Yadda Ake Gyara Gurasar Muscle vs. Rashin Rage Nauyi

Wadatacce

• Smoothie-Ginin Muscle
• Blueberry Spinach Protein Smoothie
• Rage Rage Weight Smoothie
• Cherry Banana Man Gyada Smoothie
• Bita don

Yin smoothie naka na iya zama kamar mai sauƙi, amma a zahiri yana iya zama da wayo; daɗa yawan sinadaran lafiya ko ƙara abubuwan da kuke tunani suna da lafiya amma a zahiri ba za su iya haifar da yawan adadin kuzari ko macro rabo mai ɓarna ba. (Karanta kuma: Yadda ake Gina Cikakkiyar Smoothie kowane lokaci ɗaya)

Smoothies ya kamata ya faɗi kusan adadin kuzari 150 zuwa 250 don abun ciye-ciye kuma har zuwa 400 don abinci. Ya kamata ku yi amfani da sinadaran da ke ba da gudummawar abubuwan gina jiki waɗanda jikin ku ke buƙata don kasancewa cikin ƙoshin lafiya kuma ku cimma burin ku, ba kawai ƙara adadin kuzari ba, kamar ruwan 'ya'yan itace ko sorbet. Wasu smoothies na iya haɓaka adadin kuzari da sauri -har zuwa adadin kuzari 1,000 don abin sha ɗaya!

Anan, santsi guda biyu za ku iya yin a gida wanda zai iya taimakawa tare da asarar nauyi ko gina tsoka - duk abin da burin ku. (Ƙari, nasihu kan yadda ake canza su ko gina santsi mai lafiya.)

Smoothie-Ginin Muscle

Don smoothie na gina tsoka, yi nufin raunin macros na 40: 30: 30, carbs kashi 40, mai kashi 30, da furotin kashi 30. (An ruɗe game da macros? Wannan jagorar don ƙidaya macros ɗinku zai taimaka.)

Giram 30 na furotin a cikin wannan santsi yana taimakawa wajen gina ƙwayar tsoka. (FYI, ga adadin furotin da ya kamata ku ci kowace rana.) Carbohydrates a cikin nau'in hatsi, 'ya'yan itatuwa, da kayan marmari suma suna taka muhimmiyar rawa a tsarin gina tsoka da kiyaye jikin ku da abubuwan gina jiki da yake bukata.

Wannan smoothie, musamman, yana ba da ƙungiyoyin abinci guda huɗu: kayan lambu, 'ya'yan itace, kiwo, da furotin. Madara da furotin foda suna samar da yawancin furotin yayin da blueberries, madara, alayyafo, da maple syrup ke ba da gudummawar carbs. Man shanu na sunflower yana ƙara furotin da mai duka, wanda kuma yana taimaka muku ci gaba da jin daɗi. Alayyahu yana ƙara bitamin da yawa ciki har da antioxidants A da C, yayin da madara kuma tana ba da sinadarin gina jiki kashi da bitamin D (wanda kuma yawancin Amurkawa ba sa cin abinci).

Blueberry Spinach Protein Smoothie

• 1 kofin yankakken baby alayyafo
• 1 kofin sabo ko daskararre da narke blueberries
• 3/4 kofin madara mai ƙananan mai (1%)
• 1/4 kofin whey protein foda (kamar, Bob's Red Mill)
• 1 tsp 100-kashi maple syrup
• 1 tablespoon sunflower man shanu

Abinci: 384 adadin kuzari, 43g carbs, 12g mai, 26g gina jiki

Anan akwai wasu hanyoyi don keɓance wannan smoothie kuma sanya shi naku:

• Fita don madarar nonfat don rage wasu kitse da adadin kuzari da ba dole ba. (Protein, calcium, bitamin D, da sauran abubuwan gina jiki sun yi kama da madarar 1%.)
• Yi amfani da dusar ƙanƙara mai dusar ƙanƙara mai daɗi fiye da sabbin nau'ikan blueberries kuma yanke maple syrup gaba ɗaya.
• Musanya blueberries don daskararre strawberries, ba tare da ƙara sukari ba. (Duba cewa kawai sinadaran da aka jera a cikin "strawberries.")
• Musanya man sunflower da man gyada, ko sauran man goro na zabi.

Rage Rage Weight Smoothie

Don santsi na asarar nauyi, yi nufin rabo na macro, kashi 45 na carbs, kashi 25 cikin ɗari da furotin kashi 30.

Wannan smoothie yana da adadin furotin iri ɗaya kamar smoothie na gina tsoka, wanda ke taimakawa adana ƙwayar tsoka. Koyaya, abun da ke cikin kitse yana ɗan ƙasa kaɗan, yayin da carbs cike da fiber na iya taimaka muku gamsuwa da riƙe ku har zuwa cin abinci mai kyau na gaba.

Hakanan yana ba da rukunin abinci guda uku: 'ya'yan itace, kiwo, da furotin. Cherries sun haɗu da kyau tare da ayaba, kuma 'ya'yan itacen duka suna haɓaka abubuwan gina jiki na juna. Cherries suna ba da bitamin A da C na antioxidant, kuma suna da yawa a cikin anthocyanins da quercetin, antioxidants guda biyu masu kumburi. Ayaba itace kyakkyawar tushen sinadarin potassium, fiber, bitamin B6, da bitamin C. Kiwo, madara, da yogurt suna samar da muhimman abubuwan gina jiki guda tara waɗanda suka haɗa da furotin, alli, da bitamin D. Tare da duk waɗannan abubuwan cin abinci, kuna ciyar da jikin ku yayin zama cikin koshin lafiya.

Cherry Banana Man Gyada Smoothie

• 1 matsakaici ayaba
• 1/2 kofin daskararre pitted zaki cherries
• 1/2 kofin nonfat bayyana Girkanci yogurt
• 1/2 kofin nonfat nonfat
• 3 tbsp foda furotin foda (Na yi amfani da Bob's Red Mill)
• 1 tbsp man shanu mai gyada
• 1/2 tsp tsantsa vanilla

Abinci: 394 adadin kuzari, 48g carbs, 10g mai, 28g gina jiki

Ga 'yan sauki musanya da za ku iya yi a cikin wannan smoothie:

• Musanya ayaba don kofi 1 na berries daskararre da kuka fi so. (Zai ɗan yanke baya akan sukari na halitta.)
• Musanya man gyada don man shanu na almond, ko man shanu na goro da kuka fi so.
• Ƙara 1 tsp flax ko iri na chia don ɗan ƙaramin ƙarfi a cikin mai.
• Canja madara mara ƙiba zuwa madarar soya, wanda ke da nau'in sinadari iri ɗaya zuwa madarar saniya (ba kamar sauran abubuwan sha ba).

Bita don