Simba Kuwedzera Zvokudya: El Paso Back Clinic

Simba Kuwedzera Zvokudya: Nutritionists, dieticians, uye vadzidzisi vehutano vanogara vachibvunzwa kuti ndezvipi zvekudya zvinobatsira kuchengetedza simba, kusvinura, uye kutarisa zuva rose. Chinhu chekutanga kuziva ndechekuti zvikafu zvese zvinopa simba nenzira yemakoriyori, asi hazvisi zvese zvekudya zvinokanganisa mazinga esimba zvakafanana. Pane matatu macronutrients, macarbohydrates, mafuta, uye mapuroteni. Nekudaro, makabhohaidhiretsi isimba rinokurumidza kuenzaniswa nemapuroteni nemafuta uye ndiro simba rinodiwa nemuviri. Hezvino zvikafu zvishoma zvesimba rakatsiga, rinoenderana mazinga ekuisa muchirongwa chekudya.

Simba Kuwedzera Zvokudya

Kudya kwakanyatsorongwa inogona kuchengeta muviri uchipfuta kweanosvika maawa mana, uye ndizvo zvinokurudzirwa kudya maawa mana oga oga kuchengetedza kuyerera kwakadzikama kwesimba. Chinangwa ndechekuchengetedza chiyero cheshuga yeropa uye kudya zvokudya pamwe yakaderera glycemic index makhahydrates yakasanganiswa neprotein uye hutano mafuta. Chikafu chisina hutano chesimba chikafu cheshuga chakakwira chinoita kuti shuga yeropa iwedzere, zvichikonzera kuburitswa kwe insulin inorema, izvo zvinokonzeresa kudonha kweshuga yeropa, inozivikanwawo se shuga kuparara.

makotapeya

• Avocados akapfuma mumafuta ane hutano, fiber, uye B mavhitaminzi.
• Mafuta ari mumaavocado anosimudzira hutano hwemafuta eropa uye anowedzera kutorwa kwezvinovaka muviri.
• Inenge 80% yekabhohaidhireti yemukati inoumbwa nefiber, zvinoreva simba rinoramba riripo.

mabhanana

• Chimwe chezvakanakisisa zvekudya zvinosimbisa simba zvinogona kudyiwa pachazvo, zvakaomeswa uye zvakasanganiswa mu smoothie kana kusanganiswa mu oatmeal.
• Mabhanana ane makabhohaidhiretsi akaoma kunzwisisa, vhitamini B6, potassium, uye mamwe mapuroteni.

Nyemba

• Inogona kuva pinto, huru yekuchamhembe, tsvuku, dema, Anasazi bhinzi, kana mamwe marudzi sezvo ane chimiro chakafanana chekudya.
• Vanogaya zvishoma nezvishoma, izvo zvinodzikamisa shuga yeropa.
• Izvo zvine antioxidants, makhahydrates, fiber, mapuroteni, folic acid, iron, uye
• Magnesium inobatsira kuburitsa simba uye kuriendesa kumasero emuviri.

Cashews

• Cashews ine shuga shoma, ine fiber yakawanda,
• Izvo zvine mafuta ane hutano hwemoyo uye mapuroteni ezvirimwa.
• Ivo vakavimbika sosi yemhangura, magnesium, uye manganese, yakakosha pakugadzirwa kwesimba, mapfupa ane hutano, hutano hwehuropi, uye hutachiona..

Eggs

• Mazai akazara neprotein uye akapfuma muB mavhitamini, ayo anobatsira ma enzymes kushandura chikafu kuita simba rinogadzira simba rakatsiga.
• Izvo zvine leucine, amino acid inokurudzira kugadzirwa kwesimba nekubatsira maseru ku:
• Tora shuga yeropa yakawanda.
• Inokurudzira kugadzirwa kwesimba mumaseru.
• Bvisa mafuta kuti ugadzire simba.

Oatmeal

• Iyo yakaoma carbs mu oatmeal inogadzira yakadzikama sosi yekunonoka-kupisa simba.
• Oats inowedzera serotonin kugadzirwa, iyo inobatsira:
• Gadzirisa kushushikana.
• Kunowedzera kudzidza.
• Memory function.
• Oast inogona kugadzirwa nemazambiringa akaomeswa, maberries, mabhanana, uye ane hutano maple syrup kana uchi kuti huve nezvokudya zvinovaka muviri.

Yogurt

• Yogati ine lactose uye galactose iyo inoputsika kuti ipe yakagadzirira-kushandisa-simba.
• Pamusoro neoat, michero, michero, uye humwe huchi kana sirasi yemepu.

kuti shrimp

• Shrimp ine macalorie mashoma uye inopa vhitamini B12 uye omega-3 mafuta, iyo inobatsira ne:
• mudhu
• simba

Mbatatisi inotapira

• Mbatatisi inotapira zvinokurudzirwa kugadzirwa kwesimba nekuda kwesimbi, magnesium, uye vhitamini C.

The chikafu chatinodya zvinokanganisa zvakanyanya hutano uye hutano hwemuviri, pamwe nekuita maekisesaizi, hydration yakakodzera, uye kurara zvine hutano zvakakosha mukuchengetedza simba rakawanda. Kudzivisa zvokudya zvakagadzikiswa zvakanyanya uye zvine shuga zvichabatsira kudzivirira kuneta kwepfungwa nemuviri. Bvunza nyanzvi yezvekudya ane rezinesi kuti udzidze nezvekudya kwemunhu uye zvirongwa zvekudya.

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Natural Energy

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References

Atkinson, Fiona S et al. "Matafura epasi rose eglycemic index uye glycemic load values ​​2021: ongororo yakarongeka." The American Journal of Clinical Nutrition vol. 114,5 (2021): 1625-1632. doi:10.1093/ajcn/nqab233

Evans J, Richards JR, Battisti AS. Caffeine. [Yakagadziridzwa 2022 Chivabvu 1]. Mu: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK519490/

Holesh, Julie E., et al. "Physiology, Carbohydrates." StatPearls, StatPearls Publishing, 26 Chikunguru 2021.

Melaku, Johannes Adama, et al. "Kushamwaridzana pakati peMacronutrient Intake uye Kunyanya Kurara Kwemasikati: Iso-Caloric Substitution Analysis kubva kuNorth West Adelaide Health Study." Nutrients vol. 11,10 2374. 5 Oct. 2019, doi:10.3390/nu11102374

Osilla EV, Safadi AO, Sharma S. Calories. [Yakagadziridzwa 2021 Sep 15]. Mu: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK499909/