Chikafu chine hutano uye chinovaka muviri chinofanira kuverengerwa mukudya kwako mune chero chiitiko kana iwe uchida kuwana mhedzisiro mhedzisiro.Hapana kwaunosvika usina kudya kwakanaka uye kwakadzikama.Zvechokwadi, iwe unogonawo kuva nezuva rinonzi "cheat", asi zvakakosha kuchengetedza kuenzanisa.Muchinyorwa ichi, tichabata nezvekudya zvinokubatsira kusangana neprotein yako yemazuva ese uye pamwe nekutoiwedzera.Ndosaka vakaisimudzira kuti iwe ugone kusvika kune yakozvinangwa zvekuvaka tsandanyama.
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 mavhitaminzi.Zvinotonyanya kukosha, inopa muviri wako puroteni yepamusoro (kwete ese akagadzirwa akaenzana) uye yakakwira mazinga emaamino acids anoshanda ne insulin kutsigira.kukura kwemhasuru.
Iyi inofanirwa kunge iri nhau huru kune avo vari kuedza kuderedza uremu -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 pakuchengetedza tsandanyama nekugadzirisa,hutano hwemapfupa uye kuchengetedza uremu.Uye zvechokwadi kune nzira dzakawanda dzaunogona kubika nekugadzirira huku.
Enda kuchitoro uye iwe unogona kuwana nyore nyore huku yakachekwa muzvikamu zvega zvinogona kuve zvakarungwa uye kubikwa nekukurumidza.
3. LOW-FAT COTTAGE CHEESE
Cottage cheese inowanikwa mune yakakwirira, yepakati uye yakaderera mafuta akasiyana.Sezvo mafuta akazara mukottage cheese haasi chikamu chinobatsira chemararamiro, unofanira kusvika kune yakaderera-mafuta version.Rine nezve14 magiramu eproteinpa100 gramu.Iwe unogona kuishandisa kune zvinotapira kana zvine munyu ndiro uye inogona kuve yakakura kuwedzera kune yakaderera-calorie ndiro.
Vanhu vazhinji havazivi izvi, asikottage chizi inenge yakachena zvachose casein protein.
caseinipuroteni inononoka kugaya, zvinoreva kuti yakanakira kuchengetedza tsandanyama.Inonyanya kukosha kune vanhu vasina sarudzo kunze kwekuenda vasina kudya 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.mapurotenipamutengo wakanaka.Asi usayedze kuvhara mapuroteni ako emazuva ese nemaprotein ekuwedzera, sosi huru inofanirwa kugara yakazarafoods.Vakawanda vanovaka muviri vanotora mapuroteni pakarepo mushure mekudzidziswa, izvo zvisina kuipa, asi zvidzidzo zvenguva pfupi zvakaratidza kuti zvakanakisisa kana iwe ukatora mapuroteni awa imwe isati yatanga kudzidziswa uye ichachengetedza protosynthesis 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 iwe usingakwanise kuzviita, tora mapuroteni 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 kuve nechokwadi chekushanda kwakanaka kwemaitiro emuviri, sengemetabolism.
6. OATMEAL
Oatmeal inzvimbo yakakura yemacarbohydrates nekuda kwekuderera kwayoglycemic index (GI)uye chokwadi chekuti inogadziriswa zvishoma.
7. MAZAI
Mazai ane yakakwirirakunaka kweprotein, mapfumbamwe akasiyana akakosha amino acids, choline, iyo chaiyo mhando yemafuta uye vhitamini D. Kupfupikisa, ndeimwe yezvakachipa zvinyorwa zvekunaka kweprotein.
8. MAFUTA ane UTANO
Tinoziva kuti zvinonzwika zvinonakidza.Asi, hongu mafuta anodiwawo kuti mhasuru iwane 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 kune hutano kushanda kweako immune system.Chimwe chinhu chisinganyanyi kukosha ndechekuti ivo vane tsime rekudya kwakawanda sevhitamini C, vhitamini E uye beta-carotene.
10. NZUVA NEMABHATA
Tinoziva nzungu, maarumondi, nenzungu.Unogona kusanganisa ese aya nzungu mukudya kwako kuti uwane tsandanyama, nekuti anemafuta ane hutano, mapuroteni, uye VitaminE. Izvi zvinoriumba zvinovaita chikafu chakanaka kwazvo, chokwadi haufanire kudyisa, asi vanofanirwa kuwana nzvimbo mukudya kwako.Iwe unogonawo kuvashandisa muchimiro chepeanut butter, almond butter.Tsvagiridzo inoratidza kuti muvanhu vanodya nzungu uye nut butter, chiitiko cherudzi rwe2 chirwere cheshuga chaive.muzana-huchenjeri hushoma.
Nguva yekutumira: Nov-03-2022