Isilinganisi esifanelekileyo seDinner yokuThoba umzimba

Umxholo

• Icandelo 1: Iprotheyini ebhityileyo
• Icandelo 2: Imifuno engaFumaneki
• Icandelo 3: IiCarbohydrate ezintsonkothileyo
• Icandelo 4: Amafutha aphilileyo
• Uphengululo lwe

Unokuba nesidlo sakusasa kunye nesidlo sasemini esigqunyiweyo xa kufikwa kwisicwangciso sokunciphisa umzimba, kodwa isidlo sangokuhlwa sinokungqina ukuba sinzima ngakumbi. Uxinzelelo kunye nesilingo sinokungena emva kosuku olude emsebenzini, kunye nokwakha ipleyiti efanelekileyo ukwanelisa umzimba wakho kwaye Ukuxhasa iinjongo zakho kunokuziva ngathi ngumdlalo wokuqikelela.

Ngokutsho kwesazi sokutya esibhalisiweyo uShira Lenchewski, isidlo sakusihlwa kufuneka sibe "mnandi, sanelisayo, kwaye silayishwe izondlo ezijoliswe ekulungiseni." Ngethamsanqa kuthi, unikezwe ngokuthe ngqo, isicwangciso sesine sangokuhlwa onokuyilandela rhoqo ebusuku. Ngaphezu koko, uquke iinxalenye ezigqibeleleyo zokutya akucebisayo kubathengi kuhambo lokwehlisa ubunzima.

Icandelo 1: Iprotheyini ebhityileyo

Ingcinga

Ngelixa abantu banokunxulumanisa iprotheyini kunye nokwanda kobunzima bezihlunu kunye nokufumana ubunzima, uLenchewski uthi iprotein eyaneleyo iyimfuneko ekunciphiseni ubunzima kuba ikunceda uzive ugcwele ixesha elide. Ukutya okuneproteyini ephezulu kukwathatha umsebenzi omninzi ukwetyisa, ukwetyisa umzimba, kunye nokusetyenziswa, oko kuthetha ukuba utshisa ii-calories ezingaphezulu.

Ukukhetha okuphezulu kukaLenchewski

- ii-ounces ze-bison burger ezenziwe ngengca (ezenziwe ngaphandle kwemvuthuluka yesonka)

-Ii-ounces ezi-5 zesalmon yasendle yeAtlantiki enongwe ngeyogathi yamaGrike, ijusi yelamuni, kunye nedile

- I-4 yee-ounces ze-kebabs zenkukhu ezinongwe nge-yogurt yesiGrike, igalikhi, kunye ne-lemon zest

- Ii-ounces ezi-5 ezixutywe iiprawn kunye negalikhi kunye neoli yeesame

Icandelo 2: Imifuno engaFumaneki

ULizzie Fuhr

Ayimangalisi into yokuba uLenchewski acebise ukuba zizityebi ezinefayibha, izitokhwe ezingezozinto ezinje ngestarchy njengeyona nto ibalulekileyo kwisidlo esilungeleleneyo. Iifayibha ezityebileyo zixhasa ukugaya, zizalise, kwaye zinike i-phytonutrients kunye neeminerali umzimba ofunekayo ukuze wenze ngokusemandleni awo aphezulu.

Iinketho eziphezulu zikaLenchewski

- 10 imikhonto ye-asparagus ecocekileyo, enongwe nge-1 teaspoon ye-mayonnaise kunye ne-mustard ye-Dijon

Iikomityi ezi-2 zembotyi eluhlaza, egalelwe kancinci ngeoyile ye-oliva enyulu kunye neeshwele

- Iikomityi ezi-2 zucchini linguini nge-pesto

-Iikomityi ezi-2 ezilula zesaladi yebhotolo eneoli yomnquma enyulu, ijusi yelamuni, ityuwa yolwandle, kunye nemifuno entsha

Icandelo 3: IiCarbohydrate ezintsonkothileyo

Ingcinga

Xa sisitya ngokugqithisileyo ukutya okunekhabhohayidrethi exineneyo njengerayisi, ipasta, i-couscous, kunye neminikelo yebhaskithi yesonka, i-fuel engaphezulu igcinwa kwimisipha njenge-glycogen. Usenokumangaliswa kukwazi ukuba igram nganye ye-glycogen kwizihlunu ikwagcina malunga neegram ezintathu zamanzi, nto leyo enegalelo ekugcineni ulwelo olongezelelweyo, utshilo uLenchewski. Xa unciphisa i-carb yakho yokutya, ixelela umzimba ukuba utshise i-surplus fuel kwaye, emva koko, uphelise le fluid fluid.

Ngaloo nto ithethwayo, zonke ii-carbs azikho utshaba! Ii-carbohydrate ezabiweyo ngokufanelekileyo ziyinxalenye ebalulekileyo yesicwangciso sikaLenchewski kuba zinceda ukubasa umzimba kunye nokugcina indlala. Yiya kwiikhabhathi ezinzima eziza kukunceda uzive wanelisekile ziinxalenye ezincinci.

Iinketho eziphezulu zikaLenchewski

- 1/3 indebe yequinoa, iphekwe

- 1/3 yekomityi yerayisi emdaka, iphekiwe

- 1/2 indebe yeembotyi ezimnyama, ziphekwe

I-1/2 yekomityi yeelensi, ephekiweyo

Icandelo 4: Amafutha aphilileyo

Ingcinga

Uluvo lokuba ukutya amanqatha okutya kukutyebisa yile nto uLenchewski abhekisa kuyo "njengeyona ntsomi yokutya ixhaphakileyo phaya." Ukutya nayiphi na i-macronutrient (okuthetha i-carbohydrate, iprotein, okanye i-fat) ngokugqithileyo kuya kukhokelela ekuzuzeni ubunzima, kodwa amanqatha asempilweni kwipleyiti yakho ayongeza itoni yencasa kwaye akunceda uhlale ugcwele. Xa kuziwa kumafutha anempilo, "incinci ihamba ngendlela ende," uLenchewski uthi.

Imithombo emininzi yamafutha enempilo efana ne-avocado kunye neoli yeoli inika ibhonasi eyongezelelweyo yokuba phezulu kwi-omega-3 fatty acids, enokukunceda ukulwa nokuvutha.

Iinketho eziphezulu zikaLenchewski

- 1/4 iavokhado

I-1 ukuya kwi-2 yeetispuni zecoconut, grapeseed, walnut, sesame, okanye i-oli ye-oliva eyongezelelweyo

Uphengululo lwe