6 mapuroteni-akapfuma zvidyiwa kuti awedzere mhasuru

Zvemukati

• Pre-Workout Zvikafu zvishoma
• 1. Yogati nemichero uye oats
• 2. Mukaka wecocoa uye toast
• 3. Banana Smoothie uye nzungu ruomba
• Post-Workout Zvikafu zvishoma
• 1. Sandwich ine tuna pate
• 2. Idyai masikati kana kudya kwemanheru
• 3. Mapuroteni omelet
• Zvimwe zveprotein-zvakapfuma zvekudya

Kugadzira zvekudya zvinovaka muviri mune pre-Workout uye zvakapfuma mumapuroteni mune post-Workout zvinobatsira kukurudzira hypertrophy uye nekuvandudza kugadziriswa kwemhasuru yemhasuru, kukurumidza kukura kwavo. Iri zano rinofanira kushandiswa kunyanya neavo vanoda kuwedzera uremu uye nekuwedzera huwandu hwesimba remhasuru.

Kune rimwe divi, avo vanoda kudzikira huremu vanogona zvakare kushandisa zano rimwe chete iri, asi vachidya hushoma huwandu hwechikafu kudzora kwavo kudya kwekoriori.

Pre-Workout Zvikafu zvishoma

Mune pre-Workout, chakanakira kuve nechikafu chakapfuma mumacarhydrate uye neeprotein shoma kana mafuta akanaka, izvo zvinobatsira kuchengetedza simba panguva yese yechiitwa.

1. Yogati nemichero uye oats

Iko kusanganiswa kweiyo yogati ine 1 muchero uye 1 kana 2 mashupuni eoats inopa huwandu hwakanaka hwehydrohydrate uye mapuroteni ekuchengetedza simba pamberi pekudzidziswa. Yogati yechisikigo, semuenzaniso, ine 7 g yeproteiniti mune yega yega unit, iyo yakaenzana huwandu hunowanikwa muzai rimwe.

Kune avo vanoda kuonda, sarudzo yakanakisa ndeyekutora iyo chete yogati kana kuisanganisa nemichero kana oats, pasina kuwedzera zvese muchikafu chimwe chete.

2. Mukaka wecocoa uye toast

Mukaka weCocoa uye chibage chakazara chegorosi chingwa chihombe chisati chamboitwa, nekuti chinopa mapuroteni kubva mumukaka nechingwa makabhohaidhiretsi, ayo anozopa mhasuru dzako nesimba mukati mekurovedza muviri. Uye zvakare, cocoa yakafuma muma antioxidants ayo anobatsira kupora kwemhasuru uye kudzivirira kurwadziwa kwakanyanya kuti kuonekwe, kunyangwe mushure mekuremerwa kwakawanda.

Kuti uderedze uremu, mukaka wecocoa unokwana kupa simba uye kudzidziswa kumeso. Imwe sarudzo yakanaka ndeyekudya mbiriso yegorosi ne ricotta.

3. Banana Smoothie uye nzungu ruomba

Kutora bhanana, mukaka uye nzungu ruomba smoothie ndeimwe pre-yekurovedza sarudzo iyo inopa yakawanda simba. Peanut butter rine mapuroteni, mafuta akanaka uye B mavitamini, izvo zvinowedzera kugadzirwa kwesimba panguva yekurovedza muviri. Kuti iwedzere kuwedzera caloric, iwe unogona kuwedzera oats kune vhitamini.

Zvekuremerwa uremu sarudzo yakanakisa ndeyekuita vhitamini chete nemukaka nemichero, sezvo izvi zvichideredza macalorie uchiri kungochengeta huwandu hwakanaka hwesimba rekudzidzira. Ona mabhenefiti epepanut butter uye maitiro ekuishandisa.

Post-Workout Zvikafu zvishoma

Mune yekumashure-kurovedza muviri, huwandu hwakawanda hwemapuroteni, antioxidants uye macalorie akawandisa anodiwa kuitira kukurumidza kupora kwemhasuru uye kukurudzira hypertrophy.

1. Sandwich ine tuna pate

Iyo tuna pate inofanira kugadzirwa nekusanganisa iyo tuna necurd kana yakasikwa yogati, iyo inogona kurungwa nepini yemunyu, oregano uye inodonha yemafuta emuorivhi. Tuna yakapfuma mumapuroteni uye omega-3, mafuta ane anti-anogumbura chiito uye anobatsira kudzikisa kurwadziwa kwemhasuru.

Iwe unofanirwa kushandisa chingwa chezviyo chakazara, uye unogona zvakare kuperekedza chikafu ichi negirazi remuto wemuchero usina kutapira. Kuti uderedze huremu, sangweji iyi zvakare sarudzo yakanaka, asi mumwe anofanirwa kudzivirira kunwa muto.

2. Idyai masikati kana kudya kwemanheru

Kwekudya kwemasikati kana kwekudya kwemanheru ndezvekudya kwakanaka kwepashure-kwekudzidzira sezvo ivo vakakwana uye vane huwandu hwakawanda hweprotein. Kana uchiwedzera mupunga uye bhinzi, semuenzaniso, pamusoro pekunge uine makabhohaidhiretsi, musanganiswa uyu unounzawo maamino acids uye mapuroteni anozowana mhasuru.

Pamusoro pezvo, muzvikafu izvi itsika yekuisa huwandu hwakanaka hwenyama, huku kana hove, zvinova izvo chikafu chakazara mupuroteni. Kuti upedze, iwe unofanirwa kuwedzera miriwo uye inodonha yemafuta emuorivhi pamusoro pe saladhi, iyo inounza mafuta akanaka uye antioxidants.

Avo vanoda kuonda vanogona kushandisa saradhi uye nyama, semuenzaniso, kana muto wemuriwo nehuku kana kugadzira zucchini pasita. Ona 4 zvinotsiva mupunga uye pasita.

3. Mapuroteni omelet

Kugadzira omelet zvakare sarudzo hombe ye post-Workout, sezvo iri kukurumidza, izere nemapuroteni uye inokupa yakawanda kuguta. Nzira yakanaka ndeyokushandisa mazai maviri pahupfu, iyo inogona kuva ne1 kana 2 mashupuni eoats kuti ipe simba rakawanda, uye zadza nehuku yakakangwa, nyama yemombe kana grated chizi pamwe nemiriwo, semuenzaniso. Kuti uperekedze, unogona kuva nekofi nemukaka kana girazi rechisvinwa chemichero, pasina kutapira.

Kuti uderedze huremu, yemuriwo kana chizi omelette isarudzo yakanakisa, ichiperekedzwa nekofi nhema kana tii isina shuga.

Zvimwe zveprotein-zvakapfuma zvekudya

Ona muvhidhiyo iyi mimwe mienzaniso yezvikafu zvine mapuroteni-uye nzira yekubatanidza mupunga nemiriwo yakasiyana uye zviyo kuti ugadzire sosi yakanaka kwazvo yeprotein: