Đối với người đang có mục đích tăng cân thì việc tìm những thực phẩm lành mạnh và tăng cân hiệu quả thực sự không dễ.
Dưới đây là 17 loại thực phẩm tốt nhất giúp bạn tăng cân hoặc thêm cơ bắp, một cách lành mạnh.
Sinh tố Protein tự làm.
- Uống sinh tố protein tự chế có thể là một cách rất bổ dưỡng và nhanh chóng để tăng cân. Cách này giúp bạn kiểm soát được từng vi lượng và hương vị bạn ưa thích
- Đây chỉ là một vài cách chế biến ngon bạn có thể thử. Bạn có thể kết hợp mỗi loại với 2 cốc (470 ml) sữa hoặc một loại thay thế như sữa hạnh nhân.
- Sữa Protein Chocolate chuối: Kết hợp 1 quả chuối, 1 muỗng whey protein và 1 muỗng canh (15 ml) đậu phộng hoặc bơ hạt khác. Dùng máy xay sinh tố và thêm chút đá, bãn có 1 ly sinh tố tăng cân hiệu quả.
- Ngoài ra bạn có thể tham khảo nhiều cách làm sinh tố tăng cân tại đây
Sữa.
- Sữa cung cấp một hỗn hợp chất béo, carbohydrate và protein.
- Nó cũng là một nguồn tuyệt vời của vitamin và khoáng chất, bao gồm cả canxi .
- Hàm lượng protein trong sữa làm cho nó trở thành một lựa chọn tốt cho những người đang cố gắng xây dựng cơ bắp.
- Một nghiên cứu cho thấy sau khi tập luyện sức đề kháng, uống sữa tách kem giúp xây dựng cơ bắp hiệu quả hơn so với sản phẩm làm từ đậu nành.
- Đối với bất cứ ai muốn tăng cân, sữa có thể được thêm vào chế độ ăn uống trong suốt cả ngày
Mass Gainer.
- Với người tăng cân không còn xa lạ gì với thực phẩm bổ sung Mass Gainer, đây là loại sữa bột tăng cân với hàm lượng dinh dưỡng rất cao cao gấp nhiều lần so với các loại sữa tươi thông thường.
- Mỗi lần dùng của Mass Gainer như Muscle Mass Gainer, Serious Mass, Super Mass Gainer… cung cấp cho chúng ta từ 1250 – 1900 Calo. Thêm chúng vào bữa ăn phụ giúp người gây tăng cân tăng cơ hiệu quả
Gạo.
- Một chén cơm chứa khoảng 200 calo , và nó cũng là một nguồn carbohydrate tốt, góp phần tăng cân. Gạo dễ dàng kết hợp vào các bữa ăn có chứa protein và rau
Các loại hạt.
- Tiêu thụ các loại hạt thường xuyên có thể giúp một người tăng cân an toàn. Các loại hạt là một món ăn nhẹ tuyệt vời.
- Chỉ cần một nắm hạnh nhân nhỏ chứa hơn 7 gram protein và 18 gram chất béo lành mạnh là thực phẩm an toàn để tăng cân
Bánh mỳ ngũ cốc nguyên hạt.
- Bánh mì ngũ cốc nguyên hạt là một nguồn carb tốt khác để giúp bạn tăng cân
- Bạn có thể sử dụng chúng với 1 bữa ăn rất đơn giản, nhiều calo và cân bằng bằng cách kết hợp bánh mì với các nguồn protein như trứng, thịt và phô mai
Các loại tinh bột khác.
- Tinh bột đã được liệt kê để tăng cường cơ bắp và tăng cân. Chúng cun cấp cho chúng ta một nguồi tinh bột chất lượng và lương calo cao, dưới đây là 1 số.
- Khoai lang.
- Yến Mạch.
- Ngô
- Cây họ đậu.
- Mỳ ống
Trái cây sấy khô.
- Trái cây sấy khô là một món ăn nhẹ có hàm lượng calo cao cũng cung cấp chất chống oxy hóa và vi chất dinh dưỡng
- Hãy thử kết hợp một số trái cây sấy khô với một nguồn protein, chẳng hạn như thịt hoặc whey. Cũng có thể trộn nó dễ dàng với sữa chua cung cấp một hỗn hợp chất béo lành mạnh, protein và các chất dinh dưỡng quan trọng khác
Bơ.
- Bơ rất giàu calo và chất béo, cũng như một số vitamin và khoáng chất.
- Chỉ cần một quả bơ lớn cung cấp khoảng 322 calo, 29 gram chất béo và 17 gram chất xơ
Chocolate đen.
- Sô cô la đen là một loại thực phẩm giàu chất béo, calo cao. Nó cũng chứa chất chống oxy hóa . Giống như các loại thực phẩm giàu chất béo khác, sô cô la đen có mật độ calo rất cao, có nghĩa là rất dễ dàng để có được nhiều calo từ nó.
- Mỗi thanh 100 gram (3,5 ounce) có khoảng 600 calo và được đóng gói với các vi chất dinh dưỡng và các hợp chất tăng cường sức khỏe, bao gồm chất xơ, magiê và chất chống oxy hóa
Phô mai.
- Phô mai là nguồn chất béo, protein, canxi và calo tốt. Vì phô mai cực kỳ ngon, bạn có thể kết hợp nó vào hầu hết các món ăn và dễ dàng bổ sung thêm hàng trăm calo
Sữa chua.
- Sữa chua đầy đủ chất béo là một món ăn nhẹ lành mạnh và tiện lợi. Nó có một bảng thành phần dinh dưỡng tuyệt vời, bao gồm một hỗn hợp cân bằng giữa protein, carbs và chất béo
Dầu và chất béo lành mạnh.
- Chất béo và dầu tốt cho sức khỏe là một số loại thực phẩm đậm đặc calorie nhất trên hành tinh.
- Chỉ cần thêm một muỗng canh (15 ml) dầu vào nước sốt, salad và trong khi nấu có thể nhanh chóng thêm 135 calo.
- Các loại dầu tốt cho sức khỏe bao gồm dầu ô liu nguyên chất , dầu bơ và dầu dừa
Trứng.
- Trứng là một trong những thực phẩm xây dựng cơ bắp lành mạnh nhất trên hành tinh. Chúng cung cấp một sự kết hợp tuyệt vời của protein chất lượng cao và chất béo lành mạnh. Để đảm bảo đủ thành phần dinh dưỡng nên ăn cả lòng đỏ thay vì loại bỏ nó
Các hồi và các loại cá.
- 6 ounce cá hồi sẽ chứa khoảng 240 calo , và cá hồi cũng rất giàu chất béo lành mạnh, làm cho nó trở thành một lựa chọn tốt cho những người muốn tăng cân.
- Nó cũng chứa nhiều chất dinh dưỡng, bao gồm omega-3 và protein
Các loại thịt đỏ.
- Hạn chế tiêu thụ thịt đỏ đã được chứng minh là giúp xây dựng cơ bắp và tăng cân.
- Steak chứa cả leucine và creatine, chất dinh dưỡng đóng vai trò quan trọng trong việc tăng khối lượng cơ bắp. Steak và các loại thịt đỏ khác chứa cả protein và chất béo, giúp thúc đẩy tăng cân
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Benefits of the Spectrum Partnership Advantage HAWAII — Loans are now available for those affected by the storm damage in early December. MFNW does not sell our attendee lists, nor do we share them with third parties who could sell them. If you receive an email offering to sell an attendee list please delete immediately and do not click any links or reply to the spammers. 2082 Michelson Drive, Suite 400 Irvine, California 92612 There are some things you can’t learn without experience, but we hope you find everything else on our blog. © 2020, Spectrum Properties Inc. Project Management: Holistic management of capital projects and new construction At any given time, we maintain a 98%+ occupancy rate and have very low turnover from both renters and property owners. Most property managers get paid more to have people move in, so they aren’t interested in maintaining long-term relationships with renters, but Spectrum Property Management has great tenant retention rates and we work to keep owners happy by helping tenants be happy.
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Can Manchester United push cross-town rivals Man City all the way to the Premier League title this year? The Red Devils were second best to the Citizens last year, and the gulf in talent showed with a 19 point gap between the two sides. beIN MEDIA GROUP, the global sports and entertainment broadcaster, and its flagship sports channel beIN SPORTS, will broadcast three of the most highly anticipated European football matches of the season on Sunday 24th October. El Clásico, Manchester United v Liverpool and Le Classique will be broadcast live and exclusive across all 24 countries of the Middle East and North Africa (MENA). It can be followed on BeIN sports’ streaming service and also through PSG’s official television channel. Update (September 2020): beIN SPORTS NZ no longer holds the rights to the EPL in New Zealand. Spark Sport won the rights for the 2019/2020 Premier League season. You can use the same method below to watch Spark Sport NZ from anywhere in the world. Go to How to watch Spark Sport abroad to find out more.
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