Sakamakon barkewar cutar, wasannin Olympics na Tokyo, wanda ya kamata a yi a lokacin bazara, ba zai iya haduwa da mu ba.

Ruhi na Olympics na zamani yana ƙarfafa kowa da kowa don jin daɗin damar yin wasanni ba tare da nuna bambanci ba kuma tare da fahimtar juna, abokantaka mai dorewa, haɗin kai da wasa mai kyau.Daga cikin su, "ka'idar shiga" ita ce ka'idar farko ta ruhun Olympics.

Domin tunawa da nasarar da aka samu na gasar wasannin Olympics, tun daga shekarar 2009, kowace shekara ranar 8 ga watan Agusta an kebe shi a matsayin "ranar motsa jiki ta kasa".

Ko da ba za ku iya ganin wasannin Olympics a lokacin rani ba, kar ku manta da shiga cikin kowane irin motsa jiki na motsa jiki na Olympics.Gyms suna buɗewa ɗaya bayan ɗaya, don haka samun kwanciyar hankali a cikin kutufafin motsa jikikuma buga gym!

Idan kun fara aiki ne kawai kuma ba ku san yadda ake cin abinci don taimakawa ba, wannan labarin zai iya taimaka muku.

I. Amfanin kuzari mai ma'ana.Idan kana da kiba ko kiba, kana bukatar ka rage kiba da rage yawan kuzarin da kake sha.Amma idan ba kwa buƙatar rage nauyi don samun tsoka, kuna buƙatar ƙara yawan kuzarin ku.

II.Isasshen carbohydrate.Matsakaicin samar da makamashi na yau da kullun shine 55% -65%.Ga masu sha'awar wasanni da motsa jiki, carbohydrates suna da mahimmanci.A gefe guda, carbohydrates suna samar da isasshen glycogen tsoka, wanda ke ba da kuzari ga tsokoki yayin motsa jiki kuma yana tabbatar da kammala yanayin motsa jiki daban-daban.A gefe guda kuma, Carbohydrates sune tushen kuzari ga kwakwalwa da tsarin juyayi na tsakiya, yana shafar bugun zuciya, gajiya, kwarewar motsa jiki da kulawa yayin motsa jiki, wanda hakan ke shafar tasirin motsa jiki.Ana ba da shawarar yin zaɓin hadaddun carbohydrates da ƙara yawan abincin hatsi da dankali, ƙarancin sukari mai sauƙi ko disaccharide, kamar kayan zaki, alewa, ice cream, cakulan, zuma, da sauransu.

III.A ka'ida, ya zama dole don ƙara yawan furotin a matsakaici.Tun da buƙatun yana da girma, ana ba da shawarar cinye furotin 1.2-1.7g kowace kilogiram na nauyin jiki kowace rana.

IV.Sai dai matsanancin lokacin asarar mai, cin mai zai iya zama iri ɗaya da mutane na yau da kullun, tare da adadin kuzari na yau da kullun na 20% -30%.

V. Tabbatar cewa kuna da isasshen bitamin da ma'adanai, musamman idan kuna yawan gumi.

VI.Bambancin abinci.Don Allah a tabbatar da daidaiton abinci mai gina jiki kuma a rage yawan cin abinci mai kuzari.

VII.Bayan motsa jiki mai tsanani, ba ya da kyau a ci abinci da yawa nan da nan kuma a dauki sauran kimanin minti 30 kafin cin abinci.Ga talakawa, ya kamata su ci carbohydrates fiye da sunadaran, ba kawai furotin foda ba.

VIII.Game da furotin foda.Protein foda da abinci ba su da asali daban-daban, na farko na iya zama ƙasa da mai, na ƙarshe yana da sauran abubuwan gina jiki.

Mutane da yawa a kan tushen isasshen furotin abinci mai gina jiki da kuma babban adadin furotin foda, ko da yake dogon lokaci wuce kima ci na gina jiki a cikin gajeren lokaci ne mai lafiya, shi har yanzu zai iya sa jiki bayyana m dauki.Ba wai kawai za a canza shi zuwa mai ba, amma kuma zai iya haifar da ƙara yawan ƙwayar calcium na fitsari.Haka kuma, yana iya shafar lafiyar kasusuwa, hakora da sauransu.

Bugu da kari, idan har yanzu kuna da kiba ko kiba, abu na farko da yakamata ku yi shine rage kiba.Ka'idar daidaitawar abinci shine sarrafa jimillar kuzari ta hanyar cin daidaitaccen abinci.

Yawan kuzari yana raguwa da 300-500 kcal kowace rana.Matsakaicin adadin adadin kuzari tsakanin 1800-1500kcal ga ɗalibai maza da 1600-1200kcal ga ɗaliban mata, wanda zai iya dacewa.Tabbas, ana iya ƙarawa kamar yadda ya dace idan yawan motsa jiki ya yi yawa.

Ƙuntataccen sarrafa mai da sukari mai tsafta da matsakaicin matsakaicin sarrafa farar shinkafa noodles da nama, da tabbatar da cin kayan lambu, 'ya'yan itace da madara.

A ƙarshe, ina fata kowane aboki da ke son wasanni zai iya kiyaye adadi mai kyau.Sawatufafin wasannizai fi aiki :)