Top 10 Keto Post Workout Foods Don Taimaka muku Gina tsoka

Yawancin abincin bayan motsa jiki ba su dace da salon rayuwar keto ba. Suna da yawan sukari da yawa, sunadaran sunadaran kaɗan, abubuwan da suka haɗa da yawa da yawa, ko duk abubuwan da ke sama tare.

Karanta lakabin akan kowane mashaya ko girgiza kafin ko bayan horo. Yawancin su suna cike da hatsi, sukari, da ƙari.

Yawancin waɗannan sanduna sun ƙunshi izinin carbohydrate na yau da kullun a cikin hidima ɗaya. Dukansu suna haɓaka sukarin jinin ku, fitar da ku daga ketosis, kuma mafi munin duka, sanya ku cikin yanayin ajiyar mai. A'a na gode.

Kuna buƙatar abincin bayan motsa jiki wanda ba wai kawai yana tallafawa salon rayuwar keto ba, har ma yana tallafawa aikin ku na jiki da dawo da ku.

Abin takaici, yawancin bayanan abinci mai gina jiki bayan motsa jiki sun haɗa da cin ton na carbohydrates.

Kuma hakan ba gaskiya ba ne.

A gaskiya ma, furotin na tsoka, ko farfadowa daga horo, yana aiki a zahiri. mejor karbuwa. Kuna buƙatar furotin da mai mai yawa.

Amma ba shakka, kafin ku sake nazarin abincin motsa jiki bayan motsa jiki, kuna so ku san yadda farfadowar motsa jiki ke aiki. Wannan ilimin zai zo da amfani daga baya.

Protein don haɓakar tsoka

Lokacin da kuka ɗaga nauyi, gudu, ko rawa, kuna lalata ƙwayar tsoka. Don samun ƙarfi da murmurewa, ƙwayar tsoka tana buƙatar furotin.

Musamman, waɗancan tsokoki suna buƙatar leucine, ɗaya daga cikin amino acid ɗin sarkar sarka da yawa (BCAAs) waɗanda aka samu a cikin cikakkun sunadaran. Leucine yana inganta haɓakar tsoka ko tsoka furotin kira.

Motsa jiki na juriya ko horon ƙarfi yana haifar da ƙananan hawaye a cikin ƙwayar tsoka. Wannan daidai ne na al'ada, kuma wannan shine ainihin yadda tsokoki ke girma. Za mu kira wannan "rushewar tsoka."

Lokacin da kuke cin abinci masu dacewa waɗanda ke ɗauke da leucine, kuna kula da ma'aunin furotin mai kyau kuma tsokoki suna girma da ƙarfi.

Ba cin isasshen leucine ba? tsokar ta kasance ta lalace.

Don haka nawa furotin mai arzikin leucine yakamata ku ci?

Wannan ya danganta da yawan motsa jiki da kuke yi:

1. Motsa jiki mai tsanani: 1,6 g / furotin a kowace kilogiram na nauyin jiki.
2. Motsa jiki matsakaici: 1,3 g / furotin a kowace kilogiram na nauyin jiki.
3. Karamin motsa jiki: 1 g / furotin a kowace kilogiram na nauyin jiki.

Har zuwa 2 g na furotin / kilogiram na nauyin jiki kowace rana, kusan gram 160 na furotin ga mutum 81,5 kg, an dauke lafiya.

Kuma menene game da cin abinci mai gina jiki akan abincin ketogenic? Ya zama cewa cin abinci mai matsakaici zuwa babban furotin yana da kyau, koda lokacin da kake keto. Kodayake yawancin mutane suna ci gaba da cin furotin a kusan 30% na abincin caloric, yana da wuya cewa za ku dandana. gluconeogenesis ko da kun ci fiye da haka.

Lokaci ya dauki sunadaran

Kai ne da gaske kayi cewa tsoka yana buƙatar sunadarai don sake gina shi amma ba kome ba idan kun ci sunadaran kafin o bayan zaman motsa jiki. Sakamakon haka yake.

