Imibono yasekuseni enempilo evela kubuhle bokuqina

-Delile

• UJennifer Purdie: Ironman Athlete noMarathon Runner
• UVenus Williams: Umdlali we-Pro Tennis
• U-Elizabeth Robinson: Umsubathi kanye Nomqeqeshi Womuntu Siqu
• U-Erin Aquino: Ukufaneleka Ukuqina
• I-JL Fields: I-Blogger Yezempilo Nokufaneleka
• UStephen Cooper: Umsunguli weBoot Camp Pasadena
• UJason Fitzgerald: Umsunguli weStrengthRunning.com
• U-Rachel Duben: Fitness Fiend
• UGillian Barrett: Umgijimi kanye neNdaba Yempumelelo Yokwehlisa Isisindo
• U-Len Saunders: Umbhali we-Keeping Kids Fit
• UGillian Casten: Ukufaneleka kweBlogger
• Okuningi ku-SHAPE.com:
• Buyekeza kwe-

Awudingi ukuthi sikukhumbuze ukuthi ukudla ibhulakufesi elinempilo kungumbono omuhle. Kepha njengoba isitsha esifanayo se-oatmeal nsuku zonke singaba yisicefe, ungahle udinge imibono emisha embalwa ini ukudla ekuseni.

"Kungakhathaliseki ukuthi ulibangise ejimini noma usendleleni ephuma emnyango uya emsebenzini, qiniseka ukuthi ukudla kwakho kwasekuseni kuzokugcina uhambe amahora ambalwa alandelayo," kusho u-Ed Olko, umqeqeshi womuntu siqu e-Equinox e-Palos Verdes, CA. "Ibhulakufesi lakho liyisiqalo sosuku lwakho, ngakho-ke libale."

Ukukhetha okuphezulu kuka-Olko: I-smoothie yezithelo ne-Bagel Thin ene-smear ekhanyayo yebhotela lamantongomane; i-muffin yaseNgilandi enomhlophe weqanda, ucezu lukabhekeni we-turkey, nohafu wocezu lweshizi; i-omelet emhlophe yeqanda namakhowe, isipinashi, noshizi ku-bagel; noma iyogathi yesiGreki egcwele okusanhlamvu okusanhlamvu kanye/noma izithelo ezintsha ezixutshwe kuyo.

Funda kabanzi ngemibono emikhulu yokudla kwasekuseni evela kubantu abashiseka ngokwempilo nangokomzimba.

UJennifer Purdie: Ironman Athlete noMarathon Runner

Into engiyithandayo ukuyidla ibhulakufesi iqanda elimhlophe elihlikihliwe ngemifino eqoshiwe, ama-kale, nokwatapheya. Ngihlala e-California ngakho ngingathola yonke into entsha emakethe yomlimi.

-UJennifer Purdie, umgijimi we-Ironman oneminyaka engama-34 nomgijimi we-marathon

UVenus Williams: Umdlali we-Pro Tennis

UVenus Williams uqala usuku ngalunye ngamashothi amabili e-wheatgrass. Lapho esendleleni, ulungisa iJamba Juice. I-Triple Revitalizer Juice Blend yalolu chungechunge inejusi entsha yesanqante, ijusi lewolintshi nobhanana.

U-Elizabeth Robinson: Umsubathi kanye Nomqeqeshi Womuntu Siqu

Ukudla kwasekuseni akungatshazwa ukuthi ngiyingxenye engiyithandayo yosuku. Ngiyasithanda ukudla, ngiyalithanda ithuba lokwenza ukukhetha kwami ​​kokuqala kokudla okunomsoco kosuku kube kuhle, futhi ngiyasithanda isithembiso sosuku oluzayo.

Ukudla kwami ​​kwasekuseni okubandayo-sezulu kuyifomula engaxutshwa futhi ifaniswe ngokokunambitha. Izingxenye eziyisisekelo zihlanganisa okusanhlamvu, isithelo, namantongomane. Imvamisa, ngikhetha i-oatmeal njengokusanhlamvu kwami, ubhanana njengezithelo zami, nama-walnuts njengen nut yami. Kodwa-ke, lesi sakhiwo esiyisisekelo singalungiswa ngokufaka i-farina (ukolweni womhlabathi) noma ama-grits (ummbila womhlabathi) esikhundleni se-oatmeal, ama-apula noma amapheya esikhundleni sikabhanana, nama-alimondi noma ama-pecans wenathi. Noma iyiphi inhlanganisela isebenza kahle futhi yenza ubuqili.

Ibhulakufesi engilithandayo lesimo sezulu esifudumele yiyogathi engenalutho, isithelo esisikiwe, i-splash ye-agave noma isiraphu ye-maple, kanye nocezu lwesinkwa esigcwele okusanhlamvu. Futhi, inhlanganisela yeyogathi, izithelo, nesinkwa kunikeza amaprotheni, ama-carbohydrate ayinkimbinkimbi, namafutha adingekayo ukuqala usuku futhi aqhubeke nokufutha kuze kube sekuseni.

-U-Elizabeth Robinson, umsubathi, umqeqeshi womuntu siqu, kanye nomsunguli we-VitFit yohlelo lokuqina online

U-Erin Aquino: Ukufaneleka Ukuqina

Ukudla kwami ​​ukudla kwasekuseni yiphakethe le-oatmeal esheshayo, i-24 gram ye-protein powder, no-1 1/2 wezipuni webhotela we-peanut yemvelo noma ibhotela le-alimondi. Kuyinhlanganisela ephelele yama-carbs, amaprotheni, namafutha adingekayo!

-Erin Aquino, ukuqina komzimba

I-JL Fields: I-Blogger Yezempilo Nokufaneleka

Ngithanda ukudla kwasekuseni okunomsoco futhi ngincike kuma-macrobiotic. Ngijabulela isitsha sesobho se-miso esigcwele imifino noma iphalishi elimnandi elinensimbi esikiwe oats, unyaluthi, ama-walnuts, namagilebhisi omisiwe!

-JL Fields, umsunguli / umhleli / umbhali we-JL Goes Vegan ne-Stop Chasing Skinny

UStephen Cooper: Umsunguli weBoot Camp Pasadena

Engikukhethayo engikuthanda kakhulu kwasekuseni ukuzamazama okukhulu kwamaprotheni. Ngivuka ekuseni kakhulu kangangokuba angizizwa nginjengesidlo esinzima, ngakho-ke lokhu kuzamazama kupakisha okunomsoco omningi ekuseni. Kubandakanya: 1 inkomishi yamanzi, 1 inkomishi yetiye eluhlaza, iphakethe eli-1 elihlanganisiwe le-Samabazon Acai (ama-anti-oxidants, futhi, ngithanda ukunambitheka kwamajikijolo), 1/4 inkomishi ubisi lukakhukhunathi onamafutha onke (engeza amafutha futhi enze ukuzamazama kugcwale kakhulu), 1 kuya ku-2 we-vanilla protein powder (25 kuya ku-40 amagremu), kanye ne-1/3 indebe yama-oats aphelele.

Ibhalansi yesithelo, amafutha, nama-oats kuyenza igcwale futhi igcwale amandla.

-Stephen Cooper, umqeqeshi womuntu siqu kanye nomsunguli weBoot Camp Pasadena

UJason Fitzgerald: Umsunguli weStrengthRunning.com

Isidlo sasekuseni engisithandayo sibizwa ngokuthi "iqanda kubhasikidi." Usika wonke ucezu lwesinkwa sikakolweni bese uthosa iqanda ngaphakathi. Faka ujamu we-sitrobheli kumkhiqizo wokugcina bese uwubhangqa nge-whey protein shake-unama-carbs alula futhi ayinkimbinkimbi namaprotheni owadingayo ukuze ululame ekusebenzeni kanzima. Kulula ukwenza futhi kusiza kakhulu ngokululama kwangemva kokuzivocavoca.

-UJason Fitzgerald uyi-marathoner engu-2:39 nomsunguli we-StrengthRunning.com

U-Rachel Duben: Fitness Fiend

Ngingumuntu othanda ukufaneleka. Ngisebenza njalo ekuseni, futhi i-PJ's Organics 'Breakfast Breakfast Burrito iyisidlo sasekuseni esifanelekile ngemuva kokuzivocavoca ngoba sikondla futhi sikugcwalisa amahora. Njengesidlo sasekuseni saseMexico esisezingeni eliphakeme ekhaya, le nto ayinazo izibulala-zinambuzane, izivimbelakuvunda, noma ama-GMO, futhi ingenye yezindawo zokudla ezibandayo kuphela ezinomsoco emakethe.

-Rachel Dubin, ukuqina komzimba

UGillian Barrett: Umgijimi kanye neNdaba Yempumelelo Yokwehlisa Isisindo

Sengineminyaka engaphezu kwemi-2 ngingumgijimi futhi ngizivocavoca. Ngaqala ukuzilolonga nokudla ngendlela efanele ukuze ngehle ngamakhilogremu angu-80. Ukudla kwami ​​kwasekuseni kuqukethe ujusi kalamula (uhhafu kalamula) ngamanzi ashisayo (kulapho-ke ngithatha amavithamini ami), i-Kashi Go Lean cereal (1 ukuphaka), ubisi oyi-1% (1/2 inkomishi), i-yogurt ecacile yamaGreek (3 / 4 inkomishi), ama-blueberries (1/4 indebe), noju (isipuni esingu-1). Kungama-khalori angama-350, amagremu ama-59 we-carbs, ama-gramu ama-2 wamafutha, amagremu ama-27 wamaprotheni, kanye no-6 amagremu we-fiber.

-Gillian Barrett, umgijimi kanye nokuzivocavoca umzimba owehlise amakhilogremu angama-80 ngendlela eyiyo

U-Len Saunders: Umbhali we-Keeping Kids Fit

Ngigcina isidlo sami sasekuseni silula kepha qiniseka ukuthi ungasiphuthelwa. Imvamisa ngifaka izihlanganisi zamagilebhisi, ezinothe ngamavithamini namaminerali futhi zisiza ukucindezela isifiso sokudla. Futhi, kufaka phakathi i-oatmeal ephelele okusanhlamvu kuyisinqumo esihle kakhulu, njengoba igcwele ama-carbs ayinkimbinkimbi (amandla ahlala isikhathi eside), ama-antioxidants, ne-fiber yokudla, kanye nokunotha kwezakhi eziningi.

-Len Saunders, umbhali we Ukugcina Izingane Zilungile

UGillian Casten: Ukufaneleka kweBlogger

Ngokwami ​​ngifunda ikilasi elilodwa kuya kwamathathu ngosuku. Ngiyawathanda ama-nori avocado wraps (izingcezu ezincane zikakotapheya ezigoqwe ngokhula lwasolwandle lwe-sushi). Kuyisidlo sasekuseni esingeyona eyendabuko, zero-carb esithanda njenge-sushi ye-avocado.

Ngithanda nama-smoothies kabhanana. Ngifriza izinqamu zikabhanana bese ngiziqhuma ku-Vitamix wami nobisi lwe-alimondi, i-Sun Warrior protein powder encane, nesipuni esincane sikabhotela wamantongomane. Ubhanana ushukela omningi ngakho ngikwenza lokhu kuphela uma ngiya kuzivovovozela ngamandla. Kunambitheka njenge-milkshake!

-Gillian Casten we-RateYourBurn.com

Okuningi ku-SHAPE.com:

Izindlela Ezintsha eziyi-10 Zokudla i-Oatmeal

Izindlela zokupheka eziyi-11 eziphezulu ze-Smoothie

Usuku Ekudleni Kwami: I-Fitness Pro uJeff Halevy

Izithako ze-6 "Ezinempilo" okufanele Uzigweme

Buyekeza kwe-