Chithunzi: Shutterstock Mapuloteni amadziwika kuti ndi zakudya zomanga thupi zomwe zingathandize munthu wochuluka momwe amafunira. Komabe, zakudya zofunika izi zili ndi maubwino ambiri kuposa kungopeza minofu. Mphamvu yamafuta m'matupi athu, imathandizira kutsitsa mafuta ndikuwongolera moyo wokwanira.
Chithunzi: Shutterstock Pamene anthu ambiri amayanjana zakudya zomanga thupi zokhala ndi zomanga thupi , ndizodziwika pang'ono kuti amathandizanso pakuwunikira komanso kuphunzira. Chifukwa chake, ngati mukukonzekera kuyika manja anu ma dumbbells kapena kukonzekera ulaliki, gawo lina la mapuloteni lidzakuchitirani zabwino! Ndipo kuti mukhale katswiri pazakudya, talemba 11 zolemera zama protein zakudya za onse osadya masamba ndi osadya zamasamba ... ndi nthawi yoti mukhale ndi thanzi!
imodzi. Kinoya
awiri. Mtedza Ndi Mbewu
3. Nandolo Zobiriwira
Zinayi. Mkaka
5. Tofu
6. Nyemba Ndi Puls
7. Mazira
8. Chicken Breast
9 . Shirimpi
10. Nsomba
khumi ndi chimodzi. Nkhukundembo
12. FAQs
Kinoya
Chithunzi: Shutterstock Njere iyi ndi yodzala ndi phindu. Sikuti ndi wolemera mu mapuloteni komanso alibe gluteni komanso odzaza ndi mchere. Quinoa imathandizira kukhalabe ndi shuga wotsika m'magazi ndipo imatha onjezerani metabolism yanu ! Mosiyana ndi mapuloteni ambiri, Quinoa ndi puloteni yathunthu yomwe imasonyeza kuti ili ndi ma amino acid asanu ndi anayi omwe matupi athu sangathe kupanga okha.
Ngati m'kamwa mwanu mwatopa ndi kudya quinoa, muli ndi zina zingapo zomwe mungasangalale nazo chifukwa pali mitundu yopitilira 120 ya quinoa.
Ngati ndinu mlendo watsopano kudziko la quinoa, zoyera ndi zachikasu ndizofatsa kwambiri, poyambira. Pambuyo pake, zofiira ndi zakuda zimakhala ndi kununkhira kwamphamvu pang'ono.
Ngati mumakonda quinoa (sitidzadabwitsidwa) muyenera kuzindikira: mtundu womaliza wa quinoa umakonda kusunga mawonekedwe ake bwino kuposa opepuka.
Langizo: Gwiritsani ntchito mu saladi kapena m'malo mwa mbewu wamba, zosankha zake ndizabwino!
Mtedza Ndi Mbewu
Chithunzi: Shutterstock Ngati ndiwe mwachangu snacker …zipange kukhala zathanzi! Tsopano mutha kupitiriza kudya mtedza, podziwa kuti mukuika mapuloteni m'thupi lanu. Izi munchies zathanzi pamtima zimakusangalatsani thupi ndi mphamvu ndi kutentha. Kuphatikiza apo, onse amakoma mosiyana, kotero mutha kusankha kuchokera kumitundu yokoma.
Sankhani kuchokera: ma amondi, mtedza, njere za dzungu, nthanga za hemp, mpendadzuwa, nthanga za chia, nthangala za sesame…ngati simungathe kusankha, khalani nazo ZONSE! Polankhula za mtedza, anthu ambiri amatha kuiwala kokonati youma. Ndikofunikira kudziwa kuti mbali iyi ya crunchy ili ndi mafuta ambiri kuposa mapuloteni.
Langizo: Musamadye mtedza mopitirira malire, chifukwa ambiri amakhala ndi mafuta ambiri.
Nandolo Zobiriwira
Chithunzi: Shutterstock Zokongola izi zobiriwira ndi gwero labwino kwambiri mapuloteni ndi mavitamini . Nandolo zingapo za nandolo zimatha kukupatsani pafupifupi 9g ya mapuloteni. Kuphatikiza apo, ali ndi mavitamini A, K ndi C komanso ali ndi zambiri mavitamini ndi fiber . Chifukwa chake, muwaponye ndi zokometsera zomwe mumakonda kapena muwonjezere ku gravy yokoma ndipo ndinu abwino kupita. Komanso dziwani, nandolo zimasunga inu okhuta kwa nthawi yayitali.
Langizo: Osazolowera kutulutsa nandolo zobiriwira pamodzi ndi fiber, amakhalanso ndi anti-zakudya zomwe zimayambitsa kutupa.
Mkaka
Chithunzi: Shutterstock Diary ndi gwero lamphamvu la mapuloteni! Ganizirani mkaka, yoghuti, tchizi, buttermilk… Inde, ndiko kuti, zolondola za mkaka zili ndi ziwiri magwero a mapuloteni : whey ndi casein. Ngakhale whey imagayidwa mwachangu, casein imatenga nthawi yake. Yogati ndi tchizi zimatengedwa ngati magwero apamwamba kwambiri a mapuloteni chifukwa ali ndi ma amino acid onse, omwe matupi athu sangathe kupanga mwachilengedwe.
Langizo: Ingokhalani ndi yogati yachilengedwe tsiku lililonse kuti mukhale ndi mapuloteni abwino komanso matumbo athanzi!
Tofu
Chithunzi: Shutterstock Tofu si kanthu koma mtundu wachilendo wa tchizi wa kanyumba, onse omwe ali ndi mawonekedwe ofanana koma amalawa mosiyana. Tofu amakonzedwa kuchokera ku mkaka wa soya ndipo ali wodzaza ndi mapuloteni ndi ma micronutrients ndi macronutrients. Zimathandiza kuti mafupa ndi mano akhale olimba.
Langizo: Tofu akhoza kulowetsedwa m'malo mwa nyama ya gravies ndipo akhoza kusangalala mu saladi ndi curries.
Nyemba Ndi Puls
Chithunzi: Shutterstock Rajma, nyemba zoyera, moong, dals… mumazitchula. Mitundu yambiri ya nyemba ndi nyemba imakhala ndi mapuloteni ambiri potumikira. Mbeu zodzaza ndi mapuloteni zili ndi a mavitamini osiyanasiyana , mchere ndi mankhwala opindulitsa a zomera. Pali umboni wabwino woti atha kuthandizira kuchepetsa shuga m'magazi, kuwongolera kuchuluka kwa cholesterol ndikuthandizira kukhala ndi thanzi lamatumbo.
Langizo: Kuchuluka kwabwino kwa nyemba kukhala ndi tsiku ndi kapu imodzi, choncho onetsetsani kuti mwadya ndalama zanu!
Mazira
Chithunzi: Shutterstock Mazira ndi gwero labwino kwambiri la mapuloteni ndipo mungasangalale nazo m’njira zambiri! Mukhoza kuwaphika, kuwaphika, kapena kuwaphika (ndipo amamva bwino mofanana mumitundu yonse). Ndipo ali athanzi komanso otsika m'ma calories kuposa momwe anthu ambiri amaganizira.
Dzira limodzi lalikulu lili ndi 6.28 g ya mapuloteni, ndipo 3.6 g imapezeka mu dzira loyera. Tsopano ndiko kukwaniritsidwa kwa protein! Komabe, ndikofunikira kuzindikira: yolk imanyamula mafuta ambiri kuposa mapuloteni ndipo malaya oyera amadzaza ndi mapuloteni! Chifukwa chake ngati muli paulendo wochuluka, kuchotsa yolk kungakhale chisankho chanzeru.
Langizo: Osati kokha mazira otsika-kalori komanso otsika mtengo, ndipo akhoza kukwapulidwa mwamsanga pa chakudya chilichonse cha tsiku!
