Abinci don samun karfin tsoka
 

Kyakkyawan, tsoka jiki shine mafarkin mutane da yawa. Suna yin kwanakin su a cikin motsa jiki da cibiyoyin motsa jiki, koyaushe suna aiki akan kansu kuma suna ƙoƙari su ƙarshe tabbatar da duk mafarkin su. Koyaya, ko yaya sautinsa ya kasance, mu'ujiza ba ta faruwa. Yawan tsoka ba kawai baya ƙaruwa ba, amma kuma yana raguwa. Masana kimiyya, masu ilimin abinci mai gina jiki da masu ba da horo tare da suna a duniya suna faɗi a cikin wallafe-wallafensu game da dalilan irin waɗannan abubuwan al'ajabi, wanda galibi ke kwance cikin zaɓin abincin da ba daidai ba.

Gina jiki da yawan tsoka

Mun san daga makaranta cewa 'yan wasa da mutanen da ke rayuwa mai kyau su ci lafiya kamar yadda ya kamata. Koyaya, ba mutane da yawa ke ba da isasshen hankali ga ingancin abinci mai gina jiki ba. Bayan haka, kawai samarwa jikinka adadin adadin sunadarai, mai da carbohydrates bai isa ba.

Yana da mahimmanci a kula da shigar da hadadden mahimman bitamin a cikin abincin. Wannan saboda tsokar gini ta haɗa da gina ƙwayar tsoka. Wannan tsari ya dogara da yawan halayen halittu masu hade da wasu abubuwa. Bugu da ƙari, idan jiki bai karɓe su ba, kuma mutum ya ci gaba da horarwa sosai, ƙwayar tsoka ba wai kawai ba za ta girma ba, amma kuma ta rage.

Vitamin don ci gaban tsoka

Don hana wannan, kana buƙatar samarwa jikinka hadadden ƙwayoyin bitamin masu zuwa:

 
  • Vitamin A. Yana shiga cikin matakan rushewar furotin, ba tare da samun riba na tsoka ba zai yiwu ba.
  • Vitamin C. Maganin antioxidant wanda ke taimakawa kare ƙwayoyin tsoka daga lalacewa. Menene ƙari, yana haɓaka samuwar collagen, nama mai haɗin kai wanda ke riƙe tsokoki da ƙasusuwa a zahiri. Bugu da ƙari, wannan bitamin yana cikin shaƙar baƙin ƙarfe, wanda matakin haemoglobin a cikin jini ya dogara, wanda ke tabbatar da jigilar iskar oxygen zuwa tsokoki.
  • Vitamin E. Wani antioxidant mai ƙarfi wanda ke kawar da radicals kyauta a cikin jiki, ta haka yana kare membranes na ƙwayoyin tsoka daga lalacewa.
  • Vitamin D. Yana da mahimmanci don shan alli da phosphorus. Ana amfani da ƙarshen a cikin kira na ATP (adenosine triphosphoric acid) - ɓangaren makamashi na sel masu rai.
  • B bitamin, musamman B1, B2, B3, B6 da B12. Suna tallafawa ci gaban ƙwayar tsoka.

Manyan abinci 16 na ci gaban tsoka

Kifi. Kyakkyawan tushen furotin ne, wanda rashin sa ke yin illa ga ci gaban jiki na al'ada da ci gaban jiki. Bugu da kari, yana dauke da kitse na omega-3 wanda ke hanzarta metabolism. Dangane da bayanan da aka buga a cikin Journal of the International Society for Sports Nutrition, mutumin da ke neman gina tsoka dole ne ya cinye akalla gram ɗaya na furotin ga kowane laban (0.45 kg) na nauyin jiki. Koyaya, jiki a hankali zai narke duk furotin da aka karɓa daga abinci, koda adadinsa ya wuce gram 100, ana cinye shi lokaci guda.

Abincin hatsi. Ya ƙunshi hadaddun carbohydrates, sunadarai, fiber, bitamin da ma'adanai.

Naman sa. Wani babban tushen furotin.

Buckwheat. Ya ƙunshi ba kawai carbohydrates ba, har ma sunadarai (gram 18 na kowane gram 100 na hatsi), ƙimar ilimin halitta wanda ya wuce 90%.

Kitsen kifi. Yana saurin saurin kuzari kuma yana taimakawa jiki sakewa da sauri bayan motsa jiki.

Turkiya. Ya ƙunshi ba kawai furotin ba, har ma da bitamin da ma'adanai 11.

Nonon kaji. Ƙananan samfurin, 100 gr. wanda ya ƙunshi 22 gr. kuzari.

Qwai. Wani tushen sunadarai, da zinc, iron da calcium. Abin da ya sa ake ɗaukar ƙwai wani muhimmin ɓangare na abinci mai gina jiki.

Cuku gida. Kyakkyawan tushen furotin.

Almond. Ya ƙunshi sunadarai, ƙoshin lafiya da bitamin E.

Karas da kowane irin kabeji. Sun ƙunshi bitamin A.

Citrus. Suna wadatar da jiki da bitamin C.

Yogurt. Kyakkyawan tushen furotin da alli.

Ruwa. Ba tare da adadin ruwa mai kyau ba, jiki ba zai iya ƙaruwa da ƙarfi ba, kuma ba za ku iya kafa narkewa ba.

Mai santsi. Babban hadaddiyar giyar bitamin. Susan Kleiner, marubucin Gasar Cin Kofin Wasanni na Winners kuma ɗaya daga cikin manyan ƙwararru a fagen, tana koya wa abokan cinikin ta yadda za su shirya wannan abin sha daidai: “Haɗa sabbin kayan lambu ko daskararre - kantin kayan antioxidants - tare da madara, ruwan 'ya'yan itace 100% ko yogurt da yaji duk linseed ko man zaitun don gabatar da ƙoshin lafiya cikin cakuda. "

Kofi. Gwaje-gwaje, masana kimiyya daga Burtaniya sun gano cewa hada maganin kafeyin da carbohydrates da ake samu a cikin hatsi yana kara juriyar 'yan wasa. A lokaci guda, masu bincike a Jami'ar Illinois sun nuna cewa maganin kafeyin yana rage zafi yayin motsa jiki. Kuma masana kimiyya daga Ostiraliya sun gabatar da sakamakon binciken wanda ke nuna karuwar yawan tarin glycogen, wanda, a zahiri, ya kasance ajiyar kuzari, a ƙarƙashin rinjayar dukkanin maganin kafeyin da na carbohydrates.

Sauran hanyoyin don haɓaka ribar tsoka

  • HolidaysA cewar masana, abubuwa uku don cin nasarar tsarin gina tsoka sune motsa jiki, abinci mai gina jiki, da kuma kyakkyawan bacci.
  • Barin barasa da shan sigari… Suna sanya guba a cikin jiki, suna tsoma baki tare da aikinta na yau da kullun.
  • Iyakance tarkacen abinciKusan kowa ya san game da mummunan tasirin mai, soyayyen da gishiri, amma ba kowa ke iya hana kansu amfani ba.
  • Usalin yarda daga kowane irin ƙari na abinci don saitin ƙwayar tsoka, don tallafawa lafiyayyun abinci waɗanda ke wadatar da jiki da matsakaicin abubuwa masu amfani. Tunda bitamin da aka samo daga abinci ya fi dacewa jiki ya shagaltar da su, sabili da haka, suyi aikinsu da kyau.
  • Horar da kaiCan Babban sakamako za'a samu shi ne kawai ta hanyar tsari - a cikin motsa jiki, abinci mai gina jiki da ƙirƙirar kyawawan halaye na rayuwa.

Bugu da ƙari don samun ƙwayar tsoka, bin duk waɗannan ƙa'idodin yana ba ku damar haɓaka matakan testosterone ta al'ada. Amma ba kawai ƙarfi, juriya da lafiyar mutane ya dogara da shi ba, har ma da libido ɗinsu. Kuma wannan ya riga ya zama tabbaci na yarda da kai da kuma tabbaci na babban rabo mai kyau tsakanin wakilan kyakkyawan labarin. Muhawara mai karfi don canjin canji a rayuwar ku, ba haka bane?

Shahararrun labarai a wannan ɓangaren:

1 Comment

  1. Ami 8 month dore gym korchi kono poriborton.. Pacchi na. Ar dumpan korle kichu hobe

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