Zakudya 5 Zozikidwa Pazomera Zomwe Zitha Kukuthandizani Kumanga Minofu Yotsamira

Zamkati

• Mbatata
• Yesani:
• Nyemba
• Yesani:
• Mbewu zonse
• Yesani:
• Mtedza ndi mbewu
• Yesani:
• Zosalala
• Malangizo opanga Smoothie:
• Yesani ma combos awa:
• Zosankha pazomera zothandizira kumanga minofu ndizosatha

Mukuganiza kuti simungathe kumanga minofu yopanda thanzi pazakudya zamasamba? Zakudya zisanuzi zimanena mosiyana.

Ngakhale kuti nthawi zonse ndimakonda kuchita masewera olimbitsa thupi, ntchito yanga yomwe ndimakonda ndikunyamula. Za ine, palibe chomwe chingafanane ndi kumverera kokhoza kukweza chinthu chomwe kale simukadatha.

Nditangoyamba kumene kudya zakudya zopangidwa ndi mbewu, ndinali ndi nkhawa zakuti ngati zakudya zopangidwa ndi mbewu zizikhala zokwanira kuchita zolimbitsa thupi zomwe ndimachita, makamaka zikafika pakupanga minofu yowonda.

Ndinali wokayikira poyamba, koma nditatha kufufuza pang'ono ndinapeza kuti sizili zovuta kukokera pamodzi chakudya chomwe sichinangondithandiza kuti ndikhale ndi minofu koma chinandithandiza kuchira msanga komanso mphamvu zazikulu.

Mwachidule, zakudya zopangidwa ndi mbewu zimagwirizana kwambiri ndi masewera olimbitsa thupi, monga ndanenera kale. Zomwe zimatengera ndi maphunziro pang'ono ndikuganiza kunja kwa bokosi kuti muwonjezere zabwino zake.

Ndipo apa ndi pomwe nditha kuthandizira kupereka kudzoza.

Kaya ndinu watsopano ku masewera olimbitsa thupi kapena wothamanga waluso, ngati mukuyang'ana kuti mutenge zakudya zopangidwa kuchokera kuzomera koma mukuda nkhawa ndi minofu, ndakuphimbirani.

M'munsimu muli zakudya zisanu zomwe ndimakonda kwambiri zomwe zingathandize kuthandizira komanso kukhala ndi minofu yowonda.

Mbatata

Ndikofunika kukumbukira zosowa za caloric mukamadya kuti minofu ikule ndikuchira. Mbatata ndi njira yabwino kwambiri pa izi. Ali ndi chakudya chambiri, chomwe chimapereka mphamvu zofunikira.

Ndimakonda mbatata makamaka chifukwa ndizodzaza, zotsekemera, komanso zowonjezera ma antioxidants. Chilichonse chomwe mungasankhe mbatata, ndikuwuzani kuti muzidya musanamalize kulimbitsa thupi kapena mukamaliza masewera olimbitsa thupi.

Yesani:

• mbatata yodzaza ndi nyemba, chimanga, ndi salsa
• saladi wa mbatata ndi veggies ndi mpiru (tambani mayo!)

Nyemba

Nyemba ndi gwero labwino kwambiri lachitsulo ndipo. Yesetsani kuwawononga mukamaliza masewera olimbitsa thupi kuti mudzaze malo ogulitsira ma carbohydrate anu ndikupatseni gwero la mapuloteni olimbikitsira kukula kwa minofu.

Zomwe zili ndi fiber zambiri zimathandizira kuyamwa kwa michere, chifukwa fiber imalumikizidwa ndi kusunga mabakiteriya athanzi, omwe amalimbikitsa kugaya bwino. Izi zimawonjezera phindu pazakudya zomwe mumadya.

Palinso banja lalikulu la nyemba ndi mphodza zoti musankhe. Zitha kugwiritsidwa ntchito pazakudya zingapo zingapo, chifukwa chake mupezadi kukoma - ndi chakudya - chomwe mumakonda.

Yesani:

• msuzi wofiira wa mphodza wofiira wophatikizidwa ndi chakudya chanu mutatha kulimbitsa thupi
• nyemba burrito, kuphatikiza gwero la mbewu zonse (ganizirani za quinoa kapena farro)

Mbewu zonse

Mbeu zonse ndizakudya zabwino zamtima, zomwe zimawapangitsa kuti apambane m'buku langa. Mulinso mapuloteni, ndipo magwero ena ali ndi ma antioxidants ambiri.

