Wanne abinci dauke da sunadaran ba: da hujjojin da na lafiya cin

Mai maza da mata yin wasanni, ba kawai ji sunadaran. Shi ne ba m, saboda, kamar yadda Engels ce, "rayuwa - wani nau'i na zama na furotin a jikinsu." Protein ake bukata domin tsoka girma da tsanani ga tabbatarwa. Godiya ga shi, shi ne mai sauki ta samar da siffar da kuma samun zama dole nauyi. Akwai su da yawa daban-daban kari, amma shi ne mafi kyau, ka dauki wata halitta, halitta (daga wannan da yin amfani da karin) domin jikinka. Saboda haka abin da abinci dauke da furotin? Amsar wannan tambaya a kasa.

Wanne abinci dauke da sunadarai - dama wasanni abinci mai gina jiki

Sunadaran, kamar yadda aka ambata a baya, suna da wani tushen furotin. Saboda haka, a cikin abinci zai fi su. Saboda haka:

1) yana daukan farko wuri tsakanin kifi gina jiki kayayyakin. Shi wannan kifi - mai girma tushen furotin da kuma kitse, wanda suke amfani tasiri a kan zuciya da jijiyoyin jini tsarin.

2) Na biyu wuri ne shagaltar da zomo. Wannan nama - ramammu, amma na samar da mafi kyau duka jiki gina jiki, da baƙin ƙarfe, da kitsen. Har ila yau ba a cikin nama zomo nicotinic acid, wanda shi ne don haka dole ga lafiya da mutum!

3) Na uku wuri - naman sa. A irin wannan babbar adadin nama gina jiki, tutiya da kuma bitamin, wanda tare ba kawai taimaka gina tsoka amma kuma ƙarfafa tsarin na rigakafi!

4) Chicken da quail qwai. Wadannan kayayyakin dauke da wani yawa na gina jiki da kuma muhimmanci amino acid, wanda suke da matukar bukata domin tsoka girma. Biyu ko uku qwai a rana a cikin cuku (cocktails for nauyi riba) , ko kuma Boiled form zai zama mai kyau tushen furotin.

5) hatsi da kuma wake ne mai kyau tushen furotin da kuma sunadarai. Alal misali, a kan shelves za su nemi couscous, alkama kumshe da oat flakes (bran). Wadannan dukan hatsi ne da dadi da kuma, mafi muhimmanci, da amfani! Su za a iya kara wa m kayayyakin, da yin burodi gari, dafa porridge, da dai sauransu

6) Bean kayayyakin. Wake, waken soya, da waken soya ne bisa ga al'ada a kitchen kowane uwargida. Su ne ba kawai gina jiki, amma kuma m. Ga waɗanda aka samun nauyi ko gina tsoka, wadannan kayayyakin zai zama invaluable, tun da suka hada da game da 25% na yau da kullum da ake bukata na bitamin, 17 grams na carbs da kuma 27-30 grams na gina jiki!

7) 'Ya'yan itãcen marmari da kuma kayan lambu. Hakika, waɗanda ke maraba da dama wasanni abinci mai gina jiki, da biyan hankali ga halitta kafofin na gina jiki! Bayan duk, wadannan kayayyakin ne wani muhimmin tushen muhimman bitamin, antioxidants, phytochemicals! A rage cin abinci dole ne sun hada da Broccoli, ja barkono, albasa, strawberries, bishiyar asparagus, karas, kabewa, tumatir, cucumbers, Kale, latas, kwayoyi ... Duk wadannan kayayyakin a cikin tsarin da gina jiki ga tsoka girma, a Bugu da kari, da kayan lambu da kuma 'ya'yan itatuwa suna amfanawa lafiyar jiki.

Yadda za a yi amfani da sunadarai?

A jerin kayayyakin ne quite kananan, amma saboda wannan yawa, za ka iya zabar daidai da abin da kuke bukata, kazalika da yin nasu ko da nasiha da ka rage cin abinci. Saboda haka, sa'an nan, abin da abinci dauke da sunadarai cewa mun gano. Amma yadda za a yi amfani da shi? Mutane da yawa kocina da kuma waɗanda suka shiga bodybuilding, shi ne shawarar ba cũtar da sunadarai, saboda wannan abinci ne da nufin a kona kitse. Saboda haka, jiki reprograms wani misali rage cin abinci na gaba. Idan kana da wani mafari, shi ne mafi kyau ga hankali gabatar a cikin rage cin abinci gina jiki da abinci, da kuma kafin na san wanda abinci dauke da sunadarai, da kuma a cikin abin da suka kasance ba. Har ila yau, amfani ya dauki gina jiki shakes (2-3 kofuna waɗanda per day). Perfect Milky-banana gina jiki shake.

Girke-girke da furotin da hadaddiyar giyar sa tsoka

Don ƙara zuwa madara (250 ml) kadan cuku (100 g), danye quail qwai (4-5 guda), banana (1 pc) da kuma zuma (1-2 tbsp. Spoons). Duk wannan a wani blender da bulala don 20-30 mintuna kafin ka motsa jiki (ko bayan) abin sha. Ya ƙunshi: gina jiki - 50 g mai - 14 g, kalori - 530 kcal.