Nke oriri nwere ndi na-edozi: eziokwu nke ike na-eri

Ọtụtụ ndị ikom na ndị inyom na-eme egwuregwu, na-nụrụ nke na-edozi. Ọ bụghị ihe ijuanya, n'ihi na, dị ka Engels si, "ndụ - a ụdị ịdị adị nke protein ozu." Protein dị mkpa n'ihi na muscle ibu ha ike. N'ihi ya, ọ dị mfe na-etolite na udi ma na-enweta ndị dị mkpa ibu ibu. E nwere ọtụtụ dị iche iche Mmeju, ma ọ bụ kasị mma na-a eke, eke (site na nke a na-eji ihe) maka ahụ gị. Ya mere, ihe oriri nwere protein? Azịza nke ajụjụ a dị n'okpuru.

Nke oriri nwere ndi na-edozi - nri egwuregwu oriri na-edozi

Ndi na-edozi, dị ka e kwuru na mbụ, na- a isi iyi nke protein. Ya mere, na nri na-abịakwasị ha. Ya mere:

1) ọ na-ewe mbụ n'etiti salmon protein ngwaahịa. Ọ bụ nke a azu - a nnukwu isi iyi nke protein na abụba, nke bara uru utịp ke obi usoro.

2) Nke abụọ ebe ji site oke bekee. Nke a anụ - dabere, ma na-enye ezigbo ahụ protein, ígwè na abụba. Ọzọkwa ugbu a na anụ oke bekee nicotinic acid, nke bụ otú ọ dị mkpa ka ndị ahụ gbasiri ike!

3) Nke atọ n'ebe - beef. N'ọnọdụ dị otú a nnukwu ego nke anụ protein, zinc na vitamin, nke ọnụ bụghị naanị aka rụọ muscle ma na-ewusi dịghịzi usoro!

4) Chicken na nnụnụ kwel àkwá. Ngwaahịa ndị a nwere ọtụtụ protein na mkpa amino asịd, nke dị nnọọ mkpa maka muscle ibu. Abụọ ma ọ bụ atọ na àkwá a ụbọchị na cheese (cocktails maka ibu ibu) ma ọ bụ sie ụdị ga-abụ ihe magburu onwe isi iyi nke protein.

5) Mkpụrụ ọka na agwa bụ a mma isi iyi nke protein na-edozi. Ka ihe atụ, na shelves ga nwere anya n'ihi na couscous, wheat izizi na oat flakes (bran). Ndị a dum grains bụ tọrọ ụtọ na, ọtụtụ ihe, bara uru! Ha nwere ike kwukwara na ọgaranya na ngwaahịa, mmiri ntụ ọka, esi nri porridge, wdg

6) agwa ngwaahịa. Agwa, soybeans, na lentil bụ omenala na kichin ọ bụla nwunye anaghị arụ ọrụ. Ha na-abụghị nanị na-edozi, kamakwa bara uru. N'ihi na ndị na-inweta ibu ma ọ bụ na-ewu muscle, ndị a na ngwaahịa ga-bara oké uru, ebe ọ bụ na ha na-agụnye banyere 25% of mkpa kwa ụbọchị vitamin, 17 grams nke carbs na 27-30 grams nke protein!

7) Mkpụrụ osisi na akwụkwọ nri. N'ezie, ndị na-anabata nri egwuregwu oriri na-edozi, na-aṅa ntị eke na isi mmalite nke nri! Mgbe niile, ndị a na ngwaahịa ndị dị mkpa isi iyi nke dị oké mkpa vitamin, antioxidants, phytochemicals! Ihe oriri ga-agụnye brọkọlị, red-ede ede, eyịm, strawberries, asparagus, karọt, ugu, tomato, kukumba, Kale, letus, mkpụrụ ... All ndị a na ngwaahịa na ihe owuwu nwere protein maka muscle ibu, ke adianade do, akwụkwọ nri na mkpụrụ osisi dị nnọọ mma maka ahụ ike.

Olee otú iji na-edozi?

The ndepụta ngwaahịa bụ nnọọ obere, ma n'ihi na nke a ukwuu, ị nwere ike họrọ ihe ị chọrọ, nakwa dị ka na-eme ha ma ọ bụ na ọzụzụ nke gị na-eri. Ya mere, mgbe ahụ, ihe oriri nwere ndi na-edozi na anyị chọpụtara. Ma otú iji ya? Ọtụtụ azụ na ndị na-eme bodybuilding, ọ na-atụ aro bụghị ikwulu ndi na-edozi, n'ihi na nri a na-iji na-ere ọkụ abụba. N'ihi ya, ahụ gbanwee ihe ọmụma a ọkọlọtọ nri ọzọ. Ọ bụrụ na ị bụ onye mbido, ọ kacha mma ka nwayọọ nwayọọ ewebata n'ime oriri gị protein oriri, na tupu m mara nke oriri nwere ndi na-edozi, na nke ha na-abụghị. Ọzọkwa bara uru na-protein emee ka anya doo (2-3 iko kwa ụbọchị ahụ). Zuru okè Milky-banana protein shake.

Ntụziaka protein mmanya set muscle

Gbakwunye na mmiri ara ehi (250 ml) obere cheese (100 g), crude nnụnụ kwel àkwá (4-5 iberibe), banana (1 pc) na mmanụ aṅụ (1-2 tbsp. Spoons). All nke a na a blender na ụtarị nke 20-30 nkeji tupu gị mgbatị (ma ọ bụ mgbe) a ọṅụṅụ. O nwere: protein - 50 g abụba - 14 g, kalori - 530 kcal.