Snacks ine mukurumbira wakashata - inoonekwa seyakaderera kukosha kwekudya uye inongogutsa zvishoma zvishuwo zvekudya. Nekudaro, kana iwe ukapedza maawa akawanda mujimu, snacking inova chikamu chinodiwa chekudya kwako sezvo ichipisa muviri wako usati waita maekisesaizi uye inobatsira kupora mushure.
Snacks ndiyo inokurumidza kukonzeresa mafuta emuviri wako panguva yekurovedza muviri, saka chii uye kana iwe uchidya zvine basa zvakanyanya. Uye kana iwe uri pakudya kwevegan, svutugadzike zvaunosarudza zvinogona kukanganisa zvakanyanya maitiro aunoita mujimu…
Heano matipi matatu evatambi vevegan ekuti ungadya sei musati uye mushure mekuita maekisesaizi.
Snack usati warovedza muviri
Hwaro hwechikafu chako chepre-workout hunofanirwa kunge hwakaoma makabhohaidhiretsi ayo anokupa simba rekumhanya yakawedzera mamaira kana kutora imwe seti. Asi carbs inogona kurema, uye vatambi vanokurudzirwa kuti vasarudze macarbs akareruka asingakonzere dumbu remudumbu uye kuneta. Mienzaniso yakanaka yemacarbohydrates akareruka mabhanana, misi, nemaapuro.
Zvakakosha kufunga nezvenguva pakati pekudya uye kurovedzera muviri. Kana iwe uchidya chikafu usati waenda kunzvimbo yekurovedza muviri, sarudza muchero pane kudaro. Uye kana iwe uine inopfuura awa imwe chete usati waita maekisesaizi, sarudza zvimwe zvekuzadza senge oats nenzungu zvinopa simba renguva refu kumuviri wako unobishaira.
Nhau dzakanaka, nenzira, ndeyekuti marudzi mazhinji emapuroteni ezvirimwa ari nyore kugaya pane mapuroteni emhuka, achipa vegan mukana kana zvasvika kune pre-workout snacking. Miriwo yemashizha yakasvibira sespinachi neromaine lettuce iri nyore kugaya uye inopa simba rakachena kumuviri wako. Uye kuti udzivise kunzwa kuremerwa, dzivisa kudya kwakawanda-mafuta usati waita maekisesaizi.
Imwe huru pre-workout snack yakaomeswa cherries, sezvo iri yakanaka sosi yesimba-inosimudzira makhahydrates uye kuzvimba-kuderedza antioxidants. Mabhanana anobatsira kudzivirira mhasuru kuneta uye kurwadziwa, nepo vegan yoghurt ine majiroji inopa yakakura mapuroteni uye antioxidants.
Kuti upedze nyota yako usati waita maekisesaizi, tora bhodhoro remvura yekokonati newe kuti ubatsire muviri wako kuti ugare uine hydrated, kuchengetedza mazinga e electrolyte, uye kurwisa kuneta.
Iwe unongova neawa kana maviri usati wapedza uye mushure mekurovedza muviri, saka gadzirira zvekudya zvako nguva isati yakwana uye uende nazvo. Iyi nguva inofanirwa kushandiswa kudzoreredza simba, kudzora insulin uye kuzadza macarbohydrates mumuviri. Tsvagiridzo inoratidza kuti kudya huwandu hwakakodzera hwekudya panguva yakakodzera kunogona kubatsira kugadzirisa tsandanyama dzakakuvadzwa uye kuzadza simba rekuchengetedza, izvo zvinova nemhedzisiro yakanaka pakuita uye kuumbwa kwemuviri.
Snack mushure mekurovedza muviri
Vanhu vazhinji vanozeza kudya mushure mekuita maekisesaizi nekuti kudya macalorie angoraswa kunoratidzika kunge kusingabatsire. Zvisinei, kudya mukati meawa imwe chete yekurovedza muviri kwakanaka kunobatsira. Zvinotendwa kuti pakarepo mushure mekurovedza muviri, iwe unofanirwa kuzadza kupihwa kwezvinovaka muviri mumuviri, izvo zvichabatsira kudzoreredza uye kumutsidzira mamhasuru akawandisa. Kuti udzivise kuneta kwemhasuru, iva nechikafu 15-30 maminetsi mushure mekurovedza muviri kwako. Kana ukanonoka kuzadza zvitoro zvinovaka muviri zvemuviri wako, zvinotora nguva yakareba kuti tsandanyama dzako dzidzoke.
Musanganiswa une hutano wemapuroteni nemacarbohydrates wakanakira pano, senge makarotsi ane hummus, bhinzi chena yakakangwa, musanganiswa wemaarumondi akazara uye mhodzi dzenhanga. Inokurumidza uye nyore snack sarudzo iprotein shake ine vegan protein poda. Uye kana iwe uine nguva yekubika, ita saradhi inotonhora ne broccoli, mupunga wemusango uye edamame yekudya kwemashure. Vegan mapuroteni masosi senge tofu, tempeh, uye seitan zvakare akakurisa kune post-Workout snack.
Zvokudya Zvokudya Zvokudzivisa
Zvokudya zvisina nyama hazvirevi hazvo kuti zvine utano kana kunaka kumuviri. Muchokwadi, zvimwe zvekudya zvezvirimwa zvinofanirwa kudziviswa nekuti zvinokuremera nemafuta asingadiwe uye macalorie asina chinhu pasina mapuroteni nemacarbohydrates anodiwa nemuviri wako. Vegan chips uye muffin inowira muchikamu ichi, sezvinoita chena pasta nemupunga. Pamusoro pezvo, zvinenge zvese zvakaomeswa vegan zvekudya zvinofanirwa kudzivirirwa sezvo zvine zvinokuvadza zvinodzivirira izvo zvinoita kuti zviome kuti muviri ushande. Iwe unofanirwawo kudzivirira mapaketi egranola, ayo, kunyangwe ari nyore kudya, anowanzo kuve neshuga, izvo zvinongopa simba renguva pfupi.
Aya mazano ekudya anogona kubatsira kune vese vegans, asi kunyanya kune avo vanotamba mitambo uye vanopedza nguva yakawanda vachishanda nesimba mujimu.