Onani momwe mungapangire zowonjezera kuti mupeze minofu

Zamkati

• Zowonjezera zokometsera kuti mukhale ndi minofu
• Zambiri zaumoyo
• Zipatso za smoothie zokhala ndi oats ndi batala wa chiponde
• Zambiri zaumoyo

Chowonjezera chabwino chokometsera chimathandizira kukulitsa minofu ikakhala yolemera mu protein ndi mphamvu, kuchititsa kuti minofu ipulumuke komanso hypertrophy ya minofu. Kuphatikiza apo, chowonjezera chokomera kuti muchepetse minofu, monga kapu ya vitamini wokhala ndi mipanda yolimba, chimathandizira kukulitsa minofu yolimba mwachangu, osawononga thanzi.

Komabe, Chinsinsi ichi ndi choyenera kwa iwo okha omwe amachita masewera olimbitsa thupi, monga kuthamanga, mpira kapena masewera olimbitsa thupi tsiku lililonse, chifukwa ali ndi ma calorie ambiri, chifukwa chake omwe alibe ndalama zambiri pakulimbitsa thupi, amatha kulemera m'malo moika minofu.

Pogwirizana ndi zopangira zokometsera kuti mukhale ndi minofu, ndikofunikira kuchita zolimbitsa thupi komanso kulimbitsa thupi, chifukwa izi zimathandizira kutaya mafuta ndikupeza mafuta owonda.

Zowonjezera zokometsera kuti mukhale ndi minofu

Njira yokometsera yokhalira yolimbitsa minofu imagwiritsa ntchito zinthu zachilengedwe zokha ndipo ndiyothandiza kupititsa patsogolo kukula kwa minofu ya iwo omwe amachita masewera olimbitsa thupi pafupipafupi, chifukwa ili ndi mphamvu zambiri komanso mapuloteni, omwe amachititsa kuti minofu ikhale yolimba.

Zosakaniza

• Linseed;
• Yisiti ya Brewer;
• Tirigu nyongolosi;
• Sesame;
• Mafuta okugudubuza;
• Mtedza;
• Guarana ufa.

Kukonzekera akafuna

Ikani supuni 2 za chilichonse chosakaniza mu chidebe ndikutsekedwa mwamphamvu.

Kukonzekera puloteni yokomera kugwedeza ingomenya mu blender supuni 3 zodzaza ndi izi ndi nthochi 1 ndi galasi limodzi la mkaka wonse. Kugwedeza kuyenera kutengedwa atangotha ​​kukonzekera, akamaliza masewera olimbitsa thupi.

Ndikofunika kuti chithandizocho chizikhala chidebe chotsekedwa bwino, pamalo owuma, otetezedwa ku kuwala.

Zambiri zaumoyo

Chidziwitso cha thanzi la galasi lanjenjemera ili ndi supuni 3 zodzaza ndi zopangira zokometsera, nthochi 1 ndi galasi limodzi la mkaka wonse.

Kugwedeza kumeneku kumakhala ndi thanzi labwino, kuli ndi mapuloteni ambiri, kuli ndi mafuta ndi chakudya chokwanira m'thupi ndi ulusi womwe umayang'anira matumbo ndikukhazikika. Onani njira ina yosinthira zotsatira za masewera olimbitsa thupi: Phunzirani zomwe mungadye pophunzitsa kuti mukhale ndi minofu ndikuchepetsa.

Zipatso za smoothie zokhala ndi oats ndi batala wa chiponde

Vitamini wa zipatso wokhala ndi oats ndi njira ina yowonjezerapo yopezera minofu ndipo itha kudyedwa ngati chotukuka masana kapena musanaphunzire. Popeza ili ndi batala wa chiponde, mavitaminiwa ali ndi mapuloteni ambiri ndi mafuta, kuwonjezera mphamvu yopanga mphamvu pophunzitsa ndikulimbikitsa kusintha kwa minofu. Dziwani zabwino za batala.

Zosakaniza

• Nthochi;
• Supuni 1 ya batala;
• Supuni 2 za oats;
• 250 ml ya mkaka.

Kukonzekera akafuna

Dulani nthochi muzidutswa ndikuyika blender pamodzi ndi zosakaniza zina ndikumenya mpaka itakhala yosasinthasintha.

Zambiri zaumoyo

Onani mu kanema pansipa malangizo ena pazomwe mungadye kuti muwonjezere kuchuluka kwa minofu: