Ra'ayoyin karin kumallo masu lafiya daga Fa'idodin Lafiya

Wadatacce

• Jennifer Purdie: Dan wasan Ironman kuma mai tseren Marathon
• Venus Williams: Dan wasan Tennis na Pro
• Elizabeth Robinson: Dan wasa da Mai Horar da Kai
• Erin Aquino: Fiend Fitness
• Filayen JL: Blogger na Lafiya da Lafiya
• Stephen Cooper: Wanda ya kafa Boot Camp Pasadena
• Jason Fitzgerald: Wanda ya kafa StrengthRunning.com
• Rachel Dubin: Fitness Fiend
• Gillian Barrett: Labarin Nasara Mai Gudu da Rashin Nasara
• Len Saunders: Mawallafin Kula da Yaran da Suka dace
• Gillian Casten: Blogger Mai Lafiya
• Karin bayani akan SHAPE.com:
• Bita don

Ba ku buƙatar mu tunatar da ku cewa cin karin kumallo mai lafiya shawara ce mai kyau. Amma tun da kwano ɗaya na oatmeal kowace rana na iya zama mai ban sha'awa, kuna iya buƙatar wasu sabbin dabaru don menene a ci abinci da safe.

"Ko kuna kan hanyar motsa jiki ko kuma kuna kan hanyarku ta hanyar fita don yin aiki, tabbatar da cewa karin kumallo zai ci gaba da ci gaba da tafiya na tsawon sa'o'i masu zuwa," in ji Ed Olko, mai horar da kansa a Equinox a Palos Verdes, CA. "Abincin ku shine farkon kwanakin ku, don haka sanya shi ƙidaya."

Babban zaɓaɓɓun Olko: Slim ɗin 'ya'yan itace da Baƙarar Bagel tare da ɗan ƙaramin ɗanyen man gyada; muffin Ingilishi tare da fararen kwai, yanki na naman alade na turkey, da rabin cuku; kwai fari omelet tare da namomin kaza, alayyafo, da cuku a kan jakar kuɗi; ko yogurt Girkanci bayyananne tare da hatsin hatsi da/ko sabbin 'ya'yan itace da aka gauraya a ciki.

Ci gaba da karantawa don ƙarin ra'ayoyin karin kumallo daga masu sha'awar lafiya da dacewa.

Jennifer Purdie: Dan wasan Ironman kuma mai tseren Marathon

Abin da na fi so in ci don karin kumallo shine kwai fararen fata tare da yankakken kayan lambu, kale, da avocados. Ina zaune a California don haka zan iya samun komai sabo a kasuwar manomi.

-Jennifer Purdie, dan wasan Ironman mai shekaru 34 kuma mai gudun marathon

Venus Williams: Dan wasan Tennis na Pro

Venus Williams tana farawa kowace rana tare da harbin alkama guda biyu. Idan tana kan hanya ta samu gyara a Jamba Juice. Triple Revitalizer Juice Blend na sarkar yana da sabon ruwan karas, ruwan lemu, da ayaba.

Elizabeth Robinson: Dan wasa da Mai Horar da Kai

Abincin karin kumallo ba tare da tambaya ba shine cikakken ɓangaren da na fi so na yini. Ina son abincin, ina son damar da zan sa zaɓin abinci na farko na ranar ya zama mai kyau, kuma ina son alƙawarin ranar da ke gaba.

Abincin karin kumallo na yanayin sanyi wani tsari ne wanda za a iya haɗawa da daidaita shi gwargwadon dandano. Abubuwa na asali sun haɗa da hatsi, 'ya'yan itace, da kwaya. Mafi sau da yawa, na zaɓi hatsi a matsayin hatsi na, ayaba a matsayin 'ya'yan itace na, da gyada a matsayin na goro. Koyaya, ana iya daidaita wannan tsarin na asali ta hanyar maye gurbin farina (alkamar ƙasa) ko grits (masara ƙasa) a maimakon oatmeal, apples or pears a maimakon ayaba, da almonds ko pecans don goro. Duk wani haɗin yana aiki da kyau kuma yana yin abin zamba.

Babban karin kumallo na yanayi mai dumi na fi so shine yogurt bayyananne, yankakken 'ya'yan itace, fantsama na agave ko maple syrup, da yanki na gurasar hatsi gabaɗaya. Bugu da ƙari, haɗin yogurt, 'ya'yan itace, da burodi yana ba da furotin, hadaddun carbohydrates, da mai da ake buƙata don fara ranar kuma ku ci gaba da hura wuta da safe.

-Elizabeth Robinson, 'yar wasa, mai horar da kai, kuma mahaliccin shirin motsa jiki na kan layi VitFit

Erin Aquino: Fiend Fitness

Tafiya zuwa karin kumallo fakiti ne na oatmeal na yau da kullun, gram 24 na furotin foda, da 1 1/2 teaspoons na man gyada na halitta ko man almond. Cikakke ne na carbs, furotin, da fats masu mahimmanci!

-Erin Aquino, lafiyar lafiyar jiki

Filayen JL: Blogger na Lafiya da Lafiya

Ina son karin kumallo masu daɗi da jingina zuwa macrobiotic. Ko dai na ji daɗin kwano na miso miya cike da kayan lambu ko kuma mai daɗin soyayyen hatsi tare da yanke hatsi, gero, walnuts, da zabibi!

-JL Fields, wanda ya kafa / edita / marubucin JL Goes Vegan da Dakatar da Neman Skinny

Stephen Cooper: Wanda ya kafa Boot Camp Pasadena

Zaɓin karin kumallo da na fi so shine girgiza furotin mai ƙarfi. Na farka da wuri wanda ba na jin kamar cin abinci mai nauyi, don haka wannan girgizar ta ƙunshi abinci mai yawa a cikin safiya. Ya hada da: 1 kofin ruwa, 1 kofin kore shayi, 1 daskararre Samabazon Acai fakiti (anti-oxidants, da, Ina son Berry dandano), 1/4 kofin dukan mai kwakwa madara (ƙara mai da kuma sa girgiza more cika), 1 zuwa 2 scoops na foda furotin vanilla (25 zuwa 40 grams), da 1/3 kofin dukan hatsi.

Ma'auni na 'ya'yan itace, mai, da hatsi yana sa ya cika da kuzari.

-Stephen Cooper, mai horar da kansa kuma wanda ya kafa Boot Camp Pasadena

Jason Fitzgerald: Wanda ya kafa StrengthRunning.com

Abincin da na fi so shi ake kira "kwai a cikin kwando." Zaki yanka gabaki daya a guntun alkama toast ki soya kwai a ciki. Sanya wasu 'ya'yan itacen strawberry akan samfurin ƙarshe kuma ku haɗa shi tare da girgiza furotin na whey-kuna da sauƙi da hadaddun carbs da furotin da kuke buƙatar murmurewa daga aiki mai wahala. Yana da sauƙin yi kuma yana taimakawa sosai tare da dawo da aikin motsa jiki.

-Jason Fitzgerald shine marathoner na 2:39 kuma wanda ya kafa StrengthRunning.com

Rachel Dubin: Fitness Fiend

Ni dan wasan motsa jiki ne Ina aiki kowace safiya, kuma daɗin PJ's Organics 'Breakfast Burrito shine cikakken kumallo bayan motsa jiki tunda yana ba da abinci kuma yana cika ku har tsawon awanni. A matsayin cikakken lafiyayyan ingantaccen karin kumallo na Mexica a gida, wannan abu bai ƙunshi magungunan kashe qwari, abubuwan kiyayewa, ko na GMO ba, kuma yana ɗaya daga cikin burritos masu daskararru kawai masu gina jiki a kasuwa.

-Rachel Dubin, mai son motsa jiki

Gillian Barrett: Labarin Nasara Mai Gudu da Rashin Nasara

Na kasance mai gudu da motsa jiki na yau da kullun sama da shekaru 2 yanzu. Na fara aiki a waje da cin abinci yadda ya kamata domin in rasa kilo 80. Abincin kumallo na ya ƙunshi ruwan lemun tsami (rabin lemun tsami) tare da ruwan zafi (wannan shine lokacin da na ɗauki bitamin na), hatsin Kashi Go Lean (hidima 1), madara kashi 1 (1/2 kofin), yogurt na Girkanci (3/ 4 kofin), blueberries (1/4 kofin), da zuma (1 tablespoon). Yana da adadin kuzari 350, gram 59 na carbs, gram 2 na mai, gram 27 na furotin, da gram 6 na fiber.

-Gillian Barrett, mai tsere kuma mai motsa jiki wanda ya yi asarar fam 80 daidai

Len Saunders: Mawallafin Kula da Yaran da Suka dace

Ina kiyaye karin kumallo na a sauƙaƙe amma ka tabbata kada in rasa shi. Yawancin lokaci na haɗa da ɓoyayyen 'ya'yan innabi, waɗanda ke da wadataccen bitamin da ma'adanai kuma suna taimakawa hana ci. Hakanan, gami da hatsin hatsi cikakke zaɓi ne mai kyau, saboda yana cike da hadaddun carbs (makamashi mai dorewa), antioxidants, da fiber na abinci, gami da wadataccen abinci mai yawa.

-Len Saunders, marubucin Tsayawa Yaran Jiyya

Gillian Casten: Blogger Mai Lafiya

Ni da kaina na halarci aji daya zuwa uku a rana. Ina son nori avocado wraps (kadan nannade chunks na avocado a sushi seaweed). Abincin da ba na al'ada bane, karin kumallo mai-carb wanda ke dandana kamar sushi avocado.

Ina kuma son smoothies na banana. Ina daskare guntun ayaba sannan in zuba su a cikin Vitamix dina tare da madarar almond, ɗan ƙaramin furotin na Sun Warrior, da ƙaramin cokali na man gyada. Ayaba tana da yawan sukari don haka ina yin hakan ne kawai lokacin da nake zuwa motsa jiki mai ƙarfi. Dadi yake kamar madarar madara!

-Gillian Casten na RateYourBurn.com

Karin bayani akan SHAPE.com:

Sababbin Hanyoyi 10 na Cin Oatmeal

Manyan Girke-girke 11 Smoothie

Rana a cikin Abincina: Fitness Pro Jeff Halevy

6 Abubuwan "Lafiya" Don Gujewa

Bita don