27 Kudya Kunogona Kukupa Wakawanda Simba

Zvemukati

• 1. Mabhanana
• 2. Hove dzakakora
• 3. Bhuruni mupunga
• 4. Mbatatisi
• 5. Kofi
• 6. Mazai
• 7. Maapuro
• 8. Mvura
• Kudya Kugadzirisa: Kuneta
• 9. Chokoreti yakasviba
• 10. Yerba maté
• 11. Goji michero
• 12. Quinoa
• 13. Oatmeal
• 14. Yogati
• 15. Hummus
• 16. Edamame
• 17. Runyemba
• 18. Makotapeya
• 19. Maorenji
• 20. Strawberries
• 21. Mbeu
• 22. Bhinzi
• 23. Green tii
• 24. Nuts
• 25. Popcorn
• 26. Miriwo yakasvibira ine mashizha
• 27. Beet
• Chinokosha

Vanhu vazhinji vanonzwa kuneta kana kudzikira pane imwe nguva mukati mezuva. Kushayikwa kwesimba kunogona kukanganisa zviitiko zvako zvezuva nezuva uye kuita kuti usabudirire.

Zvichida hazvishamise, mhando uye huwandu hwechikafu chaunodya chinotamba mabasa akakosha mukumisikidza masimba ako masikati.

Kunyangwe hazvo zvese zvekudya zvichikupa simba, zvimwe zvekudya zvine zvinovaka muviri izvo zvinogona kubatsira kuwedzera yako masimba esimba uye kuchengetedza kusvinura kwako uye kutarisa zuva rese.

Heino runyorwa rwezvikafu makumi maviri neshanu zvakaratidzirwa kubatsira kusimudzira mazinga esimba.

1. Mabhanana

Mabhanana anogona kunge ari echimwe chikafu chakanakisa chesimba. Icho chinhu chakanakisa sosi yeakaomarara carbs, potasium, uye vhitamini B6, zvese izvi zvinogona kubatsira kusimudzira masimba ako esimba ().

2. Hove dzakakora

Hove dzakakora salmon uye tuna zvinhu zvakanaka zveprotein, fatty acids, uye B mavitamini, zvichivaita chikafu chakakura kuti chibatanidze mukudya kwako.

Kushumirwa kwesalmon kana tuna kunokupa iwe iyo yakakurudzirwa zuva nezuva huwandu hwe omega-3 fatty acids uye vhitamini B12 ().

Omega-3 fatty acids yakaratidzirwa kudzikisa kuzvimba, chinova chikonzero chinowanzoitika chekuneta ().

Muchokwadi, zvimwe zvidzidzo zvakafunga kuti kutora omega-3 zvinowedzera zvinogona kudzikisira kuneta, kunyanya kune vanorwara nekenza uye avo vanopora kubva kugomarara ().

Uyezve, vhitamini B12 inoshanda nefolic acid kugadzira masero matsvuku eropa uye kubatsira iron kushanda mushe mumuviri wako. Akanaka mwero yemasero matsvuku eropa uye iron inogona kudzikisa kuneta uye kuwedzera simba ().

3. Bhuruni mupunga

Mupunga weBrown chikafu chinopa hutano. Inofananidzwa nemupunga muchena, haina kugadzirwa zvishoma uye inochengetedza huwandu hwechikafu mune fomu ye fiber, mavitamini, uye zvicherwa.

Imwe hafu hafu yemukombe (50 gramu) yemupunga wakasviba une magiramu maviri efaibha uye inopa chikamu chakakura cheyako inokurudzirwa kudya zuva nezuva (RDI) yemanganizi, chicherwa chinobatsira maenzymes kuputsa carbs nemapuroteni kuti agadzire simba (,).

Pamusoro pezvo, nekutenda kune yayo fiber zvemukati, brown mupunga une yakaderera glycemic index. Naizvozvo, zvinogona kubatsira kudzora huwandu hweshuga yeropa uye kusimudzira masimba akasimba esimba mukati mezuva rese.

4. Mbatatisi

Kunze kwekunaka, mbatatisi sosi inovaka simba kune avo vanotsvaga kuwedzera kuwedzera.

