadanda zasu baku kuzari lokacin da kuke buƙata. Bari mu ga abin da suke:

Banana

Ayaba tabbas itace abincin da akafi amfani dashi lokacin da kuke buƙatar samun kuzari da sauri. Kuma ba abin mamaki bane, tunda gudummawar carbohydrates, potassium da bitamin B6 na ayaba suna sanya wannan fruita fruitan itace a ciki kyakkyawan zaɓi don sake cajin batura kowane lokaci, ko'ina.

Rice

Kamar yadda kuka sani, shinkafa kyakkyawa ce mai samarda kuzari. 'Yan wasa galibi suna son farar shinkafa saboda tana nufin kuzari don tsokoki kafin ko bayan motsa jiki mai wuya. Koyaya, a kan matakin abinci mai gina jiki, ƙwayoyin carbohydrates masu haɗari na ingantaccen tsari ana ɗaukarsu mafi kyau. Idan aka kwatanta da farar shinkafa, shinkafar ruwan kasa tana tabbatar maka da yawan furotin, zare, da manganese (ma'adinai da ke taka muhimmiyar rawa wajen samar da makamashi). Kofi ɗaya na shinkafa mai ruwan kasa ta ƙunshi kusan dukkan manganese ɗin da kuke buƙata kowace rana.

Gwanin kofi

cafe

Idan ya zo ga samun kuzari ta hanyar abubuwan sha, kofi yana tsaye sama da sauran zaɓuɓɓuka. Wannan abin sha yana motsa jikin ku da kwakwalwar ku saboda albarkar ta cikin maganin kafeyin. Ya kamata a sani cewa kofi magani ne na ɗan lokaci (tasirinsa na ɗan lokaci ne idan aka kwatanta shi da sauran abincin makamashi). Bugu da kari, duk da kasancewa babban zaɓi don tafiya, yana da kyau a sha fiye da kofi hudu a rana. Lokacin da ake cin zarafin kofi, haɗarin rashin bacci da sauran illolin da ba'a so ba na ƙaruwa.

Black cakulan

Kuma wani mai motsawa don la'akari: cakulan cakulan. Cin ɗan wannan nau'in cakulan yana da amfani koyaushe don ci gaba da aiki har zuwa lokacin da makamashin makamashi ke barazanar lalacewa.

Kwai

Kwai

Arzikinku a ciki sunadarai da sauran abubuwan da suke da alaƙa da makamashi suna canza ƙwai zuwa ɗayan mafi kyawun mai na jikin ku.

Kifi mai kitse

Godiya ga sunadarai, acid mai da bitamin B, kifi mai kitse na iya taimaka maka kiyaye gajiya. Sau biyu na hidiman mako-mako na tuna, kifin kifi ko sauran kifi mai mai daɗi galibi ana ba su shawara a matsayin ɓangare na daidaitaccen abinci.

Quinoa

Idan kuna neman abincin da zai samar muku da ƙarfi mai ɗorewa, quinoa babban zaɓi ne. Yaba da fa'idodi ga lafiya, quinoa yana samar muku da carbohydrates, fiber da furotin, da kuma bitamin da kuma ma'adanai.

Oats

Oats

Wani tushen makamashi mai dorewa wanda ya cancanci la'akari shine oatmeal. An ba da shawarar sosai don samar da cikakken karin kumallo don taimaka maka ci gaba da motsi na tsawon sa'o'i.

Lentils

Legumes na yau da kullun na iya ba ku ƙarfi sosai don fuskantar ayyukanku na yau da kullun. Mai arziki a cikin carbohydrates da fiber, lentils babban misali ne.

Kwayoyi da tsaba

Kwayoyi da iri sune manufa don samun kuzari cikin sauri da ko'ina. A samu chia, flax, ko 'ya'yan kabewa. Idan ka fi son goro, yi la’akari da abinci mai kuzari kamar almond, goro, ko cashews.


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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