Maikutlo a phetseng hantle a lijo tsa hoseng ho tsoa ho Fitness Pros

Litaba

• Jennifer Purdie: Moatlelete oa Ironman le Semathi sa Marathon
• Venus Williams: Sebapali sa Pro Tennis
• Elizabeth Robinson: Moatlelete le Mokoetlisi oa Botho
• Erin Aquino: Fitness Fiend
• JL Fields: Blogger ea Bophelo le Boikoetliso
• Stephen Cooper: Mothehi oa Boot Camp Pasadena
• Jason Fitzgerald: Mothehi oa StrengthRunning.com
• Rachel Dubin: Boikoetliso
• Gillian Barrett: Pale ea Katleho ea semathi le ho theola boima ba 'mele
• Len Saunders: Sengoli sa Keeping Kids Fit
• Gillian Casten: Fitness Blogger
• Tse ling ho SHAPE.com:
• Tlhahlobo bakeng sa

Ha o hloke hore re o hopotse hore ho ja lijo tsa hoseng tse phetseng hantle ke mohopolo o motle. Empa kaha sekotlolo se le seng sa oatmeal letsatsi le leng le le leng se ka tena, o kanna oa hloka mehopolo e mecha e mmaloa bakeng sa eng ho ja hoseng.

"Ho sa tsotellehe hore na u ea setsing sa boikoetliso kapa u tsoa monyako ho ea mosebetsing, etsa bonnete ba hore lijo tsa hau tsa hoseng li tla u boloka u ntse u tsamaea lihora tse 'maloa tse latelang," ho bolela Ed Olko, mokoetlisi oa botho ho Equinox e Palos Verdes, CA. "Lijo tsa hoseng tsa hau ke qalo ea letsatsi la hau, kahoo etsa hore li be le palo."

Likhetho tse phahameng tsa Olko: Smoothie ea litholoana le Bagel Thin e nang le smear e bobebe ea peanut butter; 'muffin ea Manyesemane e tšoeu ka lehe, selae sa bacon ea Turkey, le halofo ea chisi; omelet e tšoeu ea lehe e nang le li-mushroom, spinach le chisi ka bagel; kapa yoghurt ea Greek e nang le lijo-thollo tse felletseng le/kapa litholoana tse ncha tse tsoakiloeng.

Bala ho bala bakeng sa mehopolo e metle ea lijo tsa hoseng ho tsoa ho ba chesehelang bophelo bo botle le ba chesehelang 'mele.

Jennifer Purdie: Moatlelete oa Ironman le Semathi sa Marathon

Ntho eo ke e ratang haholo bakeng sa lijo tsa hoseng ke lehe le lesoeu le kolobisitsoeng ka li-veggies tse khaotsoeng, khale le li-avocado. Ke lula California ka hona nka fumana tsohle li le ncha 'marakeng oa sehoai.

-Jennifer Purdie, semathi se lilemo li 34 sa semathi sa Ironman le semathi sa mabelo

Venus Williams: Sebapali sa Pro Tennis

Venus Williams o qala letsatsi le leng le le leng ka lithunya tse peli tsa wheatgrass. Ha a le tseleng, o lokisa Jamba Juice. Triple Revitalizer Juice Blend e na le lero le lecha la rantipole, lero la lamunu le libanana.

Elizabeth Robinson: Moatlelete le Mokoetlisi oa Botho

Ha ho pelaelo hore lijo tsa hoseng ke karolo eo ke e ratang haholo ea letsatsi. Ke rata lijo, ke rata monyetla oa ho etsa khetho ea ka ea pele ea phepo e nepahetseng ea letsatsi, 'me ke rata tšepiso ea letsatsi le tlang.

Lijo tsa hoseng tsa ka tse futhumetseng ka boemo ba leholimo ke seratsoana se ka tsoakoang le ho bapisoa ho latela tatso. Lisebelisoa tsa mantlha li kenyelletsa thollo, litholoana le nate. Hangata, ke khetha oatmeal e le lijo-thollo tsa ka, banana e le tholoana ea ka, le walnuts e le linate tsa ka. Leha ho le joalo, moaho ona oa mantlha o ka fetoloa ka ho beha farina (koro e fatše) kapa grits (poone ea fatše) sebakeng sa oatmeal, liapole kapa lipere sebakeng sa libanana, le lialmonde kapa li-pecans bakeng sa nate. Motsoako ofe kapa ofe o sebetsa hantle ebile o etsa mano.

Lijo tsa hoseng tsa ka tse futhumetseng tse futhumetseng ke yoghurt, litholoana tse sehiloeng, ho qhoma ha agave kapa sirapo ea maple le selae sa bohobe bo felletseng ba lijo-thollo. Hape, motsoako oa yogurt, litholoana le bohobe li fana ka protheine, lik'habohaedreite tse rarahaneng, le mafura a hlokahalang ho qala letsatsi le ho lula a le mafura hoseng.

-Elizabeth Robinson, moatlelete, mokoetlisi oa botho, le moetsi oa lenaneo la ho ikoetlisa inthaneteng VitFit

Erin Aquino: Fitness Fiend

Ke ea lijong tsa hoseng ke pakete ea oatmeal e hlakileng, ligrama tse 24 tsa phofo ea protheine, le likhabapo tse 1 1/2 tsa botoro ea tlhaho ea peanut kapa botoro ea almonde. Ke motsoako o phethahetseng oa carbs, protheine le mafura a hlokahalang!

-Erin Aquino, bophelo bo botle ba 'mele

JL Fields: Blogger ea Bophelo le Boikoetliso

Ke rata lijo tsa hoseng tse monate 'me ke its'etleha ka macrobiotic. Ke thabela sekotlolo sa sopho ea miso e tšetsoeng meroho kapa motoho o monate o nang le habore ea tšepe, nyalothe, walnuts le morara o omisitsoeng!

-JL Fields, mothehi / mohlophisi / mongoli oa JL Goes Vegan le Stop Chasing Skinny

Stephen Cooper: Mothehi oa Boot Camp Pasadena

Khetho ea ka ea hoseng eo ke e ratang ka ho fetesisa ke protheine e matla e sisinyehang. Ke tsoha hoseng hoo ke sa utloeng eka ke lijo tse boima, ka hona ts'isinyeho ena e paka phepo e ngata hoseng. E kenyeletsa: kopi e le 'ngoe ea metsi, kopi e le' ngoe ea tee e tala, pakete e le 'ngoe ea Samabazon Acai e leqhoa (li-anti-oxidants, hammoho, ke rata tatso ea monokotšoai), 1/4 senoelo sa lebese la kokonate le mafura (e eketsa mafura le ho etsa hore ho sisinyeha ho tlale haholoanyane), Likhaba tse 1 ho isa ho tse 2 tsa phofo ea protheine ea vanilla (ligrama tse 25 ho isa ho tse 40), le 1/3 senoelo sa oats kaofela.

Tekanyo ea litholoana, mafura le oats e etsa hore e tlale ebe e na le matla.

-Stephen Cooper, mokoetlisi oa hau le mothehi oa Boot Camp Pasadena

Jason Fitzgerald: Mothehi oa StrengthRunning.com

Lijo tsa hoseng tseo ke li ratang haholo li bitsoa "lehe ka basketeng." U khaola eohle sengoathoaneng sa toast ea koro ebe u chesa lehe ka hare. Kenya jeme ea fragola sehlahisoa sa ho qetela 'me u se kopanye le whey protein shake - u na le li-carb tse bonolo le tse rarahaneng tseo u li hlokang hore u hlaphoheloe ho ikoetlisa ka thata. Ho bonolo ho e etsa 'me e hlile e thusa ho hlaphoheloa ka mor'a ho ikoetlisa.

-Jason Fitzgerald ke 2: 39 marathoner le mothehi oa StrengthRunning.com

Rachel Dubin: Boikoetliso

Ke motho ea phetseng hantle 'meleng. Ke ikoetlisa hoseng ho hong le ho hong, 'me lijo tse monate tsa PJ's Organics' Breakfast Burrito ke lijo tsa hoseng tse phethahetseng ka mor'a ho ikoetlisa kaha li fana ka lijo le ho u tlatsa lihora tse ngata. Kaha ke lijo tsa hoseng tsa Mexico tse phetseng hantle 'meleng lapeng, ntho ena ha e na meriana e bolaeang likokonyana, li-preservative kapa li-GMO,' me ke e 'ngoe ea li-burritos tse nang le' mele tse matlafatsang 'marakeng.

-Rachel Dubin, setsebi sa boikoetliso

Gillian Barrett: Pale ea Katleho ea semathi le ho theola boima ba 'mele

Ke qetile lilemo tse fetang 2 ke le semathi le ho ikoetlisa khafetsa. Ke ile ka qala ho ikoetlisa le ho ja hantle hore ke theole liponto tse 80. Lijo tsa ka tsa hoseng li na le lero la lemone (halofo ea lemone) le metsi a chesang (ke ha ke noa li-vithamine tsa ka), lijo-thollo tsa Kashi Go Lean (1 e sebeletsang), lebese la 1 lekholong (kopi ea 1/2), yogurt e hlakileng ea Greece (3 / 4 senoelo), blueberries (1/4 senoelo) le mahe a linotši (khaba e le 1). Ke lik'hilojule tse 350, ligrama tse 59 tsa carbs, ligrama tse 2 tsa mafura, ligrama tse 27 tsa protheine le ligrama tse 6 tsa fiber.

-Gillian Barrett, semathi le motho ea ikoetlisang ea lahlehetsoeng ke liponto tse 80 ka tsela e nepahetseng

Len Saunders: Sengoli sa Keeping Kids Fit

Ke boloka lijo tsa ka tsa hoseng li le bonolo empa etsa bonnete ba hore ha ke li fose. Hangata ke kenyelletsa likotoana tsa grapefruit, tse nang le livithamini le liminerale tse ngata hape li thusa ho hatella takatso ea lijo. Hape, ho kenyelletsa oatmeal ea lijo-thollo ke khetho e babatsehang, kaha e tletse lik'habohaedreite tse rarahaneng (matla a nako e telele), li-antioxidants, le fiber ea lijo, hammoho le limatlafatsi tse ngata.

-Len Saunders, mongoli oa Ho boloka Bana ba Fit

Gillian Casten: Fitness Blogger

Nna ka bonna ke tsena tlelase e le nngwe go ya go di le tharo ka letsatsi. Ke rata nori avocado wraps (likhechana tsa avocado tse phuthetsoeng ka mofeng oa leoatle oa sushi). Ke lijo tsa hoseng tseo e seng tsa setso, tse nang le zero-carb tse latsoehang joalo ka avocado sushi.

Ke boetse ke rata banana smoothies. Ke hatsetsa likotoana tsa libanana ebe ke li tšela ka har'a Vitamix ea ka ka lebese la almonde, phofo e nyane ea protheine ea Sun Warrior, le khaba e nyane ea peanut butter. Banana e na le tsoekere e ngata kahoo ke etsa sena feela ha ke ea boikoetliso bo matla haholo. E latsoeha joalo ka lebese!

-Gillian Casten oa RateYourBurn.com

Tse ling ho SHAPE.com:

Litsela tse 10 tse Ncha tsa ho ja Oatmeal

Li-Recipes tse 11 tsa Smoothie tse holimo

Letsatsi Lijong Tsa Ka: Fitness Pro Jeff Halevy

Lisebelisoa tse 6 "tse phetseng hantle" tseo u lokelang ho li qoba

Tlhahlobo bakeng sa