Iyo Yakanyanya Kudya Kwekuseni Kudya Pamberi Pese Rudzi rwekudzidzira

Zvemukati

• Iyo Yakanakisisa Kudya Kwekuseni-Pamberi-Pabasa Rokurovedza: Usatya Carbs!
• "Zvakanaka" vs. "Zvakaipa" Carbs
• Iyo Yakanakisa Yakanaka-Carb Kudya Kwemangwanani pamberi Pekushanda
• Chisvusvuro Chakanyanya Kudya Pamberi Pakusimba Kudzidzisa Workout
• Iyo Yakanakisisa Kudya Kwemangwanani kweKurasikirwa Kwehuremu
• Chisvusvuro Chakanakisisa Kana Uchiri Wakazara kubva Kudya
• Chisvusvuro Chakanakisisa Pamberi peKushanda Inorema PaCardio
• Chisvusvuro Chakanyanya Kana Uri Kuronga Kunonoka Kwemasikati
• Iyo Yakanyanya Kudya Kudya Kwemangwanani kweKazhinji Kudya Kwekuseni Skippers
• Iyo Yakanyanya Kudya Kudya Kwekuseni Kuti Unakidzwe PaKufamba
• Iyo Yakanakisa Kudya Kwekuseni Pamberi peYoga Workout
• Ongororo ye

Izvo zvaunodya mushure mekuburuka kubva pamubhedha zvine simba rekudzinga zvishuwo, turbo-kuchaja simba, uye chengetedza huremu hwako. Mukombe mudiki weiyo yogati unogona kukanganisa hutano hwako munzira hombe: Chidzidzo mumagaziniKutenderera vakawana kuti avo vanogara vachirega kudya kwemangwanani vane 27 muzana vanogona kutambura nechirwere chemwoyo kana zvichienzaniswa nemaitiro avo emangwanani-munching vezera.

"Kusiya kudya kwemangwanani kunoita kuti uwedzere kunwisa pakudya kwako kunotevera kana kudya zvekudya zvemangwanani zvine macalorie akawanda neshuga kudzivirira nzara kusvika masikati," anodaro Amari Thomsen, R.D., muridzi weDya Chic Chicago.

Uye kana am inguva yako yekurovedza muviri, iwe unofanirwa kunyanya kudya mangwanani usati waita. Paunomuka, mazinga eshuga eropa uye zvitoro zvecarb zvave kudzika, anotsanangura kudaro nyanzvi yezvekudya kwemitambo Michele Macedonia, RD Breakfast usati waita maekisesaizi inopa izvo uropi hwako hunoda kuti unzwe wakangwarira uye izvo mhasuru dzako dzinoda kuti dziite nepadzinogona napo-kuti unzwe uine zippy. treadmill pachinzvimbo chekuneta uye, zvakanaka, chete blah. (Yakabatana: Ndeapi Akakodzera Vakadzi Vanofanira Kuziva Nezve Kutsanya Kwapakati)

Usasvike kune zvakaringana chero zviyo kana oatmeal, zvakadaro. Maitiro akasiyana emangwanani anosheedza akasiyana mangwanani kudya. Kunyangwe iwe uri kuyedza kudonhedza makirogiramu gumi kana kubvarura kirasi yesimba remangwanani, imwe yeawa masere ekudya emangwanani anogutsa achakubatsira iwe kutanga zuva rako nepamusoro.

Iyo Yakanakisisa Kudya Kwekuseni-Pamberi-Pabasa Rokurovedza: Usatya Carbs!

Funga nezvemacarbs mukudya kwako kwemangwanani usati waita maekisesaizi seanopa simba pane matanhatu-pack muvengi nhamba yekutanga. "Macarbohydrates mafuta emhasuru dzako," anodaro Alissa Rumsey, M.S., RD, C.S.C.S., chiremba wezvekudya akanyoreswa uye muridzi weAlissa Rumsey Nutrition and Wellness muNew York City. "Pasina ivo, mhasuru dzako hadzigone kushanda zvakaoma." Iwo kiyi yekuchengeta muviri wako uchienda kana zvinhu zvikaoma. Chidzidzo chakaburitswa mujenari Applied Physiology, Nutrition, uye Metabolism vakawana kuti kudya carbs maminetsi gumi nemashanu pamberi pekurovedza muviri kwakabatsira vatori vechikamu kumhanyisa 12.8 muzana yakareba kupfuura pavaive neiyo placebo. (FYI: Heano mangani carbs aunofanira kudya pazuva.)

Ichi ndicho chikonzero chikafu chemangwanani-chakanaka-kabhurari usati waita maekisesaizi yakakosha: Muviri wako unopwanya mamorekuru emacarbohydrate kuita glucose. Glucose inozotumirwa kuenda kumhasuru, uko inoshandurwa kuita simba uye inochengetwa kusvikira simba remuviri wako rapera. Kudya chikafu chakanyanya-carb maawa mana usati waita maekisesaizi kunogona kukwidza glycogen mazinga neanosvika 42 muzana, maererano netsvagiridzo yakabudiswa mu Zvinyorwa zveApplied Physiology. Sezvaungangofungidzira, zvakadaro, kwete chero carb ichaita (hurombo, zvihwitsi mabara uye donuts). Iwe unofanirwa kuwana macarbs anozokuchengetedza uchienda wakasimba kusvika kutonhora-pasi. Heano maitiro ekusarudza yakanaka carbs yekudya usati waita Workout.

"Zvakanaka" vs. "Zvakaipa" Carbs

Chikafu chekarobhu chakanaka usati wadzidzira kazhinji chinosanganisira chikafu chese chakazara-gorosi chingwa, michero, yogati, mukaka, uye miriwo ine starch, anodaro Rumsey. Icho chisina kugadziriswa chinokodzera ivo se "vakanaka," kana kusatsanangurwa. Aya ma carbs anotora nzira inononoka-uye-yakadzikama yekuburitsa simba (ndosaka kuseni kweoatmeal mangwanani kuchikuchengeta wakazara kusvika masikati). Carbs dzakanatswa, kune rumwe rutivi, dzinogadziriswa, izvo zvinowanzoreva kuti dzakabviswa chero chikafu chinobatsira panguva yavanorova ndiro yako. Muviri wako unokurumidza kutora aya macarbs akacheneswa, akadai semupunga chena, makuki, uye pasta yakagadzirwa neupfu chena, ichikupa simba rekukurumidza. (Unomboshamisika kuti chii chose icho shuga * chaizvo * chinoita kumuviri wako?)

Muzviitiko zvakawanda, ma carb asina kutsanangurwa ndiyo nzira yekuenda, uye kugadziriswa, akacheneswa carbs ari kunze kana iwe uchida kudzikira uremu, asi iye anokunda haana kujekesa-kucheka kana kurovedza muviri kuri pane yako ajenda. Sezvo yakanatswa carbs yakarova system yako nekukurumidza, inogona kubatsira kana iwe uchida kukurumidza kukurumidza kubva pakudya kwako kwekuseni usati waita Workout, anodaro Rumsey. (Zvakaenderana: Ichi Chidzidzo PaCarbs Inogona Kuita Kuti Ufungezve Zvako Keto Diet Aspirations)

Iyo Yakanakisa Yakanaka-Carb Kudya Kwemangwanani pamberi Pekushanda

Kutsvaga kuti ndeapi macarbs muviri wako unowana anogamuchirika kusati kwasvika pakuedza uye kukanganisa. "Sarudzo yekunatsa kana kusatsanangurika inoenderana nekushivirira kwako uye nemudumbu mako kunzwa," anodaro Rumsey. Kuchera mundiro yeoatmeal kweawa kana maviri usati wadzidzira kunogona kubatsira munhu mumwe kusundira kusvika kumagumo, nepo mumwe munhu angave asinganzwe seanogaya nekukasira zvakakwana, anodaro.

Usatapudza yako carbo-kurodha kuchikafu chakasimba. Zvinwiwa zvemitambo zvinogona kuita hunyengeri, zvakare. Vanotsvagurudza veUK vakumbira vatambi vanomwe kuti vanwe zvinwiwa zvemitambo zvakasiyana siyana zvine macarhydrate. Vamhanyi vakanwa mamililita mashanu pakirogiramu yemuviri wavo huremu maminitsi mashanu vasati varovedza uyezve maminetsi gumi nemashanu panguva yekurovedza muviri. Pavakanwa mhinduro ne6 muzana yemakhahydrates, kutsungirira kwavo kwakawedzera ne34 muzana kana vachienzaniswa pavakanwa iyo 10 muzana yevasungwa. Sezvo vakamhanya kwenguva yakareba, vakamhanyawo ingaite mazana maviri nemakumi mashanu nemashanu kuenda kure. (Kureva, Gatorade Thirst Quencher iri panzvimbo ino inotapira ye6 muzana yemacarbohydrate.)

Kuve neakanaka-carb mangwanani usati wavhima hazvireve chete kudya carbs; edza kuwedzera hit yeprotein, futi. (Heino runyoro runobatsira rwezvokudya zvine mapuroteni akawanda zvaunofanira kudya vhiki imwe neimwe.) "Carbs ndiyo mafuta, nepo chidimbu cheprotein chinobatsira kusimudzira pombi kuita kuti maamino acids awanikwe kune tsandanyama dzako dzekushanda," anodaro Rumsey.

Chisvusvuro Chakanyanya Kudya Pamberi Pakusimba Kudzidzisa Workout

Gadzira mapuroteni ekuvaka mhasuru chinhu chinonyanya kukosha paunenge uchidya chikafu chamangwanani pamberi pekurovedza muviri zvine simba, anodaro Makedhononi. Gadzirai 1/4 kapu yega yega granola, yakakoswa oats, maarmond akachekwa, uye mazambiringa akaomeswa kana cranberries akaomeswa nemukaka wakaderera-mafuta. Inzwa wakasununguka kudya hafu uye chengetedza iyo yasara yemangwana, zvichienderana neyako koriori inoda. (BTW, iyi ndiyo yakawanda mapuroteni aunofanira kudya zuva rega rega.)

Mushure mekusiya yako yekurovedza muviri, tarisa kune mamwe magiramu makumi maviri eprotein, sezvo ongororo zvichiratidza kuti izvi zvakanakira kukwenya-kutanga maitiro ekugadzirisa mhasuru. Edza maounces matanhatu echizi-isina-mafuta kana kuti yakaderera-mafuta, kapu yeyoga yeGreek isina mafuta kana yakaderera, kana maonzi matatu enyama yemombe yakagochwa kana huku yakakangwa. (Heano mamwe matipi mashoma ezvekudya usati uye mushure mekurovedza muviri.)

Iyo Yakanakisisa Kudya Kwemangwanani kweKurasikirwa Kwehuremu

Ganda rakakura ganda caramel macchiato hachisi chikafu chamangwanani, kunyanya kusati kwamboita Workout. Nezve imwecheteyo yekumuka-iwe-kumusoro buzz ye caffeine uye ine hutano antioxidants uye isina macalorie, iva ne green tii. Zvadaro gadzirai imwe kana mazai maviri-chinhu chose, kwete chete machena, sezvo inopfuura hafu yeprotein yekuzadza-iwe-up mu yolk-ine chidimbu chemichero yakadai seapuro kana mukombe we raspberries. Aya maawa ese ari pakati pe135 ne240 macalorie uye ane magiramu manomwe kusvika gumi nemana eprotein uye 4.5 kusvika ku8 gramu yefibha yekupa simba rekugara kusvikira masikati, anodaro Thomsen.

Chisvusvuro Chakanakisisa Kana Uchiri Wakazara kubva Kudya

Zvinhu zvekutanga, chekutanga: Idya! "Izvo zvichaita kuti metabolism yako ienderere mberi," anodaro Thomsen. Nyora pane chimwe chinhu chakajeka mukati meawa yekumuka, sechidimbu chemuchero. Uye inotevera nguva sundira kumusoro nguva yekudya kwemanheru. Kudya maawa maviri kusvika matatu usati waenda kunorara-kusanganisira svutugadzike-zvichapa muviri wako nguva yakakwana yekugaya zvinhu zvose nguva isati yasvika (Zvakafanana: Zvakanakisisa Pre- uye Post-Workout Snacks kune Yese Workout)

Chisvusvuro Chakanakisisa Pamberi peKushanda Inorema PaCardio

Tsandanyama dzako dzinomhanya pamacarbs senzvimbo yadzo huru yehuni kana moyo wako uchipomba paunenge uchimhanya, kutenderera, kana dikita pane elliptical, saka idya awa imwe usati waita maekisesaizi kuti uwedzere simba uye bvumidza muviri wako nguva yekupwanya chikafu. Swirl plain fat-free kana low-fat yoghurt mu oatmeal uye kumusoro nemichero mutsva kana mazambiringa akaomeswa. Kana uine nguva shoma yekudya kwemangwanani usati waita maekisesaizi, muchero nemukaka kana yoghuti smoothie inohwina mapoinzi ekuita kugaya nyore.

