Zomwe Mungadye Musanathamange Mpikisano

Zamkati

• Onaninso za

Mukhale ndi smoothie wopangidwa ndi 1 chikho madzi a coconut, 1∕2 chikho tart madzi a chitumbuwa, 1∕2 chikho chamabuluu, nthochi imodzi yachisanu, ndi supuni 2 zamafuta a fulakesi

Chifukwa chiyani madzi a coconut ndi madzi a chitumbuwa?

Smoothie ola limodzi musanayime pamzere woyambira ikhoza kukulimbikitsani. Ashley Koff, R.D., katswiri wazakudya ku Los Angeles anati: "Imasungunuka mosavuta ndipo imapereka madzi ofunikira kwambiri." Madzi a kokonati ali ndi potaziyamu wochuluka, michere yomwe imathandiza kupewa kukokana. Ndipo madzi a chitumbuwa amathandizira kuchepetsa kutupa, zomwe zingalepheretse kuwonongeka kwa minofu ndi kuwawa. Kafukufuku wina wochokera ku Oregon Health & Science University adapeza kuti othamanga omwe adatsitsa madzi a kokonati isanafike theka loti marathon sanamve kupweteka panthawi ya mpikisano wawo.

Chifukwa chamabuluu?

Mabulu a buluu ochepa azingowonjezera kununkhira kwa zipatso - ndipo zimatha kukulepheretsani kumva kuti mwataya mtima. Amakhala ndi ma anthocyanins, ma antioxidants amphamvu omwe amaletsa kuwonongeka kwa minofu ndipo amathanso kupweteketsa pambuyo pothamanga.

Chifukwa chiyani nthochi?

Kuti mukhale wokhuthala, wotsekemera-komanso ma carbs ambiri osavuta kugayidwa-ponyerani nthochi yoziziritsa mu blender. "Zidzakupatsani mafuta pompopompo," akutero Koff. "Ndipo imapereka kukoma."

Chifukwa mafuta fulakesi?

Kuti mupume mosavuta pa mpikisano wanu, sakanizani mafuta a flaxseed, omwe ali ndi omega-3 fatty acids ambiri. Mu kafukufuku wofalitsidwa mu Journal of Science and Medicine in Sport, othamanga omwe adatenga mafuta owonjezera tsiku ndi tsiku kwa miyezi itatu adapeza kusintha kwa pafupifupi 50 peresenti m'mapapo awo panthawi yochita masewera olimbitsa thupi.

CELEBRITY SMOOTHIE: Nicole Scherzinger's Blueberry-Flaxseed Shake

Mtedza? Yogati? Onse awiri? Zomwe mungadye tsiku lodyera lisanachitike

Bwererani ku zomwe mungadye musanayambe tsamba lalikulu

Onaninso za