Okuqukethwe
Okuvamile - ukuqala okuhle kosuku
Isinkwa esimnyama nocezu lweshizi nopelepele obomvu. Faka iqanda elibilisiwe, i-orenji, nenkomishi yetiye eliluhlaza kulokhu.
Umzimba wakho uthola amaprotheni amaningi nama-carbohydrate ahamba kancane, futhi ubuchopho bakho bufakwa kabusha ngomthamo olinganiselayo we-caffeine etholakala kutiye oluhlaza.
Ibhulakufesi ye-IQ - iqinisa inkumbulo futhi ithuthukise ukugxila
I-yoghurt yemvelo enamafutha amancane nge-muesli, amantongomane, nama-blueberries. Kanye nengilazi enkulu yamanzi (okungenani ama-300 ml) ukuze uphuze ngaphambi kokudla.
Ngokuphuza ingilazi yamanzi ngaphambi kokudla kwasekuseni, ugcina ibhalansi efanelekile emzimbeni. I-yogurt enamafutha amancane iqukethe amabhaktheriya e-lactic acid aphilayo ajwayelekile wezimbali zamathumbu. Amantongomane angumthombo wamavithamini, amaminerali kanye nama-fatty acids angatheni abalulekile ebuchosheni, kanti ama-blueberries aqukethe izinto ezisebenza ngokuphila ezivusa ubuchopho.
Nomfutho - kulabo abaya kokuqina ekuseni
Ama-Smoothies enziwe ngobisi olunamafutha amancane, ubhanana, amajikijolo; inkomishi encane yekhofi noma itiye.
Iqukethe i-caffeine futhi imuncwa ngokushesha ngaphandle kokulayisha ngokweqile isisu. Ngenxa yalokhu, umzimba uyathanjiswa. Ungaqala ukuzivocavoca umzimba ngemuva nje kokudla kwasekuseni. Ubisi luqukethe amaprotheni angakusiza ukuthi uzuze imisipha futhi wehlise isisindo.
Kwabesifazane ngokuxhamazela - kugcina umuzwa wokusutha isikhathi eside
I-oatmeal enobisi olunamafutha amancane, amantongomane, isinamoni, ne-apula. Phuza ngengilazi enkulu yamanzi (okungenani ama-300 ml).
I-oatmeal eshisayo iyanelisa kakhulu, ikakhulukazi uma idliwa kancane. Amantongomane azongeza amafutha anempilo kanye namaprotheni emzimbeni, okuzokwandisa umuzwa wokugcwala. Ama-apula acebile ku-fiber yezitshalo noshukela wezithelo. Banikeza amazinga kashukela azinzile.