Shin zaku iya shan madara bayan motsa jiki kuma yana da kyau a gare ku kafin motsa jiki

Shin kuna ganin babu laifi a sha madara bayan motsa jiki, zai amfane shi? A gefe guda, abin sha yana da wadataccen bitamin, abubuwan micro da macro, ya ƙunshi furotin da sauƙin narkewarwar carbohydrates. A gefe guda kuma, kusan rabin mutanen duniya na fama da rashin haƙuri da madara. Masana ilimin abinci mai gina jiki sun rarraba samfurin a matsayin "mai nauyi" ta fuskar narkewar abinci, kuma suna lura da kadarorinsa don inganta tarin kitse.

Don haka yana da kyau a sha madara kafin ko bayan motsa jiki, ko kuwa ya fi kyau a tsoma wannan samfurin don a sami damar duk wani farfadowar furotin? Amsar wannan tambayar ba za ta kasance ba. Idan kuna son madara, kuma jikinku yana sauƙaƙe abubuwanda yake ciki, shan shi bazai yiwu ba kawai, amma ya zama dole! Idan tunanin wani yanki na abin sha ya sa ku rashin lafiya, kuma bayan ambaliyar karfi, rikicewar hanji galibi yakan faru, watsar da wannan ra'ayin. A ƙarshe, ana iya maye gurbin madara da madara mai tsami, cuku na gida ko farin cuku.

Amfana da cutarwa

Don ƙarin fahimtar ko shan madara bayan motsa jiki yana da kyau, bari mu kalli wannan ra'ayin daga fa'idodi da cutarwa.

Zai yiwu kafin horo?

Babban fa'idar madara kafin lokacin motsa jiki mai ƙarfi shine ƙimar kuzari saboda abubuwan da ke cikin carbohydrate. Gilashin ml 250 sun ƙunshi 135 Kcal da 12 g na carbohydrates (mai nauyin 2.5%). Wannan kusan kusan 10% na ƙimar yau da kullun!

"A BAYA"

1. Fiye da ruwa 50%, saboda haka ana iya sha kafin horo na ƙarfi don hana rashin ruwa;
2. Abun ya kunshi sinadarin potassium da sodium, saboda haka yana daidaita daidaiton lantarki;
3. Abin sha yana da gamsarwa sosai - yana ba ka damar wadatar da yunwarka na dogon lokaci, kuma saboda yawan abubuwan da ke cikin carbohydrates, yana ba ka kuzari, juriya, ƙarfi. Sabili da haka, bayan cinye samfurin mai ƙananan kalori, mutum yana yin atisaye mai tsayi kuma yana aiki sosai.

"VS"

1. Wannan samfurin ne mai wahalar narkewa. Musamman idan aka hada su da furotin;
2. Lactose a cikin abun da ke ciki shine mafi ƙarancin ƙwayar cuta;
3. Yawan shan giya na iya sanya damuwa mai yawa a koda.

Bayan horo

"A BAYA"

1. Gilashin madara ya ƙunshi kusan gram 8 na tsarkakakken furotin, yana mai da shi cikakken abin sha bayan motsa jiki don rufe taga furotin.
2. Abin sha bayan horo ana bugu ne don ci gaban tsoka, saboda abubuwan da ke tattare da shi suna da hannu dumu dumu cikin samuwar ƙwayoyin tsoka;
3. Milk shine mafita mai kyau don rage nauyi bayan horo, saboda ba shi da yawa a cikin adadin kuzari, amma yana ba da ƙarfi mai ƙarfi. A sakamakon haka, dan wasan ya dawo da karfi ba tare da wuce iyakar kalori ba;
4. Gilashin madara bayan motsa jiki yana taimakawa don fara aikin metabolism, sabuntawa, dawowa

"VS"

1. Idan ka zabi abin sha wanda yake da kiba sosai, zaka iya samun mai maimakon na tsoka. Masu horar da wasanni da masu gina jiki sun ba da shawarar shan madara tare da mai mai ƙima wanda bai wuce 2.5 ba;
2. Mutanen da ke fama da rashi na lactose, amma suna ƙoƙari su shawo kansa, haɗarin cataracts, amosanin gabbai da cellulite. Wannan ba zai ambaci rikice-rikice daban-daban a cikin sashin gastrointestinal ba.

Amma ta hanyar, lura cewa akwai ƙananan fa'idodi fiye da idan kuka yanke shawarar shan kofi bayan horo. Sakamakon amfani da shi ya fi rikitarwa da sabani.

Na dabam, ba tare da la'akari da ko kun sha samfurin kafin ko bayan horo ba, ya kamata ku lura da fa'idodi a cikin waɗannan maki:

• Yana da wadatar calcium, wanda ke nufin yana ƙarfafa ƙasusuwa da haɗin gwiwa;
• Hakanan, abin sha yana dauke da yawan sinadarin potassium, sodium, chlorine, magnesium, sulfur da phosphorus. Daga cikin abubuwan da aka gano akwai aluminiya, tagulla, kwano, sinadarin flourine, strontium, zinc, da sauransu.
• Hadadden bitamin ya hada da bitamin A, D, K, H, C, PP, rukunin B
• Ba shi da tsada kwata-kwata, sabanin shaƙatattun furotin.
• Lactose yana da sakamako mai amfani akan aikin zuciya, hanta da koda.

Yaushe ne mafi kyawun lokacin sha?

Don haka, kuna buƙatar shan madara kafin ko bayan horo? Fara daga burin ku - idan kuna buƙatar sake cika jiki da kuzari, sha gilashi awa ɗaya kafin aji. Idan kuna neman sake gina furotin da aka ɓace yayin horo don haɓaka haɓakar ƙwayoyin tsoka, ku sha abin sha a cikin awa ɗaya bayan haka.

A hakikanin gaskiya, madara babbar riba ce ta halitta, musamman idan aka hada da yankakken ayaba da zuma. Idan burin ku shine haɓakar tsoka, zaku iya sha samfurin a cikin yini. Volumearar da aka halatta yayin lokacin ƙaruwa kusan lita 2! Af, dole ne a sha abin sha dumi.

A hanyar, idan kun yanke shawarar fadada abincin ku da 'ya'yan itace, da fatan za ku lura cewa suma suna da ƙa'idodin amfani da su. Misali, kun san yaushe za ku ci ayaba kafin ko bayan motsa jiki?

Amma idan kuna sha'awar ko zai yiwu a sha madara kai tsaye yayin horo, zamu amsa gaba ɗaya - a'a! A matsayin isotonic, bai dace ba - yayi nauyi sosai. Masu ɗaukar nauyi suna sha sosai bayan aji. Hakanan ana shirya girgizar furotin sau da yawa bayan motsa jiki. Wani lokaci a da, amma ba lokacin ba.

Ka tuna, a lokacin horo na ƙarfi, zaka iya shan ruwa, abubuwan shan isotonic, infusions na ganye, sabbin ruwan 'ya'yan itace da hadadden amino acid - kawai ba sa tsoma baki tare da aiwatar da hana ƙarancin ruwa.

Ba za a iya danganta madara ga ɗayan ƙungiyoyin da aka lissafa a sama ba.

A wane nau'i ya fi kyau a sha?

Don haka, kun yanke shawarar shan madara kafin gudu ko bayan ƙarfin horo, yanzu ya rage don yanke shawara a cikin wane nau'i ne mafi kyau don amfani da shi:

• Abu mafi amfani shine cikakke, an haɗa shi. Amma dole ne a tafasa shi, saboda yana iya ƙunsar ƙwayoyin cuta. Sha wannan madara ba tare da tafasa ba, kawai daga saniyar ku;
• Ana siyar da sirarre, manna, ko daidaitaccen samfura a cikin shagunan kayan abinci yau. Ana iya shansa ba tare da ƙarin aiki ba, kawai a lura da yawan mai da rayuwar rai;
• Ba a ba da shawarar a sha madara ko sake haɗuwa ba - an adana ingredientsan kayan cikin ƙasa ƙwarai a wurin. A zahiri, waɗannan sune foda waɗanda aka gauraye da ruwa, wanda za'a iya la'akari da shi, wataƙila, kayayyakin kiwo;
• Tare da rashi lactose, zaka iya amfani da samfuri mai inganci wanda ba shi da lactose;
• Akwai buƙatar irin wannan don madarar foda - babu wani abu mai mahimmanci a cikin abun. Cakuda ba zai zama mai arha ba, amma ba yadda za'ayi ya samar da shi ga yadda aka saba amfani dashi.

Cikakken madarar foda yana da amfani musamman ga maza bayan horo - tsarma shi da ruwan dumi mai dumi, ƙara oatmeal da sabo ne. Za ku sami hadaddiyar giyar fashewa don ci gaban kyakkyawar sauƙin tsoka.

Za a iya maye madarar shanu da madara mai kayan lambu - sesame, soya, kwakwa, kabewa.

Idan ana so, zaku iya yin hadaddiyar giyar daban daga abin sha, misali, cakuda madarar shanu, goro, strawberries da banana suna da daɗi sosai. Hakanan, zaku iya haɗa samfurin da yoghurt na halitta, zuma da sabbin 'ya'yan itace. Idan kana son yin hadin musamman na gina jiki, saika sanya flakes da kuma reshe akan ruwan madara da zuma.

A ci abinci lafiya!

Kalli bidiyon: TUN KAFIN AURE EP14 Karshe Labarin Budurwar Da Saurayinta Ya Mata Ciki Tun kafin Aure Sanadin Daukar (Mayu 2025).