Chikafu chekuwana mhasuru

Muviri wakanaka, une mhasuru kurota kwevanhu vazhinji. Ivo vanopedza mazuva avo munzvimbo dzekurovedza muviri uye nzvimbo dzekusimbisa muviri, vachigara vachishanda pavari pachavo uye kuyedza pakupedzisira kuita kuti zviroto zvavo zvese zviitike. Nekudaro, zvisinei kuti zvinonzwika zvichishamisa sei, chishamiso hachiitike. Tsvina yemhasuru haingowedzere chete, asi zvakare inoderera. Masayendisiti, vezvehutano uye varairidzi vane mukurumbira wepasirese vanotaura mumabhuku avo nezve zvikonzero zvezviitiko zvakadai, izvo zvinowanzo rara mune yakasarudzika kudya.

Nutrition uye mhasuru uremu

Isu tinoziva kubva kuchikoro kuti vatambi nevanhu vanotungamira mararamiro anoshanda vanofanirwa kudya vakagwinya sezvinobvira. Nekudaro, havasi vanhu vazhinji vanoteerera zvakakwana kuhutano hwehutano. Mushure mezvose, kungopa muviri wako huwandu hwakakosha hwemapuroteni, mafuta uye makabhohaidhiretsi hazvina kukwana.

Izvo zvakakosha kuti utarise kuiswa kweyakaomeswa eakakosha mavitamini mukudya. Izvi zvinodaro nekuti kuvaka mhasuru kunosanganisira kuvaka mhasuru nyama. Maitiro aya anoenderana neakawanda emakemikari maitiro anosanganisira zvimwe zvinhu. Uyezve, kana muviri ukasazvigamuchira, uye munhu achiramba achirovedza zvakanyanya, mhasuru inogona kwete kungokura chete, asi zvakare kuderera.

Mavhitamini ekukura kwemhasuru

Kuti udzivise izvi, unofanirwa kupa muviri wako yakaoma yemavitamini anotevera:

• Vitamin A. Inotora chikamu muzvirongwa zvekuputsika kweprotein, pasina izvo kuwana mhasuru zvisingaiti.
• Vitamin C. An antioxidant inobatsira kuchengetedza maseru emhasuru kubva pakuparadzwa. Uyezve, inosimudzira kuumbwa kwecollagen, iyo nyama inobatanidza iyo inobata mhasuru nemapfupa pamwechete. Uye zvakare, vhitamini iyi inosanganisirwa mukumwa kwesimbi, kunoenderana nezinga rehemoglobin muropa, rinova nechokwadi chekutakura okisijeni kuenda kumhasuru.
• Vitamin E. Imwe antioxidant ine simba iyo inokanganisa mahara radicals mumuviri, nokudaro ichidzivirira membranes yemasuru tishu maseru kubva mukuparadzwa.
• Vitamin D. Zvakakosha mukumwa kwecalcium uye phosphorus. Iyo yekupedzisira inoshandiswa mukutangira kweATP (adenosine triphosphoric acid) - simba remagetsi masero mapenyu.
• B mavitamini, kunyanya B1, B2, B3, B6 uye B12. Ivo vanotsigira kukura kwemhasuru nyama.

Wepamusoro gumi neshanu chikafu chekukura kwemhasuru

Salmoni. Icho chinhu chakanakisa sosi yeprotein, kushomeka kwayo kunokanganisa kukura kwomuviri uye kukura kwemuviri. Uye zvakare, ine omega-3 mafuta acids anowedzera metabolism. Sekureva kwedata rakaburitswa muRondedzero yeInternational Society for Sports Nutrition, munhu anotarisa kuvaka tsandanyama anofanirwa kushandisa gramu imwe chete yeprotein yepondo imwe (0.45 kg) yehuremu hwemuviri. Nekudaro, iwo muviri unononoka kuisa puroteni yese inotorwa kubva muchikafu, kunyangwe kana huwandu hwayo hwakapfuura magiramu zana, ichidyiwa panguva.

Oatmeal. Iine yakaoma makabhohaidhiretsi, mapuroteni, fiber, mavitamini uye mamineral.

Nyama yemombe. Imwe sosi huru yeprotein.

Buckwheat. Iyo ine kwete chete makabhohaidhiretsi, asi zvakare mapuroteni (18 gramu yega yega magiramu zana ezviyo), kukosha kwehupenyu kuri kudarika 100%.

Mafuta ehove. Inomhanyisa metabolism uye zvakare inobatsira muviri kupora nekukurumidza mushure mekurovedza muviri.

Teki. Iyo ine kwete chete protein, asiwo 11 mavitamini uye mamineral.

Chipfuva chehuku. Chigadzirwa chine mafuta mashoma, 100 gr. ine 22 gr. tsindi.

Mazai. Imwe sosi yeprotein, pamwe neinc, iron uye calcium. Ndokusaka mazai achionekwa sechinhu chakakosha mune zvemitambo chikafu.

Cottage chizi. Chinhu chakanakisa sosi yeprotein.

Almond. Ine mapuroteni, mafuta ane hutano uye vhitamini E.

Makarotsi uye ese marudzi ekabichi. Izvo zvine vhitamini A.

Citrus. Ivo kupfumisa muviri vhitamini C.

Yogati. Chinhu chakanakisa sosi yeprotein uye calcium.

Mvura. Pasina huwandu hwakaringana hwemvura, muviri haugone kuwedzera simba rawo, uye haugone kumisikidza kugaya.

Smoothie. Hwakakura vhitamini cocktail. Susan Kleiner, munyori weWinners 'Sports Nutrition uye mumwe wevanotungamira nyanzvi mumunda, anodzidzisa vatengi vake kuti vagadzire sei chinwiwa ichi nemazvo: uye mwaka iyo yose yakanamirwa kana mafuta omuorivhi kuunza mafuta ane hutano mumusanganiswa. "

Kafi. Nehunyanzvi, masayendisiti anobva kuUK akawana kuti musanganiswa wecaffeine uye makabhohaidhiretsi anowanikwa muzviyo anowedzera kutsungirira kwevatambi. Panguva imwecheteyo, vaongorori veYunivhesiti yeIllinois vakaratidza kuti caffeine inoderedza marwadzo panguva yekurovedza muviri. Uye masayendisiti anobva kuAustralia akapa mhedzisiro yezvidzidzo zvinoratidza kuwedzera kwehuwandu hwehuwandu hwekuunganidza glycogen, iyo, iri chokwadi, inochengeterwa simba, iri pasi pesimba reiyo imwe caffeine uye makabhohaidhiretsi.

Kunze kwekuwana mhasuru, kutevera ese aya masisitimu anotendera iwe kuti uwedzere testosterone mazinga zvakasununguka. Asi kwete chete simba, kutsungirira uye hutano hwevarume zvinoenderana naye, asiwo libido yavo. Uye ichi chatova chivimbo chekuzvivimba uye imwe vimbiso yekubudirira kunoshamisa pakati pevamiriri venyaya yakanaka. Nharo dzakakomba dzekuchinja kukuru muhupenyu hwako, handizvo here?