Ka taƙaita labarin:  Kada ku rage a kan sunadarai, gwada musayar quinoa don shinkafa kuma ku sha madara mai yisti, kefir. Waɗannan su ne kawai wasu daga cikin abinci da abin sha da kuke bukatar ku haɗa cikin abincinku na bayan motsa jiki. Kuma ka yi kokarin cin abinci a cikin sa'a guda bayan ka gama motsa jiki domin a lokacin ne jikinka yake bukatarsa sosai yayin da yake fara ƙona abinci da kuma murmurewa. Abin da kuke ci bayan motsa jiki zai iya ƙara yawan amfanin motsa jiki. 'Abin da kuke ci bayan motsa jiki yana da matukar muhimmanci. Manufar cin abinci mai kyau bayan motsa jiki shine inganta farfadowa, rage ciwon tsoka, kara karfin gina tsoka da taimakawa tsarin garkuwar jikinka, "in ji Shona Wilkinson, babban masanin abinci mai gina jiki a NutriCentre. 'Ya fi kyau ka ci abincinka cikin awa daya bayan ka gama motsa jiki. Jiran dogon lokaci zai nuna cewa ba za ku sake cika kantin glycogen ba kuma ba za ku warke gaba ɗaya ba, 'ta ci gaba. A cewar Ms Wilkinson, cikakkiyar abincin bayan motsa jiki ko abinci ya ƙunshi duka carbs da furotin. Misalai masu kyau sun haɗa da muffins na alkama tare da man gyada, ƙwai da aka yi a kan burodin alkama da kuma ƙirjin kaza tare da shinkafa ko quinoa. Ka gwada sauya quinoa (na hagu) da shinkafa sa'ad da kake dafa abinci bayan motsa jiki. Hummus da pita (dama) suna da kyau don suna dauke da carbohydrates da furotin. Kyakkyawan tushen furotin da fiber, quinoa yana samun manyan yatsun daga Ms Wilkinson. 'Wannan babban abinci ne da za a ci bayan motsa jiki don tabbatar da cewa kuna samun abinci mai kyau,' in ji ta. Masanin abinci ya kuma bayyana abin da kefir yake, da kuma dalilin da ya sa yake da kyau a gare ka. 'Kefir yana samuwa ne lokacin da aka hada madara da kwayoyin cuta kuma aka bari ta yi ferment,' in ji ta. 'Yana da yawan furotin kuma zai taimaka wajen dawo da tsokoki.' Whole wheat pitta da hummus na iya samar da carbohydrates da furotin da ake buƙata yayin da abarba, mai wadataccen enzyme da ake kira bromelain, yana da amfani don hana rauni. Har ila yau, za ku iya ba da abincin kifi da kwakwalwan kwamfuta; kawai ku tabbata cewa kuna da kifi mai kifi maimakon cod ko hake. Steak ya ƙunshi zinc wanda yake da muhimmanci ga lafiyar prostate da haihuwa, da baƙin ƙarfe...
Steak yana dauke da baƙin ƙarfe, wani muhimmin bangare na isar da iskar oxygen a cikin sel. Milk kefir yana da yawan furotin kuma yana taimakawa wajen dawo da tsoka. Maganin kumburi Bromelain a cikin abarba yana da amfani wajen hana rauni.