Mapuloteni zakudya kwa minofu: mankhwala chachikulu

Masiku anonso, amuna ambiri mudziwitse: kuonjezera musculature, muyenera kudya chakudya muli wambirimbiri mapuloteni, ndiye kuti m'gulu la zakudya chakudya apadera kwa minofu. Pa zolimbitsa thupi ndi zitsulo kuonongeka ulusi minofu, kenako nkuyamba kusinthika amalimbikitsa kukula kwa maselo minofu. Pakuti chitukuko ndi kubwezeretsa kwa amino zidulo ofunika. Iwo yambitsa njira zofunika kwambiri m'thupi ndiponso kusonyeza amphamvu anabolic katundu, i.e. zimathandiza kuti mapangidwe ndi kukula kwa minofu latsopano, makamaka minofu. Pambuyo lophunzira zidulo kwa amino kubala zinthu zofunika zimene zingatithandize kulimbana ndi matenda ndi tizilombo tina ena.

Mapuloteni zakudya kwa minofu ndi zothandiza Choncho, m'nkhani tikambirana pamwamba zakudya 10 kuti kuthandiza kumanga minofu m'thupi.

1.Kurinye ndi zinziri mazira

Zoyenerera wothamanga ndi zosavuta kukonza mankhwala - ndi dzira. Iwo ali lalikulu chigawo chimodzi cha mphamvu musculature wamwamuna. dzira limodzi lili 5-6 magalamu. mapuloteni. Akukhulupirira kuti mapuloteni - chakudya kwambiri kukula minofu. Komanso mazira mavitamini: A, B1, B2, B6, B12; D, E, K. Madokotala amanena kuti mapuloteni akhoza kudya lalikulu zedi.

mankhwala 2.Rybnye

Nsomba - kwambiri gwero la mapuloteni, mafuta amino zidulo Omega-3 ndi methionine. Linanena kuti nsomba nsomba wolemera zinthu zonse zimene zidalembedwa. The 100-gram chidutswa cha nsomba lili magalamu 25 zomanga thupi. Iwo amapereka thupi ndi zakudya zosiyanasiyana ndi mavitamini monga A, E, D.

3.Kurinoe nyama

Tikhoza kuganiza kuti nkhuku - ichi ndi chachikulu mapuloteni zakudya kwa minofu. Chicken nyama ndi osiyana zikhalidwe zina kuti akhoza kudyedwa lalikulu zedi (popanda vuto thanzi). magalamu 100 nyama woyera nkhuku lili magalamu 30 zomanga thupi. Chicken noncaloric Zimathandizanso kuti thupi phosphorous, chitsulo, magnesium, mapuloteni ndi mavitamini.

4.Govyazhy minced

Ng'ombe - ndi mapuloteni kwambiri chakudya kwa minofu lomwe lili ndi chiwerengero chachikulu cha kufufuza zinthu ndi mavitamini. Iwo mbali yofunika kwambiri mu kukula minofu. Nyama ng'ombe wolemera kwambiri vitamini B12, chitsulo, nthaka ndi creatine. magilamu 27 zomanga thupi zopezeka magalamu 100 okha. nthaka ng'ombe.

5.Ustritsy

Nkhono - gwero labwino koposa la mapuloteni ndi chakudya ankakonda mwa akatswiri ambiri. magalamu 100 ya nkhono yophika zili 5 c. mafuta ndi magalamu 20. mapuloteni. Ali kwambiri mavitamini ndi mchere monga magnesium, nthaka, calcium, chitsulo, ayodini. Nkhono ndi mapuloteni wabwino apanga mu thupi.

mtedza 6.Mindalnye

zakudya zabwino zomanga thupi kwa minofu - izi ndi mtedza, makamaka amondi. Iye ano zimalimbikitsa mafuta ndi magnesium. Akukhulupirira kuti mowa tsiku la amondi kwa 1.5 - 2 miyezi, Sachita mafuta m'thupi.

7. Kinoya

Kinoya - chomera muli zambiri zomanga thupi ndi 9 zofunika kwa amino zidulo thupi. Bwino odzipereka, lili chitsulo, magnesium, ascorbic acid oxalic, komanso mafuta n'kofunika.

8. mankhwala Cottage tchizi

othamanga ambiri amanena kuti tchizi ndi mankhwala abwino kwa nyumba minofu. Kuwonjezera mavitamini (A, B2, B6, B12, E, F) mu curd ali chitsulo, calcium, fluorine, phosphorous ndi magnesium. Zikomo onse a zinthu zimenezi ndi bwino chosakanikirana ndi wabwino kwambiri kwa mtima ndi mantha dongosolo.

9. Chocolate mkaka

Aliyense akudziwa kuti mkaka ndi wabwino kwa akulu ndi ana omwe. Izo nthawizonse kuli ndi ubwino pa thupi la munthu. Mkaka amapereka kwa amino zidulo thupi ndipo amawathandiza kudya. Mu 100 ml ya theka-skimmed mkaka lili 3.5 c. mapuloteni.

10. Soya mankhwala

Soya wolemera - gwero la masamba mapuloteni ndi njira kwambiri kwa nyama. Kumalimbitsa mafupa, Sachita mafuta m'thupi ndi bwino yoyaka mafuta. Kudya soya pambuyo maphunziro, chifukwa kumathandiza kukonza minofu pambuyo zolimbitsa thupi katundu.