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Kumba Hutano Kudya kwehutano Kudya Kuteerera oi-Neha Ghosh Na Neha Ghosh musi waGunyana 3, 2018

Kim Kardashian West, ane mukurumbira wechokwadi nyeredzi uye amai vevatatu munguva pfupi yapfuura vakagovana zviono zvehutongi hwake hwekudzidzira pane rake Instagram peji. Mushure mekurema angangoita 140 lbs, Kim Kardashian akadonhera ku116 lbs. Makumbo ake ane toni nemuviri wepamusoro ndizvo zvinoita mukadzi wese. Iye anotevera chikafu chekuvaka muviri, umo maunotakura huwandu hunoshamisa hwehukuru uye uine huwandu hwakaderera hwemafuta emuviri. Inosimbisa pane zvekudya zvakapfuma mumapuroteni uye akaomarara makabhohaidhiretsi.

Nepo varume nevakadzi vazhinji veIndia vachishuvira kuve nemuviri wakaita sevanozivikanwa vekuHollywood, chikafu icho vateveri vanotevera chingangodaro chisingaite nekuda kwekushaikwa kwechimwe chikafu. Nekudaro, zvakakosha kuti unzwisise kuti iwe unogona kuvaka muviri wako nezvikafu zviripo muIndia, chero iwe uchinzwisisa mapuroteni uye makabhohaidhireti zvirimo muzvikafu zveIndia. Ichi chinyorwa chichataura nezve chikafu cheIndia chekuvaka muviri.

Kudya kwekuvaka muviri kunoita 1,500 kusvika ku3,000 macalorie mazuva ese evakadzi uye 2,500 kusvika ku5,500 macalorie pazuva revarume. Ikoriori inodya zvakakwana zvinoenderana nemhando uye nhanho dzekurovedza muviri. Kana iwe uri kutsvaga kuvaka mhasuru uye kurasikirwa nemafuta emuviri, tarisa pane akanakisa eIndia chikafu chekuvaka muviri.

Tichaisa dhaidhi yacho muzvikamu zviviri - isina-miriwo yekudya uye miriwo yezvikafu zvekuvaka muviri.

Asiri-ezvirimwa maIndia Kudya Kwekuvaka Muviri

Iyo isiri-yemidziyo yekudya inoita basa rakakura mukuvaka mhasuru zvakasikwa sezvo yakafuma mumapuroteni zvemukati. Heano aya asiri-ezvirimwa chikafu anoshandiswa pakuvaka mhasuru.

1. Mazai

Mazai chikafu chinosarudzika muhurongwa hwekudya hwekuvaka muviri. Rimwe zai rakabikwa rine 6 g yeprotein. Mazai machena masosi akanaka eprotein ane iyo yese 9 inokosha amino acids inodiwa kumuviri wako. Iine zvakare hupfumi mu choline, chinhu chakakosha chinovaka muviri chinodikanwa kudzora tsandanyama. Mazai emazai manyuko akanaka emafuta zvakare, anobatsira mukuwana mhasuru zvakare. Kana iwe uchida kudya mazai sechikafu chekuvaka muviri, saka zvakanak kushandisa mazai akabikwa. Idya kanokwana gumi nemashanu mazai pazuva.

2. Nyama tsvuku

Zvishoma zvine mafuta matsvuku nyama chinhu chakakosha pane chikafu chekuvaka mhasuru. Nyama tsvuku ine vhitamini B3 kana niacin iyo yakaratidzirwa kuwedzera mitsipa yeropa uye kuwedzera cholesterol yakanaka. Uye zvakare, nyama tsvuku ine ese maamino acids ayo anodiwa nemuviri kuvaka mhasuru uye nyama dzinobatanidza. 3 oz (85 g) yemombe yemombe ine 19.7 g yeprotein, 100 g inoshumirwa yenguruve yakakangwa inopa 9 g yemafuta, 199 macalorie uye 27.6 g yeprotein.

3. Gakanje nyama

Nyama yegakanje inodyiwa zvakanyanya nevanovaka muviri kuti vawane mhasuru. Crab nyama ndicho chikafu chekupedzisira chehutano hwemapfupa, inzvimbo yekuchengetera zinc uye zvicherwa zvakakosha senge calcium, potasium uye magnesium inosimudzira masimba etsandanyama uye kutapata kwekudzivirira muviri. Yese zana g yegakanje nyama ine 18.1 g yeprotein.

4. Huku

Kana iwe uchida kudya huku, iwe unogona kunge uchishamisika kuti ingani huku yekudya pazuva kuti uwedzere mhasuru. Huye, mazana mana kusvika mazana mashanu emazana ezamu risina ganda rehuku rinokwana kana iwe uchinyatsoenderana nehuku yeprotein. Asi, kana iwe uri kusanganisira mamwe manyuko epuroteni mukudya kwako kwekuvaka muviri, 300 g yehuku imari yakanaka yekushandisa. Huku inowedzera kuonda kwemhasuru mumuviri. 172 g isina ganda rakabikwa, zamu rehuku rine 54 g yeprotein.

5. Mbishi

Oysters zvakare chikafu chekuvaka-mhasuru, chinodyiwa nevanorema uye vagadziri vemuviri zvakafanana. Izvo zvine zinc, magnesium uye mamwe mamineral akakosha ayo anodikanwa kune protein synthesis, ichigadzira oysters chikafu chepamusoro chekukura kwemhasuru.

100 g yemazai akabikwa ane pamusoro pe 20 g yeproteinine chete 5 g yemafuta.

6. Huku chiropa

Huku chiropa chakakwira kwazvo muprotein iyo ine 7 g mune imwechete ounce (28.3 g) inoshumira. Nehurombo, chiropa chehuku chine cholesterol yakawanda ndosaka ichifanira kudyiwa zvine mwero. Kunze kweiyo chiropa chehuku inzvimbo yakanaka yezinc, thiamine, manganese, riboflavin, vitamini A, vitamini B6, folate, nezvimwe.

7. Salmoni

Salmon inoonekwa sechikafu chakanaka chekuvaka muviri nekuti chakakwirira mumapuroteni ekuvaka-mhasuru uye sosi yakanaka kwazvo yemafuta ane hutano pamoyo. Sarudza salmoni yemusango pachinzvimbo chesaumoni yakarimwa sezvo iine mwero wehupfu. 100 g inoshumirwa yeSalmon ine 19.84 g yeprotein.

Vezvirimwa Indian Chikafu Chekuvaka Muviri

Kutenda kwakakurumbira kune vanhu ndekwekuti mapuroteni anowanikwa muhuwandu hwakawanda chete mune zvisiri-zvezvinodyiwa zvekudya. Asi, zvekudya zvemuriwo manyuko akanaka epuroteni zvakare uye anogona kuve chikamu chekudya kwako kwekuvaka muviri.

1. Mbatatisi

Mbatatisi yakaderera mumakoriyori uye izere nemahydrohydrate ayo anozochengetedza masimba ako esimba akakwirira panguva yechikamu chakakura chekurovedza muviri. Iwo ipfuma sosi yezvikafu fiber izvo zvakakosha kudzora chishuwo, kupisa mafuta uye kukurudzira mhasuru kuwana uye mhasuru hutano. Kunyangwe mbatatisi isina kupfuma muprotein, unogona kuitora sechikafu chekutanga-kwekudzidzira. 100 g inoshumira ine 1.6 g yeprotein.

2. Zvigadzirwa zvemukaka nemukaka

Mukaka une mapuroteni akakwirira ane whey protein uye casein protein inoumba angangoita makumi maviri muzana uye 80 muzana yehuwandu hweprotein yakaumbwa, zvichiteerana. Whey protein inoonekwa seyakanakisa mapuroteni ekuwedzera nevakawanda vanovaka muviri. Uye casein ine chinononoka kugaya chiyero icho chinobatsira mukugaya whey protein.

Iyo yakafuma calcium mune zvemukaka zvigadzirwa zvinowedzera kurasikirwa kwemafuta uchisimbisa mapfupa ako nekudaro zvichikubatsira iwe mukuvaka muviri wako. Mukombe mumwe wemukaka (244 g) une 8 g yeprotein.

3. Quinoa

Quinoa inosimudza iyo rondedzero muIndia yezvinodyiwa zvekudya kana zvasvika pakuvaka muviri. Iine ese mapfumbamwe akakosha amino acids uye ndicho chikonzero ichi superfood ichifungidzirwa seyakanyanya musimba kukura. Quinoa yakakwira mumakabohydrate akaomesesa uye mapuroteni anoita kuti igare yakasimba inopa simba panguva dzinonetesa dzekudzidzira.

Tsvagiridzo inoratidza kuti quinoa inosimudzira iyo synthesis ye IGF-1, yekukura kemikari yakakosha pakukura uye kusimba kwemhasuru. 1 mukombe wequinoa yakabikwa (185 g) ine 8.14 g yeprotein.

4. Bhinzi nenyemba

Bhinzi uye nyemba zvine mapuroteni akawanda zvinoita kuti zvive chikafu chakakodzera pakuvaka muviri. Bhinzi uye nyemba zvinonatsiridza ura kufamba uye kuwedzera insulin kusagadzikana izvo zvinokanganisa kukura kwemhasuru nekuwedzera kugona kwemuviri kunotora zvinovaka muviri. 100 g yekushandira bhinzi ine 21 g yeprotein. Mbesa dzakaita senzungu dzine 9 g yeprotein muna 100 g.

5. Cottage chizi

Cottage chizi kana paneer inovandudza yakaonda tsandanyama uye ine casinini inokurudzira kukwira kunononoka uye kwakadzikama padanho reamino acids muropa. Cottage chizi inobatsira kuputsa uye kutora kwemuviri zvinovaka muviri zvinotsigira mhasuru kuwana. Iyo 100 g inoshumirwa yekottage chizi ine 11 g yeproteine.

6. Mbeu

Mbeu dzakadai seflakisi, mbeu yezuva, mbeu yesame uye chia mbeu dzakapfuma sosi yakakosha yemafuta acids, protein uye fiber. Aya mafuta acids anobatsira munyama kupora post Workout uye kudzikisira kuzvimba. Iyo yakanakisa nguva yekudya mhodzi yekuvaka muviri ndeyekuti uve nayo sepamberi nekutumira zvekudzidzira zvekudya. 100 g inoshandirwa nembeu dzechia ine 17 g yeprotein, 100 g yeflakisi ine 18 g yeprotein, 100 g yembeu yesesame zvakare ine 18 g yemapuroteni uye 100 g yembeu yezuva yezuva rakaomeswa ine 21 g yeprotein.

7. Nzungu

Nutsu senge maarumondi uye nzungu dzakazara nemapuroteni, faibha uye mafuta ane hutano anobatsira iwe kuwana mhasuru. Iyo yakanakisa nguva yekudya nzungu dzekuvaka muviri senge yekumashure-yekurovedza tudyo uye nemambakwedza nemukaka wako. 100 g yemarmonds ine 21 g yeprotein uye 100 g yemakwenzi emakwenzi ane 18 g yeprotein.

Matipi Ekuvaka Muviri

Izvo zvakakosha kuti unzwisise protein yako uye makabhohaidhireti chinodiwa zvinoenderana nehuremu hwemuviri wako usati watanga chikafu chekuvaka muviri. Kazhinji, 2500 macalorie pazuva zvinokwana kuvaka mhasuru iwe unogona kuwana mamwe mafuta paunenge uchivaka mhasuru asi, edza kuti usazvidya mwoyo nezvazvo paunenge uchibhururuka.
Tarisa pane magetsi emagetsi senge akafa, mabarbats squats, akagara pasi barbell yekudhinda yemauto, barbell curl uye dumbbell bench yekudhinda, uye kumwe kusimudzira kwekusimbisa kuvaka tsandanyama dzako uye kupisa mafuta ako panguva imwe chete.
Chero chero chimiro che cardio kurovedza muviri senge kutenderera, kuchovha bhasikoro, kumhanya, kushambira, kukwira kumakomo. Iko kushandiswa kwekutanga kweiyo cardio kudzidziswa kwevakavaka muviri ndeyekuwedzera avo caloric mashandisiro.
Dzivisa kudya zvakapusa makabhohaidhiretsi seshuga, uye zvigadzirwa zvakanatswa. Sarudza makabhohaidhiretsi akaomesesa senzvimbo dzakazara, mutsvuku kana mupunga wakasviba, oats, bhari uye gorosi rakatyoka.
15 kusvika makumi maviri muzana emakoriyori edu anofanirwa kubva kumafuta ane hutano senzungu, mhodzi, mafuta ehove, avocado, maorivhi, mafuta ezuva, mafuta emupunga, nezvimwe.
Muchero, alfalfa nehove zvine huwandu hwakawanda hweHMB (Hydroxy β-Methylbutyrate) - inoshanda metabolite yeleucine iyo inoderedza mhasuru protein kuputsika. Muviri unoita HMB nekupaza iyo amino acid leucine irimo mumapuroteni-akapfuma chikafu. HMB inowedzera mabhenefiti ehuremu hwekudzidzira kurovedza.
Wana nguva yakakwana yekurara kuti upe muviri wako zororo zvaro rinoda mushure mekuremerwa kwekurovedza muviri.
MaIndia mhasuru anovaka angave murume kana mukadzi anobatanidzwa mukunyanyisa uye zvine hungwaru Workout anofanira kunwa mvura yakawanda. Mvura inowedzera simba uye mhasuru inokwanisa kuita Workout.

Goverana ichi chinyorwa!