I-Hooray yokuzivocavoca! Kuhle ukuzinikela ekusebenzeni, kodwa ungakhohlwa ukuthi kubaluleke kangakanani lokho okudla ngaphambilini. Ukudla nokuzivocavoca kuyahambisana. Nakhu okuyisikhombisa ukudla okuphambili kokudla okuzokwenza uphuze umzimba wakho ngaphandle kokulinganisa.
Ithiphu: Ukuzivocavoca Isikhathi
Zama ukudla ihora noma ezimbili ngaphambi kokuzivocavoca ukuze umzimba wakho unesikhathi sokugaya ukudla.
Izimvo ziyahlukahluka ukuthi kungcono yini ukuzivocavoca ngesisu esingenalutho: Abanye abantu bathi ungashisa amafutha amaningi ngale ndlela, kuyilapho abanye bebiza lokho okungenangqondo!
Ekugcineni, yenzani okusebenza kahle emzimbeni wakho. Uma ungalambile ekuseni kakhulu futhi uzizwa uhle ngemva kokuzivocavoca, hamba. Uma kungenjalo, bamba izinketho ezihlakaniphile njengezikhetho ezingezansi.
Amaprotheni Ama-Bars (Ngama-Counter Right Calories)
Imakethe igcwele amaprotheni, kanti ezinye zingcono kunezinye. Hlola njalo amalebula wokudla futhi ubheke eduze ukuze uqiniseke ukuthi kukhona owodwa okhonza ebhajini.
Ngaphandle kokuthi ungumuntu okhubazekile obhekene nokushisa amakhulu namakhulu ama-calories, gwema ukudlala ngamabhalori angaphezu kuka-300. Ngivame ukuhamba ngemigoqo ene-calories angu-200 futhi okungenani amagremu angu-10 amaprotheni. Ngingumngane wezingubo ze-Quest, ezingena ku-flavour amaningi okumnandi, kusuka ku-Blueberry Muffin kuya ku-Chocolate Chip Cookie Dough.
Thola i-scoop kulezo zinsuku , kanye nezinketho ezine ezinhle!
I-100-Ikholomu Packs of Nuts
Amantongomane aqukethe izakhi eziningi ezidingekayo ukuze uphethe imisebenzi yomzimba. Amanye amantongomane, afana nama-alimondi, angakusiza nokuba ulahlekelwe isisindo ! Kodwa ziyi-calorie enamandla kakhulu. Yingakho ngithanda amaphakethe alawulwa yingxenye ngamakhalori angu-100 ngayinye.
Kulula ukuhamba ngaphezulu uma ungenawo ama-pre-measured servings! Lezi phakethe zihambisana kahle nezithelo eziphezulu, njenge (engiyithandayo) ama-apula e-Fuji.
Banana With Butter Peanut
Ubhanana yi-BFF ye-exerciser. Ziqukethe inani eliningi le-glucose, i-aka muscle fuel. Futhi i-potassium ebhanana ayilondolozwe ohlelweni lwakho isikhathi eside, ngakho-ke uyakwazi ukuyisebenzisa ngesikhathi sokuzivocavoca kwakho. Smear nge-bhotela ye-peanut (cishe 1 isipuni) futhi ujabulele. Manje usulungele ukuphakamisa ezinye izisindo!
I-Yogurt yamaGreki engenamafutha ngama-Berries nama-Chia Imbewu
Le snack iyamangalisa! Akuyona nje into ehlwabusayo, kodwa futhi ihlanganisa wonke ama-macronutrients amathathu. (Macro ini? Ake ngichaze ).
I-yogurt igcwele amaprotheni, amajikijolo aqukethe i-carbs, kanti imbewu ye-chia inikeza amafutha akho enempilo. I-Boom. Esikhundleni sembewu ye-chia, ungaxuba ku isipuni samantongomane aqoshiwe. Shintsha, njengoba nje uyenza nge-cardio nokuqeqeshwa kwamandla!
Smoothies DIY
I-smoothie ingaba isingeniso esiphelele sokudla, uma nje uhlakaniphile mayelana nokuthi uyayakha kanjani. Ezinye ze-smoothies ziyizidumbu ezidliwayo ezifihlekile, ezigcwele ushukela namafutha. Qaphela labo abathengiswa ezitolo ze-smoothie! Ukubheja kwakho okuhle ukushaya ama-smoothies akho ekhaya usebenzisa izithelo zangempela, ubisi lwe-almond, nokuningi.
Oatmeal
Uhlobo olufanele lwe-oatmeal-cabanga ensimbi-enqunywe noma oludala, hhayi oats oshukela osheshayo-lungcono ngaphambi kokuzivocavoca. Ama-oats enohlamvu wonke akhipha i-carbs kancane kancane ohlelweni lwakho, ngakho-ke uhlale unamandla okwesikhashana. I-carbs elula njengama-muffin nesinkwa esimhlophe, ngakolunye uhlangothi, ibangele i-spike engadingeki futhi ilahleke kalula ekusukeni kwegazi.
I- oats ebusika ngobusuku obukhulu impela kakhulu ngoba lokhu azizwa inzima njenge-oats ephekiwe. Banike isibhamu!
Ama-whites ama-Egg Scrambled With Cheat-Fat Cheese
Lekudla okuncane kwekhalori elincane ephelele uma nje udinga ukuthuthukiswa okuncane kwamaphrotheni. Ungenza lokhu kube yi-microwave !
Vele ushaye izithako ndawonye egagini, nuke kuze kubekwe. Ukube nje ukusebenza ngaphandle kwakungashesha futhi kulula.
Uzibuza ukuthi yini ongayidla ngemuva kokusebenza? Ngikutholile !