Bella Adams
Idan burin ku ko tsare-tsarenku sun haɗa da motsa jiki na yau da kullun (jinjin motsa jiki, guje-guje, iyo, yoga), yakamata ku kula da ingantaccen abinci mai gina jiki, wanda zai wadatar da jikin ku da duk abin da yake buƙata.
Na yau da kullum (sau 3-5 a mako) horo mai tsanani (kowane lokacin da na yi dan kadan / tsawo) kaya yana tare da canje-canje a cikin jini, a cikin aikin zuciya da jijiyoyin jini, numfashi, musculoskeletal da tsarin juyayi na gabobin.
Abin da za ku ci kafin horo
Don samar da isassun iskar oxygen da abinci mai gina jiki (amino acid, fatty acid, glucose, ruwa, ions) ga tsokoki masu aiki, zuciya tana bugun sauri da ƙarfi, numfashi yana sauri, kuma hawan jini yana tashi. Wannan shi ne sakamakon tasirin tsarin mai juyayi, wanda ke buƙatar glucose don cimma.
Sabili da haka, menu na motsa jiki ya kamata ya haɗa da hadaddun carbohydrates (dukan hatsi a cikin nau'i na hatsi, burodi, taliya, hatsi), carbohydrates mai sauƙi na halitta ('ya'yan itatuwa masu bushe, sabo ne).
Abin da za a ci don ci gaban tsoka
horo na yau da kullum yana tare da karuwa a cikin adadi da girman ƙwayar tsoka, don haka buƙatar furotin yana ƙaruwa. Kaji, kifi, jan nama, kiwo kayayyakin, lentils, wake, waken soya, buckwheat zai samar da furotin da kuma amino acid don tsarin "gini", kazalika da kira na haemoglobin, da bukatar wanda kuma yana ƙaruwa tare da aiki na yau da kullum. Tushen ƙarfe sun haɗa da, ban da naman sa da aka ambata, lentil, da buckwheat, hanta, beets, apples, da prunes.
Gina jiki don ingantaccen horo
Samar da sabbin ƙwayoyin jini, wanda ke da alaƙar motsa jiki, yana buƙatar ƙarin ci na folic acid (kayan lambu kore, broccoli) da sauran bitamin B (kayan dabba irin su kiwo, nama, qwai, goro, da tsaba).
Tsokoki masu aiki da zuciya, musamman, suna buƙatar isasshen adadin kuzari, wanda, a lokacin tsawaita aiki, ana samun su galibi daga metabolism na fatty acids.
Sabili da haka, abincin ya kamata ya ƙunshi isasshen adadin ƙwayoyin lafiya na asali daban-daban - man zaitun, kifin kifi, avocados, tsaba, kwayoyi, man shanu. A lokacin motsa jiki na ɗan gajeren lokaci, babban tushen makamashi ga tsokoki shine glycogen (glucose polymer) Stores. Don haka, carbohydrates yakamata su zama 45-65% na makamashin da ake cinyewa.
Dokokin don cin abinci mai kyau yayin horo
A cikin yanayin ƙara yawan abubuwan gina jiki da buƙatun kuzari na jiki, yana da mahimmanci don samun tsarin narkewa na yau da kullun, gami da motsin hanji na yau da kullun. Ana iya samun wannan cikin sauƙi ta hanyar cinye isasshen adadin fiber na abinci (kayan lambu da 'ya'yan itatuwa da ba a ba su ba, tsaba, bran, hatsi duka) da probiotics (yogurt, kefir, sauerkraut).
Motsa jiki yana ƙara ƙarfin tafiyar matakai na biochemical a cikin tantanin halitta, musamman waɗanda suka haɗa da iskar oxygen. Wannan yana tare da samuwar free radicals. Sabili da haka, abincin ya kamata ya kasance mai arziki a cikin antioxidants - 'ya'yan itatuwa da kayan marmari masu launi waɗanda ke dauke da bitamin C da E ('ya'yan itatuwa citrus, kabewa, berries daban-daban, apples, persimmons).
Tsarin sha a lokacin horo
Yayin motsa jiki, jiki yana asarar ruwa da gishiri da yawa ta hanyar gumi. Don haka, yakamata a daidaita tsarin shan ku don yin la'akari da waɗannan asarar. Shan isasshen ruwa kuma zai yi tasiri mai kyau akan sha abinci.
Abincin calorie a lokacin horo
Jimlar yawan adadin kuzari zai dogara ne akan burin aikin motsa jiki na yau da kullun. Idan makasudin shine don kula da lafiyayyen jiki, to yakamata a rufe kashe kuzarin kuzari.
Idan horarwa wani bangare ne na shirin asarar nauyi, to lallai dole ne a sami gibin makamashi, amma wanda baya rage adadin furotin da kitse kadan (hormone leptin, wanda ke daidaita ci, yana samuwa a cikin adipose tissue!, da kuma jihar). na aikin haihuwa da juriya ma sun dogara da shi).
Don haka, bari mu fara shirin jin daɗin jiki tare da farantin daidaitaccen karin kumallo, wanda masana Makarantar Kiwon Lafiya ta Harvard ke ba ku shawara da ƙarfi kar ku rasa!
