Yintoni omele uyitye emva kokusebenza: Ukutya okugqwesileyo kwe-6 emva kokusebenza

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Uchonge uluhlu lokudlala olubulalayo, wolule kakuhle emva koko wanikela ngeepesenti ezili-150 kuqeqesho lwakho. Ke ngoku ugqibile, akunjalo? Hayi ngokukhawuleza. Ukutya okutyayo kwimizuzu embalwa yokuqala emva kokuzilolonga yenye yezona ndawo zibalulekileyo nezingaphantsi koqeqesho, utshilo umqeqeshi wobuqu. Lisa Reed .

Ukuze uncede umzimba wakho ukuba ubuyele ngokukhawuleza, kunye nokulungisa kunye nokwakha izicubu ezitsha zemisipha, uya kufuna ukunyusa ngokukhawuleza emva kokusebenza kunye nenani elincinci le-carbohydrates kunye neprotheni. Kungekudala? Uphando lubonise ukuba ukutya isidlo sasemva kokuzivocavoca ngokukhawuleza emva kokusebenza (oko kukuthi, ngaphakathi kwemizuzu eyi-15) kungcono kunokutya iyure emva koko, uReed usixelela. Ke unaloo nto engqondweni, nantsi eyona nto ilungileyo yokutya emva kokuzilolonga kunye neesnacks zokupakisha kwibhegi yakho yokuzivocavoca.

ENXULUMENEYO: Ukutya oku-8 okungafanelekanga ukuba Utye phambi kokuzivocavoca

1. Iyogathi

Okanye i-cottage cheese, ukuba ungaphakathi kuloo nto. Zombini zibonelela ngomthombo obalaseleyo weprotheyini emva kokusebenza, utshilo ezemidlalo ingcali yokutya Angie Asche . Ukwandisa i-antioxidant kunye ne-carbohydrate, ucebisa ukuba wongeze amajikijolo amatsha okanye imifuno edayiweyo. Ibhonasi eyongezelelweyo? Ukutya okutyebileyo kwe-calcium kunye ne-vitamin D kunceda ukuqinisa amathambo kunye nokuthintela ukuphuka.

ENXULUMENEYO: 6 Ukutya okusempilweni (kwaye okuNandim) okuPhezulu kwiVithamin D

2. IHummus kunye ne-Whole Grain Crackers

Emva kokwenza umthambo, umzimba wakho uthanda ukutya okunekhabhohayidrethi kuba kutshiswe kuzo zonke iivenkile zamandla, ingcali yezondlo uLindsey Joe uyacacisa. Ukuzalisa ezi venkile (eyaziwa ngokuba yi-glycogen), ngaphezulu kweenkozo ezimbalwa ezineprotheyini etyebileyo (kwaye imnandi ngokupheleleyo) i-hummus.

ENXULUMENEYO: Iindlela ezi-7 zokufumana iprotheyini ukuba unciphisa iNyama

3. Amaqanda

Kwaye hayi abamhlophe kuphela. Izithungu zeqanda ziqulethe izondlo ezininzi ezibalulekileyo kwingqondo kunye nempilo yamathambo, utsho uAsche. Ucebisa ukupakisha amaqanda ambalwa aphekwe nzima kwibhegi yakho yokuzivocavoca ukuze ufumane umthombo okhawulezayo nolula weprotheyini, edityaniswe neqhekeza lesonka sengqolowa esithotyiweyo sokongeza iicarbs emva kokuzilolonga.

4. Iiprotein Shakes

Isondlo solwelo lukhetho olukhulu kwisidlo sasemva kokusebenza kuba sithatha lula kwaye sinokusetyenziswa ngokukhawuleza ngumzimba wakho, utshilo uReed. Iresiphi yakhe ayithandayo? I smoothie eyenziwe nge & frac12; ikomityi yobisi lweamangile, iskophu esinye somgubo weproteni kunye & frac12; ikomityi yamaqunube. Imnandi.

ENXULUMENEYO: I-5 yeeProtheyini eziSekwe kwiZityalo zomgubo eziSetyenziswa kakhulu ngoku

5. ISalmon etshayayo

Iintlanzi ezinamafutha zaziwa ngokudumba busting izakhono , kunye uphando ipapashwe kwi Ijenali yoNyango lwezeMidlalo Ufumanise ukuba i-omega-3 fatty acids inokunceda ekuthomalaliseni ukulibaziseka kwe-muscle soreness (DOMS) emva komthambo. Zama ukusasaza isisongelo esipheleleyo senkozo kunye nomaleko obhityileyo wetshizi ekhrimu kunye nokuthambisa ngesalmon etshayayo ukuze ufumane ishwamshwam elimnandi neliphathwayo.

6. Ubisi lwe-Chocolate ephantsi

Kwabo bakufumanisa kunzima ukutya kanye nje emva kokuba benze umthambo, iBhunga laseMelika lokuzilolonga icebisa ukuzama ukutya okungamanzi endaweni yezinto eziqinileyo. Kwaye ubisi lwetshokolethi lukhetho olukhulu, ngenxa yomxube omnandi we-carbs, iiprotheyini kunye namanzi. (Hamba ngokulula kwiswekile.)

ENXULUMENEYO: Yintoni omawuyitye phambi nasemva kweMvumo yonke, ngokuhambelana neePros zoFitness

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo