Zakudya 15 Zabwino Kwambiri Zomwe Mungadye Mutatha Kutha

Zamkati

• 1-5. Kuchepetsa thupi
• 1. Beet saladi
• 2. Chivwende
• 3. Hummus ndi ndiwo zamasamba zosaphika
• 4. Veggie omelet
• 5. Apple kapena nthochi wokhala ndi chiponde
• 6-10. Pofuna kumanga minofu
• 6. Mkaka wa chokoleti
• 7. Whey mapuloteni kugwedeza
• 8. Nkhuku yokazinga ndi masamba owotcha
• 9. Cottage tchizi ndi zipatso
• 10. Pea mapuloteni ufa
• 11-15. Kwa marathons
• 11. Mbale ya Burrito
• 12. Penne ndi nkhuku ndi broccoli
• 13. Salimoni ndi mpunga ndi katsitsumzukwa
• 14. Mchere wa oatmeal wonyamula
• 15. Yogurt yachi Greek ndi zipatso ndi granola
• Mfundo yofunika

Kaya mumakonda kusewera mosangalala, mpikisano, kapena ngati gawo la zolinga zanu zonse, ndi njira yabwino yosinthira thanzi la mtima wanu.

Ngakhale chidwi chanu chimakhala chazakudya zomwe musanathamange, zomwe mumadya pambuyo pake ndizofunikira.

Kutengera zolinga zanu - monga kuchepa thupi, kupindula kwa minofu, kapena kumaliza kuthamanga kwakutali - zakudya zosiyanasiyana zimatha kukupindulitsani.

Nazi zakudya 15 zabwino kwambiri zomwe mungadye mutatha kuthamanga.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1-5. Kuchepetsa thupi

Kuchita masewera olimbitsa thupi ndi gawo lofunikira pamtundu uliwonse wa kuchepa thupi, ndipo ndikofunikira kwambiri kuti muchepetse kuchepa kwa thupi nthawi yayitali ().

Kuthamanga ndi masewera olimbitsa thupi omwe anthu ambiri amafuna kuti achepetse thupi, chifukwa amatha kuchita pafupifupi kulikonse komanso osagwiritsa ntchito zida zodula.

Nawa zakudya zisanu zabwino kwambiri zomwe mungadye mutatha kuthamanga pomwe cholinga chanu ndi kuchepa thupi.

1. Beet saladi

Beets ali ndi michere yambiri, mafuta ochepa, komanso gwero lolamulira njala, kuwapangitsa kukhala owonjezera pa saladi iliyonse.

Kuphatikiza apo, ali ndi ma nitrate azakudya zambiri, omwe ndi mankhwala omwe amathandiza thupi lanu kutulutsa nitric oxide, imodzi mwama molekyulu ofunikira kwambiri athanzi la magazi.

Kafukufuku wasonyeza kuti zakudya za nitrate zochokera ku beets ndi ndiwo zina zamasamba zomwe zili ndi nitrate, monga sipinachi ndi arugula, zitha kuwonjezera magwiridwe antchito ndikuchedwa kutopa (,).

Pogwiritsa ntchito masamba osakaniza a saladi monga maziko anu, onjezerani nyemba yophika ndi yamchere yophika pamwamba ndi tchizi cha mbuzi zikuphwanyika.

Malizitsani saladiyo ndi vinyo wosasa wa basamu ndikuwonjezera mchere ndi tsabola kuti mulawe. Ngati mukufuna chakudya chambiri chokwanira pambuyo pake, onjezerani nandolo, dzira lowira kwambiri, kapena pang'ono la salimoni kuti muwonjezere mapuloteni.

2. Chivwende

Chipatso chomwe amakonda kwambiri m'nyengo yachilimwe, mavwende amakhala ndi ma calories ochepa ndipo ndi gwero labwino lazomera ziwiri zamphamvu - citrulline ndi lycopene.

Mofanana ndi ma nitrate azakudya, citrulline imathandizira thupi lanu kupanga nitric oxide ndipo imachedwetsa kutopa ndikuchepetsa kupweteka kwa minofu (,,).

Madzi okhala ndi 91% polemera, mavwende amathanso kukuthandizani kuthanso madzi mukamatha kuthamanga ().

Mutha kusangalala ndi chivwende chokha kapena kuchiwonjezera pazakudya zina monga masaladi pachakudya chodzadza kwambiri.

Sakanizani tomato wa chitumbuwa, anyezi wofiira, magawo a arugula, ndi feta tchizi ndi mavwende a cubed kuti mukhale ndi zakudya zopatsa thanzi. Ngati mukufuna, valani saladiyo ndi mafuta ndi mandimu.

3. Hummus ndi ndiwo zamasamba zosaphika

Hummus imafalikira makamaka kuchokera ku nyemba zosungunuka za garbanzo, zotchedwanso nsawawa, komanso zinthu zina zingapo, monga maolivi, adyo, mandimu, ndi mchere.

Ndi gwero labwino la mapuloteni azomera, omwe amapereka pafupifupi magalamu 8 pa 3.5-ounce (100-gramu) potumikirapo ().

M'malo mogwiritsa ntchito tchipisi kuti mulowe mu hummus, sankhani kalori wochepa, ndiwo zamasamba zokhala ndi michere yambiri monga kaloti, tsabola belu, udzu winawake, radishes, ndi kolifulawa.

4. Veggie omelet

Odzaza mavitamini, mchere, mafuta athanzi, komanso mapuloteni apamwamba, mazira ndi amodzi mwamphamvu zachilengedwe zopatsa thanzi.

Kafukufuku akuwonetsa kuti chakudya cham'mawa chokhala ndi dzira chimathandizira kuchepetsa thupi mukaphatikiza ndi zakudya zochepa. Izi zimapangitsa omelet kukhala chisankho chabwino cham'mawa cham'mawa (,,).

Onetsetsani sipinachi yatsopano, tomato wodulidwa, tchizi, anyezi, ndi bowa kuti mudye chakudya cham'mawa chokoma, chopatsa thanzi.

5. Apple kapena nthochi wokhala ndi chiponde

Maapulo ndi nthochi amaphatikizana bwino ndi mabotolo a mtedza monga batala wa chiponde.

Ma carbs achilengedwe ochokera ku chipatso ndi mafuta ochokera ku chiponde amagwira ntchito molumikizana kuti zikuthandizireni kuti muchepetse kuthamanga kwanu komanso kuwongolera njala yanu tsiku lonse (12).

Chifukwa batala wa kirimba umakhala ndi zopatsa mphamvu zambiri, khalani ndi supuni 2 yotumikira, kapena kukula kwa mpira wa ping pong.

Chidule Sankhani zakudya zopatsa mphamvu zochepa, mukatha kuthamanga kuti muthane ndi zolinga zanu. Izi zimaphatikizapo hummus, veggie omelet, ndi beet kapena mavwende saladi.

6-10. Pofuna kumanga minofu

Kuthamanga - kuphatikiza ndi kunyamula - ndi njira yabwino kukuthandizani kuwotcha mafuta owonjezera, kukhala ndi mtima wathanzi, ndikumanga minofu.

Nazi zakudya zisanu zabwino kwambiri zomwe mungadye mutatha kuthamanga pomwe cholinga chanu ndi kupindula kwa minofu.

6. Mkaka wa chokoleti

Mkaka wa chokoleti ndi chakumwa chokwanira pambuyo pothamanga.

Amadzaza ndi mapuloteni apamwamba komanso ma carbs othamanga mwachangu kuti athane ndi mphamvu komanso kuwonjezera mphamvu.

Mofananamo ndi zakumwa zambiri zakumwa zolimbitsa thupi, mkaka wa chokoleti wochepa kwambiri uli ndi 4: 1 carb-to-protein ratio ().

Kafukufuku m'modzi wamasabata asanu mwa achinyamata adapeza kuti mkaka wa chokoleti udawonjezera mphamvu ya 12.3% pamakina osindikizira a benchi ndi masewera olimbitsa thupi, poyerekeza ndi chakumwa chama carbohydrate ().

Kuphatikiza apo, kuwunikanso kafukufuku wa 12 kwapeza kuti mkaka wa chokoleti umapindulitsanso chimodzimodzi kapena zabwino kwambiri poyerekeza masewera olimbitsa thupi, poyerekeza ndi zakumwa zina zotchuka zochira ().

7. Whey mapuloteni kugwedeza

Mapuloteni agwedezeka kwazaka zambiri ndipo ndiosankha kwa anthu ambiri omwe akufuna kupanga minofu.

Ngakhale pali mitundu ingapo yamapuloteni ufa, whey protein ndi imodzi mwazisankho zabwino kwambiri pakupanga minofu mutathamanga (,,).

Thupi lanu limagaya ndikumwa mapuloteni ofotokoza mkakawa mwachangu.

Poyerekeza ndi mitundu ina ya ufa wa protein, monga casein kapena soya, whey protein imanyamula ma amino acid asanu ndi anayi ofunikira thupi lanu limafunikira kuyamba ntchito yolimbitsa minofu ().

Mu blender, sakanizani 1-2 mapuloteni a whey ndi madzi mpaka osalala. Ngati mukufuna kubweza kalori ndi mapuloteni, gwiritsani ntchito mkaka m'malo mwa madzi. Onjezerani zipatso zachisanu kapena batala wa mtedza kuti mukhale ndi zakudya zowonjezera komanso zokometsera.

Whey protein ufa amapezeka kwambiri m'misika, m'masitolo apadera, komanso pa intaneti.

8. Nkhuku yokazinga ndi masamba owotcha

Chicken ndi mapuloteni apamwamba kwambiri.

Chifuwa cha nkhuku cha 4-ounce (112-gramu) chimanyamula magalamu 27 a mapuloteni, omwe ndi okwanira kuyambitsa njira yomanganso minofu mutatha ().

Komabe, nkhukuzi zimatha kukhala zokha zokha, choncho khalani ndi mbali yamasamba okazinga ndi nkhuku yanu yokazinga.

Kolifulawa, ziphuphu za Brussels, broccoli, bowa, zukini, ndi katsitsumzukwa ndizofunikira kwambiri. Onjezerani maolivi, adyo, ndi mchere ndi tsabola kuti mulawe zina.

9. Cottage tchizi ndi zipatso

Cottage tchizi ndi gwero labwino kwambiri la mapuloteni ndi calcium.

Chikho chimodzi (226 magalamu) a kanyumba kanyumba kakang'ono kwambiri kamapereka magalamu 28 a protein ndi 16% ya Daily Value (DV) ya calcium ().

Tchizi tating'onoting'ono timakhalanso ndi sodium, electrolyte yotayika thukuta mukamachita masewera olimbitsa thupi ().

Tchizi tating'onoting'ono tomwe tili ndi zipatso zatsopano, magawo a pichesi, kapena mavwende kapena mipira yowonjezera ma antioxidants, mavitamini, ndi mchere.

10. Pea mapuloteni ufa

Ngati muli ndi zoletsa pazakudya kapena kutsatira zakudya zopangidwa ndi chomera, ufa wa mtola ndi njira yabwino kwambiri yopangira ufa wa mkaka.

Kuwonjezera pa ufa wa mtola kumapereka njira yabwino yowonjezera kuchuluka kwa mapuloteni.

Ngakhale kafukufuku wazotsatira zamatenda a mtola pakukonzanso minofu ndikuchira kwa othamanga opirira akusowa, kwawonetsedwa kuti kumawonjezera mapuloteni am'mimba - njira yomanga minofu - yofanana ndi whey protein ()

Pakafukufuku wamasabata asanu ndi atatu mwa anthu 15 omwe amaphunzitsidwa mwamphamvu kangapo kanayi pa sabata, kumwa mapuloteni a mtola asanayambe kapena atachita masewera olimbitsa thupi adatulutsa zotsatira zofananira ndi mavitamini a Whey okhudzana ndi makulidwe amphamvu yamphamvu ().

Kuti mupindule ndi mapuloteni a nsawawa, sakanizani ufa wa 1-2 ndi madzi, mkaka, kapena mkaka wopangidwa ndi chomera mpaka utakhazikika.

Ngati mukufuna kuyesa pea protein ufa, mutha kuipeza kwanuko kapena pa intaneti.

Chidule Funani magwero apamwamba a mapuloteni monga mapuloteni ogwedezeka kapena nkhuku ndi veggies kuti mupititse patsogolo kukonza kwa minofu ndikukula mutatha kuthamanga.

11-15. Kwa marathons

Kuphatikiza pa njira yolimbitsira mafuta isanachitike komanso mkati, muyenera kukhala ndi malingaliro atatha mpikisano mukamachita nawo mpikisano.

Cholinga cha chakudya cham'mbuyo-mpikisano ndikubwezeretsanso michere yomwe mudataya pa marathon ndikupatsanso zida zomangira kuti minyewa izichira.

Makamaka, chakudya chanu cham'mbuyo mukatha kukhala ndi mapuloteni okwanira, komanso ma carbs ambiri kuti abwezeretsenso magulu anu a glycogen, omwe ndi osungira thupi lanu a carbs (,,).

Kuphatikiza apo, mudzafunika kuphatikiza mchere m'malo mwa sodium yotayika thukuta. Zakudya zokhala ndi sodium zimathandizanso kuti madzi asungidwe posakanikirana ndi madzi kuti abwezeretsenso madzi pambuyo pake ().

Nawa zakudya zisanu zabwino kwambiri zomwe mungadye mutatha kuthamanga marathon.

11. Mbale ya Burrito

Mbale ya burrito ili ndi chilichonse chomwe mungapeze mu burrito - ingoyikani mu mphika.

Ngakhale atha kukhala ndi chakudya chochuluka kapena chaching'ono momwe mungafunire, ayenera kukhala ndi ma carbs ambiri komanso mapuloteni oyambira kuyambiranso ndikubwezeretsanso malo anu ogulitsa magetsi.

Gwiritsani ntchito mpunga wofiirira kapena woyera pamodzi ndi nyemba zakuda kapena pinto monga maziko a mbale yanu ya burrito. Kenaka, ikani pamwamba pake ndi puloteni wonenepa, monga ng'ombe kapena nkhuku. Mutha kuyika masamba omwe mwasankha ndikuwonjezera kirimu wowawasa, tchizi, ndi salsa.

12. Penne ndi nkhuku ndi broccoli

Penne ndi nkhuku ndi broccoli yodzaza ndi ma carbs athanzi komanso mapuloteni apamwamba - abwino pambuyo pa mpikisano wothamanga.

Phikani choleni molingana ndi phukusi, ndikuwonjezera broccoli m'mphindi ziwiri zapitazi zophika.

Pamene pasitala ikuwotcha, perekani mafuta a maolivi mu skillet pamoto wapakati, kuphika nkhuku, kenako ndikudule.

Pomaliza, phatikizani pasitala ndi broccoli ndi nkhuku ndi adyo mu mbale yayikulu ndikuwaza chilichonse ndi tchizi cha parmesan ngati mukufuna.

13. Salimoni ndi mpunga ndi katsitsumzukwa

Salmoni sikuti imangopanga zomanga thupi zambiri komanso imakhala ndi omega-3 fatty acids wathanzi.

Chifukwa cha mphamvu zawo zotsutsana ndi zotupa, omega-3 fatty acids aphunziridwa chifukwa chothandizira kuchepetsa chiwopsezo cha matenda amtima, kuchepa kwamaganizidwe, ndi khansa zina, kuphatikiza khansa ya m'mawere ndi yoyera (,,, 32).

Kuphatikiza apo, adalumikizidwa ndikuchita masewera olimbitsa thupi, ndikupangitsa kuti nsomba ikhale yabwino kwambiri pambuyo pa marathon (,,).

Phatikirani nsomba ndi makapu angapo a mpunga ndi nthungo za katsitsumzukwa kuti mudye chakudya chokwanira, cham'mbuyo marathon.

14. Mchere wa oatmeal wonyamula

Oatmeal ndimtundu wapamwamba kwambiri wa carb ndipo umakhala ndi beta-glucan, mtundu wa ulusi wosungunuka womwe umalumikizidwa ndi maubwino angapo azaumoyo, monga chitetezo cha mthupi komanso kuchepa kwa matenda amtima (,,,).

Ngakhale amakonda kudya kadzutsa, ndichisankho chabwino pambuyo pa mpikisano wothamanga, makamaka mutanyamula zinthu zina zowonjezera zomanga thupi ndi zopatsa mphamvu.

Phikani oatmeal mumkaka ndikuwuthira ndi tizidutswa ta sitiroberi, nthochi, kapena mbewu za chia. Mtedza, monga walnuts kapena amondi, umawonjezeranso zabwino. Onjezani uchi, perekani kokonati, kapena onjezerani tchipisi tating'onoting'ono tating'onoting'onoting'ono ta makilogalamu owonjezera ndi kukoma.

15. Yogurt yachi Greek ndi zipatso ndi granola

Yogurt yachi Greek ndiyokwera kwambiri mu protein kuposa yogurt yanthawi zonse.

Chikho chimodzi cha 2/3-chikho (150-gramu) chotengera yogurt yachi Greek chimanyamula magalamu 15 a mapuloteni, poyerekeza ndi magalamu 5 amtundu wofanana wa yogurt (,).

Zipatso ndi granola zimawonjezera ma carbs owonjezera, mavitamini, ndi mchere kuti mupititse patsogolo kuchira kwanu pambuyo pa mpikisano.

Chidule Sankhani ma carb apamwamba, zakudya zamapuloteni atatha mpikisano wanu wamtunda kapena mtunda wautali kuti muthandize kupezanso minofu ndikubwezeretsanso malo anu ogulitsa magetsi.

Mfundo yofunika

Kuthamanga ndi masewera olimbitsa thupi omwe anthu ambiri amasangalala kuti akhale athanzi.

Ngakhale chidwi chimayang'ana kwambiri pazomwe mungadye musanafike njirayo kapena chopondera, musaiwale kuyatsa mafuta pambuyo pake kuti muyambenso kuchira.

Kudya zakudya zopatsa thanzi, zonenepetsa kungathandize kuchepetsa thupi ukatha kuthamanga, pomwe kusankha mapuloteni apamwamba kumatha kupindulitsa kulimbitsa minofu.

Ngati mwangomaliza kumene kuthamanga kapena kuthamanga mtunda wautali, ikani chakudya cham'mwamba kwambiri, chakudya chokhala ndi mapuloteni ambiri kuti minyewa yanu ibwezeretse komanso kuwonjezera mafuta.