Chii chekudya mushure mekudzidziswa

Zvemukati

• 1. Zvikafu zvakapfuma mumakabhohaidhiretsi
• 2. Zvikafu zvine mapuroteni
• Zvikafu zvishoma zvine hutano
• 1. Yogati ine mazambiringa uye oats
• 2. Banana uye oat pancakes
• 3. Mukaka, bhanana uye apple smoothie
• 4. Oat uye flaxseed bar ine michero yakaomeswa
• 5. Kuku, zai nemadomasi kuputira

Kudya mushure mekudzidziswa kunofanirwa kuve kwakanangana nechinangwa chekudzidzisa uye munhu wacho, anogona kuva, kudzikisa huremu, kuwana tsandanyama kana kuchengetedza mararamiro ane hutano, uye anofanirwa kukurudzirwa nachiremba wezvekudya, sezvo zvichikwanisika kuti chikafu chakakodzera kwazvo chinoratidzwa. yakakodzera zera remunhu, murume kana mukadzi, huremu uye chinangwa.

Chikafu chinofanirwa kudyiwa mushure mekudzidziswa chinofanirwa kuve chakapfuma mumakabohydrate kana mapuroteni, sezvo achibatsira mhasuru kupora kubva mukurovedza muviri uye kugara hutano, kuchizadza simba rakashandiswa panguva yekudzidzira uye, kuburikidza nechikafu uye nemvura, zvinokwanisika kuchengetedza muviri hydration iyo yakarasika panguva yekudzidzira nekuda kwekudikitira.

1. Zvikafu zvakapfuma mumakabhohaidhiretsi

Chikafu chakazara mu makabhohaidhiretsi chinobatsira kuzadza simba raishandiswa panguva yekudzidzira, tsandanyama glycogen, inoona nezvekuchengetedza simba mumasero uye nekuvandudza nyama dzemhasuru, ichichengetedza riine hutano.

Mushure mekudzidziswa, makabhohaidhiretsi anofanirwa kuve ayo anokurumidza kufutwa nemuviri, senge mupunga, pasita, chingwa chena, michero, senge mabhanana, maapuro, mazambiringa kana chipuka chezviyo.

Nekudaro, huwandu hwe makabhohaidhiretsi ayo munhu anofanirwa kunwa anosiyana zvichienderana nechinangwa chavo chekudzidzisa, zvichikosha kubvunza chiremba wezvekudya kuitira kuti agadzirise kudya uye huwandu, kuti awane mhedzisiro nekukurumidza. Tarisa kuti ndezvipi zvekudya zvine makabohydrate.

2. Zvikafu zvine mapuroteni

Chikafu chakapfuma mumapuroteni epamusoro epamoyo semukaka, yogati yechisikigo, chizi, curd, zai kana huku zvinobatsira kudzorera mhasuru yekuyedza kwawakaita panguva yekudzidzira uye kuchengetedza maseru ako akasimba.

Mushure mekudzidziswa, mapuroteni anodyiwa anofanirwa kunge ari epamusoro kukosha nekuti ane maamino acids anodiwa kune muviri wakagwinya uye anoshandiswa nemuviri zviri nyore.

Zvisinei, kuitira kuti chinangwa chekudzidzisa chiitwe nekukurumidza, zvakakosha kuti chikafu chipfuurwe nenyanzvi yezvokudya, kuitira kuti izvi uye huwandu hwechikafu hukodzere munhu wega wega. Ziva chikuru chikafu chine mapuroteni-akapfuma.

Zvikafu zvishoma zvine hutano

Kudya mushure mekudzidziswa kunofanirwa kuitwa mumaminetsi ekutanga makumi matatu kusvika paawa rimwe mushure mekurovedza muviri, zvichikosha kushandisa chikafu chine hutano, asi izvo zvine hupfumi, zvine macarbohydrate nemapuroteni.

Iyo nguva yezuva iyo munhu anodzidzisa, inokatyamadza chavachadya zvinotevera, nekuti kana iko kudzidziswa kuri pamberi pekudya kukuru, kupihwa mushure mekudzidziswa kwacho kunogona kuitwa nezvikafu senge nyama, mupunga kana pasita, zvisinei, kana iko kudzidziswa kuri yakaitwa chero ipi nguva yezuva, izvo zvekudya zvinogona kuva zvinwiwa zvine hutano, zvakadai se:

1. Yogati ine mazambiringa uye oats

Yogati ndiyo yakanaka sosi yeprotein, yakakosha pakuchengetedza hutano hwemhasuru nemajoini uye kubatsira muviri kupora mushure mekurovedzwa.Mazambiringa nemaoat chikafu chakapfuma makabhohaidhireti chinopa muviri simba raanoshandisa zvakare. Panguva yekurovedza muviri.

Zvisungo:

• 1 yogati yakajeka;
• 6 mazambiringa;
• 3 maspuniki eoat flakes.

Kugadzirira:

Isa mundiro isa zvese zvinoshandiswa uye sanganisa. Ichi chinwiwa chine hutano chinogona kuitwa pakati pemangwanani kana pakati-masikati.

2. Banana uye oat pancakes

Banana neoats chikafu chakazara mu makabhohaidhiretsi, zvichibatsira kuzadza simba rinoshandiswa panguva yekudzidzira nekupa kunzwa kwekuguta, nepo jena jena iri sosi yakanaka kwazvo yeprotein uye, nekudaro, inobatsira mukuwedzera mhasuru, mukudzikisa uremu uye kupora mushure mekurovedza muviri .

Zvisungo:

• 3 mashupuni eoatmeal;
• 1 bhanana rakaibva;
• 2 mazai machena.

Kugadzirira modhi:

Mune blender isa zvese zvinoshandiswa uye sanganisa kusvikira iwe wawana musanganiswa wakafanana.

Zvino, mukapu inopisa inopisa, isa zvidimbu zvidiki, uchibvumira kubika kwemaminitsi angangoita matatu kusvika mashanu, uchishandura mapancake uye kurega uchibika panguva imwe chete.

3. Mukaka, bhanana uye apple smoothie

Mukaka wakapfuma muprotein, zvichibatsira kuchengetedza mhasuru ine hutano mushure mekudzidziswa uye kusimbisa mapfupa, pamusoro pezvo, mabhanana nemaapuro ndiwo manyuko akanakisa emakabhohaidhiretsi, kukurudzira kutsiviwa kwesimba rinoshandiswa uye kubatsira kudzikisira chishuwo nekuwedzera kuguta.

Zvisungo:

• 2 magirazi emukaka;
• 1 bhanana;
• 1 apuro.

Kugadzirira modhi:

Mune blender, isa zvese zvinoshandiswa uye sanganisa kusvikira musanganiswa wakafanana wawanikwa. Shumira mugirazi.

4. Oat uye flaxseed bar ine michero yakaomeswa

Oats nemabhanana zvikafu zvakapfuma mumakabohaidhiretsi ayo anobatsira mukudzikamisa mhasuru mushure mekudzidziswa uye, sezvo iwo akapfuma mufibre, anowedzera kuguta, kudzikira kwechido, pamwe neflakisi inovawo sosi yakanaka kwazvo ye fiber uye omega 3, iyo inobvumidza Zvibereko zvakaomeswa zvakapfuma mumapuroteni, zvichikurudzira kugadzirwa kwemhasuru uye nemafuta akanaka, zvichiwedzera kuguta mushure mekudyiwa kwayo.

Zvisungo:

• 1 mukombe weoat flakes;
• 1 kapu yembeu yefilakisi;
• ½ mukombe weamondi yakaomeswa;
• ¼ mukombe wenzungu;
• 2 mabhanana akaibva;
• 1 teaspoon yekinamoni poda;
• 1 tablespoon yeuchi.

Kugadzirira modhi:

Preheat oven kusvika 180ºC uye, mutray, isa pepa rematehwe mapepa. Muchidimbu sanganisa maoats, maflakisi, maarumondi uye walnuts, uye, zvakasiyana, mash, mabhanana, sinamoni uye huchi kusvikira yakachena. Sakanidza puree nemidziyo yasara uye isa patray, uchimanikidza zvakaenzana. Bika kwemaminitsi makumi maviri nemakumi matatu. Mushure mekutonhora cheka mabhawa.

5. Kuku, zai nemadomasi kuputira

Nyuchi nezai zviwanikwa zvakanaka zveprotein uye, nekudaro, zvinobatsira mukudzosa mhasuru mushure mekudzidzira uye kubatsira kuwedzera mhasuru. Pamusoro pezvo, tomato muchero une macalorie mashoma uye, kunyangwe iine huwandu hwakaderera hwemacarhydrate nemapuroteni, ine vhitamini C yakawanda uye diuretic zvivakwa, inosimbisa immune system uye ichibatsira nekuchengetedza kwemvura.

Lettuce chikafu chakapfuma muma antioxidants uye faibha izvo zvinobatsira mukudzikira uremu zvichipa kunzwa kwekuguta, pamusoro pekunge uine zvicherwa zvakaita secalcium ne phosphorus zvinobatsira kusimbisa mapfupa.

Zvisungo:

• 1 kuputira jira;
• 100g yehuku yakakangwa;
• 1 zai,
• 1 madomasi;
• 2 lettuce mashizha;
• 1 teaspoon yemafuta emuorivhi;
• 1 munyu wemunyu;
• Oregano kuravira.

Kugadzirira modhi:

Mukapu, gadzira huku nezai. Mushure mekubika, isa huku mundiro uye kuisvina. Bvarura zai muzvidimbu uye sanganisa huku nemafuta, munyu uye oregano. Isai lettuce, madomasi, huku nezai pakaputirwa jira, putira putira uye ushumire.

Tarisa vhidhiyo pazvikafu zvekudya kuti udzidzise: