Momwe Mungayambitsire Kuchepetsa Kuonda Kuyesetsa Kukweza Mwayi Wanu Wopambana

Zamkati

• Tsiku 1: Zakudya
• Tsiku 1: Kulimbitsa thupi
• Cardio 1
• Chizungulire A
• Cardio 2
• Dera B
• Cardio 3
• Zovuta
• Tsiku 2: Zakudya
• Tsiku 2: Kulimbitsa thupi
• Cardio 1
• Chizungulire A
• Cardio 2
• Dera B
• Cardio 3
• Zovuta
• Pitirizani Kupita Patsogolo
• Mndandanda Wogula Masiku awiri
• Onaninso za

Ngati mudakhalapo ndi chochitika chozembera pa inu, mwina mungadabwe kuti "Kodi ndizotheka kuonda mu maola 48?" Yankho lalifupi ndiloti ayi, ndizokayikitsa kuti mutaya kulemera kwenikweni m'masiku awiri. "Akatswiri amalimbikitsa kuti anthu azitha kutaya mapaundi awiri pa sabata," akutero MaonekedweWachiwiri kwa mkonzi, a Mary Anderson. "Piritsi imodzi ndiyofanana ndi ma calories 3,500, kotero kuti muchepetse paundi m'masiku awiri, muyenera kudya ma calories ochepa 2,500" - chakudya chowonongeka chomwe palibe amene ayenera kuyesera.

Komabe, ndizotheka kuyamba kukhala ndi masewera olimbitsa thupi komanso kudya masiku awiri okha, ndiyo njira yabwino kwambiri yolowera kuchepa thupi. (Zogwirizana: Maupangiri a 20 Zakudya Zosavuta Zomwe Zimapangitsa Kudya Kwathanzi Kuli Kovuta)

Poyamba, pangani "pulani yakuukira," akuwonetsa Harley Pasternak, wophunzitsa wotchuka komanso wopanga The 5-Factor Diet. Lembani mndandanda wazogula kuti mugule grub yokwanira yazakudya zisanu zazing'ono patsiku. Mufunanso kukonzekera nthawi yomwe mudzadye ndikukonzekera. Chongani chilichonse m'kalendala yanu momwe mungapangire nthawi yokumana.

Mukufuna zolimbikitsa zina? Sankhani zida zatsopano zolimbitsa thupi. "Nsapato zatsopano zothamanga zimatha kukupatsani mwayi wowonjezera kuti mukhale otanganidwa," akutero Pasternak."Amatha kukhala ngati chothandizira pakati pa malingaliro ndi thupi kuti awonjezere chilimbikitso ndikuwongolera magwiridwe antchito."

Kapena pitani kukagula zinthu (onani mndandanda wa zogula pansi pa tsamba) kuti mupeze zosakaniza zomwe mudzafunikira pazakudya zamasiku awiri otsatirawa. Pamene Dawn Jackson Blatner, RD, wolemba wa Zakudya Zosintha, amayang'ana kugolosale, theka la ngolo yake yodzaza ndi zokolola - njira yomwe imagwirira ntchito nthawi yayitali komanso yayifupi.

Zifukwa zodyera masamba ndizochuluka:

1. Zamasamba zimakhala ndi zopatsa mphamvu pafupifupi 20 pakatumikira. Zakudya zina zimakhala ndi katatu kapena kanayi kuchuluka kwa ma calories.
2. Ali ndi madzi ochulukirapo, chifukwa chake mutha kumva kuti mwakhuta chifukwa chowadya.
3. Ali ndi potaziyamu yambiri mwa iwo, yomwe ingathandize kuchepetsa kuthamanga kwa magazi ndi madzi m'thupi lanu.

Kwa omwe ali ndi nthawi, "Pitani ku sitolo mukagule masamba omwe mungadye mu tray ya veggie," akutero Blatner. "Komanso, gulani ndiwo zamasamba zomwe mutha kuphika-zucchinis ndi sikwashi-ndikuwonjezera zamasamba pazonse zomwe mumadya."

Izi zitha kukuthandizani kuti mukhale ndi malingaliro abwino. Chifukwa chake sungani pantry ndi fumbi pa nsapato zothamanga - kudumpha kwanu kwa maola 48 kuyambika tsopano.

Tsiku 1: Zakudya

Cholakwika chodziwika bwino chochepetsa thupi ndikudya zopatsa mphamvu zochepa kwambiri, kotero musanayambe pa izi kapena dongosolo lina lililonse lochepetsa thupi, werengerani zomwe mukufuna calorie yanu. Pankhani ya kukhala ndi thupi lathanzi, zomwe mumamwa zimakhala zofanana ndi zomwe mumadya. "Kumwa ma ola 72 a madzi patsiku ndikofunikira," akutero Blatner. "Ikani mtsuko wabwino wamadzi mu furiji. Pamadzi okoma, mutha kuyandama timbewu tatsopano tating'onoting'ono kapena mutha kuyikamo magawo a mapeyala kapena manyumwa." (Zokhudzana: The 7-day Diet Plan for Weight Loss from 'The Biggest Loser')

Blatner akuwonetsa menyu otsatirawa kuti muzitha kudzilimbitsa tsiku lonse.

Chakudya cham'mawa: Oatmeal Nutty ndi maapulo (pafupifupi 300 calories)

• 1/2 chikho chowuma oats mwachangu
• 1/2 chikho choyambirira mkaka wa soya
• Supuni 1 ya walnuts
• 1 apulo yaying'ono yodulidwa

Chakudya cham'mawa, yesani oatmeal wotentha wothira mkaka wa soya wokhala ndi apulo wodulidwa. Ngati mwadzuka ndi njala, izi zikuyenera kukugwirani mpaka nthawi yamasana. "[Maapulo] akudzaza chifukwa 85 peresenti ndi madzi ndipo ali ndi 4.5 magalamu a fiber," akutero Blatner. Ndipo kwa iwo omwe mukuda nkhawa ndi cholesterol yanu, muli ndi mwayi. "Oatmeal ndi njere yonse yomwe ingathandize kuchepetsa kuchuluka kwa mafuta m'thupi ndi mankhwala omwe ali ndi beta-glucan," akuwonjezera.

Chakudya: Tomato Watsopano & Nyemba Zodzaza Pita (pafupifupi ma calories 400)

• 1 pita tirigu wathunthu wapakati
• 1/2 chikho zamzitini nyemba zoyera
• 1 chikho chodulidwa phwetekere
• Supuni 2 akanadulidwa mwatsopano Basil
• Supuni 2 kuvala vinaigrette

Pita tirigu wathunthu pita ndi nyemba, tomato, ndi basil, kenako muvale ndi vinaigrette. Pita yonse ya tirigu imakhala ndi mafuta okhutira, okhala ndi michere yambiri, komanso yopanda mafuta m'thupi. Chilichonse chomwe mungakhale mukudya mkati mwa pita ndichabwino, makamaka nyemba zoyera. “Nyemba ndi gwero lalikulu la zomanga thupi, fiber, iron, potaziyamu, ndi zinki,” akutero Blatner.

Zosakaniza: Yogurt & Honey (pafupifupi 100 calories)

• 1/2 kapu ya yogurt yopanda mafuta ochepa
• Supuni 1 uchi

Sikuti yogurt amangodzaza ndi mapuloteni, komanso ali ndi chitetezo chamthupi chomwe chimalimbikitsa mabakiteriya abwino otchedwa maantibiotiki. Mukawonjezera uchi ku yogurt, imadyetsa mabakiteriya abwino mu yogurt ndikupangitsa mabakiteriya kukhala olimba, atero Blatner. "Kuphatikizanso, ndibwino kuwonjezera kukoma kwanu ku yogurt yosavuta m'malo mogula musanakometse chifukwa mutha kuwongolera kuchuluka." (Zokhudzana: Mapindu a 12 a Yogurt Omwe Amawonetsa Mphamvu Zake Zopatsa thanzi)

