Abinci da wasanni masu dacewa sune yanayi biyu na rasa nauyi. Cincin abinci mai kyau ya ba da ƙarfin jiki don horarwa kuma ya ba ka damar rasa nauyi ba tare da matsaloli ba.
Abinci mai kyau a rasa nauyi da wasa da wasanni
Cincin abincin da ya dace da abin da ya dace don rashin nauyi da kuma wasanni ba zai iya zama da yawa ba. A kan wani ɓangare na ganye da kefirci yana da wuya ba kawai don horarwa yau da kullum ba, har ma don motsawa. Kyakkyawan cin abincin da ya kamata ya kamata ya hada da cikakken abincin gina jiki - carbohydrates , sunadarai da fats.
Sunadaran su wajibi ne don adana ƙarar tsoka. Kada ka ware sunadarai daga cin abinci saboda tsoron yin gina ƙwayar maza - domin irin wannan sakamako a dakin da kake buƙatar aiki har tsawon shekaru. Rashin sunadaran zai haifar da mummunan ƙwayar tsohuwar ƙwayar tsoka, amma mai fatalwa ba zai sha wahala ba. Bugu da ƙari, rabon mai ƙona zai sauke, saboda wadannan "tarawa" na tsoka sun lalace. Abincin abinci mai kyau tare da asarar nauyi da motsa jiki yau da kullum yana samar da akalla 2 grams na kayan gina jiki da kilogram na nauyin nauyi. Abubuwan da suka dace sunadarai su ne ƙirjin kaza, kifi da kifi, nama cuku .
Abincin da mahalarta ke yi don asarar hasara ya hada da haɗarin carbohydrates, wanda shine ainihin (kuma mafi sauki ga jiki) tushen makamashi da ƙarfin horo. Amma carbohydrates wajibi ne masu dacewa da kuma amfani - hatsi, kayan lambu marasa tsire-tsire, 'ya'yan itatuwa waɗanda ba a nuna su ba. Ya kamata a ci gaba da babban sashi na abinci na carbohydrate 2 hours kafin shirya aikin tare da karamin ɓangaren furotin. Halin yau da kullum na kayayyakin carbohydrate shine 4 g da kilogram na nauyin.
Fats lokacin yin wasanni da kuma rasa nauyi, ma, ya zama dole, mafi kyau duka - kayan lambu. Ƙananan man fetur, alal misali, man zaitun, za'a iya amfani dasu don salatin salatin, amma ba wanda ake so ya soya shi.
Kuna yin rashin nauyi da motsa jiki ya kamata daga:
- abinci gwangwani, alade, salted da kayan ƙanshi;
- abubuwan sha mai kyau da sukari;
- Muffins, Gurasa da Sweets;
- dabba dabba, margarine.