Zakudya zopatsa thanzi za 6 zokulitsa minofu

Zamkati

• Zosamalitsa Zisanachitike
• 1. Yogurt ndi zipatso ndi phala
• 2. Mkaka wa koko ndi toast
• 3. Banana smoothie ndi batala wa chiponde
• Zosakaniza Pambuyo pa Ntchito
• 1. Sangweji yokhala ndi pate ya tuna
• 2. Muzidya nkhomaliro kapena chakudya chamadzulo
• 3. Mapuloteni omelet
• Zakudya zina zonenepa kwambiri

Kupanga zokhwasula-khwasula m'thupi musanachite masewera olimbitsa thupi komanso kukhala ndi mapuloteni ambiri pambuyo pa kulimbitsa thupi kumathandizira kukweza ma hypertrophy ndikusintha kukonza kwa ulusi wa minofu, kufulumizitsa kukula kwawo. Njirayi iyenera kugwiritsidwa ntchito makamaka ndi iwo omwe akufuna kunenepa ndikuwonjezera kuchuluka kwa minofu.

Mbali inayi, iwo omwe akufuna kuonda atha kugwiritsa ntchito njira yomweyi, koma kudya chakudya chochepa kuti muchepetse kuchuluka kwa kalori.

Zosamalitsa Zisanachitike

Mukuchita masewera olimbitsa thupi, choyenera ndikukhala ndi chakudya chomwe chimakhala ndi chakudya chambiri komanso chomanga thupi pang'ono kapena mafuta abwino, omwe angathandize kukhalabe ndi mphamvu nthawi zonse zolimbitsa thupi.

1. Yogurt ndi zipatso ndi phala

Kusakaniza kwa yogurt ndi zipatso 1 ndi supuni 1 kapena 2 ya oats kumapereka kuchuluka kwa chakudya ndi mapuloteni kuti akhalebe ndi mphamvu asanaphunzitsidwe. Yogurt yachilengedwe, mwachitsanzo, ili ndi 7 g wamapuloteni mgawo lililonse, kuchuluka komwe kumapezeka mu dzira limodzi.

Kwa iwo omwe akufuna kuonda, chisankho chabwino ndikungotenga yogati wachilengedwe kapena kusakaniza ndi zipatso kapena oat, osawonjezera chilichonse mgonero lomweli.

2. Mkaka wa koko ndi toast

Mkaka wa Koko ndi chotupitsa mkate wa tirigu ndi chotupitsa chachikulu musanachite masewera olimbitsa thupi, chifukwa chimapatsa mapuloteni amkaka ndi chakudya, chomwe chimakupatsani mphamvu ndi mphamvu mukamachita masewera olimbitsa thupi. Kuphatikiza apo, koko imadzala ndi ma antioxidants omwe angathandize kupezanso mphamvu kwa minofu ndikupewa ululu waukulu kuti usawonekere, ngakhale utachita masewera olimbitsa thupi.

Kuti muchepetse kunenepa, mkaka wa cocoa ndikokwanira kupereka mphamvu komanso kuphunzira nkhope. Njira ina yabwino ndikudya toast yathunthu ndi ricotta.

3. Banana smoothie ndi batala wa chiponde

Kutenga nthochi, mkaka ndi chiponde butter smoothie ndi njira ina isanakwane yolimbitsa thupi yomwe imapereka mphamvu zambiri. Chiponde chimakhala ndi mapuloteni ambiri, mafuta abwino ndi mavitamini a B, omwe amawonjezera mphamvu zamagetsi panthawi yolimbitsa thupi. Kuti mupange caloric kwambiri, mutha kuwonjezera oats ku vitamini.

Kuti muchepetse kunenepa njira yabwino kwambiri ndikupanga mavitamini okha ndi mkaka ndi zipatso, chifukwa izi zimachepetsa zopatsa mphamvu mukadali ndi mphamvu zambiri zophunzitsira. Onani zabwino za mafuta a chiponde ndi momwe mungagwiritsire ntchito.

Zosakaniza Pambuyo pa Ntchito

Mukamaliza kulimbitsa thupi, pamafunika mapuloteni ambiri, ma antioxidants ndi ma calorie ambiri kuti minyewa yanu ibwezeretse msanga komanso kuti izi zitheke.

1. Sangweji yokhala ndi pate ya tuna

Pate ya tuna iyenera kupangidwa posakaniza tuna ndi mafuta oyenda kapena yogurt achilengedwe, omwe amathiridwa mchere wambiri, oregano komanso mafuta azitona. Tuna ili ndi mapuloteni ambiri komanso omega-3, mafuta omwe ali ndi zotsutsana ndi zotupa ndipo amathandizira kuchepetsa kupweteka kwa minofu.

Muyenera kuti mugwiritse ntchito buledi wamphesa, ndipo mutha kuperekanso chakudyachi ndi kapu ya msuzi wazipatso wopanda shuga. Kuti muchepetse kunenepa, sangweji ndi njira yabwino, koma wina ayenera kupewa kumwa madziwo.

2. Muzidya nkhomaliro kapena chakudya chamadzulo

Chakudya chamadzulo kapena chamadzulo ndizabwino kudya mukamaliza kulimbitsa thupi chifukwa ali okwanira ndipo amakhala ndi mapuloteni ambiri. Powonjezera mpunga ndi nyemba, mwachitsanzo, kuwonjezera pa kukhala ndi chakudya, kuphatikiza uku kumabweretsanso ma amino acid ndi mapuloteni omwe adzachiritse minofu.

Kuphatikiza apo, pachakudyachi ndichizolowezi kuyika nyama, nkhuku kapena nsomba zambiri, zomwe ndi zakudya zokhala ndi zomanga thupi zambiri. Kuti mumalize, muyenera kuwonjezera masamba ndi mafuta azitona pa saladi, zomwe zimabweretsa mafuta abwino komanso ma antioxidants.

Iwo omwe akufuna kuonda amatha kugwiritsa ntchito saladi ndi nyama, mwachitsanzo, kapena msuzi wa masamba ndi nkhuku kapena kupanga pasitala wa zukini. Onani 4 m'malo mwa mpunga ndi pasitala.

3. Mapuloteni omelet

Kupanga omelet ndichisankho chabwino pakuchita masewera olimbitsa thupi, chifukwa ndichangu, chodzaza ndi mapuloteni ndipo chimakupatsani chisangalalo chochuluka. Njira yabwino ndikugwiritsira ntchito mazira awiri pa mtanda, womwe ungakhale ndi supuni 1 kapena 2 ya oats kuti mupatse mphamvu zambiri, ndikudzaza ndi nkhuku yophika, nyama yophika kapena tchizi ndi ndiwo zamasamba, mwachitsanzo. Kuti muperekeze, mutha kumwa khofi ndi mkaka kapena kapu yamadzi achilengedwe popanda kutsekemera.

Kuti muchepetse kunenepa, masamba kapena tchizi omelette ndichisankho chabwino kwambiri, chotsatira khofi wakuda kapena tiyi wopanda mchere.

Zakudya zina zonenepa kwambiri

Onani mu kanemayu zitsanzo zambiri za zakudya zokhala ndi zomanga thupi komanso momwe mungaphatikizire mpunga ndi masamba ndi mbewu zosiyanasiyana kuti mupange puloteni yabwino kwambiri: