Mapuloteni 6 amagwedezeka kuti achepetse kunenepa

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Zakumwa zomwe zimasakaniza zipatso ndi ndiwo zamasamba zitha kugwiritsidwa ntchito ngati ma antioxidants, komanso ngati magwero a mapuloteni. Dziwani maphikidwe abwino kwambiri amanjenjemera athanzi komanso mphamvu.

Mapuloteni 6 amagwedezeka kuti achepetse kunenepa

Kusintha komaliza: Seputembala 21, 2021

Mapuloteni ndi chimodzi mwazinthu zofunika kwambiri kuti thupi lizigwira ntchito. Amapezeka mu zakudya zosiyanasiyana za nyama, monga nkhuku kapena nsomba, komanso nyemba zamasamba ndi masamba. Pachifukwa ichi, mapuloteni amagwedezeka ngati chowonjezera chofikira pakudya zakudya zochepetsa thupi.

Zokwanira pakudya m'mawa kapena pakati pa chakudya, zakumwa izi zimatha kupangidwa ndi zosakaniza monga sipinachi, broccoli kapena peyala. Kuphatikiza apo, akaphatikizidwa ndi zipatso ndi mbewu, amathandizira kupereka michere yambiri yomwe ikadachotsedwa. Pali mapuloteni omwe amagwedezeka pazinthu zosiyanasiyana, kuyambira poizoni mpaka kulimbana ndi kutopa.

Kodi mapuloteni amapezeka kuti?

Mapuloteni ndi mamolekyulu ang'onoang'ono opangidwa ndimatumba amino acid omwe amafunikira pakupanga kwama cell onse m'thupi. Amapezeka mu zakudya zosiyanasiyana za nyama, monga tuna, nkhuku, mazira, ndi nsomba. Zitha kupezekanso pazosankha pa zitsamba.

Mwachitsanzo, mu nyemba monga mphodza, nyemba kapena nandolo. Mtedza ndi gwero lina la mapuloteni, mtedza, amondi ndi mtedza kukhala mwa omwe amadya kwambiri. Mbali inayi, sipinachi ndi broccoli mulinso. Pang'ono ndi pang'ono, amapezeka m'maapulo, nthochi ndi mapeyala.

Ntchito ndi zochuluka

Kupezeka kwa michereyi ndikofunikira kuti thupi lizigwira ntchito bwino. Ndikulimbikitsidwa kuti aziphatikiza pakati pa 12% ndi 15% yazakudya.

Malingana ndi chimodzi Ziwerengero za US Institute of Medicine, ndibwino kudya pakati pa 0,8 ndi 2 magalamu a mapuloteni patsiku pa kilogalamu iliyonse yolemera. Izi zikutanthauza kuti munthu wolemera 70 kilos ayenera kudya pakati pa 56 ndi 140 magalamu a mapuloteni patsiku.

Kuphatikiza pa kuthandizana ndi kapangidwe kake, mapuloteni amachita ntchito zofunika izi:

  • Kusintha: Amapanga ziwalo zatsopano zobwezeretsa mabala ndi zotentha.
  • Chitetezo cha mthupi: mapuloteni ena amapanga ma antibodies a chitetezo.
  • Zolimbitsa thupi: imathandizira kuthamanga kwa kusintha kwamankhwala.
  • Chibadwa: amapanga DNA.
  • Zamadzimadzi: amapanga hemoglobin ndi ma molekyulu ena amwazi.
Mapuloteni ochokera ku zinyama amawerengedwa kuti ndi ofunika kwambiri kwachilengedwe, chifukwa amakhala ndi amino acid onse ofunikira.

Mapuloteni amagwedezeka kuti achepetse kunenepa

Pali maphikidwe ambiri azakumwa omwe amathandiza kuchepetsa thupi. Kuchepetsa thupi, ntchito yamanja ndikofunikira, koma Ziyenera kutsagana ndi chakudya chokwanira.

Mwanjira imeneyi, mapuloteni omwe amagwedezeka kuti achepetse thupi ndi othandiza ngati chowonjezera. Mwa kusakaniza zipatso ndi ndiwo zamasamba, amatha kudya kuti akhutiritse zokhumba zawo osagwiritsa ntchito shuga kapena kunyenga ana kuwaphatikiza.

Kumbali inayi, chifukwa cha zipatso, zakudya zina zimayikidwa, monga potaziyamu, magnesium, zinc ndi calcium. Ma smoothies awa amapangira zolinga zosiyanasiyana zakudyera, kutengera awo zigawo.

Pafupifupi nthawi zonse ndizotheka kuwonjezera nthangala za mpendadzuwa, sikwashi, sesame kapena chia. Komanso mtedza kapena zonunkhira, zomwe zimabweretsa kununkhira komanso zakudya.

1. Sipinachi smoothies

Chimodzi mwazinthu zofunikira popanga mapuloteni kugwedezeka ndisipinachi. Mwa kuphatikiza ndi theka nkhaka, apulo wobiriwira, ginger ndi madzi a mandimu, chakumwa chopatsa thanzi chimapezeka, cholinga chake ndi kuchotsa poizoni. Kuphatikiza apo, zimathandizira kuchepetsa kwama cholesterol.

Ndi chakumwa chowawa pang'ono, chifukwa chake chimatha kutsekemera ndi chotsekemera kapena uchi. Kusiyana kwina kwa sipinachi ndi artichokes. Sakanizani mitima inayi yamasamba awa, onjezerani mandimu ndi tiyi wobiriwira.

2. Banana smoothie

Kuti mupeze zina zowonjezera zipatso, sakanizani theka chikho cha strawberries, nthochi, sipinachi ndi mkaka pang'ono wa amondi. Mwa njira iyi, mumapeza smoothie wokhala ndi potaziyamu, Yopangidwa kuti ilimbikitse nyonga ndi mphamvu. Ngati mukufuna kukonzekera kopepuka komwe kuli nthochi, gwiritsani ntchito chipatso ichi ndi mkaka wokhazikika.

3. Beet smoothie

Beet ndi masamba omwe amagwiritsidwa ntchito popanga timadziti, chifukwa chazothandiza mthupi, monga fiber ndi vitamini B. Sakanizani supuni zitatu zamkati mwake, theka la peyala, chidutswa cha avocado ndikuchepetsa ndi madzi. Zotsatira zake ndi chakumwa chotsitsimutsa chomwe chimalimbana ndi kutopa ndikuthandizira kudzimbidwa.

4. Chinanazi smoothie

Chinthu china chomwe chimadziwika ndi phindu lake ndi chinanazi. Ndi chipatso cholimbikitsidwa kugaya ndi kuwotcha mafuta, chifukwa imalepheretsa kusunga madzi.

Komanso, ndi potaziyamu, chitsulo ndi sodium wochuluka. Sakanizani magawo awiri ndi kapu ya mabulosi abulu ndi mabulosi akuda, kenako muchepetse ndi mandimu ndi madzi. Zipatso zofiira zimapereka antioxidant ntchito.

Zosintha zomwe zilinso ndichinanazi, tengani kagawo ndikukonzekeretsa ndi vwende, theka nkhaka ndi strawberries. Ndikutulutsa kwamapuloteni komwe kumabala zipatso kwambiri, komwe kumakhala ndimadzi ambiri komanso kumagwiritsa ntchito diuretic.

5. Broccoli yosalala

Mmodzi mwa ndiwo zamasamba zokhala ndi mapuloteni ambiri ndi broccoli. Kuphatikiza pa kukhala ndi mafuta ochepa komanso zopatsa mphamvu, izo Amapereka vitamini A, C, fiber, calcium ndi folic acid. Ngakhale zikuwoneka kuti ndizopezeka pamasana kapena chamadzulo, ndizotheka kuphatikizira chakumwa.

Sakanizani chikho cha maluwa ake ndi theka la strawberries, chidutswa cha chinanazi, uchi ndi mkaka wa amondi. Mumapeza smoothie yoyenera kudya kadzutsa, chifukwa chakutha kwake kuwononga thupi.

Broccoli sayenera kungokhala gawo la chakudya. Kungakhale chakumwa chothandiza kuwonda.

6. Melon smoothie

Njira yomaliza ya chakumwa chazipatso ndi chachilimwe imapezeka ndi chisakanizo cha Vwende wopanda peel kapena mbewu, theka la mandimu ndi yogurt wachilengedwe. Vwende ndi 90% madzi, zomwe zikutanthauza kudya pang'ono kwa kalori. Ngakhale mandimu, wokhala ndi vitamini C wambiri, amakhala ngati antioxidant.

Sungani michere mu mapuloteni kugwedezeka kuti muchepetse kunenepa

Ngati cholinga cha mapuloteniwa chigwedezeka, kuwonjezera pakupeza chakumwa chotsitsimutsa, ndikuthandizira kukhala ndi thanzi labwino, ndicho Ndibwino kuti muwakonzekeretse mu blender. Mwanjira imeneyi, mavitamini omwe amapezeka m'matumbo ndi pakhungu amasungidwa bwino.

Kumbali inayi, ngakhale kudya kwake zomanga thupi komanso zakudya ndizofunikira, izi sizitanthauza kuti zimalowetsa m'malo ena azakudya. Ndikofunika kuti muzidya m'mawa koyambirira komanso kuti musadumphe nkhomaliro kapena chakudya chamadzulo.

Izi zitha kukusangalatsani ...

Nkhaniyi idayamba koyamba https://amelioretasante.com/6-shakes-proteines-pour-perdre-du-poids/

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