I-Isotonic
Uma sigijima, futhi sigijima isikhathi eside, usawoti kanye namaminerali ayasuswa emzimbeni wethu. I-Isotonic isiphuzo esasungulwa ukuze sibuyise lokhu kulahlekelwa. Ngokungeza ingxenye ye-carbohydrate esiphuzweni se-isotonic, sithola isiphuzo sezemidlalo esiphelele ukuze sigcine amandla futhi silulame ngemva kokugijima.
20 g wezinyosi
30 ml ijusi lewolintshi
I-Pinch usawoti
400 ml wamanzi
1. Thela amanzi ku-carafe. Faka usawoti, ijusi lewolintshi noju.
2. Hlanganisa kahle futhi uthele isotonic ebhodleleni.
Amandla gels
Isisekelo sawo wonke ama-gel athengiwe yi-maltodextrin. Lena i-carbohydrate esheshayo egayeka ngaso leso sikhathi futhi inikeze amandla ngokushesha emjahweni. Isisekelo sama-gel ethu sizoba uju nezinsuku - imikhiqizo engabizi kakhulu engatholakala kunoma yisiphi isitolo. Ziyimithombo emihle kakhulu yama-carbohydrate asheshayo okulula ukuwadla usohambeni.
1 tbsp uju
1 tbsp molasses (ingashintshwa nenye isipuni soju)
1 tbsp. yini
2 isipuni amanzi
1 ingcosana kasawoti
¼ inkomishi yekhofi
1. Hlanganisa kahle zonke izithako bese uthele ebhodleleni elincane.
2. Le mali yanele ukudla amakhilomitha ayi-15. Uma ugijima ibanga elide, khulisa inani lezithako ngokufanele.
nezinsuku 6
½ inkomishi ye-agave isiraphu noma uju
1 tbsp. yini
1 tbsp. i-carob
1. Gaya izinsuku ku-blender isiraphu noma uju kuze kube yilapho i-puree ibushelelezi.
2. Faka i-chia, i-carob bese uxuba futhi.
3. Hlukanisa ijeli zibe izikhwama ezincane ezivaliwe. Yidla kude njalo nge-5-7 km ngemuva kwesigamu sehora lokuqala lokugijima.
Ibha yamandla
Ukudla okuqinile kwebanga elide kuvame ukudliwa phakathi kwamajeli ukuze kugcinwe isisu sisebenza. Sikumema ukuthi ulungiselele imigoqo yamandla ezonika amandla futhi yengeze amandla!
Izinsuku ezingama-300 g
Ama-alimondi angama-100
50 g kakhukhunathi chips
I-Pinch usawoti
ingcosana ye-vanilla
1. Gaya izinsuku ku-blender kanye namantongomane, usawoti kanye ne-vanilla.
2. Faka ama-coconut flakes ku-mass bese uxuba futhi.
3. Yakha imigoqo emincane noma amabhola aminyene. Gcoba ngayinye nge-foil ukuze uyidle kalula ekuhambeni.