Ndakabva Kudya Pizza 24/7 kuenda Kutevera Green Smoothie Diet

Zvemukati

• 8 Zviitiko zvekuchengeta mundangariro Usati Waedza Smoothie Kudya
• Ongororo ye

Zvinonyadzisa kubvuma, asi anopfuura makore gumi mushure mekoreji, ndichiri kudya senge munhu achangopedza kudzidza. Pizza iboka rayo rekudya zvakanyanya mukudya kwangu - ndinoseka nezvekumhanya marathoni sechikonzero chekudya payi yese ndega mushure meMugovera kwenguva refu. Asi handisi kutamba. Muchokwadi, ndakasaina marathon yangu yechipiri nekuti ndaifarira kukwanisa kudya iyo pizza yakawanda uye kwete kunetseka nezvekudya kwecarb.

Pane dambudziko rakakura nekurarama zvakanyanya pachingwa, chizi, uye madomasi muto, asi: ini ndinowana, senge, zero zvimwe zvinovaka muviri mukudya kwangu. Ndinogona kunge ndiri kudya macalorie akakwana, asi haana chinhu. Uye chikamu chakaipisisa ndechekuti, nepo chingave chisingaoneki pachiyero, ndinogona kuona mhedzisiro muganda rangu rakagomara, jira rekupfava pamusoro peabs yangu, uye huwandu hwesimba randinaro pandinomhanya - kunyanya kana ini ' m slogging kuburikidza nekudzidzira marathon.

Ndakagara ndichiziva kudya kwangu kwaida kuchinja. Ini ndaisaziva kuti ndochichinja sei. Saka pandakanzwa kuti Adam Rosante, mukurumbira musimba uye murairidzi murairidzi, akagadzira (yemahara!) 7-Day Green Smoothie Diet Dambudziko, ndakashamisika. Ini ndabhadhara uye ndaita zvinetswa zvekudya sezvizvi kare - uye ndakundikana. Vakanga vakanyanyisa, vakaomarara, uye vakaomesesa kunamatira kune mumwe munhu asingakwanise kuzvibikira chikafu chakanyanya kuwanda kupfuura nyama yehuku nemupunga. (Yakabatana: Ini ndakarasikirwa nehuremu pane iyo Yese30 Kudya Pasina Kubiridzira)

"Nguva dzese munhu paanoda kuita chero shanduko, vanoedza kugadzirisa zvachose hupenyu hwavo," anodaro Rosante. "Tsvagiridzo iyi inopokana newe, zvakadaro; iwe uchapisa uye wosiya zvese. Asi kana iwe ukatarisa pakungoita shanduko diki, inosvikirika, uye inovhara iyo inonzi iyo yakanaka mhinduro loop, inova ndiyo nguva. kwaunowana mhinduro yakanaka kubva mukuedza kwauri kuita." (Zvakabatana: Kuita Shanduko Ddiki paKudya Kwake Kwakabatsira Mudzidzisi Uyu Kurasikirwa Nemapaundi makumi mana)

Ndiwo chirevo chese cheRosante's smoothie diet plan: Unochinjanisa kudya kwemangwanani - kudya kumwe chete pazuva - kune green smoothie. Ndakazvifarira nekuti hazvisi hazvo zvekudzikira pasi (kunyangwe izvi zvichigona kutorwa sechirongwa chemazuva manomwe ekureba uremu. kana ndicho chinangwa chako) kana "detoxing" kana "kuchenesa." Kudya kwegirobhu kunotsvedzerera kwaive kwekutora zvakakosha mumuviri wangu saka ndaive nesimba rakawanda rekuramba ndichifambisa.

