Chakudya chopeza minofu

Thupi lokongola, lolimba ndikulota kwa anthu ambiri. Amakhala masiku awo m'malo olimbitsa thupi komanso malo olimbitsira thupi, akugwira ntchito mwa iwo okha ndikuyesera kuti maloto awo akwaniritsidwe. Komabe, ngakhale zitamveka ngati zosamveka, chozizwitsa sichimachitika. Minofu ya minofu sikuti imangowonjezera, komanso imachepa. Asayansi, akatswiri azakudya ndi ophunzitsa omwe ali ndi mbiri yapadziko lonse lapansi amafotokozera m'mabuku awo zifukwa zomwe zimachitikira, zomwe nthawi zambiri zimakhala pazakudya zosasankhidwa bwino.

Zakudya zopatsa thanzi komanso minofu

Tikudziwa kuchokera kusukulu kuti othamanga komanso anthu omwe akutsogolera moyo wawo ayenera kudya moyenera momwe angathere. Komabe, si anthu ambiri omwe amasamalira mokwanira thanzi lawo. Kupatula apo, kungopatsa thupi lanu kuchuluka kofunikira kwa mapuloteni, mafuta ndi chakudya sikokwanira.

Ndikofunikira kusamalira kuphatikiza kwamavitamini ofunikira pazakudya. Izi ndichifukwa choti kumanga minofu kumaphatikizapo kupanga minofu ya minofu. Izi zimadalira mayendedwe angapo amthupi amakhudzana ndi zinthu zina. Kuphatikiza apo, ngati thupi sililandira, ndipo munthuyo akupitiliza kulimbitsa thupi, kulimba kwa minofu sikungokula kokha, komanso kuchepa.

Mavitamini a kukula kwa minofu

Pofuna kupewa izi, muyenera kupatsa thupi lanu mavitamini otsatirawa:

• Vitamini A. Amathandizira nawo kuwonongeka kwa mapuloteni, popanda kupindula kwa minofu ndikosatheka.
• Vitamini C. Antioxidant yomwe imathandiza kuteteza maselo am'mimba kuti asawonongeke. Kuphatikiza apo, imalimbikitsa kupanga collagen, minofu yolumikizira yomwe imagwirizira minofu ndi mafupa. Kuphatikiza apo, vitamini iyi imakhudzidwa ndi kuyamwa kwa chitsulo, komwe mulingo wa hemoglobin m'magazi umadalira, womwe umatsimikizira kupititsa kwa oxygen ku minofu.
• Vitamini E. Wina antioxidant wamphamvu yemwe amalepheretsa kuwonongeka kwaulere mthupi, potero amateteza nembanemba ya maselo amisempha kuti asawonongeke.
• Vitamini D. Chofunikira kwambiri pakulowetsa calcium ndi phosphorous. Yotsirizira ntchito synthesis wa ATP (adenosine triphosphoric acid) - mphamvu chigawo chimodzi cha maselo amoyo.
• Mavitamini a B, makamaka B1, B2, B3, B6 ndi B12. Amathandizira kukula kwa minofu ya minofu.

Zakudya 16 zapamwamba kwambiri zokula minofu

Salimoni. Ndi gwero labwino kwambiri la mapuloteni, kusowa kwake komwe kumalepheretsa kukula kwa thupi ndikukula kwa thupi. Kuphatikiza apo, ili ndi omega-3 fatty acids omwe amachepetsa kagayidwe kake. Malinga ndi zomwe zidasindikizidwa mu Journal of the International Society for Sports Nutrition, munthu amene akufuna kumanga minofu ayenera kudya gramu imodzi ya protein pa kilogalamu iliyonse ya thupi. Komabe, thupi limayamwa pang'onopang'ono mapuloteni onse otengedwa mchakudya, ngakhale kuchuluka kwake kupitilira magalamu 0.45, kumadya nthawi imodzi.

Phalaphala. Lili ndi chakudya chovuta, mapuloteni, fiber, mavitamini ndi mchere.

Ng'ombe. Chinthu china chachikulu cha mapuloteni.

Buckwheat. Lili osati chakudya, komanso mapuloteni (18 magalamu aliyense 100 magalamu a chimanga), mtengo zamoyo amene kuposa 90%.

Mafuta a nsomba. Imafulumizitsa kagayidwe kake komanso imathandizira kuti thupi lizichira msanga mukatha masewera olimbitsa thupi.

Nkhukundembo. Mulibe zomanga thupi zokha, komanso mavitamini 11 ndi mchere.

Chifuwa cha nkhuku. Mankhwala ochepa, 100 gr. yomwe ili ndi 22 gr. gologolo.

Mazira. Gwero lina la mapuloteni, komanso zinc, iron ndi calcium. Ichi ndichifukwa chake mazira amawerengedwa kuti ndi gawo lofunikira pakudya masewera.

Tchizi cha koteji. Gwero labwino kwambiri la mapuloteni.

Amondi. Lili ndi mapuloteni, mafuta athanzi komanso vitamini E.

Kaloti ndi mitundu yonse ya kabichi. Amakhala ndi vitamini A.

Zipatso. Amalemeretsa thupi ndi vitamini C.

Yogurt. Gwero labwino kwambiri la mapuloteni ndi calcium.

Madzi. Popanda madzi okwanira, thupi silitha kukulitsa mphamvu, ndipo sungathe kukhazikitsa chimbudzi.

Chosalala. Zakudya zazikulu za vitamini. Susan Kleiner, wolemba buku la Winners 'Sports Nutrition komanso m'modzi mwa akatswiri pantchitoyi, amaphunzitsa makasitomala ake momwe angapangire chakumwa ichi moyenera: ndipo nyengo yonseyo idatsanulidwa kapena mafuta a maolivi kuti alowetse mafuta athanzi mu chisakanizo. "

Khofi. Mwachidziwitso, asayansi ochokera ku UK apeza kuti kuphatikiza kwa caffeine ndi chakudya chomwe chimapezeka mu chimanga kumawonjezera kupirira kwa othamanga. Nthawi yomweyo, ofufuza aku University of Illinois awonetsa kuti caffeine imachepetsa ululu mukamachita masewera olimbitsa thupi. Ndipo asayansi ochokera ku Australia adapereka zotsatira za kafukufuku yemwe akuwonetsa kuwonjezeka kwa kuchuluka kwa glycogen, komwe, komwe kuli nkhokwe yamagetsi, mothandizidwa ndi caffeine yofanana ndi chakudya.

Kuphatikiza pakupeza minofu, kutsatira mfundo zonsezi kumakupatsani mwayi wowonjezera testosterone mwachilengedwe. Koma osati kokha mphamvu, chipiriro ndi thanzi la amuna zimadalira iye, komanso libido yawo. Ndipo ichi ndi chitsimikizo chodzidalira komanso chitsimikizo chodzachita bwino pakati pa oimira nkhani yokongola. Zifukwa zazikulu zakusintha kwakukulu pamoyo wanu, sichoncho?