Ubwino wa batala

Zamkati

• Ubwino wa batala
• Momwe mungapangire batala wa chiponde
• Mapuloteni Vitamini ndi chiponde
• Ma Peanut Butter Zambiri

Mtedza wa kirimba ndi njira yosavuta yowonjezeramo mafuta ndi mafuta abwino pachakudyacho, zomwe zimapangitsa kuti mukhale wonenepa munjira yabwinobwino, yolimbikitsa kukula kwa minofu ndikukula kwa chitetezo chamthupi.

Momwemo, batala wa nandolo ayenera kupangidwa kuchokera ku mtedza wokazinga ndi wowotchera, wopanda shuga wowonjezera kapena zotsekemera zopangira. Kuphatikiza apo, pamsika pamakhala mitundu ndi kuwonjezera kwa ma Whey protein, cocoa kapena hazelnut, mwachitsanzo, omwe amakhalanso athanzi ndipo amathandizira kusiyanitsa kukoma kwa zakudya.

Ubwino wa batala

Chiponde chikhoza kugwiritsidwa ntchito m'njira zosiyanasiyana, pogwiritsidwa ntchito posachedwa pothandiza kupeza minofu. Chifukwa chake batala wa chiponde umayambitsa hypertrophy chifukwa uli ndi izi:

1. Khalani olemera mu mapuloteni, chifukwa chiponde chimakhala ndi michere yambiri;
2. Khalani a masoka achilengedwe, okonda kunenepa m'njira yabwino, osalimbikitsa kudzikundikira kwamafuta;
3. Kukhala gwero lamafuta abwino monga omega-3, yomwe imalimbitsa chitetezo chamthupi ndikuchepetsa kutupa mthupi;
4. Sangalalani ndi kuphwanya kwa minofu ndikupewa kukokana, chifukwa imakhala ndi magnesium ndi potaziyamu;
5. Kukhala wolemera mu Mavitamini Ovuta kwambiri a B, yomwe imathandizira magwiridwe antchito a mitochondria, omwe ndi mbali zamaselo omwe amachititsa kuti thupi likhale ndi mphamvu;
6. Pewani kuvulala kwa minofu, popeza ili ndi ma antioxidants ambiri monga vitamini E ndi phytosterols.

Kuti mupeze maubwino awa, muyenera kudya supuni imodzi ya batala tsiku lililonse, yomwe ingagwiritsidwe ntchito kudzaza buledi kapena kuwonjezera mavitamini, maphikidwe azakudya zambewu zonse, zokometsera keke kapena zipatso zodulidwa posachedwa. Onaninso zabwino zonse za chiponde.

Momwe mungapangire batala wa chiponde

Kuti mupange batala wachikulire, ingoikani chikho chimodzi cha chiponde chopanda khungu mu purosesa kapena blender ndikumenya mpaka ipange phala lokoma, lomwe liyenera kusungidwa mu chidebe chokhala ndi chivindikiro mufiriji.

Kuphatikiza apo, ndizotheka kupanga phalalo kukhala lamchere kwambiri kapena lokoma malingana ndi kulawa, ndipo limatha kuthiriridwa mchere pang'ono, kapena kutsekemera ndi uchi pang'ono, mwachitsanzo.

Phalaphala limatha kudyedwa ndi zipatso, toast kapena mavitamini, ndipo limatha kuthandizira kukulitsa minofu. Dziwani zina mwazosakaniza kuti mukhale ndi minofu yambiri.

Mapuloteni Vitamini ndi chiponde

Vitamini wokhala ndi chiponde ndi chisakanizo cha ma calorie ambiri chomwe chingathe kudyetsedwa mu chotupitsa kapena pambuyo pophunzira, mwachitsanzo.

Zosakaniza:

• 200 ml ya mkaka wonse;
• Nthochi 1;
• 6 strawberries;
• Supuni 2 za oats;
• Supuni 1 ya batala;
• Muyeso 1 wama protein a whey.

Kukonzekera mawonekedwe:

Ikani zonse zosakaniza mu blender ndikutenga ayisikilimu.

Ma Peanut Butter Zambiri

Gome lotsatirali limapereka chidziwitso chazakudya cha 100 g wa batala wathunthu, wopanda shuga wowonjezera kapena zosakaniza zina.

Supuni ya batala ya peanut imalemera pafupifupi 15g, ndikofunikira kuzindikira kupezeka kwa shuga pamndandanda wazopangira zomwe zikugulitsidwa, kupewa kugula mapasta omwe ali ndi shuga wowonjezera kuti asinthe kukoma kwake.

Kuti muwonjezere zotsatira zamaphunziro anu ndikulimbikitsa hypertrophy, onani zakudya zina zomwe zimakuthandizani kuti mukhale ndi minofu.