Kuti basa rako harina kuparadzwa!
1. Mazai
Mapuroteni nemakhahydrates - izvi ndizvo zvaunoda mushure mokushanda kwepanyama pakutanga. Mazai akafuma mumapuroteni. Mune rimwe diki, 70 makoriri uye 6.3 magamu emapuroteni. Uye zvakare iyi ndeimwe yemichero shomanana ine vitamini D. Asi usafunga kuti mazai akabikwa uye akabikwa anoshanda zvakafanana. Icho chirwere chekupisa chinokurudzira kunakisisa kweproteiniti!
2. Mafirimu
Kinoa inotengeswa, iyo inonyanya kugadzika yemakhahydrates. Mucheka weBruce unofananidzwa zvikuru, asi hauna kufananidzwa neavo vari mu kinoa mavitamini nemuviri. Mukuwedzera, inowedzera mapuroteni uye fiber kupfuura murairi murairi. Uye nguva yekubika yakawanda!
Mushure mekudzidzisa, unogona kudya peji kubva mufirimu. Kuti uite izvi, firimu inofanira kunge yakanatswa uye yakanyoroveswa kwemaawa akawanda, kana iwe uchida tambo yakanaka uye inonakidza. Kuti uwedzere kutora, inogona kubudiswa panopisa ganda kwemaminitsi mashanu. Kubika 1 kikombe kinoa kutora 2 makapu emvura, kubika kwemaminetsi gumi nemashanu.
3. Jisi jisi
Panzvimbo yechinwiwa chemitambo, kunwa girazi remusi wearangi! Mukuwedzera kune vitamini C, zviri mukati me potassium mukati mazvo zvakakwirira kudarika muzvizivo zvinozivikanwa zvemitambo, iyo inofanira kudyiwa munguva refu, uye kwete shure kwavo. Potassium is electrolyte inokosha inobatsira muviri kuti udzorere mvura yakakwana. Orange juice inokwanawo mapuroteni.
4. Kefir
Kefir inwiwa inowanikwa pamusana pekuvirisa mabhakitiriya eactic acid. Vanhu vakatanga kuitenga kakawanda, kwete kwete pasina! Pakupedzisira, imwe kapu yekakfir inosvika 11-14 gramu yemapuroteni anowanzoberekwa, asingaiti zvakasikwa mumuviri. Puroteni yehuchi inonyanya kukosha pakuchengetedza misi miviri uye kuitira kuti nokukurumidze kurasikirwa nehuwandu hwekurema. Kubva kune kefir inoratidzirwa nehuwandu husina kunaka, iyo yaunoda kuti uitwe nayo, iyi inwa inogona kunyatsobatanidzwa nemichero, zviyo uye whey protein.
5. Bhanana
Bhanana ine zvakawanda zve "zvakanaka" makhahydrates, izvo zvinodiwa mushure mekudzidziswa. Aya mahagihaidhashti anotsvaga anobatsira kuratidza maitiro e glycogen uye, sechigumisiro, kudzorera hutumbu hwakakuvara. Uye mabhanana akazara mu potassium
.6. Sarimoni
Haisi chete mapuroteni akawanda, asi anewo Omega-3, iyo ine anti-inflammatory effect. Izvi zvichadzorera mishonga uye kuvandudza kushanda kwako!
7. Blueberries
Aya majikoro maduku anoshamisa antioxidant! Sezvo kutsvakurudza kuri kuratidza, blueberries inobatsira kudzorera simba katatu nokukurumidza mushure mekudzidziswa kwakasimba.
8. Pita kubva kuupfu hwakakwana uye hummus
Ichi chikafu chinogona kutora nyama, uye hazvisi zvakaoma kuzvibika.
Hummus inogadzirwa kubva ku chickpeas uye inosanganisira mapuroteni nemahydrohydrates. Uye zvishoma nezvishoma gorobohydrates inowanikwa pita zvinodzorera zvakare nyore simba mushure mekunyanyisa muviri!
Zvigadzirwa zvekubika hummus :
- chickpeas dzakaomeswa - 300 g,
- mbeu yeSesame - 30-100 g (kuravira),
- zir - 0.5 teaspoon,
- garlic - 2-3 cloves,
- mbuu - 4-7 maspuni (kutora),
- mafuta omuorivhi,
- munyu.
Recipe:
- Chickpeas inofanira kushambidzwa uye yakanyorova mumvura yakawanda kwemaawa gumi nemaviri.
- Dururirai chickpeas nemvura yakachena (musaita munyu!) Uye gadzirira kwemaawa maviri (chickpea inofanira kuva yakanyorova).
- Neyo yakagadzirwa chickpea, iyananidza muto mune imwe ndiro ndiro uye uichengete.
- Mucheka wakaoma, girai muuyu uye ugocheka kwemaminitsi 2-3, kusvikira zvinonhuwira zvinonaka. Dururirai zircon mukofi grinder uye gedai.
- Zvadaro shandisa sesame muzinga rinopisa, zvishoma nyore fry kusvikira chiedza chegoridhe chiri muvara uye kunhuwira kunonakidza. Slow the samee uye uidye mugorofi grinder.
- Powdered sesame mbeu mu blender. Wedzerai peeled garlic cloves, imwe munyu uye mafuta omuorivhi. Geda iyo.
- Wedzera chickpeas, mash.
- Dururira muto muhari ye blender uye geda kusvikira wakaneta.
9. Zvibereko zvakaomeswa uye nuts
Kubva kubva pakudzidziswa, zvinokwanisika kutsigirwa nezvibereko zvishoma zvemichero yakaomeswa uye marimu, akapfuma muzvokudya zvepuroteti nemahydrohydrates. MaSoybe anonyanya kukosha pakuvaka musimba huzhinji - hafu yegirazi yehvhine ine 34 gramu eprotini.
10. Pineapples
Mupineapples ine bromelain - inopesana ne-inflammatory enzyme yemiti yakasikwa, iyo inoporesa marwadzo, kuputika uye matumbo. Mukuwedzera, vane vitamini C - chinhu chinonyanya kukosha chinodzorera mhuka.
11. Mambatata (sweet potato)
Pamusoro pehuwandu hwemaginhahydrate, zvinyoro zvinotapira mavitamini uye macro, zvakadai sevitamini B6, C, D, uye potassium uye magnesium.
12. Kiwis
Mu kiwi, zvakakosha zve vitamini C uye potassium. Ichi chibereko chinowedzerawo mishonga ye antioxidants, iyo inobatsira nekurwadziwa mumisungo. Uye zvishomanana mazwi: usarasa jira - rine zvimwe zvinhu zvinobatsira pane zvakasvibirira!
13. Mvura
Zvinogona kuonekwa pachena kwauri, asi kwete kunwa zvakakwana ndiko kukanganisa kwakawanda paunenge uchiita zvemitambo. Kuti uchinakire uye uzere nesimba, unoda kuzadza rimwe nerimwe rakarashika gramu negirazi remvura.
14. Chinonyanya kukosha: kudya chimwe chinhu!
Unopedza simba rakawanda panguva yekurovedza. Kana iwe usingazviiti mukati maawa mashomanana, mishonga haigoni kudzoka zvakanaka, uye mabasa ako ose achaenda pasina. Nokudaro, chero chiedza chekudya chiri nani kudarika kusakwana kwakakwana kwezvokudya!