Kudya nekushanda kukuru

Zvakaoma kutenda, asi chiitiko chakakura chemuviri hachisi zvachose chikonzero chekusiya yakanaka yekare mafuta uye makabhohaidhiretsi mukufarira mapuroteni chikafu. Pane zvinopesana, ichi chikonzero chekudzokorora zvakanyanya kudya kwako, kuchisiyanisa zvakanyanya sezvinobvira. Uye wedzera chikafu chine hutano uye chakaringana kwachiri. Izvo izvo zvinongogona chete kupa simba uye simba, asi zvakare zvinokutendera iwe kuti uite zvakanyanya uye, semhedzisiro, kusvika kumitambo yemitambo nekukasira.

Maitiro ekuronga chikafu chepamusoro chiitiko chemuviri

Chikafu chakaringana chinobvumira mutambi kuwana mhasuru uye kupisa mafuta achigara aine hutano uye akasimba. Ndokusaka chikafu chake chichifanirwa kuve chakaringana uye chiine mapuroteni, makabhohaidhiretsi nemafuta muhuwandu hwakakodzera. Mushure mezvose, yega yeaya macronutrients anoita basa chairo, rinoti:

1. 1 Mapuroteni - Izvi zvinoumba hwaro hwezvikafu zvese, kusanganisira izvo zvevatambi. Kungoti nekuti chivakwa chemuviri wedu uye, semvura, zviripo mune angangoita ese matishu ayo, anosanganisira bone, mhasuru uye inosanganisa matishu, uye kunyangwe muropa. Zvisinei, mugove wavo mukudya kwemazuva ese haufanire kunge uri pamusoro pe15-20%, zvikasadaro mhasuru hypertrophy (kuwedzera kwemhasuru kuwanda nekuda kwekuwedzera kwenzvimbo uye saizi yemhasuru yemhasuru, uye kwete hurefu hwayo) haigone kudzivirirwa. Zvakanakisa sosi yemapuroteni anoonekwa sehuku yehuku, turkey, tuna, salmon, zai chena, nyemba, uye yakaderera-calori cottage cheese.
2. 2 Makabhohaidhiretsi zvinhu izvo muviri unotora simba. Kutenda kwavari kuti kutsungirira nekutsungirira zvinoonekwa. Izvi zvinoitika sezvinotevera: semugumisiro wezvakaoma biochemical reactions, makhahydrates anoshandurwa kuva glycogen. Urwu rudzi rwesimba rekuchengetedza iro rinounganidzwa mumamhasuru kuitira kuti risunungurwe panguva yekurovedza muviri kunotevera uye kushanda nesimba kwetsandanyama, zvichibvumira munhu kuti ashande zvakanyanya. Sezvineiwo, paanowedzera kudzidzisa, ndipo panowedzera glycogen chitoro chemhasuru dzake. Mukudya kwemutambi, macarbohydrates anofanirwa kuita 55-60% yehuwandu hwekudya. Iwe unogona kuzviwana nekudya mishonga yemiti - zviyo kana zviyo.
3. 3 Mafuta - inopa muviri simba rekuwedzera uye inodzivirira kukura kwehutano hwemwoyo. Ivo vanowanikwa zvakanyanya mumafuta emiriwo - maorivhi kana sunflower, pamwe nemafuta ehove, nzungu uye mhodzi.

Mavhitaminzi uye kuronda zvinhu

Mukuwedzera kune macronutrients, vatambi vanoda mavitamini uye microelements. Uyezve, sekureva kwemumiriri weAcademy of Nutrition uye Dietetics Kelly L. Pritchett, "panguva yekurovedza muviri zvine mwero, kurasika kwemimwe zvicherwa kunowedzera, kunyanya nedikita." Naizvozvo, muviri unoda kuzviunganidza nguva dzose. Izvi ndizvo zvinhu zvinotevera:

• Mavhitaminzi eboka B. Chiratidzo chekutanga chekushomeka kwavo kushaya simba kwekufona kwekupedzisira. Izvi zvinotsanangurwa nenyaya yekuti iri nerubatsiro rwavo kuti muviri wedu unoshandura mapuroteni neshuga kuita simba uye inogadzira masero matsvuku eropa. Iyo data inosimbiswa nemhedzisiro yekutsvaga. Izvi zvinhu zvinowanikwa mu tuna, nyemba uye nzungu.
• Calcium - pamwe nevhitamini D, potasium uye mapuroteni, iyi trace mineral inokonzera kusimba kwemapfupa pamwe nekusimba kwemapfupa. Inowanikwa mune zvigadzirwa zvemukaka, rima mashizha mashizha mashizha uye legumes.
• Vitamin C - havasi vanhu vazhinji vanoziva kuti inogona kwete chete kuwedzera hutachiona, asiwo kudzivirira kupfupika kwekufema panguva uye mushure mekurovedza muviri. Izvi zvinosimbiswa nemhedzisiro yekutsvaga kwakaitwa paUniversity yeHelsinki muFinland. Inowanikwa mune macitrus michero, rose chiuno, bhero mhiripiri, sitirobheri uye kabichi.
• Vitamin D - inovandudza mafungiro uye simba. Uye aya haasi mazwi chete, asi mhedzisiro yekutsvagisa kwakaitwa paBritish University yeNewcastle pasi pehutungamiriri hwaAkash Xinyi. Iyo nzira yekuita kwayo iri nyore: vhitamini D inobatsira kumisa basa remitochondria, iri mumhasuru fibers. Somugumisiro, inzwi remhasuru rinowedzera uye munhu wacho anonzwa achinyanya kushanda. Iwe unogona kuzadza zvakachengetwa zvevhitamini iyi nekunyura muzuva kana kudya zvigadzirwa zvemukaka, hove uye zai yolk.
• Vitamin E is antioxidant ine simba inowedzera hutachiona uye inodzivirira pazvirwere zvakawanda. Inowanikwa mumbeu, nzungu nemafuta emiriwo.
• Iron - pasina iyo, mhasuru haizokwanise kushanda nesimba rakazara. Simply nekuti ivo havagashi yakakwana oxygen, iyo inotakurwa nemaerythrocyte, ayo akagadzirwa chete nerubatsiro rwayo. Uye zvakare, kushomeka kwesimbi kunotungamira mukushaya ropa uye, semhedzisiro, kuwedzera kuneta uye kuneta. Iyi trace mineral inowanikwa munyama yemombe, sipinashi, mazai, kabichi uye maapuro egirini.
• Magnesium - Inowedzera kuwedzera kwemapfupa, nokudaro ichidzivirira mutambi kubva pakutsemuka panguva yekudzidziswa kwakanyanya. Pamusoro pezvo, sekureva kwaKelly Pritchett, "magnesium inoshandisa maenzyme anodarika mazana matatu ane chekuita nesimba remagetsi." Ivo vakapfuma mune yakasviba yakasvibira mashizha emiriwo, hove, nzungu.
• Potasium chinhu chakakosha chekuteedzera icho chinovimbisa kushanda kwenzvimbo uye tsandanyama masisitimu uye inowanikwa mumabhanana. Ndokusaka iyo yekupedzisira ichisarudzwa nevatambi mushure memakwikwi marefu-refu. Kungo regedza tsandanyama aches uye cramps mumhuru mhasuru.

Wepamusoro gumi neshanu chikafu chekuremerwa chiitiko chemuviri

Kuti urege kuwandisa muviri uye kugara uri muchimiro chakakura, unofanirwa kudya zvishoma, asi kazhinji. Sezvineiwo, panofanirwa kuve ne5-6 yekudya pazuva uye yakawanda yezvikafu zvine hutano uye zvinwiwa mukudya. Kune chete gumi nemaviri acho:

Mvura - iwe unofanirwa kuinwa kwete kwete pamberi kana shure chete, asiwo panguva yekudzidzira. Kungoti nekuti inovandudza mashandiro uye inodzivirira kukuvara. Huwandu hwemvura yaunonwa zvinoenderana nekureba kwavo uye kusimba. Mune zvimwe zviitiko, zvinobatsira kunwa zvinwiwa zvemitambo.

Mazai manyuko epuroteni uye vhitamini D.

Orange muto - ine kwete chete vhitamini C, asiwo potasium - imwe yeakakosha ma electrolyte anokonzera kuyerwa kwemvura uye achibatsira kuzadza kushomeka kwemvura mumuviri mushure mekurovedza muviri.

Kefir ndiyo sosi yemabhakitiriya anobatsira uye mapuroteni akakosha mukukura kwemhasuru. Kugara uchishandisa kefir kunobatsira kuchenesa muviri uye kubvisa huremu hwakawandisa. Iwe unogona kunatsiridza kuravira kwayo neoatmeal kana michero.

Mabhanana isosi yemakabohydrate anobatsira kudzorera glycogen mazinga uye potasium.

Salmon inopa sosi yeanopesana-nekuzvimba uye omega-3 fatty acids. Chigadzirwa chinobvumira kwete chete kuwedzera mhasuru, asiwo kugadzirisa kudzidziswa kuita.

Nutsu uye michero yakaomeswa chikafu chakakwana chine makabhohaidhiretsi, mapuroteni uye mafuta ane hutano, pamwe nemavhitamini nemamineral mune avo maitiro. Inokutendera iwe kukurumidza kudzorera simba uye kuvaka mhasuru.

Bhurubheri mabviro e antioxidants ayo anogona kuwedzera katatu chiyero chekudzoka mushure mekushanda kwakanyanya.

Chinangwa chinobva kune bromelain, chinhu chine anti-kupisa zvinhu uye chinokurudzira kurapwa kwekutanga kwekutsemuka, kupwanya uye edema. Uye zvakare, ine vhitamini C, iyo yakakosha kukurumidza kugadzirisa matishu.

Kiwi ndiko kunobva vhitamini C, antioxidants uye potasium, iyo inogona kunyatso kurwisa mhasuru kushushikana mushure mekurovedza muviri.

Oatmeal idura repfuma yezvakakwana uye makabhohaidhiretsi akaomarara anopa huwandu hweshuga yeropa nekusimbisa zviitwa zvitsva.

Zvitende kana kuti kwete, caffeine inogona kuwedzera kutsungirira uye kudzikisa tsandanyama kushushikana panguva uye mushure mekushanda kwakanyanya, sezvinoonekwa nekutsvagisa kwakaitwa muna2009 kuYunivhesiti yeIllinois kuUrbana-Champaign. Chinhu chikuru kusachishandisa zvisina kufanira.

Oysters - Ivo vanopfumisa muviri ne zinc uye iron uye, semhedzisiro, vanopa simba rinodiwa pakushanda kwakanyanya.

Ginger - Iyo ine yakasarudzika zvinhu zvine anti-kuzvimba zvimiro uye zvinobudirira kubvisa marwadzo emhasuru.

Tomato muto - vatambi vanozviti analogu yemitambo zvinwiwa nekuda kwezvinyorwa zve sodium uye potasium, inozadza kurasikirwa kwemvura.

Rima chokoreti ine cocoa zvirimo zveinenge 70% - mune zvine mwero zviyero, inonzwika uye inonyatsogadzirisa marwadzo emhasuru.

Uchi ihombodo yakasarudzika yemavitamini uye mamineral.

Sekureva kwehunyanzvi, chakavanzika chekubudirira kwechero kurovedza muviri hakusi muhunhu uye huwandu hwechikafu chinodyiwa, asiwo munguva yekudya. Naizvozvo, idya zviyo uye michero saladhi usati wadzidzira, uye mapuroteni chikafu mushure. Uye inwa mvura yakawanda nguva dzese. Uye iwe uchave unofara!