Cin ganyayyaki da cin ganyayyaki suna da amfani sosai ga waɗanda ke yin motsa jiki, gudu, hawan keke, motsa jiki - kowa ya san wannan. Kuma wane irin 'ya'yan itatuwa, kayan lambu, hatsi, abubuwan sha sun fi lafiya fiye da sauran, menene "dogara" akan? Wadanne kayayyakin ganye ne ke ba da damar murmurewa da sauri bayan motsa jiki? Yadda za a hanzarta detoxification na jiki? Yadda za a kafa tsarin cin isasshen furotin? Jerin da shawarwarin da ke ƙasa an tsara su don amsa waɗannan da sauran tambayoyin da suka taso ga 'yan wasa na farko: masu cin ganyayyaki da masu cin ganyayyaki. Kafin mu fara "farati mai zafi" na matsayi 10, ina da labarai guda biyu a gare ku: mai kyau da mara kyau. Labari mai dadi shine cewa kusan dukkanin abincin shuka suna da kyau ga 'yan wasa! Don haka tambayar ba wai sai an yi watsi da wani abu ba ne. Amma kawai a cikin abin da 'ya'yan itatuwa, kayan lambu da hatsi kuke buƙatar ku ci fiye da haka, kuma waɗanne - ƙasa (za mu yi magana game da abin da ke ƙasa a ƙarshe) don cimma sakamako mafi sauri. A haƙiƙa, ta hanyar cin ganyayyaki ko mai cin ganyayyaki, kun riga kun isa wani nau'in "tsawon wasannin motsa jiki":
- tabbatar da kyakkyawar makoma ga zuciyar ku da tsarin jijiyoyin jini,
- yantar da jiki daga yawan adadin gubobi da kiba mai yawa,
- kuma sun tsawaita rayuwarsu da shekaru 15-20 *.
Kuma mummunan labari shine kawai maye gurbin nama, kifi, da kaji a cikin abincinku tare da dankali, farar shinkafa, da gurasar hatsi gabaɗaya bai isa ba don cimma nasarar wasan motsa jiki da gaske, kyakkyawar lafiya. Kuma shine ainihin abin da burin mu, daidai ne? Sabili da haka, muna kallon makircin - don mafi yawan wasan motsa jiki da kuma gaba ɗaya ga duk wanda aka yi amfani da shi don saita mashaya. Mafi kyawun Abincin Wasanni: Don Isasshen Protein, Sinadirai, da Farfaɗo da Sauri** (Abincin da aka jera a cikin tsari bayan motsa jiki): 1. Madara***
Milk ya ƙunshi ruwa, furotin, sukari (lactose - 4.8%), calcium - duk wannan yana da mahimmanci ga jikin 'yan wasa. Dukan madara ya ƙunshi ba kawai furotin ba, har ma da bitamin, da abubuwa masu amfani (alli, magnesium, potassium, sodium, phosphorus, chlorine, sulfur, da dai sauransu), da kuma electrolytes wanda ke ba ka damar saturate mai gajiya - dehydrated da overheated - jiki tare da danshi. . Ɗaya daga cikin gilashin dumi (sama da zafin jiki) madara kafin ko bayan horo, da kuma wani gilashin dumi ko zafi da dare - don barci mai sauri da barci mai kyau (kuma 'yan wasa suna da mahimmanci!) Serotonin da melatonin, wanda ke ba da madara. "Madara Chocolate" - watau madara tare da foda koko ya kasance abin sha da 'yan wasa suka fi so tun daga shekarun 60s masu gemu. A kwanakin nan, “madara tare da cakulan”, har ma da daɗi… hmm, ba ya jin lafiya sosai, ko? Amma a gaskiya, irin wannan abin sha ya ƙunshi girke-girke na "sihiri" don dawowa bayan motsa jiki: carbohydrates suna ba da makamashi, kuma sunadaran suna ba ku damar mayar da (da gina!) Nama na tsoka, haka ma, yawancin nau'in shan cakulan sun ƙunshi karin bitamin da kuma bitamin. hadaddun ma'adinai (ciki har da bitamin B12). Chocolate wasu suna ɗauka a matsayin "mai lahani" saboda yana ɗauke da maganin kafeyin. Amma bari mu “gyara” koko! Bayan haka, bayan wannan sosai maganin kafeyin (a cikin ƙaramin adadin), wake