Chii kudya shure Workout?

Pane mhando dzakasiyana vanhu vanoshanyira yokurovedza muviri: mumwe munhu anoda kubvisa mamwe kilos, mumwe akazunza tsandanyama, uye mumwe chete anoda kunzwa hutano pashure kudya zvidimbu zvishomanana Pizza.

Hazvinei iyo kutaipa muri, panguva apo kudzidziswa yapera, uchada zvachose kudya. Zviri nyore kuti nomuedzo upi dhizeti, asi pane kure vanobudirira nzira kutsungirira kuchiva makabhohaidhiretsi. Heano nzira gumi kuti mishonga kuti achakubatsira kuzova simba reserves mumuviri uye haringakubayi muitiro wako yokuunza pacharo zvakanaka chimiro.

mapuroteni kuzununguka

Protein kunokosha kuti chakaipa nemuviri. Pasina izvozvo, musingadi kuita zvinenge chinhu. Uyezve, zviri hwaro tsandanyama basa, mapuroteni muviri wako kunodiwa kudzorera kukuvara duku kuti munguva kurovedza. Chokwadi, unogona kuwana kodzero uwandu mapuroteni zvokudya zvakadai huku kana hove, asi ndiro akafanana vanofanira kugaya yakawanda kupfuura nemvura. Protein kuzununguka zvikuru nokukurumidza rinotanga nomugumisiro pamusoro tsandanyama zvinobatsira uye kunobatsira kuderedza uremu. Panguva iyoyo, pane zvakawanda vakasarudzwa siyana uye mhando cocktaileja, saka unogona kuwana nyore manakire hwauinawo, uye iwe unogona kusanganisira zvaunodya ichi chinobatsira chigadzirwa.

mazai

Egg - ichi ndechimwe chigadzirwa kuti pane chinoshamisa tsime mapuroteni. Ndivo risinganyanyi macalorie, pane nzira dzakawanda kubika kwavari Zvakare, icho dhishi inogona kudyiwa chero nguva yezuva. Uye usaedza kubvisa pasi mondo. Chaizvoizvo ane mafuta, asi zviri zvakare mavhitaminzi uye zvinovaka muviri kuti saka zvakakodzera kuti muviri wako pashure imwe Workout zvikuru. Tsvaga yokubika kuti inoita imi kupfuura Appetizing uye kudya mazai nguva - tsandanyama dzako ichava chaizvo.

Quinoa

Kana mapuroteni rinodederesa kana mazai muri kunyanya kufanira, edza Quinoa - ichi ndechimwe tsime guru mapuroteni. Ichi superkrupa chaiyo iyo vakawanda hunoshatisa ehupfumi kuti muviri. Quinoa anokwanisa kubatsira kutemwa nemusoro uye kunyange anoita somunhu akambozvishandisa kuuraya utachiona. Uyezve, zviri rakaisvonaka zvokugadzirisa nyama uye tsandanyama - ndicho zvaunoda, uye pashure rinonetesa muviri. Wedzerai grits kune chando miriwo salads kana kurishandisa somunhu Garnish. Ichi chinhu chinobatsira chaizvo chigadzirwa kuti nokukurumidza kuwira murudo uye iwe uye muviri wako!

discount chia

Kana iwe ziya, iwe neupenyu yakawanda electrolytes. Zvakaratidza kuti ivo zvikuru kuti muviri. Electrolytes - a vakasiyana munyu ions, izvo zvaida kuti muviri kuitira kuti zvose zvinoshanda zvakanaka. Kana iwe ziya rakawandisa uye haana kuita kuti electrolytes vakarasika panguva yechiitwa, muviri wako zvingakanganiswa. Nokuti zvichava saizvozvo kubatsira discount Chia. Ivo ane zvinokosha zvinhu zvakadai calcium magnesium. Kana iwe vanosanganisa navo nemvura, ivo kuzvimba - pashure mabhodhoro chia mbeu uchanzwa mukaguta uye simba. Zvinogona kuitwa maererano rinonaka chia Pudding, wedzera kuti munhu puroteni kuzununguka kana michero smoothie. Pane nzira dzakawanda kwazvo, chete kutsvaga wako!

matapiri

Wakambonzwa sokuti panguva Workout kuti iwe chete havagoni kufamba zvachose? Uyu vazhinji inozivikanwa - chii chinoitika apo glycogen (a fuma kuti muitiro shuga) anoguma mumuviri wako. muviri wako unotanga kushandisa mafuta sezvo simba. The zvakawanda glycogen mumuviri wako, kwenguva refu uchakwanisa kuva pasina kunzwa kuneta. Unogona kuva nokutya nezvetariro uye vane starchy zvokudya mushure hwawakashandira kuzviita mumba, asi musafunganya. Matapiri - tsime guru glycogen. Just regai kurishandisa ari zvikuru kupatsanurwa chimiro - French fries - hazvina pfungwa dzenyu. Baked kana yakabikwa matapiri ndiyo nzira yakanakisisa kuwana zvakakodzera huwandu glycogen inotevera nokudzidziswa chapera. Pfungwa yokuti izvi zvinogona kukuvadza nhamba - hapana kupfuura kufanana nevechiduku, iro hahutsigirwi chokwadi.

Greek yogati

Saka, imi munotoriziva kuti pashure kudzidzisa muviri wako anoda mapuroteni uye makabhohaidhiretsi. Unogona chete kudya chigadzirwa kuti ndiye anokonzera zvose. MuchiGiriki yoghurt rine zvishoma shuga uye makabhohaidhiretsi akawanda pane dzose, kunze pane zvakawanda mapuroteni kupfuura mukaka. Greek yogati nezvi- calcium, potassium uye vhitamini B _12. Kuwedzera kwairi muchero kana michero, uye iwe uende tudyo akakwana mushure Workout. Kana uchida kudya zvimwe dzinogutsa, achiwedzera yogati zvishoma oatmeal, iwe tora zvokudya zvinonaka chaizvo uye utano.

mbambaira

Musafunga kuti zvichaita inoenderana kunyange zvakabikwa inotapira mbatatisi, nhamo, hazvisi. Zvisinei, unofanira kuziva kuti inonaka mbatatisi akakwana uye pasina ruomba neshuga. The kubikwa inotapira matapiri yakawanda magnesium, kupfuura mabhanana, mukuwedzera, unowana anoyevedza dose pamusoro collagen, iyo inobatsira kuramba tsandanyama hwakakwana chimiro uye kuti ganda rako zvinoyevedza. Zvakakosha chaizvo kuti munhu anorovedza kuzviita. Kwete netsaona zvakabikwa inotapira matapiri vanokurudzira varairidzi kunyange kutungamirira: edza kudya chigadzirwa pashure Workout, uye mugumisiro wacho iwe kunakidzwa!

yekotapeya

Unofanira Zvichida ndatonzwa kuti yakawanda monounsaturated mafuta yekotapeya. mafuta ichi utano kuti zvinobatsira kuderedza remafuta akawandisa. Uyezve, mafuta utano kubatsira tsandanyama kupora, zvokuti kunyange pashure ane Workout kwazvo, musingadi kunzwa incredible kuneta yose muviri. Yekotapeya anogona kuita smoothies, sauces, izvozvo chete ndizvo zvinonaka zviyo wose chingwa, pamusoro wayo hwaro kunyange kuita siyana utano zvokuseredzera.

bilberry

Zvichida unoziva kurwadziwa mune tsandanyama pashure imwe Workout zvikuru. Kana uri kuita zvakare kutsanya kana yakarebesa, tsandanyama vanotanga kurwadziwa zvose pamusoro. Haisi manzwiro inofadza, Chokwadi, unoda kubvisa nayo. Sezvineiwo, nzira yokuita nayo ariko zvechokwadi! Blueberries achaponesa iwe! Zvakaratidza kuti michero izvi zvine zvakafanira antioxidants, mukuwedzera, Anti-anogumbura ehupfumi kuti blueberries kunogona kubatsira mutangezve tsandanyama nokukurumidza. Apo mwaka atanga michero izvi, regai kurasikirwa mukana wako wozvidyira kakawanda sezvinobvira.

chihenge

In chihenge anewo Anti-anogumbura ehupfumi, kunze chibereko akapfuma vhitamini C, iyo basa rinokosha mune zvinyama kukura uye kugadziriswa. Uyezve, chihenge rine dzakasiyana enzayemu bromelain, izvo zvinobatsira kuderedza mumatenhere tsandanyama uye anodzosa midziyo ropa mushure zvakakanganisika, uye inokupai kumwezve kupisa zvakawandisa mafuta - icho yakanaka mubatanidzwa zvivako, iyo unofanira pashure imwe Workout zvikuru.

Sarimoni

Kana muviri wako achirwadza, pasinei matanho akatorwa, edza vabika Sarimoni ari bvunzurudza. The Sarimoni yakawanda naOmega-3, izvo zvinodiwa utano hwako, uye muviri yavo havagoni kubereka hwavo. Omega-3 akubatsire mumatenhere uye mamwe makomborero akawanda kuti muviri. Just kuwedzera Sarimoni kuti zvaunodya kakawanda uye nokukurumidza cherechedzai kuti muviri wako uzere simba nguva dzose uye unonzwa zviri nani - panguva kukwira. chigadzirwa Izvi zvinobatsira kwete chete, asi dzinonaka, saka zvichaita kuti zvive nyore chaizvo!