Budget Friendly Foods kwa Lean Mass Gain
Kodi mukufuna kumanga minofu koma kuganiza kuti chakudya chamtengo wapatali chokwaniritsira cholinga chimenechi sichingatheke? Ambiri a ife timamva motero ndipo mwatsoka, tatsimikizira izi pazomwe tikudziwa bwino. Vuto ndilo ambiri a ife timakhulupirira kuti mapuloteni okwera mtengo ndi zowonjezera mavitamini ndizofunikira kuti tipindule kwambiri.
Chowonadi ndi chakuti tikhoza kumanga minofu kudzera m'thupi labwino komanso kudya zakudya zowonjezera . Zonsezi zikhoza kuchitika potsatira ndondomeko. Zakudya zowonjezera sizongotsika mtengo koma zidzakuthandizani kuti mukwaniritse zopindulitsa. Palibe chokongola kapena chofunika chofunikira, kumangodya zokwanira zolinga zanu zolimbitsa thupi.
Malangizo otsatirawa omwe ali ndi bajeti adzakutsogolerani momwe mungadye chifukwa cha minofu yomwe mukukumanga ndikukhalabe ndi ndalama:
Idyani Kunyumba
Kudya sikungakhale kopanda chisankho pakuyika bajeti. Iwe uli pa ntchito kuti uzipulumutsa ndalama, kutaya mafuta ndi kupindula minofu. Chofunika kwambiri ndicho kuphunzira kugula zakudya zowonjezera zakudya ndi momwe mungaphike zinthuzo. Maluso ophika adzakuthandizani kuti mukhale ndi thanzi labwino. Mudzayamikira kudziwa zomwe mukudya kuti mukwaniritse thupi lamtendere ndi labwino.
Pitirizani kukhala ndi makhalidwe abwino pankhani ya kugula zakudya kuti mupeze zakudya zabwino pa zakudya zathanzi. Kumbukirani kumamatira ku bajeti yanu ndikukaniza chiyeso chosochera ngakhale pamene abwenzi akuyitanitsa chakudyacho.
Mmene Mungagule Chakudya Chamtundu Chosavuta
Zakudya zakuthupi ndi njira yabwino yopita koma sizingatheke pa bajeti. Kuchita zonse zomwe mungathe pamene mukuwonera ndalama zanu ndizofunikira komanso njira yofunikira. Mukhoza kudya bwino ndikufika pogwiritsa ntchito njira zina. Zina mwazinthu zomwe mungaganizire ndi kugula:
- Matumba akulu a nyemba zouma ndi bulauni kapena msuzi woyera - zakudya izi zimakhala ndi shelulo lalitali ndipo zikhoza kuyesedwa ndi kuphika ngati pakufunika. Nyemba ndi mpunga pamodzi zimakhala ndi amino acid kuti apange mapuloteni okwanira oyenera kukula.
- Matumba akuluakulu a mbatata ndi mbatata yoyera - gwero labwino kwambiri la mchere, antioxidants, ndi zakudya zabwino zowonongeka.
- Nkhuku zonse komanso mapuloteni otsika kwambiri kuposa nkhuku zowonongeka kapena steak. Kugwiritsa ntchito mapuloteni okwanira ndi kofunikira kukonzanso ndi kumanga minofu yowonda.
- Zomera ndi zipatso - zowonjezereka kusiyana ndi mitundu yatsopano koma komabe ndizofunikira kwambiri zowonjezera zakudya ndi zosavuta kukonzekera.
Pangani bajeti Yowonjezera Bwino
Thupi limafuna zakudya zowonjezera mapuloteni, zakudya zabwino , ndi mafuta abwino kuti akhale ndi thupi labwino. Kudziwa zomwe thupi likufunikira ndi sitepe yoyamba yopanga makasitomala okonda bajeti. Zimapangitsa kuti zakudya zogula zakudya zitheke mwa kupeza malo ogulitsira zakudya, zogulitsa zogulira zambiri, ngakhalenso zojambula zowonjezera kuti mupeze ndalama zambiri.
Zakudya zamagulu ndi zakudya zam'chitini zimakhala zotsika mtengo popatula zakudya zogulitsa chakudya. Yerekezerani mitengo ndi kuchepetsa nkhawa mwa kupeza malo amodzi kapena awiri omwe mumawakonda ku sitolo ya chakudya ndikusunga pa mtengo wamagalimoto.
Konzani bajeti ya chakudya pasanapite nthawi ndipo musayesedwe ndi zinthu zokopa. Izi ndizochitika komanso zosayenera. Kumbukirani kuti ndalama ndizofunikira, chakudya chopatsa thanzi ndicho chofunika kwambiri, ndi zolinga zowonjezera kulemera kwabwino.
Zosauka koma Zathanzi
Zakudya zotsatirazi zimakhala zotchipa koma zowonjezera zakudya zowonjezera kuti zifike pa zolinga zanu zolimbitsa thupi: nyemba, mpunga, nyama zowonda zogulitsa, zopanda zakudya za sodium zam'chitini, mazira, batala wa mandimu, oats, mkaka wa mafuta ochepa, ndi masamba ndi zipatso za nyengo .
Nkhuku imakhala yotsika mtengo kwambiri yogula kwathunthu ndikudulidwa kunyumba. Kugula mawere a nkhuku pamphupa ndi khungu lolimba kungakhalenso kupulumutsa ndalama. Kuwongolera ndi kukupukuta nkhuku kukhoza kuchitika ku khitchini ndi gawo la chakudya chanu.
Zomwezo zimagwiranso ntchito ku nyama zofiira zowonda komanso kugula zidutswa zazikulu zogulitsa mafuta akunyumba. Khalani woyang'anira ntchito ndikugula nyama zowonda ndi mtengo wotsika pounds. Iyi ndiyo nthawi yoti mugule zambiri ndi kufalitsa magawo.
Zakudya za mkaka monga mkaka wotsika mafuta, kanyumba tchizi, ndi yogurt zingagulidwe mu chidebe chachikulu chomwe nthawi zambiri chimakhala chotchipa. Nthawi iliyonse kukula kwa munthu kumaphatikizapo kuganiza ndalama zambiri. Ndikopa mtengo kugula chidebe chachikulu ndikulekanitsa kukula kwautumiki kunyumba.
Gulani mu Bulk
Kugula chakudya chamoyo wambiri ndi njira yabwino yosunga ndalama.
Nyemba zouma zingagulidwe mu thumba lalikulu ndipo zophikidwa pakhomo pa mtengo wopulumutsa. Komabe, ndipo mosavuta, mitundu yamzitini ingagulitsenso mtengo wotsika mtengo pochotsa malo ogulitsa chakudya ndi malo ogulitsa chakudya chambiri. Fufuzani organic ngati n'kotheka ndipo osachepera kwambiri mpaka sodium.
Msuzi wofiira wofiira ndi wotchipa ndipo pamene umagwiritsidwa ntchito ndi nyemba amapanga mapuloteni athunthu ndi zakudya zabwino.
Oatmeal ndi chakudya china chopatsa thanzi chopatsa thanzi komanso chokondedwa pakati pa olemera kwambiri. Oats ndi otchipa, zosavuta kuphika ndipo zimatha kukhala ndi zipatso komanso zimasakanizidwa ndi mafuta a kirimba ndi chakudya chamagetsi.
Nkhumba ya zamzitini idzakhala yosunga moyo podula pamtengo. Chunk light tuna mu madzi idzakhala yabwino kwambiri ndipo idzakupatsani mapuloteni abwino kwambiri . Zingasakanike ndi mpunga wofiira, wothira ndi zonunkhira, kapena kudya molunjika kuchokera ku chitha.
Peanut bata ndi otsika mtengo wa nut-butters. Onetsetsani kuti zinthu zonse zakutchire sizikhala ndi mankhwala okhudzana ndi shuga. Mafuta a mandimu achilengedwe amakhala ndi mafuta pamwamba pake, amafunikanso kupanga mafuta ndi mafuta abwino kwambiri. Kafukufuku amasonyeza kuti mafuta a kirimba ndi zakudya zabwino kwambiri zomwe zimakhudzana ndi kupindula kwakukulu komanso kutaya mafuta.
Mazira ndi otchipa makamaka makamaka atagulidwa zambiri ndipo ali pakati pa mapuloteni ophatikizidwa mosavuta omwe ali ndi thupi. Mazira a azungu ndi oatmeal ndi amodzi mwa chakudya chodziwika bwino chodziwika bwino m'magulu olimbitsa thupi.
Kodi Ndiyenera Kugula Zakudya Zam'chitini?
Zamasamba ndi zipatso zimagulidwa bwino, mwamsanga-mu nyengo, ndi nthawi yabwino yosungira. Komabe, kugula mwatsopano kapena mu nyengo sikungakhale kosatheka kapena kotsika mtengo. Zakudya zam'chitini kapena zowonongeka zingakhale njira yotsatira yathanzi.
Zakudya zam'chitini ndizowonetsera bajeti koma pali zinthu zingapo zofunika kuziganizira. Fufuzani katundu wamzitini omwe akugwiritsidwa ntchito pang'ono, otsika mu sodium ndi zoteteza. Zipatso ziyenera kunyamulidwa m'madzi awo enieni popanda shuga wowonjezera.
Gwiritsani ntchito malonda pa nthawi yogulitsa ndikusunga zakudya zodyera zam'chitini. Kuonjezera mbali ya ndiwo zamasamba monga zowonongeka ndi nyama yophika ndi njira yabwino kwambiri yogwiritsira ntchito zakudya zopatsa thanzi komanso mapuloteni abwino.
Zofunikira ndizofunikira
Zokakamiza ndi zotsika mtengo komanso njira yabwino yopangira zakudya zowononga. Nsabwe za mpiru, msuzi wotentha, salsa, tsabola, sinamoni, kutuluka kwa vanila, ndi shuga yachilengedwe ya kokonati ndi zitsanzo zochepa chabe.
Mafuta ena osungirako mafuta ndi vinyo wosasa chifukwa cha saladi ndi ndiwo zamasamba zidzakhala zofunikira kwambiri pazamasewera komanso zokonzera bajeti.
Pewani mafuta odzola ndi odzaza monga ma saladi odzola, margarine ndi chilichonse chamchere mchere ndi zopusitsa.
Khalani ndi Zakudya Zanu Zokonzekera Kuti Mupite
Achikulire, ochita masewera olimbitsa thupi, komanso ochita masewera olimbitsa thupi amakhala osangalala ndi zakudya zomwe amasungiramo zakudya ndi kusunga chakudya chamtundu uliwonse. Ichi chakhala chodziwika bwino cha chakudya pakati pa ogwira ntchito zomanga thupi mozama zokhudzana ndi kupuma kwachisawawa.
Kugula zakudya zosungiramo zakudya za kukula kwakukulu kudzakuthandizani kuti mukhalebe ndi ndondomeko yanu ya bajeti komanso zakudya zoyenera. Mukayamba kugula ndi kuphika zambiri, mumakhala ndi chakudya chokonzekera.
Chakudya chokwanira chokwanira komanso chozizira chimatanthawuza pafupifupi chakudya chilichonse cha tsikulo chokonzeka kudya. Ndalama imasungidwa ndipo zakudya zabwino kwambiri zimapezeka. Zotsatirazi ndizomwe zimadya zakudya zomwe zimagwiritsidwa ntchito m'maguluwa:
- chakudya 1 - chifuwa cha nkhuku, ½ chikho chofiirira kapena mpunga woyera, 1 chikho chobiriwira, mafuta a fulakesi
- chakudya 2 - saumoni, ½ chikho quinoa, kapu imodzi kapena 8 katsitsi katsitsumzukwa
- chakudya 3 - nthaka yamtunda, ½ mbatata, 1 chikho broccoli
Mawu Ochokera
Kudya kwa minofu kukula ndi kotsika mtengo ndipo kumangodetsa kudya zakudya zambiri zowonjezera. Umboni umasonyeza kuti zofunikira za zakudya zowonjezera zimatha kupyolera mu kudya kwathu kwa tsiku ndi tsiku. Izi zikuphatikizapo chakudya chofunikira kuti phindu la misala likhale loonda. Zakudya zina zowonjezerapo ndi mapuloteni sizinali zofunikira kuti mukwaniritse zolinga zanu. Zomwe zatsimikiziridwa ndizodya zabwino zowonjezera kuphatikizapo masewero olimbitsa thupi othandizira kukula kwa minofu.
Zotsatira:
> American College of Sports Medicine, Protein Intake ya Optimum Muscle Maintenance , 2015
> USDA, choosemyplate.gov, kudya zakudya zabwino pa bajeti