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Kunyumba Zaumoyo Zakudya zolimbitsa thupi Zakudya Zolimbitsa thupi oi-Neha Ghosh Wolemba Neha Ghosh pa Seputembara 3, 2018

Kim Kardashian West, nyenyezi yodziwika bwino komanso mayi wa ana atatu posachedwa adagawana mwachidule za machitidwe ake olimbitsa thupi patsamba lake la Instagram. Atalemera pafupifupi 140 lbs, Kim Kardashian adatsikira ku 116 lbs. Miyendo yake yolimbitsa thupi ndi thupi lakumtunda ndizomwe mkazi aliyense amasilira. Amatsata zakudya zolimbitsa thupi, momwe mumanyamula zolemera zambiri ndipo mumakhala mafuta ochepa mthupi. Imatsindika pazakudya zomwe zili ndi zomanga thupi zambiri komanso zopatsa mphamvu.

Pomwe amuna ndi akazi ambiri aku India amafuna kukhala ndi thupi ngati otchuka ku Hollywood, zakudya zomwe otchukawa amatsatira mwina sizingatheke chifukwa chakupezeka kwa zakudya zina. Komabe, ndikofunikira kumvetsetsa kuti mutha kupanga thupi lanu ndi zakudya zomwe zimapezeka ku India, bola ngati mutamvetsetsa zamapuloteni ndi ma carbohydrate azakudya zaku India. Nkhaniyi ikamba za zakudya zaku India zolimbitsa thupi.

Zakudya zolimbitsa thupi zimakhala zopatsa mphamvu 1,500 mpaka 3,000 tsiku lililonse kwa amayi ndi 2,500 mpaka 5,500 calories patsiku la amuna. Kudya kwa kalori kumadalira kwathunthu mitundu ndi magawo azolimbitsa thupi. Ngati mukufuna kupanga minofu ndikutaya mafuta amthupi, yang'anani zakudya zabwino zaku India zolimbitsa thupi.

Tidzagawa zakudyazo m'magulu awiri - zosadya nyama ndi zamasamba zomanga thupi.

Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi

Zakudya zosakhala zamasamba zimathandiza kwambiri kumanga minofu mwachilengedwe chifukwa imakhala ndi mapuloteni ambiri. Nazi zakudya zopanda ndiwo zamasamba zomwe zimagwiritsidwa ntchito pomanga minofu.

1. Mazira

Mazira ndi chakudya chofunikira kwambiri pakapangidwe kazomangamanga. Dzira limodzi lalikulu lophika lili ndi 6 g wa mapuloteni. Azungu azungu ndiwo magwero abwino kwambiri a mapuloteni omwe ali ndi ma 9 amino acid ofunikira mthupi lanu. Mulinso choline wambiri, michere yofunikira yofunikira pakulamulira minofu. Mazira a mazira ndi gwero labwino la mafuta nawonso, amathandizanso kupeza minofu. Ngati mukufuna kudya mazira ngati chakudya cholimbitsa thupi, ndiye kuti ndibwino kudya mazira owiritsa. Idyani mazira osachepera 10-15 patsiku.

2. Nyama yofiira

Nyama yofiira yamafuta pang'ono ndi gawo lofunikira pakudya kwa minofu. Nyama yofiira imakhala ndi vitamini B3 kapena niacin yomwe yawonetsedwa kuti ikulitsa mitsempha yamagazi ndikuwonjezera cholesterol yabwino. Kuphatikiza apo, nyama yofiira imakhala ndi ma amino acid onse omwe thupi limafunikira pakupanga minofu ndi ziwalo zolumikizana. 3 oz (85 g) wa chiuno cha ng'ombe chili ndi 19.7 g wa protein, 100 g yotumizira nkhumba yokazinga imapatsa 9 g wamafuta, ma calories a 199 ndi 27.6 g wa protein.

3. Nkhanu nyama

Nyama ya nkhanu imadyedwa kwambiri ndi omanga thupi kuti apeze minofu. Nyama ya nkhanu ndiye chakudya chambiri chathanzi, ndi nkhokwe ya zinc ndi michere yofunika monga calcium, potaziyamu ndi magnesium yomwe imalimbikitsa kulimba kwa thupi komanso chitetezo chamthupi. 100 g iliyonse ya nkhanu imakhala ndi 18.1 g wa mapuloteni.

