Birumvikana ko kwishora mubikorwa bisanzwe hamwe nimyitozo ni byiza, ariko niba udakoresha ibiryo byiza, birashobora gutenguha ko ibisubizo bitegerejwe kuva kera bitaje.
Kubwibyo, ni ngombwa gusobanukirwa nibintu bibiri. Ubwa mbere, niba wagiye mumyitozo, ntukeneye kwitega ibisubizo byihuse. Icya kabiri, ugomba kuba witeguye ko nyuma yo gutoza uzirukana inzara, kandi ni ngombwa guhitamo ibiryo byiza amahugurwa adasesagura.1. Utubuto
Ubu ni inzira ikomeye kandi yihuta yo kuzuza umubiri hamwe na poroteyine namavuta yingirakamaro nyuma yimyitozo. Kandi igikundiro cyose nuko ushobora guhitamo imbuto zo kuryoherwa na cashews, almonds, imbuto za brazilian, nibindi cyangwa niba umuntu adashobora guhitamo icyo ashaka, kuki utagerageza imvange yimbuto
2. igitoki
Nyuma yo guhugurwa byaba byiza "kwirinda" karubone "karbohtrates kugirango igarure ingufu zihuse. Mu mwanya wa sandwicher cyangwa chip pake, nibyiza gufata igitoki na comboine cocktail. Igitoki kizaha imbaraga zikenewe, kandi cocktail ya proteyine izafasha kongera kwiyongera no kugarura imitsi.
3. Bar
Utubari twa poroteyine ni uburyohe nuburyo butandukanye. Ariko bose barimo isukari nto hamwe na poroteyine nyinshi, kimwe nibiryo byiza. Kurugero, kuki utahitamo umurongo ufite uburyohe bwa strawberry, shokora na mint.
4. Amavuta y'ibishyimbo na kuki
Urashobora gutekereza ko hazabaho ibiryo byumye, ntibikwiye nyuma yo gukora imyitozo ikomeye. Ariko amavuta y'ibishyimbo kuri kuki yumuceri ni ingirakamaro cyane kubuzima kandi irimo proteyine na karbohydrates bizakenerwa nyuma yimyitozo. Kandi ndashaka ikintu kiryoshye, urashobora kongeramo ubuki buto gato.5. Tuna na Piet
Ntamuntu uzavuga ko tuna ariyoroshya. Ariko urashobora kubigira uryoshye (kandi byoroshye nkigikoresho). Duvanga amafi tuvuye kuri hamwe hamwe numubare muto wa scanonnaise somaonnaise hanyuma ubishyire muri pitu (cyangwa lavash). Tuna ari umukire cyane muri poroteyine, izaba intungane kumitsi, kandi pita izatanga imbaraga zizakuraho umunaniro.
6. Hummus na Lavash
Hummus na Lavash - Inzozi z'abakunda ubuzima bose. Biraryoshye cyane kuburyo wibagirwa inyungu zose zubuzima ibyo biryo bitanga. Hummus akozwe muri chickpea, niyihe soko nziza ya poroteyine. Kandi hamwe hamwe namaguru cyangwa peat muri Flour yose, iyi niyo ihuriro ryiza.7. Umugereki Yogurt
Iri teka rifite isukari nkeya na karubone ni ingufu zingufu zuzuye nyuma yimyitozo. Umugereki Yogurt arazukiriza gusa intungamubiri na poroteyine, bityo birashobora gusabwa kuri buri wese nyuma yimyitozo.