Tsiku Pazakudya Zanga: Katswiri wa Zazakudya Mike Roussell

Zamkati

• Chakudya cham'mawa: Omelet ndi Mozzarella, Greek Yogurt, ndi Zipatso
• Chakudya cham'mawa Chachiwiri: Blueberry Smoothie
• Chakumwa cham'mawa: Khofi
• Chakudya: Nkhuku Yophika Pan ndi Ma nyemba Obiriwira Omwe Ali Ndi Maolivi
• Chakudya Chamadzulo: Brad's Raw Leafy Kale Chips
• Chakudya Chamadzulo: Soseji ya nkhuku ndi Sautéed Kale
• Onaninso za

Monga Diet Doctor wathu wokhalamo, Mike Roussell, Ph.D., amayankha mafunso a owerenga ndipo amapereka upangiri waukatswiri wokhudza kudya moyenera komanso kuchepetsa thupi m'gawo lake la sabata. Koma tikuyesera china chatsopano sabata ino, ndipo mmalo mwake kunena Ife tinamupempha kuti atipatse zakudya zomwe tiyenera kudya chiwonetsero ife. Ndipo sitikulankhula za mndandanda wazogulitsa (tonse tawona zipatso zatsopano ndi yogurt wachi Greek zimawoneka). Tidamufunsa Dr. Mike kuti ajambulitse chilichonse chomwe chingadutse ndi milomo yake pakadutsa maola 24. Ndipo anati inde!

Werengani kuti muwone momwe Dokotala Wodyera wa SHAPE amakhala wocheperako komanso wokhutira kuyambira m'mawa mpaka usiku.

Chakudya cham'mawa: Omelet ndi Mozzarella, Greek Yogurt, ndi Zipatso

Ndinayamba tsiku langa ndi omelet 4-dzira ndi mozzarella watsopano ndi basil watsopano ndi Greek yogurt ndi mbewu za chia ndi blueberries.

Lero sindinakweze zolemera motero kuchuluka kwa ma carbohydrate omwe ndimadya ndi ochepa kuposa ndikadakhala nawo. Pa masiku ophunzitsira kulemera, kusiyanasiyana kwakukulu pakudya kwama carbohydrate kudzakhala nthawi ya kadzutsa komanso panthawi yakudya nditangomaliza masewera olimbitsa thupi. Mwachitsanzo, yogurt yaku Greek pano ikalowedwa m'malo ndi oatmeal kapena buledi wophuka wa tirigu.

Chakudya cham'mawa Chachiwiri: Blueberry Smoothie

Izi buluu smoothie amapangidwa ndi vanila low-carb Metabolic Drive protein ufa, mazira abuluu, Superfood (high-antioxidant, zipatso zouma zouma ndi masamba), walnuts, chakudya cha fulakesi, madzi, ndi ayezi. Imadzaza ndi michere, mapuloteni, fiber, ndi mafuta ofunikira. Nthawi zina ndimasinthanitsa madzi ndi mkaka wa amondi wopanda shuga kapena mkaka wa coconut wosakoma kwambiri wa coconut kuti ukhale wosiyana pang'ono ndi mawonekedwe amchere. Muthanso kugwiritsa ntchito tiyi wobiriwira wobiriwira m'malo mwa chowonjezera cha Superfood.

Chakumwa cham'mawa: Khofi

Ndili ndi wopanga khofi wa Keurig muofesi yanga, zomwe ndi zabwino koma nthawi zina zimapangitsa kudyetsa khofi wanga kukhala kosavuta. Ndimayesetsa kuchepetsa makapu awiri patsiku; ndikamwa mopitirira apo ndimadzipeza ndekha osamwa tiyi ndi madzi okwanira.

Ndimatenga khofi wanga wakuda kotero kuti ndisadandaule za zopatsa mphamvu zowonjezera zowonjezera zowonjezera za khofi. Zinthu monga shuga, manyuchi, ndi kirimu wokwapulidwa ndizomwe zimatenga khofi nthawi yomweyo kukhala wathanzi mpaka thanzi. Khofi imadzaza ndi ma antioxidants ndi caffeine omwe amalepheretsa kuwonongeka kwa AMP, komwe kumathandizira kuti makina anu oyaka mafuta azigwira ntchito nthawi yayitali.

Chakudya: Nkhuku Yophika Pan ndi Ma nyemba Obiriwira Omwe Ali Ndi Maolivi

Chakudya chamadzulo chamasiku ano chinali ntchafu zankhuku zouma, nyemba zobiriwira zodzaza mafuta owonjezera a maolivi, komanso saladi wobiriwira wosakaniza ndi maolivi a kalamata ndi tsabola wofiira. Njoka za nkhuku ndizopuma zabwino kuchokera ku monotony ya mabere a nkhuku yokazinga. Ali ndi mafuta okwera pang'ono (4 magalamu vs. 2.5 magalamu) koma ndizocheperako kuposa momwe anthu ambiri amaganizira (onetsetsani kuti muchotse khungu ndikuchepetsa mafuta owonjezera).

Zakudya monga maolivi ochiritsidwa, tsabola wofiira wokazinga, kapena tomato wouma dzuwa ndi njira yosavuta yowonjezeramo kukoma kwa masaladi osasinthiratu masaladi okhala ndi kalori.

Chakudya Chamadzulo: Brad's Raw Leafy Kale Chips

Nthawi zambiri ndimapanga tchipisi tanga takale koma ichi chinali chithandizo chochepa (ndipo ndimafuna kuyesa kwa kasitomala). Kupanga tchipisi tanu takale ndikosavuta: Ikani kale maolivi pang'ono, muwayike papepala, nyengo ndi mchere ndi tsabola, ndikuphika madigiri 350 kwa mphindi 20.

Chakudya Chamadzulo: Soseji ya nkhuku ndi Sautéed Kale

Inde, kale kachiwiri. Ine ndi mkazi wanga tili pachiwopsezo chachikulu chakale - ndizosavuta kuphika. Apa, kale idakonzedwa ndi mafuta a kokonati, anyezi odulidwa, komanso mkaka wa Melinda's Habanero XXXtra Hot Sauce. Masoseji a nkhuku amaphika kale, zomwe zimapangitsa kuti chakudya chikhale chosavuta komanso chosavuta kuphika.

Zomwe inu sindingathe onani apa ndikuti ndinkakondweretsanso kapu ya vinyo.

Onaninso za