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۶ شش میان وعده سبک عضله ساز قبل از خواب

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 ۶ میان وعده که  شما می توانید قبل از خواب بخورید

 

شانون کلارک

۲۰ ژوئیه ۲۰۱۶

متابولیسم شما حتی زمانی که شما خوابید، هرگز نمی ایستد

افراد مبتلا به دیابت غالبا معتقدند که هر چیزی که قبل از خواب  مصرف می شود  به طور مستقیم در بدن به صورت چربی ذخیره میشود . به نظر می رسد  این یک کابوس است  برای بدن شما!

اما  کابوس واقعی این است که آنها در نهایت گرسنه می مانند، با  انرژی کمتری بیدار می شوند و تعجب می کنند که چرا آنها به علت نظم و انضباط، احساس آرامش  کمتری می کنند.

از خواب بیدار شوید!

متابولیسم شما هرگز به طور کامل خاموش نمی شود، حتی یک شب . خوردن بیش از حد کالری یا غذاهای بد قبل از خواب باعث اضافه وزن و چربی  شما می شود.

ترفند این است که قبل از خواب، هوشمند باشد. اگر دیر بخوابید، برای کالری اضافی در روز برای محاسبه میزان کالری مورد نظر خود قدم بزنید. مواد غذایی را انتخاب کنید کهبرای  ماهیچه ها سوخت هستند سطوح پایین گرسنگی را پایین می آورند و سطح قند خون پایدار را تقویت می کنند … بنابراین مغز بدن شما را از خواب بیدار نمی کند.

این شش میان وعده ،  تغذیه ای با کیفیت را فراهم می کنند که از کاهش چربی  و ساخت عضلات پشتیبانی می کند  و  به شما کمک می کند بدن خود را به آرامش برسانید:

۱٫ پنیر  با کره بادام زمینی طبیعی

پنیر کلاسیک با کره بادام زمینی طبیعی یک کلاسیک شبانه است که توسط بسیاری از علاقه مندان به سلامتی شناخته شده است.

پنیر شیر قبل از خواب، ایده آل است، زیرا حاوی مقدار زیادی  پروتئین کازئین است که به آرامی به بدن آزاد می شود. این تضمین می کند عرضه مداوم اسیدهای آمینه  از طریق شب.

اضافه کردن کره طبیعی بادام زمینی به این میان وعده باعث افزایش زمان هضم می شود و توانایی تنقلات را برای کنترل گرسنگی افزایش می دهد.

کره بادام زمینی را به یک قاشق غذا خوری یا کمتر مصرف کنید تا از کالری سنگین جلوگیری شود!

 

۲٫ ماهی قزل آلا

 

ماهی قزل آلا منبع غذایی کامل قبل از خواب  است زیرا دارای  محتوای پروتئین بالا  و حاوی چربی های امگا سالم است. این یک راه طولانی برای حمایت از سلامت کلی شما است!

سالمون را با سالاد اضافه کنید تا حجم و  فیبر را  برای گزینه کامل کربوهیدرات اضافه کنید.

۳٫ ماست  یونانی و سویا

ماست یونانی مانند پنیر ماست حاوی پروتئین بالا و   پانچ کلسیم است . مقدار چربی سالم این میان وعده کم چرب را با برخی از دانه های سویا افزایش دهید.

با هم، این دوز ثابت فیبر، پروتئین و چربی امگا را ارائه می کنند!

 

۴٫ پنیر کم چرب با سبزی خام

برای این وعده غذایی قبل از خواب از  پنیر  با چربی اشباع بالا استفاده نکنید پس   یک نوع  کم چربی با دوز سالم پروتئین، انتخاب کنید.

پنیر بدون کربوهیدرات است، ترکیب چربی / پروتئین فقط آنچه را که دنبالش هستید! سبزیجات سبز خام (خیار، کرفس یا کلم بروکلی) را برای برخی کالری های ناچیز وارد کنید.

۵٫ کنسرو ماهی تن با روغن زیتون

Tuna یک گزینه عالی برای افرادی است که مایل به کار حداقل آمادگی هستند. کنسرو ماهی تن بسته بندی شده در آب بدون چربی است، بنابراین مهم است که چربی های سالم را به منظور افزایش قدرت ماندگاری در یک شب، مهم بدانیم.

یک قاشق غذاخوری روغن زیتون را بیش از ماهی تن و یک تخت اسفناج را برای یک  میان وعده بسته بندی شده با آهن تهیه کنید که برای روز بعد آماده می شود.

۶٫ یک پروتئین کازئین را با  روغن نارگیل شیک کنید

اگر غذای جامد قبل از خواب باقی نمانده باشد، شیک  پروتئین کازئین را در نظر بگیرید  . ما درباره مزایای کازئین در  پنیر پیش از آن بحث کردیم. اما شما می توانید آن را در پودر پروتئین دریافت کنید  !

کازئین ها در حال کم شدن هستند. برای غلبه بر این، اضافه کردن چربی ها به یک قاشق غذا خوری روغن نارگیل، که باعث تری گلیسیرید های زنجیره متوسط ​​قلب می شود، اضافه کنید.

این میان وعده حاوی حدود ۲۰۰ کالری است  و  به ریکاوری عضله در شب کمک میکند

 

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