Zakudya zopatsa thanzindi zakudya zopatsa thanzi zomwe zimawonjezera thanzi. Iwo ndi otchuka chifukwa ndi osavuta kunyamula ndi kudya, ndipo ali ndi michere yambiri. Mipiringidzo yonse ya phala ndi mapuloteni ndi zakudya zopatsa thanzi. Ndiye pali kusiyana kotani pakati pa ziwirizi?
| mtundu | phala la chimanga | protein bar |
|---|---|---|
| Cholinga chachikulu | Kupereka mphamvu (makamaka ma carbohydrate) monga chowonjezera mphamvu mwachangu, m'malo mwa chakudya, kapena zokhwasula-khwasula. | o perekani mapuloteni othandizira kukonza minofu ndi kukula, kuwonjezera kukhuta, ndikutumikira monga gwero la mapuloteni owonjezera. |
| Omvera omwe mukufuna | Anthu omwe amafunikira chakudya cham'mawa chosavuta, zopatsa mphamvu ndi chakudya pakati pazakudya ziwiri, kupatsa mphamvu mwachangu musanachite masewera olimbitsa thupi, mkati, ndi pambuyo pake (makamaka masewera olimbitsa thupi), ntchito zakunja, kapena kuchepetsa njala mwachangu. | okonda masewera olimbitsa thupi (makamaka ophunzitsa mphamvu), anthu omwe amafunikira kuonjezera zakudya zomanga thupi (monga zamasamba ndi okalamba), anthu omwe amatsata zakudya zopatsa thanzi kwambiri kuti athe kuchepetsa thupi, komanso anthu omwe amafunikira mwamsanga kuwonjezera mapuloteni kuti apititse patsogolo kuchira pambuyo pochita masewera olimbitsa thupi. |
Cereal bar ndi chakudya chopatsa thanzi chopangidwa ndi oat, mpunga ndi mbewu zina monga zopangira zazikulu, kuwonjezera mtedza, zipatso zouma, madzi a zipatso ndi zina zowonjezera, ndikuziyika mu bar yokhala ndi madzi a viscosity. Kudya pang'ono kungathe kuwonjezera zakudya zosiyanasiyana komanso mphamvu. Pezani zakudya zambiri zamafuta.
*Maziko: Mbewu ndizomwe zimatsutsana kwambiri. Zodziwika bwino ndi monga oatmeal, mpunga wodzitukumula / tirigu / chimanga, masamba a mpunga wofiirira, chimanga cha quinoa, ufa wa tirigu wonse, ndi zina zambiri.
* Zomatira / Zotsekemera: Syrup (madzi a mpunga, madzi a chimanga, madzi a shuga, etc.), uchi, madzi a mapulo, shuga, madzi a fructose, etc. (nthawi zambiri amakhala ndi zinthu zambiri).
* Zina zowonjezera: zipatso zouma (zoumba, cranberries zouma, etc.), mtedza / mbewu (mtedza, amondi, mbewu za chia, etc.), tchipisi ta chokoleti, tchipisi ta kokonati, zokometsera, mafuta a masamba, etc.
*Mapuloteni: nthawi zambiri amakhala otsika komanso osakhala pachimake, amatha kuchokera ku mtedza, nthanga, ufa wa mkaka, kapena wowonjezera pang'ono wa ufa wa protein (monga soya protein isolate).
Zakudya zamapulotenigwiritsani ntchito mapuloteni a whey kapena mapuloteni a soya ngati zida zopangira, ndipo makamaka ndizopatsa thanzi zomwe zimawonjezera mapuloteni m'thupi la munthu. Iwo ali ndi makhalidwe omwe ali ndi mapuloteni ambiri ndipo amatha kupereka mapuloteni kwa ochita masewera olimbitsa thupi kwambiri kuti athandize kukonza minofu ya thupi ndikupereka minofu. Zopangira zofunikira, ma amino acid ena opangidwa ndi protein hydrolysis amathanso kuchedwetsa kuchitika kwa kutopa kwapakati.
Maziko: Mapuloteni ufa / kuganizira / kudzipatula ndiye maziko. Zodziwika bwino zimaphatikizapo mapuloteni a whey (okhazikika, olekanitsidwa, opangidwa ndi hydrolyzed), casein, mapuloteni a soya, mapuloteni a nandolo, mapuloteni a mpunga wa bulauni, mapuloteni a hemp, kapena zosakaniza zawo.
* Binder / sweetener: madzi ndi uchi amagwiritsidwanso ntchito kuphimba kukoma ndi mawonekedwe a ufa wa mapuloteni, koma m'zaka zaposachedwa, mankhwala ochulukirapo amagwiritsa ntchito zotsekemera za calorie zochepa (erythritol, siraitin, stevia, etc.) kapena zotsekemera zachilengedwe (madzi a jujube) kuti achepetse shuga. N'zothekanso kugwiritsa ntchito mafuta (peanut butter, kokonati mafuta).
*Zowonjezera zina: mtedza, njere, zipatso zouma, zokutira za chokoleti / chunks, zidutswa zambewu (monga tirigu wotukuka), fiber ( inulin, resistant dextrin, etc.), mavitamini ndi mineral fortifiers.
*Magwero azakudya zam'madzi: nthawi zambiri amakhala otsika, magwero angaphatikizepo oats pang'ono, shuga wowonjezera / syrups / zotsekemera, zipatso zouma, ndi zina zambiri.
Kufananiza zigawo zikuluzikulu za zakudya:
| Mbali | Cereal bar | Mapuloteni bar |
| mapuloteni | Zochepa (nthawi zambiri 2-10 magalamu pa muzu) | Malo ogulitsa kwambiri, okhutira kwambiri (nthawi zambiri 15-30 + magalamu / muzu) |
| chakudya | Chopangira chachikulu, chochuluka, nthawi zambiri 20-40 + magalamu / muzu, makamaka wopangidwa ndi shuga ndi wowuma. | Zomwe zili mkati nthawi zambiri zimakhala zotsika (mwina 15-25 magalamu pa muzu), koma chenjezo liyenera kutengedwa pamsampha wa shuga wambiri pansi pa chizindikiro cha "protein yapamwamba". |
| shuga wambiri | Nthawi zambiri imakhala yokwera (itha kukhala ndi shuga wambiri) | Zina ndizotsika kwambiri (pogwiritsa ntchito zolowa m'malo mwa shuga), zina ndizokwera kwambiri (zotsekemera ndi madzi / uchi) |
| fiber | Zomwe zili ndi zosadziwika bwino, ndi tirigu wambiri ndi mbewu za mtedza | Zomwe zilimo ndizosatsimikizika, ndipo ena amatha kuwonjezera ulusi mwadala |
| Kutentha | Nthawi zambiri zotsika mpaka zokwera (150-300+ calories/muzu) | Nthawi zambiri amakhala okwera kwambiri (150-300 + calorie / muzu), mapuloteni okwera amatha kutsagana ndi zopatsa mphamvu zambiri. |
| Mafuta | Zomwe zili ndizosatsimikizika, kutengera mtedza/mbewu/mafuta omwe awonjezeredwa | Zomwe zili ndizosatsimikizika, kutengera msuzi wa mtedza / mafuta / chokoleti |
Zochitika zoyenera:
Mipiringidzo ya phala:
*Chakudya cham'mawa / chowonjezera: m'mawa wofulumira.
*Musanayambe/panthawi yochita masewera olimbitsa thupi: zolimbitsa thupi zopirira zomwe zimafuna kubwezeretsanso mphamvu mwachangu (monga kuthamanga mtunda wautali, kupalasa njinga).
*Pakati pa chakudya: Mukakhala ndi njala komanso mukufunika kupatsidwanso mphamvu mwachangu.
* Zochita zolimbitsa thupi pang'ono ndi chakudya: monga kukwera mapiri ndi kutuluka.
* Monga chotupitsa kukhutiritsa zilakolako.
Malo opangira mapuloteni:
*Kuchira pambuyo pochita masewera olimbitsa thupi: Malo Opambana Kwambiri! Onjezani mapuloteni mkati mwa mphindi 30-60 mutatha kulimbitsa thupi kapena kuchita masewera olimbitsa thupi kwa nthawi yayitali.
*Chakudya chokhala ndi mapuloteni ambiri: Pakafunika kukhuta kwambiri, kuchepetsa chilakolako cha chakudya, kapena kuonjezera mapuloteni pakati pa chakudya.
*Kudya pang'ono m'malo: Nthawi zina m'malo mwa chakudya (musamalire zakudya zonse).
*Kukhutitsani zilakolako zotsekemera pamene mukuwonjezera zomanga thupi: sankhani zinthu za shuga zochepa.
Chidule:
Kusiyana kwakukulu pakati pa ziwirizi ndi kusiyana kwa zipangizo ndi zakudya zowonjezera zakudya, komanso zochitika zomwe zimagwiritsidwa ntchito ndizosiyana.Mipiringidzo ya phalandizoyeneranso zowonjezera mphamvu kwakanthawi komanso zokhwasula-khwasula;mapulotenindi oyenera anthu masewera ndi olimba.
1. Mukufuna kudzaza mphamvu mwachangu? Sankhani phala (tcherani khutu kwa omwe ali ndi tirigu wambiri komanso shuga wotsika kwambiri).
2. Mukufuna kuwonjezera mapuloteni, kulimbikitsa kuchira kwa minofu kapena kuwonjezera kukhuta? Sankhani puloteni (yang'anani kwambiri za mapuloteni ndi gwero, ndipo samalani ndi shuga!).
Nthawi yotumiza: Mar-21-2022