Ezemidlalo UkufanelekaOutdoor Sports

13 Ukudla ukuthi bayakufanelekela adle ngaphambi nangemva umsebenzi

Khohlwa ukuqeqeshwa eyisicefe esiswini esingenalutho: imikhiqizo ewusizo ukukusiza ukuqeda indlala. Thola ukuthi yini okufanele badle ngaphambi esikoleni futhi ngemva kwalokho imiphumela elilungile.

Ngaphambi ekilasini: Banana

Gcina banana, okuyinto nawe ungadla endleleni eya ejimini. Lona izithelo ephelele, ngoba ngokushesha wakwamukela futhi ezikuyo potassium kusiza imisipha. ngendlela elula futhi kulula ukulungiselela ukuqeqeshwa!

Ngaphambi ekilasini: oatmeal

Oatmeal okusuthisayo ugcwele fibre, oqinisekisa ukugayeka kancane carbohydrate. Ngenxa yalokhu amazinga akho amandla liyoqina. Uma benza engxenyeni yokuqala yosuku, nje wenze iphalishi ngesidlo sasekuseni.

Ngaphambi umsebenzi yogurt granola

Khetha yogurt ngesiGreki nge amaningi, futhi uphelelise ke ishq ngaphandle ushukela kanye nezithelo ezintsha. Lokhu kuzokusiza ayinyuse amandla ngaphambi umsebenzi. Seyogathi Lingase simisiwe kanye ishq, ezokwenza lula ukupheka.

Ngaphambi ekilasini: roll nge turkey

amahora amabili ngaphambi kokuqala inkambo okufanele adle into, lokho inhlanganisela carbohydrate, amafutha kanye amaprotheni. isinkwa Wholegrain nge ephansi fat turkey, hummus nemifino kuyinto ikhambi ekahle labo abakhetha inyama izitsha izithelo kanye amaswidi.

Ngaphambi ekilasini: applesauce

Uma une isigamu sehora ngaphambi umsebenzi, udle apula sauce. Kulula ukulungiselela kusuka apula, usike kubo nje kancane bese kuso. Lena dessert esimnandi nge isamba elanele fibre, okuyinto ngeke ukulimaza isisu sakho.

Ngaphambi ekilasini: Amabha Muesli

izithelo omisiwe - carbohydrate elula ekahle, njengoba ukukunika amandla okufanayo kulula ukugaya. Nuts ukukunikeza protein ne fibre. Inhlanganisela yalawo imikhiqizo kudala isidlo ephelele! Kodwa ukukhumbula ukuthi udinga ukukhetha Amabha kwesokudla: ezinye aqukethe ushukela omningi ngisho chocolate, izinhlobo ezifana akuzona kakhulu kuhle emzimbeni wakho.

Ngemva kokuthathwa kwendawo ye ishq

Bowl zokusanhlamvu ubisi yesikimu ngokuphelele anelise iphango yakho emva Amazing. Fit ngisho ezahlukeneyo ushukela, ngoba bayosiza ekubuyiseleni kwemisipha.

Ngemva kwesifundo: Bun

Bun Wholegrain kuzokusiza ukuba uthole ngemuva Amazing okukhulu. Imisipha wathola ingxenye carbohydrate, amantongomane nebhotela lamantongomane kanye jam basize ekugcwaliseni amaprotheni umzimba kanye noshukela.

Ngemva kokuthathwa kwendawo: cottage shizi

Lena isidlo eqotho lapho carbohydrate ambalwa bese okusezingeni eliphezulu amaprotheni. I choice omuhle kulabo abafuna ukuba unciphise umzimba futhi ukwakha kwemisipha. Ngaphezu kwalokho, kuyasiza ukulawula ukudla, ngakho-ke angifuni ukudla i ingxenye eyengeziwe.

Ngemva kwesifundo: izaqathe kanye hummus

Ngemva kuvelwe, umzimba wakho udinga amandla ukuze alulame ngokugcwele. Yidla ezinye izaqathe amabili wezipuni hummus ukuze uthole amaprotheni ngokwanele.

Ngemva kwesifundo: edamame

Umthamo steamed ubhontshisi ukuthola fibre ngokwanele futhi amaprotheni ukuba ongaphakeme amafutha. Edamame aqukethe fatty acid ezisiza cholesterol ephansi egazini.

Ngemva kokuthathwa kwendawo apula nge iphinathibhatha

Thola umthamo amafutha enempilo, tincetu ezigcotshwe apula alube amantongomane nebhotela lamantongomane. Monounsaturated amafutha ukusiza ashise amanoni kanye ukwakha imisipha, ngaphezu, bona kweso amandla.

Ngemva kwesifundo: ushokoledi ubisi

Lokhu isidlo kuzokuvumela ukuba nomuzwa wokuthi ingane futhi, ngaphandle-ke nginikeze isidumbu sakho ithuba alulame. Umzimba wakho uzothola ingxenye carbohydrate and amaprotheni, okuyizinto ezidingekayo ukuze kuye.

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