Ukuthi umsebenzi wakho awuchithekile!
1. Amaqanda
Ama-proteine nama-carbohydrates - yilokho okuzodinga ngemuva kokusebenza ngokomzimba kuqala. Amaqanda anesiprotheni. Eqanda elilodwa, amakholori angu-70 kanye no-6.3 amagremu amaprotheni. Futhi nalokhu kungomunye wemikhiqizo embalwa equkethe i-vitamin D. Kodwa ungacabangi ukuthi amaqanda aluhlaza futhi aphekiwe asebenza ngokulinganayo. Kuyindlela yokwelashwa okushisa okukhuthaza ukuthambisa kangcono amaprotheni!
Amabhayisikobho
I-Kinoa yi-cereal, engumthombo omuhle wama-carbohydrate. Irayisi elibomvu nalo lihle kakhulu, kodwa alifaniswa nalabo abakwi-kinoa amavithamini nezakhi. Ngaphezu kwalokho, kunamaprotheni amaningi kanye ne-fibre kunolayisi obomvu. Futhi isikhathi sokupheka sincane kakhulu!
Ngemuva kokuqeqesha, ungadla iphariji kusuka ku-movie. Ukwenza lokhu, i-movie kufanele ihlanjululwe kahle futhi ifakwe emahoreni amaningana, uma ufuna ukunambitheka okuncane nokumnandi. Ukuze uthuthukise ukunambitheka, ungaxoshwa epanini lokuthosa imizuzu engu-5. Ukupheka i-cup 1 kinoa uthathe izinkomishi ezimbili zamanzi, upheke imizuzu engu-15.
3. Ijusi le-Orange
Esikhundleni sokuphuza ezemidlalo, uphuze ingilazi yamanzi e-orange! Ngaphezu kwe-vitamin C, okuqukethwe kwe-potassium kuyo kuphakeme kakhulu kuneziphuzo ezidumile zezemidlalo, okumele zidliwe ngenkathi kuqeqeshwa isikhathi eside, hhayi emva kwazo. I-potassium i-electrolyte ebalulekile esiza umzimba ukubuyisela ukulinganisela kwamanzi. Ijusi le-Orange libuye lilungele amaphrotheni ama-protein.
4. I-Kefir
I-Kefir isiphuzo esitholakala ngenxa yokuvutshelwa kwamabhaktheriya e-lactic acid. Abantu baqala ukuyithenga kaningi, hhayi ngeze! Ingqikithi, indebe eyodwa ye-kefir iqukethe ama-11-14 amagremu wamaprotheni womdabu, okungekho okwenziwa ngokwemvelo emzimbeni. Amaprotheni omuncu awusizo ngokukhethekile ekugcineni umzimba we-muscle futhi ukuze ulahlekelwe masinya kakhulu. Njengoba i-kefir ibonakala iphunga elithile, okudingeka ujwayele ukulijwayela, lokhu kuphuzwa kungahlanganiswa ngokugcwele nezithelo, okusanhlamvu kanye namaprotheni we-whey.
5. Ubhanana
Ubhanana bunezinhlobo eziningi ze-carbohydrate, ezidingekayo emva kokuqeqeshwa. Lezi-carbohydrate ezisheshayo zisiza ukujwayelekile amazinga we-glycogen futhi, ngenxa yalokho, ubuyisele imisipha ewonakele. Futhi ubhanana bucebile nge-potassium
.6. Salmon
Akukhona nje kuphela amaprotheni amaningi, kodwa futhi iqukethe i-Omega-3, enomphumela wokulwa nokuvuvukala. Lokhu kuzobuyisela imisipha futhi kuthuthukise ukusebenza kwakho!
7. Ama-Blueberries
Lezi amajikijolo amancane ayi-antioxidant emangalisayo! Njengoba ucwaningo lubonisa, ama-blueberries asiza ukubuyisela amandla kathathu ngokushesha ngemuva kokuqeqeshwa okujulile.
8. Pita kusuka ufulawa ophelele kanye hummus
Lesi sidlo singashintsha inyama, futhi akunzima ukuyipheka.
