Ukuze wakhe imisipha, kuyadingeka ukusebenza kokubili ejimini nasekhishini. Ngaphezu kokwenza ukuqeqeshwa kwe-cardio namandla, izakhi zokwakha imisipha ezifana namaprotheni nazo zibalulekile.
amaprotheniKubalulekile ekwakheni imisipha kanye nempilo yethu iyonke. Ngokwemvelo, isidingo samaprotheni siyanda phakathi nenqubo yokwakha imisipha. Ukudla okwakha imisipha ngeke nje kube ukudla okunamaphrotheni amaningi. Ama-carbohydrate anamafutha nanempilo nawo azoba abasekeli abakhulu kulesi sigaba.
Ngakho-ke yini okufanele siyidle ukuze sithole amaprotheni, amafutha anempilo nama-carbohydrate futhi sakhe imisipha? Nalu uhlu lokudla okwakha imisipha…
ukudla okwakha imisipha
- inyama engenamafutha
Ukudla kwezilwane, ikakhulukazi inyama engenawo amandla njengenkukhu ne-turkey, kuwumthombo omkhulu wamaprotheni. Igcwele ama-amino acid akhuthaza ukukhula kwemisipha.
- iqanda
Bir iqanda Iwumthombo omuhle kakhulu wamaprotheni ngamagremu angu-6 wokuqukethwe kwamaprotheni. Amaqanda, okunye kokudla okwakha imisipha, aqukethe ama-amino acid ayi-9 abalulekile namavithamini D no-B2.
- Imikhiqizo yobisi
Imikhiqizo yobisi njengobisi, iyogathi noshizi inikeza i-calcium kanye namaprotheni. Le mikhiqizo, engaqukatha kufika ku-20 amagremu weprotheyini, iwuphethiloli ophelele lapho uhamba khona kubasubathi.
- Pisces
tuna kanye uhlobo lwenhlanzi Izinhlanzi ezinamafutha njengezinhlanzi zinezinga eliphezulu lamaprotheni. Inhlanzi, okungenye yokudla okwakha imisipha, iqukethe ne-omega-3 fatty acids.
- Okusanhlamvu okuphelele
irayisi elinsundu nokudla okusanhlamvu okungaphelele, njengesinkwa sofulawa, kuzonikeza amandla adingekayo usuku lonke. I-glucose nama-amino acid athile avela kuma-carbohydrate anempilo, amahomoni afana ne-insulin akhiqizwa ukuphendula ukudla athinta ukukhula kwemisipha.
- ugaye
Ngaphandle kwemithombo yezilwane, amaprotheni ayatholakala futhi kokunye ukudla kwezitshalo. Ngokwesibonelo; Ubhontshisi nodali kucebile ngamaprotheni. Eminye imithombo yamaprotheni yemifino ihlanganisa amantongomane nembewu.
- whey amaprotheni
I-Whey protein ingumthombo wamaprotheni ophumelela kakhulu. Ingadliwa ngokungeza ekudleni naseziphuzweni ezifana nama-shakes, ama-smoothies kanye ne-oatmeal.
Njengoba i-whey protein imuncwa ngokushesha ngumzimba, ingumthombo wamaprotheni okhethwa ikakhulukazi abasubathi.
Safunda ngokudla okwakha imisipha. Kodwa masingakhohlwa ezemidlalo. Ukuqeqeshwa kwamandla, i-cardio elula, nokuqeqeshwa kokumelana nezisekelo zokwakha imisipha. Ukuphuza amanzi anele kanye nokulala kwekhwalithi nakho kuyingxenye ebalulekile yokwakha imisipha. Umzimba wethu uyazivuselela lapho silele. Yingakho akufanele ukhohlwe ukuphumula.
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