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Ekhaya Impilo Ukutya komzimba Ukutya Fitness oi-Amritha K Ngu UAmritha K. ngoFebruwari 14, 2020

Ukwakhiwa kwemisipha, ukuphucula ubunzima be-muscle kunye ne-toning ye-muscle mhlawumbi iyona nto inzima kakhulu yokwakha umzimba. Ngelixa iingcali zomzimba zicebisa ukuba iiproteni zezona ziphambili, ayizizo iiproteni kuphela ezenzela 'ukutya okwakha ubunzima bemisipha'.

Into yokuqala eza engqondweni yakho xa ucinga ngokufumana izihlunu yindawo yokwenza umthambo. Ucinga ukuba ukusebenza ngenani elingenakubalwa leeyure kwindawo yokuzivocavoca kuya kunika iziphumo ezifunekayo. Kodwa, njengoko kubonisiwe kwimizekelo eliqela, ababaninzi abantu abaxhamlayo kolu luvo. Abantu bahlala belibala ukuba kunye nendawo yokuzivocavoca, ukutya kukwadlala indima enkulu ekufumaneni ubunzima bemisipha.

Indibaniselwano yokutya xa isetyenziswa ngokwenani lisebenza ukwakha izihlunu kunye nokuphucula amandla emisipha. Kule nqaku, siza kujonga ukutya okwakha ubunzima bemisipha. Oku kutya ukuphucula ubunzima bemisipha nako kunokujongwa njengokutya ukuphucula amandla emisipha, kuba amandla abo okuphucula amandla emisipha afanelekile kwimisipha kunye namandla emisipha.

Ukusuka kwimifuno ukuya kwi-non-vegetarian ukuya kwi-vegan-siyigubungele yonke.

1. Amaqanda apheleleyo

Owona mthombo ufanelekileyo weeproteni, amaqanda anezinto ezibaluleke kakhulu ezenza ukutya okugqwesileyo okwakha izihlunu [1] . Musa ukuba nombono wokuba amaqanda kufuneka athintelwe ukuthintela ukutya kwecholesterol. Ziqukethe amanqatha alungileyo anceda ekwetyiseni nasekukhuthazeni ubunzima bemisipha.

Ukutya amaqanda apheleleyo emva kokusebenza kwakho kunokuphucula ukukhula kwemisipha ngama-40 epesenti, xa kuthelekiswa namaqanda amhlophe [Mbini] .

2. Inyama Yenkomo

Umthombo otyebileyo we-zinc, i-iron kunye ne-B iivithamini, iprotein ekumgangatho ophezulu kunye ne-amino acid, inyama yenkomo enqabileyo yenye yezona zinto zokutya zokwakha izihlunu [ [Umfanekiso okwiphepha 3] . Ukuba ne-170g yenkomo ecekeceke ithathwa njengeyona intle [4] .

3. Isalmon

Isalmon inezibonelelo ezininzi zezempilo. Bangumthombo otyebileyo weprotein kunye ne-omega-3 fatty acids. Umxholo weprotheni ephezulu kwi-salmon ngokungathandabuzekiyo uyenza enye yezona zinto ziluncedo ekutyaleni ukwakha izihlunu [5] .

4. Tofu

I-Tofu ngumthombo weprotheni ekumgangatho ophezulu kwaye iyimveliso yesoy ethandwayo [6] . Umthombo otyebileyo we-isoflavones kunye nee-amino acid ezaziwayo ukonyusa ukukhula kwemisipha, i-tofu ikwanazo nezakhamzimba eziyimfuneko ekwakheni umzimba. [7] .

5. I-Cottage Cheese epheleleyo

I-Cottage cheese inceda ekuphuculeni ubunzima obunzima bomzimba [8] . Ikwalayishwe ngamasiko aphilayo kunye neebhaktiriya ezisempilweni ezonyusa ukonakala kunye nokufunxwa kwezondlo eziyimfuneko ekwakheni izihlunu ezomeleleyo [9] .

6. Iimveliso zeMveliso yobisi

Iimveliso zobisi ezinotyiweyo njengeyogathi (isiGrike), ibhotolo yebhotolo kunye nekefir ziqulathe inani eliphezulu leekhalori ezisempilweni ezinokufunxwa ngumzimba ngokwaphuka kokutya [10] . Kuqwalaselwa njengokutya okwakha izihlunu ezisempilweni kunye nokunye kokutya okuneyona imifuno yokutya ukukhula kwemisipha [Shumi elinanye] .

7. Ubisi olunamafutha asezantsi

Ubisi luqukethe malunga neepesenti ezingama-20 zeproteni ye-whey kunye neepesenti ezingama-80 zeproteni ye-casein [12] . I-Casein ineqondo lokucola elicothayo elilinganisela inqanaba lokucola kwe-Whey. Ikunika amandla okusinda ekusebenzeni kwakho kwaye ithathwa njengenye yezona zinto zityebileyo zeprotein yokutya kwemifuno yokwakha umzimba [13] .

8. Iimbotyi zesoya

Iimbotyi zesoya zipakishwe ngazo zosixhenxe ii-amino acid, ezibenza babe yimifuno efanelekileyo yokwakha izihlunu [14] . Iqulethe malunga ne-20 gm yeprotheyini kwikomityi nganye, ezi mbotyi ziyabiliswa zityiwe.

9. Ikhwinino

Iphakamileyo kwiprotheni kunye ne-fiber quinoa inceda ukukhuthaza ukuhlanganiswa kweprotheni [Shumi elinantlanu] . Njengeembotyi zesoya, iquinoa nayo iqulethe zonke i-amino acid ezilithoba ekwakheni izihlunu kwaye i-gluten-free [16] .

Iquinoa ikwacebile ngeeproteni kunye nee-carbohydrate ezintsonkothileyo. Ikomityi enye yequinoa ephekiweyo iqulethe i-8 yeeprotheyini, iyenza enye yezona zinto zityebileyo zokukhula kwezihlunu.

10. Oats

I-Oats ngumthombo olungileyo wee-carbohydrate ezisempilweni kunye nemicu yokutya enceda ekunyuseni izinga lokunciphisa umzimba kunye nokwandisa ukusebenza ngexesha leseshoni yoqeqesho [17] . I-Oats iqulethe amanqanaba aphezulu e-vitamin E, i-folic acid, i-thiamine, i-biotin, i-zinc kunye nentsimbi enokunyusa izinga lokukhulisa izihlunu emva kokuzilolonga [18] [19] . I-Oats inokudliwa njenge-pre-workout snack.

11. Irayisi emdaka

Irayisi emdaka iqulethe iikhabhohayidrethi ezintsonkothileyo ezinamazinga okucola amancinci [Amashumi amabini] . Oku kuqinisekisa ukukhutshwa kancinci kwamandla ethuba elithile. Malunga neepesenti ezingama-50-60 zekhalori yakho yemihla ngemihla oyidlayo kufuneka yenzeke ngokusetyenziswa kweecarbohydrate ezintsonkothileyo, isenza irayisi emdaka yenye yezona zinto zityebileyo zokukhula kwezihlunu [amashumi amabini ananye] .

12. Ibhatata emnandi

Iitapile eziswiti ziqulathe ikhalori esezantsi 'yamandla ombane' iikhabhohayidrethi ezinokugcina amandla akho ephezulu nasemva kweseshoni enzima yokuzilolonga [22] . Ikwangumthombo otyebileyo weentsinga zokutya eziyimfuneko ukutshisa amanqatha, ukulawula ukutya kunye nokukhuthaza ukuzuza kwezihlunu [2. 3] .

13. Ispinatshi

Oluhlaza luhlaza lunamagqabi ane-phytoecdysteroids, encedisa ekwandiseni ukukhula kwemisipha ukuya kuthi ga kwiipesenti ezingama-20 [24] . Ii-antioxidants ezikhoyo kwimifuno enamagqabi zinceda ukukhawulezisa ukubuyisela izihlunu kunye nezicubu, okuyinxalenye ebalulekileyo yokukhula kwezihlunu

14. I-Asparagus

Le mifuno iluhlaza inamanqanaba aphezulu e-asparagine anceda ukukhuthaza ukufunxwa kwamanzi kunye neetyuwa emzimbeni, odlala indima ephambili ekomelezeni ukukhula kwemisipha esempilweni. [26] .

15. Iavokhado

Izifundo zibonise ukuba ukusetyenziswa rhoqo kunye nokulawulwa kwe-avocado kunokunceda ukukhuthaza ukwakha izihlunu [27] . Kungenxa yokuba, ukutya amanqatha asempilweni afana nalawo afumaneka kwiiavokhado kukhulisa imveliso ye testosterone kunye nokukhula kwehomoni, ethi yona ikuncede ukukhuthaza ukukhula kwemisipha [28] .

16. Ii-apile

Esi siqhamo siqulathe iipolyphenol ezinceda ekwakheni izihlunu kunye nokukhusela ukudinwa kwezihlunu [29] . Iipolyphenols kwii-apile zikwanceda kwinkqubo yokutshisa amafutha kunye noncedo ekwakheni izihlunu ezifanelekileyo.

17. Imihla

Imihla ngumthombo otyebileyo weprotheni. Aziqulathe manqatha kwaphela, zisenza iziqhamo ezimangalisayo zokwakha izihlunu [30] . Ngokunjalo, umxholo we potassium kwesi siqhamo somileyo unceda ekwakheni izihlunu kunye neeproteni emzimbeni [31] .

18. Iipruni

Iiprune zine-boron, isimbiwa esinceda ukwakha izihlunu ezomeleleyo kunye nokuphucula ulungelelwaniso lwezihlunu [32] . Iiprune ziqulathe imicu yokutya enceda ekutshiseni amafutha ngokukhawuleza kunye nokukhuthaza ukukhula kwemisipha.

19. USeitan

I-Seitan kukutya kwezityalo (okwenziwe nge-hydrated gluten kwingqolowa) enokusetyenziswa endaweni yemveliso yokutya engeyiyo imifuno. Inika ngaphezulu kweepesenti zeepesenti ze-25 kwinto enye kwaye ingumthombo olungileyo weprotein yezityalo yokwakha izihlunu [33] .

20. Amandongomane

Amandongomane, iiamangile, iiasheyusi, ii-walnuts, ii-hazelnuts kunye neepistachios zithathwa njengeyona nati isempilweni enokunceda ekukhuleni kwemisipha [3. 4] . Ezi ndongomane ziqhekezayo zigcwele iiprotein, ezenza ukuba kube kokona kutya kulungele ukwakha umzimba. Amandongomane afana neeamangile kunye neecashews atyetyiswa ngeprotein, amafutha kunye nefayibha, ikunika ii-calories ezingaphezulu nasemva kokuzilolonga okunzima ejimini [35] [36] .

21. Imbewu

Imbewu efana nembewu yeflakisi, imbewu ye-chia, imbewu yeesame kunye nembewu yejongilanga zizaliswe zii-acid, iiprotein kunye nefayibha [37] . Ezi zinto zibalulekileyo zinamafutha acid anceda ekukhuthazeni ukubuyiswa kwezicubu emva kokuzilolonga kunye nokunciphisa ukudumba kunye nokunceda ukwakha izihlunu [38] .

Kwinqaku lokugqibela…

Ngaphandle kwezi zikhankanywe apha ngasentla, iiblueberries, i-beetroot, i-bok choy, itswele kunye negalikhi, kunye neoyile yomnquma kuthathwa njengokutya okusempilweni okunceda ukukhulisa ukukhula kwemisipha. Ngaphambi kokuba uvelise isicwangciso sokutya ngenjongo yokwakha izihlunu, xoxa nengcali yezidlo okanye umqeqeshi wakho wokuzivocavoca ukunqanda naziphi na iimpazamo.

Imibuzo ebuzwa qho

Q. Ngaba iibhanana zilungile ekwakheni umsipha?

UKUYA. Ewe, iibhanana ziphezulu kwiintlobo ezilungileyo zeekhabho emva kwento yokuzilolonga. Ezi carbs zisebenza ngokukhawuleza zikunceda ukubuyisela amanqanaba omzimba we-glycogen, eyaziwa ukunceda ukwakha izihlunu ezonakeleyo.

Umbuzo: Ndingatya nini ukwakha izihlunu?

UKUYA. Ngokwe-Academy yeZondlo kunye neDietetics, kufuneka ube ne-carbs kunye neprotheni ngaphambi kokuzivocavoca ukwakha imisipha, kwaye kufuneka udle enye ukuya kwiiyure ezintathu ngaphambi kokuzivocavoca.