Mai sauƙi, wanda ba a sarrafa ba, ba rikitarwa: Abincin da gwarazan tseren famfalaƙi na Olympic ke ci
Gudun famfalaƙin ya yi kama da Olympics kuma yana cikin wasanni na zamani tun bayan ƙirƙiro shi a 1896. Gudun kilomita 42.2 na daga cikin mafiya juriya a wasannin, wanda ke tilasta wa masu tseren yin kazar-kazar.
Amma yanzu yaya abin yake? A lokacin da ake da kimiyya da abinci masu gina jiki, waɗanne abinci ne ke ƙara wa masu tsere kuzari?
Bari mu ji daga gwarazan gasar na maza da mata, Eliud Kipchoge da Brigid Kosgei, waɗanda dukkansu 'yan Kenya ne.
Mun gana da su yayin da suke atisayen shiga da za a yi a Tokyo.
Duba wannan labari ku latsa kalmomin da aka tura don sanin abincin da abin sha da ke ƙara saka kuzari wanda kuma Brigid da Eliud za su yi amfani da su don yin nasara!
1 kofin shayi (tare da cokali 3 na sikari) = 90 na ma'aunin sikari a jikin mutum (kcal)
Gudu abu ne mai sa gumi, saboda haka bari mu fara da abin sha. Kuma wannan da yake ɗan Kenya ne, ya zaɓi shayi. Ƙara sikari zai bai wa masu tseren namu damar farawa da ƙarfinsu.
Yan Kenya da yawa na son shayi . Wani bincike ya nuna sikari ne kashi 1 cikin 5 na abincin carbohydrates nasu.
Abin mamaki, wasu masu tseren sun fi shan shayi a wurin atisaye fiye da ruwa! Bari mu fara tseren da kofuna 5, daidai da 450 kcal na ma'aunin sikari a jikin mutum.
Kofi 5 na shayi = 450 kcal
Sikari cokali 15 ka iya yin yawa, amma akwai sauran aiki a gaba.
Lokacin bai wa masu tseren namu abinci ya yi
Rarraba ugali = 220 kcal
Zaɓin farko na da kyau a abincin Gabashin Afirka wanda ake yi daga masara kuma ake girka shi kamar fate.
Abinci ne mai sauƙi, amma shi ne rumbun ajiyar abinci na 'yan Kenya a gasar tsere mai nisa, wanda ke samar da 1 bisa 4 na sikarin jikin mutum.
Amma fa a Tokyo sai sun yi haƙuri. Brigid ta ce: "A wasu ƙasashen babu ugali kamar yadda muke amfani da shi a Kenya. Ƙila mu ci shinkafa ko taliya ko kaza da kifi a can."
Amma bari mu ci gaba da abincin da aka zaɓa.
2 rarraba ugali = 440 kcal
Cin ugali na da kyau, amma har yanzu ba mu kai ƙarshen abin da muke son cimmawa ba.
Tabbas ba zai yiwu ka sha fate kawai ba, saboda haka bari mu ga me za mu ƙara a jadawalin.
1 raba naman saniya = 190 kcal
Tabbas nama zai taimaka, sai dai yanzu ne muka fara fafatawar.
Sannan yayin da nama ke matsayin hanyar gina jiki, masu tsere a Kenya na gina nasu jikin ne ta hanyar shan madara da cin wake. Saboda haka bari mu ƙara wasu daga ciki a taskar tamu.
Kofi 2 na madara = 320 kcal
Madara muhimmiyar ɓangare ce ta , wani shayin Kenya fari kuma mai zaƙi, wanda ake haɗawa da citta. To mu ƙara wasu daga ciki.
Eliud na son wani abincin daban: "Mursik! wata madara ce. Tana da matuƙar amfani a harkar wasanni. Idan ka sha zai taimaka wajen narkar da abinci. Zai sa abinci ya narke da wuri," a cewarsa.
1 raba wake = 120 kcal
Game da wake, cin wake sau ɗaya kamar cin ugali ne kuma yana bunƙasa samar da sikari a jikinmu da 120 kcal a surɓa ɗaya. Abin mamakin, har yanzu lissafin namu bai kai ba! A ƙaro dankali!
