Yintoni ukuba adle emva Amazing?

Kukho iindidi ezahlukeneyo abantu abasindwendwelayo umthambo: umntu ufuna ukuphelisa le wayedla extra, umntu uyankwantya izihlunu, yaye umntu ufuna nje bazive bephilile emva kokudla izilayi ezimbalwa pizza.

Akukho mbandela utshisa uchwetheze nina, ngexesha xa uqeqesho iphelile, wena ngokuqinisekileyo uya kufuna ukutya. Kulula ukuba ahendwe kuyo nayiphi na izimuncumuncu, kodwa kukho iindlela kude ngempumelelo ngakumbi ukumelana ukunxanela carbohydrate. Nazi iindlela elinanye iimveliso eziya kukunceda ukuba ubuyise oovimba amandla emzimbeni kwaye akayi kakubi inkqubo yakho yokuzisa ngokwawo ikwimo entle.

shake protein

Iproteni kubalulekile ukuba umsebenzi umzimba eqhelekileyo. Ngaphandle kwayo, uya kukwazi ukwenza phantse nantoni na. Ukongeza, kuba sisiseko kwemisipha, iiproteins umzimba wakho ezifunekayo ukubuyisela iingozi ezincinane ezenzeka ngexesha loqeqesho. Kakade ke, ungakwazi ukufumana isixa ilungelo protein ekutyeni efana yenkukhu okanye intlanzi, kodwa izitya ezifanayo kufuneka ukuba ukugaya kakhulu elide ngaphezu ulwelo. shake protein eninzi ngokukhawuleza iqala nefuthe kuyingenelo phezu izihlunu kwaye inceda ukuncipha. Okwangoku, kukho Ukukhetha ububanzi flavour kunye neentlobo cocktails, ukuze lula ukufumana incasa ukuba uyakuthanda, yaye ungaquka kwisidlo sakho le mveliso luncedo.

amaqanda

Iqanda - le yenye imveliso leyo umthombo omangalisayo protini. Bona eliphantsi kilojoules, zininzi iindlela ukupheka kubo, koko ke, isidlo edliwayo nangaliphi na ixesha lemini. Yaye musa ukuzama ukuphelisa le sac. Bona linawo kukutyeba, kodwa nayo iivithamini kunye izakhi eziyimfuneko ukuze umzimba wakho emva Amazing kakhulu. Fumana iresiphi kubonakala kuwe kakhulu mnandi, badle amaqanda rhoqo - izihlunu zakho ziya kuba nombulelo gqitha.

quinoa

Ukuba protein shake okanye amaqanda wena akaphenduli kakhulu, zama quinoa - oku komnye umthombo omkhulu protini. Le superkrupa benene apho iimpawu ezininzi luncedo umzimba. Quinoa uyakwazi ukunceda uqaqanjelwa yaye lisebenza magciwane. Ukongeza, ukuba kakhulu ukulungisa ancedisana nezihlunu - nantso into oyifunayo, uze emva umthambo onzima. Yongeza umgrayo ukuba salads imifuno yengqele okanye ungayisebenzisa njengendlela nivathise. Oku yimveliso iluncedo kakhulu ukuba ngokukhawuleza uya kuwa eluthandweni, yaye wena umzimba wakho!

Semena chia

Xa ndibile, ulahlekelwa ezininzi electrolytes. Kubonakala ukuba kubaluleke kakhulu ukuba umzimba. Electrolytes - a ion wetyuwa elincinane, ezo ezifunekayo ukuze umzimba ukuqinisekisa ukuba yonke into isebenza ngendlela efanelekileyo. Ukuba ndibile kakhulu yaye akazange abuyise electrolytes ezilahlekileyo ngexesha umthambo, umzimba wakho kunokuchaphazeleka. Kungenxa yokuba uya kuba luncedo kakhulu Semena Chia. Bona ziqulathe izinto ezibalulekileyo ezifana calcium nezinki. Ukuba uwahlanganise kunye ulwelo, ukuba adumbe - emva kokudla imbewu chia uya kuziva ngento engahluthisiyo namandla. Oku kungenziwa ngokusekelwe okumnandi chia pudding, ukubongeza angcangcazele protein okanye iziqhamo smoothie. Kukho iinketho ezininzi kangaka, nje khangela eyakho!

amazambane

Ngaba wakha waziva ngexesha ukuzilolonga nje awukwazi ukususa konke konke? Oku kunika umdla kakhulu Kuyaziwa - kwenzeka ntoni xa glycogen (into yokuba inkqubo glucose) kuphelela emzimbeni wakho. umzimba wakho uqalisa ukusebenzisa amafutha amandla. Le glycogen ngaphezulu emzimbeni wakho, ixesha elide uya kukwazi ukusebenzisa ngaphandle ngayo ukudinwa. Uya boyikiswa ithemba kwaye ukutya okunesitatshi emva kokuba yasebenza ngokuzimisela kwigumbi, kodwa musa ukukhathazeka. Iitapile - umthombo omkhulu glycogen. Nje musani ukuyisebenzisa kulo ifomu kakhulu ukuqhubekekiswa - chips - ukuba akukho ukhetho lwakho. Ziphekwe okanye iitapile ebilisiweyo yeyona ndlela ibalaseleyo ukufumana isixa eziyimfuneko glycogen iseshoni yoqeqesho elandelayo. Ingcamango yokuba oku yingozi isafobe - akukho ngaphezu kokuba nemvukelo, ayinazo isiseko ngokwenyani.

iyogurt Greek

Ngoko ke, nina sele uyazi ukuba emva ukuqeqesha idinga umzimba wakho protein carbohydrate. Udle nje imveliso umthombo zombini. Xa iyogathi Greek iqulethe iswekile kunye carbohydrate ngaphezulu kunesiqhelo, ngaphandle kukho iproteni ngaphezu ubisi. iyogurt Greek esisityebi calcium, potassium kunye novithamini _12. Ungongezi kuyo iziqhamo okanye namaqunube, yaye ufumana okulula egqibeleleyo emva Amazing. Ukuba ufuna ukutya into obanelisa ngakumbi, ukongeza iyogurt a oatmeal encinane, ufumana i nencasa kwaye esempilweni.

yam

Musa ukucinga ukuba uza sihambelane nkqu iitapile womoji esimnandi, yeha, loo nto. Kodwa ke, ufanele wazi ukuba iitapile kamnandi ugqibelele kwaye ngaphandle ibhotolo kunye neswekile. Le ibhatata esibhakiweyo eninzi magnesium, ngaphezu e iibhanana, ukongeza, ufumana idosi 'umxhelo collagen, nto leyo inceda ukugcina izihlunu ikwimo ofezekileyo wenze isikhumba sakho nomtsalane ngakumbi. Kubaluleke kakhulu ukuba nabani na ofundisa ngokuzimisela. Hayi iitapile ngempazamo wapheka kamnandi bacebisa abaqeqeshi nokuba phambili: zama ukutya imveliso emva Amazing, yaye umphumo uba uyakulonwabela!

yeeavokhado

Wena mhlawumbi sele weva ukuba eninzi kwamafutha monounsaturated avokhado. Oku amafutha enempilo ezinceda cholesterol. Ukongeza, amafutha enempilo anokunceda ukuchacha kwezihlunu, kangangokuba emva ukuzilolonga olunzulu, uya uzive i-fatigue eningenakukholwa wonke umzimba. Yeeavokhado angenza smoothies, sauce, kunjalo nje into emnandi yonke ingqolowa isonka, rhoqo yayo nokuba wenze iintlobo elinempilo dessert.

evame

Mhlawumbi uyazi intlungu kwi izihlunu emva Amazing kakhulu. Ukuba benza ngokukhawuleza kakhulu okanye ixesha elide kakhulu, izihlunu aqale inobuhlungu yonke. Ku nga ha va imvakalelo emnandi, Kakade ke, ufuna bahlukane kuyo. Ngethamsanqa, indlela yokwenza oko ikhona ngokwenene! Aluhlaza uya ukukusindisa! Kubonakala ukuba kwezi amaqunube ziqulathe Antioxidants kuyimfuneko, ukongeza, iipropati anti-yokukrala iiblueberries kunokunceda ukubuyisela izihlunu ngokukhawuleza. Xa ixesha iqalisa ezi namaqunube, musa ungaphoswa ithuba lakho uze uzitye rhoqo kangangoko kunokwenzeka.

yi

Xa yi Kwakhona iipropati anti-ukudumba, ngaphandle iziqhamo zizityebi vitamin C, nto leyo idlala indima ebalulekileyo ekukhuleni inyama kunye nokulungiswa. Ngaphezu koko, yi iqulethe enzayim bromelain ekhethekileyo, nto leyo inceda ukwehlisa ekweneni izihlunu kwaye ibuyisela imithambo yegazi emva umonakalo, kwaye kuvumela kakhulu aqhumisele ngamanqatha excess - kuba badibanise ofanelekileyo kwiipropati, leyo ufuna emva Amazing kakhulu.

salmon

Ukuba umzimba wakho ayeqaqanjelwa, nangona onke amanyathelo athathiweyo, zama ukuze uyipheke salmon phezu hlamarile. Le salmon eninzi omega-3, ezo eziyimfuneko ukuze impilo yakho, uze umzimba zabo ukuvelisa ngokwabo. Omega-3 uncedo ukumelana ukufukuka kwaye iinzuzo nezinye ezininzi umzimba. singadibanisa isalmon otya ngayo rhoqo yaye ngokukhawuleza qaphela ukuba umzimba wakho isoloko izele amandla kwaye uzive ngcono - ngokugabadelayo. Le mveliso kuluncedo nje kuphela, kodwa okunencasa, ngoko ke kuya kwenza kube lula kakhulu!