Nasarar horo a cikin dakin motsa jiki, ko da wane burin da kake saitawa don kanka, ya dogara ne da babban tsarin mulki da cin abinci . Kayan abincin jiki a tsarin horo na aiki ya dogara ne a kan babban sashen horo - gyare-gyaren jiki da ƙwayar tsoka ko asarar nauyi.
Yaya ya kamata ku ci kafin motsa jiki?
Abinci kafin horo a cikin motsa jiki ya kamata kunshe da sassan abubuwa masu amfani waɗanda zasu ƙunshi manyan abubuwa guda uku na abincin mu - carbohydrates, sunadarai da fats. Muhimmancin kowane bangare shine saboda kaddarorin da kaya:
- Carbohydrates ne babban mai samar da makamashi da glycogen, wanda ke ba da kwakwalwa da tsokoki tare da samar da makamashi. Nauyin jiki yana buƙatar man fetur, wanda shine glycogen, wanda aka samar ta hanyar narke carbohydrates.
- Ana bukatar sunadarai a matsayin wani ɓangare na abinci mai gina jiki kafin ƙarfafa horo. Sunadaran samar da amino acid tare da tsokoki mai wuya, don haka bayan samar da sunadari a cikinsu yana ƙaruwa kuma ƙwayar tsoka yana ginawa.
- Fats shine bangare na abincin da aka ƙayyadewa, kafin a yi amfani da kayan lantarki, da kuma kafin aikin wasan motsa jiki. Fats zauna tsawon lokaci a cikin ciki, wanda a cikin motsa jiki na iya haifar da cututtukan narkewa, ciki har da tashin zuciya da ciki.
To, idan cin abinci kafin horo zai kunshi kwasfa ko tururi mai nama maras nama, akasin - fillet din turkey ko kaza, wani ɓangare na shinkafa ko buckwheat, wani yanki na gurasa da bran. Ya dace omelet tare da kayan lambu, durƙusad da cutlet ko steak tare da dankali. A cikin minti 30. Kafin horo, za ku iya cin 'ya'yan' ya'yan itace - apple, 'yan berries na strawberries ko raspberries.
Bayan horarwa na minti 20-30, ya fi kyau kada ku ci wani abu, a matsayin mafita, za ku iya sha milkshake ko gilashin kefir. Gina mai gina jiki bayan horo a cikin dakin motsa jiki ya kamata a yi amfani da shi don sakewa da ƙarfafa tsokoki, don haka ya kamata a ba da abinci mai gina jiki maras nauyi.