Rimwe Zuva MuKudya Kwangu: Muongorori wezvekuvaka muviri Mike Roussell

Zvemukati

• Chikudya chamangwanani: Omelet neMozzarella, Greek Yogurt, uye Chibereko
• Chechipiri Kudya Kwemangwanani: Blueberry Smoothie
• Kunwa Kwemangwanani: Kofi
• Kwekudya kwemasikati: Pan-Seared huku uye Green Bhinzi neOrive Oiri
• Masikati Snack: Brad's Raw Leafy Kale Chips
• Kudya kwemanheru: Sausage yehuku uye Sautéed Kale
• Ongororo ye

Sekugara kwedu Kudya Chiremba, Mike Roussell, Ph.D., anopindura mibvunzo yevaverengi uye anopa zano rehunyanzvi pakudya zvine hutano uye kurasikirwa nekurema muhurukuro yake yevhiki. Asi isu tiri kuyedza chimwe chinhu chitsva vhiki ino, uye pachinzvimbo che kuudza isu kuti ndezvipi zvekudya zvatinofanira kunge tichidya, isu takamukumbira ratidza isu. Uye isu hatisi kutaura nezve yakaratidzirwa grocery rondedzero (isu tese takaona izvo zvitsva zvibereko uye yogreek yogati inoita senge). Takabvunza Dr. Mike kuti atore pikicha yekuruma kwese nekumedza izvo zvinopfuura nemiromo yake mukati meimwe 24-awa nguva. Uye akati hongu!

Verenga pamusoro kuti uone kuti SHAPE's Diet Chiremba anogara sei mutete uye achigutsikana kubva mangwanani kusvika manheru.

Chikudya chamangwanani: Omelet neMozzarella, Greek Yogurt, uye Chibereko

Ndakatanga zuva rangu ne 4-zai omelet ne fresh mozzarella uye fresh basil uye Greek yoghurt pamwe chia mbeu uye blueberries.

Handina kusimudza zviyero nhasi saka huwandu hwangu hwehydrohydrate hwakaderera pane dai ndaive nahwo. Pamazuva ekurovedza uremu, misiyano miviri mikuru mukudya kwekabhohaidhiretsi ichave panguva yekudya kwemangwanani uye panguva yekudya ndichangopedza kurovedza muviri. Semuenzaniso, iyo yogati yechiGreek pano yaizotsiviwa neoatmeal kana chingwa chakamera chezviyo.

Chechipiri Kudya Kwemangwanani: Blueberry Smoothie

Iyi blueberry smoothie inogadzirwa nevanilla low-carb Metabolic Drive protein poda, mazaya echando mabhuruu, Superfood (yakakwira-antioxidant, michero yechando-yakaomeswa nemiriwo), walnuts, kudya kwemaflakisi, mvura, uye chando. Inotakurwa nezvinovaka muviri, mapuroteni, fiber, uye yakakosha mafuta acids. Dzimwe nguva ndinotsiva mvura nemukaka wearumondi usina kunyoroveswa kana usina kunyorova Saka Inonaka mukaka wekokonati kuitira kuravira kwakasiyana zvishoma uye chimiro chemuviri. Iwe unogona zvakare kushandisa yehupfu girini tii panzvimbo yeSuperfood yekuwedzera.

Kunwa Kwemangwanani: Kofi

Ndine Keurig inogadzira kofi muhofisi yangu, iyo yakanaka asi dzimwe nguva inoita kuti kudyisa tsika yangu yekofi kuve nyore. Ndinoedza kuzviganhurira kumakapu maviri pazuva; kana ndikanwa zvinopfuura izvozvo ndinozviona ndisinganwe zvakakwana tii nemvura.

Ini ndinotora kofi yangu nhema kuitira kuti parege kuva nekufunganya pamusoro pemamwe macalorie kubva kune kofi zvinowedzera. Zvinhu zvakaita seshuga, sirapu, uye cream cream ndizvo zvinotora kofi kubva kune hutano kuenda kune husina hutano. Kofi pachayo yakatakurwa nema antioxidants uye caffeine iyo inodzivirira kuparara kwe cyclic AMP, chinhu chinobatsira kuchengetedza michina yako inopisa mafuta ichishanda kwenguva yakareba.

Kwekudya kwemasikati: Pan-Seared huku uye Green Bhinzi neOrive Oiri

Chikafu chemazuva ano chaive chidya chehuku chakabikwa mupani, bhinzi yakadirwa nemafuta emuorivhi, nemusanganiswa wegreens saladhi ine kalamata olive nemhiripiri tsvuku. Zvidya zvehuku inguva yakanaka kubva kune iyo monotony yemazamu ehuku akagocha. Vane mafuta mashoma akakwirira (4 magiramu vs. 2.5 magiramu) asi zvishoma kudarika vanhu vakawanda vanofunga (ingova nechokwadi chekubvisa ganda uye kuderedza mamwe mafuta).

Zvokudya zvakaita semaorivhi akaporeswa, mhiripiri tsvuku yakakangwa, kana matomatisi akaomeswa nezuva inzira iri nyore yekuwedzera flavour kumasaladhi pasina kutendeukira kucalorie- uye preservative-laden salad dressings.

Masikati Snack: Brad's Raw Leafy Kale Chips

Ini ndinowanzo gadzira yangu yekare machipisi asi ichi chaive chidiki kurapwa (uye ini ndaida kuzviedza kune mutengi). Kuzvigadzirira makare machipisi kuri nyore: Kanda kare nemafuta mashoma emuorivhi, woriparadzira papepa rekubikira, mwaka nemunyu uye mhiripiri, wobika pa 350 degrees kwemaminitsi makumi maviri.

Kudya kwemanheru: Sausage yehuku uye Sautéed Kale

Hongu, kare zvakare. Ini nemukadzi wangu tiri pane yakakura kare kick-zviri nyore kwazvo kubika. Pano, iyo kare yakagadzirirwa neinokonati mafuta, diced hanyanisi, uye dash yeMelinda Habanero XXXtra Hot Sauce. Huku soseji dzakabikwa kare, zvichiita kuti chikafu ichi chive nekukurumidza uye nyore kugadzirira.

Chii iwe handikwanise onai apa ndanakirwawo negirazi rewaini.

Ongororo ye