Kuwedzera Kushanda Kwako
Pasinei nokuti chinangwa chako chireru, kurasikirwa kana kutora muviri , izvo unodya usati waita zvekuita muviri zvinogona kuita kuti musiyano pakati pesimba, zvichida kunyange peppy, kushanda uye wakaneta, kutarisa-pa-yako-kurinda-maminitsi mashanu-kupedza muviri . Tevedzera izvi zvinyorwa zvinyorwa zvekudya kwakanakisisa kwekurema nekurehwa.
- Quiz: Zvokudya Zvako Zvinorevei Nezvako?
Early Morning Munchies
Kana iwe uchida kushanda kwemangwanani (musati muviri wako uine mukana wokupikisa), edza kuvhara pane chimwe chinhu kuti urege kunzwa uchinetseka uye uine nzara. Kushandisa pasimba risina chinhu , pasinei nenhema, hazvireve kuti iwe unopisa mafuta akawanda, kunyanya kana iwe uine nzara yekuita basa.
Iva nechokwadi chokuti iwe unobvumira nguva yakakwana yekuchera kuitira kuti iwe usapindira-kuruka kana, zvakanyanya, kuora mwoyo. Edza zvinotevera:
- Kana uri kudzidzira mukati meawa imwe mushure mekunge wamuka, idya mazana makore makumi matatu nemazana matatu. Edza s smoothie, yogurt-granola yakakwana, oatmeal ye, kana iwe usingakwanisi kudumbuka mangwanani, edza jisi rearangi kana kunwa kwemitambo
- Dzivisa mafuta akawanda kana mapuroteni , sezvo izvi zvinotora nguva yakareba kuti zvidye. Sirasi yakajeka (semvura) inobata zvakakurumidza, asi inogona kukonzera kukurumidza nekuwira muhuga yeropa, iyo inogona kuita kuti uneta.
- Mabheji akakanakisisa ekudya kwemanheru : Zviyo zvose zvezviyo, mazambiringa akaomeswa, mabhanana, kana kuti kudya kwakasviba sezvinwiwa zvemitambo kana soro yakakwirira. Zvandinoda: gorola yakaderera-mafuta ine ganda rekotanga kaviri maminitsi ndisati ndatanga mangwanani. Iwe unogona kufunga kuti peanut butter is fattening, asi mafuta anonzi monounsaturated akanaka kumumuviri uye achakuchengetedza uzere, izvo zvinobatsira nekurasikirwa nekurema.
Lunchtime Workouts
Pamangwanani emangwanani, mangwanani-ngwanani ingangodaro isingakanganwiki. Kuti urege kushaya nzara kurwadziwa uye kuneta panguva yako yekushanda kwemasikati, edza izvi:
- Rimwe kana maawa maviri usati wapedza kudya, idya kudya kwakaringana kunenge kwakapoteredza 300-400 makori.
- Zvakare, usapinda mafuta akakwirira uye / kana yakakwirira mapuroteni , uye unamatira kune chimwe chinhu chakange chakasviba 60% carbs, 20% protein uye 20% mafuta.
- Bets rakanakisisa : Kudya kushandiswa kunodengenyeka kana mabhagi, yogurt, chibereko (chitsva kana chakaomeswa), oatmeal kana turkey cheese sandwich. Zvandinoda: yogurt yakasanganiswa nezvibereko zvitsva uye yakagadzirwa ne granola. Yum!
- Kana iwe uchinge uine mukana wekudya usati wadzidzira , ita nechokwadi kuti unodya kudya kwakaringana mushure mekuita basa rako kugadzirisa muviri wako nekudzorera simba rako.
Pashure pebasa
(Yawn). Iwe uri munzira kuenda kumitambo uye iwe unonzwa nzara. Ko motokari yako inofanirwa kuvhara motokari yako nenzira yeBurger King iri pedyo here? Ndizvo nokuti kudya kwemasikati kwaive nguva refu yapfuura uye muviri wako uri kunze kwegasi. Edza IZVI:
- 2-3 maawa musati maenda mubasa, idya zvokudya zviduku, zvakaenzana zvinenge mazana mana kusvika ku500 makori.
- Mabheji akakwirira : Cheese uye mapanga, cottage cheese uye veggies, michero pamwe nehura yose muffin, kana bar Snickers (oops ... sei iyo inopinda imomo?). Zvandinoda: Mutsara wekasi nemafuta anonzi Triscuits uye zviduku zvinyorwa zvemamandine.
Mushure mekuita basa
Paunenge wapedza kudzidzira, unofanirwa kudzorera mvura uye mvura uye muviri wako kuitira kuti muviri wako uwanezve kubva pakudzidzira kwako. Tsvakurudzo dzezvesayenzi dzinogona kuvhiringidza chaizvo izvo zvingadye, asi kazhinji zvinoratidza kuti kudya kudya kwecarbs, mapuroteni nemafuta mumashure ako kushanda kudya kunobatsira kuti uwanezve.
Yedu Yemutano Mishonga Inotungamira ine zvese zvaunoda kuziva pamusoro pekunge Uchitevedza Kuvandudza Zvokudya uye Zvokudya Zvokudya .
Kunobva:
American Council on Exercise. ACE Personal Trainer Manual, 3rd Edition . San Diego: American Council on Exercise, 2003.