Hooray for exercisers! Zvakanaka kuzvipira kushanda, asi usakanganwa kuti zvakakosha chii chaunodya kare. Kudya uye kurovedza muviri zvinowirirana. Pano pane zvinomwe zvinotanga kushandiswa kwekudya zvinokuvadza basa rako pasina kukuyera pasi.
Zano: Dzidzirai Nguva
Edza kudya imwe nguva kana maviri usati watanga kuitira kuti muviri wako uwane nguva yekucheka zvokudya.
Mifungiro yakasiyana-siyana maererano nekutenda kuti zvakanaka here kushandisa muviri usina chinhu: Vamwe vanhu vanoti iwe unogona kupisa mafuta akawanda nenzira iyi, apo vamwe vanoti izvi hazvina maturo zvachose!
Pakupedzisira, itai izvo zvinoshanda zvakanaka mumuviri wenyu. Kana iwe usiri nzara mangwanani-ngwanani uye uchinzwa zvakanaka pashure pokunge uchitevedzera, enda. Zvimwe zvisingaiti, tanidza nehuchenjeri sarudzo sekusarudzwa pasi apa.
MaProteine Bhabhi (Nekodori Yakakodzera Kuda)
Misika yacho yakazara nemaprotheni, uye vamwe vari nani kudarika mamwe. Nguva dzose chengeta mabhii ezvekudya uye tarisa zvakasimba kuti uone kuti pane chete inoshumira mubha.
Kunze kwekuti iwe uri kunyatsonaka muviri wakagadzirira kupisa mazana nemazana emakoriyori, usapinda kuvhara pamabhairi ane mazana matatu emakori. Ndinowanzoenda kumapuranga ane mazana mazana maviri emakirori uye zvinenge 10 gramu eprotini. Ndine fan of Quest bars, iyo inopinda mune zvakawanda zvakasvibisa zvinonaka, kubva kuBlueberry Muffin kune Chocolate Chip Cookie Dough.
Tora chikoro pane iyo mizariro , pamwe nezvimwe zvinokwana zvina zvakanaka!
100-Calorie Packs of Nuts
Nutswe ane zvizhinji zvezvimiti zvinodiwa kuitira mafuta. Mimwe marimu, akafanana nemarumondi, anogona kukubatsira kuti ureruke ! Asi ivo vakanyanyisa koriori. Ndicho chikonzero ndinoda zvikamu zvakarongedzwa-chikamu nemakori zana rimwe nerimwe.
Zviri nyore kuti uende panze kana usina kutariswa maitiro ekugadzirisa! Aya mapepa maviri pamwe nehupamhi-fibiti michero, se (inondida) mapuji e Fuji.
Banana Nechipfuva Peanut
Bhanana ndeye BFF yokudzidzisa. Izvo zvine zvakanyatsonaka zveglucose, aka musisi mafuta. Uye potassium mubhanana haisi kuchengetwa mumutambo wako kwenguva refu, saka iwe unokwanisa kuishandisa panguva yekushanda kwako. Smear pane zvishoma zvepanate bhotela (inenge 1 kipuni) uye unakidzwe. Iye zvino wava kugadzirira kusimudza zvimwe zviyero!
Fat-Free Greek Yogurt Nemakwenzi uye Chia Mbeu
Iyi nyoka inotyisa! Haisi kungofadza chete, asi inosanganisira zvose macronutrients matatu. (Macro chii? Rega ndikutsanangurire ).
Iyo yogurt yakazara mapuroteni, mabriji ane carbs, uye mbeu dzechia inopa mafuta ako ane utano. Boom. Panzvimbo pezvii mbeu, unogona kusanganiswa mupuniki yevungu yakakoswa. Shandura iyo, sezvamunoita ne cardio uye simba!
DIY Smoothies
A smoothie inogona kuva yakakwana yekutanga kushanda, iyo chero bedzi iwe wakachenjera pamusoro pekuti unoivaka sei. Mamwe smoothies ndeyekudya vanoparadza muvanze, vakazara neshuga uye mafuta. Rangarira avo vanotengeswa pazvitoro smoothie! Bheji yako yakanakisisa ndeyokurova zvipfeko zvako pamba uchishandisa michero chaiyo, mukaka wemamondi, nezvimwewo.
Oatmeal
Mhando yakakodzera ye oatmeal-funga simbi-akacheka kana yakwegura-kwete, kwete sutu yemazuva ano-yakanaka musati wadzidzira. Zvose-zviyo oats zvinosunungura carbs zvishoma nezvishoma kupinda mumutambo wako, saka iwe unogara wakagadzirirwa kwechinguva. Zvine ma carbs zvakangofanana semafuta uye mikoro mutsvuku, kune rumwe rutivi, zvinokonzera tsvina isina kudiwa uye isingadzivisiki inodonha mune shuga yeropa.
Chilled oat usiku hukuru hunonyanya kukosha nokuda kweizvi nokuti havanzwi sekutambudzika sekupisa kunopisa oats. Vapei!
Yakaputika Egg Whites Uye Yakaderedzwa-Fat Cheese
Izvi zvakaderera-calori zvokudya zvishoma zvakakwana kana iwe uchingodikanwa puroteni shoma. Unogona kuita izvi mu microwave !
Kungosvina zvishandiso pamwe chete mumuginhi, uye nuke kusvikira yaiswa. Kana kungobuda kunze kwaingova kungokurumidza uye nyore.
Anofungisisa kuti chii chaunofanira kudya shure kwekushanda? Ndakufukidza iwe !