Me Ya Kamata Mu Ci Don Gina tsoka? Abinci mafi Gina tsoka

"Me za mu ci don gina tsoka?" Yana daya daga cikin muhimman tambayoyi na waɗanda suke so su gina tsoka. Don wannan, abinci mai gina jiki yana da mahimmanci kamar aikin jiki. Da farko, wajibi ne a kalubalanci jiki tare da aikin jiki. Koyaya, ba zai yiwu a ci gaba ba tare da ingantaccen tallafin abinci mai gina jiki ba. To me ya kamata mu ci don gina tsoka? "Mene ne abincin gina tsoka mafi sauri?"

abinci mai gina jiki mai yawa Yana da mahimmanci don gina tsoka, amma carbohydrates da fats kuma suna da mahimmanci don samar da makamashi.

Idan burin ku shine kawai don haɓaka tsoka, yakamata kuyi ƙoƙarin motsa jiki akai-akai kuma ku ci abinci mai gina tsoka kowace rana.

Me ya kamata mu ci don gina tsoka?

kwai

• Qwai na ɗaya daga cikin mahimman abincin gina tsoka.
• Yana ba da furotin mai inganci, mai lafiya, bitamin B da mahimman abubuwan gina jiki kamar choline.
• Sunadaran sun ƙunshi amino acid. Qwai sun ƙunshi babban adadin leucine, amino acid. Wannan kuma yana da mahimmanci don gina tsoka.

Kifi

• "Me za mu ci don gina tsoka?" idan muka ce kifi, kyakkyawan zaɓi ne. 
• 100 grams yana samar da kimanin gram 17 na furotin. Ya ƙunshi kusan gram 2 na omega 3 fatty acids da wasu muhimman bitamin B.

Nono kaji

• gram 100 na nono kaza ya ƙunshi kusan gram 26 na furotin mai inganci.
• Hakanan da yawa niacin ve Vitamin B6 ana samunsa. Wannan yana da mahimmanci musamman ga masu motsa jiki.

Yogurt

• Yogurt ya ƙunshi adadi mai yawa na furotin.
• Koyaushe abun ciye-ciye ne mai kyau. Musamman idan aka ci abinci bayan motsa jiki ko kafin a kwanta barci, yana da fa'ida saboda cakuɗen sunadaran da ke narkewa cikin sauri da kuma sannu a hankali.

Tuna

• Tuna "Me za mu ci don gina tsoka?" Idan muka ce, dole ne ya zama abincin da ya zo a hankali.
• Sabis mai nauyin gram 100 ya ƙunshi gram 20 na furotin, da kuma yawan adadin bitamin B, da suka haɗa da bitamin A, bitamin B12, niacin da bitamin B6. 
• Waɗannan abubuwan gina jiki suna da mahimmanci ga lafiyar gaba ɗaya da kuzari da aikin motsa jiki.

jingina ja nama

• Jan nama shine ɗayan mafi kyawun zaɓi don tallafawa samun tsoka ba tare da ƙara ƙarin adadin kuzari don gina tsoka ba. 
• Misali, gram 100 na naman sa maras nauyi 70% yana dauke da adadin kuzari 228 da mai gram 15.

Shrimp

• Shrimp Kusan furotin ne mai tsabta. 
• Kowane nau'in gram 100 yana dauke da gram 18 na furotin, gram 1 na mai da sifirin carbohydrates. 
• Yin amfani da shrimp yana da mahimmanci don gina tsoka ba tare da ɗaukar adadin kuzari ba.

Turkiyya nono

• gram 100 nono turkey, ya ƙunshi kusan gram 25 na furotin kuma kusan babu mai ko carbohydrates.
• Har ila yau, Turkiyya ita ce tushen tushen niacin, wanda ke taimakawa jikinmu wajen sarrafa fats da carbohydrates. 
• Niacin, daya daga cikin bitamin B, yana tallafawa ikon jiki don motsa jiki kuma yana taimakawa wajen gina tsoka akan lokaci.

wake

• "Me ya kamata mu ci don gina tsoka?" kamar yadda yawancin wake ke ba da riba maras nauyi. ya sami wurinsa a jerin.
• Yana da girma a cikin magnesium, phosphorus da baƙin ƙarfe, da kuma kyakkyawan tushen fiber da bitamin B. 
• Don waɗannan dalilai, wake shine tushen tushen furotin na tushen shuka. 

Chickpeas

• ChickpeasYana da kyakkyawan tushen duka carbohydrates da furotin. Giram 240 ya ƙunshi gram 10 na furotin da gram 12 na carbohydrates, gami da gram 50 na fiber.
• Kamar yadda yake tare da tsire-tsire da yawa, sunadaran da ke cikin kajin yana da ƙarancin inganci fiye da tushen dabba. 
• Duk da haka, wajibi ne a gina tsoka a daidaitaccen hanya.

madara

• madaraYa ƙunshi cakuda furotin, carbohydrates da mai. 
• Hakazalika da sauran kayayyakin kiwo, yana ƙunshe da sunadaran sunadarai masu saurin narkewa da jinkirin. 
• Ana tsammanin wannan yana da amfani ga ci gaban tsoka.

Almond

• ½ kofin ƙasa almonds (kimanin gram 172) Yana ba da gram 16 na furotin da adadi mai yawa na bitamin E, magnesium da phosphorus.
• Kada a sha almond da yawa. Kofi ɗaya na farin almond yana ba da adadin kuzari sama da 400.

launin ruwan kasa shinkafa

• Gasa launin ruwan kasa shinkafaGiram 195 na thyme yana ba da gram 5 na furotin kuma yana da carbohydrates da ake buƙata don haɓaka aikin jiki.
• Ku ci lafiyayyen tushen carbohydrates, kamar shinkafa launin ruwan kasa, kusa da motsa jiki. Wannan yana ba da damar ƙarin motsa jiki ta hanyar ƙarfafa jiki don haɓakar tsoka.

alayyafo

• Wannan kayan lambu mai daɗi mai daɗi yana da ƙarancin adadin kuzari, yana ɗauke da kitse kaɗan, kuma yana cike da antioxidants da mahimman amino acid. 
• Don haka, "me ya kamata mu ci don gina tsoka?" Idan muka ce, yana ɗaya daga cikin abincin da za a iya fi so.

Lenti

• na lentil Yana da ƙarancin adadin kuzari kuma yana ƙunshe da fiber mai haɓaka lafiya da antioxidants.
• Ma'adanai masu mahimmancin da ke cikinsa suna taimakawa hana rushewar tsoka da bushewa. 
• Yana ba da amino acid waɗanda ke taimakawa haɓakawa da ƙarfafa ƙwayar tsoka.
• Hadadden abun ciki na carbohydrate yana taimakawa kula da matakin kuzari ta hanyar inganta aiki yayin motsa jiki.

Kwayoyi

• Kwayoyi irin su gyada, hazelnuts da kowane nau'in goro suna ba da gudummawa ga yawan tsoka. 
• Wannan shi ne saboda mahimmancin abun ciki na mai lafiya da amino acid. 
• Kowane nau'in gram 100 yana dauke da gram 20 na furotin mai inganci, wanda ake sarrafa shi cikin sauƙi.

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