Pronein inoita chinhu chakakosha kwazvo: Icho chinhu chivakwa chemasero emuviri wedu. Kana iwe uchijaira kuiwana kubva kune zvigadzirwa zvemhuka, saka kuramba nyama, mukaka nemazai anogona kutendeukira mukuedzwa chaiko iwe uye matambudziko akakomba ehutano.
Mukudzokorora kwanhasi, ngatitaurei nezve izvo zvigadzirwa zvaungatsiva mapuroteni emhuka panguva yepamusoro post yekuchengeta zvakanaka uye yakasimba mamiriro.
Bhinzi
Peas, nati, bhinzi, lenti, soy uye mamwe magumbeumboumbols - Makwikwi chaiwo mune zvemukati zvezviratidziro zvirimwa. Vachagara vachipa pfungwa yekuguta, kunze kweizvozvo, ivo havana kukuvadza macalorie mazviri, asi mafambiro akawanda ekudya anovandudza metabolism uye gadzira iyo yepakati mumuviri kuti ibudirire hutachiona hunobatsira. Soybean inokodzera zvakasiyana: Inoderedza iyo mwero wevarombo cholesterol, inovandudza kushanda kweitsvo uye kubvisa dioxin carcinogen kubva mumuviri.
Kubva pamakumbo iwe unogona kugadzirira yakawanda yemidziyo inonaka: semuenzaniso, Homemade humus kana inogutsa saladhi ine bhinzi, tofu naFalafel. Uye zvekuti maBexumes ari nani ari nani, ivo vanofanirwa kushandiswa musanganiswa nemiriwo.
Crupes uye bran
Munguva yepositi huru, zvirokwazvo inodikanwa kuti idye zvimedu: Ivo havana mapuroteni emichero, asiwo akati wandei akakosha amino acids arikushaikwa muumbozha. Mumazuva iwayo kana iwe uchigona kushandisa chikafu chakabikwa, tinokupa zano kuti utange zuva nePorridge: mupunga, bhuru, Oatmal, pfupa, pamwe neBulgur, bhaisikopo uye kuskus. Ivo vachazadza muviri nezvinhu zvinobatsira, zvinovandudza metabolism uye kukwidza iwe kumanheru.
Kubatsira kwazvo uye Bran, kunyanya oatmeal: Ivo vane mhando yepamusoro yemiriwo mapuroteni uye mafuta ecids. Uye zvakare, ivo havana machira asina kuchengetedzwa vanowedzera matumbu emukati peristalsis uye kunatsa muviri kubva kumarara nembatya. Bran inogona kuve mune yakachena fomu nekumwa mvura, kana kuwedzera ndiro dzinopisa uye salads kune zviyo.
Nzungu uye mbeu
Boka rezvigadzirwa rakapfuma mumiriwo mapuroteni anosanganisira nzungu. Mukuwedzera, ivo vakakosha kuchengetedza vechidiki, nekuti ivo vanobatsira muviri vanogadzira mahormone akasarudzika anodzora maitiro ekukwegura.
Prorton machena emhando yepamusoro ine walnut, nzvimbo yechipiri inotorwa nearmond. Zvibereko zvavo zvinogona kuvhenganiswa nemichero yakaomeswa kana kugadzira salads navo, semuenzaniso, yakadaro salipi inonaka saladhi ine avocado and sipinachi. Nekudaro, yeuka kuti nzungu ndezvimwe chinhu calorie chigadzirwa, saka zviri nani kuzviisa pachedu kune 4-5 zvidimbu pazuva.
Izvo zvinobatsira kunakidzwa nemitsetse yacho, chia uye sunflower mhodzi - yekupedzisira 24% ine yemiriwo protein. Nekudaro, zvinofanirwa kurangarirwa kuti muviri unokwanisa kunyatsoita kuti usafambire kupfuura 100 G Sunflower mhodzi pazuva.
Howa
Protein reservation inogona kuzadzikiswa nehowa: nyowani, yakaomeswa marinated kana chando. Mamwe masayendisiti anoomerera kumafungiro ayo howa anozadzwa nemuviri zviri nani pane nyama. Mukuwedzera, yakaderera-calorie howa, uye saka haufanirwe kunetseka nezve nhamba. White howa dzinofungidzirwa kuti dzinotarisirwa pakuravira uye hutano hwekuita, nepo mumabiro akaomeswa, kuomarara kwezvinhu zvakaomeswa, kuiswa kwezvinhu zvinobatsira zvakanyanya kupfuura mutsva.
Zviri nyore mukugadzirira uye panguva imwe chete iyo inonaka uye inonhuhwirira kabichi ine musango mushangu isarudzo yakanaka kwazvo yemamenji ekuwachira. Nekudaro, mune yekubheka iwe yaunogona kushandisa zvakachengeteka oysters uye champignons.
Miriwo nemichero
Miriwo nemichero haisi iyo yakanyanya kunaka sosi yemapuroteni, asi inogona kupa zvese-mukudzikama rubatsiro. Vazhinji vanofanirwa kusiiwa kuZucchini, Brussels kabichi, mbatatisi, mapombi, makonzo, avocado, maonde, kiwi, kiwi uye bhanana uye bhanana. Bhanana inosimbiswawo nekugadzirwa kweSerotonin, ine mutoro wekunetseka kwakanaka, uye izvi zvinonyanya kukosha mukati me post, kana munhu akanyimwa yakawanda yeuja.
