Munguva yekurasikirwa kwekurema, vakadzi vakawanda vanotambura kubva pakuti vanofanira kusiya chero maswisi nemamwe mazvokudya. Asi usatsamwiswa, nokuti zvakananga nokuda kweizvi, kune zvipfigiro zvekurasikirwa. Vanogona kunyatsoshandura zvingwa zvako zvaunoda, asi panguva imwecheteyo masapepisi akadaro haazokuvadzi mufananidzo wako.
Inobatsira sei?
Zvichida mudzimai wese anorota kudya masipi uye kusava nani - zvino zvinogoneka. Mapuroteni mabheji ekurasikirwa kwemahombekombe anogona, hapasi vatambi chete, asiwo vanhu vanotevera mufananidzo wavo. Pasinei nokuti mazariro aya ane mashoma emakoriyumu, ane zvinyorwa zvine mahydrohydrates ari muzinga rehuga, iyo yakawanda yakawanda inogona kutungamirira kune zvinopesana, saka kuwanda kwekushandisa kunofanira kuve kwakarurama uye kunopindirana nemari yekushandisa.
Mitambo yemisipiresi yekurasikirwa kwechiremera ndiyo chigadzirwa chinonyanya kukosha kweakagidhydrates uye mapuroteni. Kuvonga, iwe uchava nemukana wekubvisa nzara kwemaawa matatu, kana kupfuura.
Mabhandi emuesli ekureruka kwemahombekombe achave akadya zvakanyanya kana kuti kazhinji anogona kutora chikafu chakazara, somuenzaniso, kana uri mumugwagwa. Izvi zvigadzirwa zvinobatsira kuwana simba rinodiwa uye simba.
Zvibereko zvekurasikirwa kwekureruka zvichapa migumisiro yakanaka kwazvo kana ichinge yakabatanidzwa nekudya kwakakodzera nekuita muviri. Sarudza chaizvo zvaunofarira, somuenzaniso, kumhanya, kushambira , aerobics kana kufanana.
Iwe unogona, zvechokwadi, kutenga mabheji akatogadzirira, asi vabike ivo pachavo hazvizove zvakaoma zvikuru.
Fruit bar
Zvisungo:
- oat flakes - 2 zvinhu;
- chocolate protein - 4 teaspoons;
- maple syrup - 1 item;
- protein - 2 pcs.
- mukaka wakaderera-mafuta - 1/4 yechinhu;
- juice erangi - 1/4 yezana remakore;
- vanilla - 1 teaspoon;
- mafuta - 3 tsp.
Kugadzirira
Zvose zvinosanganisa zvinofanira kunyatsosanganiswa nemuvhenganisi uye ndokudururirwa muhutu hunofanira kuiswa pavheni kwehafu yeawa, ichipiswa kusvika kune digrii 160.