Maphikidwe 6 Othandizira Kukulitsa kagayidwe Kanu Kabwino

Zamkati

• Momwe basiketi yolimbikitsira thupi imawoneka
• Panga
• Mapuloteni
• Zakudya zamatumba
• Zonunkhira ndi mafuta
  
• Salimoni wokhala ndi glaze wabuluu
• Zosakaniza:
• Mayendedwe:
• Nkhuku ndi mabulosi odulidwa saladi
• Zosakaniza:
• Mayendedwe
• Kale ndi butternut squash saladi ndi quinoa
• Zosakaniza:
• Mayendedwe:
• Makapu a batala wa chokoleti wakuda
• Zosakaniza
• Mayendedwe
• Ma metabolism awiri opatsa mphamvu
• Matcha smoothie
• Zosakaniza:
• Mayendedwe:
• Mtedza batala ndi odzola smoothie
• Zosakaniza:
• Mayendedwe:
• Momwe mungakwaniritsire zosowa za thupi lanu
• 1. Muzichita masewera olimbitsa thupi pafupipafupi
• 2. Muzitsatira mapuloteni
• 3. Pewani kuchepetsa kudya kwa kalori
• Zizindikiro thupi lanu limakhala lofooka
  

Yambitsani kagayidwe kanu sabata ino

Mwinamwake mudamvapo za kudya zakudya zabwino zamagetsi, koma kodi ubale wa chakudya-metabolism umagwira ntchito motani? Zakudya sizongolimbikitsa kukula kwa minofu kapena kupereka mphamvu kuti muwonetsetse kuti mukuwotcha mafuta.

Pali magawo ambiri amomwe maubalewa amagwirira ntchito, mpaka njira zonse zosaoneka zomwe thupi lanu limadya chakudya chanu. Kupatula kutafuna, pomwe thupi lanu limanyamula, kukumba, komanso kuyamwa zomwe mumadya (kuphatikiza, kusunga mafuta), zikuyikabe kagayidwe kanu kagwiritsidwe ntchito.

Ganizirani za thupi lanu ngati galimoto. Kuyenda kwanu bwino kumadalira pazinthu zingapo: ndi zaka zingati (zaka zanu), mumatulutsa kangati (zolimbitsa thupi), kusamalira ziwalo zake (minofu), ndi gasi (chakudya).

Ndipo monga momwe mpweya wabwino womwe umadutsa mgalimoto ungakhudzire kuyenda kwake, mtundu wa chakudya chomwe ungadye ungakhudze momwe thupi lanu limayendera.

Metabolism imalongosola njira zamankhwala zomwe zimachitika mthupi lanu kuti mukhalebe ndi moyo komanso kukhala bwino. Zimapangitsanso kuchuluka kwa zopatsa mphamvu zomwe mumawotcha tsiku limodzi. Ngati thupi lanu limagaya chakudya mwachangu, limatentha ma calories msanga. Ndipo mosiyana ndi kuchepa kwa thupi. Tikamakalamba, timachedwetsa mayina athu omwe amachititsa kuti njirazi zisachedwe.

Izi sizikutanthauza kuti muyenera kungodya zakudya zonse kapena kukhala ndi chakudya chokhwima. Kupatula apo, kudya chakudya chomwecho masiku 30 kumatha kupangitsa thupi lanu kumva ulesi kapena kuwononga ubale wanu ndi chakudya. Zimangotanthauza kuti kuchepa kwa thupi kwanu kungapindule chifukwa chogwiritsa ntchito zakudya zapamwamba kwambiri.

Ngati mwakonzeka kupatsa thupi lanu chakudya chotsitsimutsa chabwino, tsatirani mndandanda wathu wamalonda kwa sabata. Apa ndikuphika mphepo yamkuntho kukhitchini kuti kagayidwe kanu kagwiritsidwe kazigwire bwino ntchito.

Momwe basiketi yolimbikitsira thupi imawoneka

Zosakaniza izi zidasankhidwa m'malingaliro kuti mukhale osinthasintha, okwera mtengo, komanso osavuta - kutanthauza kuti ngati mukufuna kukwapula maphikidwe anu opatsa thanzi, opatsa mphamvu, mutha!

M'munsimu muli zosakaniza zomwe mungasungireko chakudya chanu, koma tikupangira kuti muzipanganso (kapena katatu) ndikukonzekera kutsogolo kuti musadandaule zazomwe mungadye sabata yonse!

Panga

• mabulosi abulu
• rasipiberi
• kale
• chisanadze chodulira sikwashi
• anyezi woyera
• romaine
• mandimu

Mapuloteni

• Salimoni
• nkhuku

Zakudya zamatumba

• mapulo manyuchi
• Mpiru wa Dijon
• mafuta avocado
• vinyo wofiira vinaigrette
• pecans
• cranberries zouma
• bala chokoleti chakuda
• Kutulutsa vanila
• kokonati batala
• matcha ufa

Zonunkhira ndi mafuta

• mchere
• tsabola
• zonse
• ginger

Salimoni wokhala ndi glaze wabuluu

Zakudya zina zokoma kwambiri ndizomwe zimapanga kununkhira kwamphamvu ndi pang'ono pokha zosakaniza.

Chakudyachi chimatenga kukoma kwatsopano kwa nsomba zakutchire ndikuziika pamwamba ndi kukoma kwa mabulosi abulu. Onjezerani zowonjezera zingapo kuti mubweretse zonse pamodzi ndipo mumakhala ndi mbale yayikulu yokongola komanso yokoma.

Katumikira: 2

Nthawi: Mphindi 20

Zosakaniza:

• nsomba imodzi yokha ya nsomba ya 8-ounce yakutchire
• madzi a mandimu 1/2
• 1 chikho blueberries
• 1 tbsp. mapulo manyuchi
• 1 tsp. zonse
• 1 tsp. ginger

Mayendedwe:

1. Sakanizani uvuni ku 400ºF.
2. Pa pepala lophika lokhala ndi zikopa, onjezerani mbali ya khungu la salimoni.
3. Finyani madzi a mandimu pa nsomba, kuwaza mchere ndi tsabola kuti mulawe, ndi kuphika kwa mphindi 15 kapena mpaka nsomba zituluka mosavuta ndi mphanda.
4. Pamene nsomba ikuphika, onjezerani ma blueberries ndi mazira a mapulo ku mphika wawung'ono pamoto wochepa kwambiri ndikugwedeza nthawi zina. Lolani chisakanizocho kuti chiimire mpaka madzi atachepetsedwa ndi theka.
5. Chotsani kutentha ndikugwedeza mu allspice ndi ginger.
6. Gawani salimoni modekha ndikukweza pamwamba ndi mabulosi abulu.
7. Kutumikira ndi mbali ya kolifulawa mpunga kapena saladi ndikusangalala!

Nkhuku ndi mabulosi odulidwa saladi

Chofunikira pakupanga saladi wabwino ndikungolinganiza osati kuchuluka kwa zosakaniza, komanso zonunkhira. Ndi saladi iyi, kununkhira kokoma kokometsera nkhuku bwino ndi acidity wowala wa zipatso.

Mutatha kusakaniza izi pamodzi ndi zinthu zina zingapo pamwamba pa bedi lamaroma, muli ndi saladi woyenera bwino wokhala ndi mitundu yosiyanasiyana mosakayikira yosangalatsa masamba anu ndikukwaniritsa njala yanu.

Katumikira: 2

Nthawi: Mphindi 40

Zosakaniza:

• Mabere awiri opanda nkhuku, opanda khungu
• Makapu 3-4 a romaine, odulidwa
• 1/4 anyezi woyera, atadulidwa
• 1 chikho blueberries
• 1 chikho raspberries
• 1/4 chikho chowuma cranberries
• 1/4 chikho pecans, chodulidwa

Kwa vinaigrette:

• 1 tsp. Dijon
• 1 / 2-1 tbsp. mafuta avocado
• 1/2 tbsp. vinyo wofiira vinaigrette
• mchere wamchere ndi tsabola, kulawa

Mayendedwe

1. Sakanizani uvuni ku 350ºF.
2. Pepala lophika lokhala ndi zikopa, onjezerani mawere a nkhuku ndikuphika kwa mphindi 35 kapena mpaka nkhuku ifike kutentha kwa mkati mwa 165ºF.
3. Pamene nkhuku ikuphika, onjezerani zonse za vinaigrette mu liwiro la blender, kuphatikiza mpaka mutagwirizana.
4. Nkhuku ikangomaliza kuphika, iduleni m'mabwalo ndikuiyika pambali.
5. Mu mbale yayikulu, onjezani romaine, nkhuku, zipatso, ma pecans, ndi anyezi oyera ndikuthira zovala. Gwiritsani ntchito kuphatikiza, kutumikira, ndi kusangalala!

Kale ndi butternut squash saladi ndi quinoa

Kaya mukufuna appetizer kapena entree, saladi wakale ndi butternut squash ndi mbale yabwino kwambiri yothetsera zowawa zanu za njala ndikupatsanso thupi lanu zakudya zofunikira. Ndikosavuta kupanga ndikusunga bwino zotsalira kapena kukonzekera chakudya sabata yanu yonse.

Katumikira: 2

Nthawi: Mphindi 40

Zosakaniza:

• 1 chikho quinoa, yophika m'madzi kapena msuzi wa nkhuku
• Makapu awiri kale, osisita
• Makapu awiri butternut squash, pre-cut

Kwa vinaigrette:

• 1/2 tsp. Dijon
• 1/2 tbsp. mapulo manyuchi
• 1/2 tbsp. mafuta avocado
• 1/2 tsp. vinyo wofiira vinaigrette

Mayendedwe:

1. Sakanizani uvuni ku 400ºF.
2. Pepala lophika lokhala ndi zikopa, onjezerani sikwashi yamphongo ndikuphika kwa mphindi 30, kapena mpaka foloko.
3. Pomwe squash ya butternut ikuphika, onjezerani zosakaniza zonse za vinaigrette mu liwiro la blender, kuphatikiza mpaka kuphatikizana bwino.
4. Mu mbale yapakatikati, onjezerani kale, piritsani mavalidwe, ndikusisita awiriwo mpaka atakwatirana. Ikani mu furiji mpaka mutakonzeka kuigwiritsa ntchito.
5. Msuzi wa butternut ukatha kuphika, tulutsani mbale ziwiri ndikugawa moyenera kale ndi quinoa, kenako onjezani sikwashi. Malangizo Okhudzana ndi Zakudya (pa kutumikira)

Makapu a batala wa chokoleti wakuda

Mukamaliza chakudya chamadzulo, mosakayikira mupeza chilakolakocho chowonjezera chakudya chokoma ndikuchotsa chakudya. Yankho labwino kwambiri ndi awa makapu amdima a chokoleti akuda.

Zakudya zazikuluzikuluzi zimapereka bwino pakati pa chokoleti chamdima ndi matcha ndipo zimakhutiritsa mpaka kumapeto kwa chakudyacho.

Katumikira: 2

Nthawi: Mphindi 30

Zosakaniza

• chokoleti chobiriwira cha 3.5-ounce (80% kapena kuposa)
• 1 tbsp. mafuta a kokonati
• 1/2 tsp. Kutulutsa vanila (osamwa mowa)
• 1 tbsp. mapulo manyuchi
• 1 scoop matcha ufa
• 1/4 chikho cha batala wa kokonati, wasungunuka

Mayendedwe

1. Mu mphika wawung'ono pamsana-wochepa kutentha, sungunulani chokoleti ndi mafuta a kokonati.
2. Mukasungunuka, chotsani kutentha ndikuyambitsa vanila.
3. Thirani theka la chisakanizo mu poto ya mini-muffin ndikuyika mufiriji.
4. Mu mbale yosakanikirana yikani batala wa kokonati, madzi a mapulo, ndi matcha powder, oyambitsa palimodzi mpaka phala lipangidwe (onjezerani ufa wa matcha ngati kuli kofunikira).
5. Chotsani muffin pan kuchokera mufiriji ndikugawa chimodzimodzi matcha phala, kenako pamwamba ndi chokoleti chotsalira. Bweretsani mufiriji kapena firiji mpaka itakonzeka kapena itadulidwa!

Ma metabolism awiri opatsa mphamvu

Ngati mukufuna kupititsa patsogolo mapangidwe anu okhudzana ndi kagayidwe kazakudya, ma smoothies nthawi zonse amakhala chakudya cham'mawa kapena chotupitsa!

Matcha smoothie

Katumikira: 2

Nthawi: Mphindi 5

Zosakaniza:

• Makapu atatu mkaka wosankha
• 2 amatenga ufa wa matcha
• 2 tsp. mapulo manyuchi
• 1/4 tsp. Kutulutsa vanila
• 1-2 makapu ayezi

Mayendedwe:

1. Onjezerani zopangira zonse ku blender yothamanga kwambiri, kuphatikiza mpaka mutaphatikizana bwino.
2. Malangizo Okhudzana ndi Zakudya (pa kutumikira)

Mtedza batala ndi odzola smoothie

Katumikira: 2

Nthawi: Mphindi 5

Zosakaniza:

• Makapu atatu mkaka wosankha
• 1 tbsp. mtedza batala wosankha
• Nthochi 1 yachisanu
• 1/2 chikho cha blueberries
• 1/2 chikho raspberries
• 1 1/2 tsp. fulakesi yapansi (zosankha *)
• 1 1/2 tsp. madzi a mapulo (zosankha *)

Mayendedwe:

1. Onjezerani zosakaniza zonse pa blender yothamanga kwambiri, ndikuphatikizana mpaka mutagwirizanitsidwa bwino.
2. Malangizo Okhudzana ndi Zakudya (pa kutumikira)

Momwe mungakwaniritsire zosowa za thupi lanu

1. Muzichita masewera olimbitsa thupi pafupipafupi

Kupatula kusintha kwakadyedwe, zizolowezi za moyo ndizofunikira kwambiri pakukulitsa kagayidwe kanu. Monga tanenera kale, kuchita masewera olimbitsa thupi komanso minofu kumatha kupatsa mphamvu metabolism.

Ngakhale kungoyenda kapena kuthamanga pafupipafupi kwa mphindi 20-30 kawiri kapena katatu pasabata kumatha kukhala ndi gawo lalikulu pamagetsi anu.

2. Muzitsatira mapuloteni

Kupatsa mphamvu thupi lanu ndi zakudya zoyenera ndikusintha kwamasewera. Chimodzi mwazakudya zomwe ndimapuloteni.

Mapuloteni amakulitsa kuchuluka kwa kagayidwe kanu ndi. Mukadya chakudya ndi mapuloteni, akukupatsani mphamvu komanso kukuthandizani kuti mukhale okwanira kwa nthawi yayitali, yomwe imathandiza.

3. Pewani kuchepetsa kudya kwa kalori

Anthu ambiri amakhulupirira kuti kuchepetsa kudya kwa caloric kwa nthawi yayitali kumapangitsa kuti muchepetse kunenepa kwambiri.

Ngakhale izi zitha kukhala zowona, zomwe sakudziwa ndikuti atha kukhala pachiwopsezo cha kuchuluka kwaumoyo, kuphatikizapo kuchepa kwa kagayidwe kake.

Zizindikiro thupi lanu limakhala lofooka

• kunenepa kapena kulephera kuonda
• kutopa
• mutu wambiri
• otsika libido
• khungu lowuma
• chifunga chaubongo
• kutayika tsitsi

Ndikofunika kuzindikira kuti ngati mukukumana ndi zina mwazizindikirozi, nthawi zonse muyenera kufunsa omwe akukuthandizani! Kukhala ndi chimodzi kapena zingapo mwazimenezi kumatha kudziwika kuti metabolic syndrome, zomwe zimawonjezera chiopsezo chanu cha matenda akulu monga matenda amtima, sitiroko, kapena matenda ashuga.

Pankhani yothandizira matenda amadzimadzi, dokotala wanu nthawi zambiri amalimbikitsa kusintha kwa moyo. Kupita ndi mndandanda wazogulitsayu kungakhale poyambira kwabwino!

Ayla Sadler ndi wojambula zithunzi, wolemba, wopanga mapulogalamu, komanso wolemba yemwe wagwirapo ntchito ndi makampani ambiri otsogola pantchito zathanzi. Pakadali pano amakhala ku Nashville, Tennessee, ndi amuna awo ndi mwana wawo wamwamuna. Akakhala kuti sanakhitchini kapena kuseri kwa kamera, mutha kumamupeza akugunda mzindawo ndi mwana wake wamwamuna. Mutha kupeza zambiri za ntchito yake Pano.