Yini Okufanele Siyidle Ukuze Sakhe Imisipha? Ukudla Okushesha Kakhulu Okwakha Imisipha

"Yini okufanele siyidle ukuze sakhe imisipha?" Ingenye yemibuzo ebaluleke kakhulu yalabo abafuna ukwakha imisipha. Kulokhu, ukudla okunomsoco kubaluleke njengokuzivocavoca umzimba. Okokuqala, kuyadingeka ukuba inselele umzimba ngomsebenzi womzimba. Kodwa-ke, ngeke kwenzeke ukuqhubeka ngaphandle kokusekelwa okufanele okunomsoco. Ngakho-ke yini okufanele siyidle ukuze sakhe imisipha? "Yikuphi ukudla okusheshayo okwakha imisipha?"

ukudla okuphezulu kwamaprotheni Kubalulekile ekwakheni imisipha, kodwa ama-carbohydrate namafutha nawo ayadingeka ukunikeza amandla.

Uma umgomo wakho uwukwakha imisipha, kufanele uzame ukuzivocavoca njalo futhi udle ukudla okwakha imisipha nsuku zonke.

Yini okufanele siyidle ukuze sakhe imisipha?

iqanda

• Amaqanda angenye yezindlela ezibaluleke kakhulu zokudla zokwakha imisipha.
• Inikeza amaprotheni ekhwalithi ephezulu, amafutha anempilo, amavithamini B kanye nezakhi ezibalulekile ezifana ne-choline.
• Amaprotheni akhiwe ngama-amino acid. Amaqanda aqukethe inani elikhulu leucine, i-amino acid. Lokhu kubalulekile futhi ekwakheni imisipha.

Uhlobo lwenhlanzi

• "Yini okufanele siyidle ukuze sakhe imisipha?" uma sithi uhlobo lwenhlanzi, kuyisinqumo esihle kakhulu. 
• Amagremu ayi-100 anikeza cishe amagremu ayi-17 wamaprotheni. Iqukethe cishe amagremu angu-2 we-omega 3 fatty acids namavithamini B ambalwa abalulekile.

Isifuba senkukhu

• I-100 grams yenkukhu yenkukhu iqukethe cishe amagremu angu-26 weprotheyini yekhwalithi ephezulu.
• Futhi inala niacin ve I-Vitamin B6 iyatholakala. Lokhu kubaluleke kakhulu kulabo abavocavoca umzimba.

Iyogathi

• Iyogathi iqukethe inani eliphezulu lamaprotheni.
• Kuhlala kuwukudla okulula. Ikakhulukazi uma udliwa ngemva kokuzivocavoca noma ngaphambi kokulala, kuyazuzisa ngenxa yengxube yamaprotheni agaya ngokushesha futhi kancane.

I-Tuna

• I-Tuna "Yini okufanele siyidle ukuze sakhe imisipha?" Uma sikusho, kufanele kube ukudla okufika engqondweni.
• Ukunikezwa kwe-100-gram kuqukethe amagremu angu-20 weprotheyini, kanye namanani aphezulu amavithamini B amaningi, okuhlanganisa uvithamini A, uvithamini B12, i-niacin novithamini B6. 
• Lezi zakhi zomsoco zibalulekile empilweni yonke kanye namandla nokusebenza kokuzivocavoca.

inyama ebomvu engenamafutha

• Inyama ebomvu ingenye yezindlela ezingcono kakhulu zokusekela ukuzuza kwemisipha ngaphandle kokwengeza ama-calories engeziwe ukwakha imisipha. 
• Isibonelo, amagremu angu-100 wenyama yenkomo engu-70% engenamafutha aqukethe amakholori angu-228 namagremu angu-15 amafutha.

Imfene

• Imfene Cishe ingamaprotheni amsulwa. 
• I-100 grams ngayinye ephakelayo iqukethe amagremu angu-18 wamaprotheni, igremu elilodwa lamafutha kanye ne-zero carbohydrates. 
• Ukusetshenziswa kwama-shrimp kubalulekile ukwakha imisipha ngaphandle kokuthatha ama-calories amaningi.

Isifuba saseTurkey

• 100 amagremu isifuba se-turkey, iqukethe cishe amagremu angu-25 wamaprotheni futhi cishe awekho amafutha noma ama-carbohydrate.
• I-Turkey futhi ingumthombo omuhle we-niacin, esiza umzimba wethu ukucubungula amafutha nama-carbohydrate. 
• I-Niacin, enye yamavithamini B, isekela ikhono lomzimba lokuzivocavoca futhi isiza ukwakha imisipha ngokuhamba kwesikhathi.

ubhontshisi

• “Yini okufanele siyidle ukuze sakhe imisipha?” njengoba izinhlobo eziningi zikabhontshisi zinikeza imisipha ezondile. ithola indawo yayo ohlwini.
• Iphezulu ku-magnesium, i-phosphorus ne-iron, kanye nomthombo omuhle kakhulu we-fiber namavithamini B. 
• Ngenxa yalezi zizathu, ubhontshisi ungumthombo omuhle wamaprotheni asekelwe ezitshalweni. 

Uphizi

• UphiziIwumthombo omuhle wakho kokubili ama-carbohydrate namaprotheni. Amagremu angu-240 aqukethe amagremu angu-10 wamaprotheni namagremu angu-12 ama-carbohydrate, kuhlanganise namagremu angu-50 we-fiber.
• Njengezitshalo eziningi, amaprotheni ku-chickpeas awekhwalithi ephansi kunemithombo yezilwane. 
• Nokho, kuyadingeka ukwakha imisipha ngendlela elinganiselayo.

ubisi

• ubisiIqukethe ingxube yamaprotheni, ama-carbohydrate namafutha. 
• Ngokufanayo neminye imikhiqizo yobisi, iqukethe amaprotheni agaya ngokushesha futhi kancane. 
• Lokhu kucatshangwa ukuthi kunenzuzo ekuthuthukiseni imisipha.

Um-alimondi

• ½ inkomishi yomhlabathi i-alimondi (cishe amagremu angu-172) Inikeza amagremu angu-16 amaprotheni kanye nenani elikhulu likavithamini E, i-magnesium ne-phosphorus.
• Ama-alimondi akufanele adliwe kakhulu. Inkomishi eyodwa yama-alimondi amhlophe inikeza ama-calories angaphezu kuka-400.

irayisi elinsundu

• Kubhakiwe irayisi elinsunduI-195 grams ye-thyme inikeza amagremu angu-5 wamaprotheni futhi inama-carbohydrate adingekayo ukuze kwandiswe umsebenzi womzimba.
• Yidla imithombo enempilo yama-carbohydrate, njengerayisi elinsundu, eduze nokuzivocavoca. Lokhu kuvumela ukuvivinya umzimba okwengeziwe ngokushukumisa umzimba ngokwengeziwe ukukhula kwemisipha.

Spinach

• Le mifino eluhlaza emnandi inama-kilojoule aphansi, iqukethe amafutha amancane kakhulu, futhi igcwele ama-antioxidants nama-amino acid abalulekile. 
• Ngakho-ke, "Yini okufanele siyidle ukuze sakhe imisipha?" Uma sithi, kungenye yokudla okungakhethwa.

I-Lentil

• udali wakho Inama-kilojoule aphansi futhi iqukethe i-fiber ekhuthaza impilo kanye nama-antioxidants.
• Amaminerali abalulekile eliwaqukethe ayasiza ekuvimbeleni ukuwohloka kwemisipha nokuphelelwa amanzi emzimbeni. 
• Inikeza ama-amino acids asiza ukwakha nokuqinisa imisipha ethambile.
• Okuqukethwe kwayo kwe-carbohydrate eyinkimbinkimbi kusiza ukugcina izinga lamandla ngokuthuthukisa ukusebenza ngesikhathi sokuzivocavoca.

Amantongomane

• Amantongomane anjengama-walnuts, ama-hazelnuts nazo zonke izinhlobo zamantongomane anomthelela emisipha. 
• Lokhu kungenxa yokuqukethwe kwayo okubalulekile kwamafutha anempilo nama-amino acid. 
• I-100-gram ngayinye yokukhonza iqukethe amagremu angu-20 weprotheyini yekhwalithi ephezulu, ecutshungulwa kalula.

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