Ukuze uthole okuphezulu kusuka ekuqeqeshweni, udinga ukukhokha ingxenye enhle yamandla ngaphambi kwamakilasi. Awukwazi ukukwenza ngesisu esingenalutho.
Ngaphambi kokuba ungene ehholo, kudingeka uqiniseke ukuthi umzimba uthola inani elanele lamaprotheni nama-carbohydrate. Bayokwenza amandla nokuqina ngenkathi beqeqeshwa, futhi emva kwalokho kuzosiza ekwenzeni imisipha yokuqala.
1. Ubhanana
Zinezinombolo ezinkulu ze-carbohydrate esheshayo, enika umzimba amandla. Abantu abathanda ukuqeqesha ekuseni bese beqa ibhulakufesi, izazi zezilwane zincoma kakhulu ukudla i-banana ngaphambi kokungena ehholo. Ngesikhathi sokuqeqesha, uzobahlinzeka ngeprotheyini edingekayo yokwakha nokubuyisela imisipha. Futhi hhayi ukulahlekelwa "umphumela webhanana", kuyadingeka ukudla ngokugcwele cishe ihora nengxenye ngemuva kokudla izithelo.
2. Oatmeal
Ama-oats athile ama-carbohydrate. Ukungena egazini, bagcwalisa umzimba ngamandla. Uma i-oatmeal evamile ingakunaki, zama ukuyipheka ngokusho iresiphi eyodwa ekhethekile.
3. I-caffeine
Ngenxa ye-caffeine, amandla engeziwe akhiqizwa, umzimba ukhululekile kakhulu, futhi inqubo yokushisa amafutha ishesha. Ngakho-ke, abaningi abanomsoco batusa ukuphuza indebe ye-espresso ngaphambi kokuqeqesha.
4. Izithelo ze-smoothies
Akuyona nje kuphela esihlwabusayo, kodwa futhi iwusizo kakhulu. Izithelo ze-smoothies ziqukethe isamba esikhulu seprotheyini ephezulu. Ama-cocktails ahlushwa ngokushesha, ngenxa yokuthi ama-carbohydrate aqala ukwenza amaminithi angu-15-20. Lokhu kunikeza amandla amakhulu njalo.
Ukupheka i-smoothies kungaba nokufaka ama-oat flakes, i-chia, ubisi lwekakhukhunathi, i-yogurt yesiGreki, i-ananas. Ingxube enhle kakhulu - ama-blueberries ne-banana, amafutha e-almond, ijusi lemon. Esikhundleni sama-blueberries ungathatha uju. Zonke izingxenye zihlanganiswe ne-blender kanti i-cocktail isilungile!
5. Izinkukhu
Ukudla okulula futhi okumnandi. Konke okudingayo ukuze uvuselele amandla akho kudla i-1/3 noma i-1/4 indebe yezinkukhu. Ama-gourmets avame ukukhipha ubhontshisi ngejamu lemon.
6. Amaqanda abamhlophe
Amanoni aqukethe izikhupha ahlelwe kancane kancane, ngakho-ke uma udla lonke iqanda ngaphambi kokuqeqesha, uzozizwa ungakhululekile. Enye into - amaprotheni ngendlela ehlanzekile. Amafutha kuwo awakho, amandla kuphela!
Izithelo ezomile
Lokhu kuyashesha kakhulu, kodwa amandla okudla. Izithelo ezimbalwa ezomisiwe, futhi ngokushesha uzizwa unamandla. Ingxenye yeglasi, futhi ekuqeqeshweni uzoba yisilwane esikhulu kakhulu.
8. Inhlamba evela esinkwa esiluhlaza
Emanzini onke aqukethe isamba esikhulu se-fiber, esizohlinzeka amandla okuphelela wonke umsebenzi. Ukuze ungabi nesigqoko "se-naked", ungangeza i-yoghurt yamaGreki nama-pistachios esitsheni.
9. Ilayisi lesifuba nesifuba
Ukudla okunjalo kugcwalisa umzimba ngamandla amaningi, kodwa ngesikhathi esifanayo akukho cishe amafutha kuwo. Ama-carbohydrate anzima avela elayisi anika i-vivacity, futhi amaprotheni avela enkukhu unesibopho sokuphola ngokushesha kwemisipha emva kwamakilasi. Ilayisi, uma ifunwa, ingashintshwa yi-quinoa, amazambane noma imifino. Ukudla okunye kuzolinywa isikhathi eside kakhulu futhi ngesikhathi sokuzivocavoca kuzonikeza umuzwa wokucindezeleka esiswini.
10. Yoghurt yamaGreki
In yogurt yesiGreki uma kuqhathaniswa nejwayelekile evamile amaprotheni amaningi kanye neshukela elincane. Amandla nokudla okulula yilokho okudingayo ngaphambi kokuqeqesha.
11. Maca
I-poppy yasePeru ayikwenyusa nje izinga lokuqina nokukhuthazela, kodwa futhi kunezinzuzo eziningi zezempilo. Abadlali abaningi badla i-poppy ngaphambi komdlalo, ukuze baphakamise ukusebenza kwabo phezulu.
Ungakhohlwa: ngaphambi kokuqeqesha udinga ukudla. Abanye abantu bakholelwa ukuthi uma behlanganyela ngesisu esingenalutho, bazokwazi ukulahlekelwa amafutha amaningi. Kodwa lokhu kuyiphutha elingathí sina, ngoba imvelo elambile ingakwazi "ukuvala" futhi ingalahlekelwa lutho.