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Ulo Ahụike Ahụ ike Nri Fitness oi-Amritha K Site Amritha K. na February 14, 2020

Mkpụrụ akwara, imeziwanye akwara na nsị anụ ahụ nwere ike ịbụ akụkụ kachasị sie ike nke bodybuilding. Ọ bụ ezie na ndị ọkachamara ahụike na-atụ aro na ndị na-edozi ahụ bụ isi, ọ bụghị naanị ndị na-edozi ahụ mejupụtara 'nri ndị na-ewulite akwara'.

Ihe mbụ batara gị n’obi mgbe ị na - eche inweta akwara bụ mgbatị ahụ. Chere na ịrụ ọrụ ọtụtụ awa na mgbatị ahụ ga-enye nsonaazụ achọrọ. Ma, dị ka a hụrụ site n'ọtụtụ ihe atụ, ọ bụghị ọtụtụ mmadụ na-erite uru site n'echiche a. Ndị mmadụ na-echefu na yana mgbatị ahụ, nri na-arụ ọrụ dị mkpa n'inweta oke akwara.

Nchikota nri obula mgbe anara ya n’uzo di ike iji aru aru ma meziwanye ike ahu. N’isiokwu a, anyị ga-eleba anya na nri iji wulite akwara. A pụkwara ileba anya ihe oriri ndị a iji melite akwara dị ka ihe oriri iji melite ike ahụ, n'ihi na ikike ha nwere ịkwalite ikike muscular dị mkpa maka akwara ahụ na ike ahụ.

Site na onye anaghị eri anụ na anụ anaghị eri anụ na vegan - anyị ekpuchigo ya niile.

1. Akwa nile

Otu n’ime ihe ndị kacha mma na-enye protein, àkwá nwekwara vitamin ndị dị mkpa bụ́ ndị na-eme ka ha bụrụ ezigbo nri iji wulite akwara [1] . Ejila echiche na akwa kwesiri izere akwa iji gbochie oriri cholesterol. Ha nwere ezigbo abụba nke na - enyere aka n’iru na ịgbari akwara.

ndepụta ihe nkiri afọ iri na ụma

Iri akwa niile mgbe ị rụsịrị ọrụ nwere ike melite uru ahụ site na 40 pasent, ma e jiri ya tụnyere akwa ọcha [abụọ] .

2. Anụ bean

Isi mmalite nke zinc, iron na vitamin B, protein dị elu na amino acid, anụ bekee bụ otu n'ime nri kachasị mma maka iwulite akwara. 3] . Inwe nwere 170g nke anụ ehi na-adịkarịghị ka ihe kacha mma [4] .

3. Salmọn

Salmon nwere ọtụtụ uru ahụike. Ha bụ ọgaranya protein na omega-3 fatty acids. O doro anya na ọdịnaya dị na salmon dị elu na-eme ka ọ bụrụ otu n'ime nri kachasị baa uru iji wulite mọzụlụ [5] .

4. Tofu

Tofu bụ ezigbo ihe na-enye protein na ngwaahịa soy na-ewu ewu [6] . Isi tofalavones na amino acid bara ụba nke a maara iji bulie ahụ ike, tofu nwekwara ihe ndị dị mkpa dị mkpa achọrọ maka ịkpụ ahụ mmadụ. [7] .

5. Chiiz zuru ezu Chiiz

Chiiz ụlọ na-enyere aka imezi ahụ ike ahụ [8] . Ejikọtakwara ya na ọdịbendị dị ndụ na nje bacteria dị mma nke na-eme ka mbibi na ịmịkọrọ ihe ndị na-edozi ahụ dị mkpa maka iwulite akwara siri ike karị. [9] .

6. Fermented Mmiri ara ehi Ngwaahịa

Ngwa nri mmiri ara ehi gbara ụka dị ka yoghurt (Greek), buttermilk na kefir nwere nnukwu calorie dị mma nke ahụ nwere ike itinye gị n'ahụ site na mmebi nke nri. [10] . A na-ahụta ya dị ka nri na-ewulite ahụ ike dị mma na otu n'ime nri anaghị eri anụ kacha mma maka uto ahụ iri na otu .

