Bukatun Abinci Mai Gina Jiki Don Murmurewa Bayan Motsa Jiki
Sau da yawa ana yin watsi da murmurewa bayan motsa jiki, amma yana da mahimmanci ga ikon jiki na daidaitawa, ƙarfafawa, da rage haɗarin rauni. A lokacin motsa jiki, jiki yana amfani da adana makamashi, yana lalata wasu furotin na tsoka, yana rasa ruwa da electrolytes ta hanyar gumi, kuma yana fuskantar damuwa ta oxidative da kumburi mai sauƙi. Duk da cewa waɗannan hanyoyin al'ada ne, dabarun abinci mai kyau suna da mahimmanci don murmurewa cikin sauri da kuma mafi kyawun horo na gaba. Wannan labarin ya tattauna manyan buƙatun abinci mai gina jiki don murmurewa bayan motsa jiki, lokacin da za a cinye su, da misalan yadda za a haɗa su cikin abincin yau da kullun.
Me yasa abinci mai gina jiki na murmurewa yake da mahimmanci?
Bayan zaman horo, jiki yana cikin yanayin "sake ginawa." Tsokoki suna buƙatar mai don gyara zaruruwan da suka lalace, hanta da tsokoki suna buƙatar sake cika glycogen (tattalin carbohydrates), kuma tsarin ruwa na jiki yana buƙatar a sake daidaita shi. Ba tare da isasshen abinci mai gina jiki ba, murmurewa na iya zama da wahala: ciwon da ya daɗe, raguwar aiki, wahalar barci, gajiya, da kuma haɗarin rashin lafiya ko rauni. Saboda haka, murmurewa ba wai kawai game da hutawa ba ne, har ma game da abin da kuma lokacin da kuke ci da sha bayan motsa jiki.
Carbohydrates: sake cika kuzari
Carbohydrates suna taka muhimmiyar rawa wajen sake cika tsoka da hanta da glycogen da suka ragu yayin motsa jiki, musamman a lokacin motsa jiki mai matsakaicin ƙarfi zuwa mai girma, motsa jiki na juriya (gudu, hawa keke), ko kuma zaman dogaye. Idan ka sake yin atisaye washegari (ko ma a rana ɗaya), sake cika glycogen zai fi muhimmanci.
A zahiri, tushen carbohydrates bayan motsa jiki na iya haɗawa da shinkafa, dankali, burodi, hatsi, taliya, masara, 'ya'yan itace, ko madara. Zaɓuɓɓukan carbohydrate masu sauƙi kamar abubuwan sha na 'ya'yan itace ko madara suma suna da amfani idan sha'awar ku ba ta dawo ba bayan motsa jiki mai wahala. Ya kamata a daidaita rabon carbohydrates bisa tsawon lokaci da manufofin motsa jiki: murmurewa daga motsa jiki mai sauƙi tabbas ya bambanta da murmurewa daga dogon gudu ko horo na ɗan lokaci.
Protein: gyara da kuma gina tsoka
Protein shine "tushen gini" don gyara tsokar da ta sha wahala sakamakon motsa jiki ko motsa jiki mai tsanani. Cin furotin bayan motsa jiki yana taimakawa wajen haɓaka haɗakar furotin na tsoka, don haka inganta daidaitawar horo. Tushen furotin mai inganci sun haɗa da ƙwai, kaza, kifi, nama mara kitse, madara, yogurt, tempeh, tofu, goro, da foda furotin whey, idan akwai buƙata.
Ba dole ba ne buƙatun furotin bayan motsa jiki su yi yawa, amma ya kamata su kasance daidai. Ga mutane da yawa, yaɗa furotin daidai gwargwado a cikin yini ya fi tasiri fiye da tara shi gaba ɗaya. Haɗin sunadaran dabbobi da na shuka kuma na iya zama kyakkyawan dabara, musamman ga waɗanda ke neman rage yawan kitse mai yawa ko kuma su ɗauki abincin da aka yi da tsire-tsire.
Fat: yana taimakawa wajen dawo da hormones da kuma dawo da su na dogon lokaci
Sau da yawa ana guje wa kitse bayan motsa jiki saboda ana tsammanin yana "jinkirin shan kitse." Duk da haka, har yanzu ana buƙatar kitse don lafiyar hormonal, shan bitamin masu narkewar kitse (A, D, E, K), da kuma murmurewa na dogon lokaci. Duk da haka, a wasu yanayi - misali, idan kuna buƙatar sake cika glycogen da sauri saboda za ku sake yin atisaye cikin 'yan awanni - rabon kitsen ya kamata ya zama matsakaici don ba da damar ingantaccen narkewar abinci.
Zaɓi mai lafiyayyen kitse daga avocado, goro, tsaba, man zaitun, da kifin mai kamar salmon ko sardines, waɗanda ke da wadataccen omega-3s. An san cewa Omega-3s suna da tasirin hana kumburi wanda zai iya taimakawa wajen murmurewa, kodayake ya kamata a daidaita su da abinci mai kyau gaba ɗaya.
Ruwa da electrolytes: mabuɗin da ake mantawa da shi don murmurewa
Ko da ɗan bushewar jiki na iya shafar aiki da kuma murmurewa a hankali. Idan ka yi gumi, jikinka yana rasa ruwa da sinadarai masu kama da sodium, potassium, da magnesium. Sauya ruwa bayan motsa jiki yana da mahimmanci don dawo da yawan jini, kiyaye aikin tsoka da jijiyoyi, da kuma taimakawa wajen sanyaya jiki.
Ruwa ya isa ga zaman motsa jiki mai sauƙi ko na ɗan gajeren lokaci. Duk da haka, don tsawon lokaci na motsa jiki, yanayi mai zafi, ko gumi mai yawa, abubuwan sha masu amfani da electrolyte na iya taimakawa, gami da gishirin sake shayar da jiki (ORS), ruwan kwakwa, ko matsakaicin adadin abinci mai gishiri (miya, ƙwai mai gishiri, ko abincin gefe da gishiri). Hanya mai sauƙi don auna buƙatun ruwa shine a kalli launin fitsarin ku: idan duhu ya yi yawa, wataƙila ba ku shan isasshen ruwa.
Muhimman abubuwan gina jiki: bitamin da ma'adanai
Baya ga sinadaran gina jiki (carbohydrates, protein, da kitse), murmurewa yana da tasiri ta hanyar ƙananan sinadarai masu gina jiki. Wasu daga cikin mafi mahimmanci sun haɗa da:
– Magnesium: yana taimakawa wajen aikin tsoka da jijiyoyi; ana samunsa a cikin goro da yawa, irin kabewa, kayan lambu kore, da alkama gaba ɗaya.
- Potassium: yana taimakawa wajen daidaita ruwa da kuma taurin tsoka; ana samunsa a cikin ayaba, dankali, da yogurt.
– Iron: yana da mahimmanci ga jigilar iskar oxygen, musamman ga masu gudu da 'yan wasa masu juriya; tushen sun haɗa da nama ja mai laushi, hanta (a matsakaici), alayyafo, da goro.
– Bitamin C da antioxidants: suna taka rawa wajen gyara kyallen jiki da juriya; ana samun su a cikin lemu, guavas, barkono, da kayan lambu sabo.
Duk da haka, ba koyaushe ake buƙatar kari ba idan abincin yau da kullun ya bambanta. Ya kamata a yi la'akari da kari ne kawai idan an tabbatar da ƙarancin ko takamaiman buƙata.
Yaushe ne lokacin cin abinci bayan motsa jiki?
An taɓa ɗaukar manufar "taga mai ƙarfi" a matsayin kunkuntar, kamar dai dole ne ku ci abinci cikin mintuna 30 na horo. A yau, fahimtar ta fi sassauƙa: abin da ya fi muhimmanci shi ne yawan cin abincin da kuke ci a kullum da kuma yawan cin abinci da kuke ci akai-akai. Duk da haka, ana ba da shawarar cin abinci cikin awanni 1-2 bayan motsa jiki domin yana taimakawa wajen fara murmurewa, musamman idan kuna yin atisaye a kan komai a ciki, kuna yin motsa jiki sosai, ko kuma kuna da jadawalin horo mai aiki.
Idan ba ka ci abinci mai yawa ba, wani abu mai sauƙi zai iya zama abin da zai taimaka maka, kamar madarar cakulan, yogurt da 'ya'yan itace, burodi da ƙwai, ko ayaba da man gyada.
Misali na menu na dawo da aiki wanda yake da sauƙin aiwatarwa
Ga wasu ra'ayoyi don daidaitaccen menu bayan motsa jiki:
1. Shinkafa + kaza gasasshe + miyar kayan lambu mai haske + 'ya'yan itace
Carbohydrates don glycogen, furotin don tsokoki, kayan lambu da 'ya'yan itatuwa don ƙananan abubuwan gina jiki.
2. Oatmeal + madara/yogurt + ayaba + ƴan goro
Mai amfani, mai sauƙin narkewa, kuma cikakke ne don murmurewa bayan motsa jiki na safe.
3. Burodi na alkama gaba ɗaya + ƙwai + avocado + ruwa/elektrolytes
Haɗin furotin mai lafiya da mai, tare da carbohydrates masu ɗorewa.
4. Tempeh/tofu + dankalin da aka dafa + kayan lambu da aka soya
Madadin tsirrai mai wadataccen furotin da isasshen zare.
Mafi kyawun menu shine wanda ya dace da dandanonka, yana da sauƙin samu, kuma zaka iya aiwatarwa akai-akai.
Daidaita abinci mai gina jiki na murmurewa zuwa ga burin ku
Bukatun abinci mai gina jiki bayan motsa jiki za su bambanta dangane da burin:
– Rage nauyi: har yanzu kuna buƙatar isasshen furotin don kula da yawan tsoka, daidaita carbohydrates ɗinku zuwa yawan motsa jikinku, da kuma kula da jimlar adadin kuzarin ku na yau da kullun.
– Ƙara yawan tsoka: murmurewa tare da isasshen furotin da isasshen carbohydrates, da ɗan ƙaramin adadin kuzari don jiki ya sami kuzarin da zai gina.
– Ƙara juriya: mai da hankali kan cike sinadarin carbohydrate da kuma shayar da ruwa, musamman a lokacin motsa jiki mai tsawo da maimaitawa.
Kammalawa
Murmurewa bayan motsa jiki ba wai kawai yana nufin jira ciwo ya ragu ba ne; tsari ne na halitta wanda ke da tasiri sosai ga yawan cin abinci mai gina jiki. Carbohydrates yana sake cika kuzari, yana gyara furotin kuma yana gina tsoka, kitse yana tallafawa murmurewa na dogon lokaci, yayin da ruwa da electrolytes ke dawo da daidaiton jiki. Ƙara bitamin da ma'adanai daga abinci daban-daban, kuma ku yi ƙoƙarin cin abinci ko abun ciye-ciye cikin awanni 1-2 bayan motsa jiki don hanzarta murmurewa. Tare da dabarun abinci mai kyau na murmurewa, motsa jikinku zai fi tasiri, jikinku zai ji wartsakewa, kuma haɗarin rauni zai ragu.
Idan kuna so, zan iya daidaita wannan labarin zuwa nau'ikan: (1) masu gudu, (2) motsa jiki/motsa jiki, (3) wasannin ƙungiya, ko (4) abincin ganyayyaki/na vegan, tare da samfurin menu na kwanaki 7.
