Isicwangciso sokutya seentsuku ezisi-7 sokuLahla kobunzima ukusuka 'kwesona siLahlisi siKhulu'

Umxholo

• Isicwangciso sokutya seentsuku ezi-7 sokuThoba umzimba
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Uphengululo lwe

Kanye xa ufuna ukuva oku: Akuyomfuneko ukuba unciphise umzimba. Hayi ukonwaba. Hayi ukuthandana. Hayi ukufumana umsebenzi wamaphupha akho. Ukuba ufuna ukunciphisa umzimba ukuze ube sempilweni? Kakhulu. Yazi nje ukuba ubungakanani bomzimba ayisosiphelo-konke, yiba-konke kukumisela impilo yakho. Ukuziva ulungile kwaye unakekela umzimba wakho yinjongo-kwaye oko kunokujongeka njengezinto ezininzi ezahlukeneyo.

Kodwa ukuba ufuna ukwenza utshintsho olunempilo kwindlela otya ngayo okanye ukuba ufuna ukulahlekelwa ngamafutha athile, ukuzibophelela kwisicwangciso sokutya kunokunceda ngokwenene.

Ukukunceda ukuba uqalise,Eyona mpazamo inkulu Isazi sezondlo uCheryl Forberg, RD, uyile le ndlela yokutya yeentsuku ezisixhenxe yokunciphisa umzimba, efana naleyo inceda abo bakhuphisana nabo ukuba baphantsi. Ngesi sicwangciso kulula ukusilandela, uqinisekile ukuba uya kuziva uhlaziyekile kwaye unciphise umzimba (ukuba uyafuna!) kungekudala. (Ufuna isicwangciso eside? Zama i-30-Day Clean-ish Eating Challenge.)

Isicwangciso sokutya seentsuku ezi-7 sokuThoba umzimba

Oku akusikho ukutya kokuncitshiswa: Uya kutya izidlo ezithathu kunye namaqebengwana amabini ngemini, kunye nesitya ngasinye sipakisha ibhalansi yokuzalisa iipesenti ezingama-45 zeecarbohydrate, iipesenti ezingama-30 zeprotheyini, kunye neepesenti ezingama-25 zamafutha asempilweni. (Ngakumbi apha: Yonke into omawuyazi malunga nokubala iiMacros zakho) Xa kufikwa kwiziselo, uForberg ucebisa ukuba ubambelele kwizinto ezingakhethiyo nezisezantsi njengekofu, iti kunye namanzi.

Kwaye ukukhawulezisa ukunciphisa umzimba kunye nokwakha umzimba osempilweni kwaye womelele, Eyona mpazamo inkulu Umqeqeshi uBob Harper ucebisa ukwenza umthambo kangangemizuzu engama-60 ukuya kwengama-90 amaxesha amane ngeveki. (Kwakhona funda oku: Uzakhela njani eyakho iNdlela yokuSebenza ngokuLahla kobunzima)

uMvulo

Isidlo sakusasa:

• I-1/2 yekomityi yeqanda abamhlophe baqhekeza nge-1 ithisipuni yeoli yeoli, i-1 ithisipuni ye-basil eqoshiwe, 1 ithisipuni egalelwe iParmesan, kunye ne-1/2 yekomityi yekomityi yetamatisi
• Isilayidi esinye seenkozo ezigcweleyo
• 1/2 indebe blueberries
• 1 ikomityi yobisi

I-Snack:

• I-1/2 indebe ye-fat-free-free yoghurt yeGreek ene-1/4 yekomityi yamaqunube anqunqiweyo

Isidlo sasemini:

• Isaladi eyenziwe nge: 3/4 indebe ephekiweyo ye-bulgur, ii-ounces ezi-4 ezityiweyo zebele yenkukhu, icephe e-1 ecoliweyo ye-cheddar enamafutha asezantsi, ii-veggies ezicoliweyo (2 amacephe anyanisi, ikomityi ye-1/4 yekomityi ye-zucchini, i-1/2 yekomityi yentsimbi ipepile), 1 icephe le-cilantro elinqunqiweyo, kunye necephe e-1 ye-vinaigrette enamafutha aphantsi (jonga ezi ezinye iiresiphi zesitya seBuddha.)

I-Snack:

• Iipunipopu ezi-2 ze-hummus kunye ne-6 iikherothi zomntwana

Isidlo sangokuhlwa:

• Ii-ounces ezine-salmon eyosiweyo
• 1 ikomityi yerayisi yasendle kunye necephe eli-1 leeamangile ezithosiweyo
• Ikomityi ye-1 yentsana yesipinatshi somntwana kunye ne-1 ithisipuni nganye yeoyile yeoyile, iviniga yebhalsam kunye neParmesan egayiweyo
• I-1/2 indebe ye-dant cantaloupe ene-
• I-1/2 indebe zonke iziqhamo ze-raspberry sorbet kunye ne-1 ithisipuni ye-walnuts

uLwesibini

Isidlo sakusasa:

• I-3/4 indebe ye-steel-cut okanye i-oatmeal endala elungiselelwe ngamanzi; gxotha kwi-1/2 yekomityi yobisi olunamafutha
• Iikhonkco ezi-2 zesoseji yelizwe
• 1 indebe yeblueberries

I-Snack:

• 1/2 indebe ye-ricotta ye-fat-free-free-free kunye ne-1/2 yekomityi yamaqunube kunye necephe e-1 ye-pecans eqoshiwe

I-Snack:

• 1/2 indebe fat-free cottage cheese kunye 1/2 ikomityi salsa

Isidlo sangokuhlwa:

• Iturkey burger enye
• Indebe ye-3/4 yokholifulawa kunye ne-floccoli florets
• Indebe ye-3/4 irayisi emdaka
• 1 indebe yespinatshi yesaladi ngecephe elingu-1 lokukhanya kwe-balsamic vinaigrette

uLwesithathu

Isidlo sakusasa:

• I-omelet eyenziwe ngamaqanda ama-4 amhlophe kunye neqanda eli-1 elipheleleyo, i-1/4 yekomityi ye-broccoli enqunqwe, amacephe a-2 kwimbotyi nganye eqhotsiweyo engenamafutha, itswele elidayiweyo, amakhowa agayiweyo, kunye nesalsa.
• I-Quesadilla yenziwe nge-1/2 ye-tortilla yombona kunye necephe eli-1 lejack yamasi enamafutha aphantsi.
• 1/2 indebe egayiweyo ivatala

I-Snack:

• I-1/2 ikomityi ye-vanilla yoghurt engenamafutha kunye ne-apile e-1 esikiweyo kunye necephe eli-1 le-walnuts elinqunqiweyo

Isidlo sasemini:

• Isaladi yenziwe ngeekomityi ezi-2 ze-Romaine ezinqunqwe, ii-ounces ezi-4 zenkukhu eyosiweyo, i-1/2 yekomityi ye-celery enqunqiweyo, i-1/2 yekomityi ye-mushroom edayiweyo, i-2 yecephe ekhutshiweyo ye-cheddar enamafutha aphantsi, kunye necephe e-1 ye-fat Kaesar yokunxiba
• I-1 nectarine ephakathi
• 1 ikomityi yobisi

I-Snack:

• I-1 mozzarella intambo yesonka samasi engenamafutha
• 1 orenji ophakathi

Isidlo sangokuhlwa:

• Ii-ounces ze-4 ze-shrimp, egoliweyo okanye egalelwe itispuni yeoyile kunye ne-1 ithisipuni egalelwe igalikhi
• I-artichoke ephakathi, etshisiweyo
• I-1/2 indebe epheleleyo yomzala wengqolowa eneepunipoyi ezimbini ezicoliweyo zebell pepper, i-1/4 yekomityi ye-garbanzo yeembotyi, itispuni e-1 ecoliweyo ye-cilantro, kunye nepunipoon e-1 engena-honey honey

Izicwangciso zokutya okusempilweni- zenzelwe wena!