7. Mmiri ara ehi Adighi Ala

Mmiri ara ehi nwere ihe dị ka pasent 20 nke protein whey na pasent 80 nke protein casein [12] . Casein nwere nwayọọ na-agbari ngwa ngwa nke na-eme ka usoro ịgba ume nke whey ghara ịdị. Ọ na - enye gị ike ịlanarị site na mmemme gị ma ewere ya dịka otu n'ime nri anaghị eri anụ kacha mma kachasị elu maka ụlọ - [13] .

8. Soybean

Anyi sobo na amino acid itoolu di nkpa, nke n’eme ka ha zuru ezigbo nri nri [14] . Banyere protein dị ihe dị ka 20 gm kwa iko, a pụrụ isi sie mkpo a ma rie ya.

tufuo ara saggy

9. Quinoa

Nnukwu protein na fiber quinoa na-enyere aka ịkwalite njikọ protein iri na ise . Dị ka soybean, quinoa nwekwara amino acid itoolu dị mkpa maka iwuli ahụ ike ma bụrụ nke na-enweghị gluten [16] .

Quinoa bara ọgaranya na protein na mgbagwoju anya. Otu iko quinoa esiri esi nwere gram asatọ nke protein, na-eme ka ọ bụrụ otu n'ime nri kachasị mma maka uto ahụ.

10. Otis

Otis bụ ezigbo isi iyi nke kabohaidret dị mma na nri ndị na-eri nri nke na-enyere aka na-eme ka ọnụọgụ metabolic na nkwalite arụmọrụ n'oge ọzụzụ ọzụzụ. [17] . Oats nwere nnukwu vitamin E, folic acid, thiamine, biotin, zinc na iron nke nwere ike ime ka uru ahụ na-akwalite akwara mgbe mgbatị gasịrị [18] [19] . Otis nwere ike iri dị ka tupu mgbatị ahụ nri.

11. Osikapa

Osikapa agba aja aja nwere ihe oriri na-edozi ahu nwere oke ngwangwa [iri abụọ] . Nke a na - eme ka a ghara ịhapụ ike ngwa ngwa karịa oge. Ihe dị ka pasent 50-60 nke kalori ụbọchị ị ga-eri ga-eme site n'iji carbohydrates dị mgbagwoju anya, na-eme osikapa agba aja aja bụ otu n'ime nri kacha mma maka uto ahụ ike. [iri abụọ na otu] .

aha nwa site kpakpando

12. Ọrịa nduku

Potatoestọ nduku nwere obere calorie 'ike' carbohydrates nwere ike ime ka ike gị dị elu ọbụlagodi na oge mgbatị siri ike [22] . Ha bụkwa ihe bara ụba nke eriri nri dị mkpa maka abụba na-ere ọkụ, ịchịkwa agụụ yana ịkwalite uru anụ ahụ [2. 3] .

13. Akwụkwọ nri

Akwụkwọ ndụ akwụkwọ ndụ a dị mma nwere phytoecdysteroids, nke na-enyere aka ịba ụba ahụ ike ruo 20 pasent [24] . Ndị antioxidants dị na akwụkwọ ndụ na-enyere aka mee ka uru ahụ na anụ ahụ dị ngwa, nke bụ akụkụ dị mkpa nke uto ahụ

14. Asparagus

Akwụkwọ nri a na-acha akwụkwọ ndụ nwere asparagine dị elu nke na-enyere aka kwalite mmụba nke oke mmiri na nnu n'ime ahụ, nke na-arụ ọrụ dị mkpa n'ịkwalite uto ahụ ike [26] .

15. Ube oyibo

Nnyocha egosiwo na ị avoụ avocados mgbe niile na njikwa ya nwere ike inye aka kwalite akwara [27] . N'ihi na, iri abụba ndị dị mma dị ka ndị ahụ dị na avocados na-eme ka mmepụta nke testosterone na hormone na-eto eto, nke n'aka nke ya na-enyere aka ịkwalite uto ahụ [28] .

