da lafiyayyen abinci ga dan wasa sun ɗan bambanta, saboda dole ne su guji komai na adadin kuzari da ke ciki abinci mai zaki ko mai mai, waxanda suke gaba xaya daga cikin kayan zaki, da samun zabi abinci mai ƙima da darajar abinci mai gina jiki, dangane da bukatun mutum dangane da wasan da aka gudanar.
'Ya'yan itãcen marmari koyaushe suna wakiltar zaɓi mafi koshin lafiya tunda suna ba da fiber mai yawa, kewayon bitamin da ma'adanai mahimmanci don kiyaye ayyukan jiki na yau da kullun da ayyukansu na dacewa, ɗan itace mai ɗanɗano shine mafi kyawun zaɓi. Haɗin 'ya'yan itatuwa ta hanyar compote ya fi tasiri sosai kafin gasa, misali, iya ƙarawa yogurt mara mai mai yawa, don hada furotin mai inganci, Ba makawa ga sake gina tsoka.
Idan kana yin wani Abincin mai-carbohydrate kafin gasa, zaka iya zaba mafi fadi na lafiyayyen kayan zaki, wanda za'a iya ƙara shi tare da cakuda granola, gyada, tsaba da ƙaramin ruwan kasa mai kanwa tare da man shanu.
da Frosts tarts sanya tare da cikakkiyar hatsi ko cikakkiyar alkama, tare da manyan 'ya'yan itace, suna wakiltar wani zaɓi mai kyau idan yazo kaya carbi.
da kiwo yana da matukar mahimmanci ga abincin wasanni kuma a matsayin kayan zaki suna da kyau don abun cikin sunadarin su, amma ya kamata koyaushe ka zabi skim ko mai mai mai ƙananan adadin kuzari, ta yaya yogurt mai sanyi, duk da haka, dole ne ku tabbatar da cewa kada ku ƙetare amfani da furotins a cikin babban abincin.
-Da kayan zaki mai kyau
El kayan zaki mai kyau ga dan wasa zai dogara ne akan abin da kuka ci azaman babban abinci kafin, a cewar Fadada Jami'ar Jihar Colorado, Wani ɗan wasa ya kamata yawanci cinye tsakanin kashi 40 zuwa 50 na adadin kuzari daga carbohydrates, ko kuma zuwa kashi 70 cikin ɗari a lokacin ɗaukar nauyin carbohydrate, yayin da furotin ya kamata ya kasance tsakanin kashi 10 zuwa 12 na yawan cin abincin caloric.
La ci daga mafi kyau duka mai ya banbanta matuka dangane da nau'in motsa jiki da ake yi, amma gaba ɗaya bai kamata ya zama ƙasa da kashi 15 ba. A takaice dole ne kimanta kayan abinci mai gina jiki na cikakken abinci, don taimakawa yanke shawara mafi dacewa kayan zaki.
Hotuna: MF