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Daga Fuel ɗin tsoka zuwa haɓakar rigakafi: Fa'idodi masu ban mamaki na Protein Whey ya bayyana

Buga: 27 Yuni, 2025 da 23:31:50 UTC

Kariyar sunadaran whey sun zama sananne saboda fa'idodin kiwon lafiya da yawa. An san su don taimakawa wajen dawo da tsoka da kuma taimakawa tare da sarrafa nauyi. Wadannan kari suna da mahimmanci a cikin abincin 'yan wasa da waɗanda ke ba da fifiko ga lafiya. Wannan labarin ya zurfafa cikin fa'idodi daban-daban na furotin whey, gami da ƙimar sinadirai da rawar da yake takawa a cikin lafiyar zuciya da sarrafa sukarin jini.


An fassara wannan shafin na'ura daga Turanci don a sami damar isa ga mutane da yawa gwargwadon iko. Abin takaici, fassarar inji ba ta zama cikakkiyar fasaha ba, don haka kurakurai na iya faruwa. Idan kuna so, kuna iya duba ainihin sigar Turanci anan:

From Muscle Fuel to Immune Boost: The Surprising Benefits of Whey Protein Explained

Wurin ɗakin studio mai tsabta, mai haske wanda ke nuna fa'idodin furotin whey. A gaba, ɗimbin kwantenan furotin na whey da kari, alamun su suna nuna mahimman fa'idodi kamar haɓakar tsoka, farfadowa, da rigakafi. A tsakiyar ƙasa, ɗan wasa na tsoka a cikin kayan motsa jiki, yana yin motsa jiki na ɗaukar nauyi, yana nuna ingancin furotin. Bayan fage yana da ɗan ƙaramin haske, bango mai haske, tare da laushi, har ma da haske yana haskaka wurin. Yanayin gaba ɗaya shine ɗayan lafiya, dacewa, da ingancin kimiyya, yana gayyatar mai kallo yayi la'akari da cancantar haɗa furotin whey cikin tsarin su.

Ta hanyar nazarin tasirin furotin whey a matsayin tushen furotin mai inganci, mun gano dalilin da ya sa ya zama babban zaɓi don dacewa da burin lafiya. A bayyane yake cewa kariyar sunadaran whey suna ba da fa'idodi da yawa, yana mai da su ƙari mai mahimmanci ga kowane abinci.

Key Takeaways

  • Kariyar sunadaran whey suna ba da fa'idodin kiwon lafiya da yawa.
  • Suna tallafawa dawo da tsoka bayan motsa jiki.
  • Mai tasiri don sarrafa nauyin nauyi da kiyaye abinci mai kyau.
  • Ba da gudummawa ga lafiyar zuciya da jijiyoyin jini da sarrafa sukarin jini.
  • An yi amfani da shi sosai tsakanin 'yan wasa da masu sha'awar motsa jiki.

Menene Protein Whey?

Sunan furotin na whey shine furotin na kiwo mai inganci da aka samo daga madara yayin samar da cuku. Yana rabuwa da curds kuma ana yin tacewa don tattara abubuwan da ke cikin furotin. Wannan tsari yana sanya furotin whey ya zama cikakken furotin, mai wadatar dukkan muhimman amino acid guda tara masu mahimmanci ga lafiyar ɗan adam. Ƙananan abun ciki na lactose kuma yana sa ya isa ga waɗanda ke da rashin haƙƙin lactose.

Ana samun tushen furotin na whey da yawa a kasuwa. Nau'o'in farko sun haɗa da:

  • Ƙwararren Protein na Whey: Ya ƙunshi kusan 70-80% furotin kuma yana riƙe da wasu kitse da carbohydrates.
  • Whey Protein Isolate: Yana ba da babban abun ciki na furotin kusan 90%. Wannan nau'in yana da mafi yawan kitse da lactose cire.
  • Whey Protein Hydrolysate: An riga an narkar da shi don saurin sha, yana sauƙaƙa akan tsarin narkewar abinci.

Bayanan Gina Jiki na Protein Whey

Sunan furotin na whey ya shahara saboda bayanin sinadirai na musamman. Yawanci ya ƙunshi sunadaran, wanda ke da kusan 65% beta-lactoglobulin, 25% alpha-lactalbumin, da 8% serum albumin. Waɗannan sassan suna haɓaka tasirin sa azaman kari na abinci don inganta lafiya da dacewa.