I-Hummus yenziwe kusukela ku-chickpeas futhi iqukethe kokubili amaprotheni nama-carbohydrate. Futhi ama-carbohydrate aphansi aqukethwe pita azobuyisela kalula amandla ngemva kokuzivocavoca umzimba okhuni!
Izithako zokupheka i-hummus :
- ama-chickpeas omisiwe - 300 g,
- imbewu yesesame - 30-100 g (ukunambitha),
- i-zir - 0.5 isipuni,
- garlic - 2-3 clove,
- ijusi kalamula - izipuni ezingu-4-7 (ukunambitha),
- amafutha omnqumo,
- usawoti.
Iresiphi:
- I-chickpeas kufanele ihlanzwe futhi ifakwe emanzini amaningi amahora angu-12.
- Thela ama-chickpeas ngamanzi ahlanzekile (musa usawoti!) Futhi upheke amahora angu-2 (i-chickpea kufanele ibe ithambile kakhulu).
- Nge-chickpea ekulungele, hlanganisa umhluzi esitsheni esihlukile bese uyigcina.
- Esikhathini esomile sokupasa, uthele ku-sauce bese ugosa imizuzu engu-2-3, kuze kuvele iphunga elikhanyayo. Thela i-zircon ibe i-grinder yekhofi bese uyigawula.
- Bese uthele i-sesame epanini lokuthosa, kancane kancane gazinga kuze kutholwe ukukhanya kwegolide nomunandi omnandi. Yehlisa i-sesame uphinde uyigwebe ku-grinder yekhofi.
- Imbewu ye-sesame enamandla e-blender. Engeza i-clove ehlutshiwe, i-usawoti namafutha omnqumo. Gaya it.
- Engeza ama-chickpeas, mash.
- Thela umhluzi esitsheni se-blender bese ugaya kuze kube bushelelezi.
9. Izithelo ezomile namantongomane
Njengoba bevela ekuqeqeshweni, kungenzeka ukuthi basekelwa yizithelo ezimbalwa ezomisiwe namantongomane, abacebile kuma-protini okusheshayo nama-carbohydrate. Ama-soya ayasiza kakhulu ekwakheni isisindo somzimba - ingxenye yengilazi yebhontshisi iqukethe amagremu angu-34 amaprotheni.
10. Uphayinaphu
Ama-apinaphile aqukethe i-bromelain - i-enzyme ephikisana nokuvuvukala yemifino yemvelo, ephilisa izivunguvungu, i-sprains nama-tumor. Ngaphezu kwalokho, bane-vitamin C - isakhi esibaluleke kakhulu esibuyisela izicubu.
11. Amazambane amazambane (ama-sweet potato)
Ngaphezu kokuqukethwe kwe-carbohydrate ephezulu, amazambane amazambane aqukethe inani elikhulu lamavithamini nama-macro, njengamavithamini B6, C, D, kanye ne-potassium ne-magnesium.
12. Kiwis
Esikhathini se-kiwi, okuqukethwe okuphezulu kwe-vitamin C ne-potassium. Lesi sithelo futhi siwumthombo we-antioxidants, okusiza nge-soreness emisipha. Futhi i-tip encane: ungaphonsa i-peel - ineminye imisebenzi ewusizo kakhulu kune-pulp!
13. Amanzi
Kungase kubonakale kubonakala kuwe, kodwa ukungaphuzi okwanele kuyiphutha elivamile lapho wenza imidlalo. Ukuze uzizwe uhle futhi ugcwele amandla, udinga ukugcwalisa igremu ngalinye elahlekile ngilazi yamanzi.
14. Into ebaluleke kakhulu: Yidla okuthile!
Uchitha amandla amaningi ngesikhathi sokuqeqesha. Uma ungazakheli ngaphakathi kwamahora ambalwa, imisipha ngeke ibuyele kahle, futhi yonke imisebenzi yakho iyosebenza ize. Ngakho-ke, noma yikuphi ukudla okulula okungcono kunokuntuleka kokudla okuphelele!