Yadda ake samun yawan tsoka.
Horo da wasanni ga mata shine, da farko, asarar nauyi da siriri. Amma ga rabin namiji, nauyin wasanni yawanci yana da manufa daban-daban - riba da siffata jiki mai kyau. Gaskiya ne, karuwar nauyin jiki a cikin 'yan wasa ba ya nufin samun riba mai yawa saboda kitsen jiki, yana da riba a cikin ƙwayar tsoka. Kamar yadda ka sani, da yawa a siffar mutum yana dogara ne akan kwayoyin halitta, fata yana gado daga iyaye, amma sauran za a iya gyarawa da kanka. Babban abu shine a kusanci wannan tsari cikin dabara kuma ku sami ikon yin riko da jadawalin abinci mai gina jiki da motsa jiki na yau da kullun.
Saboda haka, daya daga cikin mahimman ka'idodin nasara don samun taro shine ingantaccen abinci mai gina jiki... Abincin ya kamata ya dogara da abinci mai wadataccen furotin. Yana da furotin da ke da kyau don taimakawa wajen gina tsoka. A cikin abincin yau da kullun, ana samun furotin a cikin samfuran da yawa - madara, cuku, naman sa, kaza da sauransu, amma samun adadin furotin da ake buƙata yayin yin wasanni yana da wahala sosai. A wannan yanayin, abinci mai gina jiki na wasanni zai taimaka, wani hadadden da aka tsara musamman don 'yan wasa domin su iya samun adadin abubuwan gina jiki da suka dace.
Abu na biyu mai mahimmanci ga jiki shine carbohydrates... Sun ƙunshi abubuwa masu mahimmancin kuzari ga jiki, waɗanda kuma ke ba da damar haɓaka aikin ginin tsoka, kuma, ƙari, suna da tasiri mai kyau a cikin jiki gaba ɗaya. Tare da ƙarancin carbohydrates ne jikin ɗan adam ya fara amfani da ƙwayar tsoka azaman caji. A wannan yanayin, babu cikakkiyar ma'ana a cikin nauyin wutar lantarki. Kuna iya samun carbohydrates daga kayan lambu, 'ya'yan itatuwa, ko hatsi. Amma ga 'yan wasa, furotin carbohydrate, wanda yawancin kamfanoni masu cin abinci na wasanni ke bayarwa, zasu dace.
Fats abokai ne na ɗan adam lokacin yin aiki akan kiba. Tabbas, ma'aunin cin abinci mai mai ya kamata ya zama tilas. Rashin su yana da mummunar tasiri akan samar da testosterone a jiki. Amma, a lokaci guda, kitse mai yawa yana haifar da sakamako iri ɗaya. Masana kimiyya sun ƙayyade cewa don jiki ya yi aiki kullum, mai ya kamata ya zama kashi 15% na dukan adadin kuzari na yau da kullum.
A lokacin horo, 'yan wasa suna buƙatar kula da adadin adadin kuzari da suke cinyewa. Akwai ka'idar zinariya ga mutane, adadin adadin kuzari da jiki ya karɓa ya kamata ya zama dan kadan fiye da adadin adadin kuzari da aka kashe a rana. Sauran adadin kuzari suna da mahimmanci kawai don jiki don ci gaban tsoka na yau da kullun. Idan kun cinye daidai gwargwadon abin da aka ɓace daga baya, tsokoki ba za su sami komai ba. Af, dan wasan ya kamata ya ci abinci akai-akai. Abincin ciye-ciye sau da yawa a rana, ban da manyan abinci, kawai wajibi ne, don guje wa jin yunwa. Kuma abincin da kuke buƙata ya bambanta. Abincin wasanni a babban lodi ya zama dole, amma kwata-kwata bai kamata ku maye gurbin abincin ku gaba ɗaya da shi ba. Akwai mahadi daban-daban a cikin 'ya'yan itatuwa da kayan marmari waɗanda ke ba da damar jiki yayi aiki yadda ya kamata, wanda babban kuskure ne a ƙi su. Zaɓin mafi dacewa don samun nauyi shine ingantaccen abinci mai gina jiki na wasanni da abinci na musamman, wanda, ƙari, yana ba da isasshen ruwa.
Don haka, idan kun bi umarnin daidai a cikin abinci mai gina jiki, zaku iya samun nauyi a cikin ɗan gajeren lokaci kuma ku ji daɗin adadi mai kyau. Babban abu shine kada ku ci abinci mai yawa tare da yawan abinci mai gina jiki da kuma sarrafa adadin abubuwa masu kitse. In ba haka ba, maimakon kyakkyawan jiki na tsoka, za ku iya samun ciki mai laushi da kitsen mai. Kuma a wannan yanayin, kyakkyawa ba ta cikin tambaya.