Chii Chatinofanira Kudya Kuvaka Tsandanyama? The Fastest-Muscle-Building Foods

"Chii chatinofanira kudya kuti tivake tsandanyama?" Ndiyo imwe yemibvunzo yakakosha yeavo vanoda kuvaka tsandanyama. Nokuda kweizvi, kudya kwakakosha sekuita muviri. Chokutanga pane zvose, zvakakosha kupikisa muviri nekuita basa rekuita. Zvisinei, hazvizokwanisike kufambira mberi pasina rubatsiro rwakakwana rwekudya. Saka chii chatinofanira kudya kuti tivake tsandanyama? "Ndezvipi zvekudya zvinokurumidza kugadzira tsandanyama?"

high protein foods Izvo zvakakosha pakuvaka tsandanyama, asi makabhohaidhiretsi nemafuta zvinodiwawo kupa simba.

Kana chinangwa chako chiri chekuvaka tsandanyama, unofanira kuedza kurovedza muviri nguva dzose uye kudya zvokudya zvinovaka tsandanyama mazuva ose.

Chii chatinofanira kudya kuti tivake tsandanyama?

zai

• Mazai chimwe chezvokudya zvakakosha zvekuvaka tsandanyama.
• Inopa mapuroteni emhando yepamusoro, mafuta ane hutano, B mavhitaminzi uye zvakakosha zvinovaka muviri secholine.
• Mapuroteni anoumbwa neamino acids. Mazai ane zvakawanda zve leucine, amino acid. Izvi zvakakoshawo pakuvaka tsandanyama.

Salmoni

• "Chii chatinofanira kudya kuti tivake tsandanyama?" patinoti salmon, isarudzo yakanaka. 
• 100 magiramu anopa anenge 17 magiramu emapuroteni. Iine anenge 2 magiramu e omega 3 fatty acids uye akati wandei akakosha B mavhitaminzi.

Zamu rehuku

• 100 magiramu emazamu ehuku ane anenge 26 magiramu epamusoro-soro mapuroteni.
• Zvakare zvakawanda niacin ve Vitamin B6 inowanikwa. Izvi zvinonyanya kukosha kune avo vanoita maekisesaizi.

Yogati

• Yogati ine huwandu hwakawanda hweprotein.
• Chinogara chiri chikafu chakanaka. Kunyanya kana inodyiwa mushure mekurovedza muviri kana usati waenda kunorara, inobatsira nekuda kwekusanganiswa kwekukurumidza uye kunonoka kugaya mapuroteni.

Tuna

• Tuna "Chii chatinofanira kudya kuti tivake tsandanyama?" Kana tichitaura, chinofanira kuva chikafu chinouya mupfungwa.
• 100-giramu inoshumira ine magiramu makumi maviri eprotein, pamwe nehuwandu hwakawanda hwevhithamini B, kusanganisira vhitamini A, vhitamini B20, niacin uye vhitamini B12. 
• Izvi zvinovaka muviri zvakakosha kune hutano hwese pamwe nesimba uye kuita maekisesaizi.

nyama tsvuku yakaonda

• Nyama tsvuku ndeimwe yesarudzo dzakanakisa dzekutsigira mhasuru kuwana pasina kuwedzera mamwe macalorie ekuvaka tsandanyama. 
• Semuenzaniso, 100 gramu ye70% yemombe yakaonda ine 228 macalorie uye 15 magiramu emafuta.

Shrimp

• Shrimp Inenge mapuroteni chaiwo. 
• Rimwe nerimwe 100 giramu rinoshumira rine magiramu 18 eprotein, 1 gramu yemafuta uye zero makhahydrates. 
• Shrimp kushandiswa kwakakosha kuvaka mhasuru pasina kutora macalorie akawandisa.

Turkey breast

• 100 magiramu turkey zamu, ine anenge 25 magiramu emapuroteni uye anenge asina mafuta kana makhahydrates.
• Turkey zvakare yakanaka sosi ye niacin, iyo inobatsira muviri wedu kugadzirisa mafuta uye makabhohaidhiretsi. 
• Niacin, imwe yevhithamini B, inotsigira kugona kwemuviri kuita maekisesaizi uye inobatsira kuvaka tsandanyama nekufamba kwenguva.

bhinzi

• “Chii chatinofanira kudya kuti tisimbise tsandanyama?” sezvo mhando zhinji dzebhinzi dzinopa mhasuru dzisina kusimba. inowana nzvimbo yayo pakurongwa.
• Iyo yakakwirira mu magnesium, phosphorus uye iron, pamwe chete neyakanakisa sosi yefiber uye B mavitamini. 
• Nezvikonzero izvi, bhinzi inzvimbo yakanaka yeprotein yezvirimwa. 

Chickpeas

• ChickpeasIcho chitubu chakanaka chezvose makhahydrates uye mapuroteni. 240 magiramu ane 10 magiramu emapuroteni uye 12 magiramu carbohydrates, kusanganisira 50 magiramu faibha.
• Sezvinoita zvirimwa zvakawanda, mapuroteni ari mupeas ndeemhando yakaderera pane zviwanikwa zvemhuka. 
• Zvisinei, zvinodikanwa kuvaka tsandanyama nenzira yakadzikama.

mukaka

• mukakaInosanganisira musanganiswa weprotein, makhahydrates uye mafuta. 
• Zvakafanana nezvimwe zvigadzirwa zvemukaka, zvine mapuroteni anokurumidza uye anononoka kugaya. 
• Izvi zvinofungidzirwa kuti zvinobatsira mukukura kwemhasuru.

Almond

• ½ mukombe pasi almond (anenge 172 gramu) Inopa 16 magiramu emapuroteni uye yakawanda yevhitamini E, magnesium uye phosphorus.
• Almond haifaniri kudyiwa zvakanyanya. Imwe kapu yemaarumondi machena inopa anopfuura mazana mana emacalorie.

mupunga mutsvuku

• Yakabikwa mupunga mutsvuku195 magiramu ethyme inopa 5 magiramu eprotein uye ine makabhohaidhiretsi anodiwa kuwedzera basa remuviri.
• Idya zvinovaka zvine hutano zvemakabhohaidhiretsi, zvakaita semupunga webrown, wava pedyo nekurovedza muviri. Izvi zvinobvumira kurovedza muviri kwakawanda nekukurudzira muviri zvakanyanya kukura kwemhasuru.

sipinachi

• Muriwo wegirinhi uyu unonaka une macalorie mashoma, une mafuta mashoma, uye wakazara neantioxidants nemaamino acid akakosha. 
• Naizvozvo, "chii chatinofanira kudya kuti tivake tsandanyama?" Kana tichiti ndechimwe chezvokudya zvinogona kufarirwa.

Lentil

• nyemba dzako Iyo yakaderera mumakoriyori uye ine hutano-inosimudzira fiber uye antioxidants.
• Iwo mamineral akakosha ainawo anobatsira kudzivirira kuparara kwemhasuru uye kupera simba. 
• Inopa amino acids anobatsira kuvaka uye kusimbisa huturu hwemhasuru.
• Yayo yakaoma carbohydrate yemukati inobatsira kuchengetedza chiyero chesimba nekuvandudza mashandiro panguva yekurovedza muviri.

Nuts

• Nzungu senge walnuts, hazelnuts uye marudzi ese enzungu anobatsira mumhasuru. 
• Izvi zvinokonzerwa nehukuru hwayo hwehuwandu hwemafuta ane hutano uye amino acids. 
• Imwe neimwe 100-giramu inoshumira ine magiramu makumi maviri eprotein yepamusoro, iyo inogadziriswa nyore nyore.

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