Dongosolo Lamasiku asanu ndi awiri la Zakudya Zochepetsa Kuonda kuchokera ku 'Kutayika Kwambiri'

Zamkati

• 7-Day Diet Plan for Kuonda
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Onaninso za

Ngati mungafune kumva izi: Simuyenera kuonda. Osati kukhala osangalala. Osati kukondana. Osati kupeza ntchito ya maloto anu. Ngati mukufuna kuchepetsa thupi kuti mukhale ndi thanzi labwino? Zabwino. Ingodziwa kuti kukula kwa thupi sikumapeto-chonse, khalani-zonse zodziwitsa thanzi lanu. Kumverera bwino ndi kusamalira thupi lanu ndicho cholinga-ndipo izo zikhoza kuwoneka ngati zinthu zambiri zosiyana.

Koma ngati mukufuna kusintha pang'ono pazakudya zanu kapena ngati mukufuna kutaya mafuta, kutsatira dongosolo lazakudya kungakuthandizeni.

Kukuthandizani kuti muyambe,Wotayika Kwambiri Katswiri wazakudya Cheryl Forberg, R.D., adapanga dongosolo lamasiku asanu ndi awiri la chakudya chochepetsera kunenepa, chomwe chimafanana ndi chomwe chimathandiza ochita mpikisano kuchepa. Ndi dongosolo losavuta kutsatirali, mukutsimikiza kuti mutsitsimutsidwa ndikuchepetsa thupi (ngati mukufuna!) posachedwa. (Mukufuna ndondomeko yayitali? Yesani 30-Day Clean-ish Eating Challenge.)

7-Day Diet Plan for Kuonda

Izi sizakudya zopanda pake: Muzidya katatu ndi zokhwasula-khwasula tsiku lililonse, kuphatikiza mbale iliyonse kumadzaza mafuta okwanira 45%, 30% mapuloteni, ndi 25% yamafuta athanzi. (Zambiri pa izi apa: Chilichonse Chofunika Kudziwa Pakuwerengera Macro Anu) Pankhani ya zakumwa, Forberg amalimbikitsa kumamatira kuzosankha zopanda mafuta monga khofi, tiyi, ndi madzi.

Ndipo kufulumizitsa kuwonda ndikumanga thupi lathanzi komanso lamphamvu, Wotayika Kwambiri Wophunzitsa Bob Harper akuwonetsa kuchita masewera olimbitsa thupi kwa mphindi 60 mpaka 90 kanayi pamlungu. (Werenganinso izi: Momwe Mungadzipangire Nokha Zolimbitsa Thupi Kuti Muchepetse Kuwonda)

Lolemba

Chakudya cham'mawa:

• 1/2 chikho cha mazira azungu ophulika ndi supuni 1 ya maolivi, supuni 1 basil wodulidwa, supuni 1 grated Parmesan, ndi 1/2 chikho tomato yamatcheri
• 1 kagawo kakang'ono kakang'ono toast
• 1/2 chikho cha blueberries
• 1 chikho chodzaza mkaka

Zakudya zokhwasula-khwasula:

• 1/2 chikho chopanda mafuta cha Greek yogurt chokhala ndi 1/4 chikho chodulidwa sitiroberi

Chakudya chamasana:

• Saladi yopangidwa ndi: chikho cha 3/4 chophika bulgur, ma ouniki 4 odulidwa mawere a nkhuku, supuni 1 yotsekemera yamafuta ochepa, zonunkhira (2 supuni anyezi, 1/4 chikho chotsitsa zukini, 1/2 chikho belu tsabola), 1 supuni ya supuni ya cilantro yodulidwa, ndi supuni 1 ya vinaigrette yamafuta ochepa (onaninso maphikidwe ena awa a Buddha.)

Zakudya zokhwasula-khwasula:

• Supuni 2 hummus ndi kaloti 6 zazing'ono

Chakudya chamadzulo:

• 4 ma ounsalmoni okazinga
• 1 chikho cha mpunga wamtchire ndi supuni imodzi yotsekemera amondi amchere
• 1 chikho wilted baby sipinachi ndi supuni 1 mafuta aliwonse, viniga wosasa, ndi grated Parmesan
• 1/2 chikho chodulira cantaloupe chokhala ndi
• 1/2 chikho cha zipatso zonse rasipiberi sorbet ndi supuni 1 yodulidwa walnuts

Lachiwiri

Chakudya cham'mawa:

• 3/4 chikho chodulidwa chachitsulo kapena chachikale oatmeal chokonzedwa ndi madzi; onjezani 1/2 chikho cha mkaka wosakanizidwa
• 2 amalumikiza soseji ya Turkey
• 1 chikho blueberries

Zakudya zokhwasula-khwasula:

• 1/2 chikho cha mafuta opanda mafuta a ricotta tchizi ndi 1/2 chikho cha raspberries ndi supuni 1 ya pecans odulidwa

Zakudya zokhwasula-khwasula:

• 1/2 chikho cha kanyumba kopanda mafuta ndi 1/2 chikho salsa

Chakudya chamadzulo:

• Burger 1 wamtundu
• Chikho cha 3/4 chowotcha kolifulawa ndi ma florets a broccoli
• 3/4 chikho cha mpunga wofiirira
• 1 chikho cha sipinachi saladi ndi supuni 1 kuwala balsamic vinaigrette

Lachitatu

Chakudya cham'mawa:

• Omelet yopangidwa ndi azungu azungu 4 ndi dzira limodzi lonse, 1/4 chikho chodulidwa broccoli, supuni 2 nyemba iliyonse yopanda mafuta, anyezi odulidwa, bowa wonyezimira, ndi salsa
• Quesadilla amapangidwa ndi 1/2 ya tortilla yaying'ono ya chimanga ndi supuni imodzi ya jekeseni wonenepa kwambiri
• 1/2 chikho chodula chivwende

Zakudya zokhwasula-khwasula:

• 1/2 chikho chopanda mafuta ya yogurt wopanda mafuta wokhala ndi maapulo osakaniza 1 ndi supuni imodzi yodulidwa walnuts

Chakudya chamasana:

• Saladi yopangidwa ndi makapu awiri Romaine wodulidwa, nkhuku yophika 4 ounces, 1/2 chikho chodulidwa udzu winawake, 1/2 chikho chodula bowa, supuni 2 zonenepa mafuta cheddar, ndi supuni 1 wonenepa wamafuta a Kaisara
• 1 sing'anga nectarine
• 1 chikho chodzaza mkaka

Zakudya zokhwasula-khwasula:

• Chingwe 1 cha tchizi cha mozzarella wopanda mafuta
• 1 sing'anga lalanje

Chakudya chamadzulo:

• 4 ounces shrimp, yokazinga kapena kusungunuka ndi supuni 1 ya maolivi ndi supuni 1 yodulidwa adyo
• 1 sing'anga atitchoku, nthunzi
• 1/2 chikho chonse cha msuzi wa tirigu wokhala ndi supuni 2 idadulira tsabola, 1/4 chikho garbanzo nyemba, supuni 1 yodulidwa cilantro watsopano, ndi supuni 1 yopanda mafuta opanda uchi

Mapulani Azakudya Athanzi - Okhazikika!

Pezani chakudya chokoma sabata iliyonse malinga ndi cholinga chanu chochepetsera thupi komanso zakudya zomwe mumakonda kudya. Ndi Cooking Light Diet, mungasangalale ndi zakudya zapamwamba komanso chida chothandizira chothandizira kupeza maphikidwe masauzande ambiri.

Yambani ndi Zakudya Zophika Zophika Zothandizidwa ndi Kuphika Zakudya Zoyatsa

Lachinayi

Chakudya cham'mawa:

• 1 muffin wobiriwira wa Chingerezi wokhala ndi supuni imodzi ya mtedza batala ndi supuni 1 yopanda zipatso yopanda shuga
• 1 wedge uchi
• 1 chikho chodzaza mkaka
• Magawo awiri a nyama yankhumba yaku Canada

Zakudya zokhwasula-khwasula:

• Yogurt Parfait yopangidwa ndi 1 chikho chochepa cha vanila yoghurt, supuni 2 zodulidwa sitiroberi kapena raspberries, ndi supuni 2 ya granola yamafuta ochepa

Chakudya chamasana:

• Manga opangidwa ndi ma ola 4 ophika pang'onopang'ono wowotcha, 1 6-inch tortilla ya tirigu, 1/4 chikho cha letesi, magawo atatu a phwetekere, supuni 1 ya horseradish, ndi supuni 1 ya mpiru ya Dijon
• 1/2 chikho nyemba zophika kapena mphodza ndi supuni 1 yodulidwa basil ndi supuni 1 yowala Kaisara kuvala

Zakudya zokhwasula-khwasula:

• 8 chipsera cha chimanga chophika ndi supuni 2 za guacamole (yesani imodzi mwa maphikidwe a guac)

Chakudya chamadzulo:

• 4 ma ouniro halibut
• 1/2 chikho chodulidwa bowa wothira supuni 1 ya maolivi, 1/4 chikho chodulidwa anyezi wachikaso, ndi chikho chimodzi nyemba zobiriwira
• Saladi wopangidwa ndi 1 chikho arugula, 1/2 chikho theka theka tomato, ndi supuni 1 balsamic vinaigrette
• 1/2 chikho chotentha cha maapulosi osatsekemera ndi 1/4 chikho chopanda mafuta cha vanila yoghurt,
• Supuni 1 yodulidwa pecans ndi dash sinamoni

Lachisanu

Chakudya cham'mawa:

