Zakudya 26 Zomwe Zimakuthandizani Kumanga Minofu Yotsamira

Zamkati

• 1. Mazira
• 2. Salimoni
• 3. Chifuwa cha nkhuku
• 4. Yogurt Yachi Greek
• 5. Tuna
• 6. Ng'ombe Yotsamira
• 7. Nkhanu
• 8. Soya
• 9. Tchizi Cottage
• 10. Turkey Chifuwa
• 11. Tilapia
• 12. Nyemba
• 13. Mafuta a Mapuloteni
• 14. Edamame
• 15. Quinoa
• 16. Mbalame
• 17. Wotsamira Jerky
• 18. Nkhuku
• 19. Mtedza
• 20. Buckwheat
• 21. Tofu
• 22. Nkhumba Tenderloin
• 23. Mkaka
• 24. Maamondi
• 25. Njati
• 26. Mpunga Wa Brown
• Mfundo Yofunika Kwambiri
• Kodi mapuloteni ambiri ndi owopsa?

Zakudya zonse ndi zolimbitsa thupi ndizofunikira ngati mukufuna kukhala ndi minofu yowonda.

Kuti muyambe, ndikofunikira kuthana ndi thupi lanu kudzera mukuchita masewera olimbitsa thupi. Komabe, popanda chithandizo choyenera cha zakudya, kupita patsogolo kwanu kudzalephera.

Zakudya zamapuloteni kwambiri ndizofunikira kwambiri kuti mupeze minofu, koma chakudya ndi mafuta ndizofunikira mphamvu.

Ngati cholinga chanu ndikupeza minofu yowonda, muyenera kuganizira zolimbitsa thupi nthawi zonse ndikudya zakudya zopatsa mphamvu tsiku lililonse kuchokera kuzakudya zolimbitsa thupi.

Nazi zakudya 26 zapamwamba kwambiri kuti mupeze minofu yowonda.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Mazira

Mazira amakhala ndi mapuloteni apamwamba kwambiri, mafuta athanzi ndi zinthu zina zofunika monga mavitamini B ndi choline (1).

Mapuloteni amapangidwa ndi amino acid, ndipo mazira amakhala ndi amino acid leucine wambiri, yemwe ndiofunika kwambiri kuti minofu ipindule (1, 2).

Komanso mavitamini a B ndiofunikira kwambiri m'njira zosiyanasiyana mthupi lanu, kuphatikiza mphamvu zamagetsi (, 4).

2. Salimoni

Salimoni ndi chisankho chabwino pakupanga minofu komanso thanzi labwino.

Salmon iliyonse yokhala ndi magalamu atatu (85-gramu) yomwe imakhala ndi magalamu 17 a mapuloteni, pafupifupi magalamu awiri a omega-3 fatty acids ndi mavitamini angapo a B (5).

Omega-3 fatty acids amatenga gawo lofunikira mu thanzi la minofu ndipo amatha kukulitsa kupindula kwa minofu panthawi yamasewera olimbitsa thupi ().

3. Chifuwa cha nkhuku

Pali chifukwa chabwino chomwe mawere a nkhuku amawerengedwa kuti ndi chakudya chofunikira chopeza minofu.

Amadzaza ndi zomanga thupi, ndimagalamu atatu (85-gramu) aliwonse okhala ndi pafupifupi magalamu 26 a mapuloteni apamwamba (7).

Amakhalanso ndi mavitamini B amtundu wa niacin ndi B6, omwe atha kukhala ofunikira makamaka ngati mukugwira ntchito (7).

Mavitaminiwa amathandiza kuti thupi lanu liziyenda bwino panthawi yochita masewera olimbitsa thupi komanso zolimbitsa thupi zomwe ndizofunikira kuti mukhale ndi minofu yabwino (4).

Kuphatikiza apo, kafukufuku wina wasonyeza kuti zakudya zamapuloteni apamwamba omwe amakhala ndi nkhuku zitha kuthandizira kuwonongeka kwamafuta ().

4. Yogurt Yachi Greek

Mkaka umangokhala ndi mapuloteni apamwamba kwambiri, komanso chisakanizo cha mapuloteni a Whey othamanga komanso mapuloteni ochepera pang'onopang'ono.

Kafukufuku wina wasonyeza kuti anthu amakumana ndi kuchuluka kwamafuta akamagwiritsa ntchito mapuloteni amkaka othamanga komanso othamanga ().

Komabe, si mkaka wonse wopangidwa wofanana.

Mwachitsanzo, yogurt wachi Greek nthawi zambiri amakhala ndi pafupifupi kuchuluka kwa kuchuluka kwa mapuloteni monga yogurt wamba (10,).

Ngakhale yogurt wachi Greek ndichakudya chabwino nthawi iliyonse, kudya mukamaliza masewera olimbitsa thupi kapena musanagone kungakhale kopindulitsa chifukwa cha kusakaniza kwake kwa mapuloteni othamanga- komanso ochepetsa (,).

5. Tuna

Kuphatikiza pa magalamu 20 a mapuloteni pa 3-ounce (85-gramu) potumikira, tuna ili ndi vitamini A wambiri ndi mavitamini angapo a B, kuphatikiza B12, niacin ndi B6. Zakudyazi ndizofunikira kuti munthu akhale ndi thanzi labwino, mphamvu komanso kuchita masewera olimbitsa thupi (4, 13, 14).

Kuphatikiza apo, tuna imapereka omega-3 fatty acids ambiri, omwe amatha kuthandizira thanzi lamankhwala (, 13).

Izi zingakhale zofunikira makamaka kwa okalamba. Kafukufuku wasonyeza kuti omega-3 fatty acids amatha kuchepetsa kuchepa kwa minofu ndi nyonga zomwe zimachitika ndi msinkhu ().

6. Ng'ombe Yotsamira

Ng'ombe yodzaza ndi mapuloteni apamwamba, mavitamini B, mchere ndi creatine (16, 17).

Kafukufuku wina wasonyezanso kuti kudya nyama yofiira yopyapyala kumatha kukulitsa kuchuluka kwamafuta omwe amapezeka ndi masewera olimbitsa thupi ().

Komabe, ngakhale mutayesa kupeza minofu, zingakhale bwino kusankha ng'ombe yothandizira kupindula kwa minofu popanda kupereka ma calories owonjezera.

Mwachitsanzo, ma ola atatu (85 magalamu) a 70% a ng'ombe yopanda mafuta ali ndi ma calories 228 ndi mafuta okwana 15 magalamu (19).

Komabe, kuchuluka komweko kwa 95% ya nthaka yopyapyala imakhala ndi mapuloteni owonjezera pang'ono ndi ma calories a 145 okha ndi magalamu 5 a mafuta (20).

7. Nkhanu

Shrimp ndi pafupifupi mapuloteni oyera. Pakakhala ma gramu 85 (85-gramu) iliyonse imakhala ndi magalamu 18 a protein, 1 gramu wamafuta ndi zero carbs (21).

Ngakhale mafuta athanzi ndi ma carbs ndizofunikira pazakudya zanu zonse, kuwonjezera shrimp ndi njira yosavuta yopezera mapuloteni omanga minofu popanda ma calories owonjezera.

Monga mapuloteni ena ambiri azinyama, shrimp imakhala ndi amino acid leucine wambiri, yemwe amafunikira kuti minofu ikule bwino (21,).

8. Soya

Gawo limodzi la chikho (86 magalamu) a nyemba zophika zili ndi magalamu 14 a mapuloteni, mafuta osapatsa thanzi komanso mavitamini ndi michere yambiri (23).

Mbewu za soya ndizochokera ku vitamini K, iron ndi phosphorous (23).

Iron imagwiritsidwa ntchito posungira komanso kunyamula mpweya m'magazi ndi minofu yanu, ndipo kusowa kwanu kumatha kusokoneza izi (,).

Amayi achichepere atha kukhala pachiwopsezo chakuchepa kwachitsulo chifukwa chakutaya magazi msambo (26).

9. Tchizi Cottage

Chikho chimodzi (226 magalamu) a kanyumba kanyumba kotsika mafuta kamanyamula magalamu 28 a mapuloteni, kuphatikiza kuchuluka kwamphamvu kwa amino acid leucine (27).

Monga zopangira zina za mkaka, kanyumba kanyumba kakhoza kugula ndi mafuta osiyanasiyana. Mitundu yamafuta ambiri ngati tchizi tchizi tating'ono timapereka ma calories ambiri.

Kusankha mtundu wa tchizi wa kanyumba ndibwino kungotengera kuchuluka kwama calories omwe mukufuna kuwonjezera pazakudya zanu.

Mosasamala mtundu wa mtundu womwe mungasankhe, ndichakudya chabwino chomanga minofu.

10. Turkey Chifuwa

3-ounce (85-gramu) yogwiritsira ntchito bere la Turkey ili ndi pafupifupi 25 magalamu a mapuloteni ndipo pafupifupi mafuta kapena carbs (28).

Turkey ndi gwero labwino la vitamini B ya niacin, yomwe imathandizira kupanga mafuta ndi chakudya mthupi lanu (29).

Kukhala ndi mavitamini B oyenera kumatha kukuthandizani kuti mukhale ndi minofu pakapita nthawi pothandizira thupi lanu kuchita masewera olimbitsa thupi ().

11. Tilapia

Ngakhale ilibe omega-3 fatty acids ambiri ngati salimoni, tilapia ndi chinthu china chodyera m'madzi chomwe chimakhala ndi mapuloteni.

Kutulutsa kwama 3-gramu (85-gramu) kumapereka pafupifupi 21 magalamu a mapuloteni, komanso mavitamini B12 ambiri ndi selenium (31).

Vitamini B12 ndiyofunikira paumoyo wama cell anu am'magazi ndi mitsempha, yomwe imakupatsani mwayi wochita masewera olimbitsa thupi omwe mukufuna kuti mukhale ndi minofu (32).

12. Nyemba

Mitundu yambiri ya nyemba imatha kukhala gawo la zakudya zopindulitsa.

Mitundu yotchuka, monga nyemba zakuda, pinto ndi impso, imakhala ndi magalamu 15 a mapuloteni pa chikho chilichonse (pafupifupi magalamu 172) a nyemba zophika (33, 34, 35).

Kuphatikiza apo, ndi magwero abwino kwambiri a mavitamini ndi mavitamini a B, kuphatikiza pa kuchuluka kwa magnesium, phosphorous ndi iron.

Pazifukwa izi, nyemba ndizopangira zomanga thupi zowonjezera kuwonjezera pazakudya zanu.

Kuphatikiza apo, atha kutenga nawo mbali popewa zaumoyo komanso kupewa matenda ().

13. Mafuta a Mapuloteni

Ngakhale zakudya zabwino zilizonse zimayenera kuyang'ana pazakudya zonse, pali nthawi zina pomwe zowonjezera zowonjezera zingakhale zopindulitsa (37).

Ngati mukuvutika kuti mupeze mapuloteni okwanira kuchokera pachakudya chokha, mungaganizire zowonjezera maproteni pazomwe mumachita tsiku lililonse.

Mapuloteni a mkaka, monga whey ndi casein, ndi ena mwa otchuka kwambiri.

Komabe, palinso zosankha zina. Mapuloteni ena amagwiritsira ntchito soya, mtola, ng'ombe kapena mapuloteni a nkhuku.

Mutha kupeza ma protein angapo a ufa pa intaneti.

14. Edamame

Edamame ndilo dzina la nyemba za soya. Nyemba zoterezi zimapezeka mu nyemba ndipo zimadyetsedwa mumitundu yosiyanasiyana, makamaka ya ku Asia.

Chikho chimodzi (155 magalamu) a edamame wachisanu chimapereka magalamu 17 a mapuloteni ndi 8 magalamu a fiber. Mulinso mafuta ambiri, vitamini K ndi manganese (38).

Mwa zina, folate imathandizira thupi lanu kukonza amino acid, zomangira zomanga thupi (39).

M'malo mwake, kuphatikiza kumatha kukhala kofunikira pakukula kwa minofu ndi mphamvu, makamaka okalamba (40).

15. Quinoa

Ngakhale zakudya zamapuloteni ndizofunikira kwambiri pakumanga minofu yowonda, ndikofunikanso kukhala ndi mafuta kuti azitha kugwira ntchito.

Zakudya zokhala ndi chakudya zimatha kupereka mphamvu (41).

Quinoa yophika imakhala ndi magalamu 40 a carbs pa chikho chilichonse (185 magalamu), pamodzi ndi magalamu 8 a mapuloteni, magalamu 5 a fiber komanso kuchuluka kwa magnesium ndi phosphorus (42).

