Naphezu kweqiniso lokuthi abakhi bomzimba abaningi abanamacube okusiza izithombe badla amabele enkukhu, amaqanda amhlophe, inhlanzi kanye ne-whey protein, eqinisweni, ngenxa ye-abs enhle nemisipha eqinile, lokhu kudla akudingekile nhlobo. Ngaphezu kwalokho, umzimba onempilo awukwazi ukuthembela kubo isikhathi eside, ngoba bayakwazi ukuqalisa izinqubo zokuvuvukala emzimbeni. Kodwa ukudla okusekelwe ezitshalweni, okuhlinzeka umzimba wakho ngezakhi, kunakekela impilo yomzimba imini nobusuku futhi, yiqiniso, kugcina umshini wokunyathelisa usesimweni esihle.
Nakuba umsebenzi womzimba ubaluleke kakhulu "kuma-cubes" amahle, inkulumo ethi "abs idalwe ekhishini" iyiqiniso. Ukuhlanza ukudla kwakho, kulapho umshini wokunyathelisa ube muhle kakhulu.
Silungiselele uhlu lwemikhiqizo ye-herbal ezokusiza ukuthi uthole i-abs yamaphupho akho.
1. IQuinoa
I-Quinoa iwumkhiqizo wamaprotheni amaningi ohlinzeka umzimba ngawo wonke ama-amino acid adingekayo futhi ilungele ukwakheka kwamaprotheni. Ayinawo amafutha futhi iwumthombo omuhle kakhulu we-potassium ne-fiber. I-Potassium ikhipha amanzi engeziwe agcinwe emzimbeni ekudleni ukudla okunosawoti noma ukudla okugayiwe. I-fiber isiza amathumbu ukuthi asebenze, isheshise inqubo yokugaya futhi isize ukuhlanza umzimba, okunomthelela omuhle esimweni se-abs yakho. Okokugcina, i-quinoa iwumthombo omuhle kakhulu wensimbi, eyenza umzimba uqine futhi ikunikeze amandla owadingayo.
2. Okuhlaza
Okuhlaza kungenye yezidlo ezingcono kakhulu zemvelo. Icebile nge-fiber ne-magnesium, inesibopho sosayizi okhalweni, ilawula amazinga kashukela egazini, futhi inomphumela onenzuzo kumazinga e-hormonal. Amazinga e-Cortisol (ihomoni enesibopho sokugcina amafutha omzimba) akhuphuka ngamazinga kashukela aphansi futhi anda namazinga okucindezeleka. Lapho i-cortisol iphakanyisiwe ngokuhamba kwesikhathi, ingabangela amafutha amaningi esiswini. Ukudla okusekelwe ezitshalweni kanye nokusetshenziswa kwe-anti-stress superfoods njengemifino kusiza ukugcina ibhalansi yamahomoni emzimbeni. Okungukuthi, ngaphezu kwakho konke okungenhla, kuqukethe inani elikhulu le-potassium nama-amino acid. Isipinashi, i-chard, i-arugula, i-kale, ne-ulethisi yaseRoma zinhle ikakhulukazi phakathi kwezinhlobonhlobo zokudla okunomsoco okuluhlaza.
3. Imbewu yeChia
I-Chia iqukethe i-fiber, amaprotheni, i-magnesium, insimbi, i-calcium ne-zinc. Lezi zakhi zithinta amazinga kashukela, umfutho wegazi, ukwakheka kwamaprotheni, futhi zisekela isisindo somzimba wonke. Imbewu ye-Chia ikugcina uzizwa ugcwele isikhathi eside, ikunikeza amandla futhi isize ukuvimbela izinkinga ezifana nokuqunjelwa nokuqunjelwa. Isisu sakho sizoba flat, futhi uzobe ugcwele amandla adingekayo ekuqeqesheni imidlalo.
I-4. Amajikijolo
Amajikijolo anenkomba ephansi ye-glycemic kanye ne-fiber ephezulu. Lokhu kusho ukuthi bavimbela ukwanda kweshukela egazini futhi bagcine umuzwa wokusutha isikhathi eside. Ngenxa yokuqukethwe okuphezulu kwe-potassium ne-vitamin C, amajikijolo avikela umzimba kubuthi. Futhi ama-blueberries kuthiwa anezakhiwo eziyisimangaliso ezihlobene nokukhipha isisindo esiningi esiswini.
I-5. Oatmeal
I-Oatmeal iyinhle ku-abs yakho. Inothile nge-beta-glucan, elwa kanzima namafutha endaweni okhalo. Ngaphezu kwalokho, i-oatmeal ingumthombo we-magnesium, i-potassium, insimbi, i-calcium futhi ikakhulukazi amaprotheni: amagremu angu-8 amaprotheni ngesigamu senkomishi ye-cereal eluhlaza akuyona isimangaliso! Ngisho nabakhi bomzimba abakhetha amaprotheni ezilwane bahlanganisa i-oatmeal ekudleni kwabo.
Abanye abasizi bomshini wokunyathelisa omuhle
Ngaphezu kokudla okungenhla, faka ekudleni kwakho okusanhlamvu, amantongomane, imbewu, isoya. Njengoba ziyimithombo emihle kakhulu yamaprotheni, abalulekile lapho usebenza ku-abs enhle eqinile.
Uma ungeza ama-protein powders kuma-smoothies nama-shakes, qiniseka ukuthi asekelwe esitshalweni, angaphekwa (okuthandwayo), okungewona ama-GMO, futhi enziwe ngokudla okuvamile (okungahlukanisi).
Kuhle uma ukudla kwakho kwansuku zonke kuhlanganisa 5-7 servings yemifino nezithelo. Kuwukudla okunempilo okuqinisekisiwe, futhi mhlawumbe uhlobo olumsulwa lokudla okunomsoco olukhona. Yonke le mikhiqizo iqukethe i-fiber ne-potassium, ifaka isandla ekuhlanzeni kwemvelo komzimba, ivimbele ukungasebenzi kahle emsebenzini wayo, ivikele ukuvuvukala nokucindezeleka. Ungakhohlwa mayelana amafutha anempilo. Ziqukethwe ku ukwatapheya, ama-alimondi, imbewu ye-hemp kanye nokhukhunathi, okuwusizo ikakhulukazi kumaphephandaba.
Uma ulawula indlela odla ngayo usawoti, ushukela, utshwala, ukudla okugayiwe kanye nokudla okusheshayo; ukupompa imisipha yakho yesisu, qinisa umnyombo wakho, engeza i-cardio; zivumele ukuba uphumule futhi udle ukudla kwezitshalo (ikakhulukazi lezo ezibalwe kulesi sihloko) - ngokuqinisekile uzothola isisu esiyisicaba esinama-cubes amahle.
Umthombo