Chakudya Chakudya Cham'mawa Chabwino Kwambiri Musanalowe M'gulu Lonse Lamasewera

Zamkati

• Upangiri Wabwino Kadzutsa-Musanayambe Kulimbitsa Thupi: Osawopa Ma Carbs!
• "Zabwino" motsutsana ndi "zoyipa" za Carbs
• Chakudya Chabwino Kwambiri Chakudya Cham'mawa Musanalowe Ntchito
• Chakudya Chakudya Cham'mawa Chambiri Musanalimbitse Kulimbitsa Thupi
• Chakudya Cham'mawa Chabwino Kwambiri Chochepetsa Kuwonda
• Chakudya Cham'mawa Chabwino Ngati Mukadali Wodzaza Ndi Chakudya Chamadzulo
• Chakudya Chakudya Cham'mawa Chambiri Musanalowe Mokwanira Pa Cardio
• Chakudya Cham'mawa Chabwino Kwambiri Ngati Mukukonzekera Chakudya Chamadzulo Chamadzulo
• Chakudya Chakudya Cham'mawa Chambiri Chakudya Chakudya Cham'mawa
• Chakudya cham'mawa chabwino kwambiri kuti musangalale nacho mukamapita
• Chakudya Cham'mawa Chambiri Musanalowe Kulimbitsa Thupi la Yoga
• Onaninso za

Zomwe mumadya mutatuluka pabedi muli ndi mphamvu zothetsera zolakalaka, mphamvu zamagetsi, komanso kuti muchepetse kunenepa kwanu. Kapu yaying'ono ya yogurt imatha kukhudza thanzi lanu m'njira zazikulu: Kafukufuku munyuzipepalaKuzungulira adapeza kuti iwo omwe amadya chakudya cham'mawa pafupipafupi ali ndi mwayi woti 27% atha kudwala matenda amtima poyerekeza ndi anzawo omwe amadya chakudya cham'mawa.

"Kusadya chakudya cham'mawa kumakupatsani mwayi wambiri pakudya kotsatira kapena kudya chakudya chamasana chomwe chili ndi ma calories ambiri komanso shuga kuti athetse njala mpaka nkhomaliro," akutero a Amari Thomsen, R.D., mwini wa Eat Chic Chicago.

Ndipo ngati ndi nthawi yanu yochita masewera olimbitsa thupi, muyenera kudya kadzutsa musanapite. Mukadzuka, kuchuluka kwa shuga m'magazi ndi masitolo a carb zatsika kwambiri, akutero katswiri wazakudya zamasewera Michele Macedonia, RD Chakudya cham'mawa musanachite masewera olimbitsa thupi kumapereka zomwe ubongo wanu uyenera kukhala tcheru komanso zomwe minofu yanu ikufunika kuti igwire bwino kwambiri - kuti mumve bwino. chopondera m'malo motopa ndipo, chabwino, basi blah. (Zokhudzana: Zomwe Akazi Oyenerera Ayenera Kudziwa Zokhudza Kusala Kosatha)

Osangofikira chabe zilizonse phala kapena oatmeal, komabe. Zochita zosiyanasiyana zam'mawa zimafuna zakudya zosiyanasiyana zam'mawa. Kaya mukuyesera kugwetsa mapaundi 10 kapena kupyola kalasi yamphamvu yam'mawa, chimodzi mwazakudya zisanu ndi zitatu zokhutiritsa izi zikuthandizani kuti muyambe tsiku lanu mwachangu.

Upangiri Wabwino Kadzutsa-Musanayambe Kulimbitsa Thupi: Osawopa Ma Carbs!

Ganizirani za ma carbs mu chakudya chanu cham'mawa musanachite masewera olimbitsa thupi ngati opatsa mphamvu m'malo mokhala mdani wapaketi zisanu ndi chimodzi. "Zakudya zam'madzi ndi mafuta a minofu yanu," akutero Alissa Rumsey, M.S., R.D., C.S.C.S. "Popanda iwo, minofu yanu singagwire ntchito molimbika." Ndizofunikira kuti thupi lanu lipitirire zinthu zikavuta. Kafukufuku wofalitsidwa m’magazini ya AMaphunziro a Physiology, Nutrition, ndi Metabolism adapeza kuti kudya ma carbs mphindi 15 musanachite masewera olimbitsa thupi kunathandiza ophunzira kutenga nawo gawo kuthamanga kwa 12.8 peresenti kuposa momwe anali ndi malowa. (FYI: Nayi ma carbs ambiri omwe muyenera kudya patsiku.)

