UKatie Dunlop Wothando Sweat Fitness Ukwabelana noLuhlu lwaKhe lweeVenkile zeVeki-kwaye uye kwiRinipe Recipe

Umxholo

• Isifundo #1: Ukutya okunempilo kunokuba mnandi.
• Isifundo # 2: Yiya kwivenkile yokutya kunye nesicwangciso.
• Isifundo # 3: Yakha ukutya malunga neeproteni ezibhityileyo, ii-carbs ezisempilweni kunye namafutha, kunye nemifuno.
• Uphengululo lwe

UKatie Dunlop ufunde lukhulu malunga nesondlo kule minyaka idlulileyo. "Malunga neminyaka eli-10 eyadlulayo, ndandiphila ubomi obungenampilo," ukhumbula umqeqeshi nomphembeleli. Izinto awayecinga ukuba zisempilweni ubukhulu becala zineeleyibhile ezinjengokuthi "ayinaswekile," "icall ephantsi," kunye "ayinamafutha." Kodwa ekugqibeleni, uDunlop waqonda ukuba oku kutya kwakungamenzi ukuba azive emkhulu kangaka.

Ngoku, umbono wakhe utshintshe ngokupheleleyo. "'Impilo' kwaye oko kuthetha ukuthini kum itshintshile ngokupheleleyo. Ndiye ndaba yinto eninzi ehambelanayo nento evakalelwa kakuhle emzimbeni wam kwaye ndizama ukuphulaphula indlela ephendula ngayo," kusho uDunlop. Kwakungolu lwazi ukuba uDunlop wakwazi ukuphulukana neeponti ezingama-45-kwaye wayigcina. (Ngenxa yokuba une-hypothyroidism, enokubangela ukutyeba, ukunikela ingqalelo kwindlela iintlobo ezahlukeneyo zokutya ezimenza azive zinjalo-kwaye-ngakumbi kubalulekile.)

Ngaba ifilosofi yakhe yokutya esempilweni ngoku? "Ngokwenene malunga nokuzalisa umzimba wam ngokutya okupheleleyo kunye nezithako zangempela, kunye nokuqinisekisa ukuba ndiqaphela ngononophelo indlela ukutya okwahlukileyo okuchaphazela ngayo amanqanaba am amandla," uyachaza. "Emva koko, ndenza uhlengahlengiso ngokufanelekileyo." Ngaphambi, zifundo ezintathu eziphambili azifundileyo, kunye nendlela yokuzibeka ukuba zisebenze ngokwakho.

Isifundo #1: Ukutya okunempilo kunokuba mnandi.

“Ndicinga ukuba abantu abaninzi bacinga ukuba into esempilweni ayizukungcamla,” utshilo uDunlop. Kodwa oko kwakungenakuba ngaphezu kwenyaniso. "Kum, ibikukufunda ngenene ukuba ungazenzela njani. Njengokuba usitya ukutya okunempilo nokukulungeleyo, izinto ozithandayo ziyatshintsha. Kodwa kwakhona, unokufumana incasa engako kwimifuno kunye nokutya okwenene okunamaxesha onyaka kunye Oku kutya ndikutyayo kumnandi kunencasa ebendiyitya ngaphambili.

Isifundo # 2: Yiya kwivenkile yokutya kunye nesicwangciso.

Kwezi ntsuku, iDunlop igcina itoni yokutya okusisiseko ukuze ukhetho olusempilweni lufumaneke lula. Kwaye akaze afike kwivenkile yokutya ngaphandle koluhlu. Ngale ndlela, unokuqinisekisa ukuba uhlala endleleni.

"Ngapha koko, ndizama ukuthenga i-perimeter, kuba kulapho uzakufumana khona izinto ezisempilweni kunye nezithako zokutya okupheleleyo kwiindawo ezininzi zokutya," utshilo. "Emva koko xa ndingena kwii-aisles, ndinolu luhlu kwaye ndiyazi into endiyidingayo-ngoko andinakukwazi ukubamba ezo ngxowa ze-chips ezingahleliwe."

Ngaba ujonge uluhlu oluncinci lwe-inspo? Nazi ezinye zezinto odla ngokuzifumana kuluhlu lwegrosari lukaDunlop:

• Uninzi lwemifuno: "Imifuno yinombolo yam yokuqala. Ndihlala ndifumana izinto ezinjenge-celery kunye ne-asparagus."
• Isalmon, inkukhu kunye neturkey: Uyakuthanda ukudibanisa kunye neeproteni ezahlukeneyo.
• Amaqanda abilisiwe aphekiweyo: "Ezi zinto zenza kube lula ukuba nomthombo weprotein okhawulezayo olungele ukuhamba."
• Ibhotolo yealmond kunye nebhotolo yecashew: "Ungazifaka ezi smoothies, kwi thowusti, okanye ubhake kunye nazo."
• Iiavokhado: "Iavokhado lelinye lamafutha endiwathandayo asempilweni. Unokwenza okuninzi ngawo."
• Iiparmesan crisps: Uzisebenzisa njenge-topping yesaladi.
• Iintlanzi zaseTurkey"" Ndihlala ndizithanda ezi zinto zokutya. Kubalulekile ukuba ujonge ezo zingafakwanga iswekile. Kodwa zilungile zineeprothini. "
• Iibhatata.

Isifundo # 3: Yakha ukutya malunga neeproteni ezibhityileyo, ii-carbs ezisempilweni kunye namafutha, kunye nemifuno.

"Kuzo zonke izidlo zam, ndizama ukufaka amanqatha asempilweni, iprotheni esempilweni, icarb esempilweni, kunye nemifuno," ucacisa uDunlop. Le template isebenza nantoni na ukusuka kwi-tacos ukuya kwi-smoothie. Umzekelo, kwi-smoothie, unokusebenzisa ubisi lwe-nut, ibhotolo ye-almond, amajikijolo, isipinashi kunye neprotein powder. Ngamanye amaxesha, ndiyakongeza ikomityi ye-oats enesiqingatha, utshilo.

Kakade ke, eyona nto ibalulekileyo kukuzifumanela ulungelelwano olusempilweni, kwaye oko kuya kuba ngumntu ngamnye kumntu ngamnye, ugxininisa. Ukugcwalisa ipleyiti yakho ngezi zinto zingundoqo kubalulekile, kodwa uya kukwazi ukonwabela ezinye izinto ezingenatyala, utshilo uDunlop.

Sebenzisa le fomyula yokutya, uDunlop uthi uphosa isaladi kunye nezitya zokutya okuziinkozo rhoqo.

Nantsi indlela yokubetha enye yeentandokazi zakhe: Isaladi yeChickpea eqhotsiweyo egalelwe i-Creamy Ranch yokunxiba.

Izithako:

• Isandla esikhulu semifuno exubileyo
• Utamatisi weCherry, usikiwe
• Irayisi ebomvu ephekiweyo
• Iertyisi eziqhotsiweyo, zithengwe evenkileni okanye zenziwe ekhaya
• 1-2 amacephe e-avokhado, asikiwe
• Ukukhetha okunempilo Ukunxiba amandla okunxiba iRanch Creamy

Imikhombandlela:

1. Ukufudumala irayisi, ukuba unqwenela.
2. Beka imifuno edibeneyo kwisitya. Iitamatisi zomaleko, irayisi emdaka, ii-chickpeas, kunye ne-avocado ngaphezulu.
3. Gqibezela ngokugqoka isaladi.

Uphengululo lwe