Iyo yakasvibira smoothies inosanganisira misanganiswa yakasiyana yepinashi, kare, avocado, mabhanana, mapeya, mukaka wekokonati, maranjisi, pineapple zvimedu, honeydew melon, maapuro, uye almond butter. . mugirazi rimwe chete, zvinokubata padanho remaserura," anodaro Rosante. "Izvi zvinovandudza maratidziro ehutano kubhodhi rose. Iwo ma smoothies akazara nefibre, izvo zvinovandudza kugaya kwako uye zvinopa hutano kuonda. Uye iwo azere nehupamhi hwevitamini C nemhangura, izvo zvinobatsira kugadzirwa kwecollagen uye kugadziriswa kwemasuru- ndizvo zvakare zvichavandudza kunaka kweganda rako." (Zvakafanana: Unofanira Kuve Uchiwedzera Collagen Mukudya Kwako Here?)

Uyezve, mabikirwo ari muchirongwa chekudya chesmoothie ari nyore kugaya, ndosaka Rosante achihwina chikafu chemangwanani pamusoro pechinhu chakadai sekuti, zai chena omelet. Hakusi chete kuti zvinovaka muviri zviri mu smoothies zvinosvika kwazvinoda kuenda nekukurumidza, asi kuzvinwa kwekudya kwemangwanani kunopawo hurongwa hwako hwekugaya imwe nguva yekusapwanya chikafu chinorema. Izvo zvinochengetedza simba iro muviri wako unogona kushandisa kumwe kunhu, pasina kupira zvinovaka muviri, anotsanangura Rosante.

Ndakatengeswa pane sainzi, asi ini ndakanga ndisina chivimbo mukukwanisa kwangu kubvisa chikafu chesmoothie. Ndinoziva kuti masmoothies anofanirwa kunge ari epitome yezviri nyore, pa-kuenda-kune hutano kudya, asi ndakazviona ndichityisidzirwa navo munguva yakapfuura. Unoziva sei zvokuisa mazviri? Unoziva sei zvinonaka nechii? Chokwadi, iwe unogona kusanganisa mairi mavegi uye mamwe echando mumasekondi makumi matatu, asi ndizvo here zvekudya zvakakwana zvekudya? Ndiko uko kuva nemabikirwo chaiwo ekutevera kwakauya zvakanaka. Uyezve, ese ane zvitanhatu kana zvishoma; iyo yese 11-zvinhu zvegirosari runyorwa (kunyangwe nemukaka waro wekokonati unoyevedza uye ruomba rearimondi) zvakandidhura pasi pemadhora makumi matanhatu muNew York City. (Chero chero combo yaunosarudza, ipa iyo mhepo mune imwe yeaya akanakisa mablender ekudya kwako smoothie.)

Saka mangwanani ega ega, kwemazuva manomwe, ndairova chimwe chema Rosante's smoothies pakudya kwemangwanani. Ini handisi mudyi wekudya kwemangwanani, kunyanya sezvo ndichishanda kubva kumba - kutaura chokwadi, handisi munhu wemangwanani-saka kuzvigadzirira chimwe chinhu pandinenge ndisati ndaziva hazvina kunaka. Asi kukanda zvitanhatu zvinongedzo mublender zvaisakwanisa kuve nyore kana kupfuura huropi. Changu chandinofarira smoothie chikafu chikafu chaive cheRudo Mwana - sipinashi, chinanazi, huchi hwevise, bhanana, uye mukaka wekokonati - nekuti yaive inotapira uye yakatetepa. (Yakabatana: Iyo Yese-Inosanganisirwa Gwara kune Oat Mukaka vs Almond Mukaka)