1-mukombe (100-gramu) unoshandira mbatatisi inogona kurongedza kusvika kumagiramu makumi maviri nemashanu e carbs yakaoma, 3.1 gramu ye fiber, 25% yeiyo RDI yemanganizi, uye inokwenya 564% yeRDI yevhitamini A (8) .

Kutenda kune mbatatisi 'faibha uye yakaoma carb zvemukati, muviri wako unozvigaya zvishoma nezvishoma, izvo zvinokupa iwe wakatsiga wedzera simba ().

5. Kofi

Kofi inogona kunge iri chikafu chekutanga iwe chaunofunga kudya kana iwe uchitsvaga chekusimudzira simba.

Yakapfuma mu caffeine, iyo inogona kukurumidza kupfuura kubva muropa rako ichienda muuropi hwako uye inodzivisa chiitiko cheadenosine, neurotransmitter iyo inonyaradza iyo yepakati tsinga system ().

Nekuda kweizvozvo, kugadzirwa kweepinephrine - iyo hormone inosimudzira muviri nehuropi - inowedzera.

Kunyangwe hazvo kofi ichingopa macalorie maviri pamukombe, zvainoita zvinokurudzira zvinogona kuita kuti unzwe wakangwarira uye wakanangisa.

Izvo hazvikurudzirwe kudya pamusoro pe400 mg ye caffeine, kana nezve 4 makapu ekofi, pazuva.

6. Mazai

Mazai haangori chete chikafu chinogutsa asi zvakare azere nesimba rinogona kubatsira kupisa zuva rako.

Iwo akazara nemapuroteni, ayo anogona kukupa iwe yakatsiga uye yakasimbiswa sosi yesimba.

Pamusoro pezvo, leucine ndiyo yakanyanya amino acid mumazai, uye inozivikanwa kukurudzira simba rekugadzira munzira dzinoverengeka (11).

Leucine inogona kubatsira masero kutora mune yakawanda shuga yeropa, kukurudzira kugadzirwa kwesimba mumasero, uye kuwedzera kuparara kwemafuta kuburitsa simba ().

Uyezve, mazai akapfuma mumaB mavitamini. Aya mavitamini anobatsira ma enzymes kuita kwavo basa mukuita kwekutyora chikafu chesimba ().

7. Maapuro

Maapuro ndeimwe yemichero inozivikanwa kwazvo pasirese, uye iwo manyuko akanaka e carbs uye fiber.

Apple iri pakati nepakati (100 gramu) ine gumi nemana magiramu e carbs, magiramu gumi eshuga, uye inosvika ku1.2 gramu ye fiber ().

Nekuda kwehupfumi hwavo hwemashuga echisikigo uye faibha, maapuro anogona kupa inononoka uye yakasimba simba kuburitswa ().

Uyezve, maapuro ane yakakwenenzverwa antioxidant zvemukati. Kutsvagurudza kwakaratidza kuti antioxidants inogona kunonoka kugaya kwe carbs, saka vanonunura simba pamusoro penguva yakareba (15).

Chekupedzisira, zvinokurudzirwa kudya maapuro akazara kuti ugowana zvakanakira iyo fiber iri paganda ravo.

8. Mvura

Mvura yakakosha pahupenyu. Inobatanidzwa mumabasa akawanda emagetsi, kusanganisira kugadzirwa kwesimba (16).

Kusanwa mvura yakakwana kunogona kukonzera kupera mvura, izvo zvinogona kudzikamisa mashandiro emuviri, zvichikusiya uchinzwa usimbe uye wakaneta ().

Kunwa mvura kunogona kukupa iwe kuwedzera kwesimba uye kubatsira kurwisa manzwiro ekuneta.

Unogona kudzivisa kupera mvura nemvura nekunwa kunyangwe usine nyota. Edza kunwa mvura nguva dzose mukati mezuva.

Kudya Kugadzirisa: Kuneta

9. Chokoreti yakasviba

Chokoreti yakasviba ine yakakwira cocoa zvirimo pane wenguva dzose kana mukaka chokoreti.

