Kuti uwane huwandu kubva pakudzidziswa, iwe unofanirwa kuripa chikamu chakanaka chemagetsi musati makirasi. Iwe haugoni kuzviita pane chisina chinhu chiri mudumbu.
Iwe usati wapinda muimba, iwe unofanirwa kuve nechokwadi chokuti muviri wakagamuchira huwandu hwakawanda hweproteine uye makhahydrates. Vachapa simba uye simba munguva yekurovedza, uye mushure mekunge ichatsigira kutanga kupora kwemasumbu.
1. Bhanana
Iine nhamba yakawanda ye-high-speed carbohydrates, inopa muviri muviri. Vanhu vanoda kufambisa mangwanani uye kudarika mangwanani-ngwanani, vanachiremba vanokurudzira zvakasimba kudya bhanana vasati vapinda muimba. Nokuda kwehupenyu hwekudzidzira, achavapa mapuroteni anodiwa kuvaka nekudzorera musumbu. Uye kwete kuti urege kurasikirwa ne "banana", zvinoda kudya zvakakwana kweawa nehafu mushure mekudya michero.
2. Oatmeal
Oats akazara mumakhahydrates. Kupinda muropa, vanozadza muviri nemasimba. Kana kazhinji oatmeal isingakoshi kwauri, edza kuigadzira maererano nechimwe chikafu chinokosha.
3. Caffeine
Kuvonga caffeine, simba rakawanda rinobudiswa, muviri unononoka zvakaneta, uye maitiro ekupisa anowedzera. Nokudaro, vazhinji vanodya nutriti vanokurudzira kunwa mukombe we espresso vasati vadzidziswa.
4. Zvibereko smoothies
Haisi kungofadza chete, asiwo inokosha chaizvo. Zvibereko smoothies zvine mukana mukuru weproteinini yakakwirira. Cocktails dzinokurumidza kudyiwa, nekuda kwekuti ma gidhihydrates anotanga kuita maminetsi gumi nemashanu. Izvi zvinopa kuputika kwesimba nguva dzose.
Kubika smoothies kunogona kuva nekuwedzerwa kweoat flakes, chia, mukaka wekakhuni, Greek yogurt, chinanasi. Mushonga unonaka kwazvo - blueberries nebhanana, mafuta emuarmond, juisi. Panzvimbo yebhuruu yebhuruu unogona kutora uchi. Zvose zvikamu zvakasanganiswa ne blender uye doro rakagadzirira!
5. Chickpeas
Zviri nyore uye zvinonaka zvinonaka. Zvose zvaunoda kuti udzorere simba rako ndeyekudya 1/3 kana 1/4 mukombe wechickpeas. Gourmets kazhinji nguva yehairi ine juimu.
6. Oki vatsvene
Mafuta ari mukati mehuni inogadziriswa zvishoma nezvishoma, naizvozvo kana iwe ukadya mazai ose usati watanga kudzidziswa, iwe unonzwa usina kunetseka. Chimwe chinhu - mapuroteni ari maitiro akachena. Mafuta mavari haasipo, asi simba chete!
7. Zvibereko zvakaoma
Izvi zvinokurumidza kutsanya, asi simba rekudya. Mimwe michero yakaomeswa yakaomeswa, uye iwe pakarepo unonzwa kuwedzerwa kwesimba. Chikamu chegirazi, uye mukudzidzira iwe uchava mhuka huru.
8. Gorosi kubva pachingwa chakazara chezviyo
Mune mbeu yakazara ine huwandu hwe fiber, iyo ichapa simba guru rekuita basa rese. Kuti urege kuva ne "musina kupfeka", iwe unogona kuwedzera chiGiriki yoghurt uye pistachios kune ndiro.
9. Chizi yehadzi uye ruvara rutsvuku
Zvokudya zvakadaro zvinozadza muviri nemhepo yakawanda inobatsira, asi panguva imwe chete kune anenge asina mafuta mairi. Makedhihydrates akakomba kubva mujisi anopa vivacity, uye mapuroteni anobva kune chicken anokonzera kukurumidza kupora kwemashure mushure memakirasi. Murasi, kana uchida, unogona kuchinjwa ne quinoa, mbatata kana miriwo. Zvimwe zvekudya zvichagadzirwa kwenguva refu uye panguva yekurovedza muviri ichapa manzwiro ekurwadziwa mukati mudumbu.
10. ChiGiriki yoghurt
Mu yogurt yechiGiriki mukuenzanisa neanogara kazhinji purotini yakawanda uye shuga shoma. Simba uye zvokudya zvidiki ndizvo zvaunoda usati wadzidziswa.
11. Maca
Pepviavian poppy haingowedzera huwandu hwehutano uye kutsungirira, asi inewo humwe humwe hutano hunobatsira. Vatambi vakawanda vanodya poppy musati mutezo, kuti vawedzere kushanda kwavo kusvika kumahombekombe.
Usakanganwa: usati wadzidzisa unofanirwa kudya. Vamwe vanhu vanotenda kuti kana vakabatanidzwa musina chinhu chisina chinhu, vachakwanisa kurasikirwa nemafuta akawanda. Asi iyi inonyanya kushata, sezvo nyama ine nzara inogona "kuvhara" uye kwete kurasikirwa nechinhu zvachose.