Mazuva 21 ekuvandudza hupenyu hwako

Zvemukati

• Mazuva makumi maviri nemana ekuvandudza hutano hwako

Kuvandudza dzimwe tsika dzakaipa dzinowanikwa muhupenyu hwese uye dzinogona kukuvadza hutano, zvinongotora mazuva makumi maviri nerimwe kugadzirisazve nemaune muviri nepfungwa, uine hunhu hwakanaka uye kutevedzera mitemo kudzamara, mushure memazuva makumi maviri nerimwe, zvobva zvangoerekana zvaitika uye zvakasikwa.

Nekudaro, kuti hupenyu hwako huwedzere nani munzira dzinoverengeka, tevera mamwe maitiro akareruka uye anoshanda ekutora, rimwe pazuva, uye nokudaro uvandudze maitiro ako uye hutano hwako.

Mazuva makumi maviri nemana ekuvandudza hutano hwako

Iwo makumi maviri nematatu matipi ekuvandudza hutano hwako ndeaya:

Zuva 1: Kudya uye kudya kwemanheru mumaminitsi makumi maviri: Zvinotora huropi ingangoita maminetsi makumi maviri kuti unzwisise kuti dumbu rako raguta uye chete mushure meizvozvo rinotumira meseji yausingade kuti udye zvekare, uchitadzisa nzara. Naizvozvo, zvinofanirwa kutora isingasvike maminetsi makumi maviri kuti upedze masikati kana kudya kwemanheru, uchitsenga zvishoma zvishoma unofarira maitiro aya.

Zuva 2: Iti kwete pasoda:Chinwiwa chinwiwa chakawanda chakapfuma mushuga, 1 chete inogona kuva nechubhu gumi dzeshuga, idzo dzinoshandiswa zvachose macalorie, asi kunyangwe mwenje kana zero chisina chinwiwa hachiunze mabhenefiti ehutano, uyezve panguva yekudya haufanire kunwa anodarika 100 ml ye mvura, ndoda.

Zuva rechitatu: Kudya kwemangwanani kunovaka muviri: Kuva nechingwa chamangwanani chinonaka uye chinovaka muviri kwakakosha kudzikisa kushushikana uye chishuwo chekudya chinhu chinonaka mukati mezuva. Dzimwe sarudzo dzakanaka: kofi ine mukaka + chingwa nechizi + chidimbu chepapai kana kapu diki yeyogati ine granola + kapu yekofi, pamazuva akabatikana zvakanyanya.

Zuva rechina: Hapana sauces dzakagadzirwa: Masupu akakodzera zvikuru ndeaya: base avocado, yogati negariki, chickpea paste nesame butter. Mimwe michu haikurudzirwe nekuti vakapfuma mumafuta, ayo mukuwedzera pakufarira mafuta emudumbu, anovhara tsinga.

Zuva rechishanu: Idya michero pachinzvimbo chekudya zvine shuga.Muenzaniso wakanaka wehove ndiro yendiro yezviyo nechidimbu chemuchero. Iwe unogona kusiyanisa michero zuva rega rega uye uchisiya yakajairwa apuro, peya kana bhanana. Zvishoma nezvishoma unojairira kuravira uye kuve neyakareruka kudya michero zuva nezuva. Kunyangwe muchero uine shuga, iri sarudzo ine hutano kupfuura chero carbohydrate yakaita sekeke kana chingwa chembatatisi, semuenzaniso.

Zuva 6: Inwa magirazi mana emvura:Kunwa magirazi emvura mana pazuva kunovimbisa hydration uye kupfavisa zvituru zvinodzivirira mamota. Girazi rekutanga rinogona kuve nekukurumidza pakumuka, iine hafu yemoni yakadzvanywa, girazi rechipiri rinofanira kunge riri kuma11 am uye inogona kunge iri mvura yakasvinwa nemindi, sitirobheri kana cucumber. Girazi rechitatu rinofanira kunge riri pakati pemasikati uye yekupedzisira usati warara, kunyangwe iwe usina nyota.

Zuva rechinomwe: Idya masikati mumaminitsi makumi maviri nemashanu: Kunakidzwa nenguva yekudya uye kudya zvishoma nezvishoma kunobatsira kugaya uye kudya zvishoma. Saka mate anogadzirwa muhuwandu hwakawanda, kugaya zviri nyore, unonwa zvinwiwa zvishoma parizvino nekudya macalorie mashoma.

