Abinci don samun karfin tsoka yana da mahimmanci kamar motsa jiki don gina ƙarfi. Idan burinku shine ƙarfafa ƙwayoyin ku, dole ne ku kalubalanci jikin ku ta hanyar motsa jiki yayin tallafawa shi da abinci mai kyau.
Gano abin da abubuwan gina jiki ba za a rasa a cikin abincinku ba kuma menene mafi kyawun abinci don samun ƙarfin tsoka, na asalin dabbobi da waɗanda suka dace da masu cin ganyayyaki da ganyayyaki.
Abinci da ƙwayar tsoka
Akwai abinci da yawa don samun karfin tsoka. Yawancin su suna da wadataccen furotin. Sunadaran suna da mahimmanci, yayin da suke taimaka wa tsokoki su murmure kuma suyi girma bayan horo.
Amma horarwa don samun tsoka aiki ne mai matukar buƙata ga jiki, wanda shine dalilin da ya sa furotin bai isa ba. Carbohydrates da mai suma sun zama dole. Wadannan suna taka muhimmiyar rawa a cikin abincin 'yan wasa saboda allurar kuzarinsu.
A cikin jerin masu zuwa zaku sami abinci mai wadataccen bitamin da ma'adinai. Kuma wannan shine, don iya aiwatarwa a matsakaicin lokacin motsa jiki, ba zamu iya barin kowane kayan gina jiki ba. Jikin 'yan wasa yana buƙatar cikakken kunshin.
Salmon
Wannan kifin yana da matukar tasiri don samun karfin tsoka. Dalili kuwa shine yawan cin furotin, wanda yake kusan gram 20 na furotin na kowane gram 100 na wannan abincin.
Mutanen da suke so su sami karfin tsoka, da kuma dukkan 'yan wasa gaba ɗaya, na iya cin gajiyar mai yawa daga omega 3 fatty acid. Salmon yana da manyan matakan omega 3, mai mahimmanci ga tsokoki. Kuma kamar dai hakan bai isa ba, zamu sami vitaminsan bitamin na rukunin B a cikin wannan kifin.
Tuna
Baya ga bayar da gudummawa a kusa 25 grams na furotin a cikin 100 na abinci, Tuna wakiltar kyakkyawan allurar bitamin, gami da bitamin A, bitamin B12, niacin da kuma bitamin B6.
Idan muka kara akan haka nasa mai arziki a cikin omega 3 fatty acid (mai dangantaka da lafiyar tsoka) yana da sauƙin fahimtar dalilin da yasa wannan kifin ya shahara da masu ginin jiki.
Chicken nono
Rashin samun isasshen furotin na iya hana ku cimma burin ku na tsoka. Haɗa tare da masu ginin jiki, ƙirjin kaza yana cike da furotin, kai gram 31 a gram 100.
Wannan abincin shima yana bada niacin da kuma bitamin B6. Wadannan abubuwan gina jiki suna taimakawa jiki aiki yadda ya kamata yayin motsa jiki.
Red nama
Naman sa na iya kara adadin tsokar da aka samu ta hanyar karfin horo. Dalili kuwa shine an ɗora su da furotin, da bitamin na B, ma'adanai, da kuma na halitta.
Kula da adadin kuzari na nama shine kyakkyawan ra'ayi koda lokacin da kuke ƙoƙarin samun tsoka. Saboda wannan dalili yana da kyau a zabi nama mara kyau mara nauyi.
Kwai
Qwai koyaushe suna bayyana akan jerin abincin da aka fi so don samun karfin tsoka. Kuma ba abin mamaki bane, tunda sunadaran da suke bayarwa suna da fa'ida musamman ga tsokoki. Wannan abincin yana dauke da leucine, amino acid wanda yake taimakawa jiki.
Wata fa'idar shan kwai dangane da kara karfin jijiyoyin jiki ita ce gudummawar choline, wacce jinkirta saurin gajiya yayin motsa jiki. Haka kuma bai kamata mu manta da bitamin B mai kuzari ba.
Yogurt na Greek
Madara hada sunadarai assimilation mai sauri da jinkiri. Wasu bincike suna nuna cewa wannan gaskiyar tana haɓaka ƙaruwar ƙwayar tsoka.
Yogurt na Girka yana da kyau musamman a wannan batun. Kuma shine cewa shirye shiryensa yana sanya haɓakar furotin ɗinta fiye da ta yogurt ta al'ada. Masana da yawa suna ba da shawarar cin yogurt na Girka bayan horo don gina tsoka.
Foodsarin abinci wanda zai taimaka muku samun ƙwayar tsoka
Wadannan sune sauran abinci waɗanda yakamata kuyi la'akari dasu ciki har da abincinku idan kuna son samun ƙarfin tsoka:
- Milk
- Naman alade
- Turkiya nono
- Kafa
- Curd
- Furotin furotin
Yawan tsoka da cin ganyayyaki
Idan kun kasance mai cin ganyayyaki ko maras cin nama kuma kuna buƙatar samun ƙwayar tsoka, la'akari da abincin da ba na dabbobi ba tare da babban furotin, kamar su gyada, waken soya, tofu, wake, ko kaji. Gyada ita ce ta farko da gram 34 na furotin a kofi, sannan waken soya (28) da tofu (20) a bi a hankali. Wake da kaji suna ba da gram 15 da 12 bi da bi.
Quinoa bashi da yawan furotin kamar na abinci ukun da suka gabata (kimanin gram 8 a kowane kofi), amma galibi yana daga cikin mafi kyawun abinci don samun ƙwayar tsoka. Wannan saboda quinoa yana ba da kashi mai kyau na carbohydrates, mai matukar mahimmanci don samun kuzarin da ake buƙata don ci gaba da aiki, da magnesium, ma'adinai masu mahimmanci don aiki na tsokoki da jijiyoyi.
Haka ma shinkafar ruwan kasa. Shinkafar Brown ta ƙunshi gram 5 kawai na furotin a kowane kofi, amma waɗannan ana haɗuwa da lafiyayyun carbohydrates Suna taimaka maka motsa jiki sosai da na dogon lokaci.