Zomwe mungadye musanagone kuti musalemera

Zamkati

• Zakudya zoziziritsa kukhosi 4 zoti mudye musanagone
• Zomwe mungadye musanagone chifukwa cha hypertrophy
• Kodi kudya musanagone nkoyipa?

Ngakhale anthu ambiri amayesetsa kupewa kudya chakudya asanagone, chifukwa amakhulupirira kuti chitha kuwonjezera mafuta osungira mafuta motero chimapangitsa kunenepa, izi sizowona nthawi zonse. Komabe, ndikofunikira kudziwa momwe mungasankhire zomwe musadye musanagone chifukwa ngati kuchuluka kwa kalori kuli kochuluka kwambiri, chotupitsa musanagone chitha kukulitsa kuchuluka kwa mafuta ndikusokoneza phindu la minofu, mwachitsanzo.

Musanagone muyenera kudya zakudya zopepuka zomwe sizivuta kugaya komanso zimakhala ndi zinthu zofunika kuziziritsa kuti mugone, monga mavitamini avocado, yogati ndi oats, nthochi ndi mtedza kapena mkaka wokhala ndi uchi, mwachitsanzo. Onaninso mndandanda wazakudya zomwe zimathandizira kugona.

Kuphatikiza apo, mutha kumwa zakumwa ndi zinthu zozizilitsa kukhosi monga tiyi wa chamomile kapena msuzi wamphesa wa zipatso, zomwe mwachilengedwe zimathandiza kukhazika mtima pansi, kupumula komanso kugona bwino, zomwe ndizofunikira pakuchepetsa thupi komanso kupezanso minofu ndikukula.

Zakudya zoziziritsa kukhosi 4 zoti mudye musanagone

Kwa iwo omwe akufuna kuonda ndikofunikira kuti asagone ndi njala chifukwa izi zimawapangitsa kukhala ndi njala tsiku lotsatira, motero kukhala ndi chizolowezi chodya kwambiri. Chifukwa chake, chomwe chiyenera kudyedwa musanagone, kuti musanenepetse chiyenera kukhala chakudya chopepuka chopatsa mafuta ochepa monga:

1. Galasi la mpunga, soya kapena chakumwa cha mkaka;
2. Yogati;
3. Strawberry kapena kiwi smoothie;
4. Gelatin.

Nthawi zina, tiyi wofunda monga chamomile, linden kapena mankhwala a mandimu, mwachitsanzo, ndi okwanira kuthandiza kuchepetsa kumverera kwa njala ndipo sikofunikira ngakhale kudya usanagone. Ngati mumagwira ntchito usiku, zokhwasula-khwasula sizikwanira, komabe palibe chifukwa chochulukirapo. Onaninso maupangiri ena pazomwe mungadye usiku kuntchito.

Zomwe mungadye musanagone chifukwa cha hypertrophy

Kwa iwo omwe akufuna kuti achire ndikuwonjezera minofu, kukondera hypertrophy ya minyewa, ndikofunikira kudya zakudya zokhala ndi mapuloteni ambiri monga mkaka ndi mkaka kapena mazira ndi chakudya chochepa cha glycemic index monga mbewu zonse kuti zibwezeretse mphamvu zomwe zimagwiritsidwa ntchito pophunzitsa osati khalani ndi njala panthawi yophunzitsa.

Zakudya zoziziritsa kukhosi zabwino zomwe mungapange musanagone kwa iwo omwe akufuna kuwonjezera kuchuluka kwa minofu atha kukhala oatmeal, avocado kapena banana smoothie ndi yogurt ndi oats, mwachitsanzo.

Kodi kudya musanagone nkoyipa?

Kudya musanagone nkoyipa pamene chakudyacho chili ndi mafuta kwambiri komanso chimavuta kugaya. Kuphatikiza apo, ndikofunikira kudya musanagone ngati nthawi yapakati pa nthawi yakudya ndi nthawi yogona ndi yopitilira maola atatu.

Sibwino kumwa zakumwa monga khofi, guarana, tiyi wakuda kapena koloko wokhala ndi tiyi kapena tiyi kapena khofi musanagone chifukwa zakumwa izi ndizolimbikitsa ndipo sizimapangitsa kugona mokwanira. Onani mayankho kuzikhulupiriro zina zabodza komanso zowona pazakudya zochepetsa thupi.

Onerani vidiyo yotsatirayi ndikuwona zomwe mungachite ngati njala ikugwa usiku umodzi: