Ukufumana ubuninzi ekuqeqesheni, kufuneka uhlawule isabelo esihle samandla phambi kweeklasi. Awukwazi ukwenza kwisisu esingenalutho.
Ngaphambi kokuba ungene ehholo, kufuneka uqinisekise ukuba umzimba ufumene inani elaneleyo leprotheni kunye ne-carbohydrates. Baya kunika amandla kunye namandla ngexesha loqeqesho, kwaye emva kokuba liza kuncedisa ekuphuleni kwangaphambili kwemizimba.
1. Ibhanana
Ziqukethe inani elikhulu le-carbohydrate ephakamileyo, elinika umzimba amandla. Abantu abathanda ukuqeqesha ekuseni kunye nokweqa isidlo sakusasa, abaculi bezilwanyana bacebisa kakhulu ukuba badle ibhanana ngaphambi kokungena kwiholo. Ngethuba lexesha loqeqesho, uya kubabonelela ngeproteyini efunekayo yokwakha nokubuyisela isisu. Kwaye ukuba ungaphumeleli "umphumo webhanana", kuyinqweneleka ukutya ngokupheleleyo malunga neyure nesiqingatha emva kokutya isiqhamo.
2. Oatmeal
Iinqwelo zizityebi kwi-carbohydrate. Ukungena egazini, bazalise umzimba ngamandla. Ukuba i-oatmeal eqhelekileyo ayinakukubhena, zama ukupheka ngokukodwa iresiphi ekhethekileyo.
3. I-caffeine
Ngombulelo we-caffeine, amandla amaninzi akhiqizwa, umzimba ukhathele kakhulu, kwaye inkqubo yokutshisa i-fat fat is accelerating. Ngenxa yoko, abaninzi abanondlo bokutya batusa ukuba baphuze indebe ye-espresso ngaphambi koqeqesho.
4. Izithelo ze-smoothies
Akuyona nje into ekhethileyo, kodwa iyanceda kakhulu. Iintlobo ze-smoothies ziqulethe ixabiso elikhulu leprotheni ephezulu. Ii-Cocktails zikhawuleza zityiwe, ngenxa yokuba i-carbohydrates iyaqala ukusebenza imizuzu eyi-15-20. Oku kunika amandla okuqhubekayo kwamandla.
Ukupheka i-smoothies kunokudibanisa i-oat flakes, i-chia, ubisi lwekakhukhunathi, i-yogurt yesiGrike, inaninate. Umxube ococekileyo kakhulu - i-blueberries nebhanana, ioli ye-almond, ijusi lemon. Endaweni yama-blueberries ungathatha ubusi. Zonke izakhi zihlanganiswe ne-blender kwaye i-cocktail ilungile!
5. Izikhuku
Ukutya okulula kunye okumnandi. Yonke into oyifunayo ukuze uvuselele amandla akho kukutya i-1/3 okanye i-1/4 indebe ye-chickpeas. Iingqungquthela zivame ukuba neembotyi zonyaka kunye nejusi lemon.
6. Amaqanda abamhlophe
Amanqatha aqulethwe kwii-yolk isetyenziswe ngokukhawuleza, ngoko ke xa udla iqanda lonke phambi koqeqesho, uya kuziva ungonwabi. Enye into - iiprotheni ngendlela yayo ecocekileyo. I-fat in them are available, kuphela amandla!
Iziqhamo ezomileyo
Oku kukukhawuleza ngokukhawuleza, kodwa amandla okutya. Izithelo ezimbalwa ezomileyo, kwaye uziva ukhulula ngamandla. Ikota yeglasi, kwaye ekuqeqesheni uza kuba yilwanyana enkulu.
8. Isonka esivela kwizonka zesonka esipheleleyo
Iifayile ezipheleleyo ziqulethe i-fiber eninzi, eya kubangela amandla okwenza umsebenzi wonke. Ukuze ungabi ne "naked", ungongeza i-yoghurt yamaGrike kunye ne-pistachios kwisitya.
9. Inkukhu yebhokhwe kunye nomdaka omnyama
Ukutya okunjalo kuzalisa umzimba ngamandla amaninzi, kodwa ngelo xesha akukho phantse kuwo. I-carbohydrate edibeneyo ukusuka kwisilayiti inika i-vivacity, kunye neprotheni evela kwinkukhu ixanduva lokubuyisela ngokukhawuleza kwemizimba emva kweeklasi. Ilayisi, ukuba ifunwa, inokuthi ithathelwe indawo ngequinoa, iitatata ezintle okanye imifuno. Olunye ukutya luya kugaya kakhulu kwaye ngexesha lokuzivocavoca luza kunika uvakalelo esiswini.
10. Yighurt yesiGrike
Kwi-yogurt yegrike xa kuthelekiswa kunye neqhelekileyo kwiprotheni ephindwe kabini kunye noshukela ongaphantsi. Amandla kunye nokutya okulula kukufunekayo phambi koqeqesho.
11. Maca
I-poppy yasePeru ayikwandisi nje ukunyusa izinga lokunyamezela nokunyamezela, kodwa nayo ininzi yezinye iinzuzo zezempilo. Abadlali abaninzi badla ipoppy ngaphambi komdlalo, ukuphakamisa ukusebenza kwabo phezulu.
Musa ukulibala: ngaphambi kokuba uqeqeshe uFUNA ukutya. Abanye abantu bakholelwa ukuba ukuba bahlala kwisisu esingenalutho, baya kukwazi ukulahlekelwa ngamanqatha amaninzi. Kodwa oku kuyiphutha elingathí sina, kuba isidlo esilambayo "singasondeza" kwaye singalahlekelwa nantoni na.