Enye yezinzuzo zokugijima wukuthi ungakwazi ukuhamba nokudla amaswidi kanye nezinye ukudla okulula oku-calorie ekudleni kwakho njalo njalo. Ngokuqinisekile uzogijima futhi uzizwe ungcono, noma kunjalo, uma udla ukudla okunempilo, okunomsoco, kuhlanganise nokudla okulula. Ngakho ngesikhathi esilandelayo lapho uzwa ulambile (okwenzeka kakhulu kubagijimi) futhi ufinyelela leso sikhwama sama-chips amazambane noma iphakethe lama-Oreos, cabangela enye yalezi zokudla okudlayo esikhundleni salokho.
1 - Apple tincetu nge ibhotela ibhotela
Wonke umuntu uyazi ukuthi ama-apula akuhle kuwe, kodwa awahlali njalo, enelisayo. Zama ukudla ama-apple tincetu nge-bhotela ye-peanut encane, engumthombo omkhulu wamafutha anempilo namaprotheni. Khetha konke-i-bhotela ye-peanut yangokwemvelo ukuze ungabi noshukela owengeziwe kanye namafutha we-hydrogenated.
2 - Abakhiqizi bekolweni kanye noshizi
Ushizi wezinyosi kanye nama-crackers combo yindlela enomsoco yokuvimbela ukudla kwakho phakathi kokudla. Abakhiqizi bahlinzeka nge-fiber ne-carbs emihle, kuyilapho ushizi unikeza amaprotheni ne-calcium.
3 - Ubhanana
Uzothola i-carbs kusuka ebhanana kanye ne-potassium, esiza ukuvimbela ama-muscle cramps. I-ushukela elula nesilinganiso esincane se-fiber ukwenza ubhanana ngokulula kulula ukugaya, okusho ukuthi kuyisidla esiphuthumayo ngaphambi nje kokusebenza (vele uqiniseke ukuthi usuzinike okungenani imizuzu engu-90 ukugaya ngaphambi kokusebenza ngemuva kokudla).
4 - Imigoqo yamandla noma okusanhlamvu
Uma udinga ukudla okulula ukupakisha esikhwameni sakho sokuzivocavoca, imigoqo ye-cereal noma yamandla ingaba inketho enempilo. Vele uqaphele lapho ukhetha imishayo yakho - ezinye zazo ziqukethe amanoni amaningi kanye noshukela njengama-candy bars! Khetha imigoqo enezithako ezimbalwa nje, ngakho-ke wazi ukuthi abagcwala izithasiselo ezingadingekile. Imishayo yomusa iyinketho enomsoco futhi enhle kakhulu. Kunezinsalela eziningi ezikhethwa kukho futhi zenziwa kuzo zonke izithako zemvelo.
5 - ama-Smoothies
I-Smoothies ingaba umsoco onomsoco futhi oqabulayo wabagijimi, ikakhulukazi ngemva kokugijima. Hlanganisa inkomishi ye-1/2 yobisi lwe-skim noma ijusi, i-banana, nama-strawberries afriziwe (noma ezinye izithelo ozithandayo) ku-blender for smoothie esiphundu neqabulayo.
7 Smoothies enomsoco nonomsoco yabagijimi
6 - I-yogurt eluhlaza ngezithelo ezintsha
I-fat in fat and high in carbohydrate, i-yogurt nayo imthombo omuhle kakhulu we-calcium, amaprotheni ne-potassium. Amasiko ayo aphilayo futhi asebenzayo alungile ohlelweni lokugaya.
7 - Ubisi lweKhocolate
Ubisi lwe-Chocolate linikeza amaningi amaprotheni, ama-carbohydrate namavithamini B - okwenza kube isiphuzo esihle sokuphumula . Ubisi lwe-chocolate ushukela ujabulela kakhulu ngemva kokugijima. Enye inzuzo: I-calcium izosiza ukugcina amathambo akho aqine. Abanye abagijimi bathanda ukuthenga amabhokisi ngamanye amabhodlela we-ushokoledi bese baphuza isithwathwa seqhwa emva kwesikhathi eside.
8 - izaqathe
Ama-karoti agcwalisa kodwa aphansi kwamakhalori, okwenza kube ngumswakama omkhulu wabagijimi abazama ukunciphisa isisindo noma balondoloze isisindo sabo samanje. Isikhathi esiningi sokuwadla uma ulambile ngaphambi kokudla, ukuze ukwazi ukwanelisa ukugula kwakho futhi ugweme ukudla okudliwayo ngesikhathi sokudla.
