Chotupitsa Choyenda Kwambiri Mutha Kutengera Kulikonse

Zamkati

• #1 Ndi makonda.
• # 2 Chuma chake chimakhala chopatsa thanzi.
• #3 Zimayenda bwino.
• Onaninso za

Chilimwe chimapangidwira kumapeto kwa sabata komanso mapulani osangalatsa. Koma ma mile onse mumsewu kapena mumlengalenga amatanthauza nthawi yakunyumba, komanso kutali ndi chizolowezi chanu chodyera bwino. Tivomerezane, mwina mudzakhala ndi njala pomwe pali ma 40 mamailosi pakati panu ndi malo ena ampumulo.Ndipamene zakudya zokhwasula-khwasula zimabwera. Ndipo zowonadi mwayesera zonse-udzu winawake ndi kaloti (zotopetsa), tchipisi ndi makeke (m'mimba), yogurt (yuck, yogurt yotentha!). Koma bwanji ngati pakanakhala chokhwasula-khwasula chimodzi chapamwamba, chabwino koposa, chathanzi chomwe sichinali chotetezeka kudyedwa panthawi yonyamula katundu komanso chingakhutiritse zilakolako zamtundu uliwonse-zowawa, zotsekemera, zamchere. Kuphatikiza apo ndikadakhala kuti ndikosavuta kunyamula popanda kusalaza pansi pa thumba lanu?

Eya, chipembere ichi chodyera bwino chimakhalapo, ndipo ndi kusakaniza kwa njira.

Tsopano musanayang'ane m'maganizo mwanu ndikuganiza kuti awa ndi malingaliro akamwe zoziziritsa kukhosi, ganizirani zifukwa zonse zosakanikirana zomwe zimakwaniritsa njira zonse zodyera bwino.

#1 Ndi makonda.

Versatility ndi dzina lamasewera ikafika pakusakanikirana kwanjira ndi mitundu yake yonse yosatha. Kaya mukufuna mchere, zotsekemera, zokoma, zokometsera, kapena kuphatikiza, zosakaniza ndi zosakaniza zili ndi inu.

• Mchere: Mitengo ya Sesame + yokazinga edamame + ginger wokazinga + maapulo owuma
• Otentha: Mtedza waku Brazil + walnuts + mango wouma + papaya wouma + zitsamba zouma kapena nthochi
• Chokoma: Chilichonse chophwanyika (cashews, amondi) + chokoleti chakuda kapena coconut flakes
• Zokometsera: nandolo za Wasabi kapena edamame yokometsera
• Zokoma: Nkhuku zokazinga za adyo ndi rosemary + zophika tirigu wonse

Kusintha makonda anu kumatanthauza kuti simudzasiyidwa mukutola zidutswa zomwe simukuzifuna. Ndipo mutha kupanga kusakaniza komwe kumakupatsani zomwe thupi lanu limafunikira: mapuloteni, mafuta athanzi, ndi fiber. Izi zimamenyetsa kutaya kwa M & M ndi mtedza wokazinga uchi mu thumba la zip-top. (Pezani malingaliro osangalatsa ndi maphikidwe osakaniza omwe amadzipangira okha.)

# 2 Chuma chake chimakhala chopatsa thanzi.

Kaya mumasankha kusakaniza kwachikhalidwe ndi mtedza ndi njere kapena perekani nandolo zokazinga ndi edamame, zosakanizazi zimakhala ndi mapuloteni ndi fiber kuti zipereke mphamvu zokhazikika. Izi zithandizira kupewa ma spikes a shuga m'magazi ndi ngozi zomwe zimabwera ndi matumba a pretzels, tchipisi, kapena maswiti paokha. Mtedza monga maamondi, mtedza, mtedza, ndi pistachios, ndi mbewu monga hemp, mpendadzuwa, ndi dzungu zimapatsa mafuta osakwanira, fiber, ndi vitamini E. Fufuzani mtedza wosaphika, wopanda mchere, wopanda mchere komanso wopanda mchere kuti muchepetse mafuta Kukuwotcha mafuta komanso kudya kwa sodium ndi shuga. (Pezani njira zina zabwino zokomera mtedza.)

Zipatso zouma monga zoumba, cranberries, mango, ndi apricots ndizofunikira zina pakusakaniza kwanu chifukwa zimakupatsani fiber, carbs, mavitamini ndi michere monga potaziyamu ndi mavitamini A ndi C.

Chinthu chimodzi choyenera kukumbukira: Ngakhale kusakanikirana kwa njira kumatha kudzazidwa ndi zosakaniza zathanzi, zopatsa thanzi, zina mwazowonjezera zimatha, chabwino, onjezani mkati zopatsa mphamvu zambiri zowonjezera. Izi zitha kukhala zabwino ngati mukubwerera kuchokera ku kalasi yovuta ya HIIT, koma ngati mutangokhala paulendo wa maola asanu, mufuna kusungitsa pafupifupi chikho chimodzi.

#3 Zimayenda bwino.

Ngakhale maubwino ena onse omwe atchulidwawa ndiabwino, palibe chilichonse chomwe chili chofunikira ngati simungatenge zonse zabwinozi, sichoncho? Ichi ndichifukwa chake kusakanikirana kumatengera golide kunyumba kuti akakhale ndi chakudya chokwanira kwambiri. Chilichonse ndi chowuma, zomwe zikutanthauza kuti sikuyenera kukhala ndi firiji ndipo imatha kukhalabe mpaka mutabwerera kwanu. Ndiwosunthika kwambiri ndipo imatha kugwedezeka m'manja mwako kuchokera mumtsuko wamasoni, kugwidwa ndi dzanja limodzi m'thumba la masangweji apulasitiki, kapenanso kusandulika khungwa losakanizika ndi njira pang'ono chabe.

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