Abincin da aka yi da tsire-tsire bai bambanta da kowane nau'in abincin wasanni ba, sai dai watakila amfani da kayan kiwo da nama. Don haka, tambayar ta taso, wadanne abinci ne zasu taimaka wajen cika furotin dabba? Ya bayyana cewa ana samun shi a cikin wasu abincin shuka. Amma domin jikin mai cin ganyayyaki ya karbi shi a daidai adadin, kuna buƙatar ku ci ba kawai pizza da taliya ba. Babban doka shine lafiyayyan abinci iri-iri, daidaitaccen zaɓi na abinci mai yawan amino acid.
Abincin Abincin Abincin 'Yan wasa
Waɗanne abinci ne ke iya yin abincin ɗan wasan da ya ƙi abincin dabbobi? Ga mamakin mutane da yawa, ire-irensu za su gamsar da ɗanɗano kowane irin kayan lambu kuma za su sami sakamako mafi kyau a kan lafiyar jiki, bayyanar su, da ƙarfin jikin mutum:
Hakanan, a yau zaku iya siyan furotin foda. Ya ƙunshi abubuwan shuka kawai, alal misali, tsaba na flax, tsiron quinoa, lentil, chia, da kabewa. Ana iya amfani da wannan furotin foda azaman miya salatin ko don shirya abin sha.
A cewar wani mai ba da horo, daidaitaccen abincin 'yan wasa ya kamata ya kunshi mai (22%), sunadarai (13%), carbohydrates (65%) kuma yana da ikon samar da jiki da kayan masarufi masu gina jiki, bitamin, tabbatar da lafiya, da rigakafin cututtuka daban-daban.
Me za a ci kafin motsa jiki?
Kuna buƙatar abincin da zai cika jiki da kuzari, kuma kuna iya jure ayyukan jiki cikin sauƙi. Don haka, kafin motsa jiki, kusan awanni 2 kafin motsa jiki, ana ba da shawarar ku ci nan da nan tushen abubuwan gina jiki, sugars, da carbohydrates - waɗannan 'ya'yan itace ne (apples, ayaba, mangoes, inabi, lemu) da kowane irin berries. Suna sha da sauri kuma basa haifar da jin nauyi a ciki. Don saurin cikewar kuzari da murmurewa, wasu 'yan wasan vegan suna sha na wasannin motsa jiki na musamman.
Idan akwai awanni da yawa kafin aikinku, zaku iya dogaro da abinci mai kauri, hadaddun carbohydrates - hatsi, dankali mai daɗi, shinkafa launin ruwan kasa, dankali. Ana narkar da su sannu a hankali kuma suna ba wa jiki kuzari “mai ɗorewa”. Yayin da kuke kusantar motsa jiki, ku ci wani abu mafi sauƙi kuma mai gina jiki, kamar salati ko mashaya furotin. Rabin sa'a ko awa ɗaya kafin horo, kuna da 'ya'yan itatuwa a hannunku, waɗanda kusan kashi 80% na ruwa ne, wanda ya zama dole don tsabtace jiki.
Gina jiki bayan motsa jiki
Abincin bayan motsa jiki ya kamata ya zama babba sosai. Bayan aiki na jiki, kuna buƙatar sake cika asarar kuzari, kuma a cikin wannan, kuma, carbohydrates ba za a iya canza su ba. Amma, game da tsokoki, ba za a iya yin murmurewarsu ba tare da amino acid, ginshiƙin gina jiki wanda yake da mahimmanci ga ƙwayar tsoka. An samo shi daga kwayoyi, wake, ganye, tofu, seitan, tempeh, da abubuwan sha na furotin na halitta. Kuna iya yin su da kanku ta amfani da furotin na ganye, wanda a yau ana iya siyan shi a cikin shagunan “duka don lafiya”, sassan abinci na musamman.
Yana da mahimmanci cewa abincin ɗan wasa ya kasance mai gina jiki kuma cikakke!