Aikin motsa jiki na dogon lokaci, wane magani da abinci mai gina jiki yakamata ku sha?

Yawancin matasa a yau suna son dacewa sosai.Yin motsa jiki da ya dace ba wai kawai ya kawar da gajiya ba, yana kawar da damuwa, amma kuma yana shakata jikin mutane, kuma ta hanyar motsa jiki na iya sa layin jikin su ya zama cikakke, dacewa yana da jiki sosai, don haka wajibi ne a ci abinci.Ingantaccen abinci mai gina jiki.
Wadanne abubuwan gina jiki kuke bukata don ci don dacewa?

1. Ruwa
Jikin ɗan adam zai rasa 1000-2000 ml na ruwa a cikin sa'a ɗaya na motsa jiki, don haka cika ruwa cikin lokaci.Misali, a sha babban gilashin ruwa kafin motsa jiki, ko kuma a sha ruwa kadan yayin motsa jiki.

2. Vitamin C
Ana iya fitar da bitamin C daga gumi, kuma da zarar jiki ya yi karanci, lalacewa ta hanyar motsa jiki yana iya faruwa.Ƙara bitamin C a cikin lokaci kafin motsa jiki zai taimaka wajen lalata jikinka da kare jikinka daga lalacewa.

3. B bitamin
Iyalin Vitamin B kuma wani sashi ne da ke narkewa cikin ruwa.Da zarar ya yi karanci, mayar da martani zai kasance a hankali, jijiyoyi za su yi sauƙi gaji, kuma gajiya ko raunin da motsa jiki ke haifarwa ba zai zama mai sauƙi ba.Ana buƙatar kari.

4. Potassium/Sodium
Motsa jiki mai tsanani yana sa ku zufa, ma'adanai da yawa za su ɓace tare da gumi, galibi potassium da sodium, ana adana adadi mai yawa na sodium a cikin jiki, kuma ana samun sauƙi sodium daga abinci;abun ciki na potassium a cikin jiki yana da ƙananan ƙananan, motsa jiki Kafin da kuma bayan, kana buƙatar kula da zabar 'ya'yan itatuwa da kayan marmari tare da babban adadin potassium / sodium don ci.

5. Zinc
Zinc wani sinadari ne da ake iya rasawa daga gumi da fitsari.Zinc yana da matukar mahimmanci ga lafiya, kuma jiki yana buƙatar tabbatar da cewa akwai isasshen zinc.Kawa, rhizomes, da dai sauransu sun ƙunshi ƙarin zinc, kuma ana iya ɗaukar cikakkun abubuwan kari.

6. Manganese/Cr/V
Dukansu uku suna da kyau don haɓakar insulin da daidaita sukarin jini.Abubuwan abinci masu zuwa sun ƙunshi: inabi, namomin kaza, farin kabeji, apples, gyada, da sauransu. Ba a buƙatar ƙarin kari.
Asalin furotin whey foda shine glutamine, wanda shine amino acid na kowa.An yi amfani da shi a asibitoci don taimakawa wajen dawo da kuma kula da ƙwayar tsoka.Ya zama sananne ne kawai a tsakanin 'yan wasa a matsayin kari a cikin 'yan shekarun nan.
Kwayoyin tsoka suna da ƙarfi mafi ƙarfi don sha glutamine.Kuna iya ƙara ƙarfin ajiya a cikin tsokoki ta ƙara 8 zuwa 20 grams zuwa abin sha.Lokacin da ƙwayoyin tsoka suka sha glutamine, ruwa da glycogen kuma suna haɗuwa tare.Sabili da haka, fadada tsoka zai karu daidai, wanda shine tasirinsa na gina jiki.
Yin amfani da glutamine, creatine ko carbohydrates a cikin mummunan yanayin jiki na iya haɓaka ƙwayar ƙwayar ƙwayar tsoka, yana ba su damar riƙe ƙarin ruwa kuma don haka kula da ƙimar mai kyau a ƙarƙashin yanayi mara kyau.
Glutamine kuma yana rage lalacewar tsoka ta hanyar samun kumburin hanta da ƙwayoyin tsoka, wanda ke nufin cewa mafi kyawun lokacin shan glutamine shine lokacin da ake ƙalubalantar jiki, kamar lokacin tiyata, rashin lafiya ko rauni, da Cin abinci, overtraining da damuwa barci, 14 grams a rana don kwana biyu ya dace da mutanen da suke so su inganta ci gaban tsoka ta hanyar motsa jiki mai tsanani.