Hooray kwa exercisers! Ndibwino kudzipereka kuti mugwire ntchito, koma musaiwale kuti zomwe mumadya kale ndi zofunika. Zakudya ndi zolimbitsa thupi zikugwirizana. Pano pali zakudya zisanu ndi ziwiri zisanayambe kugwira ntchito zomwe zingakupangitseni ntchito yanu popanda kukupanizani.
Langizo: Muzichita Nthawi Yodzipereka
Yesetsani kudya ola limodzi kapena awiri musanayambe kuchita masewera olimbitsa thupi kuti thupi lanu likhale ndi nthawi yogula chakudya.
Maganizo amasiyana poyerekeza ngati ndi bwino kuchita masewera opanda kanthu: Anthu ena amati mukhoza kutentha mafuta ambiri, pamene ena amatcha kuti n'zosatheka!
Pamapeto pake, chitani zomwe zimapindulitsa thupi lanu. Ngati mulibe njala m'mawa kwambiri ndipo mumakhala bwino mukatha kuchita masewera olimbitsa thupi, pitani. Apo ayi, khalani ndi njira zabwino monga zisankho zomwe zili pansipa.
Mapuloteni a mapuloteni (Ndili ndi Malingaliro Oyenera a Kalori)
Msika umadzaza ndi mapuloteni, ndipo ena ali abwino kuposa ena. Nthawi zonse yesani malemba abwino ndikuyang'anitsitsa kuti mutsimikizire kuti pali mmodzi yekha amene akutumikira mu bar.
Pokhapokha ngati muli ndi thupi labwino kwambiri lomwe mukufuna kutentha mazana ndi mazana ambiri a calories, peĊµani kumenyana ndi mipiringidzo ndi ma calories oposa 300. Ndimakonda kupita ku mipiringidzo yomwe ili ndi makilogalamu 200 komanso pafupifupi 10 magalamu a mapuloteni. Ndine wotchuka wa zofuna zowonjezera, zomwe zimabwera mu zokoma zambiri zokometsera, kuchokera ku Blueberry Muffin ku Chocolate Chip Cookie Dough.
Pezani zitsulo pazitsulozo , kuphatikizapo zisankho zinayi zabwino!
100-Kalori Mapake a Mtedza
Mtedza uli ndi zakudya zambiri zofunika kuti zikhale zozizwitsa. Mitedza ina, monga amondi, ingakuthandizeni kuchepa ! Koma ali ndi calorie wambiri. Ndichifukwa chake ndimakonda mapaketi omwe ali ndi magawo zana limodzi.
N'zosavuta kuti mupite mumtunda ngati simunapangidweko pang'ono. Mapaketi awiriwa ndi zipatso zabwino kwambiri, monga (zomwe ndimakonda) maapulo a Fuji.
Banana Ndi Bokosi la Nkhumba
Nthomba ndi BFF yophunzitsa. Zili ndi kuchuluka kwa shuga, mafuta osokoneza bongo. Ndipo potaziyamu mu banki sizisungidwa mu dongosolo lanu kwa nthawi yayitali, kotero inu mumatha kuzigwiritsa ntchito pa nthawi yopuma. Sakanizani pangwani mafuta (supuni 1) ndikusangalala. Tsopano mwakonzeka kukweza zolemera!
Zakudya Zamafuta Zachigiriki Zopanda Mafuta ndi Mbewu Chia
Chotukuka ichi ndi chodabwitsa! Sikuti ndi zokoma zokha, koma zimaphatikizaponso ma macronutrients atatu. (Macro chiyani? Ndiloleni ndifotokoze ).
Yogurt imadzaza ndi mapuloteni, zipatso zimakhala ndi carbs, ndipo mbewu za chia zimapereka mafuta anu abwino. Pewani. Mmalo mwa nthanga za chia, mukhoza kusakaniza mu supuni ya mtedza wokomedwa. Sintha izo, monga momwe mumachitira ndi cardio ndi maphunziro amphamvu!
DIY Smoothies
S smoothie ikhoza kukhala yowonongeka bwino, pokhapokha mutakhala ozindikira momwe mumamangidwira. Ena a smoothies ndiwo omwe amawononga zakudya, odzaza shuga ndi mafuta. Samalani omwe amagulitsidwa m'masitolo a smoothie! Bote lanu lokongola ndikulumphira anu smoothies panyumba pogwiritsa ntchito zipatso zenizeni, mkaka wa amondi, ndi zina zambiri.
Oatmeal
Mtundu woyenera wa oatmeal-kuganiza zitsulo-kudula kapena kachitidwe kachikale, osati mafuta otukuka osowa-ndizobwino asanayambe kugwira ntchito. Mafuta onse a tirigu amamasula carbs pang'onopang'ono kulowa m'dongosolo lanu, kotero mukhale olimbika kwa kanthawi. Mabala ophweka ngati amphine ndi mikate yoyera, pambali inayo, amachititsa kuti sizingatheke ndipo sitingapewe shuga m'magazi.
Zophika usiku wonse zimakhala zazikulu kwambiri chifukwa izi sizikumveka ngati zolemetsa monga oats ophika. Awapeni!
Mbalame Yamphongo Yowonongeka Ndi Tchizi Chochepetsedwa
Zakudya zam'nyumba zazing'ono zamakono zimakhala zangwiro ngati mukusowa kowonjezera pang'ono. Mukhoza kupanga izi mu microwave !
Kungothamanga zitsulo pamodzi mu mugaga, ndi nuke mpaka itaikidwa. Ngati kukangogwira ntchito kunali kofulumira komanso kosavuta.
Ndikudabwa kuti mudzadye chiyani mukadzayamba kugwira ntchito? Ndakuphimba iwe !