Kudya kwakanaka uye kunovaka muviri mukudya kwako kunofanirwa kuwanikwa mune chero mamiriro ezvinhu kana iwe uchida kuwana mhedzisiro yakanaka.Pasina kudya kwakanaka uye kwakadzikama, haungafambi chero kupi zvako.Zvechokwadi iwe unogona kuva neanonzi "cheat" zuva, asi zvakakosha kuchengetedza mararamiro ako.Muchikamu chino, tichatarisa zvikafu zvichakubatsira iwe kuzadza mapuroteni ako ezuva nezuva uye pamwe kuwedzera.Ndiko kusaka vakawedzera kuti iwe ugone kuwana yakotsandanyama kuwana zvinangwa.
1. BEEF
Kana iwe uchida kuwana mhasuru, inofanira kunge iri hwaro hwekudya kwako.Nyama yemombeinoremerwa nemhando dzese dzezvinhu zvinotungamira mukukura kwemhasuru,kusanganisira iron, zinc uye B mavitamini.Zvinotonyanya kukosha, inopa muviri wako mapuroteni emhando yepamusoro (kwete ese akafanana) uye mazinga akakwira emaamino acids anoshanda ne insulinkuwana tsandanyamarutsigiro .
Kune avo vari kuyedza kuderedza uremu, iyi inofanirwa kunge iri nhau huru -3 zvikamu zvemombeichapa huwandu hwakafanana hweprotein se 1.5 makapu ebhinzi, asi nehafu yemacalorie.
2. NYAMA YEHUKU
Kufanana nenyama yemombe,huku inzvimbo yakanaka kwazvo yeprotein yemhando yepamusoro yakakosha kuchengetedza nekugadzirisa tsandanyama,hutano hwemapfupa uye uremu.Uye zvechokwadi kune nzira dzakawanda dzaunogona kubika nekugadzirira huku.
Enda kuchitoro uye iwe uchawana nyore nyore huku yakachekwa muzvikamu zvakasiyana-siyana zvinogona kugadzirwa uye kubikwa nekukurumidza.
3. LOW FAT COTTAGE CHEESE NECOTTAGE CHEESE
Cottage cheese inowanikwa mune yakakwirira, yepakati uye yakaderera mafuta akasiyana.Sezvo mafuta akazara mukottage cheese haasi chikamu chinobatsira chehupenyu hwako, unofanirwa kusvika kune yakaderera-mafuta version.Rine nezve14 magiramu eproteinpa100 gramu.Iwe unogona kuishandisa kune zvinotapira kana zvinonaka zvekudya uye inogona kuve yakakura kuwedzera kune yakaderera-calorie chikafu.
Vanhu vazhinji havazivi izvi, asikottage chizi inenge yakachena zvachose casein protein.
caseinipuroteni inogayiwa zvishoma nezvishoma, zvinoreva kuti yakanakira kuchengetedza tsandanyama.Izvi zvinonyanya kukosha kune vanhu vasina sarudzo kunze kwekufamba vasina chikafu kwenguva yakareba.Cottage cheese zvakare yakanakisa sosi yevhitamini B12, calcium uye zvimwe zvakakosha zvinovaka muviri.
4. WHEY PROTEIN
Chikonzero nei protein iri imwe yeanonyanya kufarirwa kudya kunovaka muviri mukuvaka muviri ndeyekuti inogona kupa muviri hunhu.proteinpamutengo wakanaka.Asi usayedze mapuroteni ekuwedzera kuvhara yako yemazuva ese mapuroteni ekudya, iyo huru sosi inofanirwa kugara irizvokudya zvakakwana.Vakawanda vanovaka muviri vanoshandisa mapuroteni mushure mekudzidziswa, izvo zvisina kuipa, asi zvidzidzo zvenguva pfupi zvakaratidza kuti zvakanakisisa kutora puroteni awa imwe isati yatanga kudzidziswa uye ichachengetedza photosynthesis yakanaka uye kudzivirira kuparara kweprotein kwemaawa 2.5 - 3, mushure mezvo iwe uchaita. wapedza kudzidziswa, uye paunogona kudya chimwe chikafu chinovaka chinoumbwa nemapuroteni nemacarbohydrates.Neimwe nzira, kana usiri kubata, shandisa mapuroteni kunyangwe mushure mekudzidziswa.
5. TUNA NEDZIMWE HOVE
Hove dzine mapuroteni akawanda, mafuta mashoma uye akapfuma mu omega-3 fatty acids.Omega-3 fatty acids yakakosha nekuti ivokubatsira kuputsa mafutauye chengetedza kushanda kwakakodzera kwemaitiro emuviri akadaimetabolism.
6. OATMEAL
Oatmeal inzvimbo yakakura yemacarbohydrates nekuda kwekuderera kwayoglycemic index (GI)uye chokwadi chekuti inogadziriswa zvishoma.
ZVII ZVINOBATSIRA TINOZIVA?
yakanakisa nutrient profile
nani saturation
kunobvisa havi yekudya
kurasikirwa kwemafuta
7. MAZAI
Mazai ane yakakwirirakunaka kweprotein, mapfumbamwe akasiyana akakosha amino acids, choline, iyo chaiyo mhando yemafuta uye vhitamini D. Kupfupisa, ndechimwe chezvakachipa zvinyorwa zvekunaka kweprotein.
8. MAFUTA ane UTANO
Tinoziva kuti zvinonzwika zvinonakidza.Asi, hongu mafuta akakoshawo pakuwana tsandanyama muchokwadi iwo akakosha kwazvo.Vanoita basa rinokosha mukugadzirwa kwehomoni(testosterone uye kukura kwehomoni), izvo zvine basa rekuwana tsandanyama.
9. MICHERO NEMARIWO
Zvibereko nemiriwo zvakapfuma sosi yema antioxidants ayo akakosha pakuita hutano hwesimba remuviri wako.Chimwe chinhu chisinganyanyi kukosha ndechekuti ivo vane tsime rekudya kwakawanda sevhitamini C, vhitamini E uye beta-carotene.
ZVIMWE ZVICHERO ZVAKASIYANA NEZVICHERO:
Jujube
Sapodilla
Prickly pear
Kiwano (horned melon)
10. Nzungu NEWALNUT BUTERS
Tinoziva nzungu, maarmonds, cashews.Unogona kusanganisira ese aya nzungu mukudya kwako kwemhasuru nekuti anemafuta ane hutano, mapuroteni, VitaminE. Izvi zvinosanganisa zvinovaita chikafu chakanaka kwazvo, hongu haufanirwe kupfuura nemazviri asi zvinofanirwa kuwana nzvimbo mukudya kwako.Iwe unogonawo kuvashandisa muchimiro chepeanut butter, almond butter.Tsvagiridzo inoratidza kuti chiitiko cherudzi rwe2 chirwere cheshuga chaiveyakaderera muvanhu muvanhu vanodya nzungu uye walnut butter.
Nguva yekutumira: May-23-2022