Zakudya zabwino kwambiri zopezera misa yam'mimba m'mawa

chakudya cham'mawa kuti mupeze minofu

“Chakudya cham'mawa ndicho chakudya chofunika kwambiri pa tsiku. ” 

Ndani sanamvepo chiganizo ichi? Koma n’chifukwa chiyani lili lofunika kwambiri?

Voterani nkhani yathu!
⭐⭐⭐⭐⭐

Ndemanga ya Mtumiki: Khalani woyamba!

Chabwino, chakudya cham’maŵa ndicho chakudya choyamba chimene chimadyedwa pambuyo pa kusala kudya kwanthaŵi yaitali chimene chimachitika usiku pamene tikugona ndipo n’chifukwa chake thupi limadzuka ndi ludzu lofuna mphamvu kuti lilowe m’malo mwa zimene zinagwiritsidwa ntchito usiku ndi kusiya chakudyacho. maganizo kuyamba tsiku. Choncho, choyenera ndi kudya zakudya zopatsa thanzi komanso zopatsa thanzi kuti zikwaniritse zosowa za thupi, mogwirizana ndi cholinga chanu.

Kuganiza za matenda oopsa, pali zakudya zina zomwe ziyenera kukhala patsogolo pa chakudya ichi. 

Nazi zina mwazakudya zabwino kwambiri zomwe mungadye m'mawa:

Chakudya cham'mawa chabwino chiyenera kukhala ndi magwero abwino a mapuloteni othandizira kumanga minofu, magwero amafuta amthupi kuti azitha kuyendetsa bwino thupi, komanso magwero amafuta athanzi kuti athandizire kusokoneza mahomoni a anabolic. 

- Nthochi :

Nthochi ndi gwero labwino lazakudya, zolemera mu fiber ndi potaziyamu zomwe zimalepheretsa kukokana pakuphunzitsidwa. Ilinso ndi magnesium, vitamini B6 ndi chitsulo. 

Ma carbohydrate ake amagwira ntchito kuti apatse mphamvu ndikusintha zomwe zidagwiritsidwa ntchito usiku ndipo ndi chipatso chosunthika chomwe chimatha kudyedwa mwatsopano kapena m'maphikidwe osiyanasiyana.

Nthochi yasiliva imakhala ndi pafupifupi 8 magalamu amafuta ndi 80 kcal.

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-Mazira:

O dzira anasiya kukhala woipa kalekale, tsopano iye ndi wokondedwa wa zakudya wathanzi, kukhala mmodzi wa zakudya wathunthu mu dziko ndipo ankaona wapamwamba chakudya.

Ndikoyenera kukulitsa kamangidwe ka minofu ndikuletsa catabolism ya protein. Dzira loyera limapangidwa ndi albumin yokha, mapuloteni okwera kwambiri, pamene yolk, kuwonjezera pa mapuloteni, ali ndi mavitamini ndi mchere wofunikira kuti athandize kumanga minofu, monga selenium, chitsulo, vitamini Dpotaziyamu, zinc. 

Dzira lili ndi pafupifupi 60 kcal, 6 magalamu a mapuloteni, 5 g mafuta, ndi 0 g chakudya.

Choline, vitamini B-complex, ndiyofunikira pakukonzanso kwamatumbo mitsempha yamatenda ndi ku ntchito selo. Ndi kalambulabwalo wa acetylcholine, neurotransmitter yomwe imapezeka mu ulusi wa minofu ndipo imayang'anira kukokana ndi kumasuka.

- Mkate :

Mkate ndi chimodzi mwa zakudya zakale kwambiri zopangidwa ndi anthu padziko lapansi, ndipo umapezeka pa kadzutsa mwa anthu ambiri. Koma ndithudi si mkate uliwonse umene ungapange mndandanda uwu.

Mkate wa Wholegrain uli ndi ma carbohydrate ovuta komanso odzaza ndi fiber zomwe zimapangitsa mphamvu kutulutsidwa pang'onopang'ono m'magazi. Ena mwa mikateyi ali ndi mbewu, mbewu zina monga quinoa, chia, flaxseed, zomwe zimapangitsa kuti azikhala athanzi.

Ufa wa tirigu wonsewu uli ndi mavitamini A, B, E, magnesium, phosphorous, zinki ndi selenium.

Kagawo kakang'ono kamakhala ndi 10 g yamafuta ndi 70 kcal. 

- Tchizi:

Tchizi ndi magwero a mapuloteni ndi mafuta odzaza, choncho ndi bwino kudya tchizi zoyera ndi mafuta ochepa monga Minas tchizi, kanyumba tchizi, ricotta tchizi ndi curd wopepuka. 

Ndiwonso gwero lofunikira la calcium, potaziyamu ndi vitamini A.

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Gawo limodzi la tchizi la Minas (1 g) lili ndi 30 kcal, 80 g mapuloteni ndi 6 g mafuta.

- Mkaka ndi yoghurts:

Mkaka uli ndi kapangidwe kabwino ka lipids, chakudya ndi mapuloteni, kukhala chakudya cha anabolic kwambiri. Yogurt imapangidwa, yodzaza ndi ma probiotics omwe ndi abwino kuti agwire ntchito. intestine

Pali mitundu yonse, ya semi-skimmed kapena skimmed yomwe ili ndi mafuta ochepa pamapangidwewo.

Kapu ya mkaka wathunthu kapena yogati imakhala ndi pafupifupi 6 g ya mapuloteni, 5 g mafuta ndi 9 g yamafuta.

-Oat:

A aveia é um cereal que não possui glúten, promove kukhuta, ajuda a baixar o colesterol e é rico em fibras solúveis e insolúveis.

Beta Glucan ndi mtundu wa fiber womwe umapezeka mu oats womwe umagwira ntchito antioxidant, amachepetsa shuga m'magazi, amachepetsa kuyamwa kwamafuta ndikuwonjezera kumva kukhuta kwa nthawi yayitali. Lili ndi phosphorous, potaziyamu, magnesium, zinki, mkuwa, manganese ndi chitsulo. 

Ndi chimanga chosunthika kwambiri ndipo imatha kukhala gawo la maphikidwe monga mkate, makeke, ma smoothies kapena kudyedwa pamwamba pa zipatso. 

Supuni ya oatmeal ili ndi 50 kcal, 9 magalamu amafuta ndi 2 magalamu a mapuloteni.

Pre-working at breakfast:

Ngati maphunzirowo ali m'mawa mutatha kudya chakudya cham'mawa, ndiye kuti chakudya cham'mawa chiyenera kuperekedwa patsogolo, kudya zakudya zochulukirapo kuti mupereke mphamvu zambiri kuti muthe kuchita masewera olimbitsa thupi ndikuchita bwino.

Ndipo mutatha maphunziro, ikani patsogolo kudya zakudya zomanga thupi kuti zithandizire kubwezeretsanso ulusi wa minofu.

Malingaliro ophatikizika kuti achuluke:

- magawo 2 a mkate wambewu + mazira 2 ophwanyidwa + magawo awiri a tchizi cha Minas

- Pancake ya nthochi: mazira 2 + nthochi imodzi + supuni 1 za oatmeal

- Banana smoothie: 1 chikho cha mkaka kapena 1 mphika wa yoghuti wachilengedwe + nthochi 1 + 2 supuni ya oat

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- 1 mtsuko wa yogurt + 4 chotupitsa chambewu + 2 supuni ya kanyumba tchizi

- Pancake wokhala ndi mazira 2 + supuni 2 za oatmeal zodzaza ndi magawo 2 a tchizi ta Minas

Siyani Ndemanga

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