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choyambaMalangizo a Zakudya ZamaseweraKUDYA KWA CHIPATSO KUPEZA KUPANDA KWA minyewa, ONANI MMENE MUNGAGWIRITSE NTCHITO

KUDYA KWA CHIPATSO KUPEZA KUPANDA KWA minyewa, ONANI MMENE MUNGAGWIRITSE NTCHITO

Nthawi Yowerenga: 3 mphindi

Zipatso ziyenera kukhala gawo lazakudya za aliyense ndikugawidwa m'magawo atatu patsiku. ali olemera mu antioxidants, mavitamini ndi mchere zofunika kuti thupi lathu lizigwira ntchito moyenera . Koma ngati mukuwerenga nkhaniyi, muyenera kukhala ozindikira kapena ofunitsitsa kudziwa za frugivorism, pomwe zakudya zimangotengera zipatso zosaphika kapena zophika. Ndi mtundu woletsedwa kwambiri wazamasamba, ndipo ulinso ndi zina, mwachitsanzo:

  • Zipatso zomwe zimangodya zipatso zitacha kapena kugwa mumtengo.
  • Zipatso zomwe zimadya zipatso, mosasamala kanthu za kukhwima (zinyamulidwa kale pamtengo kapena m'munda kuti zigwiritsidwe ntchito) 
  • Pang'ono frugivorous, kumene zakudya zambiri zipatso zochokera.

KODI NDI M'CHOTHEKA KUPEZA minofu KUDYA CHIPATSO CHOKHA? 

Tisanadziwe ngati n'zotheka, tiyeni tione mphamvu ya phindu la minofu . Kuti za kupindula kwakukulu, ndikofunikira kuti kuphunzitsa mphamvu zogwirizana ndi a zakudya ofanana ndi 0,8 mpaka 2,2g ya macronutrient mapuloteni pa kilogalamu ya kulemera kwa thupi. Ndiye kuti zichitike matenda oopsa munthu wolemera makilogalamu 60 ayenera kudya pafupifupi 60 magalamu a macronutrient mapuloteni patsiku. 

Komabe, pali maphunziro omwe amakhudzana kale ndi hypertrophy ndi maphunziro amphamvu kuphatikiza kuphatikiza kosavuta kwa ma amino acid ozungulira m'magazi. Ma amino acid ndi tinthu tating'onoting'ono timene timapanga mapuloteni, opangidwa ndi mitundu 20 yosiyana ndipo amagawidwa kukhala ofunikira (ofunika kupezedwa kudzera mu chakudya) komanso osafunikira (omwe thupi lathu limapanga). Zipatso zimakhala ndi mapuloteni ochepa, ndipo kudya kwakukulu kumafunika kuti mupeze ndalama zofunikira. Zipatso kwenikweni ndi magwero a macronutrient chakudya ndi mafuta ena, kotero kuti kumwa kwanu kuyenera kukhala kocheperako komanso kokhazikika m'njira yoyenera kuti musapitirire kuchuluka kwa ma calories. 

KODI NDI ZIPATSO ZOTANI ZOMWE ZOPHUNZITSIRA ZOKHUDZA?

Goji Berry

Ili ndi 14 g ya mapuloteni pa 100 g iliyonse. Ndi gwero la ma amino acid 19, kuphatikiza 8 ofunikira omwe amapezedwa ndi chakudya chokha.  

Kokonati wouma

Lili ndi 6.8 g ya mapuloteni 100g iliyonse - Yolemera mu amino acid L-arginine, yomwe imakhala ndi vasodilating effect ndi anti-inflammatory lauric acid.

Peyala

Lili ndi 4g ya mapuloteni pa 100g iliyonse - Kuphatikiza pa kukhala gwero la mapuloteni, ndi gwero lalikulu la Omega 3 ndipo liyenera kukhala muzakudya za aliyense. Osamangogwiritsa ntchito maswiti, gwiritsani ntchito mchere m'maphikidwe okhala ndi mayonesi ndi pasitala. 

Guava

Lili ndi 3g ya mapuloteni pa 100g iliyonse, yoyera ndi yofiira. Gwero la glutamic acid ndi arginine.

Pony

Ili ndi 3g ya mapuloteni mu 100g. Magwero a amino acid komanso ma carbohydrate. Ntchito yabwino ndi ya jackfruit yobiriwira, chifukwa imakhala ndi shuga wochepa.
Madeti, Kiwi ndi Raspberry  - Ali ndi mapuloteni 2,5 pa 100g. Gwero la amino acid, mavitamini ndi fiber. 

KODI DIET YA FRUGIVOROUS NDI YATHAnzi?

Zakudya zopatsa thanzi sizimalimbikitsidwa ndi akatswiri azaumoyo, chifukwa sizipereka zakudya zokwanira monga Omega 3, vitamini B12 ndi ma amino acid ofunikira kuti thupi lizigwira bwino ntchito, zomwe zingayambitse kuperewera kwa zakudya m'thupi.
Sitikudziwa zifukwa zanu zomwe mumasankhira zakudya za zipatso, koma pa nkhani ya thanzi zakudya zochepetsetsa zotere sizofunika kuti mupeze ubwino wa chilengedwe. Zakudya zamasamba zozikidwa pamasamba kapena zakudya zamasamba zomwe zimadyedwa masamba, dzinthu ndi phala zimatha kukwaniritsa zosowa zanu. 

ZIPATSO ZOPANDA KUPANDA MTIMA

Zipatso kulowa zakudya kuti misa kupindula mu nkhani, kugwirizana ndi zakudya zina. Ndiwo magwero abwino kwambiri a ma carbohydrate, ndipo amatha kugwiritsidwa ntchito isanakwane komanso pambuyo polimbitsa thupi kuti apereke mphamvu ndikubwezeretsanso glycogen, kumawonjezera zokolola ndi magwiridwe antchito. 

Langizo lathu ndikuyang'ana a wazakudya apadera kuti atsogolere njira yabwino yogwiritsira ntchito komanso kuchuluka kwabwino kuti abweretse phindu lokha.

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