Nzira Yokuchengetedza Sei Gungwa Rakagadzirira
Iwe haufaniri kuva mufananisi wekufananidzira kana unyanzvi kuti uone sewe. Zvose zvinotanga kudya kudya zvakasiyana-siyana zvekudya-zvakasvibiswa pamwe chete nekurovedza muviri nguva dzose kune muviri wegungwa-wakagadzirira.
Idya Zvakakodzera Kwegungwa Rakagadzirira
Kudya kodzero yekuwana muviri unoda haufaniri kunge wakaoma. Kushanda kwevashandi havafaniri kudya chinhu chakanaka kana magic kuti vawane muviri wakaonda. Izvi zvinotevera ruzivo rwezvokudya zvinovaka muviri zvakakwana uye mazano ezvekudya zvinozoita kuti iwe gungwa ugare wakagadzirira gore rose.
Oats Inogadzira Fat Burning Fiber
Oats ari pamenyu yevanenge vese vashandi vehutano. Icho chishandiso chakavanzika chemasimba, mafuta anopisa, uye ane zvikafu zvinonaka.
Oats vanoita basa rakakura risati rapora uye vari mu fiber kuti vabatsire nekudya uye kuderedza kuputika. Oats izvokudya-zvinodhaka uye inopa maawa akawanda.
Izvo hazvishamisi kuti oats ari pamusoro pegumi gumi dzehutano hwemafitness nevatambi zvakafanana.
Mazai Great Protein
Mazai ndiwo mumwe anofanirwa-pro anodiwa uye mukuru mushure mekushanda zvokudya . Izvo zvizere nemapurotini uye michina yakawanda yemazino. Vatsvene ndivo chikamu chakanakidzwa chevashandi vehutano nejecha dzinodyiwa mumoderation.
Mazai anobatsira nemisimba kugona uye inobatsira kuveza muviri wakaoma uye wezwi. Musefu anonyatsogadzirwa mukicheni ane iri nyore mapuroteni anokwanisa kugadzirwa nenzira dzakawanda dzinofadza.
Chero yakabikwa nemazana ekubika kubika kana kuputirwa mumupanga, mazai akakwirira pane zvakakodzera-pro kudya urongwa.
Idya Miriwo Yenyu KuMuviri Mukuru
Vashandi vemazvikokota vanoisa muviri wavo wakanaka mberi vari kudya miriwo zuva rega rega. Miti yakadai se broccoli uye sipinashi ine mishonga yakanyanyisa zvokudya zvepamusoro. Vanopa huwandu hwehutano hunobatsira uye vanobatsira kuchengetedza muviri wakaonda.
Miviri mikuru inogadzirwa nehutano hwehutano. Miti nemidhi zvakatsvakwa zvikuru-shure kwezvinhu zvekudya zvemafitness. Greens imwe yezvokudya zvakanakisisa zvekuwana nokuchengetedza muviri wako wakanaka.
Apple izuva inosvibisa mafuta
Chimwe chikafu chinoshandiswa kuchengetedza muviri we toned gore rose kune michero yakafanana nemaapuro. Vanonakidza zvakakosha, vane michina yakawanda uye yakakwirira mufiber.
Vazhinji vashandi vehutano vanoziva maapuro anokurudzira metabolism uye rubatsiro muhuni dzinopisa. Vanoita chikafu chisati chava kunyanya kushandiswa uye maapuro akanaka kuti ave nenguva chero ipi zvayo yekutsvaga-me-up.
Lean Proteins for Muscle Development
Kuwanda kwehutano hwakanaka hunochengetedza zvakagadzikana zvakakosha mapuroteni akaita sehuku kana kuti kuruoko rwemaoko uye unodya zuva rega rega kuti uchengetedze mashoma. Vamwe vanozotenga mapuroteni ekutengeserana akafanana nemagetsi e whey uye whey zvisikwa zvekuti zviri nyore kuti zviite mapuroteni shakes.
Pasinei nehupi, mapuroteni ari pamusoro gumi gumi ezvokudya zvekudya kwegungwa rakagadzirira. Amino acids ndiyo zvivako zvepuroteni iyo muviri inoshandisa kuporesa, kugadzirisa nekuvaka maziso akanaka.
Idya Utano Hwakanaka Hwekupisa Moto Fat
Vazhinji vashandi vehutano vanoziva kuti mafuta ane utano zvechokwadi anobatsira mukupisa mafuta. Asisisiri rap rap yakaipa , mafuta akaita peanut butter, avocado uye maorivhi ari pakati pezvokudya zvine gumi zvekudya kwemuviri wakaonda.
Mafuta anopa utano anobatsira nekugadzirisa zvirwere uye kukurudzira satiety kuderedza kudya kwepamusoro. Chiedza chinopenya chinokonzerwa nekudya mafuta anopa utano uye zvinokosha kuti uwane mafungiro uye vashandi zvakafanana.
Inwa Zvakawanda Mvura
Izvi zvinogona kunge pasina-brainer uye inozivikanwa zvikuru kuti vashandi vehutano, mienzaniso, uye vatambi vanonwa matani emvura.
Mvura inochengetedza muviri unofungidzirwa uye unoputika wehupfu. Mitumbi yakanaka inoda hydration inotanga kubva mukati mukati.
Mvura inokurudzirawo kushandiswa kwemasabolism uye inobatanidza nokupisa mafuta zvakanyanya. Iyo inobatsirawo nenzira yakakodzera yekudya uye inoderedza kubhururuka.
Mvura ibhii rakavanzika remuviri wakanaka uye wakagwinya.
Mafuta Oorivhi Anovandudza Moyo Wemweya
Mafuta anozora mafuta omuorivhi uye mishonga yegungwa yakave yakashongedza saladhi kune vashandi vehutano. Izvo zvinokosha zvekudya uye zvinobatsira zvemafuta emuorivhi zvinowedzera uye hazvishamisi kuti mafuta ane utano anorayirwa kuti apedzwe zuva rega rega.
Miviri mikuru inoda mwoyo wakachena nemafuta emuorivhi mafuta ane utano kuti abatsire kuita izvozvo.
Edya Fatty Fish Dzimwe Nyaya Nevhiki
Kurasikirwa kwevashandi uye mienzaniso kune chikamu chavo chakanaka chehove dzakawanda kuitira kuchengetedza gungwa rakagadzirira muviri. Fatty hove yakadai saarimoni ine omega-3 mafuta inoratidzwa kupisa mafuta zvakanyanya.
Fatty hove inoratidzirwa kuti iwedzere kushandiswa kwemasabolism uye inokurudzira mafuta anonyanya kupisa. Iyo inewo humwe humwe hutano hwehutano hunotsanangura kuti nei kudya hove kunofanirwa kune muviri wakaonda uye wakagwinya.
Kudya Zvokudya Kunogona Kutibatsira Kuti Tirambe Tichifara
Kurasikirwa kwevashandi uye mienzaniso vanoita zvakanaka, asi chakavanzika chinoramba chichinyatsogadzirisa nezvazvo. Zvido zveunhu mumwe nomumwe zvakasiyana kubva pane zvinotapira zvinonaka.
Caloric kudya ichiri chikonzero. Chirwere chepfungwa chinowedzera huchaisa pfungwa kune zvakakosha zvezvinhu zvinoshandiswa uye zviyero zvizere. Kuzvikudza hakuzoendeswa kune zvakanyanya. Muenzaniso wakanaka ndiko kudya imwe itsva yakabikwa brownie pane peji yose.
Kudya zvokudya kunonzi kunobatsira kuti tirambe tiri munzira uye tifare zvakanaka muupenyu.
Beach Body Tips uye Tricks
Vashandi vemazuva ano uye vashandi vanotevera matanho mashomanana ekuchengetedza miviri yavo yakawanda gore rose. Izvo zvinotevera pamusoro pegumi gumi mazano uye mazano achabatsira:
- Chikamu chekutonga: verenga mavara uye uenzanise zvikamu zvakakodzera. Usadzokera shure kune zvimwe.
- Zviduku zviduku: idya mapepa ezvokudya zvemasikati panzvimbo pekudya kwemashoko makuru ekudya kuti usanyanya kudya.
- Isa pakudya kuti uende: usazvinyima zvokudya nekutsvaira hutano hwakanaka kana kunyorera muhomwe yako.
- Pheka kumba: Iva nekutonga kwezvamunodya, kuderedza mafuta akazara uye zvokudya zvakanyanya zve sodium.
- Kurega doro: kuderedza kana kubvisa doro kunogona kuderedza iyo yeinline uye kugadzirisa hutano huzhinji.
- Kudzidzira muviri: 3-5 kavhiki pavhiki uye kwemaminitsi makumi matatu kusvika paawa imwe kuti uve nehutano hwakanaka.
Sources:
cdc.org, Utano Hwakanaka Hwehutano Hwehutano, 5/15/15
National Academy of Sports Mushonga, Kuputsa Kurasikirwa Kwako Kurasika, Fabio Comana, MA. MS, NASM, 5/14
National Academy of Sports Mishonga, Nzira Dzakanaka Zvokudya, Fabio Comana, MA, MS, 12/15