Kodi kudya pambuyo kulimbitsa thupi lake?

Pali mitundu yosiyanasiyana ya anthu amene kukaona masewero olimbitsa: akufuna kuchotsa pogwiritsa owonjezera, munthu agwedeza minofu, ndi wina akufuna kumva athanzi atatha kudya ndi magawo angapo a pitsa.

Ziribe kanthu zomwe lembani ndiwe, pa nthawi maphunziro latha, inu Ndithu ndikufuna kudya. N'zosavuta kuyesedwa kwa mchere aliyense, koma pali zambiri bwino njira zothetsera chilakolako cha chakudya. Nawa options khumi kwa mankhwala amene angakuthandizeni achire nkhokwe mphamvu m'thupi ndi sizidzawapweteka ndondomeko yanu ya kubweretsa yokha mu mawonekedwe abwino.

mapuloteni kugwedezeka

Mapuloteni n'kofunika thupi yachibadwa ntchito. Popanda sadzatha kuchita chilichonse. Komanso, ndi maziko a ntchito minofu, mapuloteni thupi lanu chofunika kubwezeretsa kuvulala kakang'ono komwe kumachitika nthawi maphunziro. Kumene mukhoza kuchuluka kwa mapuloteni zakudya monga nyama ya nkhuku kapena nsomba, koma mbale ofanana muyenera kudya kwambiri yaitali kuposa madzi. Mapuloteni kugwedeza mofulumira kwambiri zimayambitsa zotsatira opindulitsa pa minofu ndipo amathandiza kuonda. Pa nthawi, pali kusankha lonse oonetsera ndi mitundu ya cocktails, kotero inu mosavuta kupeza kukoma kuti mumakonda, ndipo mukhoza kuyikapo chakudya chanu mankhwala abwino.

mazira

Dzira - ichi ndi mankhwala wina amene ndi gwero zodabwitsa zomanga thupi. Ali otsika mu zopatsa mphamvu, pali njira zambiri kuphika iwo, Komanso ndi mbale kuti akhoza kudyedwa nthawi iliyonse tsiku. Ndipo musati muyesere kuchotsa yolk lapansi. Ziwetozo zili ndi mafuta, komanso mavitamini ndi zakudya zimene lofunikira thupi lanu pambuyo kulimbitsa thupi kwambiri. Pezani Chinsinsi yooneka kwa inu kulakalaka kwambiri ndi kudya mazira zonse - minofu yanu idzakhala kwambiri.

Kinoya

Ngati mapuloteni agwedeza kapena mazira simuli kwambiri koyenera, yesani Kinoya - izi ndi gwero lina lalikulu la mapuloteni. Izi ndi superkrupa zenizeni zimene ambiri zothandiza katundu thupi. Kinoya akhoza kuthandiza ndi mutu waching'alang'ala ndipo ngakhale amachita monga antiseptic. Komanso kwambiri yokonza zimakhala ndi minofu - ndicho chimene mukufuna ndipo pambuyo zolimbitsa kuyenda. Kuwonjezera grits kuti saladi ozizira masamba kapena ntchito monga zokongoletsa ndi. Izi ndi zothandiza kwambiri mankhwala kuti simuchedwa amam'konda, ndipo ndi thupi lanu!

Semena Chia

Pamene inu thukuta, sungataye zambiri electrolytes. Iwo likukhalira kuti ndi ofunika kwambiri kwa thupi. Electrolytes - Muzikumbukira mchere ayoni, zomwe zifunika thupi kuonetsetsa kuti zonse ntchito bwino. Ngati inu thukuta kwambiri ndipo sanapange kwa electrolytes amatayika pa masewera olimbitsa thupi lanu angakhudzidwe. Ndi chifukwa inu adzakhala zothandiza Semena Chia. Iwo ali zinthu zofunika monga kashiamu ndi magnesium. Ngati inu kusakaniza ndi madzi, iwo pathupi - atamwa mowa Chia mbewu mudzakhala satiety ndi mphamvu. Izo zikhoza kuchitidwa pa maziko a zokoma Chia pudding, kuwonjezera iwo kuti mapuloteni kugwedeza kapena zipatso smoothie. Pali njira zambiri, monga kufufuza kwanu!

mbatata

Kodi inu munayamba mwaganizapo pa kulimbitsa thupi kuti inu simungakhoze basi kusuntha konse? Izi si chinthu wamba - zomwe zimachitika pamene glycogen (a yachabechabe ndondomeko shuga) akutsirizira mu thupi lanu. thupi lanu limayamba kugwiritsa ntchito mafuta ngati mphamvu. The glycogen zambiri mu thupi lanu, yaitali mudzatha kusonyeza chisoni kutopa. Mungadabwe mantha ndi chiyembekezo ndipo ndi zakudya kukhuthala mutamva anagwira ntchito intensively mu chipinda, koma musadandaule. Mbatata - kumandipatsa glycogen. Basi osati ntchito mu mawonekedwe kwambiri kukonzedwa - tchipisi cha batala - si njira zanu. Wophikidwa kapena yophika mbatata ndi njira yabwino kwambiri kupeza zofunika kuchuluka kwa glycogen lotsatira maphunziro gawo. Ganizo kuti zingavulaze chithunzi - kanthu koposa stereotype, chimene chilibe maziko kwenikweni.

Greek yogurt

Kotero, inu mukudziwa kuti pambuyo kuphunzitsa zofunika m'thupi mwanu mapuloteni ndi chakudya. Mukhoza kudya chabe mankhwala ndi gwero la. Mu yoghurt Greek muli zochepa shuga ndi chakudya kwambiri kuposa masiku, kupatula pali zambiri zomanga thupi kuposa mkaka. Greek yogurt wolemera calcium, potaziyamu ndi vitamini _B12. Mowirikiza zipatso kapena zipatso, ndipo inu pogulitsira zakudya wangwiro pambuyo kulimbitsa thupi ndi. Ngati mufuna kudya chinthu chosangalatsa, kuwonjezera yogurt ndi oatmeal pang'ono, inu mumatenga chokoma ndi wathanzi.

chilazi

Musaganize kuti lidzayenere ngakhale yakeyi mbatata, tsoka, si. Komabe, muyenera kudziwa kuti mbatata wangwiro ndi wopanda batala ndi shuga. Zophikidwa mbatata zambiri magnesium, kuposa nthochi, kuwonjezera, inu mupeza mlingo chidwi ya kolajeni, amene amathandiza kukhala minofu mu mawonekedwe wangwiro ndi kupanga khungu lanu dzi. Nkofunika kuti aliyense amene amaphunzitsa intensively. Osati mwangozi yakeyi mbatata amalangiza mabogi ngakhale kutsogolera: yesani kudya mankhwala pambuyo kulimbitsa thupi, ndipo zotsatira ndi inu sangalalani!

peyala

Inu mwina kale anamva kuti ambiri monounsaturated mafuta peyala. Izi mafuta abwino kuthandiza m'munsi mafuta. Komanso, mafuta wathanzi kuthandiza minofu kuchira, kotero kuti ngakhale pambuyo kulimbitsa thupi kwambiri, simungathe kumva ndi kutopa zosaneneka thupi lonse. Peyala akhoza kupanga smoothies, sauces, izo basi ndi zokoma ndi lonse mkate tirigu, pa maziko ake ngakhale wathanzi zosiyanasiyana ndiwo zochuluka mchere.

bilberry

Mukudziwira kupweteka m'minofu pambuyo kulimbitsa thupi kwambiri. Ngati tikugwira mothamanga kapena motalika kwambiri, minofu anayamba imapweteka lonse. Si kumverera zosangalatsa, ndithudi, inu mukufuna kuti tichotse izo. Mwamwayi, njira yochitira izo kulidi! Blueberries adzakupulumutsa! Iwo likukhalira kuti zipatso awa ali antioxidants zofunika, kuwonjezera, odana ndi yotupa katundu wa blueberries angathandize kubwezeretsa minofu mofulumira. Pamene nyengo akuyamba zipatso izi, musaphonye mwayi wanu ndi kuzidyera monga Nthawi zambiri.

chinanazi

Mu chinanazi alinso katundu odana ndi yotupa, kupatula zipatso ndi vitamini C, amene ali ndi mbali yaikulu mu kukula minofu ndi kukonza. Komanso, chinanazi lili wapadera enzyme bromelain, amene amathandiza kuchepetsa kutupa kwa minofu ndi kubweretsa ziwiya magazi pambuyo kuwonongeka, komanso zimathandiza kwambiri tima kuwotcha mafuta owonjezera - ndi kusakanikirana yabwino katundu, amene muyenera pambuyo kulimbitsa thupi kwambiri.

nsomba

Ngati thupi lanu ndi kupweteka, ngakhale zinthu zonse anatengedwa, kuyesa kuphika nsomba pa Grill lapansi. The nsomba zambiri Omega-3, zomwe ndi zofunika kwa thanzi lanu, ndipo thupi lawo sangabereke paokha. Omega-3 akuthandizeni kulimbana ndi kutupa ndi ubwino ndi zina zambiri kwa thupi. Monga kuwonjezera nsomba chakudya chanu zambiri mofulumira zindikirani kuti thupi lanu liri nthawi zonse mphamvu ndi kumva bwino - pa okwera. mankhwala si zothandiza, koma chokoma, chomwechonso izo kophweka kwambiri!