Bella Adams
Ba za a iya tashi da safe ba? Kuna jin karaya, gajiya, da bacci? Kofi ba shine kawai abin dogaro ba don tashi da samun kuzari. Akwai hanya mafi koshin lafiya don yin shi.
Don haka muna ba ku zaɓi na abinci masu lafiya goma waɗanda za su ba ku kuzari da safe!
oatmeal
Babban abubuwan amfani na oatmeal sune carbohydrates da fiber. Oatmeal yana ɗaukar lokaci mai tsawo don narkar da shi, wanda ke ba ku ƙarfin kuzari da jin daɗi na tsawon yini.
Kawai gram 150 na oatmeal a rana ya isa ya kasance cikin tsari.
Yogurt
Kayan kiwo da aka haɗe suna da kyau don ƙarfafawa da safe. Mafi kyawun zaɓi, ba shakka, shine yogurt na halitta ba tare da ƙari ba. Babban fa'idar yogurt shine kwayoyin Bifidus, wanda ke ƙarfafa tsarin rigakafi kuma yana taimakawa wajen narkewa. Kofin yogurt kawai tare da dintsi na berries shine babban abun ciye-ciye na safe.
qwai
Qwai, dafaffe ta kowace hanya, tushen kuzari ne da kuzari.
Qwai sun ƙunshi babban tanadi na furotin, Organic acid, bitamin, da ma'adanai. Godiya ga waɗannan halaye, kwai tasa zai taimake ka ka fi dacewa da damuwa na jiki da na tunani da kuma taimaka maka farfadowa.
wake
Jita-jita da aka yi daga wake, Peas, ko wasu legumes suna cike da kuzari don taimaka muku ci gaba a cikin yini. Ƙarfin yana fitowa daga sunadarai, carbohydrates, bitamin, da ma'adanai da ke cikin wake. Kuma fiber ɗin zai taimaka muku mafi kyawun ɗaukar duk waɗannan manyan adadin abubuwan gina jiki.
Farin kabeji
Kayan lambu babban zaɓi ne don ƙarfafa ku da safe. Kuma mafi kyawun zaɓi shine farin kabeji. Vitamins B1, B2, CC, phosphorous, da baƙin ƙarfe za su taimaka maka wajen shawo kan gajiya da fushi, wanda sau da yawa ke addabar masu buƙatar tashi da wuri.
alayyafo
Alayyahu ba shuka ba ce kawai. Ya ƙunshi babban adadin baƙin ƙarfe da bitamin C, wanda zai taimake ka ka shawo kan gajiya da inganta aikinka. Kuma mafi mahimmanci, waɗannan abubuwan gina jiki zasu riƙe kaddarorin su yayin kowane magani na zafi.
kwayoyi
Kwayoyi babban abinci ne wanda ke ba ku kuzari.
Kwayoyi tushen kuzari ne tare da ajiyar furotin, fatty acid, bitamin da ma'adanai. Wannan hadaddiyar giyar na bitamin zai wadatar da kwakwalwa da jiki duka tare da makamashi. Babban zabi zai zama 20-30 grams na kwayoyi da safe. Kada a tafi da wannan samfurin kawai kafin barci.
Ayaba
Carbohydrates da fiber sune ke sa ayaba ta zama zakara a tsakanin 'ya'yan itatuwa ta fuskar abinci mai gina jiki. Ba abin mamaki bane 'yan wasa suna zaɓar wannan samfurin musamman don cika jikinsu da kuzari. Cin ayaba 1-2 a rana zai yi muku amfani kawai.
berries
Babu shakka kowane berries yana cike da antioxidants waɗanda ke kare kwakwalwa daga lalacewa kuma suna da tasiri mai yawa akan aikin kwakwalwa.
200-300 grams na berries a rana zai sa ku farin ciki da karfi.
Chocolate
Muna da babban labari ga masu haƙori mai zaki, kamar yadda cakulan kuma yana cikin jerin abinci masu lafiya, masu kuzari waɗanda ke ƙarfafa ku da safe. Bugu da ƙari, sanannen gaskiyar cewa wake na koko yana cike da abubuwan gina jiki, cakulan shine tushen hormone endorphin mai farin ciki. Amma kada ku yi amfani da wannan samfurin, 30-40 grams kowace rana zai zama fiye da isa.
