Zvikafu zvekuwana muswe muswe

Mazai

Chikafu chekuwana mhasuru chakakosha sekurovedza muviri mukuvaka muviri wakasimba. Kana chinangwa chako chiri chekusimbisa mhasuru, iwe unofanirwa kupokana nemuviri wako kuburikidza nekurovedza muviri uchiri kuutsigira nechikafu chakakodzera.

Tsvaga izvo zvinovaka muviri zvisingakwanise kushomeka mukudya kwako uye ndezvipi zvakanaka zvekudya kuti uwane mhasuru, zvese zvezvakabva kumhuka uye izvo zvinokodzera vezvinomera uye mavegani.

Kudya uye mhasuru uremu

Tsvina yemhasuru

Kune zvakawanda zvekudya kuti uwane mhasuru. Vazhinji vavo vakapfuma mumapuroteni. Mapuroteni akakosha, sezvo iwo achibatsira mhasuru dzako kupora uye kukura mushure mekudzidziswa.

Asi kurovedzwa kuwana mhasuru ibasa rinonetsa kwazvo kumuviri, ndosaka mapuroteni asina kukwana. Carbohydrate nemafuta zvinodawo. Izvi zvinoita basa rakakosha mukudya kwevatambi nekuda kwekubaiwa kwavo kwesimba.

Mune inotevera rondedzero iwe unowanawo chikafu chakapfuma muvhithamini nemaminerari. Uye ndezvekuti, kuti tigone kuita zvakanyanyisa panguva yekurovedza muviri, hatigone kusiya chero chinovaka muviri parutivi. Mutumbi wevatambi unoda pasuru yakazara.

Salimoni

Salimoni

Ihove iyi inoonekwa seinoshanda kwazvo mukuwana mhasuru. Chikonzero ndechako yakakwira mapuroteni kudya, iyo inomira yakatenderedza magiramu makumi maviri eprotini yega yega magiramu e20 echikafu ichi.

Vanhu vanoda kuwana mhasuru, pamwe nevatambi vese zvavo, vanogona kubatsirwa zvakanyanya kubva ku omega 3 fatty acids. Salmon ine mwero wakakwira weomega 3, mafuta akakosha emhasuru. Uye sekunge izvo zvaive zvisina kukwana, isu tinowanawo muhove iyi mavitamini mashoma eboka B.

Tuna

Zvomumagaba tuna

Pamusoro pekupa zvakapoteredza 25 gramu epuroteni pa100 yechikafu, tuna inomiririra jekiseni rakanaka revhitamini, kusanganisira vhitamini A, vhitamini B12, niacin, uye vhitamini B6.

Kana isu tichiwedzera kune izvo zvake yakafuma mu omega 3 fatty acids (inoenderana nehutano hwemhasuru) zviri nyore kunzwisisa kuti nei hove iyi ichinyanyo kufarirwa nevakavaka muviri.

Chifuva chehuku

Chifuva chehuku

Kusawana mapuroteni akakwana kunogona kukutadzisa kuzadzisa zvinangwa zvetsandanyama yako. Yakabatana nevakavaka muviri, zamu rehuku rakazara nemapuroteni, inosvika 31 gramu mu100 gramu.

Chikafu ichi inopawo niacin uye vitamini B6. Izvi zvinovaka muviri zvinobatsira kuti muviri ushande zvakanaka panguva yekurovedza muviri.

Nyama tsvuku

Nyama tsvuku

Nzombe inokwanisa kuwedzera huwandu hwesimba hunowanikwa kuburikidza nekudzidziswa kwesimba. Chikonzero ndechekuti ndizvo yakatakura mapuroteni, pamwe nemaB mavitamini, zvicherwa, uye zvisikwa.

Kuchengeta nyama yako macalorie mukutarisa izano rakanaka kunyangwe paunenge uchiedza kuwana mhasuru. Neichi chikonzero zvinokurudzirwa kusarudza dzakaonda nyama dzakaderera mumafuta.

Egg

Mazai

Mazai anogara achionekwa pane zvinyorwa zvezvakada zvekudya kuti uwane mhasuru. Uye hazvishamise, nekuti mapuroteni avanopa anonyanya kubatsira mhasuru. Chikafu ichi ine leucine, amino acid inobatsira mukuvaka muviri.

Imwe mukana wekutora mazai zvine chekuita nekuwedzera kwemhasuru mashoma ndeye mupiro wayo we choline, iyo kunonoka kutanga kwekuneta panguva yekurovedza muviri. Uye isu hatifanire kuregeredza ane simba B mavitamini.

Yogurt yechiGiriki

yogati pakudya kwemangwanani

Dairy sanganisa nekukurumidza uye kunonoka kwekufananidza mapuroteni. Kumwe kutsvagurudza kunoratidza kuti chokwadi ichi chinokurudzira kuwedzera kwemhasuru.

Yogurt yechiGreek yakanyanya kunaka mune izvi. Uye ndeyekuti kugadzirira kwayo kunoita kuti mapuroteni ayo awedzere kupfuura ayo eyoga yogati. Nyanzvi zhinji dzinopa zano kudya yogati yechiGreek mushure mekudzidziswa kuvaka mhasuru.

Zvimwe zvekudya zvinokubatsira iwe kuti uwane mhasuru

Mukaka wemombe

Izvi zvinotevera zvimwe zvekudya zvaunofanira kufunga zvinosanganisira mukudya kwako kana iwe uchida kuwana mhasuru:

  • Milk
  • Nguruve chiuno
  • Turkey zamu
  • Gumbo
  • Curd
  • Mapuroteni upfu

Tsandanyama mass uye vegetarianism

Chickpeas

Kana iwe uri wezvirimwa kana vegan uye uchida kuwana tsandanyama, funga zvisiri zvemhuka zvekudya zvine huwandu hwakanyanya hweprotein, senge nzungu, soya, tofu, bhinzi, kana nhova. Nzungu dzinovamba ne 34 gramu eprotein pamukombe, inoteverwa zvakanyanya nesoya (28) uye tofu (20). Bhinzi nenyere zvinopa magiramu gumi nemashanu negumi nemaviri zvakateerana.

Quinoa haina kukwirira mupuroteni sezvakangoita zvekudya zvitatu zvakapfuura (anenge magiramu masere pamukombe), asi inowanzo kuve pakati pezvakanaka zvekudya zvekuwana mhasuru Izvi imhaka yekuti quinoa inopa mukana wakanaka wemakabohydrate, yakakosha kuwana simba rinodiwa kuti urambe uchishanda, pamwe ne magnesium, chicherwa chakakosha pakushanda kwemhasuru netsinga.

Izvo zvinoenda kune mupunga wakasviba. Mucheka mutsvuku une magiramu mashanu chete eprotein pamukombe, asi izvi zvinosanganiswa nemahydrohydrate akagwinya Ivo vanobatsira iwe kurovedza zvakanyanya uye kwenguva yakareba.


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako