Menyu mlungu uliwonse kwa akazi minofu misa kupindula

Kupeza minofu yodziwika ndi loto la mkazi aliyense amene amaphunzitsa, koma kuti awonjezere misa yotsamira sem ganhar gordura é necessário uma estratégia alimentar adequada. 

Chakudya ndi chimodzi mwa zipilala zofunika kwambiri kuti mupeze zotsatira zokhutiritsa, ziyenera kukhala ndi kuchuluka koyenera kwa mapuloteni, mafuta ndi chakudya.

Voterani nkhani yathu!
⭐⭐⭐⭐⭐

Ndemanga ya Mtumiki: Khalani woyamba!

Momwe Mungamangirire Chakudya cha Azimayi Hypertrophy

 Zakudya zonse za 3 ndizofunika kuti minofu ikule ndipo iyenera kuwerengedwa motere:

50% ya zopatsa mphamvu ziyenera kukhala zochokera m'zakudya, makamaka kuchokera ku zakudya zovuta, monga mbatata, Zakudyazi, mpunga wabulauni, buledi, zipatso, ndi ndiwo zamasamba.

20% ya mapuloteni, kuika patsogolo mafuta ochepa monga mkaka wamafuta ochepa, mabala otsika ndi mazira;

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30% ya lipids, kuchokera ku mafuta a monounsaturated ndi polyunsaturated, omwe ndi opindulitsa pa thanzi, monga mafuta, mtedza, mapeyala ndi flaxseed. 

Hydration ndi chinthu chofunikira kukumbukira. Muyenera kumwa madzi okwanira 2 mpaka 3 malita patsiku. 

Menyu yamasamba a sabata iliyonse

Pano, talekanitsa menyu ndi 1800 kcal pa avareji kuti tithandizire kukonza menyu a sabata komanso ndi michere yokwanira yolimbikitsa kukula kwa minofu.

Lolemba:

- Chakudya cham'mawa ndi Pre-Workout:

1 chikho cha khofi ndi 200 ml ya mkaka wosakanizidwa

½ papaya 

2 supuni za oat chinangwa

2 mazira ophwanyidwa

Pambuyo pa maphunziro:

1 chikho cha whey protein

1 nthochi

- Chakudya chamasana:

Tsiku lililonse mbale ya masamba saladi (arugula, letesi, endive, sipinachi, watercress, mpiru, kale) + masamba ophika (broccoli, kolifulawa, kaloti, chayote, dzungu, nyemba zobiriwira, biringanya, zukini).

Mukhoza kukongoletsa saladi iyi ndi mafuta owonjezera a azitona ndi apulo cider viniga.

Supuni 5 za mpunga wofiirira

Supuni 1 ya nyemba zakuda 

1 nkhuku fillet 120 g

- Chakudya:

Magawo awiri a mkate wamphumphu

Supuni 2 zodzaza ndi kanyumba tchizi

1 chikho cha khofi

- Kudya:

Omelet ndi mazira 2 ndi tuna + saladi

Maphikidwe:

1 nthochi + 2 supuni ya granola

- Mgonero:

Oatmeal: 200ml mkaka wosakanizidwa + supuni 2 za oat + sinamoni kuti mulawe

Lachiwiri:

- Chakudya cham'mawa ndi Pre-Workout:

1 galasi la detox wobiriwira madzi

1 yogati yachilengedwe yopanda mafuta

10 strawberries

2 mazira ophwanyidwa 

- Pambuyo pa maphunziro:

1 mapuloteni yogurt 

2 toast

- Chakudya chamasana:

2 fillet ya tilapia yokazinga

200 g wa chinangwa chosenda

- Chakudya:

Magawo awiri a chinanazi

½ mlingo wa whey protein

10 mtedza wa cashew

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- Kudya:

1 mbale ya masamba msuzi ndi nkhuku

Maphikidwe:

2 mabwalo a 70% chokoleti

- Mgonero:

1 yogati yachilengedwe + 2 supuni ya granola

Lachitatu:

- Chakudya cham'mawa ndi Pre-Workout:

1 chikho cha khofi ndi 200 ml mkaka wosakanizidwa

Magawo awiri a mkate wamphumphu

Magawo awiri a tchizi a Minas

- Pambuyo pa maphunziro:

2 mazira + 2 azungu

10 mphesa zowuma

- Chakudya chamasana:

1 filé de nyama bovina de 120g

200g wa mbatata

- Chakudya:

1 mapuloteni yogurt

10 mtedza wa cashew

1 tangerine

- Kudya:

1 nkhuku fillet 120 g

Supuni 5 za mpunga wa broccoli

Zakudya Zakudya:

Nthochi 1 yotenthedwa mu microwave ndi sinamoni 

- Mgonero:

1 chikho cha tiyi + 2 toast ndi supuni 2 za kanyumba tchizi

Lachinayi:

- Chakudya cham'mawa ndi Pre-Workout:

1 chikho cha yogurt yamafuta ochepa

1 tapioca yodzaza ndi mazira awiri

- Pambuyo pa maphunziro:

1 yoghurt yachilengedwe yonse yokhala ndi sitiroberi 10 odulidwa

- Chakudya chamasana:

120g ya ng'ombe yanthaka

150g wa Zakudyazi zamtundu wonse

- Chakudya:

30g chiponde

½ mlingo wa whey protein

2 kiwi

- Kudya:

Crepioca ( 1 dzira + 3 colheres de sopa de goma de tapioca ) com frango desfiado + salada

Zakudya Zakudya:

1 chikho cha gelatin zakudya

- Mgonero:

½ gawo la mapuloteni a whey + supuni 1 ya peanut butter

Lachisanu:

- Chakudya cham'mawa ndi Pre-Workout:

1 copo de vitamini ndi:

Nkhumba za 2 

2 supuni za oat chinangwa 

200 ml ya mkaka wosenda

2 toast

Magawo awiri a tchizi a Minas

- Pambuyo pa maphunziro:

Mazira 2 ophwanyidwa ndi magawo awiri a Minas tchizi

1 chikho cha madzi a mphesa onse

- Chakudya chamasana:

Chickpea saladi ndi tuna

1 chitini cha tuna + 1 chikho cha nandolo zophika

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- Chakudya:

1 protein bar

- Kudya:

1 yowonda nkhumba fillet ndi barbecue msuzi + saladi

100 g wa zokazinga mu airfryer

Zakudya Zakudya:

10 mphesa zowuma

- Mgonero:

1 chikho cha tiyi + 1 chidutswa cha mkate wopanda tirigu ndi dzira limodzi

Loweruka:

- Chakudya cham'mawa ndi Pre-Workout:

1 chikho cha khofi

½ peyala 

2 mazira owiritsa

Supuni 1 ya mbewu ya chia

- Pambuyo pa maphunziro:

1 protein bar 

10 mtedza wa cashew

- Chakudya chamasana:

120 g nkhuku yophika

100g wa mbatata ya Chingerezi

100 g wa karoti 

- Chakudya:

Chitsamba cha 1

Supuni 1 ya chia

1 yogurt yopanda mafuta

- Kudya:

1 zukini lonse lodzaza ndi ng'ombe ndi tchizi

Zakudya Zakudya:

Supuni 1 ya chokoleti chamtende + nthochi imodzi 

- Mgonero:

½ mapeyala + ½ mlingo wa mapuloteni a whey

Lamlungu:

- Chakudya cham'mawa ndi Pre-Workout:

1 chikho cha khofi

½ papaya

Supuni 1 ya uchi

Supuni 1 ya oat bran

2 mazira ophwanyidwa 

- Pambuyo pa maphunziro:

1 chikho cha whey protein

Supuni 1 ya batala

- Chakudya chamasana:

150 g wa oven yokazinga ndi cholinga

150 g anyezi wobiriwira wa ng'ombe

- Chakudya:

1 chikho cha saladi ya zipatso + 1 chikho cha Greek yogurt

- Kudya:

Shredded nkhuku omelet ndi curd 

150 g wa mbatata yosenda

Zakudya Zakudya:

1 chipatso popsicle

- Mgonero:

½ mlingo wa mapuloteni a whey + nthochi 1 yosenda

Siyani Ndemanga

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