Ndinayamba Kudya Pizza 24/7 Kukatsata Chakudya Chobiriwira cha Smoothie

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• Zinthu 8 Zomwe Muyenera Kuzikumbukira Musanayese Zakudya Zosalala
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Ndizomvetsa chisoni kuvomereza, koma zaka zoposa 10 kuchokera ku koleji, ndimadyabe ngati munthu watsopano. Pizza ndi gulu lake lazakudya pazakudya zanga - Ndimachita nthabwala za kuthamanga marathon ngati chowiringula chodyera chitumbuwa chathunthu ndekha Loweruka litatha. Koma kwenikweni sindikuseka. M'malo mwake, ndidasainira nawo mpikisano wachiwiri wothamanga chifukwa ndimakonda kudya pizza yochulukirapo komanso osadandaula ndi kudya kwa carb.

Pali vuto lalikulu lokhalira kudya mkate, tchizi, ndi msuzi wa phwetekere, ngakhale: ndimapeza, ngati, zero zakudya zina m'zakudya zanga. Nditha kukhala ndikudya mafuta okwanira, koma alibe kanthu. Ndipo choyipa kwambiri ndichakuti, ngakhale sichingawonekere pamlingo, ndimawona zotsatira zake pakhungu langa losawoneka bwino, kusanjikiza kofewa pamimba yanga, komanso kuchuluka kwa mphamvu zomwe ndimakhala nazo ndikathamanga - makamaka ndikapita ' Ndikulankhula pamaphunziro a marathon.

Ndakhala ndikudziwa kale kuti zakudya zanga zimafunika kusintha. Sindinadziwe momwe ndingasinthire. Chifukwa chake nditamva kuti Adam Rosante, katswiri wodziwika bwino komanso mphunzitsi wazakudya, adapanga (yaulere!) 7-Day Green Smoothie Diet Challenge, ndidachita chidwi. Ndidalipirapo ndikuchita zovuta zazakudya monga izi m'mbuyomu - ndipo ndalephera. Anali olimba kwambiri, ovuta kwambiri, komanso ovuta kumamatira kwa munthu yemwe sangathe kuphika yekha chakudya chothina kwambiri kuposa nkhuku ndi mpunga wamba. (Zokhudzana: Ndinachepetsa Kunenepa Pazakudya Zonse30 Popanda Kubera)

"Nthawi iliyonse wina akafuna kusintha, amayesa kusintha moyo wawo," akutero Rosante. "Kafukufukuyu akutsutsana nanu, komabe; mudzataya chilichonse ndikusiya zonse. Koma ngati mungoyang'ana pakungosintha pang'ono pang'ono, ndizotheka kuyandikira, ndipo imatseka zomwe zimatchedwa mayankho abwino, yomwe ndi nthawi momwe mumayankhira zabwino kuchokera ku zoyesayesa zomwe mukuchita." (Zokhudzana: Momwe Kusinthira Kwakung'ono Kwazakudya Zake Kunathandiza Wophunzitsayu Kutaya Ponti 45)

Ndilo lingaliro lonse la Rosante's smoothie diet plan: Mumasinthanitsa chakudya cham'mawa - chakudya chimodzi chokha patsiku - pakudya kobiriwira. Ndinkakonda chifukwa sikuti ndizongochepetsa thupi (ngakhale izi zitha kuwonedwa ngati dongosolo latsiku la 7 la smoothie lochepetsa thupi. ngati ndicho cholinga chanu) kapena "kuchotsa" kapena "kuyeretsa." Zakudya zobiriwira za smoothie zinali zokhudzana ndi kupeza zakudya zofunika kwambiri m'thupi langa kotero kuti ndinali ndi mphamvu zambiri kuti ndipitirize kulimbitsa thupi langa.

Ma smoothies obiriwira amaphatikizapo zosakaniza zosiyanasiyana za sipinachi, kale, avocado, nthochi, mapeyala, mkaka wa kokonati, malalanje, magawo a chinanazi, mavwende a uchi, maapulo, ndi batala wa amondi. (Landirani kudzoza ndi maphikidwe awa athanzi, opangira kunyumba obiriwira obiriwira omwe amakoma kwambiri ndikusunga ndalama zanu.) "Mukanyamula zakudya zambiri izi - mavitamini onsewa, mchere, ma phytonutrients onse, ndi ma flavonoids omwe ali odzaza ndi antioxidants - mu galasi limodzi, zimakukhudzani pama cell, "atero a Rosante. "Izi zimapangitsa kuti anthu azikhala ndi thanzi labwino. Ma smoothies amakhalanso ndi fiber, zomwe zimapangitsa kuti thupi lanu liziyenda bwino komanso kuti muchepetse kunenepa. ndichonso chomwe chingapangitse khungu lanu kukhala labwino. " (Zogwirizana: Kodi Muyenera Kuonjezera Collagen Pazakudya Zanu?)

Kuphatikiza apo, maphikidwe omwe ali mu dongosolo lazakudya la smoothie ndi osavuta kugaya, ndichifukwa chake Rosante amapambana chakudya cham'mawa chamadzimadzi monga kunena, omelet yoyera ya dzira. Sikuti zakudya zomwe zili mu smoothies zimangofika kumene zimayenera kupita mofulumira, koma kumwa chakudya cham'mawa kumapatsanso dongosolo lanu la m'mimba nthawi yopuma kuti musaphwanye zakudya zolemera kwambiri. Izi zimasunga mphamvu zomwe thupi lanu lingagwiritse ntchito kwina, osapereka nsembe, amafotokoza Rosante.

Ndinagulitsidwa pa sayansi, koma ndinalibe chidaliro pa kuthekera kwanga kuchotsa zakudya za smoothie. Ndikudziwa kuti ma smoothies amayenera kukhala chitsanzo cha kudya kosavuta, pa-kupita-kupita, koma ndakhala ndikuwopsezedwa ndi iwo m'mbuyomu. Mumadziwa bwanji zoyikamo? Mukudziwa bwanji zomwe zimakonda zabwino ndi chiyani? Zachidziwikire, mutha kuphatikiza ma veggies angapo ndi ayezi m'masekondi 30, koma kodi ndi chakudya chokwanira kudya? Ndiko komwe kukhala ndi maphikidwe enieni oti muzitsatira kudathandiza. Komanso, zonse zimakhala ndi zinthu zisanu ndi chimodzi kapena zochepa; mndandanda wonse wazinthu 11 (ngakhale ndi mkaka wake wamtengo wapatali wa kokonati ndi batala wa amondi) wandigulira ndalama zosakwana $ 60 ku New York City. (Chilichonse chomwe mungasankhe, perekani kamvuluvulu mu imodzi mwazosakaniza zabwino kwambiri zazakudya zanu za smoothie.)

Chifukwa chake m'mawa uliwonse, kwa masiku asanu ndi awiri, ndimakwapula umodzi wa masanjidwe a Rosante pachakudya cham'mawa. Sindine chakudya chambiri cham'mawa, makamaka popeza ndimagwira ntchito kunyumba - moona mtima, sindine munthu wam'mawa-chifukwa chake ndimayenera kudzikonzera ndekha ndikadali wosazindikira sikokwanira. Koma kuponya zosakaniza zisanu ndi chimodzi mu blender sizikanakhala zosavuta kapena zopanda ubongo. Chinsinsi changa chodyera bwino chinali Love Child - sipinachi, chinanazi, vwende la uchi, nthochi, ndi mkaka wa kokonati - chifukwa zinali poterera komanso zosalala. (Zogwirizana: Buku Lophatikiza Onse la Mkaka wa Oat vs Mkaka wa Almond)

Vuto langa limodzi lokhala ndi vuto la chakudya chosalala linali kukula kwa ma smoothies. Kutengera ndi muyeso wa Rosante, adadzaza theka la galasi la painti. Nditawonjezera madzi oundana, anali okulirapo pang’ono, koma ndinamvabe njala pafupifupi maola aŵiri pambuyo pake, chimene chinkawoneka ngati chofulumira kulakalaka chakudya china. Izi sizoyipa kwenikweni, akutero Rosante. "Maphikidwe awa a smoothie ndi ochepa kwambiri koma ali ndi michere yambiri, chifukwa chake mukupeza zakudya zonse zofunika pakudya cham'mawa osati ma calories ambiri," akutero. "Ngati munazolowera kudya chakudya cham'mawa kwambiri, mumakhala ndi njala maola angapo pambuyo pake ndipo zili bwino - mutha kukhala ndi chakudya chokwanira, chakumadzulo." Muthanso kuwonjezera kulimbitsa thupi kwa protein kapena ngati mukulakalaka zina zambiri. Ndidawonjezera supuni ya tiyi ya whey protein ufa m'masiku angapo, zomwe zidathandiza. (Zokhudzana: 4 Zinthu Zomwe Ndaphunzira Kuchokera Kuyesa Kudya kwa Thupi la Harley Pasternak)