Ichi ndichifukwa chake kudya chakudya cham'mawa chopatsa thanzi musanachite masewera olimbitsa thupi ndikofunikira: Thupi lanu limaphwanya mamolekyu amafuta kukhala glucose. Glucose imatumizidwa ku minofu, kumene imasandulika mphamvu ndikusungidwa mpaka mphamvu ya thupi lanu itatha. Kudya chakudya chapamwamba kwambiri maola anayi musanachite masewera olimbitsa thupi kumatha kukweza kuchuluka kwa glycogen ndi 42%, malinga ndi kafukufuku wofalitsidwa mu Zolemba pa Applied Physiology. Monga mukuganizira, komabe, sikuti carb iliyonse imachita (pepani, maswiti ndi ma donuts). Muyenera kupeza ma carbs omwe angakupangitseni kukhala olimba mpaka kuziziritsa. Umu ndi momwe mungasankhire ma carbs abwino omwe mungadye musanayambe masewera olimbitsa thupi.

"Zabwino" motsutsana ndi "zoyipa" za Carbs

Chakudya cham'mawa chabwino musanachite masewera olimbitsa thupi chimakhala ndi zakudya zonse monga mkate wa tirigu, zipatso, yogurt, mkaka, ndi ndiwo zamasamba, atero a Rumsey. Zinthu zosasinthidwa zimawayeneretsa kukhala "abwino," kapena osafotokozedwanso. Ma carbs awa amatenga njira pang'onopang'ono komanso yokhazikika pakutulutsa mphamvu (ndicho chifukwa chake kumwa oatmeal m'mawa kumakupangitsani kukhuta mpaka nkhomaliro). Ma carbs oyeretsedwa, komano, amasinthidwa, zomwe nthawi zambiri zimatanthauza kuti amachotsedwa michere iliyonse panthawi yomwe agunda mbale yanu. Thupi lanu limayamwa mwachangu ma carbs oyeretsedwa, monga mpunga woyera, makeke, ndi pasitala wopangidwa ndi ufa woyera, kukupatsani mphamvu nthawi yomweyo. (Dzifunseni kuti kodi shuga wamkulu * amatani mthupi lanu?)

Nthawi zambiri, ma carbs osayeretsedwa ndi njira yopitira, ndipo okonzedwa, ma carbs oyengedwa amakhala kunja ngati mukufuna kuonda, koma wopambana samamveka bwino pamene masewera olimbitsa thupi ali pazantchito zanu. Popeza ma carbs oyengedwa amagunda dongosolo lanu mwachangu, atha kukhala othandiza ngati mukufuna kulimbikitsidwa mwachangu kuchokera m'mawa musanachite masewera olimbitsa thupi, akutero Rumsey. (Zokhudzana: Kafukufukuyu pa Carbs Angakupangitseni Kuyambiranso Zakudya Zanu za Keto)

Chakudya Chabwino Kwambiri Chakudya Cham'mawa Musanalowe Ntchito

Kudziwa kuti ndi zakudya ziti zomwe thupi lanu limapeza kuti ndizovomerezeka musanayambe kuchita masewera olimbitsa thupi musanayesedwe. "Kusankha koyengedwa kapena kosasinthika kudzadalira kulekerera kwanu komanso momwe mimba yanu imamvera," akutero Rumsey. Kukumba mu mbale ya oatmeal ola limodzi kapena awiri musanachite masewera olimbitsa thupi kungathandize munthu m'modzi kukankhira mpaka kumapeto, pomwe wina sangamve ngati amagaya mwachangu, akutero.

Osachepetsa kuchuluka kwa carbo ku chakudya cholimba. Zakumwa zamasewera zimatha kupusitsanso. Akatswiri ofufuza ku UK adapempha othamanga asanu ndi awiri kuti amwe zakumwa zamasewera mosiyanasiyana zamahydro. Ochita masewerawa ankamwa mamililita 5 pa kilogalamu ya thupi lawo mphindi zisanu asanachite masewera olimbitsa thupi ndiyeno mphindi 15 zilizonse panthawi yolimbitsa thupi. Atamwa mankhwala ndi 6% ya chakudya, kupirira kwawo kudakwera ndi 34 peresenti poyerekeza ndi nthawi yomwe amamwa 10%. Popeza kuti anathamanga kwambiri, anathamanganso pafupifupi mamita 225. (Pofuna kutanthauzira, Gatorade Thirst Quencher ali pomwepo pamalo okoma awa a 6 peresenti ya makhabohydrate.)

