Usaneta. Simuka uye pa 'em uye zviri nyore, kuzadza kudya kwemanheru
Mhuri yako inoshanda kubva panguva iyo malarms ako achienda mangwanani? Kana zvakadaro, zvichida unoda kugadzirira mheni-nguva pfupi yekudya. Isu tose tinofanira kutanga zuva nechingwa chakaisvonaka. Uye inofanira kuva chimwe chinhu chatinokwanisa kuisa pamwe pronto, kana kuti hachizoitiki zvachose. Aya mazano anogona kubatsira kuita kuti mhuri yako yose ive nezvokudya zvekudya zvekudya zvokudya zvekudya zvakagwinya uye zvinogutsa , uye ichakugadzirira zuva rekuchikoro, basa, mitambo yemitambo, nezvimwewo.
Ita Pamberi
Mazai akaoma-mairi anoyamwisa, uye ane purogiramu yakanaka yeprotini uye mamwe mavhitamini emuB-ayo ayo anosarudza kusarudza mangwanani. Asi akakurumidza kuita, havakwanisi. Ita bhitch yezvitanhatu kana masere kubva manheru kana pamapera evhiki, wozodzika mufriji apo chero munhu anogona kutora rimwe kuitira kudya kwemazuva ano (kana kudya kwemasikati, kana kudya). Izvo zvinoenda kunotsigira kusarudzwa sekutevera. Ita mberi, kuisa firiji kana firiji, wozodziya muchechi yepamusoro kana microwave panguva yekusvitsa.
- Zvipfeko Zvose-zviyo kana waffles
- Yakaputika mazai muffin
- Slow-cooker oatmeal
- Chiroti, bhanana, kana chingwa chekusiki (tsvaga shuga shoma)
Usakanganwa mapuroteni
Kudzivirira pakati pemangwanani emvura kukanganisa nekuita kuti kudya kwemazuva ose kunosanganisira mapuroteni. Izvi zvinogona kureva zviyo zvakasimbiswa neprotheni, zvinoshandiswa nemukaka (mhou, soy, kana amondimu); Greek yogurt; string cheese; yega-yega yegorosi ne nut butter kana cheese; sliced nuts pa cereal, oatmeal, kana pancake; kana mazai.
Kuchingaiza mazai mu microwave kunotora zvishoma kudarika miniti, uye kucheka zvishomanana padhifu kunenge kuchikurumidza.
Iwe unogona kutonha husiku hwekupedzisira huno nemiriwo mabiko mukurumidza omelet kana mazai evha, kana kuidya sezvazviri. Zvichiri nani, chengetedza nguva nekuita kubvisa usiku huripo apo iwe uri kubvisa kudya kwemanheru.
Chengetedza Mamiriro Akarurama muStock
Iwe unoziva iwe unoda zvidzidzo, sechingwa, zviyo, mukaka, uye mazai. Iwe unogonawo kukurumidza kudya kwekudya kwekudya chamangwanani nemaparesi epatete kana peanut butter kana imwe nut butters, nutswa yakagadzirwa, nokukurumidza-kubika oats, uye kwete-shuga-yakawedzerwa maapurocece kana zvimwe zvibereko zvakachena (idya sezvazviri kana kushandisa mukubika). Dzoka jisi nokuda kwezvibereko zvose (zvitsva kana mazaya), mvura, kana mukaka.
Uye uzadza firiji yako nemichero yakaomeswa pose painoendesa mberi. Hezvino chikonzero: michero yakaoma yakakwana ye smoothies (unogona kuishandisa panzvimbo yechando) nekusanganiswa ne plain yogurt, oatmeal kana kunyange zviyo. Ikowo nguva yakawanda-yakadzivirira nokuti haufaniri kusuka kana kuvhara chibereko. Kunyanya hazvizomboperi.
The Magic Number
Itai kuti vana venyu vazive kuti vanogona kudya chero chavanenge vachida kudya mangwanani, chero bedzi pavanotarisa Big Three: chibereko kana yemiriwo, chimwe chinhu chine mapuroteni, uye mamwe marudzi akaoma, zviyo zvose zvegorobhahydrate (izvo zvinogona kuva chingwa, waffles, zviyo , kana oatmeal). Uku kusanganiswa kunokubatsira kutanga mangwanani nemuviri uye simba ratinoda nekuda kwemazuva edu akabatikana, uye hazvifaniri kutora maawa-kana kunyange kupfuura maminitsi mashoma-kugadzirira.