Ngakhale sindinazindikire zotsatira zake nthawi yomweyo, pofika tsiku lachitatu lazakudya zobiriwira zobiriwira, ndimatha kulumbira kuti khungu langa limawoneka lowala pang'ono komanso kuti ndinali ndi mphamvu zambiri. (Ndinayeseranso kudya bwino pazakudya zanga zonse, ngakhale Rosante akunena kuti mutha kudya momwe mungafunire tsiku lonse; Ndinapanga tsiku lachisanu ndisanadzigulire ndekha pizza kuti ndikadye chakudya chamadzulo.) sabata, ndikuganiza kuti ndimayang'ana wotsamira pang'ono, bonasi yowonjezera yomwe Rosante adalonjeza koma zomwe sindimayembekezera.

Ndipo inu mukudziwa chiyani? Ndikuganiza kuti vuto lazakudya za smoothie ndi chinthu chomwe chitha kupitilirabe. Poyerekeza ndi zovuta zina zazakudya ndi mapulani omwe ndayesera, izi zinali zosavuta kuziphatikiza m'moyo wanga-ndipo sindimamva ngati ndikusiya chilichonse kuti ndipindule. (Psst...mafiriji a smoothies awa amapangitsa kuyesa zakudya za smoothie kukhala zosavuta ngati mumadana ndi m'mawa!)

"Ndikufuna kuti anthu azindikire kuti kukhala wathanzi ndikosavuta kuposa momwe mukuganizira," akutero Rosante."Timakonda kusokoneza zinthu, koma chinthu chophweka monga kusinthanitsa chakudya chanu cham'mawa kuti mukhale ndi smoothie yobiriwira kungakhale kusintha komwe kumatsegula chitseko kuti musinthe chilichonse."

Zinthu 8 Zomwe Muyenera Kuzikumbukira Musanayese Zakudya Zosalala

Wolemba K. Aleisha Fetters

Timadziti tambiri tomwe timapanga komanso ma smoothies ali ndi malo azakudya zilizonse zabwino. Atha kukuthandizani kuti muwonjezere zakudya zamasamba, kukupatsani mphamvu zama protein, ndikukupatsani mavitamini omwe mwina akusowa pazakudya zanu.

Tsiku limodzi ndi labwino, koma lokhalitsa basi pazamadzimadzi kudzera muzakudya zopatsa thanzi kapena mwina zingakhale zoopsa kwambiri, akutero Jaime Mass, R.D., pulezidenti wa Jaime Mass Nutritionals ku Florida. Kuyamwa kudzera muudzu kwa masiku angapo, milungu, kapena miyezi motsatizana sikumasokoneza thupi lanu, kukupatsani thanzi labwino, kapena kumawonjezera kuchepa kwakanthawi, akuwonjezera. M'malo mwake, zakudya zamadzimadzi zimatha kuwononga thanzi lanu lanthawi yayitali (ingoyang'anani mndandanda wodabwitsa wa zoyipa zomwe zili pansipa.) Chifukwa chake gwiritsitsani ku smoothie chakudya chimodzi kapena zokhwasula-khwasula patsiku - ndikusiyani madzi onse kapena -smoothie. ndondomeko ya zakudya.

