Izvo zvinomwe zvekudya zvine simba zvinogona kusimbisa simba rako kana kukubatsira kuti uwanezve mushure mekufamba kwako.
Pamusoro pehutano hwezvokudya, zvokudya zvinoshanda semafuta ekushanda kwako-asi haisi mafuta ose akaenzana maererano nehutano. Kungofanana nemotokari, unogona kuzadza tangi yako nepamusoro-octane mafuta kana gasi risina mari. Zvechokwadi, injini yako ichaita chero nzira asi iwe haungakwanisi kuwana mhando imwechete yekushanda kubva mumarudzi maviri-uye zvakafanana nezvokudya uye muviri wako. Zvokudya zvinomwe zvinotevera ndezvokugadzirisa simba rekugadzira purogiramu yebhasiki yekunze, kukupa simba rakasimba, kana kukubatsira kuti uwanezve shure. Kudya kwakanaka!
1 - Oatmeal
Chinhu chikuru chezviyo zvakakwana uye fubha yakasvibiswa, oats isina kubatanidzwa inotakurwa nemagetsi anopa simba-soro, potassium, magnesium, iron, zinc, nemafuta ane mono- uye polyunsaturated ane utano. Oatmeal inogona kuve inotapira kana inonakidza, zvichienderana nezvamunowedzera kwavari-uye inogona "kugadzirirwa mberi kuitira kuti uve nechimwe chinhu chiduku chingaita musati mambomhanyira," anodaro Leslie Bonci, MPH, RD, mutungamiriri we mitambo yezvokudya paYunivhesiti yePittsburgh Medical Center uye munyori weBhuke Your Butt Off . Kunyanya, kudya oatmeal kunovandudza satiety (manzwiro ezere), maererano nekutsvakurudza kubva kuLouisana State University.
2 - Greek yogurt
Chinhu chakanaka che calcium, potassium, uye vitamini B-12, yakaderera mafuta yegurugiti yogurt inopa mukana wakanaka wemakhahydrates uye mapuroteni mune chikamu chinotakura. Iyo proteiniti yakakwirira inopa simba rinogara kwenguva refu sezvo inotora nguva yekucheka uye carbs inopa kukurumidza simba rekusimudzira simba kuti iwe uwedzere zvakasimba. Uyezve, kupedza yakakwirira-mapuroteni echigurisi emugorova semujoka kunotungamirira kuwedzera manzwiro ekuzadza uye kunonoka kudya zvakare kudarika zveprotheni yepasi-pfupi inodaro, maererano nekutsvakurudza kubva kuYunivhesiti yeMissouri.
3 - Amamondi
Chidzidzo che2014 mu Journal of the International Society of Sports Nutrition yakagamuchira kuti apo mabhasikoro akadzidziswa akadya magiramu 75 emarumondi vasati vamboita bhasikoro remukati, vakavhara kure kure uye vakaita zvakanakisisa kupfuura apo pavakadya nhamba yakafanana yekoriyamu kubva muzvokudya zvesukari . (Almond butter is also a good energy-enhancing choice.) Chii chinowedzera, maarmond ane unyanzvi hunonakidza weproteine, yakaoma carbs, fiber, uye mafuta ane utano, uyewo magnesium, potassium, calcium, iron, zinc, folate, uye vitamini E. Izvi zvinomubatsira kurwisana nekunyanya kunetseka, kuwedzera okisijeni muropa rako, uye kubatsira muviri wako kusunungura simba kubva kune zvimwe zvekudya zvauri kudya.
4 - Tuna kana salmon
Kunze kwekuva nzvimbo yekusimudzira maprotestine, anopa zvishoma nezvishoma, zvinowedzera zvakasimudza mukushuga kweropa, tuna uye salmoni zvinotakurwa ne omega-3 fatty acids, izvo zvinoderedza kupisa mumuviri; izvi zvinokurudzira kupararira kwako uye kubudirira kwemoyo wako uye dzimwe nhengo, nokudaro zvichikubatsira kuti unzwe usina kuneta. Uchapupu hwakanaka: Ongororo kubva kuAustralia yakawana kuti kana mabhasikoro akadzidziswa zvakanaka achikwira bhasikoro pakusvika kwema 55 kubva muzana yepamusoro pekuita basa pasi pemamiriro maviri akasiyana (mushure mekudya mafuta omuorivhi kana hove mafuta mafuta), mwoyo yavo inoshandiswa uye kushandiswa kwemhepo yakadzika sezvo vaine mabhasikoro kusvika pakuguma kwekuneta pashure pokumedza mafuta ehove.
5 - Mabhanana
Mukuongorora kwe2012, vatsvakurudzi veAppalachian State University vakaona kuti kana mabhasikoro akadzidziswa achidya mabhanana panguva yekuedzwa kwemaawa anenge makumi mana, mabhirikoro avo kuita uye miviri yavo 'yekushandisa mafuta yakasimbiswa zvakanyanya kudarika apo vakadya 6% yemafuta emakinhydrate. Uyezve, mabhanana akazara mu potassium, mavitamini A uye C, folate, uye starch ine simba, chimiro chefibiti muviri wako haugoni kutora, saka vanoita kuti iwe unzwe wakakwana kwenguva refu. Bhanana inonyanya kunaka inotangisa mabhasikoro.
6 - Uchi
Apo vatsvakurudzi veThe Cooper Institute for Human Performance uye Nutrition Research vakapa mabhasikoro mabhirigiramu 15 euchi makiromita makumi matanhatu nematanhatu panguva yekuenzaniswa kwemaawa makilomita makumi matanhatu, vatori vechikamu vakawedzera mamwe watts uye vakavandudza nguva yavo mumakiromita gumi ekupedzisira ekufamba. Nemhaka yokuti iri nyore nyore kudya gorobhaidhaiti, "uchi unopa kukurumidza kusimbisa simba uye kunotapira kupfuura shuga saka haufaniri kushandisa zvakawanda," anodaro Bonci.
7 - Tart cherry juice
Tart cherry juice ndicho chinwiwa chakanakisisa chokuita mushure mekuvhadzira mabhasikoro-uye kwete nokuti inokubatsira kuti ugare hydrated . Muchidzidzo che2015 chinosanganisira mabhasikoro akarovedzwa, vatsvakurudzi vekuUnited States vakawana kuti kudya kwetari cherry juice kwakakurumidza kugadzirisa uye kuderedzwa kushandiswa-kunokonzerwa nekuputika mushure mekunyanyisa kwechikoro. Izvi zvinogona kuva nharo yakakomba pazvinosvika pakubata nekukanganisika kunotanga kushungurudza misungo (DOMS). Chalk izvi zvinokonzera kusvika juice's anthocyanins, iyo inorwisa kuvhiringidza nekukurumidza kuporesa, Bonci anoti. Mufaro!