Kuonda sikubwera mosavuta. Magawo oledzera usiku kwambiri, omwe sanatchulidwe kuti akuphulika pizza, amangodya mausiku apo ndi apo (pokhapokha ngati shitaki kapena buckwheat), masiku amenewo mumawona ngati tsiku lanu lachinyengo ngakhale kuti ndi tsiku lanu lolimbitsa thupi, zimawonekera pamapeto pake. Komabe, ngati muyang'ana chakudya chanu, machitidwe olimbitsa thupi, kugona, kupsinjika maganizo, zakudya, ndi zina, mukhoza kugonjetsa mapaundi owonjezera.
Chinsinsi cha kukhala ndi kulemera koyenera ndikusadumpha kudya ndikusunga nthawi yazakudya zanu. Kudya zakudya zokhala ndi mapuloteni okwanira maola awiri aliwonse kumatsimikizira kuti mumakhuta ndipo musachedwe kudya chakudya china kapena kudya kwambiri (monga chakudya chamadzulo kapena chamasana).
Chithunzi: Unsplash
Choyamba, kuti acclimatize thupi lanu kuti a dongosolo latsopano lazakudya , muyenera kuzifotokoza pang'onopang'ono mu dongosolo lanu. Yambani ndi kadzutsa, kenaka nkhomaliro, kenaka tiyi wochuluka ndiyeno mgonero. Mwanjira iyi, thupi lanu silingagwirizane ndi kusintha kwadzidzidzi kwazakudya zomwe zingayambitse kusapeza bwino monga mutu, kusanza komanso kudzimbidwa nthawi zina. Njira yokhazikika ndiyo chinthu chofunikira kwambiri pakuchepetsa thupi ndipo ndimayika makasitomala mudongosolo latsopano lazakudya zoyera. Poyamba, kukulitsa ndi njira yamalingaliro m'malo mwake kukhala kumverera kosowa.
Pamodzi ndi dongosolo latsopano lazakudya, ndimawonetsetsa kuti thupi la munthu likutulutsa mahomoni osangalala kuchokera m'matumbo mwawo pochita masewera, kuyang'ana kwambiri kukonzekera chakudya ndi zakudya zabwino koma zanzeru . Izi ndi zinthu zofunika zomwe zimathandizira kukulitsa malingaliro ndi thupi la munthu kuti asinthe dongosolo lazakudya zophatikizika, atero Payal Kothari, katswiri wodziwa zakudya komanso wophunzitsa zaumoyo m'matumbo.
Tiyeni tiwone dongosolo lazakudya la masiku 7 kuti muchepetse thupi pang'onopang'ono:
imodzi. Tsiku Loyamba
awiri. Tsiku Lachiwiri
3. Tsiku Lachitatu
Zinayi. Tsiku lachinayi
5. Tsiku Lachisanu
6. Tsiku lachisanu ndi chimodzi
7. Tsiku lachisanu ndi chiwiri
8. FAQs: Yayankhidwa ndi Payal Kothari, Nutritionist
Tsiku Loyamba
Chithunzi: Unsplash
Chakudya cham'mawa:
Chakudyachi chiyenera kukhala cholemera kwambiri pa tsiku ndipo chiyenera kukhala chokwanira ndi zakudya.
Mutha kuyamba ndi kuphatikiza & frac34; makapu a bran flakes, nthochi imodzi ndi kapu ya mkaka wopanda mafuta mu mbale. Pambali, mutha kukhalanso ndi mbale ya zipatso kuphatikiza zokonda za avocado, malalanje, maapulo kuti akupatseni kukhuta kofunikira komanso zakudya.
Chakudya chamasana:
Poyamba, mutha kusankha masangweji a pita atirigu ndi & frac12; tsabola wokazinga, supuni imodzi ya mayo, mpiru, ndi letesi. Mukhozanso kuwonjezera nyama yomwe mwasankha kapena ngati ndiwe wosadya zamasamba , mukhoza kusankha tofu. Onjezani kiwi ku sangweji ndikudya!
