Zakudya zathanzi komanso zopatsa thanzi ziyenera kuphatikizidwa muzakudya zanu mulimonse ngati mukufuna kukwaniritsa zotsatira zabwino.Simungapeze kulikonse popanda zakudya zabwino komanso zolimbitsa thupi.Inde, mutha kukhalanso ndi tsiku lotchedwa "chinyengo", koma ndikofunikira kuti mukhale osamala.M'nkhaniyi, tikambirana za zakudya zomwe zingakuthandizeni kukumana ndi mapuloteni omwe mumadya tsiku ndi tsiku komanso mwina kuwonjezera.Ichi ndichifukwa chake adakulitsa kuti muthe kufikira anuzolinga zomanga minofu.
1. NG'OMBE
Ngati mukufuna kupeza minofu misa, ayenera kukhala maziko a zakudya zanu.Ng'ombeimadzaza ndi mitundu yonse ya zinthu zomwe zimapangitsa kukula kwa minofu,kuphatikizapo chitsulo, zinc, ndi mavitamini a B.Chofunika koposa, imapatsa thupi lanu mapuloteni apamwamba kwambiri (osati onse amapangidwa ofanana) komanso kuchuluka kwa ma amino acid omwe amagwira ntchito ndi insulin kuti athandizire.kukula kwa minofu.
Izi ziyenera kukhala nkhani yabwino kwa iwo omwe akuyesera kuchepetsa thupi -3 magawo a ng'ombeadzapereka pafupifupi kuchuluka kwa mapuloteni ofanana ndi makapu 1.5 a 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 pakukonza ndi kukonza minofu,thanzi la mafupa ndi kusamalira kulemera.Ndipo ndithudi pali njira zambiri zophikira ndi kuphika nkhuku.
Pitani ku sitolo ndipo mutha kupeza mosavuta nkhuku yodulidwa mu magawo omwe amatha kuwongoleredwa ndikuphika mwachangu.
3. MATCHISI OGWIRITSA NTCHITO OGWIRITSA NTCHITO
Tchizi za Cottage zimapezeka m'mitundu yayikulu, yapakatikati komanso yamafuta ochepa.Popeza mafuta odzaza mu kanyumba tchizi sali gawo lothandiza la moyo, muyenera kufikira mtundu wamafuta ochepa.Lili ndi za14 magalamu a mapulotenipa 100 g.Mutha kugwiritsa ntchito mbale zotsekemera kapena zamchere ndipo zitha kukhala zowonjezera pazakudya zochepa zama calorie.
Anthu ambiri sadziwa izi, komakanyumba tchizi pafupifupi koyera casein mapuloteni.
Caseinndi mapuloteni omwe amagayidwa pang'onopang'ono, zomwe zikutanthauza kuti ndi abwino kuti minofu ikhalebe.Ndizothandiza makamaka kwa anthu omwe alibe chochita koma kukhala osadya 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 musayese kubisa zomwe mumadya tsiku lililonse ndi mapuloteni, gwero lalikulu liyenera kukhala lathunthu nthawi zonsezakudya.Omanga thupi ambiri amatenga mapuloteni atangomaliza maphunziro, zomwe sizoyipa, koma kafukufuku waposachedwapa wasonyeza kuti ndibwino ngati mutenga mapuloteni ola limodzi musanaphunzire ndipo zidzasunga ma protosynthesis abwino 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 simungathe kupanga, tengani mapuloteni mutatha maphunziro.
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.
7. MAZIRA
Mazira amakhala ndi mkulumapuloteni abwino, ma amino acid asanu ndi anayi ofunikira, choline, mafuta amtundu woyenera ndi vitamini D. Mwachidule, ndi amodzi mwa magwero otsika mtengo kwambiri.mapuloteni abwino.
8. MAFUTA ATHANO
Tikudziwa kuti zikumveka zosangalatsa.Koma, inde mafuta amafunikiranso kuti minofu ipindule kwenikweni ndi yofunika 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 antioxidants, zomwe ndizofunikira 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.
10. MATENDA NDI MATENDA
Timadziwa mtedza, amondi, ndi mtedza wa cashew.Mutha kuphatikiza mtedza onse muzakudya zanu kuti muwonjezere minofu, chifukwa muli nawomafuta abwino, mapuloteni, ndi VitaminiE. Zosakaniza izi zimawapangitsa kukhala chakudya chabwino kwambiri, ndithudi simuyenera kuzidya mopambanitsa, koma ziyenera kupeza malo muzakudya zanu.Mukhozanso kugwiritsa ntchito iwo mu mawonekedwe a chiponde batala, amondi batala.Kafukufukuyu akuwonetsa kuti mwa anthu omwe amadya mtedza ndi ma nut butters, matenda amtundu wa 2 anali.kuchuluka kwanzeru kutsika.
Nthawi yotumiza: Nov-03-2022