Yana da kyau a faɗi nan da nan: yawancin waɗannan kayan aikin suna taimakawa da gaske don haɓaka tsoka da sauri. A lokaci guda, irin waɗannan additives suna da nisa daga koyaushe mafi kyawun zaɓi, har ma fiye da haka - ba mafi kyawun halitta ba. Wasu daga cikin waɗannan ɗakunan ajiya na gaske ne na sinadarai da aka sarrafa sosai, sukari, sinadarai da jikinku baya buƙata, ingantaccen kayan halitta, da arha, furotin mara inganci.
Yana da mahimmanci kada ku manta da gaskiyar cewa wasan motsa jiki baya farawa a cikin kantin sayar da kayan gini, amma… a cikin dafa abinci! Idan abincin ku ba shi da tushen furotin na halitta, hadaddun carbohydrates, da mai mai lafiya (a daidai adadin), to, abinci mai gina jiki na wasanni ba zai yi nisa ba. A lokaci guda, idan kun riga kun sami ingantaccen abinci mai kyau wanda ya dace da horo mai ƙarfi, to kawai wasu abubuwan abinci na musamman na abinci za su ba ku damar isa matakin na gaba cikin sauƙi. Kawai a hankali la'akari da batun zaɓin su, wanda za'a tattauna a ƙasa.
1. Marasa GMO Protein Vegan
Furotin furotin na tushen tsire-tsire na iya zama babban kari bayan motsa jiki don murmurewa da sauri. Suna sauƙin rufe buƙatar furotin; a lokaci guda, ana iya cinye su ba kawai da kansu ba - a cikin nau'ikan abubuwan sha - har ma da ƙara wasu jita-jita na vegan. Duk da haka, tabbatar da furotin foda ya fito daga tushen abinci wanda bai ƙunshi . Irin waɗannan foda sun fi dacewa saboda albarkatun ƙasa a gare su suna ƙarƙashin aiki mai sauƙi kuma ba su ƙunshi sinadarai masu amfani da tambaya ba, ciki har da, amma zaka iya samun "kwayoyin halitta" gaba ɗaya.
Foda dangane da furotin whey (protein whey) ba a so, saboda. wannan sashi zai iya taimakawa wajen ƙonewa, ƙara yawan allergies, ɓacin rai na narkewa - amma, sa'a, wannan ba shine kawai zaɓi mai yiwuwa ba. Hakanan muna da keɓancewar furotin waken soya (protein waken soya), kodayake zaɓin vegan ne: ware waken soya samfurin waken soya da aka sarrafa sosai wanda zai iya haifar da rashin lafiyar wasu. Zai fi kyau a haɗa ƙarin kayan waken soya na halitta a cikin abincinku, kamar tofu, tempeh, da edamame. Da kyau, alal misali, furotin hemp samfuri ne mai sauƙi wanda aka samo daga tushe guda - tsaba hemp - da 100% vegan. Ya ƙunshi dukkan amino acid ɗin da ake buƙata da abubuwa masu amfani da yawa (da - mai cin ganyayyaki). Kuna buƙatar kawai zaɓi samfur ba tare da GMOs ba kuma, mafi kyau, ɗanyen abinci - koyaushe kuna iya samun waɗannan.
2. L- glutamine (mai sauƙin sha glutamine)
Wannan kari a yanzu ya shahara a tsakanin 'yan wasa, saboda. Glutamine yana daya daga cikin mafi mahimmancin amino acid, yana taimakawa wajen gina tsoka da murmurewa, kuma yana da kaddarorin anti-mai kumburi. Yi amfani da shi kafin da kuma bayan motsa jiki. Ingantattun abubuwan da suka ƙunsa sune vegan, ɗanyen zaɓuɓɓuka waɗanda ba a taɓa yin aiki kaɗan ba. Ana iya haɗa irin waɗannan abubuwan a cikin abin sha na motsa jiki, cinyewa a cikin santsi, ƙara da ɗanyen oatmeal porridge (jika da dare), ko ma a cikin abin sha mai sanyi. Ba shi yiwuwa a zafi el-glutamine - ya rasa halayensa masu amfani.
3. BCAA
Amino Acids na Branched-Chain Amino acid, ko BCAA a takaice, kari ne mai matukar amfani ga 'yan wasa. Yana ba ku damar samun ƙwayar tsoka ko kula da shi, yana hana asarar tsoka saboda rashin furotin. Ƙarin BCAA ya ƙunshi L-Leucine, L-Isoleucine da L-Valine. “L” yana nufin sigar mafi sauƙin narkewa: kari baya buƙatar narkewa a cikin ciki, abubuwan gina jiki suna shiga cikin jini nan da nan. BCAAs suna da amfani musamman idan ba za ku iya cin abinci mai yawan kalori ba kafin motsa jiki (bayan haka, cin abinci mai yawan kalori shine tabbataccen hanyar samun "dutse a ciki" a cikin horo). Yana da sauƙi a sami bambance-bambancen wannan ƙarin, da kuma BCAA a cikin wani ƙarin wasanni (zai juya "2 a cikin 1").
4. Maca
A foda ne mafi na halitta madadin zuwa sauran sinadirai masu kari ga 'yan wasa. Wannan samfurin makamashi ne mai ban sha'awa wanda ke samarwa jikin ku da amino acid masu amfani waɗanda ke taimaka muku murmurewa bayan motsa jiki. Maca yana inganta matakan hormonal, yana taimakawa ci gaban tsoka, yana hanzarta metabolism, yana da kyau ga kwakwalwa, yana hana ƙwayar tsoka da kumburi a cikin tsokoki. Wannan foda daga Peru shine ainihin abin da ake samu, kuma za ku iya dafa abinci mai cin ganyayyaki da yawa tare da shi.
Baya ga abubuwan da ke sama, 'yan wasan vegan suna buƙatar haɗawa da mafi kyawun abincinsu. multivitaminsda za ku iya samu, kuma bitamin B12. Yana da daraja maimaitawa: duk waɗannan abubuwan kari suna da ma'ana kawai a bango, akan ingantaccen tushe na cikakken, lafiya, da sauƙin abincin ku.
Wadannan kari ba su kadai ne mai yiwuwa ba, 'yan wasa daban-daban na iya samun nasu sirri da ci gaba. Duk da haka, abubuwan da aka lissafa suna da amfani a cikin cewa suna ba ka damar kauce wa mummunan, "duhu" gefen abinci mai gina jiki - ba sa haifar da matakai masu kumburi, saboda. ba a hada da mahaukacin "chemistry" ba.
Dangane da kayan aiki
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