Kumhanya mutambo une hutano. Zvakawanda sezvaunodya usati wamhanya, chikafu mushure mekumhanya yakakosha zvakaenzana.
Zvichienderana nezvinangwa zvakadai sekuderedza uremu uye kuvaka mhasuru, zvikafu zvakasiyana zvinopa mabhenefiti akasiyana panyaya iyi.
Zvokudya Wapedza Kumhanya
-Kuderedza uremu
Kuita maekisesaizi kwakakosha pakuderedza uremu uye kunonyanya kukosha pakuderedza uremu munguva refu.
Kumhanya chiitiko icho chero munhu anogona kuita chero kupi, pasina kushandisa chero mudziyo. Kana iwe uchimhanya kuti uremerwe uremu, unogona kudya zvinotevera mushure mekumhanya kwako.
beet saladi
Beet Mushonga une hupfumi, wakaderera-calori, uye nzara-inodzora fiber-yakapfuma muriwo. Iyo yakakwirira mukudya nitrate, makomisheni anobatsira muviri kuburitsa nitric oxide, imwe yemamorekuru akakosha ehutano hwetsinga yeropa.
Zvidzidzo zvakaratidza kuti kudya nitrate kubva mumuriwo wenitrate-rakapfuma senge beet, sipinashi, uye arugula zvinogona kuvandudza mashandiro uye kunonoka kumhanya kuneta.
Iwe unogona kudya beetroot saladi mushure mekumhanya, kune imwezve protein inowedzera chickpeas ve salmon Unogona kuwedzera zvokudya zvakadai
visi
kufarira muchero wezhizha visihupfu hwakaderera mumacalorie uye sosi yakanaka yemakomisheni maviri ane simba echirimwa - citrulline ve lycopene.
Zvakafanana nenitrate yekudya, citrulline inobatsira muviri kuburitsa nitric oxide uye inoderedza kurwadza kwemhasuru nekunonoka kuneta kurovedza muviri. Watermelon, ine 91% yemvura nehuremu, inobatsira kubhadhara mvura yakarasika mushure mekumhanya.
Hummus uye miriwo mbishi
humusIcho chinonyanya kufadza chinogadzirwa kubva kune zvishoma zvinoshandiswa sechickpea mafuta omuorivhi, gariki, muto wemonamu, uye munyu. Chickpeas inzvimbo yakanaka yeprotein.
Iwe unogona kuwedzera yakaderera-calori, miriwo-yakapfuma miriwo yakadai semakarotsi, bhero mhiripiri, celery, radishes uye cauliflower kune hummus.
Vegetable omelet
Yakatakurwa nemavhitamini, zvicherwa, mafuta ane hutano uye mapuroteni emhando yepamusoro, mazai chikafu chinovaka muviri.
Zvidzidzo zvinoratidza kuti kudya kwemangwanani-kune zai kunogona kuwedzera kuonda kana kusanganiswa nekudya kwakaderera-koriori.
Kune avo vanomhanya mangwanani, omelet isarudzo inogona kudyiwa kwemangwanani. Zvisanganise nepinashi itsva, matomatisi, chizi yakakanyiwa, hanyanisi nehowa kuitira kudya kwemangwanani kunonaka, kunovaka muviri.
Apple kana Banana nePeanut Butter
apple uye bhananayakarungwa nepeanut butter. Makabhohaidhiretsi echisikigo kubva mumichero uye mafuta kubva mupeanut butter anoshanda seanogaya, achidzora nzara zuva rese.
Sezvo peanut butter ine macalorie akawanda, chenjerera kuti usadya yakawandisa.
-Kuvaka tsandanyama
Kumhanya - kwakabatanidzwa nekusimudza uremu - kunobatsira kupisa mamwe macalorie, kudzivirira hutano hwemoyo, uye kuvaka tsandanyama. Kana chinangwa chako chiri chekuvaka tsandanyama, zvinotevera zvekudya zvinogona kusarudzwa mushure mekumhanya.
Chocolate mukaka
Chocolate mukakaChinwiwa chinovaka muviri. Yakatakura mapuroteni emhando yepamusoro uye macarbohydrates anokurumidza kugaya kuti tsandanyama idzore uye kuwedzera simba.
Chidzidzo che5-vhiki muvechiri kuyaruka chakawana kuti mukaka wechokoreti wakakonzera kuwedzera kwe12,3% musimba panguva yekurovedza muviri kana ichienzaniswa nechinwiwa checarbohydrate.
whey protein kuzunungusa
Mapuroteni anozununguka ndiyo inosarudzwa sarudzo kune vanhu vazhinji vanoda kuvaka tsandanyama. whey protein, Ndiyo imwe yeakanakisa sarudzo yekuvaka tsandanyama mushure mekuita chero Workout.
Muviri unokurumidza kugaya uye kutora puroteni iyi ine mukaka.
Kuenzaniswa nemamwe marudzi eprotein poda senge casein kana soy, whey protein ine mamwe mapfumbamwe akakosha amino acids ayo muviri unoda kukanda kutanga mhasuru yekuvaka.
Grilled chicken nemiriwo
Huku ipuroteni yemhando yepamusoro, yakaonda. Iwe unogona kuwedzera miriwo yakaita seholiflower, broccoli, howa, zucchini, uye asparagus kune huku yakakangwa uye woidya kuti ivake tsandanyama mushure mekumhanya.
Cottage cheese uye michero
Cottage cheese ndiyo yakanakisa sosi yemapuroteni uye calcium. Iyo zvakare yakakwirira mu sodium, iyo electrolyte yakarasika kuburikidza nedikita panguva yekurovedza muviri.
Kuti uwedzere antioxidants, idya muchero mutsva une mavhitamini nemamineral ane cottage cheese.
Pea protein powder
Pea protein poda isarudzo yakanaka yekuvaka tsandanyama mushure mekumhanya nekuwedzera mapuroteni ako ekudya. Kuti uwane mabhenefiti epea protein, sanganisa 1-2 scoops yehupfu nemvura, mukaka, kana chirimwa-based mukaka pane imwe nzira kusvika upfu.
Zvokudya Zvinokurudzira Mushure meKumhanya Kwemangwanani
Kumhanya ibasa rakaoma. Vanhu vanomhanya mangwanani oga oga vanopedza simba rakawanda uye simba. Running; Haisi chete kupisa macalorie akawanda, zvakare inosiya iwe uchifema uye wapera simba.
Kumhanya mangwanani oga oga kwakanakira hutano uye kunyanya kurasikirwa, mubvunzo ndewokuti chii chokudya mushure mekumhanya mangwananid.
Zamu rehuku
Chifu chehuku chakaderera kwazvo mumakoriyori uye inoonekwa seimwe yemhando dzenyama ine hutano pane chero chikafu chezuva. Inogona kubikwa nyore nyore nekubatanidza nezvinonhuwira.
Bika huku usati wamhanya. Paunodzoka kubva pakumhanya kwako, dziisa uye udye.
Sezvaunoziva, kudya kwemangwanani ndiko kudya kwakakosha uye kunofanira kunge kuri kudya kunovaka muviri pakati pekudya. Unogona kudya zamu rehuku nemupunga webrown. Zvinokuita kuti ugare wakaguta kwenguva yakareba uye hauna havi yakanyanyisa yezvokudya kwezuva rose.
Benefits: Huku ine selenium, iyo inoderedza njodzi yearthritis gare gare muhupenyu.
Salmoni
Kana zvasvika kune zvekudya zvegungwa, hapangavi neimwe nzira iri nani kune salmon. Yakazara ne omega 3 fatty acids uye antioxidants, salmon inobvumira muviri kupora nekukurumidza.
Iwe unogona kubika salmon fillets nembatatisi yakabikwa nemiriwo yakabikwa. Wedzera zvishoma mafuta emuorivhi kuti uwane humwe hutano hwakanaka.
Benefits: Salmon inovandudza mashandiro ehuropi uye inoderedza mwero wekusaziva kunonoka muvanhu vakura.
mabhanana
Carbs vane rap yakaipa, asi kwete pakati pevamhanyi. Wese mumhanyi kana mutambi anofanira kudya macarbohydrates akakwana kuti awedzere simba rake.