Yadda abincin ketogenic ke kiyaye tsoka

Karancin-carb, abincin ketogenic mai mai yawa Ba wai kawai yana ƙone ƙwayoyin adipose (kitsen jiki ba), amma kuma yana adana nama maras nauyi.

Ta haka ne:

# 1 Keto yana adana tsoka

Ketones sune tushen kuzarin ku. Lokacin da kuke cin abinci maras nauyi, mai mai yawa, jikin ku ya daina amfani da glucose kuma ya fara amfani da ketones.

Lokacin da ketones suka shiga cikin jinin ku, suna aika sako zuwa jikin ku: Carbohydrates suna cikin ƙarancin wadata, lokaci ya yi da za a ƙone mai da adana tsoka. Maganar fasaha, ketones (musamman beta-hydroxybutyrate ko BHB) suna hulɗa tare da amino acid leucine a cikin tsokoki don haɓaka haɗin furotin, wanda kuma aka sani da haɓakar tsoka da gyarawa.

Wannan daidaitawa ya taimaka wa mafarauta su kasance da ƙarfi a lokacin yunwa.

Muddin kuna da fatty acid da ketones a cikin jinin ku, tsokoki za su kasance da ƙarfi. Mayar da hankali kan samun furotin da ya dace kuma tsokoki za su kara karfi.

Baya ga haɓaka BHB, keto kuma yana ƙara adrenaline.

# 2 Keto yana haɓaka adrenaline da abubuwan haɓaka

Abincin ketogenic yana raguwa sukarin jini kuma ƙarancin sukari na jini yana haɓaka samar da adrenaline. Adrenaline yana haɓaka duka kiyayewar tsoka da asarar mai.

Baya ga adrenaline, ƙananan matakan sukari na jini kuma yana nuna sakin hormone girma (GH) da kuma insulin-like growth factor 1 (IGF-1). Wadannan hormones suna hulɗa da ƙwayoyin tsoka, suna gaya musu suyi girma da murmurewa.

Bari mu sake nazarin wasu gwaje-gwaje na asibiti akan tasirin rage tsokar abincin keto.

# 3 Keto yana inganta tsarin jiki

Akwai shaida da yawa cewa Abincin keto yana inganta tsarin jiki a cikin mutane masu kiba. Amma menene game da mutane masu lafiya?

Don amsa wannan tambayar, masu binciken sun ciyar da matasa 26 masu motsa jiki abinci guda biyu: ƙarancin carb keto da abincin yammaci mai girma na al'ada.

Bayan makonni 11 na horo na nauyi, 'yan wasan ketogenic suna da tsoka da ƙananan kitse fiye da 'yan wasa masu arzikin carbohydrate.

Don haka don gina tsoka, inda abincin ketogenic yayi nasara, babban abun ciki na carbohydrate ya kasa. Kuna gab da gano dalilin.

Me yasa Carbohydrates ke kasa tsokar tsoka

Wataƙila kun ji jita-jita cewa kuna buƙatar carbohydrates don gina tsoka. Musamman ma, kuna buƙatar insulin. Y Babu wani abu da ke ƙara insulin fiye da carbohydrates.

Koyaya, wannan bayanin ya tsufa sosai.

Ee, insulin a zahiri anabolic hormone ne ko “mai ginawa”, amma ba gaskiya bane cewa kuna buƙatar shi don gina tsoka ko kula da tsoka.

Gaskiyar ita ce, lokacin da kuka sami isasshen leucine, kuna buƙatar insulin kaɗan don gyara tsoka.

Misali: a cikin ƙaramin binciken da aka sarrafa, ƙarancin abinci na ketogenic mai ƙarancin carb yana haɓaka haɓakar tsoka mejor menene high carb Western rage cin abinci.

Ijma'i? Ba kwa buƙatar carbohydrates don haɓakar tsoka. Ya isa tare da yalwar furotin da mai lafiya.

Amma menene daidai ya kamata ku ci don haɓaka farfadowa da zama keto? Ci gaba da karantawa don gano.

Manyan abinci guda 10 don horar da keto

# 1 furotin na whey

Amino acid leucine wajibi ne don ci gaban tsoka. Kuma furotin whey shine babban tushen ku na leucine.

Na farko, da furotin whey cikakken furotin ne, wanda ke nufin ya ƙunshi dukkanin amino acid guda tara masu mahimmanci, gami da amino acid ɗin sarkar sarka na gina tsoka. Amino acid masu mahimmanci irin su leucine ba za a iya haɗa su ba. Dole ne ku samo su ta hanyar abinci ko kari.

Idan aka kwatanta da sauran furotin foda, whey yana haɓaka da kyau. A zahiri: a cewar Hukumar Lafiya ta Duniya (WHO), whey ya fi girma a cikin narkewa da inganci fiye da casein, hemp, peas, ko furotin soya.

Kuma idan yazo da farfadowa bayan motsa jiki, magani shine sarki.. Misalai masu sauri guda biyu yanzu.

A cikin wani nazari, Masu binciken sun ba wa 'yan wasa 12 whey ko carbohydrates sannan kuma sun nemi su dauke nauyin nauyi. Kamar yadda aka zata, maganin ya yi nasara. Don zama takamaiman: duka a cikin sa'o'i 12 da 24 bayan horo, ƙungiyar da ta karɓi maganin ƙwayar cuta ta sami mafi kyawun alamun dawo da tsoka, ƙarfi da ƙarfi.

Wani binciken kuma, wannan lokacin a cikin mata 70 tsofaffi. Bayan makonni 12 na horon ƙarfin ƙarfi tare da magani ko placebo kafin ko bayan horo, matan da aka ƙara da maganin sun kasance da ƙarfi.

Sun kuma kiyaye yawan ƙwayar tsoka fiye da sarrafa placebo, nasara mai ban sha'awa a cikin yaki da lalacewar tsoka da ke da alaka da shekaru.

Hakanan ruwan magani yana haɗuwa da kyau tare da keto-jawowa asarar nauyi. Misali: a Ƙungiyar masu bincike sun nuna cewa ƙara whey zuwa abincin ketogenic yana kiyaye tsoka kuma yana lalata kitse.

Keɓancewar furotin na whey, zai fi dacewa nau'in ciyar da ciyawa, yana da sauƙin ƙara zuwa salon rayuwar keto. Kawai sanya 20-30 grams a cikin girgiza kuma ku gauraya shi.

# 2 nama da kifi

Dukansu naman da ake ciyar da ciyawa mai inganci da kifin daji kyakkyawan tushen mai da furotin. Saboda wannan, dukansu biyu suna yin abinci mai kyau bayan motsa jiki.

Nama da kifi, kamar whey, sune cikakkun sunadaran. Ka tuna: zaka iya samun leucine ne kawai daga cikakken sunadaran.

Bugu da ƙari, duka nama da kifi suna da abokantaka na keto, musamman ma mafi kyawun zaɓuɓɓuka kamar kifi kifi na daji ko naman sa mai cin nama mai kyau.

Don tunani, abincin ketogenic shine kusan 60% mai, furotin 30%, da carbohydrates 10% don adadin kuzari. Fillet na salmon yana da kitse kuma yana da yawan furotin, yana mai da shi cikakkiyar abincin bayan motsa jiki. Hakanan, ba zai ƙara adadin kuzarin ku ba.

Baya ga furotin da mai, salmon kuma ya ƙunshi mai omega-3 EPA da DHA. Omega-3s ne anti-mai kumburi da kuma nuna don rage zafi bayan horo.

Amfanin nama da kifi na ƙarshe? Suna yawanci hypoallergenic.

Wasu mutane ba za su iya cin kiwo ba, wanda ke kawar da casein da (wani lokaci) whey. Wasu kuma suna da matsala da waken soya. Wasu kuma har yanzu da kwai.

Idan ɗayan waɗannan suna kama da ku, watakila nama da kifi ya kamata su zama tushen furotin da kuka fi so bayan motsa jiki.

Wani zaɓi na hypoallergenic da gut-friendly? Collagen foda.

# 3 Collagen foda

Lokacin da kuke motsa jiki, ba kawai kuna lalata tsokoki ba. Har ila yau, yana rushe ƙwayoyin haɗin gwiwa.

Abubuwan haɗin gwiwa suna riƙe ƙasusuwa tare, yana ƙayyade samar da ƙarfi kuma yana rinjayar kewayon motsinku.

Menene wannan haɗin haɗin gwiwar da aka yi da shi? An yi shi da collagen. Don haka bayan motsa jiki, haɗin collagen yana da mahimmanci don dawowa.

Kuma hanya mafi kyau don tayar da haɓakar collagen shine cinye collagen foda.

Collagen foda baya ƙunshi leucine da yawa, amma Si Ya ƙunshi babban adadin amino acid glycine da proline. Wadannan amino acid sune babban alhakin samar da collagen.

Shin collagen keto, kuna tambaya? Ee, hakika, collagen shine cikakken abincin keto.

Wannan shi ne saboda collagen baya ƙara zuwa adadin carbohydrate da kuma yana taimakawa rage sukarin jini. Kuma ƙarancin sukarin jini shine hanyar jikin ku na sanin kasancewa cikin yanayin keto da ƙona mai.

# 4 kwai

Kwai shine mu'ujiza na ketogenic na yanayi - mai mai yawa, matsakaicin furotin, ƙarancin carb.

A cewar Hukumar Lafiya Ta Duniyar, Protein kwai shine kawai furotin da ke hamayya da whey don inganci, bioavailability, da narkewa.. Wanda ke nufin cewa ƙwai, kamar man shanu, babban zaɓi ne don tallafawa jikin ku bayan horo.

Kwai yolks kuma suna da yawa a cikin choline, sinadari mai gina jiki da ke ciyarwa mitochondria a cikin ƙwayoyin tsoka . Mitochondria sune ma'auni na sel na ku, don haka wannan babban labari ne don ƙarfi da farfadowa. Idan babu choline babu makamashi.

Kuma kamar salmon, kwayoyin halitta da ƙwai masu ciyayi sun ƙunshi omega-3s masu hana kumburi. Yana da kyau don rage zafi bayan motsa jiki.

Duk da haka, wannan shine abin da ke faruwa da ƙwai. Suna ɗaukar lokaci don yin hakan. Kuma idan kuna son siyan furotin farin kwai mai inganci, ku kasance cikin shiri don biyansa akan kyakkyawan tushe.

Har ila yau, mutane da yawa suna da damuwa ko rashin lafiyar ƙwai, wanda ya kawar da su gaba daya daga teburin.

Koyaya, idan kun sami kanku a buffet ɗin karin kumallo kuma kuna iya jure wa ƙwai, ku tsallake croissants kuma kuna da ƙwai da omelet.

# 5 sandunan furotin

Yana da wuya a sami ɗaya keto protein bar. Yawancinsu suna da carbohydrates da yawa. Kuma abin al'ada shi ne cewa waɗannan carbohydrates sau da yawa suna fitowa daga sukari mai tsabta.

Yawancin carbohydrates suna haɓaka glucose na jini, wanda ke haɓaka matakan insulin, yana rufe ƙofar zuwa ketosis. Kuma tare da yawan adadin insulin, hormone ajiyar mai, ba za ku iya rasa mai ba.

Tsayawa matakin sukarin jini yayi ƙasa A gefe guda, yana kiyaye ku cikin yanayin keto, kuma keto yana taimaka muku rage nauyi, ƙone mai, da adana tsoka.

Don haka kuna son zama keto amma kuna son wani abu cikin sauri bayan motsa jiki. Wani abu mai arziki a cikin furotin wanda ba zai fitar da ku daga ketosis ba. Wani abu maras ɗanɗanon ɗan adam, launuka na wucin gadi, ko barasa na sukari. Neman ma'aunin furotin da ya dace zai yi muku wahala. Amma a nan za mu sauƙaƙe rayuwar ku don haka akwai nau'ikan dandano 3 daban-daban da keto masu jituwa.

# 6 ketones exogenous  

Lokacin da kuka bi abincin ketogenic, jikin ku zai fara samar da ketone jikin beta-hydroxybutyrate (BHB). Bi da bi, BHB yana rage sukarin jini kuma yana kiyaye tsoka.

Amma abinci kadai ba shine kadai hanyar da za a kara yawan ketone a cikin jini ba. Hakanan zaka iya cinye ketones kai tsaye.

Wadannan ketones masu cin abinci, da ake kira ketones exogenous, sun zo cikin nau'i biyu: ketone gishiri da ketone esters. Ketone esters sun fi ƙarfi, amma ba sa ɗorewa muddin gishirin ketone. Har ila yau, esters suna da dandano mara kyau.

Kuma ketones na waje na iya inganta aikin motsa jiki.

Masu bincike sun ciyar da 'yan wasa 10 abin sha mai arzikin carbohydrate, abin sha mai kitse, ko abin sha na ketone kafin taron hawan keke. Bayan horo, 'yan wasan da ke ciyar da ketone sun sami:

• Ƙara mai kona.
• Ingantaccen kiyayewar glycogen.
• Ƙananan matakan lactate tsoka (yana nuna mafi kyawun juriyar tsoka).
• Mafi girman matakan BHB.

Wani fa'idar ketones na waje? Suna taimakawa wajen fitar da sukari daga cikin jini don jinginar jiki. A wasu kalmomi, yana inganta wasan motsa jiki. y yana rage sukarin jini lokaci guda.

Kuma tunda hawan jini yana da alaƙa da kiba da cututtuka na yau da kullun kamar yadda aka nuna a ciki Wannan sutudiyo kuma hakanan ma wannan sauran binciken, yana da kyau a rage shi.

Wata hanya don haɓaka matakan ketone da rage sukarin jini? Farashin MCT.

# 7 MCT mai

Man MCT, ko matsakaicin sarkar triglyceride mai, nau'in kitse ne da aka samu daga man kwakwa. Kila ka ji labari, watakila ma kana da daya.

Abu mai kyau game da man MCT? Ƙara ɗan ƙaramin abu zuwa abubuwan sha ko abinci, ko da 'yan gram kaɗan, na iya shigar da ku cikin ketosis da sauri.

Wannan saboda, ba kamar sauran kitse ba, mai MCT yana kaiwa hanta kai tsaye don canza ketone. Man MCT shine gajeriyar hanyar keto - dabara ce mai sauƙi don haɓaka matakan BHB na jini.

Kuma manyan matakan BHB, waɗanda kuka koya yanzu, ana haɗa su tare da Leucine don adanawa da gyara ƙwayar tsoka.

Haɗa ketones da leucine abu ne mai sauƙi. Kawai ƙara man MCT, ko foda mai MCT, zuwa furotin na motsa jiki bayan motsa jiki.

Wani abincin da za a ƙara wa wannan smoothie? Yi tunanin kore.

Haka kuma a cikin nau'in foda.

# 8 Kayan lambu

Bukatun ku na macronutrients keto abu ne mai sauƙi: mai, furotin, carbohydrates. Kun riga kun san mafi kyau rabbai.

Micronutrients, duk da haka, babu suna da sauƙi. Kuna buƙatar yawancin abubuwan gina jiki don komai daga lafiyar kwakwalwa zuwa numfashi zuwa farfadowa daga horo. Vitamin D, bitamin A, bitamin C, magnesium, baƙin ƙarfe, zinc, aidin - jerin suna da tsayi sosai.

Don samun ma'adanai na ku, Goggo ta yi gaskiya, dole ne ku ci kayan lambu. Musamman masu kore.

Amma ko da kun bi shawarar Goggo, ƙila har yanzu ba za ku rasa abubuwan gina jiki ba. Kuna buƙatar cin kofuna 3-4 na alayyafo, alal misali, don biyan buƙatunku na magnesium yau da kullun.

Idan ya zo ƙarfafa tsokoki da goyan bayan tsarin jin daɗin ku, magnesium ba abin da ake buƙata ba ne. Idan ba tare da isasshen magnesium ba, ba za ku iya yin aiki kawai ba.

Lokaci na gaba da kuke yin girgiza bayan motsa jiki, la'akari da ƙara ingantaccen foda kayan lambu zuwa gaurayawan. Ta wannan hanyar, zai rufe buƙatun macro da micro a cikin tafi ɗaya.

Na gaba, wani macro / micro powerhouse: avocado.  

#9 avocado

Kofi daya na avocado yana dauke da macronutrients masu zuwa:

• 22 grams na mai.
• Gram 4 na furotin.
• 13 grams na carbohydrates.

Jira, shin gram 13 na carbohydrates bai yi yawa ba?

Ba a gaban fiber na abinci ba. Ma'anar ita ce, avocado yana da gram 10 na fiber, kuma wannan fiber yana kashe nauyin carbohydrate ta hanyar iyakance amsawar sukari na jini.

Don sanya shi a lissafin: 13 grams na carbohydrates - 10 grams na fiber = 3 grams na carbohydrates net.

Don haka don dalilai na keto, kawai kuna buƙatar kirga gram 3 na carbohydrates daga avocado.

Avocado kuma yana da wani yanki mai ƙarfi na micronutrients. A cikin kofi guda ɗaya na wannan koren 'ya'yan itace, kuna da:

• 42% na bitamin B5 na yau da kullun ko pantothenic acid - don samar da makamashi.
• 35% na bitamin K na yau da kullun - don zubar jini.
• 30% na folate na yau da kullun: don makamashi, metabolism da gyaran DNA.
• 21% na bitamin E yau da kullun - don kare lafiyar antioxidant.

A ƙarshe, rubutu. Avocados suna juya smoothie ɗinku daga ruwa zuwa kauri, pudding mai laushi.

Idan har yanzu kuna jin yunwa bayan wannan santsi, la'akari da dintsi na goro na keto.

Kwayoyi # 10

Kuna so ku ƙara mai a cikin abincinku ba tare da shan man zaitun ba?

Sauƙi. Ku ci goro.

Almonds, macadamia goro, cashews, gyada, da pistachios suna da kitse mai yawa, ƙananan kayan ciye-ciye na keto.

Amma goro ba kawai tushen macronutrients masu kyau ba ne. Su ma tushen tushen micronutrients ne masu kyau.

Kofin kwata na goro, alal misali, ya ƙunshi 53% na jan ƙarfe na yau da kullun, 44% na manganese na yau da kullun, da 20% na molybdenum.

Dauki jan karfe. Yana da mahimmanci don haɓakar collagen, wanda, kamar yadda kuka riga kuka sani, wani bangare ne na duk wani kyakkyawan farfadowa daga horo. Kuma yana da wuya a sami isasshen tagulla ta hanyar abinci.

Don haka idan kun jagoranci salon rayuwa na ketogenic, goro ya kamata ya zama babban jigon cin abinci na yau da kullun.. Babu wani abu mafi sauƙi don ɗauka zuwa dakin motsa jiki, ofis ko silima.

Idan kuna son haɗa su, kuyi la'akari da man shanu na goro, nau'in nau'in nau'in ruwa mai dadi mai dadi. Gara wando mai hadiye man zaitun.

Yanzu da kun cika mafi kyawun abincin keto bayan motsa jiki, lokaci ya yi da za ku sanya tsarin horar da keto ɗinku cikin aiki.

Abubuwan motsa jiki na Keto

# 1 iyakance carbohydrates

Ba kwa buƙatar carbohydrates don gina tsoka.

A zahiri, cin carbohydrates zai kawo cikas ga burin horar da keto.

Da wannan a zuciya, gwada wannan dabarar. Yi lissafta yawan abincin carbohydrate na yau da kullun sannan ka rubuta lambar.

Idan wannan lambar ya fi 10-15% na jimlar adadin kuzari, kuna iya zama a waje da yankin ketogenic.

Don rage yawan abincin ku na carbohydrate, yi ƴan canje-canje. A canza man gyada don gelatin, ayaba don avocado, da sandunan furotin don sauran sanduna masu ƙarancin carb.

Ba da daɗewa ba za ku ƙara haɓaka ayyukanku kamar zakaran keto, kuma tsokoki za su gode muku.

# 2 Haɗa girgiza bayan motsa jiki

Kuna iya juya kusan kowane abu akan jerin yau zuwa smoothie bayan motsa jiki. Ga yadda wannan smoothie zai yi kama:

• 20-30 grams na ciyawa-ciyar da furotin whey ware.
• 1-2 cokali na MCT man foda.
• 1 tablespoon na exogenous ketone salts.
• 1 matsakaici avocado.
• 2-3 cokali na furotin na collagen foda.
• 1 tablespoon na kayan lambu foda.
• ½ kofin madara kwakwa.

Wannan girgiza yana da girma a cikin kitse don burin ketogenic kuma mai girma a cikin furotin don burin haɗin tsoka. Har ila yau, yana da yawan macronutrients.

Mafi kyawun sashi na samun tsarin yau da kullun na smoothie? Cece ku da zafin yanke shawara.

# 3 Abincin ciye-ciye tare da kai

Ko da ka je keto ka rage sha'awarka, za ka ci gaba da son abun ciye-ciye kowane lokaci. Yayi kyau.

Cin abinci mara kyau ba shi da kyau - kwakwalwan dankalin turawa, sandunan furotin mai yawa, kukis, da sauransu. Wadannan abinci za su fitar da ku daga ketosis kuma su sa sha'awar ku ta yi muni.

Madadin haka, ɗora wa kanku kayan ciye-ciye masu yawa waɗanda ke hana yunwa, motsa motsa jiki, da kiyaye ku cikin yanayin ƙona kitse.

Yi la'akari da shi azaman kayan kwalliyar kayan abinci. Kuna iya yin shi.

# 4 Daidaitaccen motsa jiki

Idan ya zo ga kasancewa mai ƙarfi da kyan gani, ingantaccen abinci mai gina jiki shine rabin ma'auni. Sauran rabin, ba shakka, motsa jiki ne.

Anan akwai wasu motsi don taimaka muku zama siriri da lafiya:

• Motsa jiki kamar squats, tura-up, ja-up, ko katako.
• Hawan ɗagawa mai nauyi kamar squats na baya, matattu, matsi na benci, ko jujjuyawar kettlebell.
• Babban horon tazara (HIIT): wanda aka nuna don tada hormones masu alaƙa da haɓakar tsoka.
• Yoga: mai amfani ga ƙarfi, motsi da sassauci.
• Don tafiya.

Zaɓuɓɓukan motsa jiki naku kusan ba su da iyaka. Zaɓi kaɗan, sake zagayowar babba da ƙarancin ƙarfi, ƙara lokacin dawowa, kuma ku yi mamakin fa'idodin.

Keto Fuel Bayan motsa jiki

Ka yi tunanin wannan. Kuna gama aikin motsa jiki, kuna jin yunwa, kuma kuna tafiya zuwa teburin abincin motsa jiki.

Zaɓuɓɓukan sau da yawa ba su da kyau. Sandunan furotin sun fi kama da sandunan cakulan. Girgizawar sunadaran sun fi kamar girgizar gargajiya. Mafarki mai yawan carbohydrates da sukari.

Kuna iya jira ƴan mintuna har sai kun dawo gida.

A can kuna da duk abubuwan sinadaran don yin cikakkiyar girgiza keto. Protein Whey, MCT Oil Powder, Collagen, Avocado, Kayan lambu Foda, Man Gyada - Cikakke azaman man fetur bayan motsa jiki.

Zai zama famfon ketogenic mai arzikin mai da furotin da aka tsara don haɓaka farfadowar ku. Kuma za ku buga ƙusa a kai.