"Ku ci abincin karin kumallo da kanku, ku raba abincin rana tare da wani aboki, ku ba abokan gaba abincin dare" - maganar na nuna irin abincin da ya dace da kowane mutum, musamman dan wasa. Yadda ake zama masoyin wasan motsa jiki na safe, shin zai yuwu a sami karin kumallo mai dadi ko kuwa yafi kyau a gudu akan komai a ciki?
Gudun babbar hanya ce don kiyaye fitina, haɓaka rigakafi, da rasa waɗannan ƙarin fam. Domin samun lafiyar jiki da tunani, kuna buƙatar sanin menene mafi kyawun karin kumallo da safe kafin fara gudu. Labarin zai taimake ku magance wannan batun.
Shin zan ci karin kumallo kafin safiyata ta gudu?
Akwai dalilai guda biyu don yin safiya:
Don rage kiba.
Wani bincike da aka yi a kasar Beljium don fahimtar illar karin kumallo a jikin dan adam yayin wasan motsa jiki ya bayar da hujja cewa hanzari na narkewar mai yana faruwa a kan komai a ciki.
Cikakken rashin abinci mai gina jiki zai haifar da ƙarancin jiki, asarar ƙwayar tsoka da gajiya gaba ɗaya.
Saboda haka, kafin fara gudu, kuna buƙatar amfani da waɗannan masu zuwa:
- ruwa, zaka iya amfani da ruwa ko shayi mai zaki;
- carbohydrates, adadin wanda yake daidai da tsawon lokacin gudu.
Don inganta yanayin gaba ɗaya.
Yin jogging a kan komai a ciki da aka haramta daga likitoci da 'yan wasa, a lokaci guda, ba bu mai kyau a ci kafin fara motsa jiki. Da safe, jiki ya gaji kuma saboda haka yana buƙatar kuzari don cikakken aiki.
Ba matsala menene manufar safiya tana gudana, a kowane hali jiki yana buƙatar yin caji. Ba za ku iya kwaɗaitar da kanku zuwa cikakken ciki ba, amma har yanzu ya cancanci ɗaukar abubuwan da ke buƙata don ba da ƙarfi da kuzari.
'Yan wasa da likitoci sun ba da shawarar cinye hadadden carbohydrates awanni 2-3 kafin farawa, karin kumallo mai haske 30-60 mintuna.
Babu wani yanayi da yakamata ku ɗauki samfuran da aka lissafa a ƙasa da safe:
- abincin nama;
- mai mai da soyayyen abinci;
- abinci mai gishiri da yaji;
- abinci mai yawan fiber (broccoli, apples);
- maganin kafeyin, soda.
Nawa ne ci da sha kafin gudu?
Karin kumallo na iya ƙunsar adadin adadin kuzari masu zuwa, gwargwadon abincin da kuka ci, tsayi da lokacin da kuka fara gudu:
- 1-2 hours kafin a fara gudu - 4 kcal a cikin 1 kilogiram na nauyi ko matsakaicin 500 kcal;
- Minti 15-20 kafin farawar - bai fi 100 kcal ba.
- wani karin kumallo mai dadi, tare da amfani da haramtacce, abinci mai nauyi, dalili ne na soke motsa jiki har zuwa maraice;
- ɗan gajeren gudu na mintina 40 - yi amfani da ruwa kawai.
Babban tambayar da take damun mai farawa a gujewa shine shin zai yuwu ayi amfani da ruwa kuma a wane adadin. Don matakan jiki, ruwa ya zama dole, sabili da haka, idan jiki ya buƙaci, to sha ruwa a kowane adadi, amma a ƙananan rabo.
Lokacin aiki, kusan lita 1 na ruwa ya ɓace a jikin mutum, kuma wannan adadi yana ƙaruwa da tsawon lokacin motsa jiki. Adadin ruwan da aka cinye a nauyin kilogiram 1 kada ya zama ƙasa da gram 40.
Kuna iya sha shi minti 30 kafin farawa da mintina 15 bayan guduna. Yayin tsere, yana da kyau a ware ruwa, yayin da kawai kurkurar bakinka da shan daya ko biyu aka yarda.
Menene karin kumallo mafi kyau da safe kafin a fara aiki?
Jiki yana saurin karɓar carbohydrates, don haka dole ne a haɗa su da abincin safe.
Abincin da aka wadatar tare da carbohydrates sun haɗa da:
- porridge akan ruwan;
- kayayyakin kiwo marasa nauyi;
- sandunan makamashi;
- 'ya'yan itace;
- busassun karin kumallo;
- kayayyakin burodi;
- ƙarin abinci mai gina jiki.
Rikici game da cin sunadaran har yanzu bai kai ga yanke hukunci ba. Akwai ma'anar zinariya: kar a ci cuku da tsiran alade, amma a ji daɗin dafafaffen nono mai kaza ko ƙwai dafaffen ƙwai.
'Ya'yan itãcen marmari
Ayaba shine 'ya'yan itace cikakke don abun ciye-ciye na tsalle-tsalle.
Ya ƙunshi kusan adadin kuzari 100 kuma ya haɗa da:
- bitamin: K, choline, E, C, A, B;
- abubuwa masu alaƙa: potassium, phosphorus, zinc, iron;
- carbohydrates: fructose, sukrose, glucose;
- m acid;
- amino acid;
- da sauran abubuwa masu amfani da ma'adanai.
Tuffa da pears an fi kyau su guje su kafin su yi jogging saboda suna da yawa a cikin fiber.
Oatmeal, buckwheat
Buckwheat shine tushen abubuwan ganowa sabili da haka ya cancanci samun taken mafi kyawun abinci. Ya ƙunshi bitamin B da baƙin ƙarfe, waɗanda suke da mahimmanci don horo, saboda suna cikin aikin isar da iskar oxygen ga tsokoki. Godiya ga buckwheat porridge akan ruwa, gudana zai zama mai sauƙi da sauƙi.
Kuna iya dafa alawar tare da kayan lambu, alal misali, tumatir, radishes ko karas, da shan shayi ko santsi tare da shi.
Oatmeal sanannen abincin karin kumallo ne a duk duniya. Abubuwan da ke cikin biotin sune 40% na ƙimar yau da kullun a cikin 100 g na alawa. Rashin wannan bitamin yana tare da gajiya, kasala da ciwo a cikin tsokoki, wanda 'yan wasa ba za su haƙura da su ba.
Guji siyan flakes na oatmeal nan take saboda suna da sukari sosai.
Kayan kwalliyar duka tare da zuma
Zai ɗauki lokaci mai yawa don dafa pancakes ɗin, amma zasu taimaka wa jiki sautin da ake buƙata kuma, daidai da haka, gudana mai inganci.
A girke-girke na dukan hatsi fritters kamar haka:
Sinadaran:
- ruwan 'ya'yan apple, zai fi dacewa sabo ne - 200 ml .;
- qwai - 2 inji mai kwakwalwa;
- gari - 200 g;
- foda yin burodi - 1 teaspoon;
- vanilla na zaɓi
Mix dukkan abubuwan sinadaran don kullu pancake. Gasa kowane gefen ga gasa da ake buƙata sannan kuma kuyi aiki, pre-brush with zuma. Karin kumallo mai ƙoshin lafiya da lafiya - a shirye!
Shinkafa shinkafa tare da 'ya'yan itace
Babban zaɓi don abun ciye-ciye na safe kafin a fara shine wainar shinkafa. An zabi 'ya'yan itace don kowane dandano: buckthorn na teku, rasberi, ceri ko strawberry. Gurasar shinkafa, tare da 'ya'yan itacen berry, suna cike da yawancin carbohydrates da sauran muhimman abubuwan alamomi na' yan wasa da masu tsere da safe.
Smoothie tare da muesli
Smoothie shine abin sha mai cike da wadatattun lafiyayyun abinci. Wannan ruwan sha mai kauri cikakke ne ga waɗanda ke da wahalar gudu koda da ƙaramin abun ciye-ciye ne.
Sinadaran na iya zama daban, ɗayan zaɓuɓɓuka:
- Ayaba;
- muesli;
- Ruwan lemu;
- yogurt.
Duk abinci ya zama mai dumi. Haɗa a cikin mai haɗawa kuma ku more dandano tare da tsammanin motsa jiki mai tasiri.
Makaman makamashi
Sandunan suna wadatar da kyau kuma suna samar da kuzarin da ake buƙata don gudana.
Tabbatar da keɓance abubuwan karin abinci lokacin zabar:
- maltose;
- sucrose;
- syrup;
- syrup masara.
Mafi kyau duka shine sandar makamashi da aka yi da kai da aka yi daga oatmeal, zuma, kwayoyi, busassun 'ya'yan itace da man shanu.
Abin da za ku ci bayan tafiyar ku na safiyar yau?
Bayan gudu, yana da kyau a kula da abinci mai gina jiki don dawo da ƙarfin da aka kashe da kuma ƙarfafa sakamako. Bayan dogon horo da tasiri, kowane ɗan wasa yana da babban sha'awar abinci. Bai kamata ku ci komai a cikin firiji ba; abinci mai kyau bayan gudana yana da mahimmancin gaske.
Karin kumallo na biyu ya kamata ya fara ba da wuce minti 45 ba bayan ƙarshen gudu kuma kada ya wuce minti 20. Bayan kin gama gudu zaki iya shan lemu mai zaki fara dafawa.
Bayan safiya, abincin ya kamata ya hada da:
- sunadarai: nama, kifi, qwai, madara;
- hadadden carbohydrates: hatsi, maku yabo, kayan gasa.
Kada a haɗa waɗannan abinci masu zuwa:
- maganin kafeyin;
- koko;
- cakulan.
Waɗannan abinci suna tsoma baki tare da shayar furotin, wanda ke da mahimmanci don samun cikakken warkewa.
Ingantaccen abinci shine mabuɗin lafiyar jiki. Motsa jiki yana rasa kuzari da abubuwan gina jiki, don haka ya kamata karin kumallo ya samar da “mai” mai dacewa don gudu, kuma abincin rana ya kamata ya dawo da ƙarfin da aka rasa. Kuna buƙatar kula da abincin da kuke ci don samun sakamako mai kyau da mai daɗi.
