Kodi Tiyenera Kudya Chiyani Kuti Timange Minofu? Zakudya Zachangu Zomanga Minofu

"Tiyenera kudya chiyani kuti timange minofu?" Ndi imodzi mwa mafunso ofunika kwambiri omwe akufuna kumanga minofu. Pachifukwa ichi, zakudya ndizofunikira monga zolimbitsa thupi. Choyamba, m'pofunika kutsutsa thupi ndi masewera olimbitsa thupi. Komabe, sikutheka kupita patsogolo popanda chithandizo choyenera cha zakudya. Ndiye tiyenera kudya chiyani kuti timange minofu? "Zakudya zomanga minofu yothamanga kwambiri ndi ziti?"

zakudya zama protein ambiri Ndikofunikira pakumanga minofu, koma chakudya chamafuta ndi mafuta ndizofunikiranso kupereka mphamvu.

Ngati cholinga chanu ndikungopanga minofu, muyenera kuyesetsa kuchita masewera olimbitsa thupi pafupipafupi komanso kudya zakudya zolimbitsa thupi tsiku lililonse.

Kodi tizidya chiyani kuti timange minofu?

Dzira

• Mazira ndi chimodzi mwa zakudya zofunika kwambiri zomanga minofu.
• Amapereka mapuloteni apamwamba, mafuta athanzi, mavitamini a B ndi zakudya zofunika monga choline.
• Mapuloteni amapangidwa ndi amino acid. Mazira ali ndi leucine wambiri, amino acid. Izi ndizofunikiranso pomanga minofu.

Salimoni

• "Tiyenera kudya chiyani kuti timange minofu?" tikamati Salimoni, ndi chisankho chabwino kwambiri. 
• 100 magalamu amapereka pafupifupi 17 magalamu a mapuloteni. Lili ndi pafupifupi 2 magalamu a omega 3 mafuta acids ndi mavitamini B angapo ofunikira.

Mbere ya nkhuku

• 100 magalamu a nkhuku ya nkhuku imakhala ndi pafupifupi 26 magalamu a mapuloteni apamwamba kwambiri.
• Komanso zambiri niacin ve Vitamini B6 chapezeka. Izi ndizofunikira makamaka kwa omwe amachita masewera olimbitsa thupi.

Yogati

• Yogati Lili ndi kuchuluka kwa mapuloteni.
• Nthawi zonse ndi chakudya chabwino. Makamaka ikadyedwa mutatha kuchita masewera olimbitsa thupi kapena musanagone, imakhala yopindulitsa chifukwa cha kusakaniza kwa mapuloteni ofulumira komanso ofulumira kugaya.

Tuna

• Tuna "Tiyenera kudya chiyani kuti timange minofu?" Tikamanena chakudya, chiyenera kukhala chakudya chimene chimadza m’maganizo.
• Kutumikira kwa 100-gram kumakhala ndi 20 magalamu a mapuloteni, komanso mavitamini ambiri a B, kuphatikizapo vitamini A, vitamini B12, niacin ndi vitamini B6. 
• Zakudya izi ndizofunikira pa thanzi labwino komanso mphamvu ndi masewera olimbitsa thupi.

nyama yofiira yofiira

• Nyama yofiira ndi imodzi mwazosankha zabwino kwambiri zothandizira kupindula kwa minofu popanda kuwonjezera ma calories owonjezera kuti amange minofu. 
• Mwachitsanzo, magalamu 100 a 70% ya ng'ombe yowonda amakhala ndi ma calories 228 ndi 15 magalamu amafuta.

Shirimpi

• Shirimpi Ndi pafupifupi mapuloteni oyera. 
• 100 g iliyonse imakhala ndi 18 magalamu a mapuloteni, 1 gramu yamafuta ndi ziro chakudya. 
• Kudya shrimp ndikofunikira kuti mupange minofu popanda kudya zopatsa mphamvu zambiri.

