Abincin don samun taro na tsoka

Yaƙi jet lag tare da wasanni

Kowane jiki daban yake kuma duk muna da manufofi daban-daban da shi. Wannan lokacin muna so mu gaya muku abin da za ku iya yi sami tsoka taro kuma sami jikin da kake so.

A cikin abinci da motsa jiki ita ce hanya don cimma burinmu, to sai mu gaya muku abin da suke don ku iya haɗa su cikin ayyukanku na yau da kullun.

Ba wai kawai zamu sami shinkafa da kaza don samun ƙarfin tsoka da ƙayyade jikinmu ba, akwai wasu abinci masu wadataccen kayan abinci mai mahimmanci da cikakke ma'adinai don taimaka muku fasalin jikin ku yadda ya kamata.

Fa'idodin wasanni

Kungiyoyin abinci don kiyayewa

'Ya'yan itãcen marmari da kayan marmari

Kayan abinci mai mahimmanci a cikin abincin kowane ɗan adam. Sun ƙunshi manyan bitamin, ma'adanai da antioxidants, wanda ke inganta lafiyarmu, kawai da ƙananan ishara. Bugu da kari, suna da yawa sosai a dakin girki, ana iya cinye su kuma a shirya su ta hanyoyi da yawa.

Kayan girke-girke masu daɗi waɗanda suke da daɗi don morewa kowace rana.

Dukkanin hatsi

El shinkafa mai ruwan kasa, taliyar alkama gaba ɗaya, ko kuma lega legan wake su ne zaɓuɓɓuka masu kyau don haɓaka ƙwayar tsoka. Yana ba mu ƙarfi da yawa kuma yana taimaka mana haɓaka cikin zaman horonmu, su ne mafi kyawun zaɓi dangane da amfani da carbohydrate.

Don Allah

Kwayoyi suna samar mana da adadin kuzari da yawa tare da kuzari, sune tushen tushen wadataccen mai mai ƙumshi. Bugu da kari, yana dauke da omega 3, ma'adanai, bitamin da muhimman abubuwan gina jiki. Su abinci ne mai ƙoshin lafiya har ma da caloric, saboda haka, ya kamata a cinye shi cikin matsakaici.

Game da horarwa, abin da ake so shine a ci gram 30 na 'ya'yan itace busasshe kafin horo.

Kifi mai launin shuɗi

Man kifi yana daya daga cikin abinci wanda yake cike jerin abinci masu lafiya, suna da wadataccen mai, Omega 3 da 6 acid, kayan abinci masu mahimmanci don haɓaka ƙwayar tsoka da abinci a cikin wannan rukunin suna cikakke don wannan dalili.

Salmon, kifi, sardines, mackerel, wasu misalai ne da zaku iya ɗauka azaman tunani don gabatar dasu a cikin menus da girke-girke.

carne

Naman yana da wadataccen ƙwayoyin sunadarai na nau'in B12, yana taimaka mana ƙirƙirar ƙwayar tsoka mai inganci, kodayake ba ita ce kawai hanyar cimma shi ba. Abinda yafi dacewa shine a cinye farin nama, mara kitse kuma wannan ba ja bane. Sabili da haka, zaɓi cin abincin zomo, turkey ko zomo, akwai girke-girke masu daɗi waɗanda zaku iya aiwatarwa.

Jerin abinci don samun karfin tsoka

Anan akwai jerin abinci mai ƙoshin lafiya wanda zai taimaka muku samun ƙwayar tsoka, inganci da ƙoshin lafiya.

  • Alayyafo: dafaffen, dafa shi ko ɗanyen a cikin salad, kowace hanya tana da kyau a ci.
  • Iryananan kiwo: Sun ƙunshi furotin na asalin dabbobi kuma zasu iya taimaka mana samun ƙarfin tsoka.
  • Qwai: yana daya daga cikin cikakkun abincin da zamu iya samu. Ya fi dacewa a dafa su ta kowace hanya, dafaffen, an jiƙa, an ɓoda shi ko a cikin wani ɗanɗano. Idan kuna neman karin ƙwayar tsoka, mayar da hankali kan fararen fata.
  • Dankali mai zaki: yana samar mana da sinadarin potassium, fiber da kuma dandanon shi mai ɗanɗano zai bamu wani abinci na daban game da abincin mu.
  • Plantain: fruita fruitan itace morean kaɗan fiye da na yau da kullun, amma tare da babban fa'ida da kaddarorin. Cikakke don guje wa ɓarkewar tsoka da ƙwanƙwasawa.
  • Avocado: zaɓi mai dadi don ɗauka a kan toast da safe, a cikin kayan zaki ko salati, kowace hanya tana da kyau don samun ƙarfin tsoka.
  • Citrus: Suna samar da bitamin C, cikakke don kiyaye babban ƙwayoyin collagen da kuma samun ƙwayar tsoka.

Fa'idodi na ƙara yawan ƙwayar tsoka

Massara yawan ƙwayar jikinmu ba wai kawai yana taimaka mana mu zama masu ƙarfi ba, ƙarin bayyana ko kyawawa, yana taimaka mana kiyaye ƙoshin lafiya kuma zai taimaka mana inganta ƙimar rayuwarmu.

  • Za ku guji karaya 
  • Zai kara muku na rayuwa kudi. 
  • Zai inganta yanayin jikinmu.
  • Wasanni zai taimaka mana wajen kiyaye lafiyar kwakwalwa.
  • Za mu rasa mai.
  • Za ku ci nasara ingancin rayuwa 
  • Inganta matsayi kuma za ku guji kwangila

Idan kanaso ku inganta lafiyar ku kuma ku sami karfin tsoka, gabatar da waɗannan abinci don cinma burin ku, ban da yin wasan motsa jiki gwargwadon yanayin jikinku, shekarunku da nauyinku. 


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