Zakudya zathanzi komanso zopatsa thanzi muzakudya zanu ziyenera kupezeka mulimonse ngati mukufuna kukwaniritsa zotsatira zabwino.Popanda zakudya zabwino komanso zopatsa thanzi, simudzasuntha kulikonse.Inde mukhoza kukhala ndi tsiku lotchedwa "chinyengo" tsiku, koma ndikofunika kusunga malire anu.M'nkhaniyi, tiwona zakudya zomwe zingakuthandizeni kudzaza mapuloteni anu a tsiku ndi tsiku ndikuwonjezera.Ndicho chifukwa chake iwo awonjezeka kotero inu mukhoza kukwaniritsa anuminofu kupeza zolinga.
1. NG'OMBE
Ngati mukufuna kupeza minofu misa, ayenera kukhala maziko a zakudya zanu.Ng'ombeali odzaza ndi mitundu yonse ya zinthu zomwe zimapangitsa kukula kwa minofu,kuphatikizapo iron, zinc ndi mavitamini a B.Chofunika koposa, imapatsa thupi lanu mapuloteni apamwamba kwambiri (osati onse omwe ali ofanana) komanso kuchuluka kwa ma amino acid omwe amagwira ntchito ndi insulin.kupindula kwa minofuthandizo.
Kwa iwo omwe akuyesera kuchepetsa thupi, iyi iyenera kukhala nkhani yabwino -3 magawo a ng'ombeadzapereka pafupifupi kuchuluka kwa mapuloteni monga 1.5 makapu nyemba, koma ndi theka la zopatsa mphamvu.
2. NYAMA YA NKHUKU
Monga ng'ombe,nkhuku ndi gwero labwino kwambiri la mapuloteni apamwamba kwambiri omwe ndi ofunikira pakusunga ndi kukonza minofu,thanzi la mafupa ndi kulemera kwake.Ndipo ndithudi pali njira zambiri zophikira ndi kuphika nkhuku.
Pitani ku sitolo ndipo mudzapeza mosavuta nkhuku yodulidwa mu magawo omwe amatha kuwongoleredwa ndikuphika mofulumira.
3. TCHISI WAKUNTHAWITSA NTCHITO YONSE NDI NTCHITO YA COTTAGE
Tchizi za Cottage zimapezeka m'mitundu yayikulu, yapakatikati komanso yamafuta ochepa.Popeza mafuta odzaza mu kanyumba tchizi sali gawo lothandiza pa moyo wanu, muyenera kufikira mtundu wamafuta ochepa.Lili ndi za14 magalamu a mapulotenipa 100 g.Mutha kuzigwiritsa ntchito pazakudya zotsekemera kapena zotsekemera ndipo zitha kukhala zowonjezera pazakudya zotsika zama calorie.
Anthu ambiri sadziwa izi, komakanyumba tchizi pafupifupi koyera casein mapuloteni.
Caseinndi puloteni yomwe imagayidwa pang'onopang'ono, zomwe zikutanthauza kuti ndi yabwino kusunga minofu.Izi ndizothandiza makamaka kwa anthu omwe alibe chochita koma kuyenda popanda chakudya kwa nthawi yayitali.Tchizi wa Cottage ndi gwero labwino kwambiri la vitamini B12, calcium ndi michere ina yofunika.
4. WHEY PROTEIN
Chifukwa chomwe mapuloteni ndi amodzi mwazakudya zodziwika bwino pakumanga thupi ndikuti amatha kupereka thupi labwino.mapulotenipamtengo wabwino.Koma musayesere zakudya zama protein kuti muphimbe ma protein omwe mumadya tsiku lonse, gwero lalikulu liyenera kukhala nthawi zonsezakudya zonse.Omanga thupi ambiri amagwiritsa ntchito mapuloteni atangomaliza maphunziro, zomwe sizoyipa, koma kafukufuku waposachedwapa wasonyeza kuti ndi bwino kutenga mapuloteni ola limodzi musanaphunzire ndipo zidzasunga photosynthesis yabwino ndikuletsa kuwonongeka kwa mapuloteni kwa maola 2.5 - 3, pambuyo pake khalani ndi maphunziro mukatha, komanso mukatha kudya chakudya chopatsa thanzi chopangidwa ndi mapuloteni ndi chakudya.Kapenanso, ngati simukupeza, gwiritsani ntchito mapuloteniwo ngakhale mutaphunzira.
5. TUNA NDI NSOMBA ZINA
Nsomba zili ndi mapuloteni ambiri, mafuta ochepa komanso omega-3 fatty acids ambiri.Omega-3 fatty acids ndi ofunika kwambiri chifukwa cha iwokumathandiza kuchepetsa mafutandikuwonetsetsa kugwira ntchito moyenera kwa njira zathupi mongametabolism.
6. UFULU
Oatmeal ndi gwero lalikulu lazakudya zama carbohydrate chifukwa cha kuchepa kwakeglycemic index (GI)komanso kuti imakonzedwa pang'ono.
KODI TIKUDZIWA PHINDU LOTANI?
mbiri yabwino yazakudya
machulukitsidwe bwino
amachepetsa chilakolako
kutaya mafuta
7. MAZIRA
Mazira amakhala ndi mkulumapuloteni abwino, ma amino acid asanu ndi anayi ofunikira, choline, mafuta oyenerera ndi vitamini D. Pomaliza, ndi amodzi mwa magwero otsika mtengo kwambiri.mapuloteni abwino.
8. MAFUTA ATHANO
Tikudziwa kuti zikumveka zosangalatsa.Koma, inde mafuta ndi ofunikiranso kuti apeze minofu m'malo mwake ndi ofunikira kwambiri.Amagwira ntchito yofunika kwambiri popanga mahomoni(testosterone ndi kukula kwa hormone), omwe ali ndi udindo wopeza minofu.
9. ZIPATSO NDI MMALOWA
Zipatso ndi ndiwo zamasamba ndi gwero lambiri la ma antioxidants omwe ndi ofunikira kuti chitetezo chamthupi chizigwira ntchito bwino.Chinthu chinanso chofunika kwambiri ndi chakuti iwo ali gwero la zakudya zambiri monga vitamini C, vitamini E ndi beta-carotene.
ZIPATSO ZOCHEPA ZA ZIPATSO:
Jujube
Sapodilla
Peyala yamtengo wapatali
Kiwano (horned melon)
10. MATENDA NDI MABUTERA WA WALNUT
Timadziwa mtedza, amondi, ma cashews.Mutha kuphatikiza mtedza onsewa muzakudya zanu za minofu chifukwa zilimafuta wathanzi, mapuloteni, VitaminiE. Zosakaniza izi zimawapangitsa kukhala chakudya chabwino kwambiri, ndithudi simuyenera kudutsamo koma ayenera kupeza malo muzakudya zanu.Mukhozanso kugwiritsa ntchito iwo mu mawonekedwe a chiponde batala, amondi batala.Kafukufuku akuwonetsa kuti matenda amtundu wa 2 analikutsika mwa anthu omwe amadya mtedza ndi batala wa mtedza.
Nthawi yotumiza: May-23-2022