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वर्कआउट के बाद करें इन 10 आहार का सेवन, एनर्जी मिलने के साथ ही होगी मसल्स रिकवरी

By: Priyanka Maheshwari Mon, 17 June 2024 09:20:15

वर्कआउट के बाद करें इन 10 आहार का सेवन, एनर्जी मिलने के साथ ही होगी मसल्स रिकवरी

फिट बॉडी की चाहत भला किसे नहीं होती है। खुद को फिट बनाने के लिए लोग घंटों जिम में पसीना बहाते हैं। एक्सरसाइज करना हेल्दी लाइफस्टाइल का एक महत्वपूर्ण हिस्सा है। एक्सरसाइज केवल वजन कम करने या फैट कम करने के लिए नहीं हैं। बल्कि शरीर के बेहतर संचालन में भी फायदेमंद हैं। इससे शरीर के सभी हिस्सों में ब्लड फ्लो बेहतर रहता है लेकिन इस दौरान आपको यह भी समझने की जरूरत हैं कि वर्कआउट करने के साथ ही आपको अपनी डाइट पर भी ध्यान देने की जरूरत हैं। ऐसे में आज हम आपको बताने जा रहे हैं वर्कआउट करने के बाद लिए जाने वाले आहार के बारे में जो शरीर को एनर्जी देने के साथ ही मसल्स रिकवरी में भी मददगार साबित होते हैं। आइये जानते हैं इन आहार के बारे में...

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नट्स

मुट्ठी भर नट्स पोस्ट-वर्कआउट के बाद आपको प्रोटीन, फाइबर और हेल्दी फैट दे सकते हैं। नट्स को आवश्यक न्यूट्रिएंट्स और माइक्रोन्यूट्रिएंट्स तत्वों से भरा हुआ माना जाता है। मसल्स रिकवरी के लिए वर्कआउट करने के बाद एक मुट्ठी नट्स खा सकते हैं।

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एवोकाडो

वर्कआउट करने के बाद आप एवोकाडो को भी डाइट में शामिल कर सकते हैं। इसमें भरपूर मात्रा में विटामिन बी पाया जाता है, जो आपके शरीर के लिए फायदेमंद होता है। एक्सरसाइज करने के बाद आप इसे भी खा सकते हैं।

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हरी पत्तेदार सब्जियां

हरी पत्तेदार सब्जियों में न सिर्फ कार्ब होता है, बल्कि कई अन्य पोषक तत्व भी मौजूद होते हैं। केल, पालक, मूली, व ब्रोकली जैसी हरी सब्जियां फाइबर, विटामिन-ए, सी, ई और कई एंटीऑक्सीडेंट गुणों से भरपूर होती हैं। इनका सेवन न सिर्फ शरीर को ऊर्जा दे सकता है। जिम वर्कआउट के बाद इनको सूप या सलाद के रूप में आहार में शामिल किया जा सकता है।

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शकरकंद

शकरकंद पोस्ट वर्कआउट मील का एक और अच्छा विकल्प है। सबसे अच्छी बात ये हे कि इसमें कैलोरी की मात्रा बहुत कम होती है और इसके सेवन से आपको भूख भी नहीं लगती। एक स्टडी के मुताबिक यदि आप वजन घटाने के लिए मेहनत कर रहे हैं या फिर अपने ब्लड शुगर को कंट्रोल करना चाहते हैं, तो पके हुए शकरकंद के बजाय उबले हुए शकरकंद का सबसे करना अच्छा तरीका है , क्योंकि बेक करने से ब्लड शुगर लेवल बढ़ने की संभावना रहती है।

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उबला हुआ चिकन

चिकन प्रोटीन का एक बेहतरीन स्त्रोत है। ये मसल्स को रिपेयर करने का काम करता है। आप उबले हुए चिकन में काली मिर्च और नमक डालकर खा सकते हैं। उबला हुए चिकन आपके स्वास्थ्य के लिए बहुत ही फायदेमंद है। वर्कआउट के बाद उबला हुआ चिकन भी खा सकते हैं।

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केला

केले में पोटैशियम की अच्छी मात्रा होती है। केले फाइबर के गुणों से भरे होते हैं, जो भूख को कम कर सकते हैं। आप अपने जिम बैग में केला ले जा सकते हैं। यह फल आपके प्रोटीन शेक में भी एड किया जा सकता है।

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ओट्स

अगर आप वर्कआउट करने के बाद अनाज का सेवन करना चाहते हैं, तो ऐसे में आप अपने डाइट में ओट्स को शामिल करें। इसमें प्रोटीन और कार्बोहाइड्रेट प्रचुर मात्रा में पाया जाता है। यह वजन कम करने में सहायक है।

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क्विनोआ

क्विनोआ एक गुणकारी खाद्य पदार्थ है। इसमें न सिर्फ कार्बोहाइड्रेट है, बल्कि यह प्रोटीन का भी अच्छा स्त्रोत है। मांसपेशियों के साथ-साथ यह हृदय के लिए भी लाभकारी हो सकता है। कई एंटीऑक्सीडेंट गुणों से भरपूर क्विनोआ कोशिकाओं को क्षतिग्रस्त होने से बचाकर शरीर को स्वस्थ रखने में सहायक हो सकता है। क्विनोआ का सेवन सलाद के रूप में किया जा सकता है।

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अंडा

अंडा प्रोटीन के सबसे अच्छे सोर्स में से एक है। उबले अंडे पोस्ट-वर्कआउट के बाद खा सकते हैं। अंडे विटामिन ए, डी, ई, बी 12, बी 6 और के का अच्छा सोर्स है। अंडे को ब्रेकफास्ट में शामिल कर सकते हैं।

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पनीर

जिम वर्कआउट के बाद मांसपेशियों की ग्रोथ के लिए डेयरी प्रोडक्ट का सेवन लाभकारी हो सकता है। इसी डेयरी प्रोडक्ट में पनीर भी शामिल है। उच्च मात्रा में प्रोटीन के लिए पनीर का उपयोग तो बनता है। पनीर न सिर्फ मांसपेशियों के लिए, बल्कि उच्च रक्तचाप के जोखिम को भी कम करने में सहायक हो सकता है। ऐसे में फिट रहने के लिए इसे अपनी डाइट में शामिल कर सकते हैं।

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