4. Nkhuku

Ngati mumakonda kudya nkhuku, mwina mungakhale mukuganiza kuti ndi nkhuku zingati zomwe mungadye patsiku kuti muwonjezere minofu. Eya, 400 mpaka 500 g wa mawere a nkhuku opanda khungu ndi okwanira ngati mumadalira nkhuku yomanga mapuloteni. Koma, ngati mukuphatikizanso ndi mapuloteni ena pazakudya zanu zomanga thupi, 300 g wa nkhuku ndi ndalama zabwino kudya. Nkhuku imawonjezera minofu yowonda mthupi. 172 g wa bere la nkhuku lopanda khungu, lophika lili ndi 54 g wa mapuloteni.

5. Mbalamezi

Oyster ndim zakudya zopangira minofu, zomwe zimadyedwa ndi olimbitsa thupi komanso omanga thupi chimodzimodzi. Amakhala ndi zinc, magnesium ndi michere ina yofunikira yomwe imafunikira mapuloteni, ndikupangitsa oyster kukhala chakudya chapamwamba chokulitsa minofu.

100 g wa oyster wophika ali ndi 20 g ya protein yokhala ndi 5 g yokha yamafuta.

6. Chiwindi cha nkhuku

Chiwindi cha nkhuku chimakhala ndi zomanga thupi zambiri zomwe zimakhala ndi 7 g mu ounce limodzi (28.3 g) wotumikira. Tsoka ilo, chiwindi cha nkhuku chimakhala ndi cholesterol yambiri ndichifukwa chake imayenera kudyedwa pang'ono. Kupatula chiwindi cha nkhuku ndi gwero labwino la zinc, thiamine, manganese, riboflavin, vitamini A, vitamini B6, folate, ndi zina zambiri.

7. Salimoni

Salimoni amaonedwa kuti ndi chakudya chabwino chomanga thupi chifukwa chili ndi mapuloteni ambiri omanga minofu komanso gwero labwino kwambiri la mafuta athanzi. Sankhani nsomba zakutchire m'malo mwa nsomba zowetedwa chifukwa zimakhala ndi poizoni wambiri. S guloni 100 g amakhala ndi 19.84 g wa protein.

Zakudya Zamasamba Zaku India Zomanga Thupi

Chikhulupiriro chofala kwambiri chomwe anthu ali nacho ndi chakuti mapuloteni amapezeka kwambiri muzakudya zopanda ndiwo zamasamba. Koma, zakudya zamasamba ndizochokera ku mapuloteni komanso zimatha kukhala gawo la zakudya zanu zolimbitsa thupi.

1. Mbatata

Mbatata zokoma zili ndi mafuta ochepa komanso zimadzaza chakudya zomwe zimapangitsa kuti mphamvu zanu zizikhala zazikulu panthawi yolimbitsa thupi. Ndi magwero olemera azakudya zomwe ndizofunikira pakuletsa kudya, kuwotcha mafuta ndikulimbikitsa kupindula kwa minofu ndi thanzi la minofu. Ngakhale mbatata siili ndi mapuloteni ambiri, mutha kukhala nayo ngati chakudya musanakonzekere. Kutumikira 100 g kuli ndi 1.6 g ya mapuloteni.

2. Zakudya zamkaka ndi mkaka

Mkaka uli ndi mapuloteni ambiri okhala ndi ma whey protein ndi casein protein omwe amakhala pafupifupi 20% ndi 80% ya protein yonse, motsatana. Mapuloteni a Whey amawerengedwa kuti ndi othandizira kwambiri mapuloteni ndi omanga thupi ambiri. Ndipo casein imakhala ndi kugaya pang'onopang'ono komwe kumathandizira kukumba mapuloteni a whey.

Ma calcium okhala ndi zinthu zambiri zamkaka amalimbikitsa kutayika kwa mafuta ndikulimbitsa mafupa anu potero kumakuthandizani kuti mupange thupi lanu. Chikho chimodzi cha mkaka (244 g) chimakhala ndi 8 g wa mapuloteni.

3. Quinoa

Quinoa amatsogola pamndandanda wazakudya zamasamba zaku India pankhani yokometsa thupi. Lili ndi amino acid onse asanu ndi anayi chifukwa chake chakudyachi chimawerengedwa kuti ndi chofunikira kwambiri pakukula kwa minofu. Quinoa imakhala ndi chakudya chambiri komanso zomanga thupi zomwe zimapangitsa kuti azipatsabe mphamvu nthawi yolimbitsa thupi.

Kafukufuku akuwonetsa kuti quinoa imalimbikitsa kaphatikizidwe ka IGF-1, mahomoni okula ofunikira pakukula ndi kulimba kwa minofu. 1 chikho cha quinoa yophika (185 g) imakhala ndi mapuloteni 8.14 g.

