A lokacin rage cin abinci na rashin aikin motsa jiki yana taka muhimmiyar rawa, saboda haka kana buƙatar ka inganta cin abinci . Jiki yana bukatar makamashi don horarwa, amma yana da muhimmanci a cire kayan abincin da ke cikin calories.
Abubuwan da ke da abinci mai gina jiki lokacin da ake yin hasara mai nauyi
Lokacin da aka tattara menu, yana da muhimmanci a yi la'akari lokacin da horarwa ke faruwa, tun da ba a ba da shawarar yin shiga cikin yunwa ko cike da ciki ba. 2-3 hours kafin horo da kake buƙatar cin abinci cikakke, amma abin da ke cikin calories ya kasance a cikin kewayon 300-400 kcal. Zai iya zama abincin miya ko omelette da kayan lambu. Sa'a daya kafin motsa jiki, an bada shawara a ci wani ɓangare na yawan carbohydrates da sunadarai, amma ba fiye da 200 kcal ba. A saboda wannan dalili, burodi da lita 100 na yogurt ya dace. A cikin minti 20. Kafin horo don samun isasshen makamashi, ya kamata ku ci hatsi, misali, spoonful na raisins. Gina na gina jiki don kwantar da hankali don rasa nauyi yana nuna rashin amincewar cin abinci ba da daɗewa ba bayan horo, saboda jiki zai cinye kayan da aka adana don makamashi. Bayan sa'a daya, kana buƙatar ci wani ɓangare na furotin da ƙwayoyin carbohydrates . Kada ka manta game da ruwan da yake da mahimmanci don rasa nauyi, saboda haka kana bukatar ka sha kowace rana a kalla 1.5-2 lita.
Za a haɓaka menu don dacewa da abincin jiki don hasara mai nauyi don haka abun da ke cikin calorie bai wuce 1600 kcal ba. Don cin abincin shine a cikin ƙananan yankuna a lokaci na lokaci. Don fahimtar yadda ake yin abincin abinci, yi la'akari da abin da aka samo: Abincin karin kumallo: wani ɓangare na oatmeal, biyu sunadarai, 1 tbsp. ruwan 'ya'yan itace orange da 2 tbsp. spoons na gida cuku.
- Abincin abincin: salatin 'ya'yan itace tare da yoghurt.
- Abincin rana: aikin shinkafa tare da kayan lambu da yanki na kaza.
- Abincin abincin : gishiri da kuma yogurt dafa.
- Abincin dare: wani ɓangare na kifaye kifi, salatin kayan lambu da apple.
Yi menu na abincin da ya dace da abincin lafiya, sa'annan sakamakon ba zai dauki dogon lokaci ba.