Chakudya chamadzulo: Salmon ndi Quinoa ndi Broccoli (pafupifupi 400 calories)

• 3 ounces nsomba yowotchera
• 1 chikho chodulidwa broccoli florets
• Supuni 1 ya mtedza wa paini
• Ndimu 1 ya juisi
• 3/4 chikho chophika quinoa

Mudzakhuta ndi chakudya ichi. Salmon wouma amakhala ndi michere yambiri, mafuta ochepa, ndipo amapatsa omega-3 fatty acids. Ndipo simungalakwitse ndi broccoli – masambawo amatengedwa ngati chakudya cholimbana ndi khansa, mavitamini A ndi C ambiri, komanso gwero labwino la calcium, chitsulo, ndi magnesium. Ponena za quinoa, "ili ndi mapuloteni ochuluka kwambiri a mbewu zonse," akutero Blatner. Chifukwa chake kugulitsa mpunga woyera - ndikusinthana koyenera.

Ndiye mukufunsa kuti tchipisi, makeke, maswiti, ayisikilimu, ndi mowa zimalowa kuti? "Palibe," akutero Blatner. Cholinga chake ndikupita monse mu kukonzanso kwa masiku awiri, akutero. "Komabe, anthu omwe atenga nthawi yayitali sayenera kuganiza kuti zakudya zamasiku awirizi ndizoyenera kukhala kwanthawizonse."

Tsiku 1: Kulimbitsa thupi

Ngati ndinu munthu wolimbitsa thupi m'mawa, pitirizani kumangirira nsapato mukadya kadzutsa. Komabe, ngati muli ndi masewera olimbitsa thupi masana kapena musanadye chakudya chamadzulo, muzimasuka kugwira ntchito mukakhala omasuka. "Ndizokhudza kupanga chizoloŵezi komanso zokhudzana ndi masewera olimbitsa thupi pafupipafupi," akutero mphunzitsi wotchuka Ramona Braganza, yemwe amagwira ntchito ndi Jessica Alba. "Zikonzeni ndikuzilemba m'magazini yanu. Ngati mulibe mphamvu m'mawa asanu motsatizana, sinthani."

Chinyengo chokhala ndi minofu yowonda ndikuphatikiza kuphunzira zolimbitsa thupi ndi cardio, zomwe ndizomwe mukuchita ndi pulogalamu ya Braganza ya 3-2-1 (magawo atatu a cardio, magawo awiri azigawo, ndi gawo limodzi la 1).

"Yesetsani kuti musapume pang'ono. Kokani pamoto," akulangiza a Braganza. "Koma ngati muyenera kusiya, imani mwachidule kenako pitirizani." Akuganiza kuti mugwiritse ntchito 75 peresenti ya kugunda kwa mtima komwe mukufuna. (Mutha kudziwa zomwe mtima wanu ukugunda potenga zaka zanu kuchokera pa 226, kenako ndikuchulukitsa nambala imeneyo ndi 0.75 kuti mupeze kuchuluka kwanu.) Ngati mwasankha kulemera koyenera, muyenera kumva kutentha m'mapeto 5 omaliza, akutero .

Dongosolo lonse liyenera kutenga ola limodzi ndipo liziwotcha ma calories 300. Ngati mukufuna kuwotcha, onjezani nthawi ya cardio kuyambira mphindi 7 mpaka 10, ndikubwereza Circuit A ndi B katatu.

Cardio 1

A. Kutenthetsa thupi pothamanga kwa mphindi ziwiri.

B. Sitimayi yapakatikati kwa mphindi 3 mpaka 5. Onjezerani mwamphamvu mwakuyenda mwamphamvu kapena mwachangu.

Chizungulire A

1. Kankhani-Ups

A. Lonjezani mikono ndi mapewa m'lifupi ndikutambasula miyendo, kusinthanitsa zala zanu.

B. Kubwereranso molunjika, kutsitsa thupi, kenako kukankhira kumbuyo poyambira.

Chitani 20 reps.

Pewani pansi: Gwetsani pansi kuti muthandizidwe.

2. Kukweza Mwendo

A. Gona lathyathyathya mbali imodzi ndi kutambasula miyendo molunjika.

B. Kwezani mwendo wam'mwamba, kenako muchepetseni mpaka mkati mwa mainchesi angapo a-koma osakhudza-mwendo wapansi.

Chitani ma pulses 20 mbali imodzi, kenaka sinthani.

Onetsetsani kuti fomuyo ndi yolondola; thupi lowonda patsogolo pang'ono ndipo musalole kuti mchiuno ubwerere mmbuyo. Ntchitoyi idzagwira ntchito yakunja kwa ntchafu.

3. Ma Diti Apampando

A. Khalani m'mphepete mwa mpando ndi mapazi pamodzi ndi pansi pansi. Ikani manja pamphepete mwa mpando kumbali zonse za ntchafu.

B. Pindani zigono madigiri 90 ndikutsitsa thupi pansi.

C. Wongolani mikono kuti mukweze thupi poyambira.

Chitani 20 reps.

4. Bwerezani masitepe 1-3.

Cardio 2

A. Lumpha chingwe kwa mphindi 7.

Dera B

1. Kanikizani pachifuwa ndi Dumbbells

A. Khalani pabenchi lokonda, mutanyamula zolemera zapakatikati mpaka kutalika kwa phewa kenako ndikutsamira benchi. Onetsetsani kuti ma dumbbells akugwirizana ndi mbali za chifuwa ndipo mkono wapamwamba uli pansi pa dumbbells.

B. Lonjezerani zododometsa mmwamba.

C. Manja otsikira abwerere pamalo oyamba.

Chitani 20 reps. Otsiriza asanu omaliza ayenera kukhala ovuta.

2. Kuyenda Mapapo

A. Imani ndi mapazi kutambalala m'chiuno.

B. Lembani mwendo wakumanja kutsogolo, kupindika bondo lakumanzere mpaka pafupifupi inchi imodzi pansi ndipo bondo lamanja likugwada pamtunda wa digirii 90 pamwambapa.

C. Kusunga zidendene kuti mupewe kutsamira patsogolo, kanizani pansi ndi phazi lamanzere ndikumangirira mwendo patsogolo.

Chitani mapapu 20 oyenda.

Kwezera mmwamba: Pita mwakuya pokhotera ku mwendo wakutsogolo ndikugwira pansi ndi dzanja losiyana.

3. Zowonjezera za Triceps

A. Gona pa benchi, kugwira dumbbells 5 mpaka 10-mapaundi pa dzanja lililonse.

B. Yambani ndi manja otambasula kudenga.

C. Kupinda m'zigongono ndikuyang'ana m'munsi, ma dumbbells apansi mpaka makutu.

Chitani 20 reps.

4. Pumulani kwa masekondi 30, kenako mubwereza dera B.

Cardio 3

A. Sitima yapamtunda kwa mphindi 7. Onjezerani mwamphamvu mwakuyenda mwachangu kapena mwakuchepetsa liwiro ndikuliyendetsa pang'onopang'ono.

Zovuta

1. Crunch kawiri

A. Bodza nkhope ndi mapazi onse awiri pansi.

B. Gwirani zigongono kumbuyo kwa mutu, kenaka gwirizanitsani thupi kukhala mpira mpaka zigongono zikhudza mawondo.

Chitani 20 crunches.

2. Kupotoza Njinga

A. Nena chafufumimba. Kusinthana kukhudza chigongono chilichonse kupita ku bondo loyang'ana (mwachitsanzo, chigongono chakumanja molunjika bondo lakumanzere, ndi mosemphanitsa) ndikukweza kugwedezeka.

Kodi 20 crunches.

3. Kukweza Mwendo

A. Bodza nkhope ndi manja pansi.

B. Kwezani miyendo yanu kudenga, kenako mutsike mpaka atatsala pang'ono kukhudza pansi.

Chitani mobwerezabwereza 20 mbali iliyonse.