9 - i-Popcorn
Uma nje ingalayishwa ibhotela, amafutha, ushukela, noma izinsawoti, i-popcorn engena-moya ingaba isiphuzo esinempilo, esincane. Izinhlamvu zommbila yizinhlamvu eziphelele, ngakho-ke zinenzuzo ezifanayo zokudla okunomsoco olayini obomvu noma isinkwa sonke sikakolweni. I-Popcorn nayo igcwele i- fibre , ngakho-ke ikholori eyi-100 ekhonza (cishe izinkomishi ezingu-3) izokusiza uzizwe ugcwele isikhathi eside.
10 - I-Ananas kanye ne-cottage shizi
Akuyona nje ukuhlanganiswa kwe-chinanasi ne-cottage ushizi okumnandi, okukugcwalisa ngakho, ngakho-ke kuyisidla esiphuthumayo semaphakathi noma ekuseni. I-Ananas iqukethe i-bromelain, engase isheshe ukukhanda imisipha. Futhi i-cottage ushizi iqukethe amaprotheni ne-calcium, kokubili kubalulekile kubagijimi.
11 - Ibhotela le-Peanut kwi-muffe ye-English
Ibhotela le-peanut liphakeme amaprotheni amaprotheni namafutha anempilo, ngakho uzothola uphethiloli wemisipha yakho futhi uzizwe ugcwele isikhathi eside. okuyinto imisipha kagesi futhi kusekela amazinga energy. Vele usakaze amabhontshisi amabili we-peanut butter on muffin lonke weNgisi enokolweni futhi une-snack eyanelisayo futhi enomnandi. Engeza ibhanana bese iba isidlo sasekuseni esisheshayo futhi esisheshayo.
12 - Ama-pretzels ne-hummus
Ama-pretzels ayidlaki enkulu yedwa, kodwa ukuwadla nge-hummus kunikeza ukunambitheka okungaphezulu nezinye izinzuzo. Ama-pretzel kulula ukugaya, ngakho uzothola amandla esheshayo, kanye nosawoti owengeziwe. I-hummus inikeza insimbi namaprotheni, okubalulekile kubagijimi. ukukunika ama-carbs okulula ukugaya amandla asheshayo kanye ne-sodium ukuze uhlale unamanzi; i-hummus inikeza insimbi yamandla, kanye namaphrotheni.
13 - Amaqanda abilisiwe
Amaqanda ayimthombo omuhle kakhulu wezakhi eziningi ezibandakanya i-riboflavin ne-biotin, okubalulekile ekusetshenzisweni kwe-carbohydrates, amaprotheni namafutha. Omunye ophakathi kanzima abilisiwe ngamakholori angu-100. Ufafaze usawoti, pepper, kanye ne-paprika eqanda ukuze uthole ukudla okumnandi okunethezayo.
14 - Izinsuku
Izinsuku ziyisidlo esidumile phakathi kwabagijimi, kungakhathaliseki ukuthi kudliwa yedwa noma ngamanothi. Ngokuvamile ngokwemvelo futhi kukhona umthombo omkhulu we-carbs kanye namaprotheni. Ikhefu lezinsuku ezingu-1/4 linamakholori angu-110.
15 - Isitshalo esinalo ubisi obumhlophe
I-cereal iyashesha futhi kulula ukuyilungisa nomthombo omuhle we-carbs kalula-digestible, ngakho-ke kuwumdlalo omuhle ongaphambi kokusebenza . Futhi ngenxa yokuthi kulula ukuthola ulwazi lokudla okunomsoco ebhokisini, ungabheka oqiniswe ngamavithamini namaminerali futhi ephezulu e-fiber ukuze uhlale ugcwele. Ungafaka izithelo ezithile, njengezithelo ezixutshwe, phezulu izakhi eziningi.
16 - Ukuxuba umzila
Ukuxuba umzila kwenziwa ngezinhlobo ezahlukene zamantongomane, okuwumthombo omkhulu weprotheyini ne-fiber, futhi into enhle njenge-omisiwe noma i-chocolate chips. Umxube we-trail wangaphambi kwesikhathi ungabiza, abagijimi abaningi bathanda ukugcina imali ngokwenza ukuxuba kwabo ngamantongomane abo abathandayo, okusanhlamvu okumile, nezithelo zomisiwe.
Futhi ubone: