26 Zvekudya Zvinokubatsira Iwe Kuvaka Lean Muscle

Zvemukati

• 1. Mazai
• 2. Salmoni
• 3. Huku Chipfuva
• 4. Yogati yechiGiriki
• 5. Tuna
• 6. Yakazendamira Nzombe
• 7. Shrimp
• 8. Soyabhinzi
• 9. Cottage Cheese
• 10. Turkey Chipfuva
• 11. Tilapia
• 12. Bhinzi
• 13. Mapuroteni Upfu
• 14. Edamame
• 15. Quinoa
• 16. Scallops
• 17. Akatsamira Jerky
• 18. Chickpeas
• 19. Nzungu
• 20. Buckwheat
• 21. Tofu
• 22. Nguruve Tenderloin
• 23. Mukaka
• 24. Maarumondi
• 25. Nyati
• 26. Rice Rice
• Icho Chinokosha
• Mapuroteni akawandisa anokuvadza here?

Zvese zvinovaka muviri uye chiitiko chemuviri chakakosha kana iwe uchida kuwana mhasuru yakaonda.

Kuti utange, zvakakosha kupokana nemuviri wako kuburikidza nekuita kwemuviri. Zvisinei, pasina rubatsiro rwakakodzera rwehutano, kufambira mberi kwako kuchamira.

Zvikafu zvine mapuroteni zvakanyanya zvakakosha kuti uwane mhasuru, asi makabhohaidhiretsi nemafuta zvakare anodiwa manyuko esimba.

Kana chinangwa chako chiri chekuwana mhasuru yakaonda, iwe unofanirwa kutarisa pane kudzidzira nguva dzose uye nekudya akawanda macalorie zuva rega kubva kuzvikafu zvekuvaka-mhasuru.

Heano makumi maviri nematanhatu ezvokudya zvepamusoro zvekuwana mhasuru yakaonda.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Mazai

Mazai ane mapuroteni epamusoro-soro, mafuta ane hutano uye zvimwe zvakakosha zvakadai seB mavitamini uye choline (1).

Mapuroteni anoumbwa nemaamino acids, uye mazai ane huwandu hwakawanda hweamino acid leucine, iyo inonyanya kukosha mukuwana mhasuru (1, 2).

Zvakare, mavitamini e B akakosha zvakanyanya kune akasiyana maitiro mumuviri wako, kusanganisira kugadzirwa kwesimba (, 4).

2. Salmoni

Salmoni isarudzo huru yekuvaka mhasuru uye hutano hwakakwana.

Imwe neimwe 3-ounce (85-gramu) inoshumirwa salmon ine anenge magiramu gumi nemaviri eprotein, angangoita 2 magiramu e omega-3 fatty acids uye akati wandei akakosha mavitamini B (5).

Omega-3 fatty acids inoita basa rakakosha musuru hutano uye inogona kutowedzera mhasuru kuwana panguva yekurovedza muviri zvirongwa ().

3. Huku Chipfuva

Pane chikonzero chakanaka nei mazamu ehuku achionekwa sechinhu chikuru chekuwana mhasuru.

Iwo akazara neprotein, iine yega yega 3-ounce (85-gramu) inoshandira iine anenge magiramu makumi maviri nematanhatu epuroteni yemhando yepamusoro (7).

Iinewo huwandu hwerupo hweB mavitamini niacin uye B6, ayo anogona kunyanya kuve akakosha kana iwe uchishanda (7).

Aya mavitamini anobatsira muviri wako kushanda nemazvo panguva yechiitiko chemuviri uye kurovedza muviri izvo zvakakosha kuti uwane zvakakwana mhasuru kuwana (4).

Uyezve, kumwe kutsvagurudza kwakaratidza kuti yakakwira-mapuroteni kudya kune huku kunogona kubatsira kurasikirwa kwemafuta ().

4. Yogati yechiGiriki

Dairy haina chete ine yemhando yepamusoro mapuroteni, asiwo musanganiswa wekukurumidza-kugaya Whey protein uye inononoka-kugaya kesiin protein.

Kumwe kutsvagurudza kwakaratidza kuti vanhu vanoona kuwanda muhuremu hwakaonda kana ivo vachidya musanganiswa wekukurumidza- uye kunonoka-kugaya mapuroteni emukaka ().

Nekudaro, haazi ese emukaka akagadzirwa akaenzana.

Semuenzaniso, yogati yechiGiriki inowanzo kuve neinenge yakapetwa kaviri huwandu hweprotein seyakajairwa yogati (10,).

Nepo yogati yechiGreek iri tudyo yakanaka chero nguva, kuidya mushure mekurovedza muviri kana usati warara kunogona kubatsira nekuda kwemusanganiswa wayo wemapuroteni ekukurumidza- uye anononoka-kugaya (,).

5. Tuna

Pamusoro pegiramu makumi maviri epuroteni pa3-ounce (85-gramu) inoshumirwa, tuna ine huwandu hwakawanda hwevhitamini A uye akawanda mavitamini B, anosanganisira B12, niacin uye B6. Izvi zvinovaka muviri zvakakosha kune hutano hwakakwana, simba uye kurovedza muviri (4, 13, 14).

Pamusoro pezvo, tuna inopa huwandu hwakawanda omega-3 fatty acids, iyo inogona kutsigira mhasuru hutano (, 13).

Izvi zvinogona kunyanya kukosha kune vakuru vakuru. Kutsvagurudza kwakaratidza kuti omega-3 fatty acids inogona kudzora kurasikirwa kwemhasuru uye simba kunoitika nezera ().

6. Yakazendamira Nzombe

Nzombe izere neeprotein yemhando yepamusoro, mavitamini B, zvicherwa uye creatine (16, 17).

Kumwe kutsvagurudza kwakatoratidza kuti kudya nyama tsvuku tsvuku kunogona kuwedzera huwandu hwehuremu hwakaonda hunowanikwa nehuremu hwekudzidzira ().

Zvisinei, kunyangwe iwe uchiedza kuwana mhasuru, zvingave zvakanaka kusarudza nyama yemombe inotsigira kuwana mhasuru pasina kupa akawandisa macalorie.

Semuenzaniso, ma3 ounces (85 gramu) e70% akaonda pasi nyama yemombe ine 228 macalorie uye anokwenenzvera magiramu gumi nemashanu emafuta (19).

Nekudaro, iyo yakaenzana ye95% yakaonda pasi nyama yemombe ine zvishoma zvishoma mapuroteni uye chete 145 macalori uye magiramu mashanu emafuta (20).

7. Shrimp

Shrimp anenge akachena mapuroteni. Imwe neimwe 3-ounce (85-gramu) inoshanda ine 18 gramu eprotein, 1 gramu yemafuta uye zero carbs (21).

Nepo mafuta ane hutano uye carbs akakosha mukudya kwako kwese, kuwedzera imwe shrimp inzira iri nyore yekuwana mapuroteni ekuvaka-mhasuru pasina akawanda akawandisa macalorie.

Kufanana nemamwe mapuroteni emhuka, shrimp ine huwandu hwakawanda hweamino acid leucine, iyo inodikanwa kuti musimboti wemhasuru kukura (21,).

8. Soyabhinzi

Hafu yekapu (86 gramu) yenyuchi dzakabikwa dzakabikwa dzine magiramu gumi nemana emapuroteni, mafuta asina kugwinya uye mavitamini nemamineral (23).

Soyibeans inonyanya kupa vhitamini K, ayoni uye phosphorus (23).

Iron inoshandiswa kuchengeta uye kutakura okisijeni muropa rako uye mhasuru, uye kushomeka kunogona kukanganisa mabasa aya (,).

Vakadzi vechidiki vanogona kunyanya kuve panjodzi yekushomeka kwesimbi nekuda kwekurasikirwa neropa panguva yekutevera (26).

9. Cottage Cheese

Imwe kapu (226 gramu) yemafuta epasi cottage cheese inorongedza 28 gramu epuroteni, kusanganisira ine moyo unonzwika weiyo yakakosha mhasuru-yekuvaka amino acid leucine (27).

Kufanana nezvimwe zvigadzirwa zvemukaka, kottage chizi inogona kutengwa nemafuta akasiyana siyana. Yakakwira-mafuta shanduro senge yakamonerwa cottage cheese inopa mamwe macalorie.

Kusarudza ndeipi mhando yekottage chizi yakanakisa kungoenderana nekuti mangani macalorie aunoda kuwedzera pane chako chikafu.

Pasinei nerudzi rupi rwaunosarudza, inyoka huru yekuvaka mhasuru.

10. Turkey Chipfuva

Iyo 3-ounce (85-gramu) inoshumirwa yeTurkey chifuva ine yakatenderedza 25 gramu epuroteni uye anenge asina mafuta kana carbs (28).

Turkey zvakare yakanaka sosi ye B vhitamini niacin, iyo inobatsira kugadzirisa mafuta uye makabhohaidhiretsi mumuviri wako (29).

Kuva nematanho akakwana emavitamini B kunogona kukubatsira kuti uwane mhasuru nekufamba kwenguva nekutsigira kugona kwemuviri wako ().

11. Tilapia

Kunyangwe isina omega-3 yakawanda fatty acids salmon, tilapia chimwe chikafu chegungwa chakazara mapuroteni.

I3-ounce (85-gramu) inoshumirwa inopa kwakatenderedza 21 gramu epuroteni, pamwe neakawanda mavitamini B12 uye selenium (31).

Vitamin B12 yakakosha kune hutano hweropa rako maseru uye tsinga, izvo zvinokutendera iwe kuti uite iko kurovedza iwe kwaunoda kuitira kuti uwane mhasuru (32).

12. Bhinzi

Mhando dzakasiyana dzakasiyana bhinzi dzinogona kuve chikamu chekudya kweakaonda mhasuru kuwana

Mhando dzakakurumbira, senge nhema, pinto uye bhinzi yeitsvo, zvine gumi nemashanu magiramu eprotein pamukombe (anenge 172 gramu) yebhinzi yakabikwa (33, 34, 35).

Uyezve, iwo masosi akanaka e fiber uye B mavitamini, pamusoro pekukwirira mu magnesium, phosphorus uye iron.

Nezvikonzero izvi, bhinzi chinhu chakanaka sosi yemapuroteni-ekudyara kuti uwedzere kuchikafu chako.

Uyezve, vanogona kutora chinzvimbo mune refu-hutano hutano uye chirwere kudzivirira ().

13. Mapuroteni Upfu

Kunyange chero chikafu chakanaka chingatarise pazvikafu zvese, pane nguva apo zvekudya zvekuwedzera zvinogona kubatsira (37).

Kana uchinetseka kuwana mapuroteni akakwana kubva kune zvekudya chete, unogona kufunga kuwedzera mapuroteni anozunungusa pane zvaunoita zuva nezuva.

Dairy protein powders, senge whey uye casein, mamwe eanonyanya kufarirwa.

Zvisinei, pane zvimwe zvingasarudzwa zvakare. Mamwe mapuroteni mapoda anoshandisa soy, pizi, nyama yemombe kana mapuroteni ehuku.

Unogona kuwana akasiyana mapuroteni powders online.

14. Edamame

Edamame ndiro izwi rebeya diki. Bhinzi idzi dzichiri kusimukira dzinowanikwa mumapods uye dzinoshandiswa mune dzakasiyana ndiro, kunyanya idzo dzekuAsia dzakatangira.

Imwe kapu (155 gramu) yeframe edamame inopa kwakatenderedza 17 gramu eprotein uye 8 gramu ye fiber. Iyo zvakare ine yakawanda folate, vitamini K uye manganese (38).

Pakati pemamwe mabasa, folate inobatsira muviri wako kuita amino acids, anovaka mabhaini epuroteni (39).

Muchokwadi, folate inogona kuve yakakosha kune akakwana mhasuru masimba uye simba, kunyanya kune vakwegura (40).

15. Quinoa

Kunyange mapuroteni-akapfuma chikafu chiri chekutanga pakuvaka mhasuru yakaonda, zvakakoshawo kuti uve nemafuta ekuti ushande.

Chikafu chine makabhohaidhiretsi chinogona kubatsira kupa iri simba (41).

Quinoa yakabikwa ine anenge 40 magiramu e carbs pamukombe (185 gramu), pamwe ne 8 gramu eprotein, 5 magiramu e fiber uye ine moyo wakawanda wemagnesium uye phosphorus (42).

Magnesium inoita basa rakakosha mukushanda kwemhasuru dzako uye tsinga, zvese zviri zviviri zvinoshandiswa nguva dzese dzaunofamba (43).

16. Scallops

Kufanana ne shrimp, tilapia uye yakakora huku, scallops inopa protein ine mashoma kwazvo mafuta.

Kana iwe uri kutsvaga kuwedzera mapuroteni kuchikafu chako pasina kushandisa akawandisa macalorie, aya akasimba masosi anogona kunge ari sarudzo dzakanaka.

Matatu maunzi (85 magiramu) eescallops anopa kwakatenderedza magiramu makumi maviri epuroteni uye mashoma pane zana macalorie (44).

17. Akatsamira Jerky

Dzimwe nguva, ungangoda mapuroteni epamusoro-soro kubva munyama paunenge uchienda. Kana zvirizvo, nyama isina kuonda inogona kunge iri sarudzo yekufunga nezvayo.

Mhando dzakasiyana dzenyama dzinogona kugadzirwa kuita jerky, saka izvo zvinovaka muviri zvinosiyana.

Nekudaro, akawanda mafuta anobviswa kubva kuonda jerky panguva yekugadzirisa, saka anenge ese macalorie mune jerky anouya zvakananga kubva kumapuroteni.

Idzi mhuka sosi dzemapuroteni dzakakwirira muhunhu uye dzinosimudzira mhasuru kukura ().

18. Chickpeas

Chickpeas, inozivikanwawo segarbanzo nyemba, inzvimbo yakanaka yezvose carbs uye mapuroteni.

Imwe neimwe-kapu imwe (240-gramu) inoshumirwa yehuku dzakakangwa ine makiromita gumi nemaviri eprotein uye 50 magiramu e carbs, kusanganisira 10 magiramu e fiber (46).

Sezvo nezvirimwa zvakawanda, iyo protein mune chickpeas inoonekwa seyepasi mhando pane mhuka mhuka. Nekudaro, inogona kuve chikamu cheyakadzikama yekuvaka mhasuru chikafu ().

19. Nzungu

Nzungu dzine musanganiswa weprotein, mafuta uye carbs. Hafu-mukombe (73-gramu) inoshanda ine magiramu gumi nemaviri eprotein, 16 gramu e carbs uye huwandu hwakawanda hwemafuta asina kutsetseka (47).

Iinewo huwandu hwakawanda hweamino acid leucine kupfuura zvimwe zvakawanda zvigadzirwa zvemiti.

Hafu yehafu-kapu (73-gramu) inoshumirwa yenzungu ine mazana mana nemazana mana nemakumi mashanu emakori (47).

Saka kana uri kuomerwa nekuwana macalorie akakwana kutyaira mhasuru yako kuwana, kudya nzungu inogona kuve nzira yakanaka yekuwana mamwe macalorie uye zvinovaka muviri.

Pamusoro pezvo, nzungu dzinofungidzirwa kuti dzinoita basa rakakosha mune yakazara hutano hutano ().

20. Buckwheat

Buckwheat imbeu inogona kugayiwa kuita hupfu yozoshandiswa panzvimbo yehupfu hwechinyakare.

Hafu yekapu (60 gramu) yeupfu hwebhakkwheat ine yakatenderedza magiramu masere eprotein, pamwe nefibre yakawanda uye mamwe ma carbs (49).

Buckwheat chave chakakurumbira chikafu chikafu nekuda kweinoshamisira vhitamini uye zvicherwa zvemukati.

Iine huwandu hwakawanda hweB mavitamini, magnesium, manganese uye phosphorus (49).

Aya mavitamini uye mamineral anogona kubatsira muviri wako kuti ugare uine hutano uye uchikwanisa kuita mhasuru-yekuvaka zviitwa (14).

21. Tofu

Tofu inogadzirwa kubva mumukaka we soy uye inowanzoshandiswa sechinotsiva nyama.

Imwe hafu-kapu (124-gramu) inoshambira mbishi tofu ine gumi magiramu eprotein, magiramu matanhatu emafuta uye 2 magiramu emakabhohaidhiretsi (50).

Tofu zvakare yakanaka sosi yecalcium, iyo yakakosha kune chaiyo mhasuru mashandiro uye pfupa hutano (51).

Soy protein, inowanikwa mune zvekudya senge tofu uye soya, inoonekwa seimwe yemhando yepamusoro-soro mapuroteni ().

