Izithasiselo Ezi-3 Zokuzenzela Zokuzivocavoca

-Delile

• 1. I-Eggnog yemisipha hypertrophy
• 2. Vitamin for amajaqamba
• 3. Vitamin ukuqinisa amathambo

Izengezo zamavithamini emvelo zabasubathi izindlela ezinhle kakhulu zokwandisa inani lezakhamzimba ezibalulekile kulabo abaziqeqeshayo, ukuze kusheshiswe ukukhula kwemisipha okunempilo.

Lawa ngamaphilisi okuzenzela anothe nge-magnesium, calcium namaprotheni avimbela ukuvela kwezinsika, aqinise amathambo futhi athande ukuzuza kwemisipha.

1. I-Eggnog yemisipha hypertrophy

Shaya ku-blender 1 iqanda, 1 i-yogurt eqinile kanye nethisipuni eli-1 likashukela.

Le eggnog kuhle ukuyithatha ngemuva kokuqeqeshwa, njengoba yandisa inani lamaprotheni futhi ithanda ukwanda kwesisindo semisipha.

Ama-calories angu-221 no-14.2 g wamaprotheni

2. Vitamin for amajaqamba

Shaya ku-blender 57 g wembewu yethanga lomhlabathi, 1 inkomishi yobisi nebhanana eli-1. Ngale vithamini kungenzeka ukuthi ube nalo lonke inani le-magnesium elidingekayo usuku.

Ngaphezu kokuthatha le vithamini kubalulekile ukuphuza u-1.5 kuya ku-2 amalitha amanzi ngosuku, ngoba ukomisa umzimba kuthanda ukuvela kwamajaqamba.

Amakholori angama-531 kanye ne-370 mg magnesium.

3. Vitamin ukuqinisa amathambo

Beat in a blender 244 g wobisi, 140 g we-papaya no-152 g we-sitrobheli. Ngaphezu kwaleli vithamini, ukuze ungene inani le-calcium edingekayo ngosuku kuyadingeka ukuthi uphuze enye ingilazi yobisi, i-yogurt engu-1 nocezu olulodwa lweshizi.

Ama-calories angu-244 no-543 mg calcium

Noma yikuphi ukwesekwa okungokwemvelo noma ithebhulethi kufanele kuhambisane nochwepheshe wezempilo njengodokotela wezokudla.

Bheka futhi: Izithasiselo Zokuthola Imisipha Mass