Izongezelelo ezi-3 ezenziwe ekhaya zokuzilolonga

Umxholo

• 1. I-Eggnog yezihlunu hypertrophy
• 2. I-Vitamin yeekram
• 3. Vitamin ukomeleza amathambo

Izongezo zevithamini zendalo kubadlali ziindlela ezilungileyo zokunyusa inani lezondlo ezibalulekileyo kwabo baqeqeshayo, ukwenzela ukukhawulezisa ukukhula kwemisipha esempilweni.

Ezi zezongezelelo ezenziwe ekhaya zizityebi ngemagniziyam, ikhalsiyam kunye neprotein ethintela ukubonakala kweekram, zomeleza amathambo kwaye zithande ukuzuza kobunzima bemisipha.

1. I-Eggnog yezihlunu hypertrophy

Ukubetha kwi-blender 1 iqanda, 1 iyogurt eqinileyo kunye 1 itispuni yeswekile.

Le eggnog ilungile ukuyithatha emva koqeqesho, njengoko inyusa inani leprotein kwaye ithanda ukwanda kobunzima bemisipha.

I-221 calories kunye ne-14.2 g yeprotheni

2. I-Vitamin yeekram

Ukubetha kwi-blender i-57 g yembewu yethanga lomhlaba, ikomityi enye yobisi kunye ne-banana enye. Ngale vithamini kunokwenzeka ukuba ubenalo lonke inani lemagniziyam efunekayo usuku.

Ukongeza ekuthatheni le vithamini kubalulekile ukuba usele i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku, kuba ukomiswa komzimba kukuthanda ukubonakala kweekram.

Iikhalori ezingama-531 kunye ne-370 mg magnesium.

3. Vitamin ukomeleza amathambo

Ukubetha kwi-blender 244 g yobisi, i-140 g yepapaya kunye ne-152 g ye-sitrobheli. Ukongeza kule vithamini, ukwenzela ukungenisa inani le-calcium efunekayo ngosuku kuyimfuneko ukusela enye iglasi yobisi, i-yoghurt e-1 kunye nesilayi setshizi.

Iikhalori ezingama-244 kunye ne-543 mg calcium

Nasiphi na isongezelelo sendalo okanye ithebhulethi kufuneka ihlale ikhatshwa yingcali yezempilo efana nesondlo.

Qaphela kwakhona: Izixhobo zokufumana iMisa yeMisipha