Chicken Breast
Chithunzi: Shutterstock Mabere a nkhuku mosakayika amakondedwa ndi onse odya nyama chifukwa akhoza kusakaniza mu saladi kapena akhoza kuwonjezeredwa ku pasitala wotsekemera ndipo akhoza kuthetsa chilakolako chanu cha nyama mosavuta. Amadzaza ndi mapuloteni ndipo alibe carb! Ndiko kulondola, okonda zolimbitsa thupi mutha kuyika zokonda zanu muzakudya za nkhuku popanda cholakwa chilichonse.
Langizo: Ngakhale mabere a nkhuku atha kukhala okwera mtengo nthawi zonse, ntchafu ya nkhuku ndi njira yabwinonso.
Shirimpi
Chithunzi: Shutterstock Gwero la puloteni yeniyeni ili ndi ma calories ochepa, ma carbs, ndi mafuta. Ndipo mosakayikira ndi loto kwa ma divas onse azakudya. Sikuti shrimps ndizokoma komanso zimakhala ndi antioxidants monga astaxanthin, zomwe zimachepetsa kutupa ndi kuwonongeka kwa okosijeni. Komanso, alibe mafuta kapena ma carbohydrate.
Langizo: Nsomba pamodzi ndi nsomba zina zam'madzi nthawi zambiri zimakhala ndi mapuloteni ambiri, choncho mukhoza kuzidalira nthawi zonse.
Nsomba
Chithunzi: Shutterstock Mtengo wa mapuloteni mu nsomba ndi wokwera kwambiri. Komabe, phindu lenileni la mapuloteni mu nsomba zimatengera mtundu wa nsomba zomwe mwasankha. Mu kukula kwa ma ounces atatu a nsomba zofala kwambiri, mupeza pakati pa 16 ndi 26 magalamu a mapuloteni. Salmon amadziwika kuti ali ndi mapuloteni apamwamba kwambiri.
Langizo: Kudya nsomba kulinso ndi ubwino wina. Kutumikira kwabwino kwa nsomba kumathandiza ubongo kugwira ntchito bwino, kukula kwa masomphenya ndi mitsempha pa nthawi ya mimba.
Nkhukundembo
Chithunzi: Shutterstock Turkey ndi imodzi mwamagwero abwino kwambiri a mapuloteni! Pafupifupi 100 g ya nyama yam'mawere imakhala ndi 29 g ya mapuloteni. Ndibwino kwambiri kwa anthu akuluakulu chifukwa amalepheretsa kuwonongeka kwa minofu ndikulimbikitsa kusunga minofu. Turkey ndi yabwino kwambiri paumoyo wamtima komanso imathandizira kugwira ntchito bwino kwa mtima. Zimaphatikizaponso folate ndi B12 ndi yabwino kupanga ndi kugwira ntchito kwa maselo ofiira a magazi.
Langizo: Ngati mukufuna kuchepetsa mafuta kuchokera ku Turkey, chotsani khungu lake.
FAQs
Q. Kodi munthu ayenera kudya zakudya zomanga thupi zochuluka bwanji?
KWA. Zakudya zovomerezeka (RDA) zama protein ndi 0.8 magalamu a protein pa kilogalamu ya kulemera kwa thupi. RDA ndi kuchuluka kwa michere yomwe mukufunikira kuti mukwaniritse zofunika pazakudya zanu. M'lingaliro lina, ndi ndalama zochepa zomwe mukufunikira kuti mukhalebe wathanzi. Kwa anthu omwe akugwira ntchito, RDA ndi 10 peresenti ya mapuloteni omwe amadya pama calorie awo onse.Q. Kodi magwero achilengedwe a mapuloteni ali bwino kuposa magwero opangira mapuloteni?
KWA. Ngakhale ili ndi funso lofala, yankho lakhala lofanana nthawi zonse. Sizingatheke kunena kuti ndi iti yomwe ili yabwino kwa bulking. Magwero onsewa ali ndi ma amino acid, omwe amathandiza kumanga thupi. Komabe, ponena za kumasuka, mapuloteni a whey amaonedwa kuti ndi abwino! Monga sikutanthauza kwambiri chimbudzi ndipo amachita monga gwero la mphamvu yomweyo.Werenganinso: Zakudya Zapamwamba Za Vitamini B12 Kwa Odyera Zamasamba
