INGINGO ZINYURANYE 10 ZO KUBONA UMUZIKI

Indyo nziza kandi ifite intungamubiri igomba gushyirwa mumirire yawe uko byagenda kose niba ushaka kugera kubisubizo byiza.Ntaho uzagera nta ndyo nziza kandi yuzuye.Birumvikana ko ushobora no kugira umunsi witwa "uburiganya", ariko ni ngombwa gukomeza gushyira mu gaciro.Mu kiganiro, tuzareba ibiryo bizagufasha guhura na poroteyine yawe ya buri munsi ndetse birashoboka ko byiyongera.Niyo mpamvu bayizamuye kugirango ubashe kugera iwaweintego zo kubaka imitsi.

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 yo mu rwego rwohejuru (siko byose byaremwe kimwe) hamwe na aside amine ikora cyane hamwe na insuline mu gushyigikiragukura kw'imitsi.

Iyi igomba kuba inkuru nziza kubagerageza kugabanya ibiro -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 imitsi no kuyisana,amagufwa amagara no kubungabunga ibiro.Kandi byumvikane ko hari inzira nyinshi ushobora guteka no gutegura inkoko.

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

3. INKINGI ZIKURIKIRA

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

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

Caseinni poroteyine gahoro gahoro, bivuze ko ari byiza kubungabunga imitsi.Ni ingirakamaro cyane cyane kubantu badafite amahitamo usibye kugenda badafite ibiryo 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 gupfundikira proteine ​​yawe ya buri munsi hamwe ninyongera za poroteyine, isoko nyamukuru igomba guhora yuzuyeibiryo.Abubaka umubiri benshi bafata proteine ​​ako kanya nyuma yimyitozo, ntabwo ari mibi, ariko ubushakashatsi buherutse gukorwa bwerekanye ko nibyiza uramutse ufashe proteine ​​isaha imwe mbere yimyitozo kandi bizakomeza protosynthesis nziza kandi birinde proteine ​​kumeneka mumasaha 2.5-3, nyuma uzabikora gira nyuma yimyitozo, kandi mugihe ushobora kurya ibiryo byiza bigizwe na proteyine na karubone.Ubundi, niba udashobora kubikora, fata proteine ​​nyuma yimyitozo.

5. TUNA N'IZINDI MAFI

Amafi afite proteyine nyinshi, ibinure byinshi kandi bikungahaye kuri acide ya omega-3.Omega-3 fatty acide ni ngombwa kuko aribyofasha kugabanya ibinurekandi urebe neza imikorere ikwiye yumubiri, nkametabolism.

6. OATMEAL

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

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 arakenewe kugirango imitsi yunguke 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.

10. AMAFARANGA N'AMAVUBI

Turabizi ibishyimbo, almonde, nimbuto za cashew.Urashobora gushiramo utubuto twose mumafunguro yawe kugirango wunguke imitsi, kuko arimoamavuta meza, proteyine, na VitamineE. Ibi bikoresho bibigize ibiryo byiza cyane, birumvikana ko udakeneye kubirenza cyane, ariko bigomba kubona umwanya mubiryo byawe.Urashobora kandi kubikoresha muburyo bwamavuta yintoki, amavuta ya almonde.Ubushakashatsi bwerekana ko ku bantu barya ibinyomoro n'amavuta y'ibinyomoro, indwara ya diyabete yo mu bwoko bwa 2 yariijanisha-ryiza munsi.