Katie Dunlop wa Love Sweat Fitness Amagawana Mndandanda Wake Wamagolosale Wa Sabata Lililonse—Ndi Kupita Kukadya Chakudya Chamadzulo

Zamkati

• Phunziro # 1: Chakudya chopatsa thanzi chimatha kukhala chokoma.
• Phunziro 2: Pitani ku golosale muli ndi ndondomeko.
• Phunziro # 3: Pangani zakudya mozungulira mapuloteni owonda, ma carb athanzi ndi mafuta, ndi mafinya.
• Onaninso za

Katie Dunlop waphunzira zambiri zokhudza zakudya m’zaka zapitazi. "Pafupifupi zaka 10 zapitazo, ndimakhala moyo wopanda thanzi," akukumbukira wophunzitsa komanso wotsogolera. Zinthu zomwe ankaganiza kuti zinali zathanzi nthawi zambiri zinali ndi zilembo monga "zopanda shuga," "zochepa," ndi "zopanda mafuta." Koma pamapeto pake, Dunlop adazindikira kuti zakudya izi sizimamupangitsa kumva bwino.

Tsopano, malingaliro ake asintha kwathunthu. "'Wathanzi' komanso zomwe zikutanthauza kuti zasintha kwambiri kwa ine. Ndakhala ndikulumikizana kwambiri ndi zomwe ndimamva bwino m'thupi langa ndikuyesera kumvetsera momwe zimayankhira, "akutero Dunlop. Ndi kudzera mkuzindikira kumeneku komwe Dunlop adatha kutaya mapaundi a 45-ndikudzitchinjiriza. (Chifukwa ali ndi hypothyroidism, yomwe ingayambitse kulemera, kulabadira momwe mitundu yosiyanasiyana ya zakudya imamupangitsa kumva kuti anali—ndipo——makamaka zofunika.)

Philosophy yake yamakono yodyera? "Ndizokhudza kudzaza thupi langa ndi zakudya zonse ndi zosakaniza zenizeni, ndikuonetsetsa kuti ndikuwona bwino momwe zakudya zosiyanasiyana zimakhudzira mphamvu zanga," akufotokoza. "Ndiye, ndimapanga zosintha moyenera." M'tsogolomu, pali maphunziro atatu akuluakulu omwe aphunzira, ndi momwe mungawagwiritsire ntchito nokha.

Phunziro # 1: Chakudya chopatsa thanzi chimatha kukhala chokoma.

"Ndikuganiza kuti anthu ambiri amaganiza kuti ngati china chake chili chathanzi, sichimvekanso bwino," akutero a Dunlop. Koma sizingakhale kutali ndi chowonadi. "Kwa ine, zakhala kwenikweni za kuphunzira momwe mungapangire luso. Popeza mukudya zakudya zopatsa thanzi komanso zabwino kwa inu, zokonda zanu zimasintha. Komanso, mutha kupeza kukoma kochuluka kuchokera ku ndiwo zamasamba ndi zakudya zenizeni zokhala ndi zokometsera komanso Tsopano chakudya chimene ndimadya ndi chokoma ndiponso chokoma kuposa chilichonse chimene ndimadya poyamba.

Phunziro 2: Pitani ku golosale muli ndi ndondomeko.

Masiku ano, Dunlop amasunga zakudya zambirimbiri m'manja kuti zosankha zathanzi zizipezeka mosavuta. Ndipo samagunda golosale popanda mndandanda. Mwanjira imeneyi, atha kuwonetsetsa kuti akukhalabe panjira.

"Pamodzi ndi izi, ndimayesetsa kwambiri kugula zozungulira, chifukwa ndipamene mumapeza zinthu zathanzi komanso zakudya zonse m'masitolo ambiri," akutero. "Ndiye ndikapita mu timipata, ndili ndi mndandandawo ndipo ndimadziwa zomwe ndikufunikira-ndiye kuti sindingatenge matumba achips awo mwachisawawa."

Mukuyang'ana mndandanda pang'ono inspo? Nazi zina mwazomwe mungapeze pamndandanda wazogulitsa za Dunlop:

• Nkhumba zambiri: "Veggies ndi nambala yanga yoyamba. Nthawi zonse ndimapeza zinthu monga udzu winawake ndi katsitsumzukwa."
• Salimoni, nkhuku, ndi Turkey: Amakonda kusakaniza ndi mapuloteni osiyanasiyana owonda.
• Mazira ophika kale owiritsa: "Izi zimangopangitsa kukhala kosavuta kukhala ndi puloteni wofulumira yemwe ali wokonzeka kupita."
• Mafuta a amondi ndi batala wa cashew: "Mutha kuziyika mu smoothies, pa toast, kapena kuphika nazo."
• Mapeyala: "Avocado ndi imodzi mwamafuta omwe ndimakonda kwambiri. Mutha kungochita nawo zambiri."
• Mitengo ya Parmesan: Amagwiritsa ntchito ngati topping saladi.
• Turkey imamatira: "Nthawi zonse ndimakonda kukhala ndi izi zokometsera thukuta. Ndikofunikira kungoyang'ana omwe alibe shuga wowonjezerapo. Koma ndi chakudya chokwanira kwambiri chodzaza ndi mapuloteni."
• Mbatata: "Ndimadya izi monga chokhwasula-khwasula chokhala ndi batala wa amondi kapena kupanga zokazinga za ku France. Zimakhala zosunthika kwambiri komanso zimakhala ndi fiber komanso zakudya zathanzi."

Phunziro # 3: Pangani zakudya mozungulira mapuloteni owonda, ma carb athanzi ndi mafuta, ndi mafinya.

"Pazakudya zanga zonse, ndimayesetsa kuphatikiza mafuta athanzi, mapuloteni athanzi, carb wathanzi, ndi nyama zamasamba," Dunlop akufotokoza. Template imeneyo imagwira ntchito iliyonse kuyambira tacos mpaka smoothie. Mwachitsanzo, mu smoothie, atha kugwiritsa ntchito mkaka wa mtedza, batala wa amondi, zipatso, sipinachi, ndi ufa wa protein. “Nthawi zina ndimawonjezera theka la kapu ya oats,” akutero.

Zachidziwikire, chofunikira kwambiri ndikupeza kuti mukhale ndi thanzi labwino, ndipo izi zikhala za aliyense payekha, akutsindika. Dunlop akuti: "Kudzaza mbale yanu ndi chakudya choyambirira ndikofunikira, koma mudzasangalalanso ndi zinthu zina zopanda mlandu."

Pogwiritsa ntchito chilinganizo ichi, Dunlop akuti amaponyera pamodzi masaladi ndi mbale zambewu nthawi zonse.

Umu ndi momwe mungakwapulitsire chimodzi mwazokonda zake: Saladi Yokazinga Yokometsera Chickpea Ndi Mavalidwe Otsitsimula.

Zosakaniza:

• Masamba akuluakulu osakaniza amadyera
• Tomato wa Cherry, odulidwa
• Mpunga wophika wofiirira
• Nkhuku zokazinga zokometsera, zogulitsa m'sitolo kapena zopangira kunyumba
• 1-2 supuni ya avocado, yodulidwa
• Kusankha Kwathanzi Mphamvu Zovala Creamy Ranch

Mayendedwe:

1. Kutenthetsa mpunga, ngati mukufuna.
2. Ikani masamba osakaniza mu mbale. Sakanizani tomato, mpunga wofiirira, nandolo, ndi mapeyala pamwamba.
3. Malizitsani ndi kuvala saladi.

Onaninso za