Ndondomeko Yanu Yotsatsa Sabata Lamlungu

Zamkati

• Tsiku lililonse
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Onaninso za

Mapeto a sabata amapangidwira kupumula-ndipo, kwa ambiri, kumasula zakudya zawo, makamaka kumapeto kwa sabata. Ndi ola losangalala Lachisanu, phwando Loweruka, brunch Lamlungu, ndi makanema, madyerero, maulendo (moni, kuyendetsa pagalimoto), ndi ena oponyedwa muzosakanikirana, ngakhale wodya wathanzi zimawavuta kukhalabe pamzere.

Tsoka ilo zonse zochulukirapo-monga ma carbs, mafuta, mchere, shuga, ndi mowa-zimatha kukupangitsani kumva kukhala otupa, otopa, anjala, komanso olakwa. Chifukwa chake bwerani tsiku lanu loyamba kubwerera kuntchito, perekani thupi lanu zomwe likufuna kuti mukhazikitsenso mgwirizano wathanzi.

Dongosolo lamasiku anayi ili ndi zakudya zopatsa thanzi zopatsa mavitamini, michere, fiber, ndi michere ina kuti zithetse zonse zomwe zidachitika kumapeto kwa sabata. Sichiphaso chaulere chopita ku nkhumba zonse pamasiku opumira, koma zikuthandizani kuti muchepetse kukhudzidwa mukangopitilira.

Tsiku lililonse

Zamadzimadzi ndizofunikira chifukwa mchere wowonjezera, shuga, ndi mowa zimatha kuwononga thupi lanu. Yambani tsikulo ndi kapu yamadzi yayitali kapena kapu yotentha yamtundu uliwonse wa tiyi, kenako imwani tsiku lonse, kutsata ma ola 64 mpaka 100 kuti muchotse zoipazo kuyambira kumapeto kwa sabata.

Konzekerani kudya zakudya zitatu, ndi chakudya chamasana maola anayi mutatha kadzutsa ndi chakudya chamadzulo pakati pa 6 ndi 7. Yang'anani pa zakudya zopatsa thanzi zomwe zimakhala zochepa koma zimakhala ndi mavitamini ndi mchere wambiri kuyambira kumapeto kwa sabata zimakhala zosiyana: zopatsa mphamvu zambiri komanso zochepa. -chakudya.

Khalani ndi chakudya chamadzulo cha m'ma 4 koloko masana. wa ufa wobiriwira wobiriwira wosakanizidwa m'madzi kapena smoothie. Yang'anani imodzi (monga Greens Plus) yomwe ili ndi masamba am'nyanja, ma probiotics, udzu, ndi michere yomwe ingathandize kugaya chakudya. Muthanso kukhala ndi chakudya chokwanira mutadya chakudya chamadzulo ngati muli ndi njala.

Tengani multivitamin, ndipo pa chakudya chilichonse perekani 1,000-milligram omega-3 yowonjezera, yomwe ingathandize kuchepetsa kutupa komwe kungayambike chifukwa cha kudya kosauka. (Lankhulani ndi dokotala wanu poyamba ngati mukumwa mankhwala aliwonse chifukwa omega-3s angagwirizane ndi mankhwala ena.)

Lolemba

Pa chakudya chilichonse, gawani mbale yanu kuti theka la mapuloteni ndi theka osakhala wowuma veggies-carbs ndi oletsedwa popeza zakudya zambiri zamlungu zimadzazidwa ndi ma carbs osinthidwa.

Menyu Yachitsanzo

Podzuka: 10 ounces madzi ofunda ndi mandimu

Chakudya cham'mawa: Mazira ndi sipinachi ndi phwetekere; 8 ma ounces tiyi wobiriwira

M'mawa wonse: 24 ounces madzi

Chakudya chamasana: Salmon avocado saladi ndi mandimu ndi mafuta a azitona; 8 ounces tiyi wa rooibos

Zakudya zoziziritsa kukhosi: Chakumwa chobiriwira chobiriwira chophatikiza ndi ma ola 16

Chakudya chamadzulo: Mchenga wokhala ndi almond wokhala ndi madzi, katsitsumzukwa, ndi tsabola wachikasu; 8 ounces tiyi wa iced

Chotupitsa usiku: Selari ndi batala ya amondi; Ma ouniki 4 mpaka 8 madzi

Lachiwiri

Khalani phunziroli ndi pulani ya Lolemba, koma masulani pang'ono ndikuphatikizira mkaka ndi zipatso kuti mugwiritse ntchito mavitamini, michere, ndi mapuloteni osiyanasiyana. Zipatso zamadzi ochuluka, zokhala ndi ulusi wambiri monga zipatso, manyumwa, mapeyala, cantaloupe, azitona, ndi mapeyala zidzathandiza kuyeretsa matumbo anu ndi kubwezeretsa dongosolo lanu la m’mimba, pamene mkaka uli ndi mavitamini a B, calcium, ndi vitamini D, zonse. zomwe mwina simunachitepo kumapeto kwa sabata. Zosankha zabwino kwambiri ndi kefir, yogurt yosavuta yachi Greek, kanyumba tchizi, mozzarella tchizi, tchizi cha Parmesan, ndi batala, ndipo organic ndiye abwino kwambiri. Pazakudya, mudzaze mbale yanu ndi gawo limodzi mwa magawo anayi a protein, gawo limodzi mwa magawo anayi a zipatso, ndi theka la masamba osakhuthala.

Zitsanzo Menyu

Akadzuka: 10 ounces wobiriwira tiyi

Chakudya cham'mawa: Kanyumba kanyumba kapena yogurt yosalala yachi Greek yokhala ndi mabulosi abulu, ma almond, ndi fulakesi kapena mbewu za chia; 8 ounces madzi ndi kagawo lalanje

M'mawa wonse: 24 ounces madzi ndi nkhaka ndi tchire kapena zitsamba zilizonse

Chakudya chamasana: Msuzi wamasamba wokhala ndi saladi wa tuna, nkhaka yodulidwa, ndi maolivi; 8 ounces iced rooibos tiyi

Zakudya zoziziritsa kukhosi: Ufa wachakumwa chobiriwira wothira madzi ma ounces 16

Chakudya chamadzulo: Turkey wokazinga, tsabola belu, bowa, ndi tomato shish kebab ndi bok choy ndi kolifulawa phala; 8 ounces madzi ndi mandimu

Chakudya chamadzulo: Kaloti ndi hummus; Ma ouniki 4 mpaka 8 madzi

Lachitatu

Masiku ano mutha kuwonjezera zowuma zathanzi, monga nyemba, mpunga wabulauni, ndi mbatata, pazakudya, koma kumamatira kukula kwa theka la chikho. Mbale yanu iyenera kukhala kotala kotala, kotala limodzi, ndi theka masamba osakhuthala.

Menyu Yachitsanzo

Akadzuka: 10 ma ounces tiyi wa oolong

Chakudya cham'mawa: Salmon wosuta ndi tomato wodulidwa, avocado, ndi anyezi; 8 ounces madzi

M'mawa wonse: Ma ola 24 amaunditsa madzi osakaniza ndi rasipiberi

Chakudya chamasana: Burger ya ng'ombe ya udzu (yopanda bun) yokhala ndi mbatata yophikidwa ndi mpiru ndi saladi yam'mbali; 8 ounces madzi ofunda ndi mandimu

Zakudya zoziziritsa kukhosi: Ufa wachakumwa chobiriwira wothira madzi ma ounces 16

Chakudya chamadzulo: Nkhuku ya mandimu yokazinga ndi broccoli ndi mpunga wofiirira; 8 ma ounces tiyi woyera

Chakudya chamadzulo: Mbeu za mpendadzuwa ndi mtedza; 4 mpaka 8 ounces madzi

Lachinayi

Lero liyenera kukhala tsiku "lopepuka" pokonzekera sabata. Ngati mukudziwa kuti muponya chopukutira pakudya bwino masiku angapo otsatira, tsatirani dongosolo Lolemba (zamapuloteni ndi masamba osakhuthala). Ngati sabata lanu silikhala loipa kwambiri, tsatirani malangizo a Lachiwiri kapena Lachitatu. Izi zidzakupatsani zofunikira pakuyamba mutu pakuganizira zakudya zomwe zikubwera mosapitirira malire.

Zitsanzo Menyu

Akadzuka: Madzi oundana 16 osakoma ndi madzi

Chakudya cham'mawa: Peanut butter kapena guacamole celery boti; 8 ma ounces tiyi wazitsamba

M'mawa wonse: 24 ounces madzi ndi mandimu

Chakudya chamasana: Turkey saladi ndi mphodza; 8 ounces madzi

Zakudya zoziziritsa kukhosi: Ufa wachakumwa chobiriwira wothira madzi ma ounces 16

Chakudya chamadzulo: Halibut yokhala ndi sipinachi yowotcha ndi apulo wa sinamoni wophika; 8 ounces tiyi wa iced

Chotupitsa usiku: Greek yogurt ndi walnuts; 4 mpaka 8 ounces madzi a sitiroberi

Onaninso za