Yintoni yokutya ngaphambi kokuba ubaleke ugqatso

Umxholo

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Yiba nes smoothie eyenziwe nge-1 indebe yamanzi ecoconut, 1∕2 yekomityi yejusi yecherry, 1∕2 yekomityi yeblueberries, ibhanana eli-1 elinomkhenkce, kunye neetispuni ezimbini zeoyile yeflakisi

Kutheni amanzi ekhokhonathi kunye nejusi yecherry?

I-smoothie ngeyure ngaphambi kokuba ume kumgca wokuqala unokukwenza ukubaleka kwakho. U-Ashley Koff, R.D., ingcali yokutya ese-Los Angeles uthi: Amanzi ekhokhonathi atyebile kwi potassium, isondlo esinceda ukuthintela iicramps. Kwaye itart cherry juice inceda ukunciphisa ukudumba, okunokuthintela ukonakala kwezihlunu kunye nokukhathazeka. Olunye uphononongo oluvela kwiYunivesithi yase-Oregon yezeMpilo kunye neNzululwazi lufumanise ukuba iimbaleki ezathoba amanzi ecoconut ngaphambi kwe-marathon yesiqingatha saziva iintlungu ezimbalwa ngexesha lomdyarho wabo.

Kutheni iiblueberries?

Imbinana yeeblueberries iya kongeza incasa yeziqhamo- kwaye inokukugcina ungaziva uphantsi. Ziqulethe i-anthocyanins, ii-antioxidants ezinamandla ezimisa umonakalo kwizihlunu kwaye zinokunqanda ukuqaqamba kwasemva kogqatso.

Kutheni ibhanana?

Ukulungelelana okuqinileyo, okucocekileyo-kunye nokuninzi kwe-carbs e-digestible elula-ukuphosa ibhanana efriziwe kwi-blender. "Iya kukunika ipetroli ekhawulezileyo," utshilo uKoff. "Kwaye inika ubumnandi."

Kutheni i-oyile yeflakisi?

Ukuphefumla lula ngexesha logqatso lwakho, xuba kwi-oyile ye-flaxseed, ephezulu kwi-omega-3 fatty acids. Kuphononongo olupapashwe kwi Ijenali yeSayensi kunye noNyango kwezemidlalo, Iimbaleki ezithathe isongezelelo semihla ngemihla kumanqatha asempilweni iinyanga ezintathu zafumana ukuphuculwa phantse kweepesenti ezingama-50 kumandla emiphunga yazo ngexesha lokuzilolonga.

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