Tihrawl siam nana chawtha

Gym-a kala, rit chawi hi tihrawl siamna tha tak a ni a, chumi piah lamah kan ei leh in te, kan ei leh in dan te, a hunbi te pawh a pawimawh vek a ni. Tihrawl siam nan chuan solid protein, mawm hrisel chi, carbs dik te pawh a ngai a ni. Eitur dik hriat a pawimawh a, chutiang bawkin ei hun dik hriat tel a pawimawh bawk. Tun tumah hian Times of India-in tihrawl siam nana chawtha ni a an sawi te kan rawn lang e.
1. Ar awm-ti: Arsa, chutah pawh a awm-ti (chicken breast)-a hian protein a tam a, thau a awm mang lo thung a, chuvangin workout zawh hnua eitur tha tak a ni. Chutihrualin ei chintawk hriat a pawimawh a, tum khatah ei theuh kher tur a ni lo. Gym lama chet hma emaw chet zawh hnuah emaw ei a pawi lo ve ve a, a siamdanah pawh kan tui tihdana siam mai tur a ni. Gym zawh hnua kan ei dawn chuan brown rice emaw kawlbahra emaw nen ei pawlh ila, kan recover chak lehzual ang.
2. Greek yogurt: Greek yogurt/dahi hian protein a pai tam a, amino acid a pai tam bawk. Greek yogurt-ah hian yogurt pangngai aiin a letin protein a tam zawk bawk. Workout zawha ei atan a tha khawp mai. Greek yogurt hi kan nei lo a nih pawhin yogurt/dahi pangngai pawh a pawi chuang lo, mahse, chini a tihthlum loh tur a ni.
3. Artui: Tihrawl siam duh tan chuan artui hi chawtha berte zinga mi a ni. Amino acid a tam a, vitamin B12, vitamin D leh fats hrisel chi a tam bawk a, workout zawha ei atan a tha hle. Artui chu a kan emaw a chhum emaw pawhin a pawi lo, mahse, a kanna tel erawh hman dan thiam a tha.
4. Salmon: India-ah chuan Rawas hi kan salmon neih a ni mai a, hetiang sangha hian protein a pai tam hle a, omega-3 fatty acid a pai tam bawk a, tihrawl siamthatu a ni. Salmon chu kar khatah tum thum vel tal chawhmeh pui berah nei thei ila a tha hle.
5. Cottage cheese (paneer): Paneer emaw cottage cheese emaw hian protein a pai tam a, taksain muang changin a paitawih a, chuvangin tihrawl-in chaw a hmu rei bik. Zanriah atan hmang thei ila a tha hle.
6. Nuts & seeds: Nut leh thil chi (seed) te hian protein, fats hrisel chi leh magnesium an pai hnem a, tihrawl mai bakah nerve tana chawtha an ni. Protein pai tam lamah a ber chu an ni lo nain thahrui siamtu niin nutrient an pai hnem. Chaw ei inkara hmawmsawm atan a tha.
7. Ei hun: Chawtha pawh a ei hun hriat a pawimawh a, kan workout zawh atanga minute 30-90 chhungin protein leh carb ei ngei tum tur a ni. Arsa, salmon leh Greek yogurt leh kawlbahra te ei thei ila, hei hi workout zawh recovery atan a tha le. Breakfast-ah artui, lunch-ah Greek yogurt leh zanriaha cottage cheese/paneer ei tel theih a tha.