Iyo 15 Zvakanakisa Zvekudya Kudya Mushure mekumhanya

Zvemukati

• 1-5. Yekuonda
• 1. Beet saladhi
• 2. Watermelon
• 3. Hummus nemiriwo mbishi
• 4. Veggie omelet
• 5. Apple kana banana rine nzungu butter
• 6-10. Zvekuvaka mhasuru
• 6. Mukaka wekokoreti
• 7. Whey protein zunza
• 8. huku yakakangwa nemiriwo yakagochwa
• 9. Cottage chizi nemichero
• 10. Pea mapuroteni hupfu
• 11–15. Kune marathons
• 11. Burrito mbiya
• 12. Penne nehuku uye broccoli
• 13. Salmon nemupunga uye asparagus
• 14. Yakatakura oatmeal mbiya
• 15. yogati yechiGiriki ine michero uye granola
• Chinokosha

Kunyangwe iwe uchinakidzwa nekumhanya uchizorora, uchikwikwidza, kana sechikamu chezvese zvinangwa zvako zvehutano, inzira yakanaka yekuvandudza moyo wako hutano.

Kunyangwe kutarisisa kwakawanda kuri kwakanangana nezvakudya usati wamhanya, izvo zvaunodya mumashure zvakakosha zvakafanana.

Zvichienderana nezvinangwa zvako - sekurema uremu, kuwana mhasuru, kana kupedzisa kumhanya-kure-chikafu chakasiyana chinogona kupa mabhenefiti akasiyana.

Heano gumi neshanu ezvikafu zvekudya mushure mekumhanya kwako.

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

1-5. Yekuonda

Kuita maekisesaizi chinhu chakakosha pane chero huremu hwekudzora uremu, uye zvinonyanya kukosha kuchengetedza uremu munguva refu ().

Kumhanya chiitwa chinofarirwa nevanhu vazhinji vari kutsvaga kudzikisa huremu, sezvo chichigona kuitwa chero kwese uye pasina kushandisa michina inodhura.

Heano mashanu echakanakisa chikafu chekudya mushure mekumhanya kana chinangwa chako chiri kuonda.

1. Beet saladhi

Beet dzakapfuma mune zvinovaka muviri, zvakaderera macalorie, uye sosi huru yenzara-yekudzora faibha, ichivaita iwo kuwedzera kukuru kune chero saradhi.

Uyezve, iwo akakwirira mune nitrate yekudya, ayo ari makomponi anobatsira muviri wako kuburitsa nitric oxide, imwe yemamorekuru akakosha ehutano hwetsinga yeropa.

Zvidzidzo zvakaratidza kuti nitrate yekudya kubva kune beet uye mimwe miriwo ine nitrate-yakawanda, senge sipinashi uye arugula, inogona kuwedzera kumhanya mashandiro uye kunonoka kumhanya kuneta (,).

Uchishandisa yakavhenganiswa saladhi magidhi sehwaro hwako, wedzera imwe yakakwirwa uye cubed yakabikwa beet uye kumusoro ne mbudzi chizi inopwanyika.

Pedzisa saladhi yacho nemvura inodonha yebharisamu uye wedzera munyu uye mhiripiri kuravira. Kana iwe uchitsvaga yakanyanya kukura yekumhanyisa-kudya, wedzera chickpeas, rakaoma-rakabikwa zai, kana imwe salmon yekuwedzera mapuroteni ekuwedzera.

2. Watermelon

Muchero wepikiniki wezhizha, watermelon ine mashoma macalorie uye yakanaka sosi yemiti miviri ine simba yemiti - citrulline uye lycopene.

Saizvozvowo nema nitrate ezvokudya, citrulline inobatsira muviri wako kuburitsa nitric oxide uye inogona kunonoka kurovedza muviri uye kubvisa kusuruvara kwemhasuru (,,).

Iine 91% mvura nekurema, watermelon inogona zvakare kubatsira iwe kuisazve mvura mushure mekumhanya kwako ().

Iwe unogona kunakirwa manwiwa wega kana kuwedzera kune mamwe madhishi saradhi kune imwe yekuzadza dhishi.

Sanganisa matomatisi etamarita, akachekwa tsvuku hanyanisi, mwana arugula, uye feta chizi necube rakabikwa watermelon kune chikafu-chakazara, mushure mekumhanya tudyo. Kana zvichidikanwa, pfeka saradhi nemafuta emuorivhi uye muto wemaimu.

3. Hummus nemiriwo mbishi

Hummus yakapararira inogadzirwa zvakanyanya kubva kumashivhi garbanzo bhinzi, inozivikanwawo seye chickpeas, pamwe chete nezvimwe zvishoma zvinoshandiswa, senge mafuta omuorivhi, gariki, muto wemonimu, uye munyu.

Iyo yakanaka sosi yemiti-yakavakirwa mapuroteni, ichipa angangoita masere magiramu pa3,5-ounce (100-gramu) inoshumira ().

Panzvimbo pekushandisa machipisi kunyura muhummus, sarudza yakaderera-koriori, miriwo ine hupfumi hwakawanda semakarotsi, bhero mhiripiri, celery, radishes, uye kolifulawa.

4. Veggie omelet

Akazara mavitamini, zvicherwa, mafuta ane hutano, uye mapuroteni epamusoro-soro, mazai ndeimwe yemasimba emagetsi ezvehutano.

Zvidzidzo zvinoratidza kuti yai-ine yemangwanani inogona kusimudzira kurasikirwa nekurema kana ichibatanidzwa neakaderera-koriori chikafu. Izvi zvinogadzira omelet chisarudzo chakakwana chemangwanani kune vamhanyi vemangwanani (,,).

Simbisa sipinashi nyowani, matomatisi akachekwa, shredded chizi, hanyanisi, uye howa kwechikafu chinonaka, chine chikafu chakazara.

5. Apple kana banana rine nzungu butter

Maapuro nemabhanana zvakabatana zvakanaka nemautter mabutiro senzungu ruomba.

Iyo yakasikwa carbs kubva muchero nemafuta kubva kupepanut butter inoshanda synergistically kuti isangokubatsire iwe kupora kubva kumhanya kwako asiwo kudzora nzara yako zuva rese (12).

Nekuti nzungu ruomba rwune macalorie, namatira kune 2-wepuniki unoshumira, kana nezve saizi yeping pong bhora.

Pfupiso Sarudza yakaderera-koriori, chikafu-chine chikafu chikafu mushure mekumhanya kwako kubatsira yako uremu zvinangwa. Izvi zvinosanganisira hummus, veggie omelet, uye beet kana watermelon saladi.

6-10. Zvekuvaka mhasuru

Kumhanya - paunosanganisirwa nekusimudza huremu - ndiyo nzira huru yekukubatsira kupisa mamwe macalorie, kuchengetedza moyo wakagwinya, uye kuvaka mhasuru.

Heano mashanu ezvakanakisa chikafu chekudya mushure mekumhanya apo chinangwa chako chiri mhasuru kuwana.

6. Mukaka wekokoreti

Mukaka wekokoreti unoita kunge chakaringana chinwiwa mushure mekumhanya.

Iyo inotakurirwa neeprotein yemhando yepamusoro uye inokurumidza-kugaya carbs yemhasuru kupora uye simba refueling.

Saizvozvowo kune mazhinji ekutengesa maekisesaizi-ekumwa zvinwiwa, yakaderera-mafuta chokoreti mukaka ine 4: 1 carb-to-protein ratio ().

Imwe ye5-vhiki yekudzidza muvechiri kuyaruka yakawana kuti chokoreti mukaka zvakakonzera kuwedzera kwe12.3% kwesimba mubhenji kudhinda uye squat kurovedza, zvichienzaniswa nechinwiwa chemhydrohydrate ().

Zvakare, kuongororwa kweongororo gumi nembiri kwakawana kuti mukaka wechokoreti unopa zvakafanana kana zvakakurisa kurovedza muviri-kupora mabhenefiti, zvichienzaniswa nezvimwe zvinwiwa zvekudzoreredza ()

7. Whey protein zunza

Mapuroteni anodedera anga aripo kwemakumi emakore uye ndiyo yekuenda-kusarudza kune vanhu vazhinji vari kutsvaga kuvaka mhasuru.

Kunyangwe paine akati wandei marudzi eprotini poda, whey protein ndiyo imwe yesarudzo dzakanakisa dzekuvaka mhasuru mushure mekumhanya (,,).

Muviri wako unogaya uye unotora ino protein-yemukaka protein nekukurumidza.

Inofananidzwa nemamwe marudzi epuroteni poda, senge kasino kana soya, whey protein inorongedza mamwe mapfumbamwe akakosha amino acids muviri wako unofanirwa kusvetuka iyo mhasuru-yekuvaka maitiro ().

Mune blender, sanganisa 1-2 scoops ye whey protein nemvura kusvika yakatsetseka. Kana iwe uchida bump kumusoro iyo calori uye mapuroteni zvemukati, shandisa mukaka panzvimbo pemvura. Wedzera zvimwe michero yechando kana nati bota yekuwedzera kudya uye kuravira.

