Gudanar da abinci a cikin aikin kiwon lafiya

Sanarwar lafiya yana daya daga cikin nau'o'in motsa jiki mafi sauki. Lokacin da ka shiga wannan nau'in motsa jiki, ba ka buƙatar kowane horo na farko, ba ka buƙatar ciyarwa a kan biyan biyan kuɗi don ziyartar kayan wasanni na musamman ko kungiyoyin wasanni, babu buƙatar sayen masu sayarwa masu tsada da sauran kayan wasanni. Amma duk da haka, don samun sakamako na lafiyar da kuma kawar da nauyin kima a yayin da kake tafiya kawai buƙatar kuma samun kyauta kyauta don horarwa bai isa ba. Gaskiyar ita ce, a kalla kashi 50 cikin 100 na nasarar nasarar gudanar da tseren gudu yana taka rawa ta hanyar shirya abinci.

Idan ka yanke shawarar gudanar da tseren gudu, to, a lokacin da za a shirya abincinka, ya kamata ka fara la'akari da karuwa a halin kaka na jiki yayin aikin jiki. Dangane da tsawon lokacin da kajin ka samu kuma da irin gudunmawar da kake gudu, jikinka ya karbi kimanin 3500 - 4500 kcal a kowace rana. Idan, a gefe guda, kuna nufin ba kawai don kare kanka ba, amma kuma don kawar da nauyin kima, to, adadin caloric da aka samu a rana mai gina jiki ya kamata a rage kadan. Za'a iya zaɓin kimanin jerin samfurori na dafa don cin abinci game da abubuwan caloric a kan amfani da ɗakunan na musamman a cikin littattafai akan abinci mai gina jiki.

Yin amfani da abinci a cikin gudana ya kamata a raba sau 4-5 a rana. Don cikakkun kayan shafa kayan abinci da kuma kauce wa bayyanar rashin jin daɗi a yayin yuwuwa yana da kyau don fara horo ba a baya ba bayan sa'o'i 1-1.5 bayan cin abinci. Bayan motsa jiki cikakke, kina buƙatar jira dan lokaci kafin cin abinci - kimanin awa daya ko akalla rabin sa'a.

Gina na gina jiki a lokacin yin aiki dacewa ya kamata ya samar da bukatar jiki don gina jiki. Saboda haka, ga mata da irin wannan motsa jiki, yawancin sunadarin sunadarai a cikin abinci na yau da kullum shine kimanin 100 - 130 g. Ana buƙatar sunadarai don kula da kayan tsoka da ke aiki da ci gabanta. Ana samun adadin yawan wadannan kayan abinci mai mahimmanci a cikin nama, kifi, madara da kuma kayan kiwo, qwai, Peas, wake.

Amma babban tushen samar da makamashi a cikin gudu yana cike da ƙwayoyi da carbohydrates. Yawancin carbohydrates suna samuwa a maki daban-daban na burodi, a cikin hatsi, kayan abinci da kayan gari. Fats a cikin abincinmu shine saboda man fetur, kifi mai kyau da nama. Idan kana buƙatar samun karin kiwon lafiyar don rasa nauyi, ya kamata ka rage yawan abincin calories ta hanyar rage yawan adadin carbohydrates da ƙwayoyi a cikin abincinka, amma ba za ka iya rage amfani da kayan samfurori ba. Ta rage yawan adadin carbohydrates da ƙwayoyi masu cin nama, saboda haka, yayin da kake inganta tsarin kiwon lafiya, za ka tilasta jikinka don ciyar da kayan ajiyar da aka ajiye don samun wutar lantarki, wanda ba zai iya karbar siffarka ba. Saboda wannan, jikin ya zama sirri kuma yayi sirri.

Wani muhimmin mahimmanci wanda dole ne a rika la'akari da lokacin shirya wani abinci mai cike da sauri lokacin da yake gudana, shine kara bukatar jiki don abubuwa masu ma'adinai da bitamin. Don magance wannan matsala, yana da kyau a yi amfani da ƙwayoyin ma'adinai na bitamin. A kowane kantin magani yanzu zaka iya samun nau'o'in irin wannan kwayoyi. Bugu da ƙari, bayan yin gudu da gudu sai kayi amfani da ruwa mai ma'adinai ko ruwan 'ya'yan itace (ruwa mai ma'adinai yana da wadata a cations kuma anada wajibi ne don jiki, kuma ruwan' ya'yan itace ne bitamin).

Ka tuna cewa idan ka yi kokarin shirya wani abincin da ya dace da shawarwarin da ke sama, to, a cikin watanni, adadinka zai zama daɗaɗaɗɗen, kuma karin ƙananan kilo za su ɓacewa a hankali.