Amino acid mai rassa (BCAAs) a cikin furotin whey, kamar leucine, isoleucine, da valine, sune maɓalli. Suna da mahimmanci don gyaran tsoka da samar da makamashi, suna sa su mahimmanci don farfadowa bayan motsa jiki. Wannan ya sa furotin whey ya zama babban zaɓi ga 'yan wasa da masu sha'awar motsa jiki da ke neman haɓaka aikin su.

Protein whey ba kawai inganci bane amma kuma yana da sauƙin narkewa. Wannan ya sa ya dace da abinci daban-daban. Ƙara furotin whey zuwa aikin yau da kullun na iya ƙara yawan furotin ɗin ku. Yana goyan bayan lafiyar gaba ɗaya da burin dacewa yadda ya kamata.

Whey Protein a matsayin Babban Ingancin Sunan Sunadaran

Ana yin bikin furotin na whey don cikakken bayanin martabar amino acid da saurin narkewa. Ya fi sauran sunadaran kamar casein da waken soya saboda yawan sha. Amfanin sa na musamman yana haɓaka haɓakar furotin tsoka, yana jan hankalin 'yan wasa da masu motsa jiki.

Abubuwan furotin sun bambanta a cikin manyan nau'ikan furotin whey guda uku:

  • Ƙwararren Ƙwararren Ƙwararrun Ƙwararrun Ƙwararru: Ya ƙunshi kusan 58-89% abun ciki na furotin.
  • Whey Protein ware: Yana ba da kusan abun ciki na furotin 90-95%.
  • Whey Protein Hydrolysate: Zai iya samar da abun ciki na furotin har zuwa 99%.

Wannan kewayon yana bawa masu amfani damar zaɓa bisa ga buƙatun abincinsu da abubuwan da suke so. Ƙaddamar da ingancin furotin na whey da ingantaccen narkewa yana ƙarfafa matsayinsa a matsayin babban tushen furotin.

Cikakken cikakken hoto, hoton gilashin da ke cike da haske, furotin whey mai launin ruwan zinari. Ana haska foda ta hanyar dumi, haske mai laushi, jefa inuwa da hankali da haskakawa cikin santsi mai laushi. An sanya kwalban a kan tsabta mai tsabta, mai nunawa, yana haifar da zurfin zurfi da girma. Bayan baya shine mai tsabta, fari mai tsaka-tsaki, yana barin furotin whey ya zama wurin mai da hankali. Gabaɗaya abun da ke ciki yana isar da babban inganci da tsabtar furotin whey, a gani yana wakiltar matsayinsa azaman kari, kari mai gina jiki.

Amfanin Protein Whey don Ci gaban tsoka

Sunan furotin na whey ƙawa ne mai ƙarfi ga waɗanda ke da niyyar haɓaka tsoka. Babban abun ciki na leucine shine mabuɗin don haɓaka haɗin furotin. Wannan tsari yana da mahimmanci don ginawa da gyara ƙwayar tsoka. Nazarin ya nuna cewa haɗa furotin na whey tare da horar da juriya yana ƙarfafa samun tsoka sosai.

Wannan furotin ba kawai ga 'yan wasa ba ne; Hakanan yana taimakawa wajen magance asarar tsoka da ke da alaƙa da shekaru, ko sarcopenia. Ƙara furotin whey zuwa daidaitaccen abinci yana tallafawa lafiyar tsoka. Yana tabbatar da farfadowa mai tasiri bayan matsanancin motsa jiki.

Masu gina jiki da masu sha'awar motsa jiki sukan juya zuwa furotin na whey don saurin sha da jujjuyawar sa. Haɗa furotin ɗin whey ko kari a cikin abinci na yau da kullun yana saduwa da buƙatun furotin na yau da kullun. Wannan yana tallafawa ingantaccen haɓakar tsoka da ƙarfi.

Whey Protein da Gudanar da Nauyi

furotin na whey shine maɓalli mai mahimmanci ga waɗanda ke neman rasa nauyi. Yana haɓaka sarrafa abinci, yana taimakawa cikin nema don samun nauyi mai kyau. Ƙarfinsa don haifar da jin daɗin cikawa yana taimakawa wajen rage sha'awar abun ciye-ciye ko yawan ci.

Babban furotin a cikin furotin whey yana da mahimmanci don asarar mai da kuma adana tsoka. Tsayawa yawan ƙwayar tsoka yana da mahimmanci ga lafiyar jiki. Matsakaicin ƙwayar tsoka yana nufin ingantaccen metabolism, mai mahimmanci don sarrafa nauyi na dogon lokaci da lafiyar gaba ɗaya.

Nazarin ya nuna cewa furotin whey zai iya haifar da sakamako mafi kyau na asarar nauyi. Wannan tasirin ya fi bayyana idan aka haɗa shi tare da cin abinci mai kyau da motsa jiki na yau da kullum. Ga wadanda ke neman inganta nauyin sarrafa nauyin su, furotin whey yana da mahimmanci ga abincin su.

Whey Protein don Lafiyar Zuciya

Nazarin ya nuna cewa furotin whey na iya amfani da lafiyar zuciya sosai. An danganta shi da rage hawan jini, wani muhimmin abu don jin daɗin zuciya. Musamman peptides na bioactive a cikin whey, kamar lactokinins, an san su don haɓaka bayanan martaba na lipid. Wannan yana taimakawa wajen sarrafa cholesterol mafi kyau.

Ƙara furotin whey a cikin abincinku na iya rage kumburi, maɓalli mai mahimmanci don hana cututtukan zuciya. Wannan ya wuce gyaran tsoka kawai, yana tallafawa aikin zuciya mafi koshin lafiya. Ga waɗanda ke neman rage haɗarin cututtukan zuciya, furotin whey na iya zama ƙari mai mahimmanci ga abincin su.

Hoto mai haske, mai haske mai kyau wanda ke nuna fa'idodin cututtukan zuciya na furotin whey. A gaban gaba, hangen nesa na tsokar zuciyar ɗan adam, ɗakunanta suna bugun da ƙarfi, kewaye da igiyoyin jini na iskar oxygen. A tsakiyar ƙasa, tsararrun furotin na whey foda da kari, kwantenansu suna nuna haske mai dumi. A baya, tsarin tsarin zuciya mai salo tare da arteries da veins a cikin inuwar ja da shuɗi, yana nuna tasirin tasirin furotin whey. Yanayin gabaɗaya yana ba da ma'anar kuzari, ƙarfi, da alaƙa mai ƙarfi tsakanin furotin whey da lafiyar zuciya.

Gudanar da Hawan Jini tare da Protein Whey

Sunan furotin na whey yana nuna alkawari a cikin sarrafa hauhawar jini. Nazarin ya nuna yana iya taimakawa wajen rage hawan jini a cikin masu hawan jini. Wani bita ya gano cewa gram 30 na furotin whey ke ware kowace rana har tsawon makonni goma yana rage yawan hawan jini na systolic.

Sakamakon furotin whey na iya zama saboda peptides, wanda zai iya zama kamar masu hana ACE. Waɗannan magunguna ne da ake amfani da su don magance cutar hawan jini. Duk da haka, ana buƙatar ƙarin bincike don fahimtar cikakken tasirin furotin whey akan hawan jini.

Protein Whey da Nau'in Ciwon sukari Na 2

Kariyar furotin na whey yana kawo fa'idodi masu yawa don sarrafa ciwon sukari. Nazarin ya nuna yana iya inganta sarrafa sukarin jini ta hanyar haɓaka hankalin insulin. Wannan yana da mahimmanci ga masu ciwon sukari na 2, yana taimakawa wajen daidaita matakan glucose yadda ya kamata.

Amfanin furotin na whey baya tsayawa akan glucose na jini. Hakanan yana taimaka muku jin koshi, yana taimakawa sarrafa kalori. Wannan yana da mahimmanci ga waɗanda ke sarrafa nauyinsu tare da ciwon sukari.

Ƙananan abun ciki na carbohydrate yana sa furotin whey ya zama babban zaɓi ga waɗanda ke kallon abincin su. Yana tabbatar da isasshen furotin ba tare da haifar da karuwar sukarin jini ba, gama gari tare da abinci mai yawan kuzari.

Amfanin Protein na Whey don Yanayin kumburi

Kumburi na yau da kullum shine babban haɗari ga yawancin matsalolin kiwon lafiya, ciki har da cututtuka na autoimmune da cututtuka na yau da kullum. Binciken da aka yi kwanan nan ya nuna cewa furotin whey na iya taimakawa wajen rage kumburi saboda abun da ke ciki na musamman. Wannan yana sa furotin whey ya zama zaɓi mai mahimmanci ga waɗanda ke da yanayin kumburi, mai yuwuwar rage alamun kumburi.

Nazarin ya nuna cewa furotin whey na iya rage matakan C-reactive (CRP) da matakan interleukin-6 (IL-6). Waɗannan su ne mahimman alamun kumburi. Ƙara furotin na whey a cikin abincin mutum zai iya haifar da ingantacciyar lafiya, musamman ga waɗanda ke fama da kumburi. Abubuwan da ke haifar da kumburi suna sanya shi zaɓin abinci mai ban sha'awa don inganta lafiyar gabaɗaya da daidaita kumburi.

Hoto mai ban sha'awa, kusa da gilashin da ke cike da santsi mai santsi, girgiza furotin whey mai tsami, wanda aka saita akan blush bango na lafiyayyen kayan lambu da ganyaye. Hasken yana faɗuwa a hankali, yana ƙara ƙara arziƙi, launin zinari na furotin foda da fitar da inuwa mai laushi. Gilashin yana tsaye a wani ɗan kusurwa, yana gayyatar mai kallo don jin daɗin kayan marmari na abin sha da abubuwan hana kumburi. Yanayin gaba ɗaya yana ba da ma'anar jin daɗi, daidaito, da fa'idodin haɗa furotin whey cikin lafiyayyen abinci mai gina jiki.

Amfanin Antioxidant na Protein Whey

Ana yin bikin furotin na whey don ingantaccen kaddarorin sa na antioxidant. Yana taimaka wa jiki yaƙar oxidative danniya yadda ya kamata. Wannan ya samo asali ne saboda ikonsa na haɓaka matakan glutathione, wani abu mai mahimmanci a cikin kare kwayoyin halitta.

Glutathione, mai ƙarfi antioxidant, yana yaƙi da radicals kyauta. Wadannan kwayoyin cutarwa suna haifar da lalacewar tantanin halitta kuma suna da alaƙa da cututtuka masu tsanani. Ta hanyar haɓaka glutathione, furotin whey yana taka muhimmiyar rawa wajen kariyar salon salula.

Nazarin ya nuna cewa furotin whey na iya haɓaka garkuwar antioxidant na jiki. Duk da haka, ana buƙatar ƙarin bincike na ɗan adam don cikakken fahimtar fa'idodinsa. Ƙara furotin whey a cikin abincinku na iya zama mai fa'ida ga waɗanda ke da niyyar haɓaka garkuwar jikinsu daga damuwa na iskar oxygen.

Abubuwan da ake kira Whey Protein da Matsayin Cholesterol

An san furotin na whey don rawar da yake takawa wajen sarrafa cholesterol, yana mai da hankali kan rage LDL cholesterol. Nazarin ya nuna cewa ƙara abubuwan gina jiki na whey a cikin abincin mutum zai iya haifar da mafi kyawun matakan cholesterol. Wani bita na tsari ya gano cewa mahalarta sun ga ingantawa a cikin bayanan martaba na lipid. Wannan ya haɗa da ƙananan matakan ƙananan ƙwayoyin lipoprotein cholesterol da triglycerides.

Amfanin furotin whey ya wuce tallafin tsoka da sarrafa nauyi. Yana da tasiri ga lafiyar zuciya da jijiyoyin jini. Wannan haɓakawa a cikin bayanan martaba na lipid na iya rage haɗarin cututtukan da ke da alaƙa da zuciya. Ga waɗanda ke neman haɓaka lafiyarsu gaba ɗaya, furotin whey zaɓi ne mai tursasawa.