Manyan 'yan tsere a Kenya na cin shinkafa mai yawa, dankali da burodi. Kusan 1 cikin 3 na sikarin da aka fi buƙata na samuwa ne daga waɗannan abincin. Yana da kyau mu zaburar da 'yan tserenmu yayin da suke shirin fara gudu.
2 rarraba shinkafa da kuma dafaffen dankalin Hausa = 510 kcal
Bari mu ga inda za mu samu ci gaba idan an ci shinkafa sau 2 da kuma dafaffen dankali sau 1.
Ko wannan kaɗai zai ishi 'yar tserenmu ta samu cikakken kuzarin kammala tseren? Eh!
Layin cin gasa na Brigid Kosgei!
Brigid ta yi amfani da sikari kusan 1,666 kcal a lokacin da ta lashe gasar tsere ta Chicago a 2019.
Idan muka yi bayani ƙarara: Ta ƙona kusan dukkan sikarin da ake so mace baliga ta ƙona a kullum cikin minti 14 da daƙiƙa 14 kacal!
Bari mu koma wajen Eliud Kipchoge. Ya fi nauyi kuma ya fi Brigid gudu da sauri, saboda haka yana buƙatar ƙarin kuzari fiye da ita don yin nasara.
Bari a ƙarfafa masa gwiwa kuma mu ƙara wa abincin daɗi da soyayyen ƙwai da kabeji da kuma wasu ganyeyyaki.
2 dafaffen ƙwai, managu 1, sukuma 1 da kuma dafaffen ƙwai 1 = 260 kcal
Yanzu mun fara motsawa. Ƙwai 2 da kuma haɗin kayan marmari sun sa mun samar wa Eliud ƙarin 260 kcal.
Abubuwan da muka haɗa a cikin gida ake samun su, waɗanda suka ƙunshi da kuma sauran kayan haɗi.
Akwai kuma wanda ake samun sa sosai a Gabashin Afirka.
"Ba ma sayen kayan marmari a manyan kantuna. Abubuwan da muka fi shukawa a nan su ne kabeji da ganyen spinach. Ba ma amfani da sinadarai saboda ƙasarmu na da albarka," Brigid ta faɗa wa BBC.
Mun kusa kaiwa! Ɗan abu kaɗan muke buƙata yanzu don kammala tseren.
Ayaba 1 = 100 kcal
Kamar kowa, har manyan 'yan tsere ma na son kayan ƙwalama. An fi son kayan marmari a yankin.
"Musamman ma ni, ina son mabambantan kayan marmari a matsayin kayan ƙwalama," Brigid ta ce. "Ƙila yau na ci ayaba, gobe kuma 'yar kankana, wata ranar kuma lemon fata, wata ranar mangwaro."
Kazalika ta ce tana ƙaunar shan wani lemon gwangwani!
Amma yanzu bari mu tsaya kan ɓangaren lafiyar kawai kuma mu yi amfani da ayaba wadda ke da 100 kcal.
Layin ƙarshe na Eliud Kipchoge!
Filin wasa ya ɗauki harama! Mun kai yawan adadin sikari 2,322 kcal, jumillar kuzarin da Eliud ya ƙona lokacin da ya kafa tarihin lashe tsere na duniya a 2018.
Kuma ya ƙona kusan dukkan sikarin da ake buƙatar namiji baligi ya ƙona a kullum na 2,500 kcal - cikin awa 2 da minti 1 da daƙiƙa 39 kacal.
Duba ku ga yadda yake ƙona sikari!
Izina ga mai hankali
Duka Eliud da Brigid na fafatawa a babbar gasar Tokyo 2020.
A 'yan shekarun nan, 'yan Gabashin Afirka sun mamaye tseren marathon na gasar Olympic. Ƙirar jikinsu da atisaye da suke yi a yankin Rift Valley da kuma abincinsu na daga dalilan da suke ba su nasara.
