Isicwangciso sakho sokutya se-Detox emva kweveki

Umxholo

• Yonke imihla
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• Uphengululo lwe

Impelaveki yenzelwe ukuphumla- kwaye, kuninzi, ukuphumla ukutya kwabo, ngakumbi ngeempelaveki. Ngeyure eyonwabileyo ngolwesiHlanu, itheko langoMgqibelo, ibrunch ngeCawa, kunye nemiboniso bhanyabhanya, isidlo sangokuhlwa, ukuthunyelwa (molo, ukuqhubela phambili), kunye nokunye ukuphoswa kumxube, kwanomntu otya esempilweni kunzima ukulandela umkhondo.

Ngelishwa konke oko kugqithisileyo-ngohlobo lwe-carbs, amafutha, ityuwa, iswekile, kunye notywala-kunokukushiya uziva udiniwe, udiniwe, ulambile kwaye unetyala. Yiza ke nosuku lwakho lokuqala ubuyele emsebenzini, nika umzimba wakho into oyinqwenelayo ukukunceda ukuphinda umise ulungelelwaniso olusempilweni.

Esi sicwangciso seentsuku ezine sizaliswe kukutya okunesondlo okuphezulu kwiivithamini, iiminerali, ifayibha, kunye nezinye izakhamzimba ukusombulula nantoni na eyenzekileyo ngempelaveki. Ayisiyopasile yasimahla yokuhamba-hog ngeentsuku zokuhamba, kodwa iya kunceda ukunciphisa ifuthe xa sele uyigqithile.

Yonke imihla

Ulwelo lungundoqo kuba ityuwa eyongezelelweyo, iswekile, kunye notywala bunokuwomisa umzimba wakho. Qala usuku ngeglasi ende yamanzi okanye ikomityi efudumeleyo yalo naluphi na uhlobo lweti, emva koko usele imini yonke, ujolise kuma-ounces angama-64 ukuya kwi-100 ukukhupha izinto ezingcolisayo ngeveki.

Cwangcisa ukutya izidlo ezithathu, kunye nesidlo sasemini iiyure ezine emva kwesidlo sakusasa kunye nesidlo sakusihlwa phakathi kwe-6 kunye ne-7. Gxininisa kukutya okunesondlo okunekhalori eziphantsi kodwa eziphezulu kwiivithamini kunye neeminerali ukususela kwi-weekend fare ithande ukuba ngokuchaseneyo: i-calorie ephezulu kwaye iphantsi. -isondlo.

Yiba nesidlo sasemva kwemini malunga ne-4 p.m. umgubo wesiselo esiluhlaza oxutywe emanzini okanye ismoothie. Khangela enye (njengeGreens Plus) enemifuno yolwandle, iprobiotic, ingca, kunye nee-enzymes eziza kunceda ekutyeni. Unganakho nokutya okutya okutyayo emva kwesidlo sangokuhlwa ukuba ulambile.

Thatha i-multivitamin, kwaye kwisidlo ngasinye se-pop i-1,000-milligram ye-omega-3 yongezelela, eya kunceda ukunciphisa ukuvutha okunokuthi kubangelwa ukutya okungekho mthethweni. (Thetha nogqirha wakho kuqala ukuba unayo nayiphi na imishanguzo kuba i-omega-3s inokusebenzisana namanye amayeza.)

uMvulo

Kwisidlo ngasinye, yahlula ipleyiti yakho ukuze isiqingatha seprotein kunye nesiqingatha se-veggies-carbs zikhutshiwe kuba uninzi lokutya kwempelaveki luzaliswe ziikhabhathi ezenziweyo.

Imenyu yeSampulu

Ekuvukeni: Ii-ounces ezili-10 zamanzi ashushu kunye nelemon

Isidlo sakusasa: Amaqanda anesipinatshi kunye netumato; 8 ounces iti eluhlaza

Yonke intsasa: Ii-ounces ezingama-24 zamanzi

Isidlo sasemini: I-Salmon avocado isaladi enejusi yelamuni kunye neoyile yomnquma; 8 ounces iti yerooibos

I-snack yasemva kwemini: Umgubo wesiselo esiluhlaza uxutywe nee-ounces ze-16 zamanzi

Isidlo sangokuhlwa: I-trout efakwe kwi-almond ene-watercress, i-asparagus, kunye ne-yellow bell pepper; 8 ounces iti ye-ice

I-snack yasebusuku: Iseleri nebhotolo yeamangile; 4 ukuya kwi-8 ii-ounces zamanzi

uLwesibini

Hlala ikhosi ngesicwangciso sangoMvulo, kodwa ukhulule kancinci kwaye ubandakanye ubisi kunye neziqhamo ukwandisa iintlobo zeevithamini, iiminerali kunye neeprotein. Amanzi aphakamileyo, iziqhamo ezinefayibha eninzi ezinjengamajikijolo, iidiliya, amapere, icantaloupe, iminquma, kunye neavokhado ziyakunceda ekucoceni amathumbu akho kwaye zibuyisele inkqubo yakho yokwetyisa, ngelixa ubisi luqukethe iivithamini B, ikhalsiyam, kunye nevithamin D, zonke ekunokwenzeka ukuba uye wagqitha kuyo ngempelaveki. Olona khetho lungcono yi-kefir, iyogathi yesiGrike ecacileyo, i-cottage cheese, i-mozzarella itshizi, itshizi yeParmesan, kunye nebhotolo, kwaye i-organic yeyona ilungileyo. Ekutyeni, gcwalisa ipleyiti yakho ngeprotheyini yekota, isiqhamo sekota, kunye nesiqingatha semifuno engenasitatshi.

