वर्काउट के बाद खाए ये 10 आहार

वर्काउट के बाद खाए ये 10 आहार

Agar workout ka lakhsya hai body banana to phir khurak bhi sahi hona chahiye. Workout ke pehle ka aahaar ek hai aur baad ka doosra. Workout ke kaaran carbohydrates aur protein poori matra mein hona chahiye. Carbohydrates is liye ke energy jo drain ho gaya hai use replenish karna hai aur carbohydrates kaam karta hai body ko protein ko muscle fiber banane mein madadroop hona. Body ko workout ke baad 40 gram protein ki avashyakta hai. Esliye workout karne ke 30 minute ke andar yeh 10 aahar khaaye aur dekhiye ki aap ka mehnat kaise muscles mein badalta hai

Ande Ya Chicken

Vegetarian ho to aap ande ka avashya sevan kare. Kam se kam ek. Ande mein amino acids hota hai, fats hai aur choline bhi jo tissues banane mein madadroop hote hai.  Agar aap non-vegetarian hai to chicken behtar hai kyonki is mein protein hai jyaada aur fat kam. Ek cup mein 17 gram protein hai isiliye do cup avashya khaaye. 

Shakkarkand

Sweet potatoes mein carbohydrate hai aur saath mein minerals bhi jo protein ko assimilate karne mein poorn tarike se madadroop bante hai aur saath mein aap ko energy bhi milega. 

Daal Roti

Maane ya na maane magar yeh combination uttam hai. Daal mein ek group ke amino acids hai aur gehu mein doosre. Milke yeh aap ke sharir ko chahiye wo sabhi amino acids denge aur carbohydrates bhi milega saath saath, fibers aur vitamins ke saath. Chana aur udad uttam hai. 

Fish

Non-vegetarian logo ke liye fish ek badhiya source hai protein ka. Steamed fish aur woh bhi samundari machli ho to aur bhi achcha. Vegetarians daal roti khaaye aur muscles badhaye. 

Oats

Oats mein carbohydrates, fiber, thodasa protein aur minerals hai jo sharir ka vikas karenge. Doodh, khajoor aur shahad mila ke khaaye to swadist lagega. Is ka alternative hai daliya jisko ubal le, ghee milaye aur doodh daaliye. Thodese nuts dale to tasty aur paushtik banega. 

Dry Fruits

Uble chaval se instant energy milega. Dry fruits to aur bhi behtar hai. Ismein kismis, akhrot, kaju, khajoor ka mishran theek hoga taste aur pushtik drishti se. 

Fresh Fruits

Workout ke baad turant hi ek kela khaaye aur dekhiye kaise aap ka thakaan door ho jata hai. Is kea lava mausambi, narangi, aur anya season mein ho woh fruits avashya khaaye. In mein antioxidants hote hai, vitamins aur minerals jo protein aur calcium ko absorb karne mein body ka madad karte hai. 

Uble Aaloo Aur Salad

Ek sampoorn khurak hai salad aur ubla aloo agar in mein yeh shamil ho to: 
Uble alu, uble ya sprouted moong, thodese sing daane, til ya phir kaaju, paneer ke tukde, kakdi, pyaaz, hara mirch, tamatar, thodasa boiled noodles ya boiled rice ya daliya aur thode tukde fruit ke. 

Doodh Aur Daliya

Kabhi kabhi variety ke liye doodh aur daliya le. Is mein shahad aur ghee milane se swadisht ho jaata hai. 

Fruit Smoothie

Workout ke baad turant hi fruit smoothie banaye, ismein honey aur cream milaye aur chuski chuski lekar enjoy kare to energy bhi milega, health bhi. 

Yeh sabhi aahaar roj ek saath khaana avashyak nahin hai. Alternate kar sakte hai jis se variety mile taste aur texture mein......और पढ़े>>

Loading...

Leave a Comment

Your Name

Comment

2 Comments

Raj, Apr 13, 2017

Very good

Prashant Dattakumar Padmagirwar, Jan 02, 2017

nice very nice methods helth benefits