Izinketho ezinhlanu zebhulakufesi ezinempilo zokwehlisa isisindo

-Delile

• Izinketho ezinhlanu zokudla kwasekuseni okunempilo
• Izindlela zokupheka ze-Fit zebhulakufesi
• 1. I-banana banana ne-oats
• 2. Isinkwa samanga
• 3. Ibhisikidi eliphelele elenziwe ekhaya
• 4. Izithelo Vitamin
• 5. Hlanganisa iyogathi namantongomane
• Kufanele kube kanjani isidlo sasekuseni salabo abenza ukuqeqeshwa kwesisindo

Okunye ukudla okufanele kubekhona etafuleni lasekuseni ukunciphisa umzimba yile:

• Izithelo ze-Citrus njenge uphayinaphu, sitrobheli noma i-kiwi, isibonelo: lezi zithelo, ngaphandle kokuthi zinama-calories ambalwa, zinamanzi amaningi nemicu ebhekene nokunciphisa indlala ekuseni nokulawula amathumbu, ukunciphisa ukuvuvukala kwesisu;
• Ubisi olunamakhemikhali noma iziphuzo zesoya, i-oat noma ilayisi: zinenani elikhulu le-calcium enamakhalori ambalwa futhi zandisa inani lokudla kwasekuseni ngaphandle kokulimaza ukudla;
• I-Granola noma isinkwa esiphelele ngezimbewu eziyimithombo emihle yama-carbohydrate acebile ku-fiber, amavithamini kanye namaminerali asiza ukunciphisa umzimba nokukhulula amathumbu abambekile.

Enye indlela yokudla kwasekuseni okungafani nokungatholi amafutha ukudla i-yogurt enamafutha amancane esikhundleni sobisi. Ukudla ngesinkwa, ucezu lukashizi omhlophe kuyindlela engcono kakhulu yokwehlisa isisindo.

Izinketho ezinhlanu zokudla kwasekuseni okunempilo

Ukudla kwasekuseni wukudla okubalulekile ukukhulisa ukusebenza kwengqondo nokuqinisekisa inhlalakahle emini, ngakho-ke ngaphandle kokulamba kuyanconywa ukuqala usuku okungenani ngesiphuzo esifana nejusi, ubisi noma i-yogurt eketshezi futhi, ngokushesha okukhulu, okukodwa kokukhethwa kukho okulandelayo:

1. Isinkwa saseFrance noshizi weMinas nengilazi yejusi le-orange;
2. I-Granola ene-yogurt ethafeni nezicucu ze-apula;
3. Ikhofi elinobisi, isinkwa sokusanhlamvu esinebhotela elincane nepheya;
4. Izinhlamvu eziphelele ezinezithelo ezixubekile nesiphuzo se-alimondi;
5. I-toast engu-2 enesiphuzo se-soy isiphuzo se-smoothie.

Into ebaluleke kakhulu ukuthi ungalokothi uqale usuku ukweqa isidlo sasekuseni, ngoba lokhu kungukudla okubaluleke kakhulu kosuku nosuku. Qonda okwenzeka emzimbeni wakho uma ungadli ibhulakufesi.

Izindlela zokupheka ze-Fit zebhulakufesi

1. I-banana banana ne-oats

Izithako:

• Ubhanana o-1
• 1 iqanda
• 4 wezipuni ze-oat bran
• 1 ithisipuni yesinamoni noma i-cocoa powder ephansi

Ukulungiselela:

Xoxa ubhanana uhlanganise neqanda, i-oats nesinamoni, ushaye konke ngemfoloko. Kufanele ugweme ukushaya i-blender noma i-mixer ukuze ugweme ukuba uketshezi oluningi. Bese ugcoba ipani lokuthosa ngamafutha kakhukhunathi nendawo ezindaweni ezithile ukuze ube nsundu.

2. Isinkwa samanga

Izithako:

• 1 inkomishi ye-yogurt engenalutho
• isilinganiso esifanayo nenkomishi yeyogathi, ufulawa wonke kakolweni
• fafaza amakhambi afana ne-oregano noma i-rosemary
• usawoti ukunambitha

Ukulungiselela:

Hlanganisa izithako esitsheni, ugovuze ngesipuni bese uvele nje usenze njengepancake. Gcoba ipani lokuthosa eliphakathi namafutha omnqumo, ususe okweqile bese ufaka inhlama encane ibe nsundu. Jikela lapho kunsundu ngegolide, ukuze ukwazi ukupheka nhlangothi zombili. Khonza ngoshizi omhlophe notamatisi, isibonelo.

3. Ibhisikidi eliphelele elenziwe ekhaya

Izithako:

• 1 iqanda
• Izipuni ezimbili zama-oats
• 1 inkomishi ufulawa ophelele
• 1 isipuni sesame
• Isipuni esingu-1 se-flaxseed ephelele
• 2 wezipuni we-cocoa powder
• 1 isipuni sebhotela

Ukulungiselela:

Hlanganisa zonke izithako kahle bese wenza amabhola amancane anosayizi ofanayo, uxove ngobumnene ukubhaka ngokushesha bese ubhaka kuhhavini ophakathi cishe imizuzu engama-20.

4. Izithelo Vitamin

Izithako

• 1 inkomishi engu-180 ml yeyogathi ephelele
• 1 ubhanana
• uhhafu wepopo
• Isipuni esingu-1 se-oats

Ukulungiselela:

Shaya yonke into ku-blender bese uyithatha ngokushesha.

5. Hlanganisa iyogathi namantongomane

Omunye umqondo omuhle ngesidlo sasekuseni ukufaka endishini 1 inkomishi ye-yogurt ethafeni, isipuni esingu-1 (sekhofi) loju, izinkezo ezi-2 ze-granola nezicucu zezithelo, njengebhanana, ipheya noma i-orange, isibonelo. Ngaphandle kokuthi limnandi, liphilile kakhulu.

Bukela le vidiyo elandelayo bese ubona ukuthi ungazilungiselela kanjani izindlela zokupheka ezi-3 zokushintsha isinkwa:

Kufanele kube kanjani isidlo sasekuseni salabo abenza ukuqeqeshwa kwesisindo

Kulabo abadla ukudla kwasekuseni futhi baqeqeshe isisindo kungekudala, lokhu kudla kufanele kunikeze amandla athe xaxa, ukugwema ukonakala kwemisipha. Ngakho-ke kubalulekile ukwengeza uju, inyama yenkukhu, iqanda elibilisiwe, i-oatmeal ne-jelly yezithelo, isibonelo.

Lapho ukuqeqeshwa kwenzeka kusenesikhathi, isibonelo esihle sasekuseni uvithamini wobisi lwe-soy one-apula, eliphakathi nopopo, ukuze ube namandla ngaphandle kokuthola isisu esigcwele, ukuze ungaphazamisi ukuvivinya umzimba. Kodwa-ke ngemuva kokuqeqeshwa kubalulekile ukuba nesidlo sasekuseni esiphelele nesinempilo ukuze kutholakale ukululama okuhle nemisipha hypertrophy.