Kamar yadda Eliud ya faɗa mana, abinci mai kyau na da muhimmanci: "Wasannin tsalle-tsalle kamar aikin gini ne: Da hannunka za ka dinga aiki wajen haɗ siminti da sauransu. Abin da nake nufi, abincin da kake ci na da amfani wajen samun kuzari."
Yayin da duniyar wasanni ta dogara kan kimiyyar abinci, ya kamata a sani cewa akwai 'yan tseren da ke samun kuzari cikin sauƙi daga abincin da ba a sarrafa ba.
1 kofin shayi (tare da cokali 3 na sikari) = 90 na ma'aunin sikari a jikin mutum (kcal)
Gudu abu ne mai sa gumi, saboda haka bari mu fara da abin sha. Kuma wannan da yake ɗan Kenya ne, ya zaɓi shayi. Ƙara sikari zai bai wa masu tseren namu damar farawa da ƙarfinsu.
Yan Kenya da yawa na son shayi . Wani bincike ya nuna sikari ne kashi 1 cikin 5 na abincin carbohydrates nasu.
Abin mamaki, wasu masu tseren sun fi shan shayi a wurin atisaye fiye da ruwa! Bari mu fara tseren da kofuna 5, daidai da 450 kcal na ma'aunin sikari a jikin mutum.
Kofi 5 na shayi = 450 kcal
Sikari cokali 15 ka iya yin yawa, amma akwai sauran aiki a gaba.
Lokacin bai wa masu tseren namu abinci ya yi
Rarraba ugali = 220 kcal
Zaɓin farko na da kyau a abincin Gabashin Afirka wanda ake yi daga masara kuma ake girka shi kamar fate.
Abinci ne mai sauƙi, amma shi ne rumbun ajiyar abinci na 'yan Kenya a gasar tsere mai nisa, wanda ke samar da 1 bisa 4 na sikarin jikin mutum.
Amma fa a Tokyo sai sun yi haƙuri. Brigid ta ce: "A wasu ƙasashen babu ugali kamar yadda muke amfani da shi a Kenya. Ƙila mu ci shinkafa ko taliya ko kaza da kifi a can."
Amma bari mu ci gaba da abincin da aka zaɓa.
2 rarraba ugali = 440 kcal
Cin ugali na da kyau, amma har yanzu ba mu kai ƙarshen abin da muke son cimmawa ba.
Tabbas ba zai yiwu ka sha fate kawai ba, saboda haka bari mu ga me za mu ƙara a jadawalin.
1 raba naman saniya = 190 kcal
Tabbas nama zai taimaka, sai dai yanzu ne muka fara fafatawar.
Sannan yayin da nama ke matsayin hanyar gina jiki, masu tsere a Kenya na gina nasu jikin ne ta hanyar shan madara da cin wake. Saboda haka bari mu ƙara wasu daga ciki a taskar tamu.
Kofi 2 na madara = 320 kcal
Madara muhimmiyar ɓangare ce ta , wani shayin Kenya fari kuma mai zaƙi, wanda ake haɗawa da citta. To mu ƙara wasu daga ciki.
Eliud na son wani abincin daban: "Mursik! wata madara ce. Tana da matuƙar amfani a harkar wasanni. Idan ka sha zai taimaka wajen narkar da abinci. Zai sa abinci ya narke da wuri," a cewarsa.
1 raba wake = 120 kcal
Game da wake, cin wake sau ɗaya kamar cin ugali ne kuma yana bunƙasa samar da sikari a jikinmu da 120 kcal a surɓa ɗaya. Abin mamakin, har yanzu lissafin namu bai kai ba! A ƙaro dankali!
Manyan 'yan tsere a Kenya na cin shinkafa mai yawa, dankali da burodi. Kusan 1 cikin 3 na sikarin da aka fi buƙata na samuwa ne daga waɗannan abincin. Yana da kyau mu zaburar da 'yan tserenmu yayin da suke shirin fara gudu.