Nyaya yangu imwe chete nedambudziko rekudya kwesmoothie yaive saizi yemasmoothies. Zvichienderana nezviyero zveRosante, ivo vakazadza inenge hafu yegirazi rependi. Pandakawedzera mamwe mazaya echando, iwo aive akati kurei, asi ndakaramba ndichinzwa nzara kwapera maawa maviri, izvo zvaiita senge zvinokasira kuita shuwa kumwe kudya. Ichi hachisi chinhu chakashata zvakadaro, anodaro Rosante. "Aya madhiri ekutsetseka anotsvedzerera akaderera mumacalorie asi akawandisa muviri, saka urikutora zvese zvinovaka muviri zvaunoda pakudya kwemangwanani kwete macalorie mazhinji," anodaro. "Kana iwe wakajaira kudya chikafu chemangwanani chakakura, ungangove uine nzara kwemaawa mashoma gare gare uye zvakanaka - unogona kuva neutano, makuseni." Iwe unogona zvakare kuwedzera protein-pre-workout kana kana iwe uchishuva chimwe chinhu chidiki. Ndakawedzera teaspoon ye whey protein powder mumazuva mashomanana, iyo yakabatsira. (Yakabatana: 4 Zvinhu zvandakadzidza kubva Kuedza Harley Pasternak's Muviri Reset Kudya)

Kunyangwe ini ndisina kucherechedza zvinoitika pakarepo, nezuva retatu yegreen smoothie kudya, ini ndaigona kupika kuti ganda rangu raitaridzika kupenya zvishoma uye kuti ndaive nesimba rakawanda. (Ndakaedzawo kudya zvine utano pane kumwe kudya kwangu kwose, zvakare, kunyange zvazvo Rosante achiti unogona kudya sezvaunoda zuva rose; Ndakazviita zuva rechishanu ndisati ndazviodha pizza yekudya kwemanheru.) Pakupera kwezuva reshanu. vhiki, ini ndinofunga ndinotarisa kunge ndakati kwirei, bhonasi yakawedzerwa Rosante akavimbisa asi izvo zvandaisatarisira.

Uye unozivei? Ini ndinofunga ichi smoothie chikafu chinetso chimwe chinhu chinogona kupedzisira chakanamatira kwakatenderedza. Zvichienzaniswa nemamwe matambudziko ekudya uye zvirongwa zvandakaedza, izvi zvaive nyore kuisa muhupenyu hwangu-uye handina kunzwa sekunge ndiri kubaira chero chinhu kuti ndiwane mabhenefiti. (Psst ... aya mafriji anotsvedzerera anoita kuti kuyedza kwes smoothie kudya kuve nyore kana iwe uchivenga mangwanani!)

"Ndinoda kuti vanhu vazive kuti kuva neutano kuri nyore pane zvaunofunga," anodaro Rosante."Tinoda kuwedzeredza gehena kubva muzvinhu, asi chimwe chinhu chiri nyore sekuchinjana kwako kwemangwanani kuti uwane green smoothie inogona kunge iri shanduko inozopedzisira yavhura musuwo wekuchinja zvese kwauri."

8 Zviitiko zvekuchengeta mundangariro Usati Waedza Smoothie Kudya

By K. Aleisha Fetters

Gadzira-packed juices uye smoothies ine nzvimbo mune chero chikafu chine utano. Ivo vanogona kukubatsira iwe kuti uwedzere kuwedzerwa kushandira kweveggies, kukupa iwe protein yekuwedzera, uye kukunyorera iwe mavitamini izvo zvinogona kunge zvichisaririra neimwe nzira kubva pane kwako kudya.

Rimwe zuva rakanaka, asi kurarama chete pazvinwiwa kuburikidza nekuderedza uremu chikafu chesmoothie kana neimwe nzira chinogona kuva nengozi, anodaro Jaime Mass, RD., purezidhendi weJaime Mass Nutritionals muFlorida. Kusvetwa nehuswa kwemazuva mashoma, mavhiki, kana mwedzi yakateedzana hakuzorodze muviri wako, kunatsiridza kudya kwako, kana kutungamira pakurasikirwa nehurefu kwenguva refu, anowedzera. Muchokwadi, chikafu chese-chemvura chinogona kukanganisa hutano hwako hwenguva refu (chingotarisa runyorwa runokatyamadza rwemhedzisiro pazasi chirongwa chekudya.

