Wepamusoro 21 Zvikafu zvekuvaka Tsvina

Mazita Akanakisa Evana

Pasi:

Zuva Rekuzvarwa:

Tumira

Nditumire Neemail Ratidza Pane Saiti

Just In

• 5 maawa apfuura Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu
• 
• 6 hrs apfuura Hina Khan Anobwinya Kumusoro Nemhangura Green Girazi Shadow Uye Glossy Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
• 8 hrs apfuura Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
• 11 hrs apfuura Mazuva ese Horoscope: 13 Kubvumbi 2021

Usapotsa

• Nhau Varairidzi veAmerica vanotungamira makosi echirungu evadzidzisi veIndia
• Mitambo IPL 2021: Yakashanda pakurohwa kwangu mushure mekuregeredzwa muna 2018 okisheni, anodaro Harshal Patel
• Zvemari Goridhe Mutengo Unowira Kwete Zvakawanda Kushushikana kweNBFCs, Mabhangi Anoda Kuva Akarinda
• Sravana Sameeralu Serial 4th Technology AGR Zvikwereti Uye Zvekupedzisira Spectrum Auction Inogona Kukanganisa Telecom Chikamu
• Mafirimu Gudi Padwa 2021: Madhuri Dixit Anorangarira Kupemberera Iyo Inotyisa Mutambo Nemhuri Yake
• Mota Mahindra Thar Bookings Yambuka Makumi mashanu eMirestone Mumwedzi Mitanhatu Chete
• Dzidzo CSBC Bihar Mapurisa Constable Yekupedzisira Mhedzisiro 2021 Yakaziviswa
• Kufamba 10 Nzvimbo Dzakanakisa dzekushanyira Mu Maharashtra Muna Kubvumbi

Kuvaka mhasuru, kuvandudza mhasuru uye mhasuru toning ndiyo zvimwe zvinhu zvisingawanzo kuitika mukuvaka muviri. Nepo nyanzvi dzezvehutano dzichikurudzira kuti mapuroteni ndiwo kiyi, haasi mapuroteni chete anoumba 'chikafu chinovaka mhasuru'.

Chinhu chekutanga chinouya mupfungwa dzako kana iwe uchifunga nezvekuwana mhasuru ndiyo yekurovedza muviri. Iwe unofunga kuti kushandira kunze kwemaawa asingaverengeke mumajimini kunopa mhedzisiro inodiwa. Asi, sekuonekwa kubva kune yakati wandei mienzaniso, havasi vanhu vazhinji vanobatsirwa nepfungwa iyi. Vanhu vanowanzo kanganwa kuti pamwe nekurovedza muviri, kudya kunotora chinzvimbo chikuru mukuwana mhasuru.

Iko kusanganiswa kwezvikafu kana zvikadyiwa muhuwandu hwakaenzana zvinoshanda kuvaka mhasuru uye kugadzirisa musimba mhasuru. Muchikamu chino, tichatarisa zvekudya zvekuvaka mhasuru. Idzi chikafu chekuvandudza tsandanyama dzinogona zvakare kutariswa sekudya kwekuvandudza musimba mhasuru, nekuti kugona kwavo kusimudzira kugona kwemhasuru kwakakosha kune ese mhasuru uremu uye mhasuru simba.

Kubva pazvirimwa kusvika kune asiri-zvinomera kune vegan - isu tese takafukidzwa.

1. Mazai Ose

Chimwe chezvakanakisa sosi yemapuroteni, mazai anewo akakosha mavitamini anovaita chikafu chakanakisa kuvaka mhasuru [1] . Usave wekufunga kuti mazai anofanirwa kudzivirirwa kuitira kudzivirira cholesterol kudya. Iwo ane mafuta akanaka anobatsira mukuzeya uye kuwedzera mhasuru.

Kudya mazai akazara mushure mekushanda kwako kunogona kuvandudza kukura kwemhasuru ne40 muzana, tichienzanisa nemazai machena [piri] .

2. Yakazendamira Nzombe

Tsime rakafuma re zinc, iron ne B mavitamini, mapuroteni emhando yepamusoro uye amino acid, nyama yemombe yakaonda ndechimwe chezvakanakisa zvekuvaka mhasuru [ 3] . Kuva ne170g yemombe yakaonda inoonekwa seyakanakisa [4] .

3. Salmoni

Salmon ine zvakawanda zvehutano zvinobatsira. Iyo ipfuma sosi yeprotein uye omega-3 fatty acids. Iyo yakakwira mapuroteni mune salmon pasina mubvunzo inoita icho chimwe cheicho chinonyanya kubatsira chikafu kuvaka mhasuru [5] .

4. Tofu

Tofu ipuroteni yemhando yepamusoro uye inozivikanwa sosi chigadzirwa [6] . Sosi yakapfuma yesoflavones uye maamino acids ayo anozivikanwa kusimudzira mhasuru kukura, tofu zvakare ine mishonga yakakosha inodiwa pakuvaka muviri [7] .

5. Yakazara-Mafuta Cottage Cheese

Cottage cheese inobatsira mukuvandudza iyo yakaonda mhasuru [8] . Iyo zvakare inotakurwa netsika dzinorarama uye mabhakitiriya ane hutano anosimudzira kuparara uye kunwiwa kwezvinovaka muviri zvinodiwa pakuvaka mhasuru yakasimba. [9] .

6. Yakaviriswa Dairy Zvigadzirwa

Zvigadzirwa zvemukaka zvakaviriswa senge yoghurt (chiGiriki), buttermilk uye kefir zvine huwandu hwakawanda hwemakoriori ane hutano anokwanisa kutorwa nemuviri kuburikidza nekuparara kwezvikafu. [10] . Inoonekwa seyakagwinya muswe-kuvaka chikafu uye chimwe chezvakanakisa miriwo chikafu chekukura kwemhasuru [gumi neimwe] .

7. Yakadzika Mafuta Mukaka

Mukaka une inenge makumi maviri muzana ye whey protein uye 80 muzana ye casein protein [12] . Casein ine chinononoka kugaya chiyero icho chinoyera iyo Whey yekugaya mwero. Izvo zvakare zvinokupa iwe simba rekurarama kuburikidza nekushanda kwako uye inoonekwa seimwe yeakanakisa epamusoro-mapuroteni chikafu chemidziyo yekuvaka muviri [13] .

8. Soyabhinzi

Soybeans dzakazara nezvipfumbamwe zvakakosha amino acids, izvo zvinoita kuti ive iyo yakakwana vegan mhasuru yekuvaka chikafu [14] . Iine 20 gm yeprotein pamukombe, izvi zvinomera zvinogona kubikwa uye kudyiwa.

9. Quinoa

Yakakwirira muprotein uye fiber quinoa inobatsira kusimudzira protein synthesis [gumi neshanu] . Kunge soya, quinoa zvakare ine ese mapfumbamwe amino acids akakosha pakuvaka mhasuru uye haina guten [16] .

Quinoa zvakare yakapfuma mumapuroteni uye akaomarara makabhohaidhiretsi. Imwe kapu yequinoa yakabikwa ine magiramu masere epuroteni, ichiita chimwe chezvakanakisa chikafu chekukura kwemhasuru.

10. Oats

Oats sosi yakanaka yemakabohaidhiretsi ane hutano uye zvekudya zvemichero zvinobatsira mukuwedzera huwandu hwemagetsi uye zvakare zvinowedzera mashandiro panguva yechirongwa chekudzidzisa [17] . Oats ane huwandu hwakawanda hwevhitamini E, folic acid, thiamine, biotin, zinc nesimbi iyo inogona kusimudzira iyo mhasuru-inowedzera mwero mushure mekudzidzira [18] [19] . Oats inogona kudyiwa seyakagara-usati wadzidzira kudya.

11. Brown Rice

Mupunga weBrown une makabhohaidhiretsi akaomarara ayo anononoka kugaya mwero [makumi maviri] . Izvi zvinoita kuti kunonoka kusunungurwa kwesimba kwenguva yakati rebei. Inenge 50-60 muzana yezuva nezuva koriori yako yaunodya inofanirwa kuitika kuburikidza nekudyiwa kweakaomesesa makabhohaidhiretsi, ichiita mupunga wakasviba chimwe chezvakanakisa chikafu chekukura kwemhasuru [makumi maviri nerimwe] .

12. Mbatatisi

Mapatata anotapira ane yakaderera macalorie 'simba imba' makabhohaidhiretsi ayo anogona kuita kuti simba rako riwedzere kumusoro kunyangwe mushure mekuremerwa kwekuita musangano [22] . Iwo zvakare akapfuma sosi yemidziyo yekudya iyo inodikanwa pakupisa mafuta, kudzora chishuwo uye zvakare kukurudzira mhasuru kuwana [2. 3] .