Ingantaccen Gyaran tsoka tare da Protein Whey

Furotin whey shine mabuɗin don gyaran tsoka, mai mahimmanci bayan motsa jiki mai tsanani. Tsarinsa na musamman yana ba da damar ɗaukar sauri, yana isar da amino acid zuwa tsokoki cikin sauri. Wannan saurin bayarwa yana da mahimmanci don farfadowa bayan motsa jiki, taimakawa 'yan wasa su sake samun ƙarfi da rage ciwo.

Amfanin furotin na whey ya wuce haɓakar tsoka; yana kuma rage lalacewar tsoka bayan motsa jiki. Nazarin ya nuna cewa ƙara furotin whey zuwa ayyukan dawowa yana ƙarfafa gyaran tsoka. Wannan yana haifar da ƙarancin ƙarancin lokaci da ingantaccen aiki akan lokaci.

Hannun ɗan adam na tsoka a cikin kallon kusa, yana nuna ƙayyadaddun cikakkun bayanai na abubuwan haɗin haɗin gwiwa da kuma filayen tsoka. Fata yana da lafiya, bayyanar haske, kuma tsokoki suna cikin yanayin gyaran aiki, tare da alamun bayyanar da haɓakawa da girma. Hoton yana haskakawa daga gefe, yana haifar da inuwa mai ban mamaki da kuma abubuwan da suka fi dacewa da tsarin hadaddun hannu. Bayanan baya ya ɓace, yana mai da hankali ga cikakkun bayanai, rubutun rubutu na gyaran tsoka. Yanayin gaba ɗaya ɗaya ne na ƙarfi, kuzari, da kuma ƙarfin jiki na ban mamaki don warkarwa da girma da ƙarfi.

A taƙaice, furotin whey yana da mahimmanci ga waɗanda ke neman haɓaka gyaran tsoka da farfadowa. Yana shirya jiki don ƙalubale na gaba, yana tabbatar da kyakkyawan aiki.

Matsaloli masu yuwuwar Tasirin Kwayoyin cuta na Whey Protein

Sunan furotin na whey shine kariyar da aka fi so da aka sani don amfanin lafiyarta. Duk da haka, yana iya haifar da illa, musamman idan an sha shi da yawa. Wadannan illolin sau da yawa sun haɗa da alamun gastrointestinal wanda zai iya tasiri ta'aziyya da jin dadi.

Mutane na iya jin rashin jin daɗi ta hanyoyi daban-daban:

  • Kumburi
  • Craming
  • Ciwon ciki
  • Zawo

Wadanda ke da rashin haƙuri na lactose suna buƙatar yin hankali. Abubuwan furotin na whey yana da ƙarin lactose. A gefe guda, keɓancewar furotin na whey ko hydrolyzate yana da ƙarancin lactose. Wannan ya sa su zama mafi kyawun zaɓi ga waɗanda ke da hankali.

Yana da mahimmanci ga mutanen da ke da matsalolin koda ko hanta suyi magana da ƙwararrun kiwon lafiya kafin amfani da furotin whey. Wannan shawara yana tabbatar da aminci kuma yana taimakawa wajen guje wa duk wani haɗari na lafiya.

Yadda ake Hada Protein Whey a cikin Abincinku

Ƙara furotin whey a cikin abincinku yana da sauƙi kuma yana ƙarfafa abincin ku. Za'a iya haɗa wannan ƙarin kari a cikin abinci da abun ciye-ciye da yawa. Anan akwai wasu shawarwari don sanya shi wani bangare na ayyukan yau da kullun.

  • Ƙara furotin na whey zuwa santsi na safiya don farawa mai gina jiki zuwa rana.
  • Mix shi a cikin oatmeal ko yogurt don cika karin kumallo.
  • Hada shi a cikin girgiza bayan motsa jiki don tallafawa farfadowar tsoka.
  • Yi amfani da furotin whey a cikin yin burodi, kamar pancakes, muffins, ko sandunan furotin, don ƙirƙirar girke-girke na furotin mai daɗi.
  • Haɗa shi da man goro da kuka fi so don zaɓin abun ciye-ciye mai daɗi.

Don samun mafi yawan furotin na whey, cinye shi bayan motsa jiki da kuma tsawon yini. Yana da maɓalli don zaɓar samfuran da aka ƙara sukari kaɗan, idan kuna kallon sukarin jinin ku. Ta bin waɗannan shawarwari, furotin whey zai iya zama wani ɓangare na abincinku na yau da kullun cikin sauƙi.

Kammalawa

Sunan furotin na whey yana fitowa azaman ƙarin kayan abinci mai ƙarfi, yana alfahari da fa'idodin kiwon lafiya iri-iri. Ba wai kawai yana taimakawa wajen haɓakar tsoka ba har ma yana taka muhimmiyar rawa wajen sarrafa nauyi da lafiyar zuciya. Wannan ya sa ya zama babban zaɓi don buffs na motsa jiki da duk wanda ke neman haɓaka abinci mai gina jiki.

Girman narkewar abinci da cikakken bayanin martabar amino acid na furotin whey yana nuna darajarsa. Ya dace don farfadowa bayan motsa jiki ko inganta matakan motsa jiki. Duk da haka, yana da mahimmanci a san yiwuwar illolin da za a yi amfani da shi yadda ya kamata.

Ƙara furotin whey a cikin abincinku na iya inganta tafiyar lafiyar ku sosai. Yana taimakawa wajen cimma burin kiwon lafiya daban-daban, tun daga farfadowar motsa jiki zuwa sarrafa nauyi, da kiyaye daidaiton abinci. Ta hanyar rungumar wannan furotin mai yawa, zaku iya buɗe fa'idodinsa da yawa kuma ku haɗa shi cikin ayyukan yau da kullun.

Nutrition Disclaimer

Wannan shafin ya ƙunshi bayani game da kaddarorin sinadirai na abinci ɗaya ko fiye ko kari. Irin waɗannan kaddarorin na iya bambanta a duk duniya dangane da lokacin girbi, yanayin ƙasa, yanayin jin daɗin dabbobi, sauran yanayi na gida, da sauransu. Koyaushe tabbatar da bincika tushen yankin ku don takamaiman bayanai na yau da kullun masu dacewa da yankinku. Kasashe da yawa suna da ƙa'idodin abinci na hukuma waɗanda yakamata su fifita kan duk abin da kuka karanta anan. Kada ku taɓa yin watsi da shawarar kwararru saboda wani abu da kuka karanta akan wannan gidan yanar gizon.

Bugu da ƙari, bayanin da aka gabatar akan wannan shafin don dalilai ne na bayanai kawai. Yayin da marubucin ya yi ƙoƙari mai kyau don tabbatar da ingancin bayanin da kuma bincika batutuwan da aka ambata a nan, mai yiwuwa shi ko ita ba ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwarar ƙwararriya wadda ta ba da ilmi game da abin da ke ciki. Koyaushe tuntuɓi likitan ku ko ƙwararrun likitancin abinci kafin yin manyan canje-canje ga abincinku ko kuma idan kuna da wata damuwa mai alaƙa.

Maganin rashin lafiya

Duk abubuwan da ke cikin wannan gidan yanar gizon don dalilai ne na bayanai kawai kuma ba a nufin su zama madadin shawara na ƙwararru, ganewar asibiti, ko magani. Babu wani bayani a nan da ya kamata a yi la'akari da shawarar likita. Kuna da alhakin kula da lafiyar ku, jiyya, da yanke shawara. Koyaushe nemi shawarar likitan ku ko wani ƙwararren mai ba da lafiya tare da kowace tambaya da za ku iya yi game da yanayin likita ko damuwa game da ɗaya. Kada ku yi watsi da shawarar likita ko jinkirin neman ta saboda wani abu da kuka karanta akan wannan gidan yanar gizon.

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Andrew Lee

Game da Marubuci

Andrew Lee
Andrew bako ne mai rubutun ra'ayin kanka a yanar gizo wanda ya fi mayar da hankali kan manyan sha'awarsa guda biyu a cikin rubuce-rubucensa, wato motsa jiki da abinci mai gina jiki. Ya kasance mai sha'awar motsa jiki na shekaru masu yawa, amma kwanan nan ya ɗauki rubutun ra'ayin kanka a yanar gizo game da shi akan layi. Baya ga motsa jiki na motsa jiki da rubuce-rubucen shafukan yanar gizo, yana son shiga cikin lafiyayyen dafa abinci, tafiye-tafiyen tafiya mai tsawo da kuma neman hanyoyin da za a ci gaba da aiki a cikin yini.