5 Kudya Zvikanganiso Zvinodzivirira Workout Mhedzisiro

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Ndanga ndiri nyanzvi yezvekudya kwemitambo yezvikwata zvitatu zvehunyanzvi uye nevamhanyi vakawanda mukudzidzira kwangu kwakavanzika, uye kana uchienda kubasa re9-5 zuva rega rega uye ushande paunogona, kana kuti unowana kurovedza muviri, chirongwa chakakodzera chekudya kiyi chaiyo yemhedzisiro. Heano zvikanganiso zvishanu zvinogona kukanganisa kuwana zvakanyanya kubva panguva yako yekudzidziswa:

Kunwa Protein Shake Usati Waita Workout

Protein inogayiwa zvishoma nezvishoma kupfuura carbs, saka yakawandisa pre-workout inogona kukupa dumbu remudumbu uye kudzivirira macarbs aunoda mafuta kubva pakunyura uye kuwanikwa kune mhasuru dzako dzekushanda.

Iyo Kugadzirisa: Svika kune shoma shoma yeprotein, pamwe neinononoka kupisa carbs pre-Workout, uye sarudza yakakwira mapuroteni kuzunungusa, tudyo kana kudya mushure.

Kurovedza muviri padumbu risina chinhu

Zviri physiologically zvisingaite kupisa yakachena muviri mafuta - panguva yeaerobic kurovedza iwe unopisa combo ye carbs nemafuta. Kana carbs isingawanikwe nyore, muviri wako unomanikidzwa kuputsa mhasuru yayo uye kuishandura kuita shuga yeropa. Izvi zvinoreva kuti nekusvetuka chikafu, unogona kupedzisira wadya nyama yako pachinzvimbo chekuchivaka!

Iyo Kugadzirisa: Kana iwe usiri kufarira kunzwa kwechikafu mudumbu rako kana iwe uchinge wakabata kamuti nemvura, kunge diki smoothie inogadzirwa nemichero isina chando inotonhorera uye organic skim kana mukaka we soy.

Kunyanyoshandisa Simba Mabhawa

Kunyanya kuvashandisa kunogona kukonzera kuti iwe "udye shure" macalorie awakapisa uchirovedza muviri, zvichikutadzisa kuona mhedzisiro. Vazhinji vevatengi vangu vasiri pro evamhanyi vanobata bhawa yekurovedza muviri uye vanodya chikafu kwapera maawa mashoma, izvo zvinogona kunge zvakawandisa kana iwe uchifunga kuti mabhawa mazhinji akaenzana neturkey sandwich - uye vanhu vazhinji vaisadya sandwich. , wozogara pasi kune huku kumhanyisa fry maawa mashoma gare gare.

Iyo Kugadzirisa: Kana iwe uchizodya mukati meawa yekupera kwekushanda kwako, svetuka bhari, kana kuenda kune iyo uye ugoisa pasi zvikamu mukudya kwako kunotevera.

Kwete Kudya Zvakakwana "Zvakanaka" Mafuta

Sero rega rega riri mumuviri wemunhu rakagadzirwa zvishoma nemafuta, kusanganisira tsandanyama, saka mafuta "akanaka" anodiwa kuporesa nekugadzirisa mushure mekurovedza muviri - pasina iwo unogona kugara uchirwadziwa uye kutadza kuona kuvandudzwa kwesimba uye tsandanyama toni.

Iyo Kugadzirisa: Sanganisira zvidimbu zvidiki zvezvikafu senge imwe mhandara yemafuta emuorivhi, avocado nemaarumondi pakudya kwese, uye ive shuwa yekuisa sosi yezuva nezuva ye omega 3 fatty acids

Kutenga Mukana Wekupisa-Ungano

Kunyange chiri chokwadi kuti iwe uchatungidza macalorie mazhinji mumaawa mushure mekurovedza muviri, kune vakadzi vazhinji zvinoita kungo wedzera makumi mashanu macalorie akapiswa, kwete kukwana kurambidza splurge (chinyorwa: yepakati Pinkberry Pink = 230 macalorie).

Iyo Kugadzirisa: Wangu mukuru mutemo wechigumwe: iyo 50/50 musimboti - kana iwe uri kuyedza kudzikisira iwe unogona kukwanisa kuwedzera dzinenge hafu yemakoriori aunopisa kune zvaunogara uchidya, kunyanya anenge makumi mashanu muzana usati wabatsira kuita chiito chiitiko, uye hafu mushure , kuti apore. Semuenzaniso, awa pane iyo elliptical inopisa anenge mazana mashanu macalorie (e150 pondo munhu), zvinoreva kuti unogona "kushandisa" zvakaringana zana nemakumi mashanu nemazana mashanu macalorie pamberi nepashure pekurova jimu - ndiyo huwandu mune imwe chete chimedu chechingwa chezviyo chakazara kuparadzira imwe chipunu dzinongoitika nzungu ruomba pamberi, uye hafu kapu imwe neimwe nonfat Greek yogati uye sliced ​​mastrawberries topped pamwe chipunu maarumondi akachekwa pashure.

Cynthia Sass inyanzvi yezvekudya yakanyoreswa ine madhigirii e master mune zvese zvinovaka muviri sainzi uye hutano hweveruzhinji. Inowanzoonekwa paTV yenyika iye SHAPE inopa mupepeti uye mupi wezvehutano kune veNew York Ranger neTampa Bay Rays. Yake ichangoburwa New York Times yakanyanya kutengesa ndeyeCinch! Kunda Zvido, Donhedza Pounds uye Lose Inches.

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