Imenyu yeSampulu

Ekuvukeni: Ii-ounces ezili-10 zeti eluhlaza

Isidlo sakusasa: I-Cottage cheese okanye i-yogurt ye-Greek ecacileyo kunye ne-blueberries, i-almonds, kunye ne-flax okanye imbewu ye-chia; Ii-ounces ezi-8 zamanzi kunye nesilayi se-orenji

Yonke intsasa: Amanzi ama-24 ngecucumber kunye nesage okanye nayiphi na indibaniselwano yamayeza

Isidlo sasemini: Isuphu yemifuno nesaladi yetyhuna, ikhukhamba esisikiweyo, kunye neminquma; Ii-ounces ezisi-8 zeti ye-rooibos

I-snack yasemva kwemini: Isiselo esiluhlaza umgubo oxutywe namanzi ali-16

Isidlo sangokuhlwa: I-turkey eyosiweyo, i-bell pepper, i-mushroom, kunye ne-tomato shish kebab kunye ne-bok choy kunye ne-cauliflower mash; I-8 ii-ounces zamanzi kunye nemon

I-snack yasebusuku: Iminqathe kunye ne-hummus; Ii-ounces ezi-4 ukuya kwezi-8 zamanzi

uLwesithathu

Namhlanje ungongeza istatshi esisempilweni, njengembotyi, irayisi emdaka, kunye neebhatata, ekudleni, kodwa ncamathela kubungakanani bendebe ekhonza ubungakanani. Isitya sakho kufuneka sibe yiprotein yekota enye, ikota enye yesitatshi, kunye nesiqingatha semifuno engekho isitatshi.

Imenyu yeSampulu

Ekuvukeni: 10 ounces iti oolong

Isidlo sakusasa: Isalmon yokutshaya kunye neetumato ezisikiweyo, iavokhado, kunye netswele; Ii-ounces eziyi-8 zamanzi

Yonke intsasa: Ii-ounces ezingama-24 zafaka icryberry enamanzi angenaswekile

Isidlo sasemini: I-Grass-feed burger yenkomo (akukho bun) kunye ne-fried potato ebhakiweyo kunye ne-mustard kunye nesaladi yecala; I-8 ii-ounces zamanzi afudumeleyo kunye nelamula

I-snack yasemva kwemini: Umgubo wesiselo esiluhlaza uxutywe nee-ounces ze-16 zamanzi

Isidlo sangokuhlwa: Inkukhu yelamula egcadiweyo ene-broccoli kunye nerayisi emdaka; 8 ounces iti emhlophe

I-snack yasebusuku: Imbewu kajongilanga kunye namandongomane; Ii-ounces ezi-4 ukuya kwezi-8 zamanzi

uLwesine

Namhlanje kufuneka ibe lusuku "lokukhanya" ukulungiselela impelaveki. Ukuba uyazi ukuba uya kuphosa itawuli ngokutya okunempilo kwiintsuku ezimbalwa ezizayo, landela isicwangciso sangoMvulo (iprotheyini kunye nemifuno engenasitatshi). Ukuba impelaveki yakho ayizukuba mbi kangako, bambelela kwisikhokelo sangoLwesibini okanye sangoLwesithathu. Oku kuya kukunika izinto ezibalulekileyo zokuqalisa intloko ekulinganiseni ukutya kwakho okuzayo okungalungelelananga.

Isampulu yeMenyu

Ekuvukeni: Ii-ounces ezili-16 zamanzi angenaswekile

Isidlo sakusasa: Ibhotolo ye-Peanut okanye iinqanawa ze-celery ze-guacamole; 8 ounces tea herbal

Yonke intsasa: Amanzi ama-24 ngelamuni

Isidlo sasemini: Isaladi yaseTurkey ngesobho se-lentil; Ii-ounces eziyi-8 zamanzi

Ukutya okusemva kwemini: Isiselo esiluhlaza umgubo oxutywe namanzi ali-16

Isidlo sangokuhlwa: IHalibut enesipinatshi esisikiweyo kunye neapile yesinamoni ebhakaweyo; I-ounces iced tea

I-snack yasebusuku: Iyogathi yamaGrike enama-walnuts; I-4 ukuya kwi-8 i-ounces yamanzi e-strawberry-flavored

Uphengululo lwe