2 rarraba shinkafa da kuma dafaffen dankalin Hausa = 510 kcal
Bari mu ga inda za mu samu ci gaba idan an ci shinkafa sau 2 da kuma dafaffen dankali sau 1.
Ko wannan kaɗai zai ishi 'yar tserenmu ta samu cikakken kuzarin kammala tseren? Eh!
Layin cin gasa na Brigid Kosgei!
Brigid ta yi amfani da sikari kusan 1,666 kcal a lokacin da ta lashe gasar tsere ta Chicago a 2019.
Idan muka yi bayani ƙarara: Ta ƙona kusan dukkan sikarin da ake so mace baliga ta ƙona a kullum cikin minti 14 da daƙiƙa 14 kacal!
Bari mu koma wajen Eliud Kipchoge. Ya fi nauyi kuma ya fi Brigid gudu da sauri, saboda haka yana buƙatar ƙarin kuzari fiye da ita don yin nasara.
Bari a ƙarfafa masa gwiwa kuma mu ƙara wa abincin daɗi da soyayyen ƙwai da kabeji da kuma wasu ganyeyyaki.
2 dafaffen ƙwai, managu 1, sukuma 1 da kuma dafaffen ƙwai 1 = 260 kcal
Yanzu mun fara motsawa. Ƙwai 2 da kuma haɗin kayan marmari sun sa mun samar wa Eliud ƙarin 260 kcal.
Abubuwan da muka haɗa a cikin gida ake samun su, waɗanda suka ƙunshi da kuma sauran kayan haɗi.
Akwai kuma wanda ake samun sa sosai a Gabashin Afirka.
"Ba ma sayen kayan marmari a manyan kantuna. Abubuwan da muka fi shukawa a nan su ne kabeji da ganyen spinach. Ba ma amfani da sinadarai saboda ƙasarmu na da albarka," Brigid ta faɗa wa BBC.
Mun kusa kaiwa! Ɗan abu kaɗan muke buƙata yanzu don kammala tseren.
Ayaba 1 = 100 kcal
Kamar kowa, har manyan 'yan tsere ma na son kayan ƙwalama. An fi son kayan marmari a yankin.
"Musamman ma ni, ina son mabambantan kayan marmari a matsayin kayan ƙwalama," Brigid ta ce. "Ƙila yau na ci ayaba, gobe kuma 'yar kankana, wata ranar kuma lemon fata, wata ranar mangwaro."
Kazalika ta ce tana ƙaunar shan wani lemon gwangwani!
Amma yanzu bari mu tsaya kan ɓangaren lafiyar kawai kuma mu yi amfani da ayaba wadda ke da 100 kcal.
Layin ƙarshe na Eliud Kipchoge!
Filin wasa ya ɗauki harama! Mun kai yawan adadin sikari 2,322 kcal, jumillar kuzarin da Eliud ya ƙona lokacin da ya kafa tarihin lashe tsere na duniya a 2018.
Kuma ya ƙona kusan dukkan sikarin da ake buƙatar namiji baligi ya ƙona a kullum na 2,500 kcal - cikin awa 2 da minti 1 da daƙiƙa 39 kacal.
Duba ku ga yadda yake ƙona sikari!
Izina ga mai hankali
Duka Eliud da Brigid na fafatawa a babbar gasar Tokyo 2020.
A 'yan shekarun nan, 'yan Gabashin Afirka sun mamaye tseren marathon na gasar Olympic. Ƙirar jikinsu da atisaye da suke yi a yankin Rift Valley da kuma abincinsu na daga dalilan da suke ba su nasara.
Kamar yadda Eliud ya faɗa mana, abinci mai kyau na da muhimmanci: "Wasannin tsalle-tsalle kamar aikin gini ne: Da hannunka za ka dinga aiki wajen haɗ siminti da sauransu. Abin da nake nufi, abincin da kake ci na da amfani wajen samun kuzari."
Yayin da duniyar wasanni ta dogara kan kimiyyar abinci, ya kamata a sani cewa akwai 'yan tseren da ke samun kuzari cikin sauƙi daga abincin da ba a sarrafa ba.
