ZAKUDYA 21 ZAPAMWAMBA ZOMANGA MINOFU

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Muyenera Kuwonera

Musaphonye

Kunyumba Zaumoyo Zakudya zolimbitsa thupi Zakudya Zolimbitsa thupi oi-Amritha K Wolemba Amritha K. pa February 14, 2020

Kupanga minofu, kukonza minofu ndi kulimbitsa minofu mwina ndizovuta kwambiri pakumanga thupi. Ngakhale akatswiri azolimbitsa thupi amalangiza kuti mapuloteni ndiye chinsinsi, si mapuloteni okha omwe amapanga 'zakudya zomwe zimalimbitsa minofu'.

Chinthu choyamba chomwe chimabwera m'maganizo mwanu mukaganiza zopeza minofu ndi masewera olimbitsa thupi. Mukuganiza kuti kugwira ntchito maola ochulukirapo kumalo ochitira masewera olimbitsa thupi kungapereke zotsatira zofunikira. Koma, monga tawonera mu zitsanzo zingapo, si anthu ambiri omwe amapindula ndi lingaliroli. Anthu amakonda kuyiwala kuti kuphatikiza pa masewera olimbitsa thupi, zakudya zimathandizanso kwambiri kupeza minofu.

Zakudya zophatikizika zikagwiritsidwa ntchito mokwanira zimagwira ntchito yolimbitsa minofu ndikulimbitsa mphamvu ya minofu. Munkhaniyi, tiwona zakudya kuti tikhale ndi minofu yolimba. Zakudya izi zokulitsa minofu yamphamvu zitha kuwonedwa ngati zakudya zowonjezera mphamvu ya minofu, chifukwa kuthekera kwawo kukulitsa kuthekera kwaminyewa ndikofunikira pamphamvu ya minofu ndi kulimba kwa minofu.

Kuyambira zamasamba mpaka zosakhala zamasamba mpaka zamasamba - taphunzira zonse.

1. Mazira Onse

Chimodzi mwazinthu zabwino kwambiri zopanga mapuloteni, mazira amakhalanso ndi mavitamini ofunikira omwe amawapangitsa kukhala zakudya zabwino kwambiri zomanga minofu [1] . Osangokhala ndi malingaliro akuti mazira ayenera kupewedwa kuti asatenge mafuta m'thupi. Amakhala ndi mafuta abwino omwe amathandiza kugaya ndi kutulutsa minofu.

Kudya mazira athunthu mutatha kulimbitsa thupi kwanu kumatha kukulitsa kukula kwa minofu ndi 40%, poyerekeza ndi mazira oyera [ziwiri] .

2. Ng'ombe Yotsamira

Gwero lolemera la zinc, iron ndi mavitamini B, mapuloteni apamwamba kwambiri ndi amino acid, ng'ombe yopanda mafuta ndi imodzi mwazinthu zabwino kwambiri zopangira minofu [ [Chithunzi patsamba 3] . Kukhala ndi 170g ya ng'ombe yopanda mafuta amaonedwa kuti ndiyabwino kwambiri [4] .

3. Salimoni

Salmon ili ndi maubwino ambiri azaumoyo. Ndiwo gwero lolemera la mapuloteni ndi omega-3 fatty acids. Mapuloteni ambiri mumchere mosakayikira amapangitsa kuti ikhale imodzi mwazakudya zopindulitsa kwambiri zomanga minofu [5] .

4. Tofu

Tofu ndimapuloteni apamwamba kwambiri ndipo ndimotchuka ndi soya [6] . Chitsime chambiri cha ma isoflavones ndi ma amino acid omwe amadziwika kuti amalimbikitsa kukula kwa minofu, tofu ilinso ndi michere yofunikira yomwe imafunikira pakupanga thupi [7] .

5. Tchizi Cottage Wathunthu

Cottage tchizi zimathandizira kukonza minofu yowonda [8] . Imadzazidwanso ndi zikhalidwe zamoyo komanso mabakiteriya athanzi omwe amalimbikitsa kuwonongeka ndi kuyamwa kwa michere yomwe imafunikira kuti mukhale ndi minofu yolimba [9] .

6. Zogulitsa Mkaka Wopangira

Zakudya zopangidwa ndi mkaka monga yoghurt (Greek), buttermilk ndi kefir zimakhala ndi mafuta okwanira kwambiri omwe amatha kulowetsedwa ndi thupi chifukwa cha kuwonongeka kwa zakudya [10] . Amawonedwa ngati chakudya chopatsa thanzi chopatsa thanzi komanso chimodzi mwazakudya zabwino kwambiri zamasamba zokulitsa minofu [khumi ndi chimodzi] .

7. Mkaka Wochepa Mafuta

Mkaka uli ndi pafupifupi 20% ya ma Whey protein ndi 80% ya mapuroteni a casein [12] . Casein amakhala ndi kugaya kwakanthawi kochepa komwe kumachepetsa kugaya kwama Whey. Ikukupatsaninso mphamvu yakukhala ndi moyo wolimbitsa thupi ndipo imadziwika kuti ndi imodzi mwazakudya zabwino kwambiri zamasamba zomanga thupi [13] .

8. Soya

Soya ali ndi amino acid onse asanu ndi anayi ofunikira, omwe amawapangitsa kukhala nyama yabwino kwambiri yopanga nyama [14] . Mitengoyi imakhala ndi 20 gm ya protein pa chikho.

9. Quinoa

Mapuloteni ndi fiber quinoa amathandizira kupititsa patsogolo mapuloteni [khumi ndi zisanu] . Monga nyemba za soya, quinoa imakhalanso ndi ma amino acid asanu ndi anayi ofunikira pakupanga minofu ndipo alibe gluteni [16] .

Quinoa imakhalanso ndi mapuloteni komanso chakudya chambiri. Chikho chimodzi cha quinoa chophika chimakhala ndi magalamu 8 a mapuloteni, ndikupangitsa kuti ikhale imodzi mwazakudya zabwino kwambiri zokulitsa minofu.

10. Oats

Oats ndi gwero labwino la chakudya chamagulu ndi ulusi wazakudya womwe umathandizira kukulitsa kuchuluka kwa kagayidwe kachakudya ndikulimbikitsanso magwiridwe antchito panthawi yamaphunziro [17] . Oats amakhala ndi vitamini E wambiri, folic acid, thiamine, biotin, zinc ndi iron zomwe zingalimbikitse kuchuluka kwa minofu mukamaliza masewera olimbitsa thupi. [18] [19] . Oats amathanso kudyedwa ngati chotupitsa musanakonzekere.

11. Mpunga Wa Brown

Mpunga wofiirira umakhala ndi chakudya chambiri chomwe chimachedwetsa pang'onopang'ono [makumi awiri] . Izi zimatsimikizira kutulutsa pang'onopang'ono kwa mphamvu kwakanthawi. Pafupifupi 50-60 peresenti ya kalori yanu yatsiku ndi tsiku yomwe muyenera kudya iyenera kuchitika mukamamwa ma carbohydrate ovuta, ndikupangitsa mpunga wofiirira kukhala imodzi mwazinthu zabwino kwambiri zokula minofu [makumi awiri ndi mphambu imodzi] .

12. Mbatata Yokoma

Mbatata zili ndi chakudya chochepa kwambiri chomwe chimapangitsa kuti mphamvu zanu zizikhala zazitali ngakhale mutachita masewera olimbitsa thupi [22] . Amakhalanso ndi michere yambiri yofunikira pakudya mafuta, kuwongolera njala komanso kulimbikitsa kupindula kwa minofu [2. 3] .

13. Sipinachi

Mtundu wobiriwira wobiriwirawu uli ndi phytoecdysteroids, yomwe imathandizira kukulitsa minofu kukula mpaka 20% [24] . Ma antioxidants omwe amapezeka m'masamba obiriwira amathandizira kuti minofu ndi minofu ziziyenda bwino, zomwe ndizofunikira kwambiri pakukula kwa minofu

14. Katsitsumzukwa

Masamba obiriwirawa amakhala ndi katsitsumzukwa kambiri komwe kamathandizira kulimbikitsa kuyamwa kwa madzi ndi mchere wambiri mthupi, zomwe zimathandiza kwambiri pakukula kwa minofu yolimba [26] .

15. Kutulutsidwa

Kafukufuku wanena kuti kumwa pafupipafupi ma avocado kumatha kuthandiza kulimbikitsa minofu [27] . Chifukwa, kudya mafuta athanzi ngati omwe amapezeka mu ma avocado kumathandizira kupanga testosterone ndi mahomoni okula, zomwe zimathandizanso kukulitsa minofu kukula [28] .

16. Maapulo

Chipatso ichi chimakhala ndi ma polyphenols omwe amathandiza kumanga minofu komanso kupewa kutopa kwa minofu [29] . Ma polyphenols m'maapulo amathandizanso pakuwotcha mafuta ndikuthandizira kumanga minofu yolondola.

17. Madeti

Madeti ndi gwero lokhala ndi mapuloteni ambiri. Alibe mafuta amtundu uliwonse, kuwapangitsa kukhala zipatso zabwino kwambiri zomanga minofu [30] . Momwemonso, potaziyamu mumtengo woumawu amathandizira kupanga minofu ndi mapuloteni mthupi [31] .

18. Prunes

Prunes imakhala ndi boron, mchere womwe umathandizira kumanga minofu yolimba ndikuthandizira kulumikizana kwa minofu [32] . Prunes imakhala ndi ulusi wazakudya womwe umathandizira kuwotcha mafuta mwachangu ndikulimbikitsa kukula kwa minofu.

19. Seitan

Seitan ndi chakudya chomera (chopangidwa kuchokera ku hydrated gluten mu tirigu) chomwe chingagwiritsidwe ntchito m'malo mwa zakudya zopanda ndiwo zamasamba. Amapereka zoposa 25% zamapuloteni pantchito imodzi ndipo ndi gwero labwino la zomanga thupi zomanga minofu [33] .

20. Mtedza

Mtedza, maamondi, ma cashews, walnuts, mtedza ndi ma pistachios amawerengedwa kuti ndi mtedza wathanzi kwambiri womwe ungathandize kukula kwa minofu [3. 4] . Mtedza wokhathamirawu umadzaza ndi mapuloteni, kuwapangitsa kukhala zakudya zabwino kwambiri zomanga thupi. Mtedza ngati maamondi ndi ma cashews amapindula ndi mapuloteni, mafuta ndi ulusi, zomwe zimakupatsani mafuta owonjezera ngakhale mutatha kuchita masewera olimbitsa thupi [35] [36] .

21. Mbewu

Mbewu ngati mbewu za fulakesi, mbewu za chia, nthangala za zitsamba ndi mbewu za mpendadzuwa zimadzazidwa ndi mafuta ofunikira, mapuloteni ndi ulusi [37] . Mafuta ofunikirawa amathandizira kupititsa patsogolo kutulutsa kwaminyewa pambuyo pochita masewera olimbitsa thupi komanso amachepetsa kutupa ndikuthandizira kumanga minofu [38] .

Pamapeto pake…

Kupatula zomwe tatchulazi, ma blueberries, beetroot, bok choy, anyezi ndi adyo, ndi mafuta amawerengedwa kuti ndi zakudya zopatsa thanzi zomwe zimathandizira kukulitsa minofu. Musanapange dongosolo la chakudya ndi cholinga chomanga minofu, kambiranani ndi dokotala wanu kapena wophunzitsa masewera olimbitsa thupi kuti mupewe zolakwa zilizonse.

Mafunso Ofunsidwa Kawirikawiri

Q. Kodi nthochi ndi yabwino kumangika minofu?

KU. Inde, nthochi ndizambiri zamtundu wabwino wa carbs zomwe munthu amachita atatha masewera olimbitsa thupi. Ma carbs othamanga amathandizira kubwezeretsa thupi la glycogen, lomwe limadziwika kuti limathandizanso kumanganso minofu yowonongeka.

Q. Ndiyenera kudya liti kuti ndikhale ndi minofu?

KU. Malinga ndi The Academy of Nutrition and Dietetics, muyenera kukhala ndi ma carbs komanso mapuloteni musanakonzekere kuti mumange minofu, ndipo muyenera kudya ola limodzi kapena atatu musanachite masewera olimbitsa thupi.