Kudya chakudya cham'mawa musanachite masewera olimbitsa thupi sizitanthauza kokha kudya ma carbs; yesani kuwonjezera kugunda kwa protein, inunso. (Nayi mndandanda wopezeka wazakudya zopatsa thanzi kwambiri zomwe muyenera kudya sabata iliyonse.) "Carbs ndiye mafuta, pomwe kuchuluka kwa mapuloteni kumathandizira kupopera mpope wopanga ma amino acid kuti mukhale ndi minofu yanu," akutero Rumsey.

Chakudya Chakudya Cham'mawa Chambiri Musanalimbitse Kulimbitsa Thupi

Pangani mapuloteni omanga minofu kukhala chinthu chofunikira kwambiri mukamadya kadzutsa musanachite masewera olimbitsa thupi omwe ndi olemetsa, atero a Macedonia. Sakanizani 1/4 chikho chilichonse cha granola, oats wokutidwa, maamondi odulidwa, ndi zoumba kapena cranberries zouma ndi mkaka wopanda mafuta. Khalani omasuka kudya theka ndikusunga zotsalazo mawa, kutengera zosowa zanu. (BTW, uku ndi kuchuluka kwa mapuloteni omwe muyenera kudya tsiku lililonse.)

Mukachoka kumalo ochitira masewera olimbitsa thupi, yesetsani kupanga magalamu 20 a mapuloteni, popeza kafukufuku akuwonetsa kuti izi ndizoyenera kuyambitsa njira yokonzanso minofu. Yesani ma ola 6 a tchizi wopanda mafuta kapena otsika kwambiri, kapu ya yogati yachi Greek yopanda mafuta, kapena ma ola atatu ang'ombe yowotcha kapena nkhuku yokazinga. (Nawa malangizo ena okhudza zomwe muyenera kudya musanachite masewera olimbitsa thupi komanso mukatha.)

Chakudya Cham'mawa Chabwino Kwambiri Chochepetsa Kuwonda

Grande skinny caramel macchiato si chakudya cham'mawa, makamaka musanachite masewera olimbitsa thupi. Pakulankhula komweko kwa khofiyini komanso ma antioxidants opatsa thanzi ndipo mulibe ma calories, khalani ndi tiyi wobiriwira. Kenako pangani dzira limodzi kapena awiri — chinthu chonsecho, osati azungu okha, popeza kuti theka la mapuloteni odzaza ali mu yolk-ndi chipatso monga apulo kapena kapu ya rasipiberi. Zonsezi zimakhala pakati pa 135 ndi 240 zopatsa mphamvu ndipo zimakhala ndi 7 mpaka 14 magalamu a mapuloteni ndi 4.5 mpaka 8 magalamu a fiber kuti apereke mphamvu mpaka nkhomaliro, akutero Thomsen.

Chakudya Cham'mawa Chabwino Ngati Mukadali Wodzaza Ndi Chakudya Chamadzulo

Zinthu zoyamba, choyamba: Idyani! "Izi zizithandiza kuti thupi liziyenda bwino," akutero Thomsen. Dulani chinthu chowala mkati mwa ola limodzi mutadzuka, monga chipatso. Ndipo nthawi yotsatira kukankhira nthawi yamadzulo. Kudya maola awiri kapena atatu musanagone-kuphatikiza zokhwasula-khwasu - kumakupatsani nthawi yokwanira yogaya zonse nthawi isanakwane

Chakudya Chakudya Cham'mawa Chambiri Musanalowe Mokwanira Pa Cardio

Minofu yanu imathamanga pa carbs monga gwero lawo lalikulu la mafuta pamene mtima wanu ukugunda pamene mukuthamanga, kupota, kapena thukuta pa elliptical, choncho idyani ola limodzi musanachite masewera olimbitsa thupi kuti muwonjezere mphamvu ndikulola thupi lanu kukhala ndi nthawi yowononga chakudya. Swirl yogurt wopanda mafuta kapena wopanda mafuta ambiri mu oatmeal komanso pamwamba ndi zipatso kapena zoumba zatsopano. Ngati muli ndi nthawi yochepa ya chakudya cham'mawa musanachite masewera olimbitsa thupi, smoothie ya zipatso ndi mkaka kapena yoghurt imapindula mfundo kuti zigayidwe mosavuta.

