Pre-Run and Post-Run Drinks
Pasinei nokuti uri kutsvaga zvokudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvinovaka muviri.
Kwekudya kwekudya mangwanani , iwe unoda mapuroteni, akaoma makhahydrates, uye fiber kupa simba uye kukubatsira iwe kuti uite nzara. Smoothies inogona kupa protein kubva mu yogurt, mukaka, kana nuts. Muchero mutsva unopa fiber uye yakaoma makhahydrates.
Kana mushure mokunge musununguka , munoda makhahydrates uye mapuroteni kuti mubatsire kuzadza magetsi uye kupa mishonga inobatsira kuvakazve misumbu yako. Puroteni inowanikwa mumukaka kana munhu zvikamu zve smoothie inopa maino acid anodikanwa apo iwe unobatsirawo kubva kumagidhahydrates kubva muchero kana juice.
Pano pane zvinomwe zvine utano, smoothies dzinotapira dzinounza mishonga uye simba rinomhanya dzinoda kusimbisa kushanda nekudzoka.
1. Banana Berry Blast
Iyi smoothie yakazara namafuta uye antioxidants, uyewo mapuroteni anobva ku yogurt.
Zvisungo :
- 1 bhanana
- 1/3 mukombe mutsva kana mazaya echando bherberries
- 1/3 mukombe tswangu yakachena kana yakaoma
- 1 cup cup yogurt
- 2/3 mukombe ice
Mirayiridzo: Isai zvishandiso mu blender uye mubatanidze kusvikira yakanyorova.
2. Watermelon Smoothie
Iyi smoothie inozorodza mushure mekutsvaira uye kunoshamisawo kuzadza. Iwe unokwanisa kuisa mavhenekeri emakona mberi kwenguva kuitira kuti ugone kugadzirisa nokukurumidza kana uchida.
Zvisungo:
- 2 makapu akachekwa mavhenekoni
- 1/2 mukombe yogurt
- 1 cup cup
Mirayiridzo: Mune blender, iyananidzai zvigadzirwa uye musanganise kusvikira yakanyarara.
3. Pineapple-Banana Smoothie
Vhura maziso ako paunenge uchinwa smoothie iyi inonaka uye inozorodza uye iwe ungangofunga kuti uri kunonoka pachiwi chinopisa. Bhanana ndiyo yakanaka ye potassium.
Cherechedza, zvisinei, kuti haina puroteni chikamu.
Zvisungo:
- 4 ice cubes
- 1 mukombe mutsva pineapple chunks
- 1 bhanana (yakakura, yakagadzirirwa ku chunks)
- 1 kapu pineapple juice
Mirayiridzo: Itai zvose zvinoshandiswa mu blender. Puree yakakwirira kusvikira yakanyarara.
4. Mandarin Orange Smoothie
Iva nemafuta akawanda e vitamini C uye ino inonaka uye ichizadza smoothie.
Zvisungo :
- 3 mandarin marangi, peeled uye unseeded
- 1/2 mukombe yogurt
- 1/4 mukombe jinisi yemuorivhi
- 1 cup cup cubes
Mirayiridzo: Itai zvose zvinoshandiswa mu blender uye musanganise kusvikira musanganiswa wekushongedzwa uumbwa.
5. Mango Smoothie
Mangos akakura mune fiber, mavitamini, zvicherwa, uye antioxidants, saka ivo chibereko chakaisvonaka chekuwedzera pane zvamunodya.
Zvisungo:
- 1 guru mango, diced uye chilled
- 1 bhanana
- 1/2 mukombe yogurt
- 1 cup mukombe wemajisi
- 6 ice cubes
Mirayiridzo: Fungidza jisi rearangi, yogurt, uye bhanana kusvika zvakanaka. Wedzera ice uye mango, ramba uchinganisa kusvikira mango isanganiswa.
6. Chokoleti uye Banana Smoothie
Zvisungo:
- 1 kapu isina-mafuta yogurt
- 1 bhanza rakasviba
- 1/4 mukombe wemukaka
- Chokoti yakasvibiswa podavira kuti inwe
Mirayiridzo: Fungidza zvose zvinoshandiswa, kunonoka sezvaunowedzera chokoti kusvikira uwana mari yako yaunoda.
7. Peanut Butter Smoothie
Puroteni mu peanut butter inoita kuti smoothie ive yakakwana kwenguva refu yekunwa doro.
Zvisungo:
- 1 mukombe pasi-mafuta vanilla kana chokoti ice cream
- 1/4 kapu mukaka wemukaka
- 2 tablespoons peanut butter
Mirayiridzo: Shandisai zvose zvinoshandiswa mu blender kusvikira yakashata.
Shoko Rinobva
A smoothie inogonawo kuva chikafu chechiedza chakanaka kana kupisa muzuva rose. Zvisinei, kana uri kutarisa calori yako yehutano , unofanirwa kufunga kuti, kunyange zvazvo ane utano, achiri nezvikori zvakawanda uye haasanganisi mishonga yakanaka. Imwe tsvina ndeyokuwedzera shandi yekare, sipinashi, kana chard. Apo iwe unogona kuguma newaini yakasvibirira, hazvizogadziri kutora zvakawanda uye kuwedzera michina.
> Kwakabva:
> Beelen M, Burke LM, Gibala MJ, van Loon L JC. Zvirongwa zvekudya zvekudya zvinokurudzira kukurumidza kuporazve; Int J Sport Nutritional Exerc Metab. 2010 Dec; 20 (6): 515-32.