Zuva 8: Zuva risina nyama:Kubvisa nyama kubva pazuva rimwe chete pasvondo isarudzo huru yekuwedzera kudyiwa kwemimwe miriwo uye kugadzira detox. Pazuva iro iwe unogona kunakirwa uye kwete kudya mukaka wemombe uye nezvimwe zvinobva. Zvakadii nezvekuedza chimwe chinhu chitsva? Wakamboedza quinoa kana bulgur here? Zvakadii nezvekudya katsvigiri kana gungwa? Izvi zvekudya zvinovaka muviri uye kuravira chikafu chitsva chiitiko chinoshamisa.

Zuva 9: ​​Enda kwekufamba kwemaminetsi makumi maviri:Kufamba kwemaminitsi makumi maviri kunovandudza mashandiro emoyo, muviri uye pfungwa. Funga kuti zvinongotora maminetsi gumi kuenda, uye imwe maminetsi gumi kuuya. Kana uchitofamba kamwe chete pasvondo, enda ku2 uyezve ku3.

Zuva regumi: Inwa magirazi matanhatu emvura: Nekuwedzera huwandu hwemvura inonwiwa iwe unodzidzisa ura zvirinani, ganda rinova nyoro uye haunzwi kunzwa nzara zvakanyanya uye zvinoderedzawo njodzi yehutachiona hutachiona hutachiona.

Zuva 11: Kufamba:Paunofamba kana kutenderera unofamba kwakawanda, shandisa macalorie mazhinji uye nekuvandudza kutenderera kweropa rako, uchisimbisa moyo wako.

Zuva 12: Deredza shuga chena yehupenyu hwako:Shuga yakakwira macalorie uye inowedzera shuga yeropa. Sarudzo dzakanakisa demerara shuga, coconut shuga, shuga tsvuku kana stevia, asi nguva dzose mune zvidiki zvidiki.

Zuva 13: Bvisa zvimwe uye usavhure zvishoma.Zvikafu zvakapetwa zvakapfuma mune zvinowedzerwa, dhayi uye zvinonhuwira zvinozvichengeta zvakareba pamashefu ezvitoro. Nzira yekubuda nayo ndeyokubvisa zvimwe uye kusunungura zvishoma.

Zuva 14: Rara zvakanaka: Kuzorora zvakanaka kunobatsira kuchengetedza kusangana uye hutano hwepfungwa, kudzivirira kuneta uye kudya zvakanyanya. Saka seta wachi yealamisi mushure memaawa 7-8 ekurara.

Zuva 15: Inwa magirazi gumi emvura:1 girazi mangwanani padumbu risina chinhu, magirazi matatu mangwanani, magirazi matatu masikati, 1 girazi usati warara, magirazi maviri mujimu kana panguva yekufamba.

Zuva 16: Idya mumaminitsi makumi matatu: Unogona kutodya mumaminitsi makumi maviri nemashanu, uye uku kukunda kukuru! Iye zvino tora nguva yekuwedzera imwe maminitsi mashanu pakudya kwako. Kudya zvakadzikama kunounza hupenyu kumweya.

Zuva 17: Iti kwete kumunyu: Miti inonhuhwirira inopfuura raurel, parsley uye coriander, pamusoro pekudzikisa munyu ivo vanopa iyo chaiyo kubata kune yako dhishi uye kugadzira yega yega yekudya inguva yakakosha.

Zuva 18: Mamwe mafuru muhupenyu hwako:Nekudya fiber iwe unogadzirisa ura, cholesterol yakaderera uye kurasikirwa nehuremu. Sarudzo dzakanaka maoats, michero isina kuvezwa, flaxseed uye gorosi bran.

Zuva 19: Edza muto we detox: Mushonga wedetox wakareruka uye unobatsira kushambidza muviri, une munyu mushoma uye zvakakunakira kuti usanamatira tsoka yako mujackfruit panguva yemanheru.

Zuva 20: Hapana chikafu chakagadzirwa kana chikafu chinokurumidza: Gadzirira chikafu chako pachako nezvakanaka uye zvine hutano zvekudya, uye gara uchidzivirira izvo zvakaomeswa nechando, izvo zvizere nehupfu hunoita kuti iwe uwedzere uye zvakashata kune hutano hwako.

Zuva 21: Superfood:Mbeu dzeChia, açaí, blueberries, goji berries kana spirulina, mimwe mienzaniso yezvikafu zvepamusoro zvakapfuma mu fiber, mavitamini nemaminerari, ayo anobatsira kupedzisa nekuvandudza kudya.

Edza 1 zuva uye chinja hupenyu hwako kuti huve nani.