Duk da cewa yawancin masu gina jiki tare da cubes taimako na hoto suna cin ƙirjin kaji, fararen kwai, kifi da furotin whey, a gaskiya ma, don kyawawan abs da kuma tsokoki mai karfi, waɗannan abinci ba a buƙatar su ko kaɗan. Bugu da ƙari, jiki mai lafiya ba zai iya dogara da su na dogon lokaci ba, saboda suna iya fara aiwatar da matakai masu kumburi a cikin jiki. Amma tsarin abinci mai gina jiki, samar da jikinka da abinci mai gina jiki, yana kula da lafiyar jiki dare da rana, kuma, ba shakka, yana kiyaye jarida a cikin kyakkyawan tsari.
Kodayake aikin jiki yana da mahimmanci ga kyawawan "cubes", kalmar "an halicci abs a cikin dafa abinci" gaskiya ne. Mafi tsabtar abincin ku, mafi kyawun jarida.
Mun shirya jerin samfuran ganye waɗanda zasu taimaka muku samun abs na mafarkin ku.
1. Kuwo
Quinoa babban hatsin furotin ne wanda ke samar da jiki tare da dukkan amino acid ɗin da ake buƙata kuma yana da kyau don haɗin furotin. Ya ƙunshi kusan babu mai kuma kyakkyawan tushen potassium da fiber ne. Potassium yana fitar da ruwa mai yawa da ke cikin jiki daga cin abinci mai gishiri ko kayan abinci da aka sarrafa. Fiber yana taimakawa hanji suyi aiki, yana hanzarta tsarin narkewa kuma yana taimakawa tsaftace jiki, wanda ke da tasiri mai kyau akan yanayin abs. A ƙarshe, quinoa shine kyakkyawan tushen ƙarfe, wanda ke sa jiki yayi ƙarfi kuma yana ba ku kuzarin da kuke buƙata.
2. Gari
Ganye na ɗaya daga cikin mafi kyawun abinci na yanayi. Mai arziki a cikin fiber da magnesium, yana da alhakin girman kugu, yana daidaita matakan sukari na jini, kuma yana da tasiri mai amfani akan matakan hormonal. Matakan Cortisol (hormone da ke da alhakin adana kitsen jiki) yana ƙaruwa tare da ƙananan matakan sukari da ƙara matakan damuwa. Lokacin da aka haɓaka cortisol akan lokaci, yana iya haifar da kitsen ciki da yawa. Abinci mai gina jiki da kuma cin abinci mai yawa na hana damuwa irin su ganye suna taimakawa wajen kiyaye ma'auni na hormones a cikin jiki. Wanda, ban da duk abubuwan da ke sama, ya ƙunshi adadi mai yawa na potassium da amino acid. Alayyahu, chard, arugula, kale, da latas romaine suna da kyau musamman a tsakanin nau'ikan kayan abinci iri-iri.
3. Chia tsaba
Chia ya ƙunshi fiber, protein, magnesium, iron, calcium da zinc. Wadannan abubuwan gina jiki suna shafar matakan sukari, hawan jini, samuwar furotin, da tallafawa nauyin jiki gaba daya. Kwayoyin Chia suna sa ku jin koshi na tsawon lokaci, suna ba ku kuzari kuma suna taimakawa hana matsaloli kamar kumburin ciki da maƙarƙashiya. Ciki zai zama lebur, kuma za ku kasance cike da makamashi da ake bukata don horar da wasanni.
4. Berries
Berries suna da ƙarancin glycemic index da babban abun ciki na fiber. Wannan yana nufin cewa suna hana haɓakar sukarin jini kuma suna kula da jin daɗi na dogon lokaci. Saboda yawan abun ciki na potassium da bitamin C, berries suna kare jiki daga guba. Kuma ana lissafta blueberries da abubuwan banmamaki masu alaƙa da kawar da kiba mai yawa a cikin ciki.
5. Oan hatsi
Oatmeal yana da ban mamaki ga abs. Yana da wadata a cikin beta-glucan, wanda ke yaki da kitse a cikin yankin kugu. Bugu da ƙari, oatmeal shine tushen magnesium, potassium, iron, calcium da musamman sunadaran: 8 grams na gina jiki a kowace rabin kofin hatsin hatsi ba abin al'ajabi ba ne! Hatta masu gina jiki waɗanda suka fi son furotin dabba sun haɗa da oatmeal a cikin abincin su.
Sauran mataimaka don kyakkyawan latsawa
Baya ga abincin da ke sama, haɗa cikin abincin ku legumes, kwayoyi, tsaba, soya. Kasancewa ingantattun tushen furotin, suna da mahimmanci yayin aiki akan kyawawan abs.
Idan kana ƙara furotin foda zuwa santsi da girgiza, tabbatar da cewa sun kasance tushen shuka, ba a dafa (wanda aka fi so), ba GMO ba, kuma an yi su daga abinci na al'ada (ba ware ba).
Mai girma idan abincin ku na yau da kullun ya ƙunshi 5-7 kayan lambu da 'ya'yan itatuwa. An tabbatar da ingantaccen abinci mai gina jiki, kuma maiyuwa ne mafi tsaftataccen nau'in abinci mai gina jiki a wanzuwa. Duk waɗannan samfurori sun ƙunshi fiber da potassium, suna taimakawa wajen tsabtace jiki na jiki, hana rashin aiki a cikin aikinsa, kare kariya daga kumburi da damuwa. Kar ka manta game da lafiyayyan mai. Suna kunshe a ciki avocado, almonds, hemp tsaba da kwakwa, wanda ke da amfani musamman ga manema labarai.
Idan kun sarrafa abincin ku na gishiri, sukari, barasa, abincin da aka sarrafa da abinci mai sauri; kunna tsokoki na ciki, ƙarfafa zuciyar ku, ƙara cardio; ba da izinin hutawa da cin abinci na shuka (musamman waɗanda aka jera a cikin wannan labarin) - tabbas za ku sami ciki mai laushi tare da kyawawan cubes.
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