Duk da yake wasu 'yan mata suna shan wuya daga gaskiyar cewa ba za su iya rasa nauyi ba, wasu kuma suna shan wahala mai tsanani. Abin mamaki, samun sau da yawa sau da yawa yana da wuya fiye da rashin nauyi, idan tsarin mutum ya kasance yana da lahani daga haihuwa. Don taimaka maka za ka iya samun karfin calorie don samun karfin, wanda shine sauƙin shirya a gida.
Cocktails na abinci mai gina jiki don Gina
Zaka iya ɗaukar hadaddiyar giyar don samun darajar sau 2-3 a rana, a matsayin karin kumallo na biyu, abincin abincin rana ko maimakon cin abinci, lokacin da wasu dalilai ba abinci ba. Don amfanin karfin, an bada shawara a ci sau 4-5 a rana. Ana iya daukar cocktails a cikin dare, dole ne a dauki carbohydrates har maraice.
Milk Cocktail
Caloric abun ciki da 100 g: 375 kcal, sunadarai - 7.97 g, mai - 22.4 g, carbohydrates - 3.6 g.
Sinadaran:
- Fresh orange ruwan 'ya'yan itace - 100 g;
- kwai gwaiduwa - 1 yanki;
- kirim mai tsami - 120 g;
- 'ya'yan itace mota - 25 g;
- man zaitun - 2 tbsp. spoons;
- ruwan 'ya'yan itace daga rabin lemun tsami.
Shiri
Sanya kome, sai dai jam da ruwan 'ya'yan lemun tsami tare da mai yalwa da haɗuwa har sai santsi. Bayan haka, kullun a cikin sauran abubuwa. Da hadaddiyar giyar yana shirye!
Saitunan ruwan inabi (furotin)
Bayanin calorie da 100 g: 125 kcal, sunadarai - 5.14 g, mai - 6 g, carbohydrates - 13.5 g.
Sinadaran:
- Ayaba - 300 g;
- gida cuku - 180 g;
- madara - 600 g;
- zuma - 2-3 tablespoons;
- kwayoyi kowane - 50 g.
Shiri
Sai kawai sanya dukkan sinadirai a cikin kwano na bluender da kuma haɗuwa har sai da santsi. Adadin da aka samu ya bada shawarar da za a raba kashi biyu da kuma cinyewa a cikin 'yan sa'o'i na gaba.
Cocktail "ƙaunar" (carbohydrate)
Caloric abun ciki da 100 g: 246 kcal, mai - 12 g, sunadarai - 10 g, carbohydrates - 28 g.
Sinadaran:
- gida cuku - 100 g;
- oatmeal flakes - 0.5 tebur;
- banana - 1 yanki;
- gyada man shanu - 1 tbsp;
- madara - 200 g.
Shiri
Crumble da banana da kuma haɗa shi da hatsi, man shanu da kuma cuku gida. Cakuda cakuda da madara da kuma haɗuwa tare da zub da jini.
Gwanin cocktails don wadatar mata ga 'yan mata
Idan yarinya yarinya tana da hannu cikin wasanni, za ka iya amfani da hadaddiyar wasan kwaikwayo don samun karfin samun karfin muscle. Tun da kayan da aka tsara musamman ga 'yan matan nan ba su dace ba (suna da yawancin carbohydrates, kuma yawancin sunada kima , ba tsoka ba), zaku iya amfani da furotin da suka saba. Zai fi kyau a zabi haɗuwa, da kuma ɗauka da safiya, kafin da bayan horo, da kuma kafin barci don gaggauta sakamakon.