Beet Ndi ndiwo zamasamba zokhala ndi michere yambiri, zopatsa mphamvu zochepa komanso zoletsa njala. Ndili ndi zakudya zambiri za nitrate, mankhwala omwe amathandiza thupi kupanga nitric oxide, imodzi mwa mamolekyu ofunika kwambiri pa thanzi la mitsempha ya magazi.
Kafukufuku wasonyeza kuti zakudya za nitrate zochokera ku masamba olemera kwambiri a nitrate monga beets, sipinachi, ndi arugula zimatha kupititsa patsogolo kuthamanga ndikuchedwa kutopa.
Mofanana ndi zakudya za nitrate, citrulline imathandizira thupi kupanga nitric oxide ndipo imachepetsa kupweteka kwa minofu pochedwa kutopa. Chivwende, chomwe chili ndi 91% ya madzi polemera, chimathandiza kulipira madzi omwe atayika pambuyo pa kuthamanga.
Hummus ndi masamba obiriwira
humusKwenikweni ndi appetizer yopangidwa kuchokera kuzinthu zingapo monga mafuta a azitona a chickpea, adyo, madzi a mandimu, ndi mchere. Nkhuku ndi gwero labwino la mapuloteni.
Mutha kuwonjezera masamba otsika kwambiri, masamba opatsa thanzi monga kaloti, tsabola wa belu, udzu winawake, radishes ndi kolifulawa ku hummus.
Omelet wamasamba
Odzaza ndi mavitamini, mchere, mafuta athanzi komanso mapuloteni apamwamba kwambiri, mazira ndi chakudya chambiri.
Kafukufuku akuwonetsa kuti chakudya cham'mawa chokhala ndi dzira chikhoza kuonjezera kuwonda pamene chikuphatikizidwa ndi zakudya zochepa zama calorie.
Kwa iwo omwe amathamanga m'mawa, omelet ndi njira yomwe imatha kudyedwa m'mawa. Sakanizani ndi sipinachi yatsopano, tomato, tchizi wodulidwa, anyezi ndi bowa kuti mudye chakudya cham'mawa chokoma komanso chopatsa thanzi.
Kuthamanga - kuphatikizapo kulemera - kumathandiza kuwotcha ma calories owonjezera, kuteteza thanzi la mtima, ndi kumanga minofu. Ngati cholinga chanu ndikumanga minofu, zakudya zotsatirazi zikhoza kukondedwa mutatha kuthamanga.
Mkaka wa chokoleti
Mkaka wa chokoletiNdi chakumwa chopatsa thanzi. Imadzaza ndi mapuloteni apamwamba kwambiri komanso chakudya chofulumira kugayidwa kuti minofu ibwererenso ndikuwonjezera mphamvu.
Kafukufuku wa masabata a 5 mwa achinyamata adapeza kuti mkaka wa chokoleti umapangitsa kuti mphamvu zowonjezera 12,3% ziwonjezeke panthawi yolimbitsa thupi poyerekeza ndi chakumwa cha carbohydrate.
Whey protein kugwedeza
Mapuloteni ogwedeza ndi njira yabwino kwa anthu ambiri omwe akufuna kupanga minofu.Whey mapuloteni, Ndi imodzi mwazinthu zabwino kwambiri zopangira minofu pambuyo polimbitsa thupi.
Thupi limagaya msanga ndi kutenga puloteni yochokera ku mkaka.
Poyerekeza ndi mitundu ina ya mapuloteni a ufa monga casein kapena soya, mapuloteni a whey ali ndi ma amino acid asanu ndi anayi omwe thupi limafunikira kuti liyambe ntchito yomanga minofu.
Nkhuku yokazinga ndi masamba
Nkhuku ndi puloteni yapamwamba kwambiri, yowonda. Mukhoza kuwonjezera masamba monga kolifulawa, broccoli, bowa, zukini, ndi katsitsumzukwa ku nkhuku yokazinga ndikudya kuti mumange minofu mukatha kuthamanga.
Cottage tchizi ndi zipatso
Cottage tchizi ndi gwero labwino kwambiri la mapuloteni ndi calcium. Imakhalanso ndi sodium yambiri, electrolyte yomwe imatayika chifukwa cha thukuta panthawi yochita masewera olimbitsa thupi.
