5 Zvirimwa-Zvakavakirwa Zvikafu Zvinogona Kukubatsira Iwe Kuvaka Lean Muscle

Zvemukati

• Mbatatisi
• Edza:
• Mbesa
• Edza:
• Mbeu dzese
• Edza:
• Nuts uye mbeu
• Edza:
• Smoothies
• Smoothie-kugadzira matipi:
• Edza izvi combos:
• Iyo sarudzo-yakavakirwa sarudzo dzekubatsira kuvaka mhasuru hadziperi

Funga kuti haugone kuvaka mhasuru yakaonda pane yekudyara-kwakavakirwa kudya? Zvikafu zvishanu izvi zvinotaura zvakasiyana.

Kunyangwe ndanga ndichigara ndiri munhu anofarira kurovedza muviri, chiitiko changu cheangu chaicho kufarira kurema. Kwandiri, hapana chinofananidzwa nekunzwa kwekukwanisa kusimudza chimwe chinhu chawaisakwanisa.

Pandakatanga kuchinjira kune chikafu-chakavakirwa pakudya, ndaive nezvinetsekana nezvekuti chikafu-chakavakirwa chikafu chingave chakaringana kutsigira huwandu hwekurovedza muviri kwandinoita, kunyanya kana zvasvika pakuvaka tsandanyama dzakaonda.

Ndakanga ndisina chokwadi pakutanga, asi mushure mekumwe kutsvagurudza ndakaona kuti hazvina kuoma kudhonza pamwe chete chikafu chisina kungondibatsira kuvaka mhasuru asi chakabatsirwa mukukurumidza kupora uye nemasimba makuru esimba.

Muchidimbu, kudya kunovakwa mumiti kunoenderana zvakanyanya nekurovedza muviri, sezvandakambokurukura. Zvese zvinotora idiki dzidzo uye kufunga kunze kwebhokisi kuti uwedzere mabhenefiti ayo.

Uye apa ndipo pandinogona kubatsira kupa kumwe kurudziro.

Kunyangwe iwe uri mutsva kunzvimbo yekurovedza muviri kana mutambi ane ruzivo, kana iwe uri kutsvaga kutora chikafu chinogadzirwa nemiti asi uine hanya nehukuru hwemhasuru, ini ndakafukidzwa.

Pazasi pane zvishanu zvezvangu zvandinoda zvekudyara-zvinodyiwa zvinogona kubatsira kubatsira kupora uye kuvaka yakaonda mhasuru.

Mbatatisi

Izvo zvakakosha kuti uchengetedze caloric zvinodiwa mupfungwa kana uchidya kwemhasuru kukura uye kupora. Mbatatisi inzira yakakwana yeiyi. Ivo vakapfuma mumakabohydrate, ayo anopa inodiwa sosi sosi.

Ini ndinoda mbatatisi kunyanya nekuti iri kuzadza, inotapira, uye yakapfuma muma antioxidants. Chero ipi mbatatisi yaunosarudza, ini ndinokurudzira kuidya usati waita Workout yako yesimba kana mushure mekudzidzira kwako kuti uwanezve.

Edza:

• mbatata yakatakura nebhinzi, chibage, uye salsa
• saradhi yemapatata nemiriwo uye masitadhi (svetuka iyo mayo!)

Mbesa

Nyemba nyembe sosi yakanaka yesimbi uye. Edza kuzvidya mushure mekudzidzira kwako kuzadza zvitoro zvako zvehydrohydrate uye nekupa sosi yeprotein yekusimudzira kukura kwemhasuru.

Yadzo yepamusoro faibha zvemukati zvinobatsira mukudya kunwa, sezvo fiber inosunganidzwa nekuchengetedza hutano hutachiona hutachiona, izvo zvinokurudzira zvakakwana kugaya. Izvi zvinowedzera kukosha kwehutano hwezvikafu zvaunodya.

Kune zvakare mhuri hombe yebhinzi uye nyemba yekusarudza kubva. Zvinogona kushandirwa mumadhishi akasiyanasiyana akati wandei, saka uchanyatso kuwana hunhu - uye chikafu - chaunofarira.

Edza:

• tsvuku tsvuku yenzungu yakabatanidzwa pamwe nekudya kwako mushure mekudzidzira
• bhinzi burrito, inosanganisira sosi yezviyo zvakakwana (funga quinoa kana farro)

Mbeu dzese

Yese zviyo zvine moyo-zvine hutano makabhohaidhiretsi, ayo anotovaita kuti vakunde mubhuku rangu. Izvo zvinewo mapuroteni, uye mamwe masosi akapfuma mune antioxidants.

