Mlembi: John Stephens
Tsiku La Chilengedwe: 21 Jayuwale 2021
Sinthani Tsiku: 22 Novembala 2024
Anonim
Mapaundi 10 Miyezi 2: Ndondomeko Ya Zakudya Zolemetsa - Thanzi
Mapaundi 10 Miyezi 2: Ndondomeko Ya Zakudya Zolemetsa - Thanzi

Zamkati

Kudya mopatsa thanzi

Ngakhale kuwerengera zopatsa mphamvu komanso kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yochepetsera thupi, zitha kukhala zotopetsa mukazichita kwanthawi yayitali. Pankhani yotaya mapaundi 10 kapena kupitilira apo, ndimayang'ana kwambiri lingaliro lakudya mopambanitsa. Izi zitha kukuthandizani kuti muchepetse thupi popanda kumva kuti mukuchepetsedwa.

Kudya zakudya zopatsa thanzi, kapena momwe ndimafunira kuti, "vuto lalikulu kwambiri la thumba lanu la calorie," limafanizira kuchuluka ndi mtundu wa michere ndi kuchuluka kwa ma calories mu chinthu.

Mwachidule, izi zikutanthauza kutsindika zakudya zomwe zili ndi mavitamini, michere, mankhwala amadzimadzi, ndi ma antioxidants - komanso mafuta ochepa. Zitsanzo zake ndi zipatso, ndiwo zamasamba, ndi mbewu zonse.

Zimagwira bwanji?

Kuchulukitsitsa kwa michere kumagwira ntchito ngati chida chochepetsa thupi komanso kuwongolera zolemera chifukwa sikumva ngati choletsa monga njira zina zimamverera. Mumasangalalabe ndi zakudya zomwe mumazikonda powaveka ndi zowonjezera zowonjezera.

Izi zimathandizira kuwonjezera kuchuluka kwa chakudya chomwe mungadye, pomwe mukuyang'anira ma calories. Mukamakhala wokhutira, mumatha kumamatira ku chakudya chilichonse.


Vuto ndi kudzaza ndizofunikira pakukhuta. Tikayamba kupukusa chakudya, m'mimba mwathu timakula. Izi zimatumiza uthenga wathunthu kuubongo motero zimachepetsa kufunitsitsa kwathu kudya.

Chizindikiro ichi chimadziwika kwambiri tikamadya zakudya zodzaza, nthawi zambiri zomwe zimakhala ndi fiber, mapuloteni, ndi mafuta. Ichi ndichifukwa chake dongosolo lakudya ndilolemetsa pazakudya zonse zamadzimadzi ndi zomanga thupi.

Zakudya ndi masewera olimbitsa thupi

Dongosolo lotsatirali lakonzedwa kuti likuthandizeni kutaya mapaundi 10 m'mwezi umodzi kapena iwiri. Windo limenelo limaperekedwa chifukwa aliyense amakhala ndi kuchepa thupi mosiyanasiyana. Ena a ife timatha kusintha pang'ono ndikuchepetsa thupi, pomwe ena amafunika nthawi yochulukirapo kuti ayambe kutaya.

Ndikuganiza kuti ndikofunikira kutsindikanso kuti nthawi yake siyofunika kwenikweni.

Kusintha moyo wathanzi kumatha kutenga nthawi yayitali kuposa njira zodziwika bwino. Chifukwa chake yesetsani kuti musakhumudwe ngati zikutenga nthawi yayitali kuposa momwe mukuyembekezera. Malingana ngati mukusintha pazakudya zanu ndikukhala achangu, pamapeto pake mudzakwaniritsa cholinga chanu.


Kuti mutsimikizire kuti mukutero, muyenera kuphatikiza dongosolo lanu latsopanolo ndi chizolowezi chochita masewera olimbitsa thupi. Kodi izi zikutanthauza chiyani, ndendende?

Tsegulani cardio ndikuwonjezera maphunziro apakatikati kangapo pa sabata. Kulinganiza kotere kumayang'ana pakukonzanso thanzi lamtima ndikuthandizira kagayidwe kake. Sankhani zinthu zomwe zingakuthandizeni kwambiri, chifukwa mumakhala omangika ndi china chake ngati mumakonda kuchichita.

Kwa oyamba kumene, yesetsani pafupifupi 30 mphindi cardio katatu pamlungu.Kwa iwo omwe amachita masewera olimbitsa thupi mokhazikika, yesetsani mphindi 50 mpaka 60 za cardio, katatu kapena kanayi pa sabata.

American College of Sports Medicine imalimbikitsa kulimbitsa thupi kwa mphindi 150 pasabata. Ngakhale simukutha kukwaniritsa nambala iyi, mupindulabe ndi masewera olimbitsa thupi omwe mungachite.

Kuti muchepetse kuyambitsa kuwonda ndikuwonjezera kutentha kwa caloric, khalani ndi cholinga chowonjezera maphunziro apakatikati masiku awiri kapena awiri pasabata. "Maphunziro apakatikati" amatanthauza kungosinthanitsa zochitika zazikulu komanso nthawi zina zopepuka.


