Pasinei nokuti vazhinji vanovaka muviri vane mabhii ekuyamura mapikicha vanodya mazamu ehuku, mazai machena, hove uye whey mapuroteni, chaizvoizvo, kune yakanaka abs uye yakasimba core tsandanyama, zvokudya izvi hazvidiwi zvachose. Uyezve, muviri une hutano haugoni kuvimba navo kwenguva yakareba, nokuti vanokwanisa kutanga maitiro ekuputika mumuviri. Asi kudya kwezvirimwa, kupa muviri wako kudya kunovaka muviri, kunotarisira hutano hwemuviri masikati neusiku uye, chokwadika, inochengeta muchina muchimiro chakanaka.
Kunyangwe kurovedza muviri kwakakosha kune yakanaka "cubes", chirevo chekuti "abs inogadzirwa mukicheni" ndeyechokwadi. Kuchenesa kudya kwako, kunowedzera kunaka kwekudhinda.
Isu takagadzirira runyorwa rwezvigadzirwa zvemakwenzi izvo zvinokubatsira iwe kuwana iyo abs yezviroto zvako.
1. Quinoa
Quinoa ipuroteni yakakwira cereal inopa muviri wese anodiwa amino acids uye yakanakira mapuroteni synthesis. Iyo inenge isina mafuta uye inzvimbo yakanaka kwazvo ye potassium uye fiber. Potassium inobvisa mvura yakawandisa yakachengetwa mumuviri kubva pakudya chikafu chine munyu kana chikafu chakagadzirwa. Fiber inobatsira matumbu kushanda, inokurumidza kugaya uye inobatsira kuchenesa muviri, iyo ine mhedzisiro yakanaka pane yako abs. Pakupedzisira, quinoa inzvimbo yakanaka kwazvo yesimbi, inoita kuti muviri uve nesimba uye inokupa iwe simba raunoda.
2. Greens
Greens ndechimwe chezvakanakisa zvekudya zvepamusoro. Yakapfuma mufiber uye magnesium, inokonzera kukura kwechiuno, inogadzirisa mazinga eshuga yeropa, uye inewo inobatsira pamazinga ehomoni. Cortisol mazinga (hormone inotarisira kuchengetedza mafuta emuviri) inowedzera nemazinga eshuga yakaderera uye kuwedzera kwekunetseka. Kana cortisol yakasimudzwa nekufamba kwenguva, inogona kukonzera kuwandisa mudumbu mafuta. Chikafu-chinodyarwa chikafu uye kudyiwa kwe-anti-stress superfoods senge magirini anobatsira kuchengetedza kuenzana kwemahomoni mumuviri. Iyo, kunze kwezvose zviri pamusoro, ine yakawanda ye potassium uye amino acids. Sipinachi, chard, arugula, kare, uye romaine lettuce inonyanya kunaka pakati pemhando dzakasiyana dzegirinhi superfoods.
3. Mbeu dzeChia
Chia ine fiber, protein, magnesium, iron, calcium uye zinc. Izvi zvinovaka muviri zvinokanganisa huwandu hweshuga, BP, kuumbwa kweprotein, uye kutsigira huremu hwemuviri wese. Mbeu dzeChia dzinoita kuti unzwe wakaguta kwenguva yakareba, dzinokupa simba uye dzinobatsira kudzivirira matambudziko akaita sekuputika nekuzvimba. Dumbu rako richange rakati sandara, uye iwe uchave uzere nesimba rinodiwa pakudzidziswa kwemitambo.
4. Zviyo
Maberry ane yakaderera glycemic index uye yakakwira fiber yemukati. Izvi zvinoreva kuti vanodzivirira kuwedzera kweshuga yeropa uye kuchengetedza kunzwa kwekuguta kwenguva yakareba. Nekuda kwehuwandu hwe potassium uye vhitamini C, ma berries anodzivirira muviri kubva kune chepfu. Uye blueberries inonzi ine zvishamiso zvivakwa zvine chekuita nekubvisa uremu hwakawandisa mudumbu.
5. Oatmeal
Oatmeal yakanakisa kune yako abs. Iyo yakapfuma mu beta-glucan, iyo inorwisa zvakasimba nemafuta munzvimbo yechiuno. Mukuwedzera, oatmeal ndiyo inokonzera magnesium, potassium, iron, calcium uye kunyanya mapuroteni: 8 magiramu eprotein pahafu yekapu yezviyo zvakasvibirira haisi chishamiso! Kunyange vanovaka muviri vanosarudza mapuroteni emhuka anosanganisira oatmeal mukudya kwavo.
Vamwe vabatsiri vemuchina wakanaka
Pamusoro pezvokudya zviri pamusoro, sanganisira mukudya kwako legumes, nzungu, mhodzi, soya. Kuve masosi akanakisa eprotein, iwo akakosha kana uchishanda pane yakasimba yakanaka abs.
Kana iwe uri kuwedzera mapuroteni ehupfu kune smoothies uye kuzununguka, ita shuwa kuti ndeyekudyara-yakavakirwa, isina kubikwa (inoda), isiri-GMO, uye yakagadzirwa kubva kune yakajairika chikafu (kwete isolate).
Zvakanaka kana kudya kwako kwemazuva ose kuchisanganisira 5-7 servings yemiriwo nemichero. Chikafu chine hutano chakabvumikiswa, uye pamwe ndiyo yakachena nzira yekudya iripo. Zvose izvi zvigadzirwa zvine fiber uye potassium, zvinobatsira pakucheneswa kwepanyama kwemuviri, kudzivirira kukanganisa mubasa rayo, kudzivirira kubva pakuzvimba uye kushungurudzika. Usakanganwa nezvazvo mafuta ane utano. Ivo vari mukati avocado, maarumondi, hemp mhodzi uye kokonati, iyo inonyanya kubatsira kumapepanhau.
Kana iwe ukadzora kutora kwako munyu, shuga, doro, zvokudya zvakagadzikiswa uye zvokudya zvinokurumidza; pomba tsandanyama dzako dzemudumbu, simbisa musimboti wako, wedzera cardio; zvibvumira kuti uzorore uye udye zvokudya zvemiti (kunyanya izvo zvakanyorwa munyaya ino) - iwe zvechokwadi uchawana dumbu rakaputika nemakumbo akanaka.
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