16. Apụl

Mkpụrụ osisi a nwere polyphenols nke na-enyere aka iwuli mọzụlụ ma gbochie ike ọgwụgwụ akwara [29] . Polyphenols dị na apụl na-enyekwa aka na usoro abụba na-ere ọkụ ma nyere aka n'iwepụta akwara ziri ezi.

17. Afọ

Bọchị bụ ezigbo ihe na-enye protein. Ha enweghị oke abụba, na-eme ka ha bụrụ mkpụrụ osisi magburu onwe ya maka ụlọ ahụ ike [30] . N'otu aka ahụ, ọdịnaya potassium nke mkpụrụ osisi a kpọrọ nkụ na-enyere aka iwulite ahụ ike na protein na ahụ [31] .

18. Akwa

Prunes nwere boron, mineral nke na-enyere aka iwuli ahụ ike ma melite nhazi ahụ [32] . Prunes nwere eriri nri na-enye aka n'ịba abụba ngwa ngwa ma na-akwalite uto ahụ.

19. Seitan

Seitan bụ nri osisi (nke sitere na mmiri ọka wit na ọka) nke enwere ike iji dochie anya ngwaahịa ngwaahịa anaghị eri anụ. Ọ na-enye ihe karịrị pasent 25 na protin na otu ọrụ ma bụrụ ezigbo isi iyi nke protin osisi maka iwulite akwara [33] .

ihe nkiri mpụ Hollywood kacha mma

20. Mkpụrụ

A na-ewere ahụekere, almọnd, cashews, walnuts, hazelnuts na pistachios dị ka mkpụrụ akụ kachasị mma nke nwere ike inye aka na uto ahụ [3. 4] . Achịkọ crunchy ndị a juputara na protein, na-eme ka ha bụrụ nri kachasị mma nke na-ewulite ahụ. Mkpụrụ dị ka almọnd na cashews jupụtara na protein, abụba na eriri, na-enye gị calorie zuru oke ọbụlagodi mgbe mgbatị siri ike na mgbatị ahụ [35] [36] .

21. Mkpụrụ

Mkpụrụ dị ka osisi flax, mkpụrụ osisi chia, mkpụrụ osisi sesame na mkpụrụ osisi sunflower jupụtara na acid bara uru, protein na fiber [37] . Ihe ndị a dị mkpa bara uru na-enyere aka n'ịkwalite mgbake nke anụ ahụ post-mgbatị ahụ ma belata mbufụt ma nyere aka wulite ahụ ike [38] .

Na A ikpeazụ Note…

E wezụga ndị ahụ a kpọtụrụ aha n’elu, bluuberi, beetroot, bok choy, yabasị na galik, na mmanụ oliv dị ka nri ndị dị mma nke na-enyere aka ịkwalite uto ahụ. Tupu ịmepụta atụmatụ nri na ebumnuche nke ịme ahụ ahụ, soro onye dibịa gị ma ọ bụ onye mgbatị gị kwurịtara iji zere mmejọ ọ bụla.

Ajụjụ Ndị A Na-ajụkarị

Q.Are unere dị mma maka iwuli ahụ ike?

.B.. Ee, unere dị elu n'ụdị carbs dị mma nke na-eme otu mmega ahụ. Carbs ndị a na-arụ ọrụ ọsọ ọsọ na-enye aka weghachite ogo ahụ nke glycogen, nke a maara iji nyere aka wughachi akwara ndị mebiri emebi.

Q.Mgbe m kwesịrị iri nri iji wulite ahụ ike?

.B.. Dabere na Academy of Nutrition and Dietetics, ị kwesịrị ịnwe carbs na protein tupu ị rụpụta ahụ, ị ga-erikwa nri elekere otu ma ọ bụ awa atọ tupu ịmega ahụ.