Wannan ba aikinku ba ne!
1. Qwai
Sunadaran da carbohydrates - wannan shine abin da za ku buƙaci bayan aikin jiki a farkon wuri. Qwai suna da arziki a furotin. A cikin kwai ɗaya, adadin kuzari 70 da 6.3 grams na gina jiki. Kuma wannan shine ɗaya daga cikin samfurori da ke dauke da bitamin D. Amma kada kayi zaton qwai mai tsabta da aka dafa yana da amfani sosai. Yana da magani mai zafi wanda ke inganta mafi yawan abincin gina jiki!
2. Movies
Kinoa wani hatsi ne, wanda shine kyakkyawan tushen carbohydrates. Har ila yau shinkafa shinkafa ne mai kyau, amma ba a kwatanta da wadanda suke cikin bitamin da kuma na gina jiki ba. Bugu da ƙari, yana da karin furotin da fiber fiye da launin shinkafa. Kuma lokacin dafa abinci yafi ƙasa!
Bayan horarwa, za ku iya cin abincin daga fim din. Don yin wannan, ya kamata a shayar da fim din sosai kuma a shafe tsawon sa'o'i, idan kuna so a cikin dandano da kuma dandano. Don inganta dandano, ana iya yuwuwa a cikin kwanon frying na minti 5. Don dafa abinci 1 kofin kinoa dauka 2 kofuna na ruwa, dafa na mintina 15.
3. Orange ruwan 'ya'yan itace
Maimakon abin shan giya, sha gilashin ruwan orange! Bugu da ƙari, bitamin C, abun ciki da potassium a ciki shi ne mafi girma fiye da abin da aka sani na wasanni, wanda dole ne a cinye shi a lokacin horo, kuma ba bayan su ba. Potassium abu ne mai mahimmanci wanda yake taimakawa jikin ya sake dawo da ruwa. Orange ruwan 'ya'yan itace kuma cikakke ne ga gina jiki mai gina jiki.
4. Kefir
Kefir wani abin sha ne wanda ya samo asali daga cikar kwayoyin lactic acid. Mutane sun fara saya shi sau da yawa, ba don kome ba! A cikin duka, ɗaya kopin kefir yana dauke da furotin na asali na 11-14, wadda ba a halitta ta cikin jiki ba. Furotin na alkama yana da amfani sosai don rike da ƙwayar tsoka da kuma yadda za a rasa nauyi mai yawa. Tun lokacin da kefir ke da wani ƙanshi mai mahimmanci, wanda ake buƙatar yin amfani dasu, wannan abincin za a iya daidaita shi tare da 'ya'yan itatuwa, hatsi da gina jiki na whey.
5. Ayaba
Ayaba tana dauke da mai yawa "carbohydrates" mai kyau, wanda ya zama dole bayan horo. Wadannan carbohydrates masu sauri suna taimakawa wajen daidaita tsarin glycogen kuma, sabili da haka, mayar da tsoka tsoka. Kuma ayaba suna da wadata cikin potassium
.6. Salmon
Ba wai kawai mai yawa furotin ba, amma kuma ya ƙunshi Omega-3, wanda yana da sakamako mai ƙin ƙwayar cuta. Wannan zai mayar da tsokoki kuma inganta aikinku!
7. Blueberries
Wadannan kananan berries ne mai ban mamaki antioxidant! Kamar yadda bincike ya nuna, blueberries taimakawa wajen karfafa ƙarfi sau uku sauri bayan horo mai tsanani.
8. Pita daga gwargwadon gari da kuma hummus
Wannan tasa na iya maye gurbin nama, kuma yana da wuya a dafa shi.
An halicci Hummus daga kaji kuma yana dauke da sunadaran da carbohydrates. Kuma jinkirin carbohydrates da ke cikin pita za su iya mayar da makamashi bayan an yi amfani da su sosai!
Sinadaran don dafa abinci :
- dried chickpeas - 300 g,
- sesame tsaba - 30-100 g (dandana),
- zir - 0.5 teaspoon,
- tafarnuwa - 2-3 cloves,
- ruwan 'ya'yan lemun tsami - 4-7 tablespoons (dandana),
- man zaitun,
- gishiri.
Abun girkewa:
- Dole a wanke kaji da kuma yalwata cikin ruwa mai tsawon sa'o'i 12.
- Zuba kaji tare da ruwan sha (kada ku gishiri!) Kuma ku dafa don kimanin awa 2 (chickpea ya zama mai taushi sosai).
- Tare da shirye chickpea, hada da broth a cikin wani tasa daban da kuma adana shi.
- A cikin gilashin frying bushe, zuba a cikin miya da gasa na minti 2-3, har sai ƙanshi mai haske ya bayyana. Zuba da zircon a cikin kofi grinder kuma kara shi.
- Sa'an nan ku zuba sauti a cikin kwanon frying, ku yi dariya har sai haske na zinariya da launi da kuma wari mai ban sha'awa. Slow da sesame da kuma sara shi a cikin wani kofi grinder.
- An shafe shi da tsaba a cikin wani abun ciki. Add da tafarnuwa peeled cloves, wasu gishiri da man zaitun. Grin shi.
- Ƙara chickpeas, mash.
- Zuba broth a cikin kwano na bluender kuma kara har sai da santsi.
9. 'ya'yan itatuwa da kwayoyi da aka bushe
Bayan samun horo, za'a iya tallafawa da dintsi na 'ya'yan itatuwa da kwayoyi da aka samu, masu arziki a cikin sunadarai masu sauri da kuma carbohydrates. Soya suna da amfani musamman don gina tsoffin taro - rabin gilashin wake yana dauke da kwayar gina jiki 34.
10. Pineapples
A cikin kwarjali ya ƙunshi bromelain - wani enzyme anti-inflammatory na asalin asalin, wanda ya warkar da cututtuka, sprains da ciwace-ciwacen ƙwayoyi. Bugu da kari, suna da bitamin C - wani muhimmin sashi wanda yake mayar da nama.
11. Sweet dankali (zaki da dankalin turawa)
Bugu da ƙari, babban abun ciki na carbohydrate, dankalin turawa ya ƙunshi yawancin bitamin da abubuwa na macro, irin su bitamin B6, C, D, da potassium da magnesium.
12. Kiwi
A kiwi, babban abun ciki na bitamin C da potassium. Wannan 'ya'yan itace kuma tushen antioxidants, wanda zai taimaka tare da ciwo a cikin tsokoki. Kuma kadan tip: kada ku jefa da kwasfa - yana da ma da amfani da abubuwa fiye da cikin ɓangaren litattafan almara!
13. Ruwa
Zai iya bayyana a fili a gare ku, amma ba shan shan isa ba ne kuskuren kuskure lokacin yin wasanni. Don jin daɗi kuma ku cika da makamashi, kuna buƙatar sake cika kowane girasar da aka rasa tare da gilashin ruwa.
14. Abu mafi mahimmanci: ku ci wani abu!
Kuna amfani da makamashi mai yawa yayin horo. Idan baka yin jinkiri ba a cikin sa'o'i kadan, to lallai tsokoki ba zasu sake farfado da kyau ba, kuma duk aikinka ba zai zama ba. Sabili da haka, kowane abincin abincin ya fi kyau fiye da rashin abinci!