Fumana isicwangciso sokutya esimnandi ngeveki nganye ngokusekelwe kwinjongo yakho yokulahlekelwa ubunzima kunye nokutya othanda ukukutya. Ngokutya okuKhanyayo kokuKhanya, uyakonwabela izidlo ezikumgangatho werestyu kunye nesixhobo sokucwangcisa esiluncedo ngokufikelela kumawaka eeresiphi.

Qalisa ngoKutya okuKhanya okupheka okuXhaswa kuKutya okuKhanya okupheka

uLwesine

Isidlo sakusasa:

• Ukukhanya oku-1 okupheleleyo kwe-English muffin ene-1 icephe yebhotolo yebhotolo kunye nepunipoon e-1 engenashukela esineziqhamo
• 1 wedge honeydew
• 1 ikomityi yobisi
• Amacwecwe ama-2 Bacon yaseCanada

I-Snack:

• I-yogurt parfait eyenziwe nge-1 indebe ye-yogurt ene-fat-fat, iipunipoon eziyi-2 ezisikiweyo zerubberries

Isidlo sasemini:

• Isisongelo esenziwe nge-ounces ezi-4 zincinciwe yenyama yenkomo eyosiweyo, i-tortilla yengqolowa eyi-6-intshi, ikomityi ye-1/4 yekomityi eyosiweyo, izilayi zetamatato eziphakathi
• I-1/2 yekomityi yeembotyi ze-pinto okanye iilentile nge-1 ithisipuni ye-basil ecoliweyo kunye nepunipoon e-1 yokukhanya yokunxiba kukaKesare

I-Snack:

• Iitshiphusi ezisi-8 zombona ezibhakiweyo ezinamacephe ama-2 e-guacamole (zama enye yezi zokupheka ze-guac)

Isidlo sangokuhlwa:

• Ii-ounces ezi-4 ze-halibut
• 1/2 ikomityi yamakhowa agayiweyo agalelwe i-1 teaspoon yeoli yeoli, i-1/4 ikomityi enqunqiweyo yetswele elimthubi, kunye nekomityi enye yeembotyi eziluhlaza.
• Isaladi yenziwe nge-1 komityi ye-arugula, i-1/2 yekomityi ehhafu yeetumato zecherry, kunye netisipuni e-1 ye-vinaigrette ye-balsamic
• I-1/2 ikomityi efudumeleyo ye-appleauce engenaswekile kunye ne-1/4 yekomityi ye-vanilla yoghurt engenamafutha,
• 1 icephe ecoliweyo yeepecans kunye nedash sinamon

uLwesihlanu

Isidlo sakusasa:

• I-Burrito yenziwe nge: i-tortilla yengqolowa e-1 ephakathi, amaqanda amhlophe ama-4 aqhekeziweyo, itispuni ye-oyile yomnquma, i-1/4 yekomityi yeembotyi ezimnyama eziqhotsiweyo, 2 amacephe e-salsa, iicephe ezi-2 ze-cheddar egayiweyo, kunye ne-1 ithisipuni ye-cilantro entsha.
• 1 ikomityi exutywe nemelon

I-Snack:

• Ii-ounces ezi-3 zisikiwe ham
• 1 iapile eliphakathi

Isidlo sasemini:

• I-Turkey burger (okanye enye yezi veggie burger)
• Isaladi eyenziwe nge: 1 ikomityi yesipinatshi somntwana, ikomityi ye-1/4 yekomityi yetamatisi yetsheri, i-1/2 yekomityi yekomityi ephekiweyo, iisupuni ezi-2 ezigayiweyo iParmesan, kunye nepuni ye-1 yokukhanya yokunxiba yaseRussia
• 1 ikomityi yobisi

I-Snack:

• I-1 mozzarella intambo yesonka samasi engenamafutha
• 1 ikomityi yeediliya ezibomvu

Isidlo sangokuhlwa:

• Ii-ounces ezi-5 zentlanzi yasendle
• 1/2 indebe emdaka okanye irayisi yasendle
• Iikomityi ezi-2 ezixutywe imifuno yomntwana kunye necephe eli-1 elinamafutha aphantsi lokunxibisa uKesare
• 1/2 ikomityi zonke-iziqhamo sorbet strawberry kunye 1 pear esikiweyo

uMgqibelo

Isidlo sakusasa:

