3 Mgbakwunye ụlọ maka mmega ahụ

Ndinaya

• 1. Eggnog maka akwara hypertrophy
• 2. Vitamin maka cramps
• 3. Vitamin iji mee ka ọkpụkpụ sie ike

Ngwunye vitamin maka ndị na-eme egwuregwu bụ ụzọ magburu onwe ya iji mee ka ihe ndị dị mkpa maka ndị na-azụ ọzụzụ, ka ha wee nwee ike ime ngwa ngwa.

Ihe ndị a bụ mgbakwunye ụlọ emere ọgaranya na magnesium, calcium na protein nke na-egbochi ọdịdị nke cramps, na-ewusi ọkpụkpụ ike ma na-akwado uru nke uru ahụ.

1. Eggnog maka akwara hypertrophy

Uda ke blender 1 akwa, 1 yogọt siri ike na 1 teaspoon shuga.

Eggnog a dị mma iji were mgbe ọzụzụ gasịrị, ebe ọ na - eme ka ụba protein na-abawanye ma na - enwe mmụba nke akwara.

Kalori 221 na protein nke 14.2

2. Vitamin maka cramps

Uda ke blender 57 g ala ugu osisi, 1 iko mmiri ara ehi na 1 banana. Site na vitamin a ọ ga-ekwe omume ịnweta oke nke magnesium dị mkpa maka otu ụbọchị.

Na mgbakwunye na ịnara vitamin a ọ dị mkpa ị drinkụ mmiri 1.5 ruo 2 lita kwa ụbọchị, dị ka akpịrị ịkpọ nkụ na-amasị ọdịdị nke cramps.

Calorie 531 na magnesium 370 mg.

3. Vitamin iji mee ka ọkpụkpụ sie ike

Uda ke blender 244 g nke mmiri ara ehi, 140 g nke pọọpọ na 152 g nke strawberry. Na mgbakwunye na vitamin a, iji tinye ọnụ ọgụgụ calcium dị mkpa n'otu ụbọchị ọ dị mkpa ị toụ iko mmiri ara ehi ọzọ, yogọt 1 na 1 iberi chiiz.

Calorie 244 na calcium 543 mg

Ihe mgbakwunye anụ ahụ ma ọ bụ mbadamba ga-esonyere onye ọkachamara ahụike dị ka onye na-edozi ahụ.

Lee kwa: Ihe mgbakwunye iji nweta Mascle Mass