| Macronutrient | % of Calories | Key Sources for Weight Gain | |---------------|---------------|-----------------------------| | Protein | 25–30% | Chicken, eggs, yogurt, legumes, protein powders | | Carbohydrates | 45–55% | Rice, oats, potatoes, bananas, dried fruits | | Fats | 20–30% | Nuts, peanut butter, avocado, olive oil |
Note: Higher protein intake supports muscle synthesis when combined with resistance exercise. selka olish sirlari work
Har bir bosqichdan so‘ng natijani tahlil qilib, xato va zaif tomonlarni aniqlash kerak: | Macronutrient | % of Calories | Key
Anchor text – bu havola bosiladigan matn (masalan, "batafsil ma’lumot"). Bu yerda ham o‘z sirlari bor: selka olish sirlari work