Kune ese aya zvikonzero, zvekudya zvine soy protein ndizvo zvakanaka sarudzo dzevegans uye vezvinomera.

22. Nguruve Tenderloin

Nguruve inodyiwa zvakanyanya munyika zhinji ().

Nguruve nyoro inocheka yakaonda nyama iyo inopa magiramu gumi nemana emapuroteni uye magiramu maviri emafuta pa3 ounces (85 gramu) (54).

Kumwe kutsvagurudza kwakaratidza kuti nyama yenguruve ine mhedzisiro yakafanana neiyo yezvimwe zvekudya zvekuvaka mhasuru, senge nyama yemombe nehuku ().

23. Mukaka

Mukaka unopa musanganiswa wemapuroteni, makabhohaidhiretsi nemafuta.

Zvakafanana nezvimwe zvigadzirwa zvemukaka, mukaka une zvese zvinokurumidza- uye zvinononoka-kugaya mapuroteni.

Izvi zvinofungidzirwa kuti zvinobatsira mukukura kwemhasuru. Muchokwadi, ongororo dzinoverengeka dzakaratidza kuti vanhu vanogona kuwedzera mhasuru yavo kana vachinwa mukaka pamwe chete nehuremu hwekudzidzira (,).

24. Maarumondi

Hafu yekapu (ingangoita 172 gramu) yemamondi ane blanched inopa magiramu gumi nematanhatu epuroteni uye huwandu hwakawanda hwevitamini E, magnesium uye phosphorus (58).

Pakati pemamwe mabasa, phosphorus inobatsira muviri wako kushandisa makabhohaidhiretsi nemafuta esimba kuzorora uye panguva yekurovedza muviri (59).

Sezvakaita nzungu, maarumondi anofanirwa kudyiwa zvine mwero nekuda kweakanyanya macalorie zvemukati. Hafu yekapu yemamondi ane blanched ine zvinopfuura mazana mana macalorie (58).

25. Nyati

Saizvozvo kune nyama yemombe, bison inopa anosvika 22 gramu eproteiniti pa3-ounce (85-gramu) inoshumira (60).

Zvisinei, kumwe kutsvagurudza kwakaratidza kuti nyati dzinogona kuve nani pane nyama yemombe maererano nenjodzi yechirwere chemwoyo ().

Kana iwe uchida kudya nyama tsvuku sechikamu chekudya kwako kwekuvaka mhasuru asi zvakare uchinetseka nezve hutano hwemwoyo wako, unogona kufunga kutsiva imwe nyama yemombe nenyuchi.

26. Rice Rice

Kunyangwe yakabikwa mupunga wakasviba unopa chete magiramu mashanu eprotein pamukombe (195 gramu), ine ma carbohydrate aunoda kukwizisa chiitiko chako chemuviri (62).

Funga kudya zvine hutano macarbhi senge mupunga wakasviba kana quinoa mumaawa anotungamira ekurovedza muviri (41).

Izvi zvinogona kukubvumidza iwe kuti uwedzere kurovedza muviri, uchipa muviri wako nekukurudzira kukuru kuti mhasuru dzako dzikure.

Zvakare, kumwe kutsvagurudza kwakaratidza kuti mupunga mapuroteni anowedzera anogona kuburitsa yakawandisa mhasuru kuwana sewey protein mukati mehuremu-hwekudzidzisa chirongwa ().

Icho Chinokosha

Zvikafu zvakawanda zvinogona kukubatsira kuti uwane mhasuru yakaonda. Mazhinji acho ane mapuroteni-akazara uye anotendera mhasuru dzako kuti dziporezve uye dzikure mushure mekunge wanga uchishingaira.

Nekudaro, zvakakoshawo kuti utore makabhohaidhiretsi nemafuta kuti upe huni hwekurovedza muviri uye kuita kwemuviri.

Uyezve, zvekudya zvakawanda pane izvi zvine mavitamini uye mamineral muviri wako unoda kushanda zvakanyanya.

Kuti usvike chinangwa chako chekuwana mhasuru yakaonda, tarisa pakurovedza muviri nguva dzose uye kudya macalorie mazuva ese kubva kuzvikafu zvinovaka muviri senge zvakanyorwa muchinyorwa chino.

Mapuroteni akawandisa anokuvadza here?