Zvese zvirimwa zvinowanzove nezvakawanda mabhenefiti, uye zviyo zvizere muenzaniso wakakwana weizvi. Vapedze pamberi pebasa rako rekuita kune yakanakisa sosi yesimba.

Edza:

• yose-zviyo oats neeblueberries
• chibage chese-chezviyo neavocado

Nuts uye mbeu

Nuts uye mbeu zvakakwirira mumapuroteni uye zvine calorical dense. Kungori chanza chemadnuts, semuenzaniso, ane angangoita mapuroteni. Kana iwe uri kutsvaga kuwedzera nyore sosi yemakorori kune chako chikafu, nzungu uye mbeu ndiyo nzira yekuzviita.

Mafuta ari munzungu nembeu anowedzerawo kunwa kwemuviri wemafuta anonyungudika ane mafuta A, D, K, uye E, saka zvinobatsira kuvaisa mukudya kune hupfumi.

Edza:

• pistachios yakakandwa musadhi
• almond bhotela yakapararira pane yakazara-zviyo mbiriso

Smoothies

Kunyangwe ichi chiri chezvekudya kana chikafu chinonaka pane chikafu chaicho, ndainzwa sekunge masmoothies akakodzera kutaurwa. Mune mawonero angu, iyo smoothie craze muhutano hwenyika yakanyatsosimba. Smoothies anoshamisa akasiyana-siyana uye vanorongedza chikafu chine hutano. Uye izvo zvakanaka zvinhu zvinoita kuti ive yakakwana pre-Workout sarudzo.

Smoothie-kugadzira matipi:

• Tanga neshizha rine mashizha. Ichadaro, iyo inovandudza kuyerera kweropa (nitric oxide inoderedza, kana kuvhura, yako yeropa tsinga).
• Wedzera ma berries sezvo akazara nema antioxidants, ayo anowedzera hurefu hwehupenyu hwe nitric oxide.
• Wedzera mbeu yefilakisi kana yehemp kuti ubatanidze sosi yemafuta uye mapuroteni.
• Wedzera imwe mhando yemichero yekutapira uye makabhohaidhiretsi aunoda simba.
• Sanganisira oats akaomeswa ekuwedzera ekuwedzera kwe fiber.
• Pakupedzisira, sanganisira mukaka-wakasikwa mukaka kana mvura.
  • kare, sitirobheri, mango, oats, mbeu yeflakisi, kokonati mvura
  • sipinashi, chinanazi, blubheri, mhodzi mbeu, mukaka weamondi

Edza izvi combos:

• Pre-yekurovedza kana yekudya kwekuseni: oatmeal nema berries
• Post-Workout kana masikati: lentil soup yakabatanidzwa neinotakura mbatatisi
• Kudya kwemanheru: saladi inokandirwa nenzungu uye bhinzi

Iyo sarudzo-yakavakirwa sarudzo dzekubatsira kuvaka mhasuru hadziperi

Sezvauri kuona, pane zvisingaperi zvezvirimwa-zvakavakirwa sarudzo dzekuwedzera yako yekurovedza muviri uye yekuvaka mhasuru. Rangarira, kiyi yekuvaka mhasuru kurovedza muviri. Ita shuwa kuti chikafu chako chinokuchengeta iwe wakasimba uye wakagwinya uye unodya macalorie akakwana kuchengetedza mhasuru kukura.

Sara Zared akatanga Posifitivy pa Instagram muna 2015. Ndichiri kushanda izere sainjiniya mushure mekupedza kudzidza kukoreji, Zared akagamuchira Chitupa chePlant-Based Nutrition kubva kuCornell University uye akazove murairidzi wega weAACSM. Akasiya basa rake kuti ashandire Ethos Health, mararamiro ekurapa, semunyori wezvekurapa muLong Valley, NJ, uye ave pachikoro chekurapa. Ari kumhanya masere hafu-marathoni, imwe yakazara marathon, uye anotenda zvine simba musimba rezvose-chikafu, chirimwa-chakavakirwa kudya uye mararamiro ehupenyu.Iwe unogona zvakare kumuwana iye paFacebook uye kunyorera kune yake blog.