Zomera zonse nthawi zambiri zimakhala ndi maubwino angapo, ndipo mbewu zonse ndi chitsanzo chabwino cha izi. Agwiritseni ntchito musanamalize masewera olimbitsa thupi kuti mukhale ndi mphamvu zopezera mphamvu.

Yesani:

• tirigu wambiri wokhala ndi ma blueberries
• Tositi yambewu yonse ndi peyala

Mtedza ndi mbewu

Mtedza ndi mbewu zili ndi zomanga thupi zambiri. Mwachitsanzo, mtedza wa mtedza wambiri, uli ndi mapuloteni ambiri. Ngati mukufuna kuwonjezera magwero osavuta a zopatsa mphamvu pazakudya zanu, mtedza ndi mbewu ndiye njira yochitira.

Mafuta a mtedza ndi mbewu amalimbikitsanso kuyamwa kwa michere ya mavitamini osungunuka ndi mafuta A, D, K, ndi E, chifukwa chake ndi kopindulitsa kuwaphatikizira chakudya chopatsa thanzi.

Yesani:

• ma pistachios oponyedwa mu saladi
• mafuta amondi amafalikira pa chotupitsa cha tirigu wonse

Zosalala

Ngakhale izi ndizakudya kapena chotupitsa kuposa chakudya china, ndimamva ngati ma smoothies amafunikirabe kutchulidwa. M'malingaliro mwanga, kukhathamira kwa smoothie mdziko laumoyo ndi maziko. Smoothies amapangika mosiyanasiyana ndipo amanyamula nkhonya yathanzi. Ndipo zigawo zolondola zimapangitsa kukhala koyenera kulimbitsa thupi.

Malangizo opanga Smoothie:

• Yambani ndi masamba obiriwira obiriwira. Idza, yomwe imapangitsa kuti magazi aziyenda bwino (nitric oxide imachepetsa, kapena kutsegula, mitsempha yanu yamagazi).
• Onjezerani zipatso chifukwa zodzaza ndi ma antioxidants, omwe amatalikitsa moyo wa nitric oxide.
• Onjezerani fulakesi kapena nyemba kuti muphatikize mafuta ndi zomanga thupi.
• Onjezerani mtundu wina wa zipatso zokoma ndi chakudya chomwe mukufuna mphamvu.
• Phatikizani oats owuma kuti muwonjezere fiber.
• Pomaliza, phatikizani mkaka wopangidwa ndi mbewu kapena madzi.
  • kale, sitiroberi, mango, oats, mbewu za fulakesi, madzi a kokonati
  • sipinachi, chinanazi, mabulosi abulu, nyemba za hemp, mkaka wa amondi

Yesani ma combos awa:

• Pre-kulimbitsa thupi kapena kadzutsa: oatmeal ndi zipatso
• Pambuyo pa kulimbitsa thupi kapena nkhomaliro: msuzi wa mphodza wophatikizidwa ndi mbatata yodzaza
• Kudya: saladi wokoma woponyedwa ndi mtedza ndi nyemba

Zosankha pazomera zothandizira kumanga minofu ndizosatha

Monga mukuwonera, pali zosankha zingapo zopanda chomera zomwe zingakulitse kulimbitsa thupi kwanu ndi kumanga minofu. Kumbukirani, chinsinsi cholimbitsa minofu ndi kuchita masewera olimbitsa thupi. Onetsetsani kuti zakudya zanu zimakulimbikitsani komanso kukupatsani mphamvu ndikudya mafuta okwanira kuti minofu ikule.

Sara Zared adayamba Posifitivy pa Instagram mu 2015. Pogwira ntchito ngati mainjiniya atamaliza maphunziro awo kukoleji, Zared adalandira satifiketi ya Plant-based Nutrition kuchokera ku Yunivesite ya Cornell ndikukhala mphunzitsi wotsimikizika ndi ACSM. Anasiya ntchito kuti agwire ntchito ya Ethos Health, ntchito yazamankhwala, monga mlembi wa zamankhwala ku Long Valley, NJ, ndipo tsopano ali pasukulu ya udokotala. Amathamanga theka-marathons, marathon amodzi, ndipo amakhulupirira mwamphamvu mphamvu yazakudya chonse, chakudya chazomera komanso kusintha kwa moyo.Mutha kumupezanso pa Facebook ndikulembetsa ku blog yake.