Know how to choose a post workout meal to lose weight. – हेल्दी वेट लॉस के लिए इस तरह चुनें अपनी पोस्ट वर्कआउट डाइट।

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खुद को फिट, मजबूत और जवां रखने के लिए आपको नियमित रूप से वर्कआउट करना चाहिए। इसके अलावा, आपको परिणामों को बेहतर बनाने के लिए अपने फिटनेस रूटीन में कसरत के बाद के भोजन को शामिल करना चाहिए। यह आपको अत्यधिक थका हुआ और सुस्त महसूस करने से रोकेगा। यह भोजन आपके ऊर्जा स्रोतों को फिर से भरने और दुबली मांसपेशियों के पुनर्निर्माण में मदद करता है। इसलिए जरूरी है कि आप पोस्ट वर्कआउट मील (Post workout meal) में कुछ खास बातों का ध्यान रखें।

कसरत के बाद का भोजन भी आपको उस स्लिम और टोंड फिगर को पाने में मदद करता है, जिसका आप लक्ष्य बना रहे हैं। हालांकि, यह जानना जरूरी है कि किन खाद्य पदार्थों का सेवन करना है और उनकी मात्रा क्या होनी चाहिए, इस बारे में ज़्यादा जानने के लिए हमने बात की बींग फिट दिल्ली के फिटनेस एक्सपर्ट क्लोज़ ली से

वर्कआउट के बाद खाना क्यों जरूरी है?

क्लोज़ बताते हैं कि जब आप कसरत करते हैं, ग्लाइकोजन (मांसपेशियों में जमा ग्लूकोज) ऊर्जा के स्रोत के रूप में उपयोग किया जाता है। मांसपेशियों के बार-बार संकुचन से भी मांसपेशी फाइबर टूट जाता है। इसलिए वर्कआउट करने के ठीक बाद आपकी मांसपेशियां कमजोर महसूस होती हैं और कुछ देर आराम करने का मन करता है। यह आपके शरीर का आपको यह बताने का तरीका है कि आपके पास ऊर्जा नहीं बची और आपको इसकी ज़रूरत है।
यह जानना भी महत्वपूर्ण है कि कसरत के बाद के भोजन के सभी लाभों को प्राप्त करने के लिए क्या खाना चाहिए। मोटे तौर पर आपको अपने भोजन में कार्ब्स, प्रोटीन और वसा को शामिल करना चाहिए।

कार्ब्स ग्लाइकोजन स्टोर को रीफिल करते हैं

क्लोज़ के अनुसार जब आप कार्डियो करते हैं, तो आपके शरीर में मौजूद ग्लाइकोजन भंडार समाप्त हो सकते हैं। इसलिए, उन दिनों जब आप केवल कार्डियो पर ध्यान केंद्रित करते हैं, आपको अपने शरीर के वजन के प्रति पाउंड लगभग 0।5-0।7 ग्राम कार्ब्स का उपभोग करने का लक्ष्य रखना चाहिए (या 1-1 / 2 ग्राम / किग्रा / घंटा प्रारंभिक वसूली चरण के दौरान और जारी रखने के लिए) 4-6 घंटे मांसपेशी ग्लाइकोजन के संश्लेषण की दर को अनुकूलित करेंगे)।
प्रोटीन मांसपेशियों का पुनर्निर्माण करते हैंसि

रेसिस्टेंस ट्रेनिंग हो या कार्डियो दोनों ही कुछ हद तक मांसपेशियों को अच्छी खासी मेहनत कराते हैं। प्रतिरोध प्रशिक्षण (resistance training) मांसपेशियों के ज़्यादा नुकसान का कारण बनता है।
इसलिए ज़रूरी है कि आप सुनिश्चित करें कि आप अपने शरीर के वजन के प्रति पाउंड (या 0।25 से 0।3 ग्राम/किलोग्राम शरीर के वजन) या 15 से 25 ग्राम प्रोटीन का लगभग 0।14-0।23 ग्राम उपभोग करते हैं। एथलीट शरीर के आकार के अनुसार विशिष्ट श्रेणी में प्रोटीनकी ज़्यादा ज़रुरत हो सकती है।

थोड़ा सा फैट अच्छा होता है

वसा (fat) कसरत के बाद के भोजन के अवशोषण को धीमा कर सकता है, लेकिन यह आपके शरीर को इसके सभी लाभों को प्राप्त करने से नहीं रोकता है। तृप्ति के स्तर को बेहतर बनाने में मदद के लिए आपको कम मात्रा में स्वस्थ वसा का सेवन करना चाहिए।
अब, मुख्य प्रश्न यह है कि आपको इनमें से प्रत्येक खाद्य समूह का कितना सेवन करना चाहिए? सबसे अच्छी बात यह है कि अपने कसरत के बाद के भोजन में कार्ब्स और प्रोटीन दोनों को शामिल करें क्योंकि यह ग्लाइकोजन संश्लेषण और मांसपेशियों की रिकवरी में सुधार करने में मदद करेगा।
शरीर में कार्ब और प्रोटीन का अनुपात 3:1 में बनाए रखें। इसलिए, यदि आप 60 ग्राम कार्ब्स का सेवन करते हैं, तो आपको अपने वर्कआउट के बाद के भोजन में 20 ग्राम प्रोटीन का सेवन करना चाहिए।

अपनी पोस्ट वर्कआउट डाइट में शामिल करें ये हेल्दी फूड्स

1 गहरे रंग के पत्तेदार साग

हरे पत्तेदार साग जैसे केल, पालक, मूली का साग, स्विस चार्ड, लेट्यूस, ब्रोकली, कोलार्ड साग , सरसों का साग, और अरुगुला आहार फाइबर, विटामिन सी, ए, ई, और के, मैग्नीशियम, कैल्शियम, पोटेशियम और अन्य से भरपूर होते हैं फाइटोन्यूट्रिएंट्स।

oats aur sattu upma ki recipe
पोस्ट वार्कआउट ओट्स खाना है फायदेमंद, चित्र : शटरस्टॉक

ये न केवल आपको ग्लाइकोजन की कमी को फिर से पूरा करने में मदद करेंगे बल्कि आपको कई बीमारियों से बचाएंगे, वजन घटाने में सहायता करेंगे साथ ही आपकी प्रतिरक्षा (immunity) को बढ़ाने में भी मदद करेंगे ।

2 दलिया या ओट्स 

जो लोग अपना वजन कम करना चाहते हैं वे ओट्स ज़रूर पसंद करते हैं । लेकिन क्या आप जानते हैं कि ओट्स में मौजूद फायदेमंद कॉम्प्लेक्स कार्ब्स भी उन्हें वर्कआउट के बाद एक बेहतरीन विकल्प बनाते हैं, खासकर अगर आप उन्हें स्मूदी में इस्तेमाल करते हैं। विटामिन ई, एंटीऑक्सिडेंट और अन्य फाइटोन्यूट्रिएंट्स से भरपूर, ओट्स तृप्ति बढ़ाने, खराब कोलेस्ट्रॉल को कम करने और कैंसर से लड़ने में मदद करता है।

3 फल और सब्जियां

सेब, केला, नाशपाती, आड़ू, आलूबुखारा, तरबूज, कस्तूरी, ड्रैगन फ्रूट, पैशन फ्रूट, गाजर, टमाटर, चुकंदर, स्कैलियन और मटर जैसे फल और सब्जियां आपके कसरत के बाद के भोजन में शामिल करने के लिए बहुत अच्छे हैं। ऐसा इसलिए है क्योंकि वे आपकी ऊर्जा के स्तर को बढ़ाने और विषाक्त, मुक्त ऑक्सीजन रेडिकल्स (free oxygen radicals) से लड़ने में मदद करते हैं।

वे हृदय रोग, मधुमेह, मोटापा और कुछ प्रकार के कैंसर से लड़ने में भी मदद कर सकते हैं। WHO प्रतिदिन 4-5 प्रकार के फलों और सब्जियों का सेवन करने की सलाह देता है। आप अपने कसरत के बाद के भोजन में केला, पालक, या गाजर आसानी से मिला सकते हैं।

यह भी पढ़ें: जल्दी सोना है तो छोड़ दें ये 5 बुरी आदतें, आएगी सुकून भरी नींद

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