Banana ndeimwe yeakanakisa uye ane hutano masosi emacarbohydrates. Iwe unogona kugara uchidya bhanana rine hutano pane kudya muchero wega.
Sanganisa zvinongedzo nemukaka wakanyunguduka, bhanana uye sitirobheri mublender uye rega igare kwemaminitsi maviri. Unogona kuwedzera muto weremoni zvinoenderana nekuravira kwako.
Benefits: Bhanana musanganiswa wakasarudzika wevhitamini, zvicherwa uye makabhohaidhiretsi anovandudza kutsungirira pakati pevatambi.
Fruit saladi
Zvibereko zvinotapira, zvine muto uye zvakanakisa sosi yemavhitamini. Kudya michero nemvura yekunwa mushure mekumhanya mangwanani kwakanaka kune hutano.
Iwe unogona kudya maranjisi, maapuro, mablackberries nemagrapefruit. Iwo ane antioxidants uye akakwana kwekudya kwemangwanani kune hutano.
Benefits: Zvibereko zvakaita semazambiringa uye kiwi zvine antioxidants uye fiber inochengetedza hutano hweropa uye inovandudza hutano hwemoyo.
muriwo
Kudya miriwo ipfungwa ine hutano kutanga zuva nesimba. Iine antioxidants, mapuroteni, mavhitamini uye zvicherwa zvinosimbisa muviri, zvinobatsira kuvaka mhasuru dzakaonda uye kusimbisa hutachiona.
Unogona kudya miriwo yakaita se lettuce, broccoli uye makarotsi. Iwe unogona kugadzira masangweji nemagaka nemadomasi. Iwe unogona zvakare kuwedzera zai rakaoma-rakabikwa kune mamwe mapuroteni.
Benefits: Kudya miriwo senge celery kunogona kuderedza BP, uye kudya Brussels inomera kunogona kudzivirira kukura kwekenza maseru.
Almond
AlmondIyo yakanaka sosi ye antioxidants uye inozivikanwa kuderedza cholesterol, kunyanya kana ichidyiwa nguva dzose.
Maarumondi ndizvo zvinofarirwa nevamhanyi. Asi chokwadi, haugone kungova nemaamondi emangwanani mushure mekumhanya. Iwe unogona kuipedza nekuwedzera kune cereal ndiro.
Benefits: Maamondi akanakira ganda. Inoderedza huwandu hwenjodzi dzezvirwere zvese zvinouraya nekuramba ichisimbisa nemavhitamini nemamineral.
Yakakungurutswa oats
Yakakungurutswa oats Icho chikafu chakanakira vamhanyi. Iine huwandu hukuru hweprotein, fiber uye makhahydrates. Fiber ichaita kuti unzwe wakaguta, nokudaro kudzivirira kudyisa.
Nekudaro, kana iwe ukawana kuravira kweoatmeal zvakare yakapusa, unogona kuwedzera chero muchero wesarudzo yako kuti uwedzere kunaka uye kudyiwa. Imwe yekuwedzera kwe oatmeal ndeyekuti inoderedza yakaipa cholesterol.
Benefits: Oats ine fiber, iyo inobatsira kuderedza yakakwira cholesterol.
Yogati
YogatiChikafu chinonaka chevatambi vese. Kana iwe uchimhanya kwemaminetsi makumi mana nemashanu kana awa, zvinokurudzirwa kushandisa yogati mushure mekumhanya. Yogurt yakazara neprotein uye inogona kunakidzwa nemichero uye maarmond kuti awedzere kunaka.
Benefits: Yogurt ine metabolic rate-boosting protein inobatsira kuvaka mhasuru yakaonda uye kupisa macalorie akawanda.
Semagumo;
Kumhanya ibasa rinofarirwa nevakawanda. “Zvokudya wapedza kumhanyaMhinduro kumubvunzo "ichasiyana zvichienderana nezvinangwa zvako.
Kana iwe uchimhanya kuti uremerwe uremu, iwe unofanirwa kudya yakaderera-calori chikafu, uye kuvaka tsandanyama, unofanirwa kutendeukira kune chikafu chine mapuroteni akawanda.
Zvinyorwa Zvaunofanirwa Kuverenga
