Ikon kafin motsa jiki

Ginaran abinci kafin horo ya kamata a ba da hankali na musamman, tun da yake dole ne ya ba jiki da kayan abinci da makamashi.

Abu na farko da zai kula dashi shi ne ruwa. Wurin sa'a daya kafin zaman, an bada shawara a sha 2 tabarau.

Abincin abinci kafin horo ya kamata a kalla 2 hours kafin farkon zaman. Abubuwan da ya kamata su zama da sauƙi da sauri digestible.

Idan horonku yana nufin inganta ƙwayar tsoka, to, ku tabbata ku ci rabin sa'a kafin ajin. Saboda wannan, sune cikakke: 'ya'yan itace, berries da kuma gina jiki mai hadari .

Mene ne mafi kyau a ci kafin horo?

Yana da mahimmanci cewa yayin zaman da kake jin dadi kuma kada ka ji nauyi cikin ciki. Bugu da ƙari, cikakken ciki zai ba kawai tsangwama tare da motsa jiki ba, amma kuma zai iya haifar da motsa jiki da kwalliya. Abinci ya kamata a zaɓa a kowanne ɗayan, la'akari da abubuwan da zaɓaɓɓiyar mutum da yiwuwar haɓaka kiwon lafiya.

Carbohydrates kafin horo

Don samun makamashin da take bukata don motsa jiki, kana buƙatar amfani da carbohydrates mai saurin. Saboda gaskiyar cewa an rabu da su sosai, an sake makamashi a cikin batches, amma a gefe guda wannan adadin bai isa ba kuma jiki ya rabu da ƙwayoyi don ƙarin makamashi. Abubuwan da ke dauke da ƙwayoyin carbohydrates: ayaba, apples, gurasar hatsi, da sauransu. Ana bada shawara cewa rabin sa'a kafin azuzuwan, ci 40 g daga cikin waɗannan samfurori.

Shin ina bukatan cin gina jiki kafin motsa jiki?

Masana kimiyya sun tabbatar da cewa yawancin amino acid sun shiga cikin tsokoki kafin horo, da sauri hanyoyin da ake kira sunadarai. Dole ne a cinye magunguna kafin motsa jiki, don kiyaye tsoka daga warwarewa. An bada shawara cewa rabin sa'a kafin motsa jiki, ci 20 g na gina jiki, misali, madara mai madara, cukuran gida, ƙirjin kaza ko sha abincin gishiri mai gina jiki.

Gina mai gina jiki kafin ƙarfafa horo

Abinci mai kyau shine game da kashi 70 cikin dari na nasara a cikin samuwar jiki mai kyau. Bugu da ƙari ga sunadarai da carbohydrates, an bada shawara a cinye ƙwayoyi, amma ba fiye da 3 g ba. Dole ne su rage rabon shayarwa.

Gurasar da ta dace a gaban motsa jiki:

Mutane da yawa masu horo kafin horo suna amfani kawai da hadaddiyar gine-gine , wanda dole ne ya bugu sa'a daya kafin wannan zaman.