Chikafu chakakodzera mumakirasi ehutano chakakosha, nokuti ndiwo mugumisiro waro unobva pane imwe huru. Zvakakosha kusiya mabiko uye kunyanya kubva pakushaya nzara uye kuita kudya kunonyatsoenderana.
Misimboti yepamusoro uye mazano ekudya zvakakwana
Kudya kunofanira kuumbwa nenzira yakadai kuti hapana zvokudya zvinokuvadza mumutambo, asi panguva imwe chete paiva nesimba rakakwana rokudzidzisa uye mabasa ezuva nezuva.
Basics of fitness nutrition for girls:
- Zvinokurudzirwa kudya zvidyo zvine maitiro e- carbohydrates , sezvo zvisiri kutungamirira kuhomwe, asi zvinopa simba rinodiwa.
- Kudya kunowanzowanzo, asi mune zvikamu zvishomanana, zvichabvisa manzwiro e nzara, izvo zvinoita kuti munhu ave nezvakawandisa.
- Chimwe chinokosha chekubudirira ndechokushandiswa kwemvura muhuwandu hweinenge 2 litita. Chinhu chacho ndechokuti kushayikwa kwemvura kunotungamirira kudema.
Fitness Recipes - Zvokudya Zvakanaka uye Zvine Utano
Kusvika iye zvino, pane kusarudzwa kukuru kwezvokudya, izvo zvinokubvumira kuita mhando yakakodzera iwe pachako. Funga nezvemamwe mapoka ekutanga mapeji.
Mbatata yakabikwa ne broccoli
Caloric yezvokudya izvi ndeye 377 kcal, asi panguva imwechete chete 6 g emafuta mairi.
Zvisungo:
- guru mbatata - 4 pcs;;
- pasi-fat-fat cheese - 100 g;
- mukaka wakaora-mafuta - 180 ml;
- broccoli 280 g;
- upfu - 15 g;
- munyu - 5 g;
- pepper - 1/4 tsp.
Kugadzirira
Miti midzi inofanira kucheneswa, kuputirwa neforogo munzvimbo dzakawanda, uye ipapo, inofanira kuve yakaputirwa mumapehwe uye kubikwa muchoto. Nguva yekubika iawa imwe, uye kutonhora kuri 200 degrees. Muchengetedze musanganise furawa nemukaka ugoisa padhifu. Mushure mokubikira, gadzirai kwemaminitsi mashoma nguva dzose muchikurudzira. Apo kusagadzikana kunowedzera, wedzera chesi yakaputsika. Pika kusvikira huwandu hukafanana. Kurudzira broccoli kwemaminitsi mashomanana mumvura inodzika. Gadzira mbatata muhafu uye use chipuni kuti ubvise zvimwe zvemaspuru, uite mabhazi anoda kuzadza broccoli uye odira muto wakagadzirwa.
Chirongwa chezvokudya zvakakwana - mapuroteni keke
Iko koriori yehuyu yekodert ishoma uye yakaenzana ne 96 kcal, asi mafuta ane 1.2 g chete.
Zvisungo:
- oat flour - 1 item;
- mapuroteni - 4 pcs;;
- vanilla protein - 2 maikoroti;
- shuga inotsiva - 60 g;
- soda - 5 g;
- munyu - 2 g;
- puree yejikiji - 220 g;
- Kocoa - 45 g;
- mvura - 0.5 tbsp.
Kugadzirira
Gadzirai zvakaoma uye zvinoshandiswa mumvura zvakasiyana. Sakanidza zvose zvakakwana, uye wobva wadururira huwandu hwemvura mumusanganiswa wakaoma. Dururirai mukanyiwa muganda uye gadzirai hafu yeawa pa122 degrees.