आजकल हर कोई एक गुड लुक्स पाने की चाह में जिम में एक्सरसाइज करता हुआ नजर आता है। लेकिन अगर आप खुद को फिट रखना चाहते हैं तो सिर्फ ट्रेडमिल पर घंटों दौड़ लगाने से कुछ नहीं होने वाला। आपको एक्सरसाइज के साथ−साथ एक नजर अपने खाने पर भी घुमानी होगी। आमतौर पर लोग बॉडी बिल्डिंग के लिए सप्लीमेंटस आदि का सहारा लेते हैं, लेकिन यदि आपकी डाइट अच्छी हो तो आपको इन सप्लीमेंट्स की आवश्यकता नहीं पड़ेगी। तो आज जानते हैं कि पोस्ट वर्कआउट डाइट प्लान के बारे में
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अंडे
अंडे न सिर्फ प्रोटीन का एक अच्छा माध्यम है, बल्कि इससे आपकी मसल्स ग्रोथ में भी काफी मदद मिलती है। वेजीटेबल स्टफ आमलेट वर्कआउट के बाद टेस्ट व न्यूट्रिशन का एक अच्छा कॉम्बिनेशन साबित हो सकते हैं।
एवोकैडो
एवोकैडो आपको विटामिन बी प्रदान करता है, जिसके कारण आपको कार्बोहाइडेट व प्रोटीन के चयापचय में मदद मिलती है। इसलिए आप एक्सरसाइज के बाद कुछ स्लाइस एवोकैडो की अवश्य लें। आप चाहें तो स्मूदी बनाकर भी इसका इनटेक कर सकते हैं।
चेरी
चूंकि चेरी में एंटीऑक्सीडेंट भरपूर मात्रा में पाया जाता है, इसलिए वर्कआउट के बाद इसका सेवन करने से मांसपेशियों में होने वाले दर्द से काफी राहत मिलती है।
ब्राउन राइस
अगर अब तक आप सफेद चावल खाते थे तो अब अपने चावलों को ब्राउन राइस से बदल दीजिए। ब्राउन राइस न सिर्फ एंटीऑक्सीडेंट का एक अच्छा सोर्स है, बल्कि इसमें फाइबर भी पाया जाता है। जो आपके मेटाबॉलिज्म को बेहतर बनाकर आपकी वेट लॉस में काफी मदद करता है। इसे आप किसी भी समय खा सकते हैं।
ड्राई फ्रूट्स
अगर आप अपनी फिटनेस को लेकर काफी सीरियस हैं तो आपको अपनी डाइट में डाईफ्रूट्स को अवश्य शामिल करना चाहिए। खासतौर से, वर्कआउट के तुरंत बाद डाई फ्रूट्स जैसे बादाम, किशमिश आदि खाना काफी अच्छा रहता है।
रहें हाइड्रेट
चूंकि जिम के दौरान आप काफी पसीना बहाते हैं, जिससे आपके शरीर से इलेक्ट्रोलाइट्स कम हो जाते हैं। अगर आप सामान्य कसरत करते हैं तो आपको इलेक्ट्रोलाइट्स की आवश्यकता नहीं होती लेकिन जो लोग लंबे समय तक और काफी कठिन कसरत करते हैं, उन्हें इसकी आवश्यकता होती है। अपने शरीर को दोबारा रिचार्ज करने के लिए पानी के अतिरिक्त विकल्पों पर भी ध्यान दें। जैसे आप पानी के स्थान पर नारियल पानी का सेवन कर सकते हैं। इसमें पोटेशियम काफी मात्रा में पाया जाता है और यह एक्सरसाइज के बाद होने वाले ऐंठन व दर्द से भी आपको काफी राहत पहुंचाता है।
टाइम का रखें ध्यान
जब भी बात पोस्ट वर्कआउट डाइट की होती है तो उसमें आपके जिमिंग टाइमिंग्स काफी अहम रोल अदा करते हैं। मसलन, अगर आप शाम के समय जिम जाते हैं तो आपको रात में कार्ब्स नहीं लेने चाहिए। वहीं सुबह के समय वर्कआउट करने वालों को कार्ब्स अवश्य खाने चाहिए। इसके अतिरिक्त आपकी डाइट आपके हाइट, वेट और आपके एक्सरसाइज करने के टाइम पर भी निर्भर करती है।
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http://cosescritte.altervista.org/il-piccolo-bimbo/
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