Iyo antioxidants mucocoa yakaratidzirwa kuve iine akawanda mabhenefiti ehutano, senge kuwedzera ropa kuyerera mukati memuviri wako wese).

Izvi zvinobatsira kuendesa kweokisijeni kuuropi uye mhasuru, zvinovandudza mashandiro avo. Izvi zvinogona kunyanya kubatsira panguva yekurovedza muviri ().

Pamusoro pezvo, kuwedzera kweropa kuyerera kunogadzirwa nema antioxidants mucocoa kunogona kubatsira kudzikisira kuneta kwepfungwa uye kugadzirisa mamiriro ().

Chokoreti yerima inewo zvinoriumba zvinoriumba, senge theobromine uye caffeine, iyo yakaratidzirwa kuwedzera simba repfungwa nemanzwiro ().

10. Yerba maté

Yerba maté chinwiwa chakagadzirwa kubva kumashizha akaomeswa emuti wakazvarwa kuSouth America. Izvo zvakaratidzirwa kuve zvine zvakawanda zvehutano mabhenefiti ().

Yerba maté ine antioxidants uye caffeine. Iyo yakajairwa 8-ounce mukombe inogona kupa ingangoita 85 mg ye caffeine, iyo yakafanana neiyo huwandu mukapu diki yekofi ().

Iyo caffeine iri yerba maté inosimudzira kugadzirwa kwehomoni epinephrine, iyo inowedzera simba. Nekudaro, zvakasiyana nezvimwe zvinokurudzira, yerba maté inoita kunge isingabate BP kana kurova kwemoyo ().

Kutsvaga kwemhuka kwakaratidza kuti yerba maté inogona kusimudzira kutarisisa kwepfungwa uye nemanzwiro ().

11. Goji michero

Goji michero yanga ichishandiswa mumushonga wechiChinese kwemazana emakore nekuda kwekuwanda kwavo mabhenefiti.

Kunze kwekurongedzwa nema antioxidants, mavitamini, uye zvicherwa, ichi chibereko chinozivikanwa sechinhu chakanaka sosi ye fiber ().

Kutsvagisa kwakaratidza kuti goji berry muto inogona kupa antioxidant dziviriro ().

Pamusoro pezvo, goji berries akapfuma mune fiber. 1-ounce (28-gramu) inoshumira inopa 2 gramu ye fiber. Izvi zvinogona kubatsira kunonoka kugaya uye kusunungura simba zvishoma nezvishoma (,).

Goji michero iri nyore kunakirwa yakavhenganiswa mu yogati, smoothies, zvakabikwa zvinhu, uye sauces. Kana iwe unogona kungozvidya zvisina mbishi.

12. Quinoa

Quinoa imbeu inozivikanwa nekuda kweprotein yayo yepamusoro, carb, uye zvekudya zvemafibha zvemukati, pamwe nemavhitamini ayo akawanda nemamineral.

Kunyangwe ichi chikafu chakanyanya chiri mu carbs, ine yakaderera glycemic index, iyo inoratidza kuti ayo carbs anonwiwa zvishoma uye anogona kupa yakasimba simba kusunungurwa ().

Pamusoro pezvo, quinoa yakafuma mune manganese, magnesium, uye folate (27).

13. Oatmeal

Oatmeal chibage chakazara chezviyo chinogona kukupa simba rinogara-refu.

Ine beta beta glucan, faibha inosungunuka inoita gel rakakora painosanganiswa nemvura. Kuvapo kweiyo gel muchikamu chekugaya kunononoka kupera kwemudumbu uye kuiswa kweglucose muropa (,).

Uyezve, oats ane mavitamini uye zvicherwa zvinobatsira mukugadzira simba. Izvi zvinosanganisira B mavitamini, ayoni, uye manganese (,).

Iko kusanganiswa kweizvi zvese zvinovaka muviri kunoita oatmeal chikafu chakakwana chekusimbisa kusimba kwesimba.

14. Yogati

Yogati idyo rakanakisa rekudya zuva rako.

Iwo ma carbs mu yogati anowanzo ari muchimiro cheshuga yakapusa, senge lactose uye galactose. Kana yaputswa, aya mashuga anogona kupa akagadzirira-kushandisa-simba.

Pamusoro pezvo, iyo yogati izere nemapuroteni, ayo anobatsira kunonoka kugaya kwe carbs, zvichidaro kunonoka kuburitswa kweshuga muropa ().

15. Hummus

Hummus inogadzirwa nemachipisi, sesame mhodzi (tahini), mafuta, uye ndimu. Iko kusanganiswa kwezvinhu izvi kunoita kuti hummus ive yakanaka sosi yesimba ().

Iyo chickpeas mu hummus ndiyo yakanaka sosi yeakaomarara carbs uye fiber, iyo iyo yako muviri yaunogona kushandisa kune yakadzikama simba ().

Uye zvakare, iyo sesame mbeu yekunamatira uye mafuta muhummus ine mafuta ane hutano. Izvi zvinosanganisa zvinobatsira pakudzora kunwa kwe carbs, izvo zvinokubatsira kudzivirira shuga yeropa spikes ().

Iwe unogona kunakidzwa hummus sedhipi yeveggies kana musanganiswa nemimwe madhishi, senge sandwiches kana saladi.

16. Edamame

Edamame bhinzi inogona kuve nyore uye inogutsa yekunhonga-ini-mudyo.

Izvo zvakadzikira mumakhalori asi zvinopa huwandu hwakakura hweprotein, carbs, uye fiber. Ingori 1 kapu yemabhinzi edamame inogona kurongedza inosvika magiramu 27 eprotein, 21 gramu e carbs, uye anenge magiramu gumi nemaviri e fiber ().

Uyezve, vane huwandu hwakawanda hwevhitamini nemaminerari, senge folic acid uye manganese, izvo zvinogona kubatsira kuwedzera simba munzira dzakasiyana ().

Folic acid inoshanda nesimbi kusimudzira simba uye kurwisa kuneta uye kupererwa neropa, nepo manganese ichibatsira kuburitsa simba kubva pakuparara kwe carbs neprotein (, 39).

Chekupedzisira, edamame bhinzi ine huwandu hwakawanda hwe molybdenum, chicherwa chinoshanda sechisimudziro chema enzymes uye chinobatsira mukuputsika kwevakavaka simba kwesimba ().

17. Runyemba

Kunze kwekuve yakakura uye isingadhuri sosi yeprotein, lentiyisheni yakanaka sosi yezvinhu zvinovaka muviri uye inobatsira kusimudzira masimba esimba.

Nzivi ndidzo nyemba dzakapfuma muma carbs uye faibha. Imwe kapu yenyuchi dzakabikwa inopa inosvika magiramu makumi matatu nematanhatu e carbs uye ingangoita gumi nemana magiramu e fiber ().

Uyezve, nyemba dzinogona kuwedzera simba rako nekuzadza zvitoro zvako zve folate, manganese, zinc uye iron. Izvi zvinovaka muviri zvinobatsira mukugadzirwa kwesimba kwemagetsi uye kuparara kwezvibereko pakusunungurwa kwesimba ().

18. Makotapeya

Kutenda kune zvese zvavo zvakakosha zvehutano mabhenefiti, maavocado anoonekwa seakanyanya kudya.

Semuenzaniso, vakapfuma mumafuta ane hutano, mavitamini B, uye faibha. Inenge 84% yemafuta ane hutano mumaavocado anobva kune monounsaturated uye polyunsaturated fatty acids (, 44).

Aya mafuta ane hutano akaratidzirwa kusimudzira akakwana mwero yemafuta eropa uye nekuwedzera kunwa kwehutano. Izvo zvinogona zvakare kuchengetwa mumuviri uye kushandiswa senzvimbo dzemagetsi (45).

Pamusoro pezvo, iyo faibha mumaavocado inoverengera makumi masere muzana emukati me carb, izvo zvinogona kubatsira kuchengetedza mwero wesimba ().

19. Maorenji

Maorenji anozivikanwa nekuda kwehuwandu hwevhitamini C. Imwe orenji inogona kupa zvakaringana se106% yeiyo RDI yevhitamini C ().

Pamusoro pezvo, maranjisi ane antioxidant macomputer anogona kudzivirira kubva kune oxidative kusagadzikana ().