Nyama ya Turkey

• 100 gm chifuwa cha Turkey, lili ndi pafupifupi 25 magalamu a mapuloteni ndipo pafupifupi alibe mafuta kapena chakudya.
• Dziko la Turkey ndi gwero labwino la niacin, lomwe limathandiza thupi lathu kupanga mafuta ndi chakudya. 
• Niacin, imodzi mwa mavitamini a B, imathandizira kuti thupi lizitha kuchita masewera olimbitsa thupi komanso limalimbitsa minofu pakapita nthawi.

nyemba

• "Tiyenera kudya chiyani kuti timange minofu?" Monga mitundu yambiri ya nyemba imapangitsa kuti minofu ikhale yowonda. amapeza malo ake pamndandanda.
• Lili ndi magnesium, phosphorous ndi chitsulo, komanso gwero labwino kwambiri la fiber ndi mavitamini a B. 
• Pazifukwa izi, nyemba ndi gwero labwino la mapuloteni opangidwa ndi zomera. 

Nkhuku

• NkhukuNdi gwero labwino lazakudya zama carbohydrate komanso mapuloteni. 240 magalamu ali ndi 10 magalamu a mapuloteni ndi 12 magalamu a chakudya, kuphatikizapo 50 magalamu a fiber.
• Monga momwe zimakhalira ndi zomera zambiri, puloteni yomwe ili mu nandolo ndi yotsika kwambiri kusiyana ndi zinyama. 
• Komabe, ndikofunikira kupanga minofu moyenera.

mkaka

• mkakaAmakhala ndi kusakaniza kwa mapuloteni, chakudya ndi mafuta. 
• Mofanana ndi zakudya zina za mkaka, zimakhala ndi mapuloteni ofulumira komanso ofulumira. 
• Izi zimaganiziridwa kuti ndizopindulitsa pakukula kwa minofu.

Amondi

• ½ chikho pansi amondi (pafupifupi 172 magalamu) Amapereka 16 magalamu a mapuloteni ndi kuchuluka kwa vitamini E, magnesium ndi phosphorous.
• Maamondi sayenera kudyedwa kwambiri. Kapu imodzi ya amondi oyera imapereka ma calories 400.

mpunga wabulauni

• Zophika mpunga wabulauni195 magalamu a thyme amapereka 5 magalamu a mapuloteni ndipo ali ndi chakudya chofunikira kuti muwonjezere masewera olimbitsa thupi.
• Idyani zakudya zopatsa thanzi, monga mpunga wabulauni, mutatsala pang'ono kuchita masewera olimbitsa thupi. Izi zimathandiza kuchita masewera olimbitsa thupi polimbikitsa thupi kwambiri kuti minofu ikule.

sipinachi

• Zamasamba zokoma zobiriwirazi zimakhala ndi zopatsa mphamvu zochepa, zimakhala ndi mafuta ochepa kwambiri, ndipo zimadzaza ndi ma antioxidants ndi ma amino acid ofunikira. 
• Chifukwa chake, "tiyenera kudya chiyani kuti timange minofu?" Tikamati, ndi chimodzi mwazakudya zomwe zingakondedwe.

Lentilo

• wa mphodza Ili ndi ma calories ochepa ndipo imakhala ndi fiber yolimbikitsa thanzi komanso ma antioxidants.
• Maminolo ofunikira omwe ali nawo amathandizira kupewa kuwonongeka kwa minofu ndi kutaya madzi m'thupi. 
• Amapereka ma amino acid omwe amathandiza kumanga ndi kulimbitsa minofu yowonda.
• Ma carbohydrate ake ovuta amathandizira kukhalabe ndi mphamvu pakuwongolera magwiridwe antchito panthawi yolimbitsa thupi.

Mtedza

• Mtedza monga walnuts, hazelnuts ndi mitundu yonse ya mtedza zimathandiza kuti minofu ikhale yochuluka. 
• Izi ndichifukwa choti ali ndi mafuta athanzi komanso ma amino acid. 
• Gawo lililonse la magalamu 100 lili ndi magalamu 20 a mapuloteni apamwamba kwambiri, omwe amakonzedwa mosavuta.

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