13. Sipinachi

Iri girini rine hutano rine mashizha rine phytoecdysteroids, ayo anobatsira mukuwedzera mhasuru kukura kusvika makumi maviri muzana [24] . Iwo ma antioxidants aripo mumashizha emashizha anobatsira kumhanyisa mhasuru uye kupora kwetishu, inova chikamu chakakosha chekukura kwemhasuru

14. Asparagasi

Muriwo wakasvibirira uyu une huwandu hwakawanda hweasparagine iyo inobatsira kusimudzira kunwa kwemvura yakawandisa uye munyu mumuviri, unoita chinzvimbo chepakati mukusimudzira musimba kukura kwemhasuru [26] .

15. Avocado

Zvidzidzo zvakaratidza kuti kugara uchidzora kudyiwa kwema avocado kunogona kubatsira kusimudzira kuvaka mhasuru [27] . Nekuti, kudya mafuta ane hutano seaya anowanikwa mumakotapeya kunowedzera kugadzirwa kwe testosterone uye kukura kemikari, inova iyo inobatsira kusimudzira mhasuru kukura [28] .

16. Maapuro

Chibereko ichi chine polyphenols anobatsira kuvaka mhasuru uyezve kudzivirira kuneta kwemhasuru [29] . Iyo polyphenols mumaapuro inobatsirawo neyakafuta-kupisa maitiro uye inobatsira mukuvaka iyo chaiyo mhasuru mhasuru.

17. Mazuva

Misi ipfuma sosi yeprotein. Iwo ane zvachose asina mafuta futi, achivaita iwo akanaka michero yekuvaka mhasuru [30] . Saizvozvowo, iyo potasium iri mune ino yakaoma michero inobatsira kuvaka mhasuru nemapuroteni mumuviri [31] .

18. Prunes

Prunes ine boron, chicherwa chinobatsira kuvaka mhasuru dzakasimba nekuvandudza kubatana kwemhasuru [32] . Prunes ine micheka yekudya inobatsira mukupisa mafuta nekukurumidza uye kukurudzira mhasuru kukura.

19. Seitan

Seitan chikafu chekudyara (chakagadzirwa kubva kuhydrated gluten mugorosi) iyo inogona kushandiswa seinotsiva zvigadzirwa zvisiri zvemuriwo. Inopa zvinopfuura makumi maviri nezvishanu kubva muzana zveprotein mune imwechete inoshumira uye yakanaka sosi yemiti mapuroteni ekuvaka mhasuru [33] .

20. Nzungu

Nzungu, maarumondi, mahewu, walnuts, hazelnuts uye mapistachios anoonekwa senzungu dzakagwinya dzinogona kubatsira mukukura kwemhasuru [3. 4] . Idzi nzungu dzakatsemuka dzakazara mapuroteni, dzichivaita chikafu chakanakisa chekuvaka muviri. Nzungu dzakaita semamondi nema cashews dzakafumiswa neprotein, mafuta uye faibha, zvichikupa zvakawandisa macalorie kunyangwe mushure mekuremerwa kwekurovedza muviri [35] [36] .

21. Mbeu

Mbeu senge mbeu yefilakisi, chia mbeu, sesame mbeu uye sunflower mbeu dzinozadzwa neakakosha mafuta acids, protein uye fiber [37] . Aya akakosha mafuta acids anobatsira mukusimudzira kupora kwetishu mushure mekudzidzira uye zvakare kudzikisa kuzvimba uye kubatsira kuvaka mhasuru [38] .

Pamashoko ekupedzisira…

Kunze kweizvo zvataurwa pamusoro apa, blubheri, beetroot, bok choy, hanyanisi negariki, uye maorivhi anoonekwa sezvikafu zvine hutano zvinobatsira kusimudzira mhasuru. Usati wagadzira chirongwa chekudya nechinangwa chekuvaka mhasuru, kurukura nachiremba wako kana mudzidzisi wako wemujimu kuti udzivise chero mhosho.

Inowanzo Bvunzwa Mibvunzo

Mubvunzo: mabhanana akanaka here pakuvaka mhasuru?

TO. Ehe, mabhanana akakwira mumhando dzakanaka dze carbs iyo chiito chimwe mushure mekudzidzira. Aya anokurumidza-kuita ma carbs anobatsira kudzoreredza mwero wemuviri we glycogen, unozivikanwa kubatsira kuvaka patsva mhasuru dzakakuvara.

Mubvunzo: Ndinofanira kudya riini kuvaka mhasuru?

TO. Sekureva kweiyo The Academy yeNutrition uye Dietetics, iwe unofanirwa kuve uine zvese carbs uye mapuroteni pre-Workout yekuvaka mhasuru, uye iwe unofanirwa kudya imwe kana matatu awa usati waekisesaiza.

Horoscope Yako Yemangwana

Kuziva

Nditumire Neemail Ratidza Pane Saiti