4. Nyemba ndi nyemba

Nyemba ndi nyemba zili ndi zomanga thupi zambiri zomwe zimawapangitsa kukhala zakudya zoyenera zomanga thupi. Nyemba ndi nyemba zimathandizira matumbo kuyenda komanso kupititsa patsogolo kukana kwa insulin komwe kumakhudza kukula kwa minofu ndikukulitsa kuthekera kwa thupi kuyamwa michere. Nyemba 100 nyemba zimakhala ndi 21 g wa mapuloteni. Nyemba monga mphodza zimakhala ndi 9 g wa mapuloteni mu 100 g.

5. Kanyumba kanyumba

Cottage tchizi kapena paneer imathandizira minofu yowonda ndipo imakhala ndi casein yomwe imalimbikitsa kukwera pang'onopang'ono komanso kokhazikika pamlingo wama amino acid m'magazi. Cottage tchizi imathandizira kuwonongeka ndi kuyamwa kwa michere yomwe imathandizira kupindula kwa minofu. 100 g yogulitsa kanyumba kanyumba ili ndi 11 g wamapuloteni.

6. Mbewu

Mbewu monga mbewu za fulakesi, nthangala za mpendadzuwa, nthangala za zitsamba ndi mbewu za chia ndi magwero olemera a mafuta ofunikira, mapuloteni ndi fiber. Mafuta amtunduwu amathandizira kupuma minyewa pambuyo pochita masewera olimbitsa thupi ndikuchepetsa kutupa. Nthawi yabwino kudya mbewu zolimbitsa thupi ndikuti mukhale ndi zokhwasula-khwasula. Mbewu ya chia 100 g imakhala ndi 17 g ya protein, 100 g ya flaxseeds ili ndi 18 g ya protein, 100 g ya nthangala za sesame imakhalanso ndi 18 g wa protein komanso 100 g wa nthanga za mpendadzuwa zouma zili ndi 21 g ya protein.

7. Mtedza

Mtedza monga maamondi ndi mtedza wa cashew umadzaza ndi mapuloteni, fiber ndi mafuta athanzi omwe amakuthandizani kukhala ndi minofu. Nthawi yabwino kudya mtedza womanga thupi ndi monga chotupitsa pambuyo pophunzira ndi m'mawa kwambiri ndi mkaka wanu. 100 g ya ma almond ili ndi 21 g ya protein ndi 100 g ya mtedza wa cashew muli 18 g ya protein.

Malangizo Okonza Thupi

Ndikofunika kuti mumvetsetse zofunikira zanu zamapuloteni ndi zimam'patsa mphamvu malinga ndi kulemera kwanu musanadye zakudya zolimbitsa thupi. Mwambiri, ma calories 2500 patsiku ndi okwanira kupanga minofu mutha kukhala ndi mafuta mukamamanga minofu koma, yesetsani kuti musadandaule za izi mukamawombera.
Ganizirani kwambiri pamagetsi opangira magetsi monga ma deadlift, ma barbell squats, atakhala pansi atolankhani a barbell, barbell curl ndi dumbbell benchi, ndi zina zolimbitsa thupi zolimbitsa minofu yanu ndikuwotcha mafuta anu nthawi yomweyo.
Mtundu uliwonse wa masewera olimbitsa thupi monga kupota, kupalasa njinga, kuthamanga, kusambira, ma sprint. Ntchito yayikulu yophunzitsira anthu omanga thupi ndikuwonjezera ndalama zomwe amagwiritsa ntchito.
Pewani kumwa chakudya chosavuta monga shuga, ndi zinthu zoyengedwa. Sankhani chakudya chambiri monga njere zonse, mpunga wofiira kapena wabulauni, oats, balere ndi tirigu wosweka.
15 mpaka 20% ya ma calories athu ayenera kuchokera ku mafuta athanzi monga mtedza, nthanga, mafuta a nsomba, ma avocado, maolivi, mafuta a mpendadzuwa, mafuta ampunga, etc.
Zipatso zamphesa, nyemba zamchere ndi nsomba zimakhala ndi kuchuluka kwa HMB (Hydroxy β-Methylbutyrate) - metabolite yogwira ya leucine yomwe imachepetsa kuwonongeka kwa mapuloteni a minofu. Thupi limapanga HMB pophwanya amino acid leucine yemwe amapezeka mu zakudya zokhala ndi mapuloteni. HMB imawonjezera zabwino zolimbitsa thupi.
Muzigona mokwanira kuti mupatse thupi lanu zonse zofunika pambuyo pa chizolowezi chochita masewera olimbitsa thupi.
Omanga minofu aku India kaya amuna kapena akazi omwe amachita nawo masewera olimbitsa thupi kwambiri ayenera kumwa madzi ambiri. Madzi amachulukitsa mphamvu ndi minofu yolimbitsa thupi.

Gawani nkhaniyi!