Malingaliro Ofulumira & Opatsa Chakudya Cham'mawa

Zamkati

• Tidafunsa Mitzi Dulan, katswiri wazakudya komanso wolemba nawo Zakudya Zonse, kuti mupeze malingaliro ofulumira, opatsa thanzi a kadzutsa kwa sabata yonse yantchito.
• Mndandanda wazakudya zabwino:
• Mndandanda wazakudya zathanzi:
• Dziwani zakudya zabwino zokoma zomwe mungakonde Lachitatu mpaka Lachisanu.
• Wolemba zamankhwala wovomerezeka komanso wolemba nawo Zakudya za All-Pro Diet, Mitzi Dulan, amagawana malingaliro anu am'mawa ofulumira komanso athanzi Lachitatu mpaka Lachisanu.
• Mndandanda wazakudya zathanzi:
• Mndandanda wa zakudya zopatsa thanzi:
• Mndandanda wazakudya zathanzi:
• Onaninso za

Tidafunsa Mitzi Dulan, katswiri wazakudya komanso wolemba nawo Zakudya Zonse, kuti mupeze malingaliro ofulumira, opatsa thanzi a kadzutsa kwa sabata yonse yantchito.

Kodi mipiringidzo yambewu imakusiyirani osalimbikitsidwa - ndikutopa ndi 10 koloko? Nali vuto la Mitzi: Lingaliro lililonse lam'mawa labwino limangotenga mphindi 10 (kapena zochepera) kukonzekera ndipo liyenera kukhala lodzaza ndi michere yokwanira kuti muthane ndi m'mawa. Nazi zakudya zomwe zili zodzaza ndi zakudya zopatsa thanzi zomwe adadza nazo (blender osaphatikizidwe).

LOLEMBA

Chiritsani vuto lanu Lolemba - ndipo pewani ozizira anzanu - ndi smoothie yolimbikitsa chitetezo chamthupi. Ingoponyani zosakaniza zonse mu blender, dinani batani kenako ndikumwa njira yanu yopita ku sabata lathanzi. Zindikirani: Ngati mkaka wamba si chinthu chanu, sinthanani ndi mkaka wa soya.

Mndandanda wazakudya zabwino:

1/2 nthochi

1 chikho chachisanu zipatso

1 scoop whey protein ufa

2 kaloti

M'manja mwatsopano sipinachi mwana

1 chikho 1% mkaka organic

Kuwerengera kwa kalori: 300

LACHIWIRI

Yambani mwachangu kupewa matenda amtima ndikusunga cholesterol yanu mulingo woyenera wokhala ndi fiber yam'mawa. Onjezerani ma blueberries ochepa-gwero lalikulu la antioxidants-ku mbale yaing'ono ya oatmeal. Wiritsani dzira kwa mbali ya mapuloteni (omasuka kudula yolk).

Mndandanda wazakudya zathanzi:

1 chikho oatmeal

½ chikho blueberries

Dzira 1

Kuwerengera kwa kalori: 225

Dziwani zakudya zabwino zokoma zomwe mungakonde Lachitatu mpaka Lachisanu.

[mutu = Malingaliro ambiri a kadzutsa athanzi kuchokera kwa katswiri wazakudya komanso wolemba Mitzi Dulan.]

Wolemba zamankhwala wovomerezeka komanso wolemba nawo Zakudya za All-Pro Diet, Mitzi Dulan, amagawana malingaliro anu am'mawa ofulumira komanso athanzi Lachitatu mpaka Lachisanu.

Lachitatu

Ndi tsiku la hump! Dzipezeni nokha pakati pa zovuta zapakati pa sabata ndikulimbana kwamasamba kowonjezera mphamvu. Chakudya chofulumira ichi chimakhala chosavuta mofanana ndikutsanulira bokosi lambewu: Ingosakanizani mazira ndi mkaka mu mphika, ndikuponyeni mu poto wokutidwa ndi mafuta a mtedza, onjezerani zosakaniza zina ndikulumikiza zonsezi ndi mphanda mpaka mutakhala ndi mulu wa mazira osalala ndi nyama zamasamba.

Mndandanda wazakudya zathanzi:

Supuni 1 ya mafuta a masamba

Mazira 3 (azungu awiri ndi 1 wokhala ndi yolk)

3 supuni 1% organic mkaka

1 chikho mwatsopano mwana sipinachi

1 chikho chodulidwa tsabola (mtundu uliwonse)

Ma calories: 270

Lachinayi

Sungani dongosolo lanu logaya chakudya ndi ma probiotic - mabakiteriya "abwino" omwe amateteza m'matumbo ndikuthandizira kuthana ndi mavuto am'mimba / matumbo. Bonasi ina: Zamoyozi zitha kupewanso matenda a yisiti, kuwapangitsa kukhala oyenera pagulu lanu lazakudya. Langizo: Gwiritsani ntchito yogurt wachi Greek wopanda shuga wocheperako komanso maproteni owirikiza kawiri kuposa mankhwala wamba. Kagawani kiwi pamwamba pa mavitamini A, C ndi E - osanenapo zakumwa zina.

Mndandanda wa zakudya zopatsa thanzi:

5.3 oz Oikos Greek Yogurt

1 kiwi

Kuwerengera kwa kalori: 180

LACHISANU

Chakudya chamasana cham'mawa? Izi, sizomwe mumachita nthawi zonse. Malizitsani sabata ndi kusakaniza zowonda zomanga thupi, zipatso ndi ulusi ndi sangweji yowonda ya nyama yodzaza ndi apulo wodulidwa pang'ono. Ngati mukumva nyama yachilendo kudya chakudya cham'mawa, ganizirani izi: Magawo ochepa omwe alibe mafuta amakhala athanzi kwambiri kuposa slab ya nyama yankhumba. Ichi ndi chakudya chabwino popita, chifukwa chake sungani mu chikwama chanu ngati mukuchedwa.

Mndandanda wazakudya zathanzi:

Mkate wa Sandwich Wonse wa Oroweat (woonda)

3 magawo ang'onoang'ono opangidwa ndi ham

Supuni 2 tiyi ya mayo

1 apulo

Ma calories: 250

Onaninso za