4. Punga

A. Lowani pansi mukugwada ndi kulimbitsa thupi pansi ndi zigongono ndi mikono yanu. Onjezani miyendo molunjika mmbuyo kuti muzitha kuyika zala zakumanja ndi mikono yanu.

Gwirani thabwa ili kwa masekondi 20 mpaka 30 (kugwirani ntchito mpaka miniti yonse).

5. Bwerezani masitepe 1-4.

Tsiku 2: Zakudya

Chakudya cham'mawa: Chotupitsa cha Almond ndi Blueberries (pafupifupi 300 calories)

• Magawo awiri a mkate wokwanira wa tirigu
• Supuni 1 batala wa amondi
• 1 chikho cha blueberries mwatsopano

Gawani batala wa amondi pachotupitsa, ndipo idyani limodzi ndi mabulosi abulu. Sikuti ma blueberries ali ndi ma calories ochepa, komanso ndi gwero labwino la fiber komanso vitamini C Komanso, mtundu wabuluu umachokera ku antioxidant anthocyanin, yomwe ingateteze ku matenda monga matenda a Alzheimer's, khansa, ndi mtima matenda, akutero Blatner.

Chakudya chamadzulo: Saladi Sipinachi Yodulidwa (pafupifupi ma calories 400)

• Makapu awiri sipinachi
• Dzira lalikulu 1 lowiritsa, lodulidwa
• 1 mbatata yophika yophika, yodulidwa
• 1 chikho kaloti, akanadulidwa
• Supuni 2 kuvala saladi vinaigrette
• Onjezerani zosakaniza zodula sipinachi ndikuponya ndi kuvala.

Iwalani letesi ya madzi oundana. "Sipinachi ndi masamba obiriwira, ndipo awa ali ndi magulu atatu a antioxidants otchedwa ACE-mavitamini A, C, ndi E-opanga magazi monga chitsulo ndi vitamini K, komanso opanga mafupa monga calcium ndi magnesium," akutero Blatner.

Ponena za zosakaniza za saladi, mazira ndiwo magwero abwino a mapuloteni omwe akadali ndi mafuta ochepa, omwe amawapangitsa kukhala abwino pakupanga minofu mukamaonda. Kukhala ndi mapuloteni muzakudya zilizonse kumathandizira kuti kagayidwe kake kakhale kokhazikika pomwe thupi lanu limayaka mafuta. Ndipo musataye yolk mu dzira lowira kwambiri, mwina; lili ndi vitamini D wambiri, yemwe amalimbana ndi matenda monga khansa ndi shuga.

Chotupitsa - Celery ndi Buluu ya Mpendadzuwa (ma calories pafupifupi 100)

• Supuni 1 batala wa mpendadzuwa
• Mapesi awiri apakati a udzu winawake

Sangalalani ndi udzu winawake wofalikira ndi batala la mpendadzuwa, lomwe lili ndi vitamini E wambiri kuposa batala wa chiponde.

Chakudya chamadzulo: Masamba a nkhuku Osakaniza ndi Mpunga wa Brown (pafupifupi ma calories 400)

• 1/2 chikho chophika mpunga wofiira
• 3 ma ounces owotcha mawere a nkhuku, odulidwa
• Supuni 1 yodulidwa amondi
• Supuni 1 yatsopano ya cilantro, yodulidwa
• 1 chikho chosakaniza masamba
• Nkhuku yapamwamba ndi amondi ndi cilantro. Idyani ndi mbali ya mpunga ndi masamba osakaniza.

Monga tirigu wathunthu, mpunga wofiirira umadzaza kwambiri komanso wosavuta kukumba. Komanso, poyerekeza ndi mbewu zouma zokhazokha, mpunga wofiirira umakhala ndi madzi ambiri kotero zimakupangitsani kuti mukhale okwanira, atero Blatner. :

Tsiku 2: Kulimbitsa thupi

Cardio 1

A. Muzitenthetsa pothamanga kwa mphindi ziwiri.

B. Sitimayi yapakatikati kwa mphindi 3 mpaka 5. Wonjezerani mphamvuyo mwa kuthamanga motsetsereka kapena kukwera liŵiro ndi kulisunga pa liŵiro lokhazikika.

Chizungulire A

1. Mzere wa Dumbbell

A. Ikani bondo lamanzere ndi dzanja lamanzere pa benchi.

B. Pogwira kulemera kwa mapaundi 12 m'manja (gwiritsani zolemera zopepuka ngati izi ndi zolemetsa), onjezani dzanja lamanja molunjika kuti dumbbell ipachike pansi paphewa.

C. Kokani mikono molunjika kumbuyo, kusunga chigongono pafupi ndi mbali.

Chitani 20 reps.

2. Magulu

A. Imani wamtali ndi mapazi motalikirana m'lifupi mwake.

B. Khalani pansi ngati kuti mwakhala pampando.

Chitani 20 reps.

Onetsetsani kuti mukumva m'manja mwanu kuti mugwire kumbuyo kwa miyendo yanu. Gwirani zolemera mapaundi 8 m'manja mwanu ngati squats zimakhala zosavuta.

3. Mapiko a Biceps

A. Imani ndi mapazi kutambalala m'chiuno.

B. Atanyamula ma dumbbells a mapaundi 5 mdzanja lililonse, pindani zolemerazo paphewa.

Chitani 20 reps.

4. Bwerezani masitepe 1-3.

Cardio 2

A. Lumpha chingwe kwa mphindi 7.

Dera B

1. Bweretsani Flye

A. Yendani kutsogolo ndi mwendo umodzi ndikutsamira patsogolo pang'ono, ndikuyika mutu molunjika ndi chiuno ndikuyang'anitsitsa pansi.

B. Yambani ndi kulemera kwa mapaundi 5 mdzanja lililonse, ndi mitengo yakanjedza yoyang'ana thupi.

C. Kwezani mikono mpaka phewa.

D. Manja otsika kufikira manja atakhala pansi pachifuwa.

Chitani 20 reps.

Langizo: Gwirani manja mozungulira pang'ono ponamizira kukumbatira mtengo.

2. Masitepe

A. Yambani ndi phazi lamanja pa benchi ndi phazi lamanzere pansi.

B. Kwerani pa benchi, kuwongola mwendo wakumanja.

C. Dinani benchi ndi phazi lamanzere, kenako ndikubwezeretsanso phazi lamanzere.

Kuyika phazi lamanja pa benchi, pitilizani kubwereza 20. Sinthani mbali; Bwerezani.

3. Lateral Mapewa Kwezani

A. Imani wamtali wokhala ndi zopumira za mapaundi 5 mdzanja lililonse mbali.

B. Kwezani manja mbali ndi phewa kutalika.

C. Manja otsika abwerere pansi.

Chitani 20 reps.

4. Bwerezani masitepe 1-3.

Cardio 3

A. Sitima yapamtunda kwa mphindi 7. Onjezerani mwamphamvu mwakuyenda mwachangu kapena mwakuchepetsa liwiro ndikuliyendetsa pang'onopang'ono.

Zovuta

1. Kawiri Crunch

A. Gona chafufumimba, kuyambira ndi mapazi onse awiri kuchokera pansi.

B. Gwirani zigongono kumbuyo kwa mutu, kenaka gwirizanitsani thupi kukhala mpira mpaka zigongono zikhudza mawondo.

Kodi 20 crunches.

2. Kupindika Njinga

A. Nena chafufumimba. Kusinthana ndi chigongono cha bondo lanu lina (mwachitsanzo, chigongono chakumanja chakumanzere, komanso mosemphanitsa) kwinaku mukukweza.

Kodi 20 crunches.

3. Kukweza Miyendo

A. Gona lathyathyathya mbali imodzi ndi kutambasula miyendo molunjika.

B. Kwezani mwendo wakumtunda, kenaka utsike mpaka mkati mwa mainchesi angapo - koma osakhudza - mwendo wapansi.

Chitani nyemba 20 mbali imodzi, kenako musinthe.

4. thabwa

A. Gwirani mogwada ndikumangirirani thupi pansi ndi zigongono ndi manja anu. Onjezani miyendo molunjika mmbuyo kuti muzitha kuyika zala zakumanja ndi mikono yanu.

Gwiritsani ntchitoyi kwa masekondi 20 mpaka 30 (gwiritsani ntchito miniti yonse).

5. Bwerezani masitepe 1-4.

Pitirizani Kupita Patsogolo

Ngati mwakwanitsa kuchita izi, muli ndi mwayi wopitiliza kulimbitsa thupi. Braganza akusonyeza kuti azichita masewera olimbitsa thupi masiku atatu pa sabata, kusinthasintha ndi mphindi 30 mpaka 40 za cardio yowongoka tsiku lililonse (mudzakhala ndi tsiku limodzi lopuma sabata iliyonse).

Koma chizolowezi ichi chikhala chabwino kwa milungu 4 mpaka 6 yokha. Pambuyo pake, muyenera kupanga ma tweaks kuti muwone kusintha kulikonse. Monga zolengedwa zachizoloŵezi, timakonda kuchita masewera olimbitsa thupi omwewo-koma ngati mukuyesera kuchepetsa thupi, zoyesayesa zanu sizigwira ntchito. "Izi zimatchedwa mfundo yosinthira," akutero a Braganza. "Pamafunika kusiyanasiyana pazochita zomwe mumachita. Mutha kuchita ziwalo zomwezo koma phunzirani zatsopanozo."

(Zokhudzana: Zifukwa 6 Zonyengerera Zomwe Simukuchepetsa Kuwonda)

Nthawi zina kugwira bwenzi lochita masewera olimbitsa thupi kumatha kukuthandizani kuti mukhale pulogalamu yanthawi yayitali. Njira ina yolimbikitsira zolimbitsa thupi zanu zatsiku ndi tsiku ndikupewa masewera olimbitsa thupi ndikupita panja. "Yendani ndikuyang'ana kutalika komwe mukupita ndi pedometer. Kapena sewerani ndi ana anu kapena agalu, "Braganza akusonyeza. Komanso, kuchita nawo masewera ena - kukwera njinga, kukwera mapiri, kapena kukwera miyala, mwachitsanzo - ndi njira yabwino yolimbikitsira. Pezani zomwe mumakonda kuchita ndikupitiriza kuzichita.

Chilichonse chomwe mungachite, onetsetsani kuti mwalemba zomwe mumadya komanso zochita zolimbitsa thupi. Blatner akuti ngati mungayang'ane zomwe mukudya, ndiye kuti muchepetsa kuwirikiza kawiri.

"Ndikuganiza kuti pali phindu lalikulu lodzipangira nokha. Chifukwa chimodzi chomwe anthu samamamatira ku ndondomeko ndi chifukwa chakuti sawona zotsatira zake mofulumira," akutero Blatner. Kuchita zinthu ngati izi kwa gawo la sabata kudzakuthandizani kukhala ndi zizolowezi zabwino pamoyo wanu wonse.

Mndandanda Wogula Masiku awiri

• Youma oats mwamsanga
• Mkaka woyamba wa soya
• Walnuts
• 1 apulo yaying'ono
• 1 pita wamkulu wa tirigu pita
• 1 chitha cha nyemba zoyera
• Tomato
• Basil watsopano
• Yogurt wopanda mafuta
• Uchi
• 3 ounces nsomba yokazinga
• Broccoli florets, wodulidwa
• Mtedza wa paini
• 1 mandimu
• Kinoya
• Mkate wa tirigu wonse
• Mafuta a amondi
• Makatoni a blueberries atsopano
• 1 thumba la sipinachi
• Dzira 1
• 1 mbatata yophika sing'anga
• Kaloti
• Botolo la kuvala saladi ya vinaigrette
• Batala wa mpendadzuwa
• 2 mapesi apakati a udzu winawake
• 1 kathumba kakang'ono ka mpunga wofiirira
• 3 ma ounces owotcha mawere a nkhuku
• Maamondi odulidwa
• Cilantro watsopano
• 1 thumba la masamba achisanu medley

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