Chakudya chamadzulo:
Chakudya chatsikuchi chiyenera kukhala chopepuka kuposa zakudya zonse. Idyani nkhuku yophika ndi tomato awiri owazidwa kapu ya couscous yophika ndi broccoli wowotcha.
Chithunzi: Unsplash
Tsiku Lachiwiri
Chakudya cham'mawa:
Limbikitsani tsiku lanu ndi galasi lamphamvu. Sakanizani 3-4 zipatso zozizira, & frac12; nthochi ndi mkaka wamafuta ochepa ku kuchuluka komwe mumadya. Ikani masamba a timbewu ta timbewu tonunkhira. Mukhozanso kuwonjezera mazira awiri owiritsa pambali Komabe, izi zikhoza kukhala zosankha.
Chakudya chamasana:
Yesani kusintha kwanthawi zonse posinthira ku kapu ya supu ya masamba kuphatikiza maungu, phwetekere, nkhuku (ngati mukufuna), ndi broccoli. Kuti muwonjezere ndondomeko yachinyengo - mutha kudya 100 peresenti ya 100% yophika tositi yodzaza ndi masamba omwe mumakonda ndi kapu ya mphesa za concorde.
Chakudya chamadzulo:
Chithunzi: Shutterstock
Mutha kusankha bere la nkhuku lopanda khungu lokhala ndi barbecue msuzi kapena mutha kukhala ndi nsomba yokazinga (pogwiritsa ntchito azitona kapena mafuta a canola) yothiridwa ndi masamba monga nyemba, phwetekere ndi batala wopanda mafuta ochepa (ngati mukufuna). Onjezani sipinachi kuti muchepetse zobiriwira ndi mchere pazakudya zanu.
Tsiku Lachitatu
Nutritionist komanso woyambitsa Eat Fit Repeat, Ruchi Sharma amagawana dongosolo lazakudya latsiku limodzi:M'mawa kwambiri:
Thirani supuni ya tiyi ya apulo cider viniga, madzi a aloe vera ku 750 ml ya madzi ndikumwa m'mimba yopanda kanthu.Chakudya cham'mawa:
Mutha kukhala ndi oats idli, upma, poha kapena ragi dosa ndi masamba ndi zikumera .Chakudya chamasana:
Mbale wa saladi ndi roti imodzi ya multigrain, & frac12; kapu yophika bulauni kapena mpunga woyera, ndiwo zamasamba zomwe mumakonda, & frac12; kapu ya daal ndi yogurt kapena buttermilk. 
Chithunzi: Shutterstock
Chakudya chambiri cha tiyi:
Sungani kuwala uku ndipo pewani kudya zakudya zokazinga. Ma amondi osakaniza ochepa, ma walnuts ndi kusakaniza kwa mbeu (fulakesi, chia) kungakhale kokwanira.
Chakudya chamadzulo:
Khalani opepuka ndi masamba ophikira okazinga okazinga pogwiritsa ntchito mafuta ophikira osayeretsedwa kapena sabzi wamba waku India, supu ndi moong dal kapena besan cheela.
P.S:
Kwa onse okonda caffeine, osaposa makapu ang'onoang'ono a tiyi kapena khofi nthawi iliyonse tsiku lonse ndizovomerezeka.
Tsiku lachinayi
Chakudya cham'mawa:
Chithunzi: Chotsani
Ngati simukufuna kukwapula kadzutsa kopanda gilateni, mutha kungoyika mbale ya oats yomwe imaphika mwachangu, ndi mkaka wopanda mafuta ambiri ndi stevia kapena uchi (ngati mukufuna wotsekemera), komanso mchere wa sinamoni.
Chakudya chamasana:
Sakanizani masamba onse omwe mumakonda (musaiwale zamasamba) ndikuwonjezera nkhuku kuti muwonjezere kununkhira. Thirani ma amondi odulidwa, supuni ya mayonesi wopanda mafuta pang'ono, ndi supuni ziwiri za yoghurt yachi Greek (yosatsekemera). Sakanizani bwino. Ngati simukumva kukhuta, mutha kudya apulosi kapena nthochi yonse.
Chakudya chamadzulo:
Chithunzi: Shutterstock
Kwa okonda onse a shrimp, mutha kuyesa iyi ndikupatsa nkhuku kupuma pang'ono. Sakanizani ma ounces atatu a shrimp ndi mbatata yophika, supuni ya Greek yoghurt (osatsekemera), ndi makapu pafupifupi 3-4 a sipinachi yowotcha. Voila!
Pamene muli otanganidwa kutsatira dongosolo okhwima zakudya kwa masiku asanu ndi awiri, nali lingaliro loti kutsatira zakudya zolimbitsa thupi kwakanthawi kochepa kumathandizira thanzi lanu lakuthupi ndi m'maganizo. M'masiku oyambilira a zakudya zamtundu uliwonse, munthu amatha kutaya thupi kwambiri, zomwe zimadzabweranso posachedwa kuposa momwe mukuganizira. Kuonda kosasunthika kumakhala kosavuta kupitilira kusintha kwakukulu kwa thupi. Ngati mutaya thupi mofulumira kwambiri, mudzataya minofu, fupa ndi madzi, ndipo mwachiwonekere mudzapezanso theka la nthawi, akulangizani Sharma.
Kuwonda kopambana ndikuzisunga kumatheka mwa kupanga kusintha kwa moyo wabwino. Ngati mukufuna kukhala wonenepa wathanzi, kutaya mafuta , ndi kumanga minofu, kupanga kusintha kwa moyo weniweni mwa kudya mwanzeru ndi kusuntha kwambiri. Kuphatikiza uku kumabweretsa zotsatira zamoyo wonse osamva ngati mukudya nthawi zonse. Nthawi zambiri, zotsatira zomwe tikuyang'ana sizibwera mwachangu. Koma sizitenga nthawi yayitali, mwina chifukwa mumaziwona ngati kusintha kokhazikika kwa moyo.
Tsiku Lachisanu
Chakudya cham'mawa:
Chithunzi: Shutterstock
Khalani osavuta ndi Chingerezi. Pamwamba pa muffin ya Chingerezi yokazinga ndi & frac12; apulo wodulidwa, ndi tchizi wochepa-mafuta. Microwave izo kwa theka la miniti. Onjezani pazakudya zanu zanthawi zonse za yoghuti yachi Greek yosatsekemera ndipo sangalalani.
Chakudya chamasana:
Idyani chikho cha saladi yamasamba osakaniza, mbale ya mphodza, ndi chikho chimodzi cha mpunga wa methi. Ngati mukufuna, mutha kudya apulosi kuti mukhute koma osaposa pamenepo.
Chakudya chamadzulo:
Chithunzi: 123RF
Khalani ndi paneer kapena bowa omwe mumawakonda kwambiri ndi mbale ya masamba osakanizidwa bwino (nthawi zonse) okhala ndi masamba, roti imodzi, ndi supuni ziwiri za chutney. Mukhozanso kudzichitira nokha ndi galasi la buttermilk.
Tsiku lachisanu ndi chimodzi
Chakudya cham'mawa:
Dzipatseni nthawi yopuma pang'ono (koma osati mochuluka) chifukwa pangani tsiku lanu lopambana! Sankhani ufa wokwana 100 peresenti kuti mukwapule waffle yomwe mumakonda. M'malo mopita ndi madzi a mapulo kapena chokoleti, mutha kufalitsa supuni ya tiyi ya amondi wopanda shuga kapena batala wa peanut malinga ndi zomwe mumakonda.
Chakudya chamasana:
Chithunzi: Shutterstock
Ngati mukusowa Chitchaina chanu kwambiri. Mutha kudzipangira Zakudyazi zotsekemera za soba. Zosavuta koma zippy, simudzanong'oneza bondo izi. Sankhani zakudya za buckwheat soba (zokonzekera mofanana ndi pasitala), onjezerani cilantro kapena basil ya Thai, ngati ilipo; zina zophikidwa tofu kapena tempeh, nkhaka imodzi yodulidwa, burokoli wothira ndi kusonkhezera bowa wina wophikidwa. Mwadzipangira chakudya chamasana chokoma!
Chakudya chamadzulo:
Pangani chophika chosavuta cha salimoni chochepera mphindi 30 pogwiritsa ntchito anyezi, adyo, ndi fennel. Sakanizani masamba onse ndikuphika mbatata. Onjezani mu salimoni ndi mkaka wa kokonati wopanda mafuta ochepa ndikuwotcha mpaka msuzi utakhuthala.
Tsiku lachisanu ndi chiwiri
Chakudya cham'mawa:
Khalani ndi mbale yopepuka, phala la oats (skimmed) ndi mtedza wosakanizidwa kuti mugwirizane nawo.
Chakudya chamasana:
Onjezani mbale ina yopangidwa kuchokera ku mkaka wosakanizidwa, mbale ya saladi ya masamba osakaniza, roti ndi karoti - masamba a nandolo wobiriwira. Ngati mukufuna, mutha kudyanso mbale yaying'ono ya zipatso zodulidwa zomwe mwasankha.
Chakudya chamadzulo:
Chithunzi: 123RF
Nenani moni kwa nsomba zanu zam'madzi lero! Ma ounces anayi a shrimp, kapu ya kaloti wotentha, burokoli imodzi yowotcha, theka la kapu ya mpunga wa bulauni, yophikidwa; supuni ziwiri za msuzi wa teriyaki ndi supuni ya tiyi ya sesame.
FAQs: Yayankhidwa ndi Payal Kothari, Nutritionist.
Q. Kodi ndondomeko ya zakudya za masiku 7 ndi yabwino kwa malingaliro ndi thupi lanu?
KWA. Ngati ndondomeko ya zakudya za masiku 7 ikutsatiridwa bwino ndi zambiri yang'anani pazakudya zanzeru , mapuloteni, mafuta ndi ulusi ndiye ndikuyambiranso kwakukulu kwa thupi. Dongosolo lomwe limakonza, kubwezeretsa ndikuwongoleranso misala yanu ya minofu, kutsitsa m'matumbo anu ndikukutsitsimutsani pama cell ndi dongosolo labwino lazakudya la 7day la thanzi lanu lonse. Ndikupangira kukaonana ndi katswiri wazakudya komanso wophunzitsa zaumoyo yemwe angakupangireni dongosolo lazakudyazi malinga ndi zomwe thupi lanu limafunikira m'malo moyesera dongosolo lililonse pa google.
Q. Kuti kuwonda, ndi zinthu ziti zomwe munthu ayenera kuziganizira asanasinthe dongosolo lawo lazakudya?
Q. Ndi chakudya chiti chomwe chili chabwino kudya chakudya cham'mawa, chamasana ndi chakudya chamadzulo kuti muchepetse thupi?
Chithunzi: 123RF
KWA. Zakudya zamasamba, mbale za zipatso, mbale za oats smoothie, chillas cha moong daal ndi masamba amagwira ntchito bwino kwa kadzutsa, brunch ndi nkhomaliro. Pachakudya chamadzulo, munthu ayenera kusankha masamba okazinga, ulusi wambiri, supu, mafuta abwino, mapuloteni oyera komanso zakudya zochepa zama carb kuti ziwonekere. kuwonda wathanzi .
Komanso Werengani: Zakudya Zotsutsana ndi Zotupa Zomwe Muyenera Kuziphatikiza M'zakudya Mwanu Pomwepo
