Kuyiqiniso, ukwenza izivivinyo njalo nokuzivocavoca kukhulu, kepha uma ungasebenzisi ukudla okulungile, khona-ke umzuzu wokumangala futhi udumazekile kungenzeka ukuthi kungekho miphumela elindelwe isikhathi eside. Ngubani ongamazi ukuthi ngemuva kokuzivocavoca okuhle ejimini okuvame ukusukela indlala. Kuyavela ukuthi kungenzeka ukuthi ususe ngokushesha futhi kalula, ngenkathi ugwaza isisu futhi ungabe usakha konke ukusebenzisa.
Okokuqala, uma othile eqala ukuya e-Workout (noma waqala ukwenza izivivinyo ekhaya), akufanele alindele imiphumela ukuba ifike ubusuku bonke. Ukuqinisa nokuthuthukisa impilo akuyona into eyenzeka ngobusuku obubodwa. Ngaphezu kwalokho, kunamanye ama-nuances okudingeka wazi ukuthi amakilasi awalona ize.1. Amantongomane ambalwa amantongomane
Le yindlela enhle futhi esheshayo yokugcwalisa umzimba ngamaprotheni namafutha awusizo ngemuva kokuqeqeshwa. Futhi lonke i-charm ukuthi ungakhetha amantongomane ukunambitha kusuka kuma-cashews, ama-alimondi, amantongomane aseBrazil, njll. Futhi uma umuntu engakwazi ukunquma ukuthi yini ngempela, kungani ungazami ukuhlanganiswa kwamantongomane
2. I-Protein Cocktail neBanana
Ngemuva kokuqeqeshwa kuzoba "yinqaba" ama-carbohydrate ukuze alulame ngokushesha amandla. Esikhundleni sephakethe leSandwicher noma le-Chips, kungcono ukuthatha i-panana ne-protein cocktail. Ibhanana izonikeza amandla adingekayo, futhi i-protein cocktail izosiza ukukhulisa nokubuyisela izicubu.3. I-Protein Bar
Ama-Protein Bar ahlukahlukene ahlukahlukene kanye namafomu. Kepha bonke baqukethe ushukela omncane kanye namaprotheni amaningi, futhi anambitheka kahle. Isibonelo, kungani ungakhethi ibha nge-sitrobheli ukunambitheka, ushokoledi kanye neminti.
4. Ibhotela lamantongomane ngamakhukhi erayisi
Ungahle ucabange ukuthi kuzoba nokudla okulomile okuhle, ngokungafanele ngemuva kokuzivocavoca kanzima. Kepha ibhotela lamantongomane ngamakhukhi erayisi liwusizo kakhulu empilweni futhi liqukethe amaprotheni nama-carbohydrate azodingeka ngemuva kokuqeqeshwa. Futhi ngifuna okuthile okumnandi, ungangeza uju omncane kancane.5. I-Tuna ne-Piet
Akekho umuntu ozophikisana nokuthi i-tuna imnandi. Kepha ungenza kube yi-tastier (futhi elula kakhudlwana njenge-snack). Sihlanganisa izinhlanzi ezivela ekwazi ngenombolo encane yemayonnaise eyenziwe nge-skimmed bese zibeka konke kuPinu (noma eLavash). I-Tuna icebile kakhulu kumaprotheni, azobe alungele izicubu zomzimba, futhi uPita uzohlinzeka ngamandla azosusa ukukhathala kancane.
6. hummus ne-lavash
UHummus noLavash - iphupho labo bonke abathandi bezempilo. Kumnandi kangangokuba uze ukhohlwe ngazo zonke izinzuzo zempilo enikezwa yilokho okunikezwayo. I-Hummus yenziwa nge-chickpea, okuwumthombo omuhle kakhulu wamaprotheni. Futhi kanye ne-Footwash noma i-peat kusuka ku-wholegrain kafulawa, le yinhlanganisela ephelele.7. I-Greek Yogurt
Lo mkhiqizo wobisi unoshukela ophansi nama-carbohydrate yinkokhelo yamandla ephelele ngemuva kokuqeqeshwa. I-Greek Yogurt imake nje yaphendula izakhamzimba namaprotheni, ngakho-ke kunganconywa kuwo wonke umuntu ngemuva kokuqeqeshwa.