Abincin ciye-ciye yana da mummunar suna - ana la'akari da su da ƙananan darajar abinci mai gina jiki kuma kawai dan kadan ya gamsar da sha'awar abinci. Duk da haka, idan kun shafe sa'o'i da yawa a cikin dakin motsa jiki, cin abinci ya zama wani muhimmin sashi na abincin ku kamar yadda yake ƙarfafa jikin ku kafin motsa jiki kuma yana taimakawa wajen farfadowa.
Abincin ciye-ciye shine tushen mafi sauri na man fetur ga jikin ku yayin motsa jiki, don haka menene kuma lokacin da kuke cin abinci yana da mahimmanci. Kuma idan kuna cin abinci mai cin ganyayyaki, abincin ciye-ciye da kuka zaɓa na iya yin tasiri sosai kan yadda kuke yin wasan motsa jiki… da kuma yadda kuke ji a ranar bayan motsa jiki.
Anan akwai shawarwari guda uku ga masu cin ganyayyaki akan yadda ake cin abinci kafin da bayan motsa jiki.
Abun ciye-ciye kafin motsa jiki
Tushen abin ciye-ciye kafin motsa jiki ya kamata ya zama hadaddun carbohydrates waɗanda zasu ba ku kuzari don tafiyar da ƙarin mil ko ɗaukar wani saiti. Amma carbs na iya yin nauyi, kuma ana ƙarfafa ’yan wasa su zaɓi yin amfani da sinadarai masu sauƙi waɗanda ba sa haifar da ciwon ciki da gajiya. Kyakkyawan misalai na carbohydrates masu haske sune ayaba, dabino, da apples.
Yana da mahimmanci a yi tunani game da lokaci tsakanin abun ciye-ciye da motsa jiki. Idan kuna ciye-ciye daidai kafin ku je wurin motsa jiki, zaɓi 'ya'yan itace maimakon. Kuma idan kuna da fiye da sa'a guda kafin motsa jiki, zaɓi ƙarin kayan ciye-ciye kamar hatsi da goro waɗanda zasu samar da tushen kuzari na dogon lokaci ga jikin ku mai ƙwazo.
Labari mai dadi, ta hanya, shine yawancin nau'in sunadaran shuka suna da sauƙin narkewa fiye da furotin dabba, yana ba masu cin ganyayyaki damar cin abinci kafin motsa jiki. Koren ganyen ganye kamar alayyahu da latas romaine suna da sauƙin narkewa da samar da kuzari mai tsafta ga jikinka. Kuma don guje wa jin nauyi, guje wa abinci mai yawa kafin motsa jiki.
Wani babban abun ciye-ciye kafin motsa jiki shine busasshen cherries, saboda suna da kyau tushen kuzarin kuzarin carbohydrates da kumburi-rage antioxidants. Ayaba na taimakawa wajen guje wa gajiyar tsoka da zafi, yayin da yogurt vegan tare da berries shine babban tushen furotin da antioxidants.
Don kashe ƙishirwa kafin motsa jiki, ɗauki kwalban ruwan kwakwa tare da kai don taimakawa jikinka ya kasance cikin ruwa, kula da matakan lantarki, da magance gajiya.
Kuna da awa ɗaya ko biyu kawai kafin da bayan motsa jiki, don haka shirya abubuwan ciye-ciye kafin lokaci kuma ku ɗauka tare da ku. Ya kamata a yi amfani da wannan lokacin don mayar da ma'auni na makamashi, daidaita insulin da kuma sake cika carbohydrates a cikin jiki. Bincike ya nuna cewa cin abinci mai gina jiki da ya dace a lokacin da ya dace zai iya taimakawa wajen gyara tsokoki da suka lalace da kuma sake cika ajiyar makamashi, wanda zai yi tasiri mai kyau akan aiki da tsarin jiki.
Abun ciye-ciye bayan motsa jiki
Mutane da yawa suna shakkar cin abinci daidai bayan motsa jiki saboda cinye adadin kuzari daidai bayan an zubar da su da alama ba su da amfani. Duk da haka, cin abinci a cikin sa'a guda na motsa jiki mai kyau yana da amfani. An yi imani da cewa nan da nan bayan motsa jiki, ya kamata ku sake cika kayan abinci mai gina jiki a cikin jiki, wanda zai taimaka wajen dawo da kuma sake farfado da tsokoki da yawa. Don guje wa gajiyar tsoka, sami abun ciye-ciye minti 15-30 bayan motsa jiki. Yayin da kuke jinkirin sake cika ma'ajiyar sinadarai na jikin ku, zai ɗauki tsawon lokacin kafin tsokar ku ta murmure.
Kyakkyawan haɗin sunadarai da carbohydrates yana da kyau a nan, irin su karas tare da humus, gasasshen farin wake, cakuda almonds da kabewa. Zaɓin abun ciye-ciye mai sauri da sauƙi shine girgizar furotin tare da furotin na vegan. Kuma idan kuna da lokacin dafa abinci, yi salatin sanyi tare da broccoli, shinkafa daji da edamame don abincin motsa jiki bayan motsa jiki. Tushen furotin na Vegan kamar tofu, tempeh, da seitan suma suna da kyau don abun ciye-ciye bayan motsa jiki.
Abincin ciye-ciye don Guji
Abincin da ba shi da nama ba lallai ba ne mai lafiya ko mai amfani ga jiki. A gaskiya ma, ya kamata a guji wasu abinci na shuka saboda suna auna ku tare da kitsen da ba a so da kuma adadin kuzari maras amfani ba tare da furotin da carbohydrates na jikin ku ba. Ganyayyaki masu cin ganyayyaki da muffins sun shiga cikin wannan rukuni, kamar yadda farar taliya da shinkafa. Bugu da kari, kusan duk abincin daskararre ya kamata a nisantar da shi saboda suna dauke da abubuwa masu cutarwa da ke sa jiki yin aiki. Hakanan ya kamata ku guje wa sandunan granola da aka shirya, waɗanda, kodayake dacewa don cin abinci, galibi suna ɗauke da sukari, wanda kawai zai samar da haɓakar kuzari na ɗan lokaci.
Wadannan shawarwarin abinci mai gina jiki na iya zama taimako ga duk masu cin ganyayyaki, amma musamman ga waɗanda ke yin wasanni kuma suna ciyar da lokaci mai yawa don yin aiki tukuru a cikin dakin motsa jiki.