Post-ziya sesh, nakirwa musanganiswa we carbs kuzadza zvitoro zveglycogen uye mapuroteni ekuwedzera kugadziriswa kwemhasuru, zvirinani mukati memaminitsi makumi matatu ekutonhora kwako - ino inguva yekutanga apo mhasuru dzakaita sesiponji, inonwisa ese aya masimba emagetsi. I100-koriori yakazara-gorosi sangweji yakatetepa inopararira nechetete yakatetepa peanut butter uye yakapetwa neuchi hushoma kana jelly isarudzo iri nyore, anodaro Makedonia. (Verenga izvi kana iwe uchifunga "Asi ko zvakatsanya cardio?")

Chisvusvuro Chakanyanya Kana Uri Kuronga Kunonoka Kwemasikati

Inononoka-kugaya fiber uye mapuroteni ndiwo maBFF ako kana iwe uchida kupedza dumbu kutinhira.Pfura magiramu manomwe kusvika gumi efayibha uye 15 kusvika 20 magiramu emapuroteni, anogona kusvikwa zvinonaka nepseudo-parfait yekapu isina mafuta-isina kana yakaderera-mafuta yeGreek yoghurt, kushumirwa kwehupfu-fiber cereal (tarisa. kune avo vanorongedza angangoita magiramu mashanu pakushanda), uye nyowani kana yechando bhuru bhuruu.

Iyo Yakanyanya Kudya Kudya Kwemangwanani kweKazhinji Kudya Kwekuseni Skippers

Chinhu chekupedzisira chaunoda is pre-Workout breakfast iyo inogara sedombo mumatumbo ako, saka iri nyore-kugaya smoothie ndiyo nzira yekuenda. Zvichengete zvine hutano nekusanganisa michero yakaomeswa nemukaka kana imwe isiri yemukaka imwe nzira. Kana kutenga rimwe remumabhodhoro rine isingasviki magiramu makumi matatu eshuga pakushanda uye mapuroteni kunonoka chiyero icho muviri wako unotora shuga iyoyo uye kukuchengetedza uchizara kwenguva yakareba, anodaro Thomsen. Chero nzira, svina zvishoma nezvishoma kuburikidza nemangwanani kuti uwane muyero weakakosha mavitamini uye mamineral. (Yakabatana: Maitiro Ekugadzira Yakakwana Smoothie Nguva Imwe Neimwe)

Iyo Yakanyanya Kudya Kudya Kwekuseni Kuti Unakidzwe PaKufamba

NeSvondo, gadzirira nzira yekuMacedonia yekudyira-pa-iyo-inomhanya kweiyo vhiki: Sanganisa iyo yose-tsanga, yakakwira-faibha, yakaderera-shuga tsanga (iye anoda Mini Shredded Gorosi, Cheerios, kana Chex); nzungu (nzungu dzesoya, nzungu, kana maarumondi); uye michero yakaomeswa (mazambiringa akaomeswa kana cranberries), uye govera imwe-kapu servings mumasangweji masangweji. Paunenge uchibuda kunze kwemukova mangwanani, tora bhegi uye katoni kamwe-kese kemukaka wakakora-mafuta. Kana kubika up hafu-gumi nemaviri fiber-akapfuma emangwanani mafini uye gadzira. Tora imwe kunze husiku hwapfuura kuti unyungudike, kana kuisvibisa muhovhoni yekumota kana uchinge wamuka. Ose sarudzo dzinopa iyo yakakwana combo ye carbs uye mapuroteni kubatsira kukanda uropi hwako mugiya uye kugutsa nzara yako.

Iyo Yakanakisa Kudya Kwekuseni Pamberi peYoga Workout

Kudya kwemangwanani hakusi kweimwe-saizi-inokodzera-yese yeyoga. Makirasi akasimba, emumhanyi-maitiro anodaidzira chero sarudzo dzakanyorwa kare dzeCardio kana simba rekurovedza muviri. (Iya gumi yoga inoisa torch *major* macalorie.) Sezvo shanduro dzakapfava dzeyoga dzisingapise macalorie akawanda, Macedonia inokurudzira chimedu chemuchero kana chigaba cheapurosi usati waenda kustudio kunopomba pasina kukuyera. pasi panguva inversion.

Kutevera chero mhando yekudzika kwembwa musangano, michero yakachekwa yakasimudzwa mumudziyo wemafuta-isina-mafuta kana yakaderera-mafuta plain yoghurt ibheti yakanaka, sezvo ichiendesa carbs uye mapuroteni kuti adzore muviri wako.

Ongororo ye