Whey protein powder inowanikwa zvakanyanya muzvitoro, zvepamusoro zvitoro, uye online.

8. huku yakakangwa nemiriwo yakagochwa

Huku ipuroteni yepamusoro, yakasviba.

Iyo 4-ounce (112-gramu) yechipfuva yehuku inorongedza 27 gramu epuroteni, izvo zvinokwana zvakakwana kutanga iyo mhasuru-yekuvakisa maitiro mushure mekumhanya ().

Nekudaro, huku iyi inogona kunge iri bland yega, saka iva nedivi remiriwo yakakangwa nehuku yako yakakangwa.

Koliflower, Brussels inomera, broccoli, howa, zucchini, uye asparagus ndivo vanonyanya kukwikwidza. Wedzera mafuta omuorivhi, gariki, uye munyu uye mhiripiri kuravira zvekuwedzera kunaka.

9. Cottage chizi nemichero

Cottage cheese chinhu chakanakisa sosi yeprotein uye calcium.

Imwe kapu (226 gramu) yemafuta epasi cottage chizi inopa 28 gramu eprotein uye 16% yeDaily Value (DV) yecalcium ().

Cottage chizi zvakare yakakwira mune sodium, iyo electrolyte yakarasika mudikita panguva yekurovedza muviri ().

Wepamusoro kottage chizi nemabriji matsva, zvidimbu zvepichisi, kana mamoniki zvinyoro kana mabhora ezvezvekuwedzera antioxidants, mavitamini, uye mamineral.

10. Pea mapuroteni hupfu

Kana iwe uine zvirambidzo zvekudya kana uteedzere chirimwa-chakavakirwa kudya, pea protein poda ndiyo yakanakisa imwe nzira kune mukaka-wakavakirwa mapoda.

Kuwedzera nepea protein protein inopa nzira iri nyore yekuwedzera yako protein yekudyiwa.

Nepo kutsvagurudza pamusoro pemhedzisiro yepea mapuroteni pakugadziriswa kwemhasuru uye kupora mukutsungirira vatambi kuri kushomeka, zvakaratidzirwa kuwedzera mhasuru protein synthesis - maitiro ekuvaka mhasuru - kusvika padanho rakafanana neiyo whey protein ()

Mune chidzidzo chevhiki masere muvanhu gumi nevashanu vari kuita kudzidziswa kwakasimba kanokwana kana pasvondo, vachidya mapea mapuroteni zvisati zvaitika kana mushure mekurovedza muviri zvaburitsa mitezo yakafanana neiyo ye Whey protein maererano nehuremu hwemhasuru uye kusimba ().

Kuti ukohwe zvakanakira mupea mapuroteni, sanganisa 1-2 mapoto eupfu nemvura, mukaka, kana mukaka-wakasimwa mukaka imwe nzira kusvikira yakatsetseka.

Kana iwe uchida kuyedza pea protein poda, unogona kuiwana munharaunda kana online.

Pfupiso Tsvaga mapuroteni epamusoro-soro senge mapuroteni anodedera kana huku uye maveji ekusimudzira kugadzirisa kwemhasuru uye kukura mushure mekumhanya.

11–15. Kune marathons

Pamusoro peiyo pre- uye yepamberi-nhangemutange inokonzeresa zano, iwe unofanirwa kuve neiyo yekumhanya-nhanho zano kana uchinge watora chikamu mumarathon.

Chinangwa chemashure-emujaho chikafu ndechekutsiva izvo zvinovaka muviri zvawakarasikirwa panguva yemumhanyi uye nekupa zvakakosha zvekuvakira mhasuru kupora.

Kunyanya, yako yekumhanyisa-yekumhanyisa chikafu inofanira kunge iine zvakakwana mapuroteni, pamwe neakawanda e carbs ekudzosera ako glycogen mazinga, ayo ari muviri wako wekuchengetedza fomu ye carbs (,,).

Uyezve, iwe uchazoda kuisa munyu kutsiva iyo sodium yakarasika mudikita. Zvikafu zvine sodium-zvakare zvinowedzera kuchengetedza kwemvura paunosanganiswa nemvura kudzorera hydration post-kurovedza muviri ().

Heano mashanu echakanakisa chikafu chekudya mushure mekumhanya marathon.

11. Burrito mbiya

A burrito mbiya ine zvese zvaungawane kuwana muburrito - ingoisa mundiro.

