1 - Ukudla kwe-Smart Post-Workout nokudla okunamandla
Sonke siyazi ukuthi ukuzivocavoca ungesinye sezihluthulelo zokufinyelela isisindo esinempilo futhi uzizwe ukhululekile. Kodwa ukuthi yini oyidlayo ngemuva kokuzivocavoca kwakho kubaluleke kakhulu. Awufuni ukulungisa umsebenzi wakho onzima ngokwenza izinqumo ezimbi! Nakhu okuncane kokudla okuphephile kokusebenza ngemuva kokudla nokudla okudla okudla ukuze uqalise.
Umugqa wesi-2
Amaqanda abamhlophe (noma amaqanda angenawo amafutha angenamafutha) aphansi kwamakhilori futhi agcwele amaprotheni aphilile. Kodwa ngubani ofuna ukupheka i-omelet emva kokuzivocavoca okulimazayo? Ufuna okuthile okusheshayo futhi kulula! Ngingumfana omkhulu wamaqanda amaqanda, ama-egg scrambles akwenziwe nge-microwave. Ungenza igayi leqanda ngemaminithi angaphansi kwemihlanu, futhi cishe akukho ukuhlanzwa. Enye inzuzo? Kunokuhlanganiswa okunandi okumnandi kakhulu ongangeza. Kodwa uma ufuna into elula, konke okumele ukwenze yi-microwave 3/4 indebe yamaqanda abamhlophe noma amaqanda esikhundleni somugqa cishe ngomzuzu nengxenye, mix 2 tbsp. we-fat-fat cheese, kanye nama-microwave ngomunye umzuzu.
3 - Smart Smoothie
Igama elingukhiye: Smart. I -calorie ephansi, amaprotheni aphezulu-smoothie iyindlela enhle yokugcoba emva kokuzikhandla okunzima. I-Bonus: Izokuhambisa ngesikhathi esifanayo. Kodwa kufanele uqaphele izinketho zezitolo ze-smoothie-shop: Zivame ukuphakama kakhulu ushukela, i-carbs, nama-calories kunokuba ucabanga. Ukubheja kwakho okuhle ku-DIY. Ngiyakuthanda ukuhlanganisa ubisi olungama-alimondi obungenamvubelo ngezithelo ezifriziwe (akukho ushukela ongeziwe), i-yogurt elula (sebenzisa i-Greek engenamafutha amaprotheni engeziwe), iqhwa elichotshoziwe, iphakethe lama-sweet-calorie sweetener, namanye amaprotheni powder.
4 - Ama-Apple Tincetu Nge-Butter Peanut Butter
Lesi yisiphuzo esiphuthumayo sezinto ezimbili. Ama-apula aphansi e-khalori, anelisekile futhi anesibalo esiphelele sama-carbs enempilo ukuvuselela umzimba wakho emva kokuzivocavoca. O, futhi bayabuhlungu futhi banandi. Into engcono kakhulu kune-apple enhle, e-crisp Fuji iyi-apula, i-apula e-crisp i-Fuji isakazeka nge-bhalorini encane ye-peanut. Hlanganisa ibhotela le-peanut eliyimpuphu ngamanzi ukuze udale ukusabalalisa kwekhalori-ehlehliwe nge-punch punch.
5 - Cottage Ushizi Nge Izithelo
Ngisemhlanganweni wokubuyisela i-cottage shizi. Kakhulu, kungani bephuma ngesitayela? I-classic okuhle-for-you snack, futhi uma uyidokotela kahle, i-cottage shizi iyakuthanda kakhulu. Ngithanda ukuxuba ushizi ophansi we-cottage ushizi nge-drop of vanilla extract kanye nephakethe le-sweetener ye-natural-calorie sweetener; ke ngiphakamisa ngama-blueberries, ama-raspberries, kanye / noma ama-strawberries. Uma ungewona umuntu obhejiwe, noma yikuphi izithelo eziqoshiwe kuzosebenza.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!