Kordhinta cufancadaadi in muruqyada ay cawska naafo yihiin Kaliya maaha su'aal bilicsan. Hayso tonic iyo jir caafimaad qaba riduce i rischi per la salaamo marka la eego sovrappeso, buurnaanta, xanuunada wadnaha, nooca labaad ee sonkorowga iyo kuwa kale oo badan. "Daraasadyo kala duwan, waxaa la arkay in unugyada seboso ay abuuraan taageerada caabuqa indeboliscono habka difaaca jirka, hoos u dhiga dheef-shiid kiimikaadka iyo, addirittura, rendono più jilicsan ossa iyo scheletro" ayaa yidhi nafaqeeyaha. Nicoletta Boccino. Maxay ku kacaysaa kordhinta cufka caatada ah? "Si loo kordhiyo cufnaanta caatada ah waxaa lagama maarmaan ah in la abbinare all'attività jir ahaan cunto caafimaad leh oo sax ah in cunto karinta haddii ay soo bandhigto qayb ku habboon si ay hodantinimada cibi ee acids amino lagama maarmaanka ah, iyo matons in ay sameeyaan borotiinka iyo content a si loo dheelitiro ilaha cuntada. karbohaydraytyada iyo lipids "Waxaan ku dhiiri jidhka si ay u isticmaalaan tamarta, door bidaan shaqaynta hababka dheef-shiid kiimikaadka iyo caawin riurre cawska in eccesso," ayuu yidhi khabiirka, kuwaas oo soo jeedinaya wax la samayn karo si loo kordhiyo tirada caatada ah.
Cunto fudud oo yogurt Giriig ah iyo miro
Waxa ugu horreeya ee la sameeyo si loo kordhiyo cufnaanta caatada ah waa in la yareeyo isticmaalka cuntooyinka sonkorta leh si marka hore loo cuno oo loo bilaabo cunista cunto fudud oo borotiin ah. Tusaale ahaan, yogurt-ga Giriigga oo lagu daray qayb yar oo oatmeal ah ayaa bixisa asiidhyada amino-yada muhiimka ah ee u adeega samaynta borotiinka iyo cufnaanta murqaha, "ayuu yidhi dhakhtarka cuntada Nicoletta Bocchino. "Yoogurt Giriigga, gaar ahaan, kuma jiraan doppio rispetto caadiga ah. Tani waxay isku daraysaa miraha xilliyeedka iyo mele oppure the pere iyo qayb ka mid ah soddon iyo afartan garaam oo ah iniin khad ama gabbaldayaha si ay gacan uga geysato dhisidda tirada muruqa.
Iyada oo leh pranzo quinoa iyo salmon
"Quinoa waa badarka been abuurka ah ee bixiya karbohaydraytyada qunyar socodka ah iyo qadar wanaagsan oo borotiinka khudradda ah iyo magnesium, macdan lagu qadariyo la shaqeynta muscoli. "Il salmone invece è richo de proteine nobili e acidi grassi essenziali, precursori degli ormoni sessuali che a papagayo volta favorcono la costruzione e la salute dei muscoli", wuxuu xaqiijinayaa cunista Nicoletta Bocchino. "Questi due cibi abbinati a khudaar ea ortaggi como i broccoli, i cavoli, gli spinaci richi di folati, che aiutano l'organismo a elaborae gli amino acids, consento di mettere in tavola daaq dheeli tiran iyo proteine qani ah iyo altri nutrii essenziali ee cufka caatada ah."
Edamame iyo casho uova
"Barootiinka canabka ah waa qiimo bayooloji sare leh sababtoo ah waxaa lagu dammaanad qaaday tiro aad u badan oo dhan iyo asiidhyada amino cusub ee lagama maarmaanka u ah, sababtoo ah leucine ee door bida habka saxda ah ee hababka ugu badan ee noolaha, waxay cadaadineysaa in ay sharci tahay dib u soo kabashada. Unugga iyo Tijaabooyinka waxaa ka mid ah isha ugu wanaagsan ee ka kooban fitamiin B, oo loo isticmaalo wax soo saarka tamarta. Ku raaxayso koob digir soya ah La dammaanad qaaday inaad haysato cunto qani ah oo manganese ah iyo fiitamiin K oo dufan ku milma, sidoo kale faa'iido u leh muscoli.
Cun spuntino engegan iyo midho badh ah
"Miraha la qalajiyey waxaa lagu kariyey isku dhafka semi-rasmiga ah ee borotiinka khudradda, cawska iyo nafaqooyinka, gaar ahaan mono iyo polinsaturi iyo glutamine, taas oo ka caawisa ilaalinta murqaha. Haa qundi a noci, mandorla, pistacchi ama arachidi. Tirada la qiyaasay kama badna soddon garaam maalintii.”
Trancio ee salmon iyo panna dhanaan waxaa senape
Lasciatevi tentare iyo questo simple e appetitoso secondo di pesce, che siamo sicuri piacerà a tutta la miglia
halkaas tag ricetta
