Malingaliro Ako Chakudya Chakudya Cham'mawa kuchokera ku Ubwino Waumoyo

Zamkati

• Jennifer Purdie: Ironman Athlete ndi Marathon Runner
• Venus Williams: Wosewera wa Pro Tennis
• Elizabeth Robinson: Wothamanga komanso Wophunzitsa Munthu
• Erin Aquino: Kulimbitsa Thupi
• JL Fields: Health and Fitness Blogger
• Stephen Cooper: Woyambitsa Boot Camp Pasadena
• Jason Fitzgerald: Woyambitsa StrengthRunning.com
• Rachel Dubin: Fitness Fiend
• Gillian Barrett: Wothamanga komanso Wopambana-Wopambana
• Len Saunders: Wolemba wa Keeping Kids Fit
• Gillian Casten: Blogger Yolimbitsa Thupi
• Zambiri pa SHAPE.com:
• Onaninso za

Simufunikanso kuti tikukumbutseni kuti kudya kadzutsa kopatsa thanzi ndi lingaliro labwino. Koma popeza mbale yomweyo ya oatmeal tsiku lililonse imatha kukhala yotopetsa, mungafunike malingaliro atsopano angapo chani kudya m'mawa.

"Kaya mukupita kumalo ochitira masewera olimbitsa thupi kapena mukamatuluka pakhomo kuti mukagwire ntchito, onetsetsani kuti chakudya chanu cham'mawa chidzakupatsani chakudya kwa maola ochepa otsatirawa," akutero a Ed Olko, wophunzitsa anthu ku Equinox ku Palos Verdes, CA. "Chakudya chanu cham'mawa ndiye kuyamba kwa tsiku lanu, choncho ziwerengeni."

Zosankha zapamwamba za Olko: Chipatso cha smoothie ndi Bagel Thin ndi mafuta opepuka a peanut butter; muffin wa Chingerezi wokhala ndi dzira loyera, chidutswa cha nyama yankhumba, ndi theka la tchizi; omelet yoyera ya dzira yokhala ndi bowa, sipinachi, ndi tchizi pa bagel; kapenanso yogati wamba wachi Greek wokhala ndi chimanga chonse ndi / kapena zipatso zatsopano zosakanikirana.

Werengani kuti mumve zambiri zazakudya zam'mawa kuchokera kwa anthu omwe amakonda masewera olimbitsa thupi.

Jennifer Purdie: Ironman Athlete ndi Marathon Runner

Chomwe ndimakonda kudya pachakudya cham'mawa ndimayera oyera opukutidwa ndi ma veggies, kale, ndi ma avocado. Ndimakhala ku California kotero ndimatha kupeza zonse zatsopano kumsika wa mlimi.

-Jennifer Purdie, wazaka 34 wa Ironman wothamanga komanso wothamanga marathon

Venus Williams: Wosewera wa Pro Tennis

Venus Williams amayamba tsiku lililonse ndi ma shoti awiri a wheatgrass. Akakhala panjira, amakonzekera ku Jamba Juice. Gulu la Triple Revitalizer Juice Blend lili ndi madzi a karoti watsopano, madzi alalanje, ndi nthochi.

Elizabeth Robinson: Wothamanga komanso Wophunzitsa Munthu

Chakudya cham'mawa ndi gawo langa lomwe ndimakonda kwambiri patsiku. Ndimakonda chakudyacho, ndimakonda mwayi wopanga chisankho changa choyambirira cha tsikulo kukhala labwino, ndipo ndimakonda lonjezo lotsatira.

Chakudya changa cham'mawa cham'mawa chozizira ndi njira yomwe imatha kusakanizidwa ndikufanana malinga ndi kukoma. Zigawo zake zazikulu ndi tirigu, chipatso, ndi mtedza. Nthawi zambiri, ndimasankha oatmeal ngati chimanga changa, nthochi ngati zipatso zanga, ndi mtedza ngati mtedza wanga. Komabe, izi zimatha kusinthidwa posintha farina (tirigu wapansi) kapena grits (chimanga cha pansi) m'malo mwa oatmeal, maapulo kapena mapeyala m'malo mwa nthochi, ndi ma almond kapena ma pecans amtedzawo. Kuphatikiza kulikonse kumagwira ntchito bwino ndipo kumachita chinyengo.

Chakudya cham'mawa chomwe ndimakonda ndimakonda yogurt, zipatso zodulidwa, kuphulika kwa agave kapena madzi a mapulo, ndi kagawo ka mkate wonse wambewu. Apanso, kuphatikiza yogati, zipatso, ndi buledi kumapereka mapuloteni, chakudya chambiri, ndi mafuta omwe amafunikira kuti azidumphira tsikulo ndikukhalabe ndi mafuta m'mawa.

-Elizabeth Robinson, wothamanga, wophunzitsa payekha, komanso wopanga pulogalamu yapaintaneti yolimbitsa thupi ya VitFit

Erin Aquino: Kulimbitsa Thupi

Chakudya changa cham'mawa ndi phukusi la oatmeal wamba, magalamu 24 a ufa wapa protein, ndi supuni 1 1/2 ya batala wachilengedwe kapena batala la amondi. Ndi kasakanizidwe kabwino ka carbs, mapuloteni, ndi mafuta ofunikira!

-Erin Aquino, kulimbitsa thupi

JL Fields: Health and Fitness Blogger

Ndimakonda chakudya cham'mawa chokoma komanso ndimatsamira ku macrobiotic. Mwina ndimasangalala ndi mbale ya supu ya miso yodzaza ndi ndiwo zamasamba kapena phala lamtima ndi chitsulo chodulidwa oats, mapira, walnuts, ndi zoumba!

-JL Fields, woyambitsa / mkonzi / wolemba JL Goes Vegan ndi Stop Chasing Skinny

Stephen Cooper: Woyambitsa Boot Camp Pasadena

Chosankha changa cham'mawa cham'mawa ndi kugwedeza kwamphamvu kwa protein. Ndimadzuka molawirira kwambiri kotero kuti sindimamva ngati chakudya chambiri, chifukwa chake kugwedeza uku kumakhala ndi zakudya zambiri m'mawa wanga. Zimaphatikizapo: 1 chikho madzi, 1 chikho tiyi wobiriwira, Samabazon Acai paketi 1 (anti-oxidants, kuphatikiza, ndimakonda mabulosi), 1/4 chikho mafuta mkaka wa kokonati (umawonjezera mafuta ndikupangitsa kugwedezeka kwambiri), 1 mpaka 2 amatulutsa vanila protein ufa (25 mpaka 40 magalamu), ndi 1/3 chikho oats wathunthu.

Kuchuluka kwa zipatso, mafuta, ndi oats kumapangitsa kuti ikhale yodzaza ndi mphamvu.

-Stephen Cooper, wophunzitsa payekha komanso woyambitsa Boot Camp Pasadena

Jason Fitzgerald: Woyambitsa StrengthRunning.com

Chakudya cham'mawa chomwe ndimakonda kwambiri chimatchedwa "dzira mudengu." Mumadula chonse chidutswa cha tirigu ndikuchotsa dzira mkati. Ikani kupanikizana kwa sitiroberi pamtengo womaliza ndikuphatikizanso ndi whey protein shake-muli ndi ma carbs osavuta komanso ovuta komanso mapuloteni omwe muyenera kuchira mukamachita masewera olimbitsa thupi. Ndizosavuta kupanga ndipo zimathandizanso pakuchira pambuyo pa kulimbitsa thupi.

-Jason Fitzgerald ndi 2:39 marathoner komanso woyambitsa StrengthRunning.com

Rachel Dubin: Fitness Fiend

Ndine wolimbitsa thupi. Ndimagwira ntchito m'mawa uliwonse, ndipo PJ's Organics 'Breakfast Breakfast Burrito ndiye chakudya cham'mawa chabwino mutatha kuchita masewera olimbitsa thupi popeza chimakupatsani chakudya ndikudzaza maola ambiri. Monga chakudya cham'mawa chokwanira cha ku Mexico kunyumba, chinthu ichi mulibe mankhwala ophera tizilombo, zotetezera, kapena ma GMO, ndipo ndi imodzi mwazakudya zokhazokha zokhazokha pamsika.

-Rachel Dubin, wolimbitsa thupi

Gillian Barrett: Wothamanga komanso Wopambana-Wopambana

Ndakhala othamanga komanso ochita masewera olimbitsa thupi kwazaka zoposa 2 tsopano. Ndinayamba kuchita masewera olimbitsa thupi komanso kudya moyenera kuti ndichepetse mapaundi 80. Chakudya changa cham'mawa chimakhala ndi madzi a mandimu (theka la mandimu) ndi madzi otentha (apa ndipamene ndimamwa mavitamini anga), Kashi Go Lean cereal (1 kutumikira), 1% mkaka (1/2 chikho), yogurt yachi Greek (3/ 4 chikho), blueberries (1/4 chikho), ndi uchi (supuni 1). Ndi ma calories 350, 59 magalamu a carbs, 2 magalamu a mafuta, 27 magalamu a mapuloteni, ndi 6 magalamu a fiber.

-Gillian Barrett, wothamanga komanso wochita masewera olimbitsa thupi yemwe adataya mapaundi a 80 njira yoyenera

Len Saunders: Wolemba wa Keeping Kids Fit

Ndimasunga chakudya changa cham'mawa mosavuta koma onetsetsani kuti musachiphonye. Nthawi zambiri ndimaphatikizapo zidutswa za manyumwa, zomwe zimakhala ndi mavitamini ndi mchere wambiri komanso zimathandiza kuthetsa chilakolako. Komanso, kuphatikiza oatmeal yambewu yonse ndiyabwino kwambiri, chifukwa ili yodzaza ndi ma carbs ovuta (mphamvu yokhalitsa), ma antioxidants, ndi michere yazakudya, komanso michere yambiri.

-Len Saunders, wolemba wa Kusunga Ana Kukhala Oyenera

Gillian Casten: Blogger Yolimbitsa Thupi

Ndimakhala nawo m'makalasi atatu kapena atatu patsiku. Ndimakonda ma nori avocado okutidwa (zing'onozing'ono zokutidwa ndi mapeyala mumtsinje wa sushi). Ndi chakudya cham'mawa chopanda chizolowezi, chomwe chimakoma ngati sushi ya avocado.

Ndimakondanso ma smoothies a nthochi. Ndimaziziritsa zidutswa za nthochi ndikuziyika mu Vitamix yanga ndi mkaka wa amondi, ufa wochuluka wa Sun Warrior, ndi supuni yaying'ono ya chiponde. Nthochi ili ndi shuga wambiri kotero ndimangochita izi ndikapita kolimbitsa thupi kwambiri. Zimakoma ngati kugwedeza mkaka!

-Gillian Casten wa RateYourBurn.com

Zambiri pa SHAPE.com:

Njira 10 Zatsopano Zodyera Oatmeal

Maphikidwe 11 Opambana a Smoothie

Tsiku Pazakudya Zanga: Fitness Pro Jeff Halevy

6 "Zaumoyo" Zosakaniza Zomwe Muyenera Kupewa

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