INGINGO ZINYURANYE 10 ZO KUBONA UMUZIKI

Indyo nziza kandi ifite intungamubiri mumirire yawe igomba kuboneka uko byagenda kose niba ushaka kugera kubisubizo byiza.Hatariho indyo nziza kandi yuzuye, ntuzimukira ahandi.Nibyo, urashobora kugira umunsi witwa "uburiganya", ariko ni ngombwa gukomeza kuringaniza.Muri iki kiganiro, tuzareba ibiryo bizagufasha kuzuza proteine ​​yawe ya buri munsi kandi birashoboka ko byiyongera.Niyo mpamvu bariyongereye kugirango ubashe kugera kubyoimitsi yunguka intego.

1. INYUMA

Niba ushaka kunguka imitsi, bigomba kuba ishingiro ryimirire yawe.Inkayuzuye ibintu byose biganisha kumikurire,harimo vitamine, zinc na B.Icy'ingenzi cyane, itanga umubiri wawe hamwe na poroteyine zo mu rwego rwo hejuru (siko zose zimeze kimwe) hamwe na aside amine ikora cyane hamwe na insuline kugezakwiyongera kw'imitsiinkunga.

Kubagerageza kunanuka, iyi igomba kuba inkuru nziza -Ibiryo 3 by'inkaizatanga hafi ya proteine ​​ingana n'ibikombe 1.5 by'ibishyimbo, ariko hamwe na kimwe cya kabiri cya karori.

2. INYAMA Z'INKOKO

Nka nyama y'inka,inkoko nisoko nziza ya proteine ​​nziza cyane ifite akamaro mukubungabunga no gusana imitsi,amagufwa ubuzima nuburemere.Kandi byumvikane ko hari inzira nyinshi ushobora guteka no gutegura inkoko.

Jya mu iduka urahasanga byoroshye inkoko zaciwe mubice bimwe bishobora kuranga no gutekwa vuba.

3. GUKURIKIRA AMAFARANGA YAMAFARANGA YAMAFARANGA NA CHEESE

Foromaje ya kazu iraboneka muburyo butandukanye, buringaniye kandi buke.Kubera ko ibinure byuzuye muri foromaje ya cottage atari igice cyingirakamaro mubuzima bwawe, ugomba kugera kuri verisiyo nkeya.Harimo hafiGarama 14 za poroteyinekuri garama 100.Urashobora kuyikoresha kubiryo biryoshye cyangwa biryoshye kandi birashobora kuba inyongera ikomeye mubiribwa bya karori nkeya.

Abantu benshi ntibabizi, arikoforomaje ya coteage hafi ya proteine ​​yuzuye.

Caseinni poroteyine igogorwa buhoro, bivuze ko ari byiza kubungabunga imitsi.Ibi ni ingirakamaro cyane cyane kubantu badafite amahitamo uretse kugenda nta biryo igihe kirekire.Foromaje ya Cottage nayo ni isoko nziza ya vitamine B12, calcium nizindi ntungamubiri zingenzi.

4. KUKI KUBURANISHA

Impamvu poroteyine ari kimwe mu byongera imirire ikunzwe cyane mu kubaka umubiri ni uko ishobora guha umubiri ubuziranengeporoteyineku giciro cyiza.Ariko ntugerageze inyongera za poroteyine kugirango utwikire proteine ​​umunsi wose, isoko nyamukuru igomba guhoraibiryo byuzuye.Abubaka umubiri benshi bakoresha poroteyine nyuma yimyitozo, ntabwo ari bibi, ariko ubushakashatsi buherutse gukorwa bwerekanye ko ari byiza gufata proteine ​​isaha imwe mbere yimyitozo kandi bizagumana fotosintezeza nziza kandi birinde poroteyine kumeneka mumasaha 2.5 - 3, nyuma uzabikora gira nyuma yimyitozo, kandi mugihe ushobora kurya ibiryo byiza bigizwe na proteyine na karubone.Ubundi, niba udafashe, koresha proteine ​​na nyuma yo kwitoza.

5. TUNA N'IZINDI MAFI

Amafi afite proteyine nyinshi, ibinure bike kandi bikungahaye kuri acide ya omega-3.Omega-3 fatty acide ni ngombwa kuko aribyofasha kumena amavutakandi urebe neza imikorere yimikorere yumubiri nkametabolism.

6. OATMEAL

Oatmeal nisoko ikomeye ya karubone-hydrata kubera hasi yayoIndwara ya glycemic (GI)no kuba itunganijwe byoroheje.

NI IYI nyungu TUZI?

umwirondoro mwiza
kwiyuzuzamo neza
igabanya ubushake bwo kurya
gutakaza ibinure

7. EGGS

Amagi arimo hejuruporoteyine nziza, icyenda cyingenzi cya aminide acide, choline, ubwoko bwiza bwibinure na vitamine D. Muri make, ni imwe mumasoko ahendutse yaporoteyine nziza.

8. AMAVUBI YIZA

Turabizi ko bisa nkibishimishije.Ariko, yego amavuta nayo ni ngombwa kugirango yunguke imitsi mubyukuri ni ngombwa cyane.Bagira uruhare runini mu gukora imisemburo(testosterone na hormone yo gukura), zifite inshingano zo kubona imitsi.

9. IMBUTO N'INKINGI

Imbuto n'imboga nisoko ikungahaye kuri antioxydants ningirakamaro mumikorere myiza yumubiri wawe.Ikindi kintu kitari gito cyane nuko ari isoko yintungamubiri nyinshi nka vitamine C, vitamine E na beta-karotene.

IMBUTO NINI ZIDASANZWE:

Jujube
Sapodila
Amapera
Kiwano (melon ihembe)

10. AMAFARANGA N'AMAVUBI

Turabizi ibishyimbo, almonde, cashews.Urashobora gushyiramo utubuto twose mumfunguro yimitsi kuko irimoamavuta meza, proteyine, VitamineE. Ibi bikoresho bibigize ibiryo byiza cyane, birumvikana ko utagomba kubinyuramo ariko bigomba kubona umwanya mubiryo byawe.Urashobora kandi kubikoresha muburyo bwamavuta yintoki, amavuta ya almonde.Ubushakashatsi bwerekana ko indwara ya diyabete yo mu bwoko bwa 2 yarimunsi kubantu kugiti cyabo barya ibinyomoro n'amavuta ya walnut.