• I-Frittata eyenziwe nge-3 enkulu yabamhlophe beqanda, iipunipoyi ezi-2 zenziwe nge-pepper, i-2 ithisipuni isipinashi esinqunyiweyo, iipunipoon ezi-2 ze-mozzarella, kunye neetispuni ezi-2 zepesto 1/2 indebe ye-raspberries
• 1 encinci ye-bran muffin
• 1 ikomityi yobisi

I-Snack:

• I-1/2 indebe ye-yogurt ene-fat ephantsi kunye ne-1punipoon yomhlaba e-flaxseed kunye ne-1/2 indebe echithwe ipere

Isidlo sasemini:

• Ii-ounces ezi-4 zisikiwe isifuba se-turkey
• Isaladi yekomkomere eyenziwe ngeetayi ezi-5 zetamatato, ikomityi ye-1/4 ityunwe ikhukhamba, itispuni e-1 ye-thyme ecoliweyo, kunye nepunipoon e-1 yokunxiba engenamafutha
• 1 orenji ophakathi

I-Snack:

• I-Smoothie yenziwe nge-3/4 yekomityi yobisi olutyibilikayo, i-1/2 yebhanana, i-1/2 yekomityi yeyogathi enamafutha aphantsi, kunye ne-1/4 yekomityi yamaqunube anqunqiweyo (Psst: Nazi ezinye iingcamango ze-smoothie zokunciphisa umzimba.)

Isidlo sangokuhlwa:

• Ii-ounces ezi-4 ezibomvu ezibhakwe nge-1 ithisipuni yeoli yeoli, i-1 ithisipuni ijusi yelamuni, kunye ne-1/2 ithisipuni akukho-sodium seasoning
• 1 indebe yespaghetti squash ene 1 ithisipuni yeoyile yeoyile kunye ne-2 ithisipuni egalelwe itshizi yeParmesan
• 1 indebe etshisiweyo yeembotyi eziluhlaza kunye ne-1punipoon ye-almonds

iCawe

Isidlo sakusasa:

• Amacwecwe ama-2 Bacon yaseCanada
• 1 ingqolowa ye-toaster egcweleyo eneswekile engenaziqhamo
• 3/4 indebe amaqunube
• 1 ikomityi yobisi

I-Snack:

• I-1/4 yekomityi ye-cottage cheese engenamafutha kunye ne-1/4 yekomityi yamacherry kunye ne-1punipoon ye-almonds

Isidlo sasemini:

• Isaladi yenziwe nge: 2 iikomityi zesipinatshi somntwana, ii-ounces ezi-4 zenkukhu eyosiweyo, icephe eli-1 elenziwe nge-cranberries eyomileyo, izilayi ezi-3 zeavokhado, icephe eli-1 le-walnuts, kunye neetispuni ezi-2 ze-vinaigrette ezinamafutha asezantsi
• 1 iapile
• 1 ikomityi yobisi

I-Snack:

• I-1/4 yekomityi ye-yogurt engenamafutha engenagwele kunye nepunipoon e-1 engenazityalo ezisasazwayo kunye nepunipoon yomhlaba e-flaxseed
• I-1/4 yekomityi yeblueberries

Isidlo sangokuhlwa:

• Ii-ounces ezi-4 zenyama yehagu ezithambileyo zixhokonxa-eqhotsiweyo ngeetswele, igalikhi, ibroccoli, kunye nentsimbi yepepile
• 1/2 indebe yerayisi emdaka
• Izilayi ezi-5 eziphakathi kwetamatato ezinetispuni e-1 yejinja nganye ecoliweyo, i-cilantro ecoliweyo, isosi yesoya elula, kunye nerayisi yeviniga

Into ayihamba kakuhle. Impazamo yenzekile kwaye ungeniso lwakho alungeniswanga. Nceda zama kwakhona.

Uphengululo lwe

Isibhengezo