Pali magulu ambiri ochita masewera olimbitsa thupi omwe amatsata mtundu uwu (monga kupota, msasa wa boot, ndi makalasi apadera). Ngati mulibe mwayi wophunzirira, pangani nthawi yanu yolimbitsa thupi mwa kusakaniza masekondi 30 mpaka 2 mphindi yakuchita zolimba, ndikutsatira pang'ono; bwerezani zozungulira izi kwa mphindi 20 mpaka 40.

Monga tafotokozera pamwambapa, dongosolo la chakudya limayang'ana kwambiri kudya, michere yambiri.

Khalani omasuka kugwiritsa ntchito zolowa m'malo ndikusintha momwe zingafunikire. Mwachitsanzo, ngati timalimbikitsa 1 chikho cha sipinachi, mutha kusintha 1 chikho kale, letesi, kapena masamba ena.

Tsiku 1

Chakudya cham'mawa: Tirigu ndi zipatso

  • 1 chikho chambewu yambewu, chimanga chambiri, monga oatmeal, ndi makapu 1 mpaka 2 zipatso zabwino. Tumikirani ndi chikho chimodzi cha mkaka wopanda shuga, wopanda mafuta ambiri kapena wopanda mkaka kapena mkaka wopanda mkaka wosankha. Mbewu zina zamtundu wapamwamba zimaphatikizira tirigu wonyezimira komanso chimanga chopangidwa ndi chinangwa. Phatikizanipo mapuloteni kapena mafuta athanzi kuti mukhalebe okhutira, ndikusankha zosankha zochepera shuga.

Chakudya: Quinoa tabbouleh

  • 1 chikho kuphatikiza apulo limodzi ndi chingwe chimodzi chachingwe. Mutha kupanga tabbouleh nthawi isanakwane, kukonzekera chakudya chamasana mawa!

Chakudya chamadzulo: Wopanda mtedza wopanda pake

  • Kutumikiridwa kwa pad pad thai. Pezani Chinsinsi!

Chotupitsa (nthawi iliyonse):

  • 1/4 chikho cha kusakaniza kapena amondi

Tsiku 2

Chakudya cham'mawa: Maphikidwe a dzira la Veggie

  • Mazira awiri atsekemera ndi chikho chimodzi chodulidwa sipinachi, phwetekere limodzi lalikulu, ndi 1/2 chikho bowa. Sakanizani mu 1/4 chikho cha mozzarella tchizi musanatumikire.

Chakudya: Quinoa tabbouleh

  • 1 chikho quinoa tabbouleh (zotsalira kuyambira dzulo) ndi 3 oz. nkhuku yophika, yophika (kapena mapuloteni osankhidwa)

Chakudya chamadzulo: Tomato-sipinachi polenta

  • Polenta imodzi yokhala ndi tomato wokazinga ndi sipinachi. (Pangani zina kuti mukhale ndi nkhomaliro mawa.)

Chotupitsa (nthawi iliyonse):

  • 1/2 chikho cha kaloti ndi 1 tbsp. chisangalalo

Tsiku 3

Chakudya cham'mawa: Green smoothie

  • Sakanizani 1 chikho cha mkaka wa amondi kapena mkaka wina, 1 chikho chopukutira masamba akale kapena sipinachi ya mwana, nthochi imodzi yayikulu yakuda yakuda, yodulidwa mzidutswa, 1 tbsp. amondi batala kapena chiponde, 1 tbsp. Mbeu za chia kapena nthaka ya fulakesi, sinamoni ya nthaka, ndi madzi oundana awiri kapena atatu.

Chakudya chamadzulo: Tomato-sipinachi polenta

  • Mmodzi wotumizira polenta ndi tomato wokazinga ndi sipinachi (zotsala kuchokera mgonero la usiku watha)

Chakudya chamadzulo: Skinny lasagna

  • Imodzi yotentha lasagna

Chotupitsa (nthawi iliyonse):

  • Apulo limodzi ndi 1 tbsp. amondi batala

Tsiku 4

Chakudya cham'mawa: Tirigu ndi zipatso

  • 1 chikho chambewu yambewu, chimanga chambiri chokwanira ndi makapu awiri zipatso zosankha. Tumikirani ndi chikho chimodzi cha mkaka wopanda mafuta kapena wopanda mkaka wopanda mkaka kapena mkaka wopanda mkaka. Mbewu zamtundu wapamwamba zimaphatikizapo oatmeal, tirigu wopota, tirigu wopangidwa ndi chinangwa.

Chakudya chamadzulo: Saladi ya Cobb ya Zamasamba

  • Makapu apamwamba 21/2 letesi yosankha ndi 1/3 chikho nyemba za garbanzo, theka la nkhaka yodulidwa, phwetekere imodzi yaying'ono yodulidwa, kotala la avocado, dzira limodzi lolimba, ndi 11/2 tbsp. vinaigrette.

Chakudya chamadzulo: Mapuloteni, ma veggie, mbewu

  • 3 oz. wa mapuloteni ophika osankhidwa, 1 mpaka 2 makapu ophika masamba osankhidwa, ndi 1/2 chikho chophika tirigu wosankha

Chotupitsa (nthawi iliyonse):

  • Mphesa imodzi yayikulu, yaying'ono komanso yothira 1 tbsp. uchi, ndi 1/8 chikho mtedza kapena mbewu

Tsiku 5

Chakudya cham’mawa: Kudyera phala

  • Pangani chikho chimodzi cha oatmeal wophika ndi makapu awiri zipatso zomwe mungasankhe (yesani zipatso zachisanu kuti muchepetse mtengo; onjezerani mukaphika oatmeal). Kutumikira ndi chikho chimodzi cha mkaka wopanda mafuta kapena mkaka wopanda mafuta kapena mkaka wopanda mkaka.

KAPENA

Chakudya cham'mawa: Green smoothie

  • Sakanizani 1 chikho cha mkaka wa amondi kapena mkaka wina, 1 chikho chotsitsa masamba akale kapena sipinachi ya mwana, nthochi imodzi yayikulu yakuda yakuda, yodulidwa muzidutswa, 1 tbsp. amondi batala kapena chiponde, 1 tbsp. Mbeu za chia kapena nthaka ya fulakesi, sinamoni wothira nthaka, ndi madzi oundana awiri kapena atatu.

Chakudya chamasana: Kukulunga Hummus

  • Lavash imodzi (kapena kukulunga tirigu wosankha) wokhala ndi chikho cha 1/4 chikho, masamba 1 a sipinachi, 1/2 chikho cha tsabola wofiira, 1/2 chikho cha nkhaka, ndi mikate ya karoti ya 1/4. Sungani ndikusangalala!

Chakudya chamadzulo: Mapuloteni, ma veggie, mbewu

  • 3 oz. protein yophika yosankha, 1 mpaka 2 makapu ophika masamba osankhidwa, 1/2 chikho chophika tirigu wosankhidwa

Chotupitsa (nthawi iliyonse):

  • Malo omwera azakudya zonse monga Larabar kapena RXBar.

Tsiku 6

Chakudya cham'mawa: Maphikidwe a dzira la Veggie

  • Mazira awiri atsekemera ndi chikho chimodzi chodulidwa sipinachi, phwetekere limodzi lalikulu, lotsekemera, ndi 1/2 chikho bowa. Sakanizani mu 1/4 chikho cha mozzarella tchizi musanatumikire.

Chakudya chamadzulo: Turkey wosuta ndi saladi woyera wa nyemba

  • Makapu apamwamba 21/2 letesi yosankha ndi 3 oz. wa fodya wosuta wa Turkey, theka la nkhaka yodulidwa, 1/4 chikho chamzitini, nyemba zoyera, nyemba imodzi yaying'ono, mapeyala 10 ofiira opanda mbewa, 11/2 tbsp. akanadulidwa mtedza wokazinga, ndi 11/2 tbsp. vinaigrette.

Chakudya chamadzulo: Utawaleza soba Zakudyazi

  • Kutumikira (pafupifupi makapu awiri), kuphatikiza soba (buckwheat) Zakudyazi, tofu, ndi masamba ambiri

Chotupitsa (nthawi iliyonse):

  • 1/2 chikho chotentha edamame mu nyemba

Tsiku 7

Chakudya cham’mawa: Kudyera phala

  • Pangani chikho chimodzi cha oatmeal wophika ndi makapu 1 mpaka 2 chipatso chosankha (yesani zipatso zachisanu kuti muchepetse mtengo ndikuwonjezera mukaphika phala). Tumikirani ndi chikho chimodzi cha mafuta opanda mafuta kapena mkaka wopanda mkaka kapena mkaka wopanda mkaka, ndi 1/8 chikho cha mtedza kapena mbewu kapena mapuloteni / mafuta abwino.

Chakudya chamasana: Chakudya chamasana!

  • Kuti mupeze njira yopita, pitani ku Chipotle. Lembani mbale ya saladi ya burrito ndi nyemba zakuda, masamba a fajita, guacamole, chimanga cha chile salsa, ndi phwetekere salsa.

Chakudya chamadzulo: Pasitala wokoma kwambiri wa vodka

  • Chimodzi mwazakudya izi zopangira zonunkhira zokoma za vodka steak

Chotupitsa (nthawi iliyonse):

  • Chidebe chimodzi (pafupifupi 6 oz.) Cha yogurt yosalala ndi 1/2 mpaka 1 chikho cha zipatso zosakaniza ndi 1/2 tbsp. za uchi

Alex Caspero, MA, RD, ndi mlembi wa Sangalalani ndi Chidziwitso. Iyenso ndi mphunzitsi wa yoga komanso kasamalidwe ka zolemera, ndi cholinga chothandiza kuti mukhale ndi ubale wabwino ndi chakudya chanu, kuti mupeze "kulemera kwanu kosangalala" Tsatirani iye pa Twitter @alirezatalischioriginal!

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