Magnesium imagwira ntchito yofunika kwambiri pakugwiritsa ntchito minofu ndi mitsempha yanu, yomwe imagwiritsidwa ntchito nthawi zonse mukamayenda (43).

16. Mbalame

Mofanana ndi shrimp, tilapia ndi nkhuku zowonda, scallops imapereka mapuloteni okhala ndi mafuta ochepa kwambiri.

Ngati mukufuna kuwonjezera mapuloteni pazakudya zanu osadya mafuta ambiri, magwero owonda kwambiri awa akhoza kukhala zisankho zabwino.

Mafuta atatu (85 magalamu) a scallops amapereka pafupifupi 20 magalamu a mapuloteni ndi ochepera 100 calories (44).

17. Wotsamira Jerky

Nthawi zina, mungafune mapuloteni apamwamba kwambiri kuchokera ku nyama mukamapita. Ngati ndi choncho, nyama zowonda zingakhale zosankha.

Mitundu yambiri yamtundu wa nyama imatha kupangidwa kukhala yowongoka, chifukwa chake zowunika zimasiyana.

Komabe, mafuta ambiri amachotsedwa pamafuta owonda pokonza, chifukwa chake pafupifupi ma calories onse omwe ali mgulu amachokera ku protein.

Mapuloteni anyamayi ndiabwino kwambiri ndipo amalimbikitsa kukula kwa minofu ().

18. Nkhuku

Chickpeas, yomwe imadziwikanso kuti nyemba za garbanzo, ndi gwero labwino la ma carbs komanso mapuloteni.

Chikho chimodzi cha 1 chikho (240-gramu) chomwe chimatumikira nsawawa zamzitini chimakhala ndi magalamu 12 a mapuloteni ndi 50 magalamu a carbs, kuphatikiza magalamu 10 a fiber (46).

Monga momwe zimakhalira ndi mbewu zambiri, mapuloteni omwe amapezeka mu nsawawa amaonedwa kuti ndi otsika kuposa nyama. Komabe, imatha kukhalabe gawo lazakudya zolimbitsa thupi ().

19. Mtedza

Mtedza uli ndi mapuloteni, mafuta ndi carbs wosakaniza. Kapu theka (73-gramu) yotumikirayi ili ndi magalamu 17 a mapuloteni, 16 magalamu a carbs ndi mafuta ambiri osakwaniritsidwa (47).

Alinso ndi kuchuluka kwa amino acid leucine kuposa mankhwala ena ambiri azomera.

Gawo lililonse la kapu (73-gramu) yotumiza mtedza imakhala ndi ma calories pafupifupi 425 (47).

Kotero ngati mukuvutika kupeza zopatsa mphamvu zokwanira kuyendetsa minofu yanu, kudya mtedza ikhoza kukhala njira yabwino yopezera ma calories owonjezera ndi michere.

Kuphatikiza apo, mtedza umaganiziridwa kuti umagwira gawo lofunikira pakudya kwabwino ().

20. Buckwheat

Buckwheat ndi mbewu yomwe ingafufutidwe ndikugwiritsidwa ntchito m'malo mwa ufa wachikhalidwe.

Gawo limodzi la kapu (60 magalamu) a ufa wa buckwheat uli ndi pafupifupi 8 magalamu a mapuloteni, komanso fiber yambiri ndi ma carbs ena (49).

Buckwheat yakhala chakudya chodziwika bwino chathanzi chifukwa cha mavitamini ndi mchere wambiri.

Lili ndi mavitamini B ambiri, magnesium, manganese ndi phosphorus (49).

Mavitamini ndi michere iyi imatha kuthandiza kuti thupi lanu likhale lathanzi komanso kuti lizitha kuchita zolimbitsa thupi (14).

21. Tofu

Tofu amapangidwa kuchokera ku mkaka wa soya ndipo amagwiritsidwa ntchito m'malo mwa nyama.

Chikho chilichonse (124-gramu) chogwiritsira ntchito tofu yaiwisi chimakhala ndi magalamu 10 a mapuloteni, magalamu 6 a mafuta ndi magalamu awiri a chakudya (50).

Tofu ndi gwero labwino la calcium, lomwe ndikofunikira pakugwira bwino ntchito kwa minofu ndi thanzi la mafupa (51).

Mapuloteni a soya, omwe amapezeka mu zakudya monga tofu ndi soya, amadziwika kuti ndi amodzi mwamapuloteni apamwamba kwambiri azomera ().

Pazifukwa zonsezi, zakudya zomwe zili ndi mapuloteni a soya ndizotheka kwa nyama zamasamba ndi zamasamba.

22. Nkhumba Tenderloin

Nyama ya nkhumba imagwiritsidwa ntchito m'maiko ambiri ().

Mafuta a nkhumba ndi nyama yochepetsetsa yomwe imapatsa 18 magalamu a mapuloteni ndi magalamu awiri okha a mafuta pa ma ola atatu (85 magalamu) (54).

Kafukufuku wina wasonyeza kuti nkhumba imakhala ndi zovuta zofananira ndi zakudya zina zomanga minofu, monga ng'ombe ndi nkhuku ().

23. Mkaka

Mkaka umaphatikiza mapuloteni, chakudya ndi mafuta.

Mofanana ndi zopangidwa ndi mkaka, mkaka mumakhala zomanga thupi mwachangu komanso pang'onopang'ono.

Izi zimaganiziridwa kuti ndizopindulitsa pakukula kwa minofu. M'malo mwake, kafukufuku wambiri wasonyeza kuti anthu amatha kukulitsa minofu yawo akamamwa mkaka kuphatikiza ndi maphunziro a kunenepa (,).

24. Maamondi

Hafu ya kapu (pafupifupi magalamu 172) ya maamondi a blanched imapereka magalamu 16 a protein ndi mavitamini E ambiri, magnesium ndi phosphorus (58).

Mwa zina, phosphorous imathandizira thupi lanu kugwiritsa ntchito chakudya ndi mafuta kuti mupumule komanso mukamachita masewera olimbitsa thupi (59).

Mofanana ndi mtedza, maamondi amayenera kudyedwa pang'ono chifukwa amakhala ndi mafuta ambiri. Gawo limodzi la chikho cha maamondi a blanched lili ndi zopitilira 400 (58).

25. Njati

Mofananamo ndi ng'ombe, njati imapereka pafupifupi 22 magalamu a mapuloteni pa 3-ounce (85-gramu) yotumikira (60).

Komabe, kafukufuku wina wasonyeza kuti njati zitha kukhala zabwino kuposa nyama yaziwopsezo zowopsa zamatenda amtima ().

Ngati mumakonda kudya nyama yofiira ngati gawo la zakudya zanu zomangirira minofu komanso mumadandaula za thanzi lanu la mtima, mungaganizire m'malo mwa ng'ombe ina ndi njati.

26. Mpunga Wa Brown

Ngakhale mpunga wofiirira wophika umangopatsa 5 magalamu a protein pa chikho chilichonse (195 gramu), ili ndi chakudya chomwe mungafune kuti muzitha kulimbitsa thupi (62).

Ganizirani kudya zakudya zopatsa thanzi monga mpunga wabulauni kapena quinoa nthawi yomwe ikutsogolera masewera olimbitsa thupi (41).

Izi zikhoza kukulolani kuti muzichita masewera olimbitsa thupi, kupatsa thupi lanu chilimbikitso chachikulu kuti minofu yanu ikule.

Kuphatikiza apo, kafukufuku wina wasonyeza kuti zowonjezera mavitamini a mpunga zimatha kutulutsa minofu yochulukirapo ngati ma protein a whey panthawi yamapulogalamu olimbitsa thupi ().

Mfundo Yofunika Kwambiri

Zakudya zambiri zingakuthandizeni kukhala ndi minofu yowonda. Ambiri mwa iwo amakhala ndi mapuloteni ndipo amalola kuti minofu yanu ipezeke ndikukula mutakhala otanganidwa.

Komabe, ndikofunikanso kudya chakudya ndi mafuta kuti azipereka mafuta olimbitsa thupi komanso zolimbitsa thupi.

Kuphatikiza apo, zakudya zambiri pamndandandawu zili ndi mavitamini ndi michere yomwe thupi lanu liyenera kugwira ntchito bwino kwambiri.

Kuti mukwaniritse cholinga chanu chokhala ndi minofu yowonda, onetsetsani kuti mumachita masewera olimbitsa thupi nthawi zonse komanso kudya zakudya zopatsa thanzi tsiku lililonse kuchokera kuzakudya zopatsa thanzi monga zomwe zalembedwa munkhaniyi.

Kodi mapuloteni ambiri ndi owopsa?