важни храни за мускулен растеж

Ще ви представим списък от 5 храни богати на витамини,минерали и белтъчини от които несъмнено има нужда всеки спортуващ!

Бадеми
Бадемите са с високо съдържание на витамин Е, А, В1, В2, В6,B9, мед и голямо количество желязо 3,7 мг на 100грама. Те са едни от най-богатите източници на калций – 252 мг на 100 г. Съдържанието на фосфор – 454 мг на 100 г, е в много добро съотношение с калция, което осигурява голямата му усвояване.
Съдържат голямо количество – белтъчини(аминокиселини (аланин, аргинин, цистин, глицин, аспартат, тирозин)), въглехидрати, нанаситени мастни киселини и омега-6 мастни киселини, мощни антиоксиданти,фолиева киселина, и фибри. Също така са полезни за зрението и мозъка, при анемии и остеопороза.
Препоръчително е бадемите да се ядат в сурово състояние, тъй като след термична обработка се премахват много от техните полезни свойства.
Хранителен състав за 100грама: 629kcal, 22гр белтъчини, 22гр въглехидрати, 49гр мазнини

Пилешки гърди
Пилешкото месо от гърди е един от най-често срещаните източници на качествен и в добро количество протеин. Месото е „чисто“ поради ниския % мазнини, и поради това се предпочита от повечето трениращи, при високо протеинови диети.
Хранителен състав за 100грама: 220kcal, 30гр белтъчини, 0гр въглехидрати, 11гр мазнини

Яйца
Яйцата са богати на белтъчини, съдържат мастни киселини: лецитин (подпомагащ асимилирането на мазнините) и фосфомазнини, витамини: А, Е и от групата В, селен и цинк.
Хранителен състав за 100грама: 154kcal, 11гр белтъчини, 0,6гр въглехидрати, 12гр мазнини
*забележете,че стойносите са за 100грама, обикновено едно яйце варира между 50-80грама без черупката.

Риба тон
Риба тон е богата на омега-3 есенциални мастни киселини, витамин А, витамини от групата В, селен и цинк. Тази храна е може би една от най-чистите източници на белтъчини. Тя е нискокалорична и не съдържа въглехидрати и мазнини, поради това се предпочита в диетите за чистене на подкожни мазнини.
Хранителен съсав за 100грама: 116kcal, 26гр белтъчини, 0гр въглехидрати, 0,8гр мазнини

ИзвараИзварата е млечен продукт, богат на белтъчини,калциеви и фосфорни соли, цинк витамини А, Е, Р, В2, В6, В12,желязо,мед,флуор и е лесно усвойма. Съдържа казейн – белтък който се разгражда бавно от организма и поради това често се яде при по-длъги паузи от хранене, когато сте на работа, навън или вечер преди сън.
Хранителен състав за 100грама: 143kcal, 18гр белтъчини,2гр въглехидрати, 7гр мазнини
*стойностите са за кашкавалена извара

 

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