Kuti muwonjezere ma antioxidants, idyani zipatso zatsopano zomwe zili ndi mavitamini ndi mchere wokhala ndi kanyumba tchizi.
Pea protein powder
Pea protein ufa ndi njira yabwino yopangira minofu mukatha kuthamanga powonjezera kuchuluka kwa mapuloteni. Kuti mupindule ndi mapuloteni a nandolo, sakanizani makapu 1-2 a ufa ndi madzi, mkaka, kapena mkaka wopangidwa ndi zomera mpaka ufa.
Monga mukudziwa, chakudya cham'mawa ndi chakudya chofunikira ndipo chiyenera kukhala chopatsa thanzi kwambiri pakati pazakudya. Mukhoza kudya chifuwa cha nkhuku ndi mpunga wa bulauni. Zimakupangitsani kukhala okhuta kwa nthawi yayitali ndipo simukhala ndi chilakolako chochuluka cha chakudya cha tsiku lonse.
Phindu: Nkhuku imakhala ndi selenium, yomwe imachepetsa chiopsezo cha nyamakazi pambuyo pake.
Salimoni
Zikafika pazakudya zam'nyanja, sipangakhale njira ina yabwinoko kuposa nsomba. Yodzaza ndi omega 3 fatty acids ndi antioxidants, salimoni imalola thupi kuchira msanga.
Mukhoza kuphika nsomba za nsomba ndi mbatata yophika ndi masamba ophika. Onjezerani mafuta pang'ono a azitona kuti mukhale ndi thanzi labwino.
Phindu: Salmoni imathandizira kugwira ntchito kwa ubongo ndikuchepetsa kuchuluka kwa kuchedwa kwachidziwitso mwa okalamba.
nthochi
Ma Carbs ali ndi rap yoyipa, koma osati pakati pa othamanga. Wothamanga aliyense kapena wothamanga ayenera kudya chakudya chokwanira kuti awonjezere mphamvu.
Sakanizani zosakaniza ndi mkaka wosakanizidwa, nthochi ndi sitiroberi mu blender ndikusiya kuti zipume kwa mphindi ziwiri. Mutha kuwonjezera madzi a mandimu malinga ndi kukoma kwanu.
Phindu: Nthochi ndi kuphatikiza kwapadera kwa mavitamini, mchere ndi chakudya chamafuta omwe amathandizira kupirira pakati pa othamanga.
Saladi ya zipatso
Zipatso ndi zokoma, zowutsa mudyo komanso gwero labwino kwambiri la mavitamini. Kudya zipatso ndi kumwa madzi mukathamanga m'mawa ndikwabwino kwa thanzi.
Mukhoza kudya malalanje, maapulo, mabulosi akuda ndi manyumwa. Ali ndi ma antioxidants ndipo ndi abwino kwa chakudya cham'mawa chathanzi.
Phindu: Zipatso monga mphesa ndi kiwi zili ndi ma antioxidants ndi fiber zomwe zimasunga kuthamanga kwa magazi komanso kusintha moyo wabwino.
masamba
Kudya masamba ndi lingaliro labwino kuyamba tsiku mwamphamvu. Lili ndi antioxidants, mapuloteni, mavitamini ndi mchere zomwe zimalimbitsa thupi, zimathandiza kumanga minofu yowonda komanso kulimbikitsa chitetezo cha mthupi.
Maamondi ndi zakudya zomwe othamanga amakonda kwambiri. Koma, ndithudi, simungangokhala ndi maamondi pa kadzutsa mukatha kuthamanga. Mutha kuzidya powonjezera pa mbale ya phala.
Phindu: Maamondi ndi abwino kwa khungu. Amachepetsa chiwopsezo cha matenda onse omwe amawopseza moyo mwa kulimbikitsa mosalekeza ndi mavitamini ndi mchere.
Anagulung'undisa oats
Anagulung'undisa oats Ndi chakudya choyenera kwa othamanga. Lili ndi mapuloteni ambiri, fiber ndi chakudya. CHIKWANGWANI chimakupangitsani kumva kukhuta, motero kupewa kudya kwambiri.
