Zakudya 10 zabwino kwambiri kuti mukhale ndi minofu yambiri

Zamkati

• Zakudya 10 kuti mukhale ndi minofu yambiri
• Zambiri pazakudya za hypertrophy
• Zowonjezera kuti mukhale ndi minofu

Zakudya zopezera minofu zimakhala ndi mapuloteni ambiri monga nyama, mazira ndi nyemba monga nyemba ndi mtedza, mwachitsanzo. Koma kuwonjezera pa mapuloteni, thupi limafunikiranso mphamvu zambiri ndi mafuta abwino, omwe amapezeka muzakudya monga saumoni, tuna ndi peyala.

Zakudyazi zimathandizira kupereka mphamvu zambiri zophunzitsira komanso kupereka mapuloteni opangira minofu, zomwe zimapangitsa kuti minofu iziyenda bwino.

Zakudya 10 kuti mukhale ndi minofu yambiri

Zakudya zabwino kwambiri zopezera minofu yomwe singasowe mu chakudya cha hypertrophy ndi:

1. Nkhuku: uli ndi mapuloteni ambiri komanso osavuta kugwiritsa ntchito pazakudya zazikulu komanso zokhwasula-khwasula;
2. Nyama: nyama zonse zimakhala ndi mapuloteni komanso ayironi ambiri, michere yomwe imathandizira hypertrophy ndikuwonjezera kuchuluka kwa mpweya m'minyewa;
3. Salimoni: Kuphatikiza pa mapuloteni, ali ndi omega 3, mafuta abwino okhala ndi mphamvu yotsutsa-yotupa, yomwe imathandizira kupezanso mphamvu kwa minofu;
4. Dzira: Kuphatikiza pa kukhala kofunikira kwambiri kwa mapuloteni, imakhalanso ndi mavitamini azitsulo ndi B, omwe amalimbitsa mpweya wa minofu ndikulimbikitsa kukula kwawo;
5. Tchizi: makamaka tchizi wokhala ndi mafuta ambiri, monga migodi ndi rennet, chifukwa zimakulitsa kwambiri ma calorie azakudya komanso amapuloteni;
6. Mtedza Olemera mwa mapuloteni a B ndi mavitamini, kuphatikiza ma antioxidants omwe amakonda kupulumutsa minofu pambuyo pa kulimbitsa thupi;
7. Nsomba za Tuna: Wolemera mu omega-3 komanso wosavuta kugwiritsa ntchito, ndi gwero la mapuloteni ndi mafuta abwino omwe amatha kugwiritsidwa ntchito popumira kapena popumira;
8. Peyala: magwero abwino a mafuta ndi mafuta abwino, kuwonjezera mphamvu ndi ma antioxidants pakama. Ikhoza kuwonjezeredwa mu saladi ya nkhomaliro kapena mavitamini mu pre kapena post-workout;
9. Mkaka: muli mapuloteni, calcium, phosphorous ndi magnesium, michere yofunika kwambiri yolimbikitsira kupindika kwa minofu ndikuwonjezera magwiridwe antchito;
10. Nyemba: gwero lalikulu la zomanga thupi zamasamba, limakhala lolemera kwambiri mukamadya mpunga muzakudya zazikulu, chifukwa zimaphatikizira amino zidulo za minofu.

Chakudya choyenera kupeza minofu ndikuti zakudya zonse zimakhala ndi zomanga thupi zabwino, ndipo ndikofunikira kuphatikiza zakudya monga tchizi, mazira, yogurt ndi nyama muzakudya zopanda pake. Njirayi imapereka kuchuluka kwa amino acid ku minofu tsiku lonse, kukondetsa hypertrophy. Onani mndandanda wathunthu pa: Zakudya zamapuloteni.

Onerani kanemayo ndikuwona momwe mungapezere minofu:

Zambiri pazakudya za hypertrophy

Tebulo lotsatirali likuwonetsa kuchuluka kwa ma calories, mapuloteni ndi mafuta azakudya 10 zomwe zikuwonetsedwa ndi hypertrophy:

Zakudya izi ndizosavuta kuphatikiza pazakudya zanu za tsiku ndi tsiku, ndipo ziyenera kudyedwa pamodzi ndi magwero abwino a chakudya, monga mpunga, pasitala yambewu yonse, zipatso ndi mkate wambewu.

Zowonjezera kuti mukhale ndi minofu

Zowonjezera zomwe zimagwiritsidwa ntchito kuti zithetse minofu ndi Whey Protein, yomwe imapangidwa kuchokera ku whey protein, ndi Creatine, yomwe ndi gawo la amino acid lomwe limagwira ntchito ngati malo osungira mphamvu minofu ndikulimbikitsa hypertrophy.

Ndikofunika kukumbukira kuti izi ndi zina zowonjezera ziyenera kudyedwa molingana ndi malangizo a katswiri wazakudya, zomwe zikuwonetsa kuti ndi iti yabwino kwambiri komanso kuchuluka kwa momwe mungagwiritsire ntchito kutengera mawonekedwe ndi mtundu wa maphunziro a munthu aliyense. Dziwani zambiri pa: Zowonjezera kuti mukhale ndi minofu.