Katie Dunlop weRudo Sweat Fitness Anogovera Yake Yevhiki Yegirosari Rondedzero-Uye Enda-KuKudya Kwemanheru Recipe

Zvemukati

• Chidzidzo # 1: Chikafu chine hutano chinogona kunakidza.
• Chidzidzo #2: Enda kuchitoro nehurongwa.
• Chidzidzo # 3: Gadzira chikafu chakakomberedza mapuroteni akaonda, carbs ane hutano nemafuta, uye mavegi.
• Ongororo ye

Katie Dunlop akadzidza zvakawanda nezvekudya kunovaka muviri mumakore apfuura. "Anenge makore gumi apfuura, ini ndaive ndichirarama hupenyu husina hutano," iye murayiridzi neanokurudzira anorangarira. Izvo zvinhu zvaaifunga kuti zvine hutano zvakanyanya zvaive nemazita se "asina shuga," "yakaderera-cal," uye "isina mafuta." Asi pakupedzisira, Dunlop akaziva kuti izvi zvekudya zvaive zvisiri kumuita kuti anzwe zvese zvakanyanya.

Iye zvino, maonero ake achinja zvachose. "'Utano' uye izvo zvinoreva zvachinja zvachose kwandiri. Ndave ndanyanya kuwirirana nezvinonzwa zvakanaka mumuviri wangu uye kuedza kuteerera kuti inopindura sei, "anodaro Dunlop. Izvo zvaive kuburikidza nekuziva uku Dunlop akagona kurasikirwa ne45 mapaundi-uye kuichengeta iri kure. (Nekuti ane hypothyroidism, iyo inogona kukonzera uremu, kuteerera kuti marudzi akasiyana echikafu anoita kuti anzwe sei-uye ari-kunyanya zvakakosha.)

Huzivi hwake hwekudya hune hutano hwazvino? "Ndezvekuzadza muviri wangu nezvikafu zvese uye zvinhu chaizvo, uye kuona kuti ndiri kunyatsocherechedza kuti chikafu chakasiyana chinokanganisa sei simba rangu," anotsanangura kudaro. "Ipapo, ini ndinoita zvigadziriswe zvinoenderana." Mberi, zvitatu zvakakosha zvidzidzo zvaakadzidza, uye maitiro ekuzviisa kuti zvishandire iwe.

Chidzidzo # 1: Chikafu chine hutano chinogona kunakidza.

"Ndinofunga vanhu vazhinji vanofungidzira kuti kana chimwe chinhu chine hutano, hachisi kuzonaka sezvakanaka," anodaro Dunlop. Asi izvo hazvigone kuwedzera kubva pachokwadi. "Kwandiri, zvanga zviri chaizvo zvekudzidza maitiro ekugadzira. Sezvo iwe uchidya zvine hutano uye zviri nani-kwauri chikafu, zvaunofarira zvinoshanduka. Asi zvakare, iwe unogona kuwana kuravira kwakanyanya kubva mumiriwo uye chikafu chaicho chine mwaka uye zvinonhuwira. Zvino chikafu chandinodya chinotapira uye chinonaka kupfuura chero chandakanga ndichidya kare. "

Chidzidzo #2: Enda kuchitoro nehurongwa.

Mazuva ano, Dunlop anochengeta toni yezvikafu zvekudya paruoko saka mapiki ane hutano anowanikwa zviri nyore. Uye haamborova grocery asina rondedzero. Nenzira iyoyo, anokwanisa kuona kuti aramba ari munzira.

"Pamwe chete neizvozvo, ini ndinonyatsoedza kutenga iyo nharaunda, nekuti ndipo pauchazowana izvo zvine hutano zvakanyanya uye chikafu-chese chikafu muzvitoro zvakawanda," anodaro. "Zvino pandinopinda mumaraini, ndine rondedzero uye ndinoziva zvandinoda - saka handigoni kubata mabhegi echipisi."

Kutsvaga diki runyorwa inspo? Heano zvimwe zvezvinhu zvaunowanzowana pane zvinyorwa zveDunlop zvekutengesa:

• Mazhinji emiriwo: "Veggies ndiyo nhamba yangu yekutanga. Ndinogara ndichiwana zvinhu zvakaita senge celery uye asparagus."
• Salmon, huku, uye turkey: Anoda kuzvisanganisa neakasiyana mapuroteni.
• Pre-yakabikwa yakaoma-yakabikwa mazai: "Izvi zvinongoita kuti zvive nyore kwazvo kuva neprotein sosi yakakurumidza yakagadzirira kuenda."
• Almond ruomba uye cashew butter: "Unogona kuisa izvi mumasmoothies, pachigunwe, kana kubheka navo."
• Avocados: "Avocado ndeimwe yemafuta andinofarira ane hutano. Unogona kungoita zvakawanda navo."
• Parmesan crisps: Iye anozvishandisa seyekurongedza saradi.
• Turkey inonamira"." Ini ndinogara ndichifarira kuva neizvi zvekudya zvekudya. Izvo zvakakosha kuti utarise kune izvo zvisina kuwedzera shuga. Asi ivo hukuru hukuru hwakazara mapuroteni. "
• Mbatatisi: "Ini ndinodya izvi sechikafu chemaamondi bhotoro kana kugadzira mafrizie eFrance. Anochinjika zvakanyanya uye manyuko makuru efaibha uye makabhohaidhiretsi ane hutano."

Chidzidzo # 3: Gadzira chikafu chakakomberedza mapuroteni akaonda, carbs ane hutano nemafuta, uye mavegi.

"Pakudya kwangu kwese, ndinoedza kuisa mafuta ane hutano, mapuroteni ane hutano, carb ine hutano, uye mavheji," Dunlop anotsanangura. Iyo template inoshanda chero chinhu kubva kumatacs kusvika kune smoothie. Semuenzaniso, mune smoothie, anogona kushandisa mukaka wemuti, almond butter, michero, sipinashi, uye puroteni poda. "Dzimwe nguva, ini ndichawedzerawo hafu kapu yeoats," anodaro.

Ehezve, chakakoshesa chinhu ndechekutsvaga hutano hwakaringana iwe pachako, uye izvo zvichave zvemunhu mumwe nemumwe kumunhu, iye anosimbisa. "Kuzadza ndiro yako neaya mastaples kutanga kwakakosha, asi iwe unozokwanisawo kunakidzwa nezvimwe zvinhu zvisina mhosva," anodaro Dunlop.

Achishandisa fomula iyi yekudya, Dunlop anoti anokanda pamwechete masaladi anokurumidza uye ndiro dzezviyo nguva dzose.

Heano maitiro ekurova imwe yeanofarira: Yakakangwa Spicy Chickpea Saladi neCreamy Ranch Kupfeka.

Zvinoshandiswa:

• Makuru mahombe akasanganiswa magidhi
• Madomasi eCherry, akachekwa
• Mupunga wakabikwa brown
• Chickpeas dzakakangwa dzinonhuhwirira, dzemuchitoro kana dzakagadzirwa kumba
• 1-2 tablespoons avocado, yakatswa
• Hutano Sarudzo Simba Kupfeka Creamy Ranch

Mirayiridzo:

1. Dziyisa mupunga, kana uchida.
2. Isa miriwo yakasanganiswa mundiro. Layer madomasi, mupunga wakasviba, nhova, uye avocado pamusoro.
3. Pedzisa nekupfeka saladi.

Ongororo ye