• Burrito yopangidwa ndi: 1 sing'anga wa tirigu wonse, 4 mazira azungu, supuni 1 ya azitona, 1/4 chikho cha nyemba zakuda zopanda mafuta, supuni 2 za salsa, supuni 2 za grated low-fat cheddar, ndi supuni 1 ya cilantro yatsopano.
• 1 chikho chosakaniza vwende

Zakudya zokhwasula-khwasula:

• Ma ola atatu odulidwa ham
• 1 apulo apakatikati

Chakudya chamasana:

• Turkey burger (kapena m'modzi mwa ma veggie burger)
• Saladi yopangidwa ndi: 1 chikho cha sipinachi cha ana, 1/4 chikho theka la tomato wa chitumbuwa, 1/2 chikho mphodza zophika, supuni 2 grated Parmesan, ndi supuni 1 yowala yaku Russia
• 1 chikho chodzaza mkaka

Zakudya zokhwasula-khwasula:

• Chingwe 1 cha tchizi cha mozzarella wopanda mafuta
• 1 chikho mphesa zofiira

Chakudya chamadzulo:

• 5 ounces wokazinga nsomba zakutchire
• 1/2 chikho chofiirira kapena mpunga wamtchire
• Makapu awiri osakaniza ana amadyera ndi supuni 1 wonenepa wamafuta a Kaisara
• 1/2 chikho cha zipatso zonse za sitiroberi sorbet ndi peyala imodzi yodulidwa

Loweruka

Chakudya cham'mawa:

• Frittata yopangidwa ndi azungu azungu atatu, supuni 2 idadula tsabola, supuni 2 zodulira sipinachi, supuni 2 gawo mozzarella, ndi supuni 2 pesto 1/2 chikho raspberries
• 1 muffin yaying'ono yamafuta
• 1 chikho chodzaza mkaka

Zakudya zokhwasula-khwasula:

• 1/2 chikho chotsika mafuta a vanila yogurt ndi supuni 1 ya flaxseed ndi 1/2 chikho chodulidwa peyala

Chakudya chamasana:

• 4 ma ounces odulidwa bere la Turkey
• Saladi ya phwetekere-nkhaka yopangidwa ndi magawo 5 phwetekere, 1/4 chikho nkhaka yodulidwa, supuni ya tiyi ya thyme yatsopano yodulidwa, ndi supuni imodzi ya zovala za ku Italy zopanda mafuta.
• 1 sing'anga lalanje

Zakudya zokhwasula-khwasula:

• Smoothie wopangidwa ndi chikho cha 3/4 mkaka wothira mkaka, 1/2 nthochi, 1/2 chikho yogurt wamafuta ochepa, ndi 1/4 chikho chodulidwa ma strawberries (Psst: Nayi malingaliro owonjezera otaya smoothie.)

Chakudya chamadzulo:

• 4 ounces red snapper yophikidwa ndi supuni 1 ya maolivi, supuni 1 ya mandimu, ndi 1/2 supuni ya supuni ya mchere wopanda sodium
• 1 chikho spaghetti sikwashi ndi supuni 1 mafuta ndi supuni 2 grated Parmesan tchizi
• 1 chikho chowotcha nyemba zobiriwira ndi supuni imodzi ya amondi odulidwa

Lamlungu

Chakudya cham'mawa:

• Magawo awiri a nyama yankhumba yaku Canada
• Tose 1 yambewu yodzaza ndi zipatso zopanda shuga
• 3/4 chikho zipatso
• 1 chikho chodzaza mkaka

Zakudya zokhwasula-khwasula:

• 1/4 chikho chopanda mafuta kanyumba tchizi ndi 1/4 chikho yamatcheri ndi supuni 1 yotayidwa amondi

Chakudya chamasana:

• Saladi yopangidwa ndi: makapu 2 ana sipinachi, ma ounces 4 a nkhuku yowotcha, supuni imodzi ya cranberries zouma zouma, magawo atatu a avocado, supuni imodzi ya walnuts wothira, ndi supuni 2 za vinaigrette wamafuta ochepa.
• 1 apulo
• 1 chikho chodzaza mkaka

Zakudya zokhwasula-khwasula:

• 1/4 chikho chopanda mafuta cha Greek yoghurt ndi supuni 1 ya zipatso zopanda shuga ndi supuni imodzi ya flaxseed
• 1/4 chikho cha blueberries

Chakudya chamadzulo:

• 4 ounces wowonda nkhumba wa nkhumba akuyambitsa-yokazinga ndi anyezi, adyo, broccoli, ndi tsabola wa belu
• 1/2 chikho cha bulauni mpunga
• Magawo 5 apakati a phwetekere wokhala ndi supuni 1 ya tiyi ya ginger iliyonse yodulidwa, cilantro chodulidwa, msuzi wa soya wonyezimira, ndi viniga wosasa wa mpunga

China chake chalakwika. Vuto lachitika ndipo kulowa kwanu sikunatumizidwe. Chonde yesaninso.

Onaninso za

Kutsatsa