Seshani ya thukuta, sangalalani ndi ma carbs kuti mubwezeretsenso malo ogulitsira a glycogen ndi mapuloteni kuti mukulitse kukonzanso kwa minofu, makamaka mkati mwa mphindi 30 zakumapeto kwanu - ino ndi nthawi yabwino kwambiri pomwe minofu ili ngati siponji, yotenga zakudya zonse zamagetsi. Sandwich ya tirigu wokwanira 100 ya kalori yocheperako yofalikira ndi kansalu kakang'ono ka chiponde ndipo kokhala ndi uchi kapena jelly ndiosavuta, atero a Macedonia. (Werengani izi ngati mukuganiza "Koma nanga bwanji za kusala kudya kwa mtima?")

Chakudya Cham'mawa Chabwino Kwambiri Ngati Mukukonzekera Chakudya Chamadzulo Chamadzulo

Ulusi wogaya pang'onopang'ono ndi mapuloteni ndi ma BFF anu mukafuna kuthetsa kunjenjemera kwa m'mimba.Kuwombera 7 mpaka 10 magalamu a fiber ndi 15 mpaka 20 magalamu a mapuloteni, omwe amatha kufikiridwa mokoma ndi pseudo-parfait ya chikho cha yogurt yachi Greek yopanda mafuta kapena yotsika kwambiri, yopereka tirigu wambiri (yang'anani). kwa iwo omwe amanyamula osachepera 5 magalamu pa kutumikira), ndi ma blueberries atsopano kapena owuma.

Chakudya Chakudya Cham'mawa Chambiri Chakudya Chakudya Cham'mawa

Chomaliza chomwe mukufuna ndi chakudya cham'mawa musanachite masewera olimbitsa thupi chomwe chimakhala ngati thanthwe m'matumbo mwanu, motero smoothie yosavuta kugaya ndiyo njira yopita. Isungeni yathanzi posakaniza zipatso zowuzidwa ndi mkaka kapena njira ina yopanda mkaka. Kapena mugule botolo lomwe lili ndi magalamu osachepera 30 a shuga pakudya ndi mapuloteni kuti muchepetse kuchuluka komwe thupi lanu limayamwa shuga ndikukukhalitsani nthawi yayitali, atero Thomsen. Mulimonsemo, imwani pang'onopang'ono m'mawa kuti mupeze mlingo wa mavitamini ndi mchere wofunikira. (Zogwirizana: Momwe Mungapangire Smoothie Yabwino Nthawi Iliyonse)

Chakudya cham'mawa chabwino kwambiri kuti musangalale nacho mukamapita

Lamlungu, konzani zokonda za Macedonio zomwe amakonda kudya-pa-kuthamanga kwa sabata: Sakanizani tirigu wambiri, ulusi wambiri, shuga wotsika kwambiri (amakonda Mini Shredded Wheat, Cheerios, kapena Chex); mtedza (mtedza wa soya, mtedza, amondi); ndi zipatso zouma (zoumba kapena cranberries), ndikugawana kapu imodzi m'matumba a sangweji. Mukamatuluka pakhomo m'mawa, tengani chikwama ndi katoni imodzi yokhala ndi mkaka wopanda mafuta. Kapena kuphika muffin yam'mawa yam'mawa yam'mawa yambiri ndikuzizira. Tulutsani usiku umodzi kuti usungunuke, kapena usungunuke mu uvuni wa toaster mukadzuka. Zosankha zonse ziwirizi zimapereka ma combo ndi zomanga thupi zabwino kwambiri kuti zikuthandizireni kukweza ubongo wanu ndikumakwaniritsa njala yanu.

Chakudya Cham'mawa Chambiri Musanalowe Kulimbitsa Thupi la Yoga

Chakudya cham'mawa sichingafanane ndi yogis basi. Maphunziro amphamvu, ochita masewera olimbitsa thupi amafunikira zosankha zilizonse zomwe zatchulidwa kale za masewera olimbitsa thupi a cardio kapena mphamvu. (Ma yoga 10 awa amakhala ndi tochi * yayikulu.) Popeza ma yoga owopsa samayatsa mafuta ambiri, Macedonia amalimbikitsa chipatso kapena chidebe cha maapulo asanapite ku studio kukakoka popanda kukulemetsani pansi panthawi yosintha.

Kutsatira mtundu uliwonse wa gawo lotsika la agalu, zipatso zodulidwa zokokedwa mu chidebe cha yogati yopanda mafuta kapena mafuta ochepa ndi kubetcha kwabwino, chifukwa kumapereka ma carbs ndi mapuloteni kuti awonjezere thupi lanu.

Onaninso za