13 ukutya ulingana udle phambi nasemva umthambo

Libala uqeqesho edinayo ungatyanga: iimveliso luncedo ukunceda balahle yindlala. Fumana oko ufanele udle phambi kokuba isikolo nasemva koko iziphumo eliphezulu.

Phambi eklasini: Banana

Gcina banana, apho udle endleleni eya lokuzilolonga. Le isiqhamo ogqibeleleyo, kuba ako ngokukhawuleza kwaye kuyo potassium kunceda izihlunu. indlela elula kwaye kulula ukulungiselela uqeqesho!

Phambi eklasini: oatmeal

Oatmeal ekucebiseni komphefumlo izele ifayibha, noqinisekisa ukugaywa kade carbohydrate. Ngenxa yale amanqanaba amandla iya kuzinza. Ukuba benza kwisiqingatha sokuqala imini, yenza nje ipapa sakusasa.

Phambi kokuba umsebenzi iyogurt kunye granola

Khetha iyogurt Greek a lot of protein, kwaye zongeza oko Imihlubulo ngaphandle iswekile kunye iziqhamo. Oku kuya kukunceda anyuse umgangatho wamandla phambi umthambo. Iyogurt abangela ukuba emkhenkceni kunye Imihlubulo, eziya lula ukupheka.

Phambi eklasini: roll ne zeze

kwiiyure ezimbini ngaphambi kokuqalisa kwekhosi kufuneka udle into, yintoni indibanisela carbohydrate, amafutha kunye ziiprotein. isonka Wholegrain nge-fat turkey, nehummus kunye nemifuno yi isisombululo ilungele labo abakhetha izitya inyama iziqhamo kunye neelekese.

Phambi eklasini: applesauce

Ukuba une isiqingatha seyure phambi kokuba umthambo, udle apile sauce. Kulula ukulungiselela evela apile, lunqamle nje kancinane emva koko, nowezojiweyo ngepani. Le dessert emnandi kunye nemali eyaneleyo ifayibha, eya kubenzakalisa isisu sakho.

Phambi iklasi: imivalo Muesli

iziqhamo ezomisiweyo - carbohydrate efanelekileyo ezilula, njengoko kukunika amandla ukuya enye ekulula ukuba kwetyiswe. Amantongomane zikunika protein kunye nefayibha. Indibaniselwano yezi mveliso kudala okulula ogqibeleleyo! Kodwa khumbula ukuba kufuneka ukuba ukhethe nemivalo ekunene: ezinye ziqulathe iswekile eninzi kunye itshokolethi, iintlobo loo nto elungileyo kakhulu ukuba umzimba wenu.

Emva kokuba umsebenzi kukubola

Bowl ipapa nobisi skim ukwanelisa ngokupheleleyo indlala yakho emva Amazing. Fit lunee nkqu kunye neswekile, ngokuba zinceda ukuba ukubuyisela kwezihlunu.

Emva kokuba isifundo: Bun

Bun Wholegrain kuya kukunceda kakulu emva Amazing kakhulu. Izihlunu zuza carbohydrate isahlulo, kunye peanut butter kunye jam kunceda iiproteins umzimba kunye neswekile ukugcwalisa.

Emva kokuba umsebenzi: cottage samasi

Le isidlo kunene apho carbohydrate ezimbalwa ophezulu kakhulu ngakwicala leeprothini. Ukukhetha kakhulu abo bafuna ukuba unciphise umzimba nokwakha kwezihlunu. Ukongeza, zikwanceda ukulawula umphefumlo wakho, ngoko ke wena musa ufuna ukutya isahlulo elongezelelweyo.

Emva kokuba isifundo: iminqathe kunye nehummus

Emva usebenza phandle, umzimba wakho kufuneka amandla bachache ngokupheleleyo. Udle iminqathe kunye amacephe amabini nehummus ukufumana protein ngokwaneleyo.

Emva kokuba isifundo: edamame

Umthamo iyabiliswa iimbotyi ukufumana ifibre kunye neprothini amafutha. Edamame ziqulathe uyadinga asidi ezinceda cholesterol egazini.

Emva kokuba umsebenzi apple ne netumata

Fumana ithamo kwamafutha esempilweni, izilayi unesandla apple netumata bukhrim. Monounsaturated amafutha ukunceda aqhumisele ngamanqatha nokwakha izihlunu, ukongeza, ukuba nangoko ukunika amandla.

Emva kokuba isifundo: yetshokolethi ubisi

Le umthamo kuzakuvumela ukuba uzive njengomntwana kwakhona, ngaphandle kuya kunika umzimba wakho ithuba kuphila. Umzimba wakho uya kufumana inxalenye carbohydrate kunye neprothini, eyimfuneko ngoko kuye.