1. Kushaikwa Kwezvokudya. “Kudya zvine mvura hakusati kuchizokupa chinhu chiri chose chinoda muviri wako,” inodaro Misa. "Kunyangwe chikafu chemvura chichiti chinopa hutano hwakakwana, chenjera," anodaro. (Ona: Nzira Yokuwana Nayo Mishonga Yakawanda Kubva Mukudya Kwako)
2. Tsvina Kurasikirwa. Ivhareji jisi kana smoothie dhizaini dhizaini inoenderana neakanyanya macalorie ekudzivirira. Uye kunyange izvo zvingaita kuti uremu huremerwe munguva pfupi, huzhinji hwehuremu huchabva mumhasuru, kwete mafuta, anodaro. Kurasikirwa nemhasuru kunogona kukanganisa muviri wako, hutano hwemwoyo, uye kuita kwemitambo, uye kukwidza njodzi yako yekukuvara, anodaro Misa. Uyezve, akawanda mas smoothie uremu hwekudya zvirongwa arikushaikwa mupuroteni department, zvinongowedzeredza kuora kwemhasuru.
3. Kudzokerera Kurema Kuwedzera. “Kudya kwemvura kunoderedza uremu kunowanzosiya mudyi wenhaka achinzwa sokukundikana, apo chaizvoizvo akanga asina kurongerwa kubudirira,” anodaro Misa. (Inoenderana: Maitiro Ekumisa Yo-Yo Kudya Kamwe uye Kune Vese)
4. Shuga Spikes. Juice uye smoothies zvinogona kunge zvakaderera zvakanyanya mumakori uye shuga. Asi dzimwe nguva, ivo vakaita sekuyamwa pasi svutugadzike - chete pasina iyo yekuravira-bundu maturu. Mamwe majusi pamusika ane anosvika 72 magiramu emacarbohydrates uye 60 magiramu eshuga pakushumira. Izvo zvakafanana nezvidimbu zvishanu zvechingwa chena - kana 20-ounce shuga-yakazara soda. Zvichakadaro, yogurt- kana sherbet-heavy smoothie diet recipes ishoma kudarika 600-plus-calorie magirazi ane macarbs akawanda uye shuga kupfuura zvaungawana mune imwe chete asi. piri zvihwitsi. "Zvino chimbofungidzira uchinwa kanana kana katanhatu pazuva," anodaro Misa.
5. Kuda Kupenga. Kunyangwe kana smoothies ichikuzadza iwe, ingangove isingakusiye iwe uchigutsikana, sezvo iyo yekupedzisira inonamatira kwete chete chikafu, asiwo pane tembiricha, magadzirirwo, kuwirirana, uye kunaka kwezvikafu zvako, anodaro. Pinda, zvishuwo uye pakupedzisira binge kudya.
6. Matombo. Kana ukawana zvokudya zvako zvose muchimiro chemvura, nzira yako yokugaya haishande sezvayakagadzirirwa, inodaro Misa. Nokuda kwechikonzero ichocho, nepo pakudya kwemvura vamwe vanhu vanogona kurega kubudisa bile, iyo inodiwa kuti igaye zvakanaka. Izvi zvinogona kutungamira kune nduru.
7. Nyaya Dzekudya. “Ukadya shuga yakawanda, muviri unouyisa mvura muura kuti ibude,” anodaro. "Izvi zvinogona kukonzera kushushikana kwemudumbu, kuzvimba, kurwadziwa, uye manyoka." (Related: Maitiro Ekuita Nekurwadziwa Kwemudumbu uye Gasi)
8. Hukama Husina Hutano neKudya. "Idzi juzi uye smoothie zvekudya hazvitidzidzise chero chinhu nezve kudya zvine hutano, chikamu chekugadzirisa, nguva yekudya, kutenga chikafu, madyiro ane hutano mumaresitorendi, kana kuti zvine hutano hwekudzora huremu," Mass anodaro. "Ivo vanokurudzira kusagadzikana maitiro ekudya uye vanotitungamira kuti titende kuti kukurumidza kurasikirwa uremu kwakanaka-uye izvo hazvingagone kubva pachokwadi."

Ongororo ye