Fuel Your Morning Morning Inotanga uye Pashure
Chii chaunofanira kudya usati wafamba mangwanani, uye iwe unofanira kuidya rini? Apo iwe uchitaura neshamwari dzako, munhu wose anoita seanove nemaonero akasiyana. Icho nyaya yezvokuda iwe pachako kana kuti pane mazano aunofanira kutevera here?
Kushanga Kakawanda Kwakanaka Kuti Ufambe Mangwanani
Mumuviri wako unoda mafuta kuitira kuti uve nehutano hwakanaka uye uwane zvakanakisisa kubva pakurovedza muviri, kusanganisira kufamba.
Asi zvokudya zvakanyanya zvakamirira kuchengetedza zvinogona kukusiya iwe uchinzwa usina kunetseka. Munhu mumwe nomumwe ane zvido zvakasiyana-siyana uye zvinononoka, uye zvinotarisirwawo kuti uri kure uye kuti iwe uri kufamba zvakadini. Iwe unogona kunge usingadi huni hupi hwemaminetsi gumi nemashanu nyore nyore kufamba nembwa yako. Asi iwe unoda zvimwe zvekufamba kwenguva yakareba, kufamba kwakadzika kufamba.
Usatangisa paImba isina Mimba
Iwe unofanirwa kuva nechingwa chiduku chisati chaitwa mangwanani masikati kana muviri wako wakatsanya usiku hwose. Kunyangwe iwe uri munhu anowanzopedza kudya mangwanani-ngwanani , ipa muviri wako zvimwe jisi yemichero kana kunwa kwemitambo kuti uwane mazana emakoriji kuti ushande nawo. Pasina chero makorikori akawanikwa, iwe hauzoni kushanda zvakasimba kana kwenguva refu sezvaunokwanisa. Kana chinangwa chako ndechokuita muviri wako nekufamba kwenguva, iwe unofanirwa kuva nechiedza chekudya kana yekudhakwa kwekudya.
Idya Chikafu Chadiki Chimwe Cheti Maawa matatu Usati Wavedza
Kana kudya kwako kwemazuva ari chiedza, pasi-mafuta-mafuta unogona kushanda mukati maawa matatu kusvikira maawa matatu uye uwane rubatsiro rwema calorie ane ngozi shoma yekurwadziwa kwepamuviri.
Uyewo, iva nechokwadi chokuti une mvura uye mamwe mvura kuitira kuti iwe usati watanga zuva rakasvibiswa.
Pasina kambomwa? Sarudza Carb Snack 30 kusvika 90 Maminitsi Usati Wavedza
Kana iwe uchida kudya pedyo nekupedza nguva yako yekushanda, tarisa pamakrobohydrates anotsvaga nyore nyore kuitira kukurumidza kuwedzera mafuta. Mazano ewaini iyi anosanganisira bhanki yakawanda, jisi yemichero, bhagel yakaderera kana muChirungu muffin, kana yogurt yakaderera.
Iva nechokwadi chekuisa mvura kana zvimwe mvura kuitira kuti uwane mamwe hydration pabhodhi. Kana iwe une chirwere cheshuga, shandisa nhungamiro inopiwa neboka rako rekutarisira utano paunosarudza zvaunofanira kudya.
- Kofi nemukaka kana mukaka wemarimondi
- Fruit juice
- Yogurt nezvibereko
- Hafu yebhanana
- Half bheel, English muffin, kana chidimbu chechigunwe neanotani boroti kana kuti girasi chekisiki
- Small smoothie
- Bhuku duku remhepo (kana hafu yehukuru hwakazara)
- A mutsara wesimbi inosanganiswa
- Chikamu chiduku che oatmeal
Iwe unogona kufara nguva yako yekudya yemangwanani mushure mekunge iwe wakashanda, kana kuti uve neshoko rinoshandiswa shure kwekuita basa rinosanganisira mapuroteni uye carbs kuti udzoke misumbu yako.
Mirira Maawa matatu kusvika mana Mushure mekudya kukuru musati maita kunze
Kana iwe uchida kudya kwekudya kukuru, muviri wako uchatora maawa matatu kusvika mana kuti ucheke mafuta uye mapuroteni. Zviri nani kuva nechingwa chiduku chamangwanani usati wafamba mangwanani uye kuchengetedza kudya kukuru kwekupedzisira. Kana zvisina kudaro, muviri wako uchatsausa ropa iro ringangodaro richienda kumatumbu ako kusvika mudumbu rako kuitira kuti rigone kushanda pakudya. Kana iwe ukakumbira mishonga yako kuti iite basa rakanaka , iwe unoshandura ropa kubva mudumbu rako uye kudya kunonoka.
Edzai kuona Zvinhu Zvinokubatsirai
Vanhu vanosiyana-siyana mune zvavanonyatsotsungirira kudya kana kusadya vasati vashanda.
Zvokudya zvinogara zvakanaka mukati mudumbu kana kusina kudzidzira zvinogona kubvisa kushungurudza kana gasi kana zvichisanganiswa nekurovedza muviri. Edza kushamwaridzana kwakasiyana kuti uwane izvo zvinokubatsira iwe.
> Kwakabva:
> Academy of Nutrition uye Dietetics. Kutora Nguva Yako Pre-uye Post-Workout Chikafu. www.eatright.org.