Ngakhale kuti ambiri omanga thupi omwe ali ndi zithunzi zothandizira zithunzi amadya mabere a nkhuku, mazira azungu, nsomba ndi mapuloteni a whey, kwenikweni, chifukwa cha kukongola kwa abs ndi minofu yamphamvu, zakudya izi sizikusowa konse. Komanso, thupi lathanzi silingathe kudalira iwo kwa nthawi yayitali, chifukwa amatha kuyambitsa njira zotupa m'thupi. Koma zakudya zochokera ku zomera, zopatsa thupi lanu zakudya, zimasamalira thanzi la thupi usana ndi usiku ndipo, ndithudi, zimasunga makina osindikizira bwino.
Ngakhale kuchita masewera olimbitsa thupi ndikofunikira kwambiri kwa "ma cubes" okongola, mawu oti "abs amapangidwa kukhitchini" ndi oona. Kuyeretsa kwanu zakudya, kukongola kwambiri atolankhani.
Takonza mndandanda wamankhwala azitsamba omwe angakuthandizeni kupeza abs a maloto anu.
1. Quinoa
Quinoa ndi phala la protein yambiri yomwe imapatsa thupi ma amino acid onse ofunikira ndipo ndi yabwino pakupanga mapuloteni. Lilibe mafuta ndipo ndi gwero labwino kwambiri la potaziyamu ndi fiber. Potaziyamu imatulutsa madzi ochulukirapo omwe amasungidwa m'thupi chifukwa chodya zakudya zamchere kapena zakudya zosinthidwa. Ulusi umathandizira matumbo kugwira ntchito, kufulumizitsa kagayidwe kachakudya ndikuthandizira kuyeretsa thupi, zomwe zimakhudza mkhalidwe wa abs. Pomaliza, quinoa ndi gwero labwino kwambiri lachitsulo, lomwe limapangitsa thupi kukhala lolimba komanso kukupatsani mphamvu zomwe mukufunikira.
2. Zobiriwira
Greens ndi imodzi mwazakudya zabwino kwambiri zachilengedwe. Wolemera mu fiber ndi magnesium, imayang'anira kukula kwa m'chiuno, imayang'anira kuchuluka kwa shuga m'magazi, komanso imakhudzanso kuchuluka kwa mahomoni. Miyezo ya Cortisol (hormone yomwe imayang'anira kusunga mafuta m'thupi) imawonjezeka ndi shuga wotsika komanso kupsinjika maganizo. Pamene cortisol ikukwera pakapita nthawi, imatha kuyambitsa mafuta ochulukirapo m'mimba. Zakudya zochokera ku zomera komanso kudya zakudya zotsutsana ndi kupsinjika maganizo monga zobiriwira zimathandiza kuti mahomoni azikhala bwino m'thupi. Zomwe, kuwonjezera pa zonsezi, zimakhala ndi potaziyamu ndi amino acid ambiri. Sipinachi, chard, arugula, kale, ndi letesi yachiroma ndi yabwino kwambiri pakati pa mitundu yosiyanasiyana ya zakudya zobiriwira.
3. Mbeu za Chia
Chia ili ndi fiber, mapuloteni, magnesium, iron, calcium ndi zinc. Zakudya izi zimakhudza kuchuluka kwa shuga, kuthamanga kwa magazi, kupanga mapuloteni, ndikuthandizira kulemera kwa thupi lonse. Mbeu za Chia zimakupangitsani kumva kukhuta kwa nthawi yayitali, zimakupatsani mphamvu komanso zimathandizira kupewa mavuto monga kutupa ndi kudzimbidwa. Mimba yanu idzakhala yathyathyathya, ndipo mudzakhala odzaza ndi mphamvu zofunikira pa maphunziro a masewera.
4. Zipatso
Zipatso zimakhala ndi index yotsika ya glycemic komanso kuchuluka kwa fiber. Izi zikutanthauza kuti amalepheretsa kuwonjezeka kwa shuga m'magazi ndikusunga kumverera kwa satiety kwa nthawi yayitali. Chifukwa cha kuchuluka kwa potaziyamu ndi vitamini C, zipatso zimateteza thupi ku poizoni. Ndipo mabulosi abuluu amatchulidwa kuti ndi zinthu zozizwitsa zomwe zimagwirizanitsidwa ndi kuchotsa kulemera kwakukulu m'mimba.
5. Ufa wa phala
Oatmeal ndi yabwino kwa abs anu. Ili ndi beta-glucan, yomwe imalimbana kwambiri ndi mafuta m'chiuno. Kuonjezera apo, oatmeal ndi gwero la magnesium, potaziyamu, chitsulo, calcium komanso makamaka mapuloteni: 8 magalamu a mapuloteni pa theka la chikho cha phala yaiwisi sichozizwitsa! Ngakhale omanga thupi omwe amakonda mapuloteni a nyama amaphatikiza oatmeal muzakudya zawo.
Othandizira ena osindikizira okongola
Kuphatikiza pa zakudya zomwe zili pamwambazi, phatikizani muzakudya zanu nyemba, mtedza, mbewu, soya. Pokhala magwero abwino kwambiri a mapuloteni, ndizofunikira kwambiri pogwira ntchito pa abs okongola kwambiri.
Ngati mukuwonjezera mapuloteni a ufa ku smoothies ndi kugwedeza, onetsetsani kuti ndi zomera, zosaphika (zokondedwa), osati GMO, komanso zopangidwa kuchokera ku zakudya zabwinobwino (osati zodzipatula).
Zabwino ngati zakudya zanu zatsiku ndi tsiku zikuphatikizapo 5-7 magawo a masamba ndi zipatso. Ndi zakudya zotsimikiziridwa zathanzi, ndipo mwina mtundu wamba wa zakudya zomwe zilipo. Zonsezi zimakhala ndi fiber ndi potaziyamu, zimathandizira kuti thupi liyeretsedwe, limalepheretsa kusokonezeka kwa ntchito yake, kuteteza kutupa ndi kupsinjika maganizo. Musaiwale za mafuta abwino. Iwo ali mu avocado, amondi, mbewu za hemp ndi kokonati, zomwe ndi zothandiza makamaka kwa atolankhani.
Ngati mumaletsa kudya kwa mchere, shuga, mowa, zakudya zowonongeka ndi zakudya zofulumira; kupopera minofu yanu yam'mimba, limbitsani pachimake, onjezerani cardio; lolani kuti mupumule ndikudya zakudya zamasamba (makamaka zomwe zalembedwa m'nkhaniyi) - ndithudi mudzapeza mimba yosalala ndi cubes zokongola.
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