Tsokoki sune kyallen takarda masu aiki waɗanda ke amfani da kuzari ko da lokacin da muke hutawa. Samun karin tsoka yana taimakawa wajen rasa nauyi ta hanyar ƙona karin adadin kuzari har ma da hutawa. Gina tsoka yana zama mahimmanci yayin da kuka tsufa. Domin yayin da kuka tsufa, asarar tsoka yana ƙaruwa kuma zai iya haifar da wasu sakamakon da ba a so. Wasanni don gina tsoka aiki ne wanda bai kamata a yi watsi da shi ba. Wani abu da ke da mahimmanci kamar wasanni shine abinci. Abincin gina tsoka yana tallafawa wannan tsari. Wadannan abinci suna da yawan furotin.
1.4 zuwa 2 grams na furotin a kowace kilogiram na nauyin jiki kowace rana ana ba da shawarar don gina tsoka. Ana samun furotin a cikin abincin dabbobi da abincin shuka. To me ya kamata mu ci don gina tsoka a cikin wannan tsari?
abinci gina tsoka
whey protein
whey proteinCakuda ne na wasu sunadaran da ake samu ta halitta a cikin madara. Ana sayar da shi azaman kari. Shi ne abincin da ke da mafi girman abun ciki na furotin a cikin duk abinci. Domin ana saurin shanye shi. Ƙara yawan ƙwayar tsoka tare da motsa jiki na juriya.
Peas
Kwano da dafaffe Peas Yana bayar da gram 9 na furotin. Yana daya daga cikin abincin da ke taimakawa wajen gina tsoka. Faɗin furotin foda shine tushen furotin vegan.
madara
Cike da amino acid, madara yana haɓaka haɗin furotin tsoka bayan motsa jiki. Yana rage ciwon tsoka da asarar aiki.
legumes
Legumes masu gina tsoka sun hada da wake, lentil da chickpeas ana samunsa. Legumes suna ba da kayan abinci masu mahimmanci don aikin tsoka.
Almond
Daga cikin kwayoyi, almonds suna da mafi girman abun ciki na furotin. Hannun hannu almonds Ya ƙunshi kusan gram 7 na furotin. Hakanan yana sarrafa sha'awar ci ta hanyar cika ku.
wani kwai Yana bayar da kusan gram 6 na furotin. Yana daya daga cikin abincin gina tsoka wanda ke inganta wasan motsa jiki.
Pisces
Kifi mai mai irin su tuna, salmon da sardines suna da tasiri don haɓakar tsoka. Omega-3 fatty acids da ke kunshe da shi yana motsa furotin tsoka.
Quinoa
QuinoaYa ƙunshi dukkan mahimman amino acid don gina tsoka, tare da furotin, fiber, bitamin, ma'adanai da antioxidants. Yana daya daga cikin abincin gina tsoka saboda amino acid suna shiga cikin furotin mai inganci.
Kaza
Kaza da sauran kaji sune tushen furotin mai ƙarancin mai. Matsakaicin ƙirjin kaza yana ba da gram 50 na furotin. Amino acid leucine, wanda ke hana asarar tsoka mai alaƙa da shekaru kuma yana haɓaka haɓakar tsoka, ana samun shi a cikin kiwon kaji.
Kawa
Kawa watakila ba shine mafi kyawun abincin gina jiki ba, amma yana bada fiye da gram 100 na furotin a kowace gram 20. Yana da cikakken bayanin sinadirai masu ban sha'awa. Ya ƙunshi ƙarin ƙarfe da zinc idan aka kwatanta da kaza.