Ipo ivo vachigona kuve nezvakawanda kana zvidiki zvekudya sezvaungade, ivo vanofanirwa kuve nezvakawanda carbs uye mapuroteni ekutanga-kutanga maitiro ekudzosera uye kuzadza ako magetsi zvitoro.

Shandisa brown kana chena mupunga pamwe neya nhema kana pinto bhinzi sehwaro hweyako burrito mbiya. Tevere, pamusoro payo neakaonda mapuroteni sosi, senge nyama yemombe kana huku. Iwe unogona ipapo kuisira pamiriwo yesarudzo yako uye woisimudza pamusoro nekirimu yakasviba, chizi, uye salsa.

12. Penne nehuku uye broccoli

Penne nehuku uye broccoli izere nehutano carbs uye yemhando yepamusoro mapuroteni - akakwana mushure memarathon.

Pheka peni maererano nepakeji madhairekitori, uchiwedzera broccoli mukati memaminetsi maviri ekupedzisira ekubika.

Ipo pasita iri kuvira, pisa mafuta omuorivhi mu skillet pamusoro pepakati moto, bika huku, wozoidimbura.

Chekupedzisira, sanganisa pasta uye broccoli nehuku uye imwe gariki muhomwe huru uye nekusasa zvese neparmesan chizi kana zvichidikanwa.

13. Salmon nemupunga uye asparagus

Salmoni haisi chete sosi huru yeprotein asiwo yakapfuma mune moyo-hutano omega-3 fatty acids.

Nekuda kwezvinhu zvavo zvinopesana nekuzvimba, omega-3 fatty acids akaverengerwa basa ravo mukuderedza njodzi yehosha yemoyo, kuderera kwepfungwa, uye mamwe ma cancer, kusanganisira mazamu uye macolorectal cancer (,,, 32).

Uyezve, ivo vakabatanidzwa nekudzidzira kupora, zvichiita kuti salmon ive yakakwana post-marathon protein sosi (,,).

Pair saumoni nemakapu mashoma emupunga nemapfumo easparagus yekuzara, yapashure pemarathon yekudzoreredza kudya.

14. Yakatakura oatmeal mbiya

Oatmeal ndeye yepamusoro-soro sosi sosi uye yakapfuma mu beta-glucan, rudzi rwefibha inosungunuka iyo yakabatanidzwa kune akati wandei mabhenefiti ehutano, senge kuvandudzwa kwema immune immune uye kudzikira kwenjodzi yechirwere chemoyo (,,,).

Kunyangwe ichiwanzo kunakirwa pakudya kwemangwanani, zvakare iri sarudzo yakasarudzika yekutevera marathon, kunyanya kana yakatakurwa nezvimwe zvinoshandiswa pakuwedzera mapuroteni nemakori.

Pheka oatmeal mumukaka uye pamusoro payo neswiti dzakachekwa, mabhanana, kana mbeu dzechia. Nuts, senge walnuts kana maarumondi, zvinowedzera zvakanyanya zvakare. Wedzera huchi, kusasa pane imwe coconut, kana kuwedzera yakasviba chokoreti machips ekuwedzera macalorie uye kuravira.

15. yogati yechiGiriki ine michero uye granola

Greek yogati yakakwira zvakanyanya mupuroteni kupfuura yogati yenguva dzose.

Imwe 2/3-mukombe (150-gramu) inoshumirwa yeYoghuriti yogati inorongedza magiramu gumi nemashanu eprotein, zvichienzaniswa ne5 magiramu eiyo yakafanana yakaenzana iyo yogati yenguva dzose (,).

Chibereko uye granola zvinowedzera mamwe ma carbs, mavitamini, uye maminera kuti akurumidze yako post-marathon kupora.

Pfupiso Sarudza yakakwira-carb, yakakwira-mapuroteni chikafu mushure memako marathon kana kure-kure kumhanya kuti ubatsire mhasuru kupora uye kuzadza yako magetsi zvitoro.

Chinokosha

Kumhanya kurovedza muviri vanhu vazhinji vanofarira kugara vakagwinya.

Nepo kutarisisa kuzhinji kuchitariswa pane chekudya usati warova nzira kana yekutsika, usakanganwa kuita mafuta mushure mekusvetuka maitiro ekudzosa.

Kudya chikafu-chakakora, chakaderera-koriori chikafu kunogona kubatsira kurasikirwa uremu mushure mekumhanya, uku uchisarudza yemhando yepamusoro mapuroteni kunogona kubatsira kuvaka mhasuru.

Kana iwe uchangobva kupedza marathon kana kure-kure kumhanya, isa pamberi soro-carb, yakakwira-mapuroteni chikafu chekupora mhasuru uye kuwedzera mafuta.