Kutsvagurudza kwakaratidza kuti oxidative kusagadzikana kunogona kusimudzira kunzwa kwekuneta. Naizvozvo, iyo antioxidant dziviriro inopihwa nemakomponi mumaranjisi inogona kubatsira kudzikisira kuneta (,).

Muchokwadi, kumwe kuongorora kwakaratidza kuti vakadzi gumi nevanomwe vakadya 17 maunzi (500 mL) ejusi reorenji uye vakaita 1 awa rekudzidzira maeerobic katatu pasvondo kwemwedzi mitatu vane ruzivo rwunodzikira mukuneta kwemhasuru nekuvandudzika mukuita kwemuviri ().

20. Strawberries

Strawberries chimwe chibereko chakanaka-chinowedzera simba.

Vanogona kupa carbs, fiber, uye mashuga ayo anogona kusimudzira masimba ako esimba. Imwe kapu yemastrawberry inopa magiramu gumi nemashanu e carbs, 3 gramu e fiber, uye 100% yeiyo RDI yevhitamini C ().

Kunze kwekubatsira kurwisa kuzvimba, iyo antioxidants iri mumastrawberry inogona kubatsira kurwisa kuneta uye kukupa simba (,,).

Strawberries inonaka mumarefesheni mazhinji, senge smoothies, parfaits, kana masaradhi.

21. Mbeu

Mbeu, dzakadai sembeu dzechia, mbeu yeflakisi, uye mbeu yemanhanga, zvinogona zvakare kuwedzera masimba esimba.

Iyi mhodzi inowanzo kuve yakakwira mumiti-yakavakirwa omega-3 fatty acids. Izvo zvakaderera mazinga e omega-3 fatty acids ave akabatanidzwa nekuwedzera kuzvimba uye kuneta ().

Zvakare, mbeu inzvimbo yakanaka ye fiber uye mapuroteni. Iyo faibha iri mumbeu inobatsira kukunonoka kugaya kwezvibereko zvavo, zvichikonzera kusununguka, kusimba kwesimba ().

22. Bhinzi

Bhinzi dzakapfuma muhutano uye sosi huru yesimba simba.

Kunyangwe paine mazana emhando dzebhinzi, iwo mapeturu profiles akafanana chaizvo. Ivo vakapfuma sosi ye carbs, fiber, uye protein ().

Bhinzi dzinogaywa zvishoma nezvishoma, izvo zvinobatsira kuchengetedza mwero weropa uye inokupa simba rakadzikama. Pamusoro pezvo, bhinzi ine antioxidants inogona kubatsira kurwisa kuzvimba uye kukurudzira simba ().

Nyemba nhema uye pizi-dzemaziso mapea ndedzimwe dzinozivikanwa mhando dze bhinzi. Iyi bhinzi zviwanikwa zvakanaka zve folic acid, iron, uye magnesium, izvo zvinobatanidzwa mukugadzirwa kwesimba uye zvinobatsira kuendesa simba kune ese sero mumuviri wako ().

23. Green tii

Green tii inozivikanwa neayo rurefu runyorwa rwehutano bhenefiti.

Iyo ine yakakwira yevasungwa ine simba antioxidants inogona kubatsira kudzivirira oxidative kusagadzikana uye kuzvimba ().

Saizvozvowo nekofi, girini tii ine caffeine, iyo inogona kuwedzera simba rako mazinga. Nekudaro, green tii zvakare ine mukomboni unonzi L-theanine ().

L-theanine inogona kuenzanisa zvinokonzerwa necaffeine, senge kushushikana uye majeti, uye inogadzira kuwedzera simba kwesimba (,).

Zvakare, girini tii inogona kuve yakanaka simba inosimudzira chiitiko chemuviri, sezvo ichigona kudzikisa kuneta nekuwedzera kuparara kwemafuta uye kusunungurwa kwehormone norepinephrine (,).

24. Nuts

Nutsu inogona kunge iri tudyo huru yakazadzwa nezvinovaka muviri kusimudzira simba.

Mazhinji nzungu, anosanganisira maarumondi, walnuts, uye cashews, anozivikanwa nehuremu hwadzo hwekoriori uye kuwanda kwemapuroteni, carbs, uye mafuta ane hutano.

Walnuts, kunyanya, zvakare akakwirira mu omega-3 uye omega-6 mafuta acids, pamwe nema antioxidants ayo anogona kuwedzera simba mazinga uye kubatsira nekuzvimba uye antioxidant dziviriro ().

Pamusoro pezvo, nzungu idzi dzinopa huwandu hwakaenzana hwe carbs uye faibha yekuwedzera simba uye yakasimba ().

Nutsu zvakare ine mamwe mavitamini uye zvicherwa, senge manganese, ayoni, B mavitamini, uye vhitamini E. Izvi zvinogona kubatsira kuwedzera kugadzirwa kwesimba uye kudzikisa kuneta (65).

25. Popcorn

Popcorn inogona kuve yakanakisa yakaderera koriori, inosimbisa snack.

Iyo yakakwira mu carbs uye faibha, izvo zvinogona kuita kuti igutsikane kwazvo uye sarudzo yakanaka yesimba rinosimudza simba ().

Iyo 1-mukombe (8-gramu) inoshumira yemhepo-popped popcorn inopa fiber uye carbs, ichipa kutsiga kwakasimba kwesimba ().

Popcorn inogona kuva chikafu chine hutano kana ichibikwa nemishonga inovaka uchishandisa nzira yekubika mweya-pop.

26. Miriwo yakasvibira ine mashizha

Mashizha miriwo miriwo yakaita sesipinachi uye kare inyowani sosi yezvinhu zvinovaka muviri zvinokurudzira simba.

Iwo akakwirira musimbi, calcium, magnesium, potasium, uye mavitamini A, C, E, uye K. Uyezve, iwo akazara nefolic acid, fiber, uye antioxidants 68).

Kuneta ndechimwe chezviratidzo zvakajairika zvekushomeka kwesimbi ().

Miriwo yakasvibira ine mashizha ane tsvarakadenga yesimbi yekuzadza zvitoro zvemuviri wako, pamwe nevhitamini C yekuwedzera kunwa kwesimbi mumuviri wako (70).

Uyezve, miriwo yakasvibira yemashizha inogona kusimudzira kuumbwa kwe nitric oxide, iyo inobatsira yako mitsipa yeropa kuti iwedzere kuwedzera kweropa kuyerera mukati memuviri wako (,).

27. Beet

Beet vakawana mukurumbira munguva pfupi yadarika nekuda kwekugona kwavo kugadzirisa simba uye kusimba.

Zvidzidzo zvakaratidza kuti beetroot inogona kusimudzira kuyerera kweropa nekuda kweayo antioxidant zvemukati (73,).

Nitrate, ayo ari makomponi anowanikwa muhuwandu hwakawanda mubeetroot uye beetroot muto, anobatsira kuwedzera nitric oxide kugadzirwa uye kugadzirisa ropa, zvichibvumira kuwedzera oksijeni kuendesa kumatishu. Izvi zvinogona kuwedzera masimba emagetsi, kunyanya panguva yemitambo ().

Pamusoro pezvo, beet dzakazara ne carbs, fiber, uye shuga kuitira simba rekusimudzira.

Chinokosha

Zvakawanda zvakasiyana siyana zvekudya zvinogona kubatsira kuwedzera simba rako.

Kunyangwe zvakazara nema carbs esimba rinowanikwa nyore nyore, kana faibha uye mapuroteni ekuti simba rinononoka kuburitswa, izvi zvekudya zvinogona kubatsira kuwedzera simba rako uye simba.

Pamusoro pezvo, zvizhinji zvezvikafu izvi zvine huwandu hwakakura hwehumwe hutano, kusanganisira mavitamini, zvicherwa, uye antioxidants.

Ese aya makomponi anobatanidzwa mukugadzirwa kwesimba mukati memasero ako, uye iwo ese anopa akawanda mamwe mabhenefiti ehutano.

Kana iwe uchida simba rakawanda, kusanganisira izvo zvekudya mune chako chikafu inzvimbo huru yekutanga.