Iyo 7-Day Diet Plan yekurerutsa uremu kubva ku'Iyo Yakakura Kurasikirwa'

Zvemukati

• Mazuva manomwe -Kudya Kudya Kwehuremu
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Ongororo ye

Ingoitika kana iwe uchida kunzwa izvi: Haufanire kuonda. Kwete kuti ufare. Kwete kudanana. Kwete kuti uwane basa rezviroto zvako. Kana iwe uchida kudzikira uremu kuti uve noutano? Hukuru. Ingoziva kuti saizi yemuviri haisi iyo yekupedzisira-zvese, iva-zvese zvekuona hutano hwako. Kunzwa zvakanaka uye kutarisira muviri wako ndicho chinangwa-uye icho chinogona kutaridzika sezvakawanda zvezvinhu zvakasiyana.

Asi kana iwe uchida kuita shanduko dzine hutano pakudya kwako kana iwe uchida kurasikirwa nemafuta, kuita chirongwa chekudya kunogona kubatsira chaizvo.

Kuti ikubatsire kutanga,Kurasikirwa Kukuru nyanzvi yezvokudya Cheryl Forberg, RD, akagadzira chirongwa chemazuva manomwe chekudya chekudzikisa uremu, icho chakangofanana neicho chinobatsira vakwikwidzi kuderera pasi. Nechirongwa ichi chiri nyore kutevera, une chokwadi chekunzwa kuzorodzwa uye kuonda (kana uchida!) pasina nguva. (Unoda chirongwa chakareba? Edza iyo 30-Mazuva Akachena-ish Kudya Dambudziko.)

Mazuva manomwe -Kudya Kudya Kwehuremu

Uku hakusi kudya kwekunyima: Iwe uchadya kudya katatu uye kaviri zuva nezuva, pamwe nendiro imwe neimwe inotakura chiyero chekuzadza che45 muzana makhahydrates, 30 muzana mapuroteni, uye 25 muzana mafuta ane hutano. .

Uye kukurumidza kuonda uye kuvaka muviri une hutano uye wakasimba, Kurasikirwa Kukuru murairidzi Bob Harper anokarakadza kuita maminitsi 60 kusvika ku90 okurovedza muviri zvine mwero kana pavhiki. (Uyezve verenga izvi: Maitiro Ekuvaka Ako Oga Workout Maitiro Ekudzikira Kurasikirwa)

Muvhuro

Kudya kwemangwanani:

• 1/2 mukombe zai vachena vakatswanyika ne 1 teaspoon mafuta omuorivhi, 1 teaspoon basil yakatemwa, 1 teaspoon grated Parmesan, uye 1/2 mukombe Cherry matomatisi
• 1 slice yakazara-zviyo mbiriso
• 1/2 mukombe blueberries
• 1 mukombe wakasviba mukaka

Snack:

• 1/2 mukombe isina mafuta eGreek yogati ine 1/4 mukombe yakatemwa mahabhurosi

Lunch:

• Saladhi yakagadzirwa ne: 3/4 kapu yakabikwa bulgur, 4 ounces yakachekwa yehuku yakakangwa, 1 tablespoon shredded low-fat cheddar, diced veggies yakakangwa (2 tablespoons hanyanisi, 1/4 kapu diced zucchini, 1/2 kapu bhero pepper), 1 kiyipuni yakachekwa cilantro, uye 1 punipuni yakaderera-mafuta vinaigrette (tarisa izvi mamwe maBuddha endiro zvekare.)

Snack:

• 2 tablespoons hummus uye 6 vana karoti

Kudya kwemanheru:

• 4 ounces yakakangwa salmoni
• 1 kapu yemupunga wemusango ine 1 tablespoon yakakangwa maamondi akakangwa
• 1 kapu yakasvava sipinachi yemwana ine 1 teaspoon imwe neimwe yemafuta omuorivhi, balsamic vhiniga, uye grated Parmesan
• 1/2 mukombe yakadonhwa cantaloupe yakazara ne
• 1/2 mukombe yose-michero raspberry sorbet uye 1 teaspoon yakakoswa walnuts

Chipiri

Kudya kwemangwanani:

• 3/4 kapu yesimbi-yakatemwa kana yekare-oatmeal yakagadzirwa nemvura; simbisa mu 1/2 mukombe wemukaka
• 2 inobatanidza nyika-dhizaini turkey sausage
• 1 mukombe blueberries

Snack:

• 1/2 kapu isina mafuta-isina ricotta cheese ne 1/2 kapu raspberries uye 1 kikapu yakachekwa pecans

Snack:

• 1/2 mukombe mafuta-isina cottage cheese ine 1/2 mukombe salsa

Kudya kwemanheru:

• 1 turkey burger
• 3/4 mukombe yakakangwa koliflower uye broccoli florets
• 3/4 mukombe brown mupunga
• 1 kapu sipinachi saladhi ine 1 tablespoon chiedza balsamic vinaigrette

Chitatu

Kudya kwemangwanani:

• Omelet inogadzirwa nemazai machena mazai uye 1 zai rese, 1/4 mukombe yakakangwa broccoli, 2 mashupuni yega yega isina mafuta isina mafuta, diced anyanisi, diced howa, uye salsa
• Quesadilla inogadzirwa ne1 / 2 yeimwe diki yegorosi tortilla uye 1 punipuni yakaderera-mafuta jack chizi
• 1/2 mukombe yakateyiwa watermelon

Snack:

• 1/2 mukombe isina mafuta vanilla yoghurt ine 1 yakatemwa apuro uye 1 punipuni yakagurwa walnuts

Lunch:

• Saladhi yakagadzirwa nemikombe miviri yakatemwa Romaine, 4 ounces huku yakakangwa, 1/2 mukombe yakakangwa celery, 1/2 mukombe yakadonhwa howa, 2 mashupuni akachekwa mafuta mashoma cheddar, uye 1 punipuni yakaderera-mafuta Kesari achipfeka
• 1 wepakati nectarine
• 1 mukombe wakasviba mukaka

Snack:

• 1 mafuta-isina mozzarella tambo cheese stick
• 1 wepakati orenji

Kudya kwemanheru:

• 4 ounces shrimp, yakakangwa kana kusungirwa ne 1 teaspoon mafuta omuorivhi uye 1 teaspoon yakachekwa garlic
• 1 svikiro artichoke, yakabikwa
• 1/2 kapu yegorosi couscous ine maspuni 2 akachekwa bell pepper, 1/4 mukombe garbanzo bhinzi, 1 teaspoon yakagurwa cilantro itsva, uye 1 kikapu isina mafuta-isina uchi yemasitadhi kupfeka.

Zvirongwa Zvekudya zvine hutano - Zvakasarudzika!

Wana chirongwa chekudya chinonaka svondo rega rega zvichienderana nechinangwa chako chekurasikirwa nehuremu uye chikafu chaunoda kudya. Neye Kubika Chiedza Kudya, iwe unozonakidzwa neresitorendi-yemhando yekudya uye batsira kuronga chishandiso nekuwana kune zviuru zveresipi.

Kutanga neKubika Chiedza Kudya Kunotsigirwa neCooking Chiedza Kudya

China

Kudya kwemangwanani:

• 1 mwenje yakazara-zviyo English muffin ne 1 punipuni nzungu ruomba uye 1 punipuni shuga-isina michero inopararira
• 1 wedge honeydew
• 1 mukombe wakasviba mukaka
• 2 zvimedu Canadian bhekoni

Snack:

• Yogurt parfait yakagadzirwa nekapu 1 yakaderera-mafuta vanilla yoghuti, maspuni maviri akachekwa sitirobheri kana raspberries, uye maspuni 2 akaderera-mafuta granola

Lunch:

• Kuputirwa kwakagadzirwa nema ounces mana akachekwa akaonda nyama yakakangwa, 1 6-inch yakazara gorosi tortilla, 1/4 mukombe shredded lettuce, 3 epakati matomatisi zvimedu, 1 teaspoon horseradish, uye 1 teaspoon Dijon masardard
• 1/2 mukombe pinto bhinzi kana nyemba ne 1 teaspoon yakatemwa basil uye 1 kikapu mwenje Kesari kupfeka

Snack:

• 8 yakabikwa chibage machipisi ane 2 mashupuni guacamole (edza imwe yeaya maguac mapepa)

Kudya kwemanheru:

• 4 ounces yakabikwa halibut
• 1/2 mukombe wakatemwa howa wakadururwa ne 1 teaspoon mafuta omuorivhi, 1/4 mukombe yakachekwa yero hanyanisi, uye 1 mukombe bhinzi yegirini
• Saladi yakaitwa ne 1 mukombe arugula, 1/2 mukombe hafu hafu Cherry matomatisi, uye 1 teaspoon balsamic vinaigrette
• 1/2 mukombe inodziya maapuloauce asina kusvibiswa ne 1/4 mukombe isina mafuta-yogira yoghurt,
• 1 tablespoon yakakangwa pecans uye dash sinamoni

Chishanu

Kudya kwemangwanani:

• Burrito yakagadzirwa ne: 1 yepakati yegorosi tortilla, 4 mazai evha akachekwa, 1 teaspoon mafuta omuorivhi, 1/4 kapu isina mafuta-isina bhinzi nhema, 2 maspuni salsa, 2 tablespoons grated low-fat cheddar, uye 1 teaspoon fresh cilantro.
• 1 kapu yakavhenganiswa vise

Snack:

• 3 ounces akachekwa yakaonda ham
• 1 yepakati apple

Lunch:

• Turkey burger (kana imwe yeiyi veggie burgers)
• Saladhi yakagadzirwa ne: 1 kapu yemwana sipinachi, 1/4 kapu yehafu cherry madomasi, 1/2 kapu yakabikwa lentils, 2 maspunipuni yakakangwa Parmesan, uye 1 kipunu chiedza chekuRussia kupfeka.
• 1 mukombe wakasviba mukaka

Snack:

• 1 mafuta-isina mozzarella tambo cheese stick
• 1 mukombe mutsvuku mazambiringa

Kudya kwemanheru:

• 5 ounces akachekwa salmon yemusango
• 1/2 mukombe tsvuku kana mupunga wemusango
• 2 makapu akavhenganiswa magidhi evana ane 1 tablespoon yakaderera-mafuta Caesar dressing
• 1/2 kapu yese-michero sitirobheni sorbet ine 1 yakachekwa pear

Mugovera

Kudya kwemangwanani:

• Frittata yakagadzirwa nemazai machena machena, 2 mashupuni akachekwa bhero mhiripiri, 2 mashupuni akachekwa sipinashi, 2 maspunio chikamu-skim shredded mozzarella, uye 2 mashupuni pesto 1/2 mukombe matsva raspberries
• 1 diki bran muffin
• 1 mukombe wakasviba mukaka

Snack:

• 1/2 mukombe yakaderera-mafuta vanilla yogati ne 1 punipuni pasi fakisi uye 1/2 mukombe yakateyiwa peya

Lunch:

• 4 ounces akachekwa turkey zamu
• Tomato-cucumber saradhi yakagadzirwa ne5 zvimedu matomatisi, 1/4 mukombe yakatemwa magaka, 1 teaspoon nyowani yakachekwa thyme, uye 1 kikapu isina mafuta isina kupfeka
• 1 wepakati orenji

Snack:

• Smoothie yakagadzirwa ne 3/4 kapu ye skim mukaka, 1/2 bhanana, 1/2 kapu yakaderera-mafuta yoghurt, uye 1/4 kapu yakachekwa sitirobheri (Psst: Heano mamwe uremu ekurasikirwa nesmoothie mazano.)

Kudya kwemanheru:

• 4 ounces red snapper yakabikwa ne 1 teaspoon mafuta omuorivhi, 1 teaspoon yemonamu, uye 1/2 teaspoon no-sodium seasoning
• 1 mukombe spaghetti squash ne 1 teaspoon mafuta omuorivhi uye 2 teaspoon grated Parmesan chizi
• 1 kapu yakabikwa bhinzi yegirini ine 1 tablespoon slivered almonds

Svondo

Kudya kwemangwanani:

• 2 zvimedu Canadian bhekoni
• 1 yakazara-gorosi toaster waffle ine shuga-isina michero inopararira
• 3/4 mukombe michero
• 1 mukombe wakasviba mukaka

Snack:

• 1/4 mukombe isina mafuta-kottage chizi ine 1/4 mukombe cherries uye 1 kapuni yakatsetseka maamondi

Lunch:

• Saladi yakaitwa ne: 2 makapu mwana sipinashi, 4 ounces huku yakakangwa, 1 punipuni yakachekwa cranberries yakaomeswa, 3 zvimedu avocado, 1 punipuni yakatsvedzerwa walnuts, uye 2 mashupuni ane mafuta ane vinaigrette
• 1 apuro
• 1 mukombe wakasviba mukaka

Snack:

• 1/4 mukombe isina mafuta isina yoghurt yogati ine 1 kapuni isina shuga isina michero inopararira uye 1 punipuni pasi fakisi
• 1/4 mukombe blueberries

Kudya kwemanheru:

• 4 ounces lean pork tenderloin inokurudzira-yakakangwa nehanyanisi, garlic, broccoli, uye bhero pepper
• 1/2 mukombe brown mupunga
• 5 zvidimbu zvematomatisi epakati ne 1 teaspoon yega yega ginger yakachekwa, cilantro yakagurwa, light soy sauce, uye rice waini vhiniga.

Chinhu chakakanganisika. Pane kukanganisa kwaitika uye kupinda kwako hakuna kuendeswa. Ndapota edza zvakare.

Ongororo ye

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