Zvingangodaro zuva guru rebasa, kumhanya mushure mevana kana kungova kupisa kwezhizha, kazhinji kunonzwa sokunge kupera kunotora. Zvinoita sokuti iwe unoda kuisa tsoka dzako kumusoro uye kutora nguva shomanana kana kuti kuwana kuwana nyoka kuti ikupe kukurumidza kwesimba. Chokwadi ndechokuti haisi nguva yakakwana yekuita bhizimisi uye nyoka isina kunaka inogona kukusiya wakaneta kupfuura kare.
Nenguva isipi mhinduro yacho iri nyore kupfuura iwe unogona kufunga. Pane zvakawanda zvekudya zvinowedzera simba remuviri wako, izvo zvine utano uye zvinonaka, zvakare. Nokuwedzera zvikafu izvi kune zuva rako iwe une chokwadi kupa muviri wako mafuta kunoda kuramba uchienda. Kwete iwe chete unonzwa uchinge wakamuka asi iwe ucharamba uchingobhadharwa kwenguva yakati youya!
Mvura
Kuchengetedza hydrated chinhu chinokosha kuti urambe wakamuka uye wakangwarira. Neine makumi matanhatu kubva muzana yemuviri wedu unoitwa nemvura, hazvishamisi kuti munhu anoda kuramba achimwa kunwa nyama, ubongo, uye mutsvuku. Kutsvakurudza kunoratidza kuti kushaya mvura kunononoka kunonoka kushandiswa kwemasabolism asi kunopedza simba rako. Nokudaro kunwa magirazi 6-8 emvura pazuva uye kuva nechokwadi kuti uchatora girazi paunotanga kunzwa uine usimbe, zvinogona kukubatsira kuti uwedzere.
Greek Yogurt
Ichi chikafu, chikafu-calcium-chikafu chakakwirira mumapuroteni uye chakasviba mune shuga pane yogariti yemagariro. Nokuwedzera izvi kune zuva rako, iwe une chokwadi chokugutsa nzara uye kupa muviri wako kusimudzira nesimba kuitira kuti ugare uchienda.
Kune avo vane utachiona hwemisi, zvinokosha kusarudza mairi asina zveku yogurt izvo zvakaderera mune shuga. Semuenzaniso, soy yogurt inogadzirwa neprotini yakakwana inopa utano hunokosha uye inosimudzira simba zvakare.
Nuts uye Mbeu
Mazana emarumondi, mafuta epepanut paapuro, mbeu yepukanana kana musanganiswa wezvikwata zvinogona kungoerekana zvarova.
Zvose izvi zvinotapira zvinowedzera muprotheni nemafuta, kwete kutaura nezvekuravira. Ramba uchifunga kuti nuts uye mbeu inopa muviri muviri mukuru wemafuta ane utano, chibereko chisingakuiti "mafuta" asi chinokubatsira kuti unzwe wakagutsikana uye upe uropi hwako. Chikamu chekutora ndicho chinhu chinokosha, sezvavari kukwirira mumakorikori, asi izvi zvinotapira zvinokodzera kuwedzera kudya kwako. Izvo zvinokonzera marimu zvinogona kuwedzera kuwedzera zuva bhoturu, iyo inonzi peanut butter inoshandiswa kubva kumbeu yezuva. Iyi nut butter alternative inopa mhando yakafanana yepuroteni nemafuta.
Apples
Tsvuku, tsvuku kana kuti ruvara hazvina basa kuti maapuro akasiyana siyana aunosarudza. Zvidzidzo zvinoratidza kuti apuro ichapa muviri muviri une simba refu-refu kupfuura mukombe wekofi. Maapulo ane pfuma mu fructose, iyo inotora nguva yakareba kuti ichishongedze muglucose, ichiita kuti uve nesimba guru. Kudya apuro kunokupa glucose inopa muviri wako kweawa kana kupfuura.
Bananas
Akapfuma mu potassium, chibereko ichi chinopa mukana unogutsa pamwe chete nemasimba emasimba. Izvo zvizere nemakhahydrates uye ushuga chaiwo, izvo zvinokupa simba rakawanda raunoda. Zvingave zvidyiwa dzoga, zvakasanganiswa mu smoothie kana kuti zvigadziriswa ne nut butter, zvinoratidzika kunge zvarova panzvimbo yacho.
Sipinachi kana Kale
Aya mavara ane mashizha ndiwo anowedzera zvakakwana kune chero kudya, kana kunyange sechingwa. Uchitakura neB vitamini uye fiber, zvinokusimbisa iwe unonakidzwa nerudo rwavo. Vapfumi vanogadzirisa zve antioxidants vanobatsirawo kusimudzira manzwiro evanhu uye kudzivirira huropi kurwisa radicals.
Dark Chocolate
Iyi inonaka yakanaka inonaka ichaita zvinyengeri mushure mekudya kwemasikati kana kudya kwemanheru, kana kunyange kana uri kutsvaga chimwe chinhu chekutsvaga-me-up nokukurumidza. Chokotikiti yerima ine theobromine, inowanzosimudzira, inopa muviri wako kusimudzira. Kuti uve nepfuma yakawanda inosarudza imwe ine 70% kana kuti yakawanda yekodao. Kune avo vane zvirwere, carob inogona kunge yakakodzera.
Carob inotakurwa mu pectin uye fiber, iyo inobatsira kuchengetedza utachiona hwehuga hwakasimba, uye hugutsa iyo iyo inotapira dzino.
Oranges
Vitamin C inenge yakaratidzwa kuti ipe muviri wako simba rakawanda nekukanda okisijeni mumuviri wako uye kusvika kuuropi yako. Saka icho chakanaka chisarudzo pane kusarudza chinotapira chinotapira rearinwa sekudya kukuru. Kunhuwirira kweanamoni kwakawanikwa kuve kunotinyaradza, zvichiita kuti unzwe wakasununguka uye unozorodzwa.
Mazai
Iyi simba guru rine simba rakazara nemaprotein, zinc, uye iron. Iyi proteine yakawanikwa kuti inopa simba rakasimba, uyewo satiety uye kukwanisa kupisa misungo yako. Bata egg rakaoma yakabikwa sechikamu chekudya kwako chamangwanani, kana kunyange semasikati masikati! Kune avooric mazai zvingave zvakakosha kuwana imwe puroteni yakasarudzika, yakadai sehove kana huku, kuti uwedzere pane zvekudya zvako sechinhu chinokwanisa simba.
Usadzokera shure uye kurega kukwegura kutora, panzvimbo yaunofunga kuti uwane simba rinopisa uye ramba uchienda!