Ukudla Amaphrotheni adingwa yimisipha: imikhiqizo main

Namuhla, amadoda amaningi ukuqonda: ukwandisa ezicutshini, kudingeka sidle ukudla equkethe semali amaprotheni, okungukuthi ukuba kufakwe ekudleni ukudla ezikhethekile sokuba imisipha. Phakathi umsebenzi futhi izinsimbi zilimele imisipha endwangwini, ngemva kwalokho uqala ukuvuselelwa, ukuthuthukisa ukukhula kwemisipha amaseli. Nentuthuko yabo nokubuyiselwa amino acid adingekayo. Bona kusebenze izinqubo ezibaluleke kakhulu emzimbeni futhi babonakalise eqinile Anabolic izakhiwo, isb nesandla ekwakhekeni nasekukhuleni yakhe izicubu ezintsha, futhi ikakhulukazi imisipha. Ngemva inkositini amino acid ukukhiqiza izinto ezibalulekile ezisisiza ulwe nezifo kanye nezinye amagciwane.

ukudla Amaphrotheni adingwa yimisipha iyasiza, Ngakho-ke, esihlokweni sicabangela ukudla top 10 ezisiza ekwakheni imisipha emzimbeni.

1.Kurinye futhi izigwaca amaqanda

Iyadingeka Ukuze Sibe athlete futhi kulula ukulungiselela umkhiqizo - kuyinto iqanda. Ziyakwazi esiyinhloko anoma ezicutshini besilisa. Omunye Iqanda iqukethe mayelana 5-6 amagremu. amaprotheni. Kukholakala ukuthi amaprotheni - ukudla ngempumelelo kakhulu kwemisipha ukukhula. Futhi ngo amaqanda anamavithamini: A, B1, B2, B6, B12; D, E, K. Odokotela bathi amaprotheni edliwayo in inqwaba.

2.Rybnye imikhiqizo

Fish - enhle kakhulu kuwumthombo wamaprotheni, okunamafutha amino acid omega-3 futhi methionine. Lo mbhalo uthi izinhlanzi ama-salmon amumethe zonke izinto ezisohlwini. Ucezu 100-igramu salmon iqukethe 25 amagremu amathathu amaprotheni. It unikeza umzimba izakhi ezahlukene namavithamini ezifana A, E, D.

3.Kurinoe inyama

Kunengqondo ukuphetha ngokuthi inkukhu - lena main amaprotheni ukudla kwemisipha. Inkukhu Inyama ihlukile letitsatfwe kulamanye emasiko ukuze ingagxila inqwaba (ngaphandle umonakalo empilweni). amagremu 100 of izinkukhu inyama emhlophe iqukethe 30 amagremu amathathu amaprotheni. Inkukhu noncaloric futhi ivumela umzimba womuntu-phosphorus, okusansimbi, i-magnesium, amaprotheni namavithamini.

4.Govyazhy nengulube

Yenkomo - i amaprotheni ukudla omuhle adingwa yimisipha, okuyinto has a inombolo enkulu izakhi trace kanye amavithamini. Badlala indima ebalulekile ekuthuthukisweni kwemisipha. Inyama yenkomo unothile kakhulu vitamin B12, insimbi, zinc kanye creatine. Bangaphezu kuka-27 amagremu amathathu amaprotheni equkethwe amagremu 100 kuphela. emhlabathini yenkomo.

5.Ustritsy

Oyster - siwumthombo omuhle kakhulu wamaprotheni ne iwukudla okuyintandokazi abasubathi abaningi. amagremu 100 oyster okuphekiwe equkethwe c 5 kuphela. fat and 20 amagremu. amaprotheni. Sinenkosi eziningi amavithamini namaminerali magnesium, i-zinc, i-calcium, okusansimbi, i-iodine. Oyster kukhona amaprotheni ezinhle kwemiqondo emzimbeni.

6.Mindalnye nuts

Ukudla okulungele lesikhathi wamaprotheni kubantu kwemisipha - lena nati, ikakhulukazi alimondi. Yena elihlale amafutha kanye magnesium. Kukholakala ukuthi ukusetshenziswa nsuku zonke alimondi for 1.5 - 2 izinyanga, kwehlisa cholesterol.

7. Quinoa

Quinoa - isitshalo equkethe amaningi futhi 9 kubalulekile amino acid emzimbeni. It is kahle amuncwa umzimba, iqukethe yensimbi, i-magnesium, ascorbic futhi oxalic acid, kanye amafutha abalulekile.

8. imikhiqizo Ikotishi ushizi

abasubathi abaningi bathi ushizi ingumkhiqizo ephambili yokwakha kwemisipha. Ngaphezu amavithamini (A, B2, B6, B12, E, F) ku izaqheqhe equkethwe yensimbi, i-calcium, fluorine, phosphorus kanye magnesium. Ngenxa zonke lezi izinto it is kahle wakwamukela futhi kuhle kakhulu inhliziyo nesimiso sezinzwa.

ubisi 9. Chocolate

Wonke umuntu uyazi ukuthi ubisi kuhle kokubili abadala kanye nezingane. It njalo kuye kwaba nomphumela omuhle emzimbeni womuntu. Ubisi uyabanikeza amino acid emzimbeni futhi azisize ukuze inhlabamkhosi. Ngo-100 ml semi skimmed ubisi iqukethe 3.5 c. amaprotheni.

10. imikhiqizo Soy

Ibubulo lokususa i-- kuwumthombo wamaprotheni yemifino kanye okunye okukhulu inyama. It kuqinisa namathambo, kwehlisa cholesterol kanye kahle burns amafutha. Yidla kabhontshisi emva ukuqeqeshwa, ngoba kusiza ukulungisa imisipha ngemva kokuzivivinya esindayo.