1. Zofooka Zaumoyo. “Kaŵirikaŵiri zakudya zamadzimadzi sizidzakupatsani chirichonse chimene thupi lanu limafuna.” Chotsatira chake: Kupanda mphamvu kwamphamvu, kuonda tsitsi, kuvutika kulunjika, chizungulire, nseru, mutu, ndi maganizo oipa. “Ngakhale zakudya zamadzimadzi zikunena kuti zimapatsa thanzi labwino, samalani kwambiri,” akutero. (Onani: Momwe Mungapezere Zakudya Zambiri Zakudya Zanu)
2. Kutayika Kwa Minofu. Dongosolo lapakati la madzi kapena madzi a smoothie limadalira zoletsa zazikulu za kalori. Ndipo ngakhale kuti izi zingayambitse kuchepa kwa thupi pakapita nthawi, ambiri mwa kulemera kwake kudzakhala kuchokera ku minofu, osati mafuta, akutero. Kutaya minofu kungathe kusokoneza thupi lanu, thanzi la mtima, ndi masewera olimbitsa thupi, ndikuwonjezera chiopsezo chanu cha kuvulala, akutero Misa. Kuwonjezera apo, mapulani ambiri a smoothie ochepetsa thupi akusowa mu dipatimenti ya mapuloteni, zomwe zimangowonjezera kuwonongeka kwa minofu.
3. Rebound Kunenepa. “Kudya zakudya zamadzimadzi pofuna kuchepetsa thupi kaŵirikaŵiri kumachititsa kuti munthu wodya zakudya azidziona ngati wolephera, pamene kwenikweni sanakonzekere kuti zinthu ziwayendere bwino.” “Kudya zakudya zopatsa mphamvu zochepa kwambiri kungawononge kagayidwe kanu kagayidwe kachakudya ndi kuonjezera kunenepa kwambiri.” (Zokhudzana: Momwe Mungasiyire Yo-Yo Dieting Kamodzi)
4. Shuga Spikes. Madzi ndi ma smoothies amatha kukhala ochepa kwambiri pama calories ndi shuga. Koma nthawi zina, amakhala ngati akuyamwa maswiti - pokhapokha opanda zingwe. Madzi ena pamsika amakhala ndi magalamu 72 a chakudya ndi magalamu 60 a shuga pakudya. Izi zikufanana ndi magawo asanu a buledi woyera - kapena 20-ounce wodzaza shuga. Pakadali pano, maphikidwe a yoghurt- kapena a sherbet-heavy smoothie ndiopitilira magalasi opitilira 600-kuphatikiza-kalori okhala ndi ma carbs ambiri komanso shuga kuposa momwe mungapezere ayi awiri maswiti. "Tsopano lingalirani kumwa moledzera kanayi kapena kasanu ndi kamodzi patsiku," akutero a Mass.
5. Zolakalaka Zamisala. Ngakhale ma smoothies amakudzazani, mwina sangakusiyeni muli okhutira, chifukwa omalizirawa amadalira osati zakudya zokha, komanso kutentha, kapangidwe, kusasinthasintha, komanso kununkhira kwa zakudya zanu, akutero. Lowani, zolakalaka ndipo pamapeto pake muzidya.
6. Miyala. Mukalandira chakudya chanu chonse chamadzimadzi, kagayidwe kanu kagayidwe kake sikamagwira ntchito monga momwe adapangidwira, a Mass. Pa chifukwa chimenechi, mukamadya zamadzimadzi anthu ena amatha kusiya kutulutsa bile, yomwe imafunika kuti chimbudzi chikhale choyenera. Izi zitha kubweretsa ma gallstones.
7. Mavuto Am'mimba. “Mukadya shuga wambiri, thupi limabweretsa madzimadzi m’matumbo kuti asamayende bwino,” akutero. "Izi zimatha kubweretsa m'mimba kukwiya, kuphulika, kupweteka, ndi kutsegula m'mimba." (Zogwirizana: Momwe Mungachitire ndi Kupweteka kwa m'mimba ndi Gasi)
8. Ubale Wopanda Ubwino ndi Chakudya. "Zakudya zamadzimadzi izi ndi zopatsa thanzi sizimatiphunzitsa chilichonse chokhudza kudya moyenera, kuwongolera magawo, nthawi yodyera, kugula zakudya, kudya mopatsa thanzi m'malesitilanti, kapena kuwongolera kulemera kwabwino," akutero Misa. "Amalimbikitsa madyedwe osokonekera ndipo amatipangitsa kukhulupirira kuti kuchepetsa thupi mwachangu ndikwabwino - ndipo izi sizingakhale zoona."

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