Zakudya zopeza minofu

Mazira

Zakudya zopezera minofu ndizofunikira monga kuchita masewera olimbitsa thupi. Ngati cholinga chanu ndikulimbitsa minofu, muyenera kulimbana ndi thupi lanu pochita masewera olimbitsa thupi kwinaku mukuwachirikiza ndi chakudya choyenera.

Dziwani ndi zakudya ziti zomwe sizingasowe mu zakudya zanu komanso zakudya zabwino kwambiri kuti mupeze minofu, zonse za nyama komanso zoyenera nyama zamasamba ndi zamasamba.

Zakudya ndi minofu

Minofu ya minofu

Pali zakudya zambiri kuti mukhale ndi minofu yambiri. Ambiri a iwo ali ndi mapuloteni ambiri. Mapuloteni ndi ofunikira, chifukwa amathandizira minofu yanu kuti ichiritse ndikukula mutaphunzitsidwa.

Koma kuphunzira kuti mupeze minofu ndi ntchito yovuta kwambiri mthupi, ndichifukwa chake mapuloteni sikokwanira. Zakudya ndi mafuta ndizofunikanso. Izi zimagwira gawo lofunikira pakudya kwa othamanga chifukwa cha jakisoni wawo wamagetsi.

Pamndandanda wotsatira mupezanso zakudya zokhala ndi mavitamini ndi michere yambiri. Ndipo ndichakuti, kuti tithe kuchita bwino kwambiri panthawi yolimbitsa thupi, sitingasiye michere iliyonse pambali. Thupi la othamanga limafunikira phukusi lathunthu.

Salimoni

Salimoni

Nsomba iyi imadziwika kuti ndi yothandiza kwambiri kupeza minofu. Chifukwa chake ndi chanu kudya kwambiri mapuloteni, yomwe imayima pafupifupi magalamu 20 a mapuloteni pa magalamu 100 alionse a chakudyachi.

Anthu omwe akufuna kupeza minofu, komanso othamanga onse ambiri, atha kupindula kwambiri ndi omega 3 fatty acids. Salmon ili ndi omega 3 yambiri, mafuta ofunika kwambiri a minofu. Ndipo ngati sizinali zokwanira, timapezanso mavitamini angapo a gulu B.

Tinsomba

Nsomba zamzitini

Kuphatikiza pakupereka mozungulira 25 magalamu a mapuloteni pa 100 ya chakudya, tuna akuimira jakisoni wabwino wamavitamini, kuphatikiza vitamini A, vitamini B12, niacin ndi vitamini B6.

Ngati tiwonjezerapo zake Wolemera mu omega 3 fatty acids (yokhudzana ndi thanzi la minofu) ndikosavuta kumvetsetsa chifukwa chake nsombayi ndiyotchuka kwambiri ndi omanga thupi.

Chifuwa cha nkhuku

Chifuwa cha nkhuku

Kusapeza mapuloteni okwanira kumatha kukulepheretsani kukwaniritsa zolimbitsa thupi. Ogwirizana ndi omanga thupi, chifuwa cha nkhuku chodzaza ndi mapuloteni, kufika magalamu 31 mu magalamu 100.

Chakudya ichi imaperekanso niacin ndi vitamini B6. Zakudyazi zimathandiza thupi kugwira bwino ntchito mukamachita masewera olimbitsa thupi.

Nyama yofiyira

Nyama yofiyira

Ng'ombe imatha kukulitsa kuchuluka kwa minofu yomwe imapezeka kudzera pakuphunzitsa mphamvu. Chifukwa chake ndi chakuti yodzaza ndi mapuloteni, kuphatikiza mavitamini B, mchere, ndi chilengedwe.

Kusunga ma calorie a nyama ndi lingaliro labwino ngakhale mutayesetsa kupeza minofu. Pachifukwa ichi ndibwino kuti musankhe nyama zowonda zamafuta ochepa.

Dzira

Mazira

Mazira nthawi zonse amawoneka pamndandanda wazakudya zomwe amakonda kwambiri kuti mukhale ndi minofu. Ndipo sizosadabwitsa, chifukwa mapuloteni omwe amapereka ndi othandiza kwambiri minofu. Chakudya ichi muli leucine, amino acid amene amathandiza pomanga thupi.

Ubwino wina wotenga mazira poyerekeza ndi kuchuluka kwa minofu ndikupereka kwake kwa choline, komwe kuchedwa kuyamba kutopa panthawi yochita masewera olimbitsa thupi. Komanso sitiyenera kunyalanyaza mavitamini B mwamphamvu.

Yogurt yachi Greek

yogati pa kadzutsa

Mkaka phatikizani mapuloteni ofulumira komanso ochedwa. Kafukufuku wina akuwonetsa kuti izi zimalimbikitsa kuchuluka kwa minofu.

Yogurt yachi Greek ndiyabwino makamaka pankhaniyi. Ndipo ndikuti kukonzekera kwake kumapangitsa kuti mapuloteni ake azidya kuposa yogurt yanthawi zonse. Akatswiri ambiri amalangiza kudya yogurt wachi Greek mukaphunzitsidwa kuti mupange minofu.

Zakudya zambiri zomwe zimakuthandizani kuti mukhale ndi minofu yambiri

Mkaka wa ng'ombe

Otsatirawa ndi awa zakudya zina zomwe muyenera kuganizira kuphatikiza muzakudya zanu ngati mukufuna kupeza minofu:

  • Mkaka
  • Nyama yankhumba
  • Turkey bere
  • Mwendo
  • Chitseko
  • Mapuloteni ufa

Minofu ya minofu ndi zamasamba

Chikuku

Ngati ndinu wosadya zamasamba kapena wosadyeratu zanyama zilizonse ndipo muyenera kukhala ndi minofu yambiri, lingalirani zakudya zopanda nyama zomwe zimakhala ndi mapuloteni ambiri, monga mtedza, soya, tofu, nyemba, kapena nandolo. Mtedza umakhala woyamba ndi 34 magalamu a mapuloteni pa chikho chilichonse, otsatiridwa ndi soya (28) ndi tofu (20). Nyemba ndi nandolo zimapatsa magalamu 15 ndi 12 motsatana.

Quinoa ilibe mapuloteni ochulukirapo ngati zakudya zitatu zoyambirira (pafupifupi ma gramu 8 pa chikho), koma nthawi zambiri zimakhala m'gulu la zakudya zabwino kwambiri zopezera minofu. Izi ndichifukwa quinoa imapereka mlingo wabwino wa chakudya, Ndikofunika kwambiri kuti tipeze mphamvu yofunikira kuti tikhalebe achangu, komanso magnesium, mchere wofunikira pakugwiritsa ntchito minofu ndi minyewa.

Zomwezo zimaperekanso mpunga wofiirira. Mpunga wa Brown umakhala ndi magalamu 5 okha a mapuloteni pa chikho chimodzi, koma izi zimaphatikizidwa ndi chakudya chamagulu Amakuthandizani kugwira ntchito molimbika komanso kwanthawi yayitali.


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