na koko yana ɗauke da baƙin ƙarfe da zinc da yawa, magnesium, potassium, da ƙari, antioxidants da amino acid masu amfani. Yana da amfani ga 'yan wasa su cinye abin sha na koko da cakulan (tare da abun ciki na koko na akalla 70%, watau "duhu" cakulan), a cikin matsakaici. Don haka a farkon rabin sa'a bayan kammala aikin motsa jiki, sha madara mai dadi tare da cakulan. Dangane da amfani ga 'yan wasa, ruwan kwakwa ne kawai zai iya jayayya da madara. Wani nau'in vegan ne madadin madara. Hakanan zaka iya maye gurbin madarar shanu da waken soya: shima yana da adadin kuzari kuma yana da amfani ta hanyar kansa, musamman idan an wadatar da shi da hadadden bitamin-mineral. A kowane hali, kashi na sukari na halitta shine abu na farko da tsokoki ke buƙata (kuma suna buƙatar gaggawa) bayan motsa jiki! A ƙarshe, akasin tatsuniyoyi, koko - ba kamar kofi ba - yana raguwa maimakon ƙara yawan hawan jini, kuma yana yin shi fiye da koren shayi. 2. 'Ya'yan itacen da aka bushe
Busassun 'ya'yan itatuwa suna ba wa jiki glucose da ake buƙata don kowane aikin mota. Wannan shine ɗayan mafi kyawun tushen tushen carbohydrates mai sauri. Amma "a cikin kaya" suna samun fiber, phytonutrients, potassium, bitamin da ma'adanai. Yana da kyau, dama? Za a iya cin 'ya'yan itatuwa da suka bushe daidai a lokacin motsa jiki (idan ya wuce fiye da sa'a daya): busassun 'ya'yan itatuwa sun maye gurbin "gels" na wasanni wanda yawancin masu gudu da masu hawan keke ke amfani da su. Ko nan da nan bayan: ciki har da a hade tare da madara, smoothie, abin sha na wasanni. Figs, dabino, busassun apricots, zabibi suna da amfani musamman ga 'yan wasa. Af, a cewar Ayurveda, dabino sun fi sha da mai, don haka yana da kyau a haɗa su a cikin santsi tare da madara da ɗan man shanu ko ghee don samun girgiza kashi na "kayan gina tsoka" - furotin. Don saitin ƙwayar tsoka mai sauri, bayan motsa jiki, ku ci rabi na dabino, shafa da man shanu. Akwai matsala guda ɗaya tare da busassun 'ya'yan itace - idan akwai da yawa daga cikinsu, a cikin busassun nau'i, suna tayar da ƙwayar Vata (Wind) a cikin jiki, kuma suna haifar da bayyanar gas. Sabili da haka, dole ne a jiƙa su a cikin ruwan sanyi don 2-3 hours; ruwa daga busassun 'ya'yan itace dole ne a tace a sha, yana da wadatar abubuwa masu amfani sosai. 3. Ayaba
Ana amfani da ayaba a cikin abinci mai gina jiki na wasanni kafin, lokacin da kuma nan da nan bayan horo. A cewar wasu da dama, musamman masu tsere, ayaba ba ta da kyau sosai a lokacin motsa jiki, sabanin busasshiyar ’ya’yan itace, domin. nan da nan amsa da nauyi a cikin ciki (ko da yake cyclists iya jayayya da wannan). Amma bayan aji, tabbas ayaba ba za ta yi rauni ba! Abinci ne mai sauki da kuma shirye-shiryen ci mai dadi, ba busasshe ba (ba sai ka sha ayaba cikakke ba), mai gina jiki, kuma mara tsada.
Ayaba ya dace don ɗauka tare da ku zuwa dakin motsa jiki, don gudu. Af, bincike na baya-bayan nan da masana kimiyya daga Taiwan suka yi ya tabbatar da cewa ayaba tana da kyau. Haka ne, a, wannan ba abin wasa ba ne, ana iya "cajin" ayaba a cikin blender kai tsaye gaba ɗaya, tare da kwasfa, mafi girma fiye da ɓangaren litattafan almara, tare da potassium (don mayar da ma'auni na ruwa-gishiri, riƙe ruwa). da kuma hana ciwon tsoka), serotonin (don yanayi mai kyau) da lutein (ga idanu).
Ku tuna cewa kwata ko rabin ayaba tana gyara ayaba daya ko sama da haka baya shafar narkewar abinci sosai, kuma idan kika yawaita cin ayaba (kilogram ko sama da haka) a lokaci guda yana iya raunana.
4. Shudaya
Blueberries suna da kyau tare da madara da ayaba a cikin "farfadowa ***" santsi a cikin mintuna 30 na farko bayan motsa jiki. Bayan 'yan shekarun da suka wuce, blueberries sun zama sanannun "superfood," kuma saboda kyakkyawan dalili. Bayan haka, yana ƙunshe da kashi mai ban tsoro na antioxidants - abubuwan da ke yaki da radicals kyauta. Blueberries suna da ƙananan kalori, amma a lokaci guda suna da babban ma'aunin glycemic: waɗannan su ne "sukari mai sauri". Ga masu ciwon sukari, kalmar "high glycemic index" ba ta da daɗi sosai, amma ga masu cin ganyayyaki ko masu cin ganyayyaki kawai, ya kamata kawai haifar da motsin rai mai kyau - saboda wannan yana nufin cewa glucose zai shiga cikin jini da sauri kuma tsokoki za su ci. Daskararre blueberries ba sa rasa babban amfanin su. Baya ga sikari na halitta da kuma yawan sinadarin antioxidants, blueberries na dauke da sinadarin lutein, wanda ke da kyau ga idanu. Gabaɗaya, blueberries ne - kuma ya cancanci haka! - daya daga cikin mafi kyawun kayan abinci da aka fi so don santsi na pre- da bayan motsa jiki. 5. Tumatir
Tare da tumatur, muna canzawa a hankali daga abin ciye-ciye bayan motsa jiki a cikin mintuna 30 na farko. bayan yin wasanni, zuwa abinci mai mahimmanci, wanda ya kamata ya biyo baya fiye da minti 30-120 bayan ƙarshen aikin motsa jiki. Tumatir abinci ne sananne, kuma wani zai ce: da kyau, menene na musamman game da su? Amma a gaskiya, a zamanin yau masana kimiyya suna ƙara yin bikin (kwayoyin halitta) tumatir, suna gano abubuwa masu amfani da yawa a cikin su. Bugu da ƙari, tumatir yana da amfani musamman ga 'yan wasa, saboda. suna cike da abubuwa masu amfani don farfadowa bayan motsa jiki, ciki har da bitamin B6. Shi ne wanda, kamar yadda aka tabbatar a cikin mice, yana taimakawa wajen adana ƙarin makamashi (a cikin nau'i na glycogen) a cikin tsokoki. An ɗora shi da antioxidants, tumatir suna da ƙananan adadin kuzari (kimanin adadin kuzari 1 a cikin 27 kopin tumatur da aka daskare!) Kuma ya ƙunshi yawancin bitamin da ma'adanai masu amfani. Ka tuna: 1) maganin zafi na tumatir (da karas) yana riƙe da kaddarorin masu amfani da yawa, har ma da haɓaka wasu, 2) tumatir ba sa haɗuwa tare da cucumbers a cikin abinci ɗaya. 6. Dukan hatsi taliya (spaghetti)
Mun kasance muna tunanin cewa taliya wani nau'in abinci ne mai cutarwa "ga matalauta." Kuma idan kuna rasa nauyi, to, hakika, yana da ma'ana don iyakancewa sosai ko kawar da taliya gaba ɗaya. Hakanan, idan kuna cikin wasanni, musamman guje-guje ko keke (watau yin amfani da horon juriya), to babu abin da zai iya jayayya da taliya mai launin ruwan kasa baki ɗaya. Wannan shine mafi mahimmancin tushen kuzarin kuzari - jinkirin carbohydrates - wanda zaku buƙaci 100%! Mai sauƙi da arha (da kyau, fiye ko žasa: taliya mai launin ruwan kasa sau 2 ya fi tsada fiye da fari) a lokaci guda. Farantin taliya shine, bisa ga yawancin masu ilimin abinci na wasanni da 'yan wasa, ɗayan mafi kyawun zaɓuɓɓuka waɗanda zaku iya ci 2.5-3 hours kafin da sa'o'i 2 bayan motsa jiki mai ƙarfi. Taliya tana ba da ma'adinan glycogen mai wadata a cikin tsokoki don matsakaicin aiki, yana ba da ɗigon sukari a hankali (glucose) a cikin jini da yanayi ko da, yana ba da kariya daga dizziness da tashin zuciya yayin horo. Ba kamar farar taliya ba, taliyar alkama gabaɗaya ta yi nisa da adadin kuzari (ko da yake ƴan wasa sun dogara akan taliya da aka yi da farin fulawa na semolina). Kofin dafaffen taliya mai launin ruwan kasa yana da gram 6 na fiber! Menene taliya mai launin ruwan kasa tare da - tabbas kun riga kun fahimta daga sakin layi na baya - tare da tumatir! Kuma idan yana ganin ku cewa taliya "launin ruwan kasa" yana da wuyar gaske, kawai gwada nau'in nau'in nau'i daban-daban: sun bambanta sosai. Yana da amfani don knead yogurt, spirulina, mai gina jiki mai gina jiki a cikin taliya - amma, ba shakka, ba ketchup ba. 7. Ganyen shayi
Masu gudu suna son shi, kuma ba kawai don shakatawa ba, dandano mai dadi - koren shayi yana da yawa a cikin catechins (nau'in antioxidant). Nazarin da aka gudanar a Japan a kan beraye sun tabbatar da cewa abubuwan da ke da amfani na shayi na shayi (koren shayi) suna ƙara ƙarfin jiki. Bugu da ƙari, koren shayi yana taimakawa wajen rage nauyin nauyi (17% ƙarin tare da matsakaicin horo mai tsanani), don haka. inganta ayyukan wasanni. Mafi mahimmanci, koren shayi yana rage lalacewar tsoka yayin motsa jiki ta hanyar sarrafa radicals kyauta. A ƙarshe, koren shayi shine "mafi kyawun aboki" mai gudu kuma saboda ya ƙunshi "daidai", ƙananan maganin kafeyin: kawai 24-30 MG kowace gilashi (don kwatanta, gilashin kofi na baki yana da 120-170 MG na maganin kafeyin). wanda ya tabbatar da tasiri a cikin gudu na kowane tsayi. Caffeine a cikin ƙananan ƙididdiga yana ƙarfafa tsarin jin tsoro kuma yana rage tunanin aikin jiki: a zahiri, ya zama sauƙin motsa jiki. Yana da ma'ana don ɗauka cewa ƙananan ƙwayar maganin kafeyin yana da amfani ba kawai ga masu gudu ba, har ma ga sauran 'yan wasa. 8. Ruwan kwakwa
Idan ban gamsu da ku game da koren shayi ba kuma har yanzu kuna "da" maganin kafeyin a kowane adadin, gwada shan ruwan kwakwa kafin, lokacin, da kuma bayan motsa jiki. Ko da kunshin, ruwan kwakwa ba ya rasa halayensa masu amfani - wannan shine mafi kyawun abin sha na wasanni don mayar da ma'auni na ruwa-gishiri a cikin jiki a kwanakin horo mai tsanani! Ruwan kwakwa shine lafiyayye, mai kyau madadin abubuwan shaye-shaye masu sinadarai kamar Red Bulls da Gatorades, waɗanda ke da yawan sukari da caffeine. Idan ba zai yiwu a ci gaba da sha ruwan kwakwa ba, ruwa tare da ayaba da ruwan 'ya'yan lemun tsami (mixing a cikin blender) ya maye gurbinsa har zuwa wani lokaci: wannan cakuda kuma ya ƙunshi masu amfani da electrolytes. Kafin horo, a kan lokaci da kuma bayan, bai kamata a sha ruwa mara kyau ba, musamman a cikin guda ɗaya, amma kadan kadan, ruwan kwakwa. Nauyin da ke kan zuciya da gumi zai ragu, wasan motsa jiki zai karu, rashin ruwa na jiki zai ragu, kuma bayan karatun za ku ji da kyau fiye da kan ruwa! 9 Yankuna
Superfoods sune samfurori masu lafiya musamman - wannan hanya ce ga 'yan wasa don "sake caji" tare da abubuwan gina jiki da furotin, kuma suna faranta wa kansu rai. Amma na karshen yana da mahimmanci, musamman idan kun ba da duk mafi kyawun ku "har sai kun sauke" kowace rana. Kuna buƙatar cin abinci mai yawa kamar:
- Quinoa
- Porridge (ko abin sha) daga hempseed
- garin kwakwa
- bakin shinkafa
- tef
- Tempe
- Sesame tsaba da mai daga gare ta
- avocado
- Broccoli
- kore kore
- Da sauran ganye
- Duk wani cikakke 'ya'yan itatuwa da kayan marmari aƙalla abinci 5 kowace rana. Yawancin 'ya'yan itatuwa da kayan marmari ana rarraba su azaman "superfoods" kwanakin nan.
A lokaci guda kuma, kada ku dogara ga legumes, shinkafa, dankali, mai mai, yaji, abin sha mai dadi. Kada ku wuce "naku" (mutum!) na madara da danyen kayan lambu da 'ya'yan itatuwa kowace rana. Duk wannan zai iya haifar da gajiya na tsarin narkewa, asarar makamashi, slagging na jiki, jin tsoro, bushewa a cikin gidajen abinci - ko kuma, akasin haka, zuwa gumi mai yawa da wuce haddi a cikin jiki. Komai yana da kyau a cikin daidaituwa - kuma a matsayin 'yan wasa, dole ne mu san iyakokin mu! 10. Hercules (Oatmeal)
Oatmeal na kowa don karin kumallo, kuma saboda kyakkyawan dalili - shi ne ainihin "abinci ga Hercules" (Hercules)! Masana abinci na wasanni sun nace cewa kashi 60% na adadin kuzarin ku sun fito ne daga carbohydrates. **** Don haka, oatmeal yana ɗaya daga cikin mafi sauƙi kuma duk da haka tushen tushen carbohydrates - ban da waɗanda aka lissafa a sama! Mai cin ganyayyaki na gaskiya yana shirye kuma yana farin ciki don cin porridge a kowane lokaci na rana, musamman tun da yake yanzu akwai nau'i-nau'i iri-iri na oatmeal nan take wanda ya dace da cin abinci daban da kuma ƙara a matsayin cikawa a cikin santsi. Hercules porridge a zahiri yana cike da bitamin da ma'adanai masu amfani! Irin wannan porridge tare da sabbin 'ya'yan itatuwa da berries yana da kyau musamman. Bugu da kari, za ka iya saka a cikinta irin wannan "super Additives" kamar agave syrup, Urushalima artichoke syrup, maple syrup, har ma spirulina (karshen zai dauki kadan saba). A cikin abincin mai cin ganyayyaki da mai cin ganyayyaki, akwai ɗaruruwan kayayyaki masu amfani, kuma ba za ku iya lissafa su duka a cikin abu ɗaya ba! Batun abinci mai gina jiki mai kyau ga 'yan wasa yana da fadi da rashin fahimta. Sabili da haka, wannan labarin ba ya da'awar zama cikakke, yana ɗaya daga cikin zaɓuɓɓukan da za a iya amfani da su don cin abinci na "kore", 'yan wasan da'a. An bayar da bayanin don bayanin gaba ɗaya. Idan akwai gunaguni na lafiya da ƙuntatawa na kiwon lafiya, ana buƙatar shawarar likita. Wannan labarin baya bada shawarar maganin kai. * M sosai, a matsakaita, idan aka kwatanta da omnivores (omnivores), idan aka yi la'akari da al'ada hasashe na cututtuka na kullum, shanyewar jiki, da cututtukan zuciya da ke hade da cin nama. ** Ana dawo da "menene"? - 'yan wasa na farko ko da yaushe suna tambaya - gyaran nama da samar da abinci mai gina jiki a cikin tsokoki, da kuma yawan makamashin jiki (ba kawai a cikin tsokoki da kansu ba) - watau, maido da shirye-shiryen motsa jiki na gaba mai tsanani! *** Tare da rashin haƙuri ga madara (wannan ba kasafai ba ne), ba shi da amfani a gare ku. **** Carbohydrates - carbohydrates, carbohydrates - kusan kalma mai datti a cikin ƙamus na yawancin masu goyon bayan abinci mai kyau. Gaskiyar ita ce, shekaru biyu da suka gabata, masana kimiyya na Amurka a zahiri sun ayyana yaki akan carbohydrates. A yau an tabbatar da amfanin su. Daga cikin matsalolin da ke iyakance wasan motsa jiki, masana abinci na zamani sun ambata, a tsakanin sauran abubuwa, amfani da ƙasa da 50% na adadin kuzari daga carbohydrates: ana ba da shawarar 'yan wasa aƙalla 60%.