Maitiro Ekukwira Kutanga Kurasikirwa nehuremu Kuedza Kuvandudza Mikana Yako Yekubudirira

Zvemukati

• Zuva 1: Kudya
• Zuva 1: Workout
• Cardio 1
• Dunhu A
• Cardio 2
• Dunhu B
• Cardio 3
• Core
• Zuva 2: Kudya
• Zuva 2: Workout
• Cardio 1
• Dunhu A
• Cardio 2
• Dunhu B
• Cardio 3
• Core
• Chengetedza Kufambira Mberi Kwako Kuenderera
• 2-Day Shopping List
• Ongororo ye

Kana iwe wakambove nechiitiko chakasvetuka pamusoro pako, ungangodaro wakazvibvunza kuti "Zvinotomboita here kuti uderedze huremu mumaawa makumi mana nemasere?" Mhinduro pfupi ndeye kwete, hazvigoneke kuti ucharasikirwa nehuremu chaihwo mumazuva maviri. "Nyanzvi dzinokurudzira mwero wakachengeteka wekurasikirwa nemapaundi maviri pasvondo," anodaro ChimiroMutevedzeri wemupepeti, Mary Anderson. "Pondo imwe yakaenzana ne3,500 macalorie, saka kuti urasikirwe pondo mumazuva maviri, unofanirwa kudya 2,500 mashoma macalorie" - chikafu chekuputsika icho hapana munhu anofanira kumboedza.

Zvisinei, zvinokwanisika kutanga kukudziridza hutano hwakanaka uye kudya mumazuva maviri chete, iyo ndiyo nzira yakanakisisa yekusvetuka-kutanga kuonda. (Zvakaenderana: 20 Easy Diet Mazano Anoita Kuti Kudya Kune Utano Kusanyanya Kunetsa)

Kutanga, gadzira "chirongwa chekurwisa," inopa zano Harley Pasternak, murairidzi wemukurumbira uye musiki weiyo The 5-Factor Diet. Gadzira rondedzero yekutenga grub yakakwana yezvidiki zvishanu pazuva. Iwe unenge uchidawo kuronga apo iwe uchadya uye kushanda kunze. Maka zvese zviri pakarenda yako sekunge waizoita musangano.

Unoda kumwe kukurudzira? Tora imwe nyowani yekudzidzira giya. "Shangu nyowani dzemumhanyi dzinogona kukupa iwe sundi yekuwedzera kuti ushande," anodaro Pasternak."Vanogona kuita sechinhu chinobatsira pakati pepfungwa nemuviri kuwedzera kurudziro nekuvandudza mashandiro."

Kana kuti enda kunotenga girosari (ona rondedzero yekutenga iri pazasi pepeji) kune zvigadzirwa zvauchazoda pakudya kwemazuva maviri anotevera. Apo Dawn Jackson Blatner, RD, munyori we Chikafu cheFlexitarian, anotarisa pachitoro chegirosari, ngoro yake yakazara nehafu yezvibereko-chirongwa chinoratidza zvakanaka munguva refu uye pfupi.

Zvikonzero zvekudya miriwo zvakawanda:

1. Veggies vane anenge 20 makorikori pakushumira. Zvimwe zvekudya zvine katatu kana ka4 nhamba yeacalorie.
2. Vane chikamu chikuru chemvura, saka unogona kunzwa wakaguta kubva pakuvadya.
3. Vane potassium yakawanda mavari, iyo inogona kubatsira kudzora BP uye fluid mumuviri wako.

Nezve iyo yakasungirirwa nguva, "Enda kuchitoro uye utenge miriwo iyo iwe yaunogona kudya kubva veggie tireyi," Anopa zano Blatner. "Zvakare, tenga miriwo yaunokwanisa kukora-zucchinis uye squash - uye wedzera miriwo pane zvese zvaunodya."

Mafambiro aya anogona kukubatsira kuti uve muchimiro chendangariro chakanaka. Saka sunga iyo pantry uye guruva kubva kune iwo anomhanya shangu-ako 48-awa-uremu kurasikirwa kusvetuka-kutanga kunotanga izvozvi.

Zuva 1: Kudya

Chikanganiso chekurasikirwa nehuremu ndechekudya mashoma macalories, saka usati watanga pane izvi kana chero humwe uremu hurongwa hwekurasikirwa, verenga yako pachako calorie inoda. Kana zvasvika pakuchengetedza muviri wakagwinya, izvo zvaunonwa zvinoenzana zvakanyanya neizvo zvaunodya. "Kunwa 72 ounces emvura pazuva kwakakosha," anodaro Blatner. "Isa chirongo chemvura chakanaka mufiriji. Kuti uwane mvura inonhuhwirira, unogona kuyangarara mint nyowani mairi kana kuti unogona kuisa zvidimbu zvemapere kana grapefruit mukati mayo." (Yakabatana: Iyo Yemazuva manomwe -Kudya Kudya Kwehuremu Kubva 'Iyo Yakanyanya Kurasika')

Blatner anokurudzira iyi inotevera menyu kuti uzvipise zuva rese.

Kudya kwemangwanani: Nutty Oatmeal nemaapuro (angangoita mazana matatu macalorie)

• 1/2 mukombe yakaoma oats anokurumidza
• 1/2 kapu yepakutanga soy mukaka
• 1 tablespoon walnuts
• 1 apuro duku yakachekwa

Kwekudya chamangwanani, edza oatmeal inopisa yakanyoroveswa mumukaka we soy uye yakaputirwa neapuro rakachekwa. Kana iwe ukamuka uine nzara, izvi zvinofanirwa kukubata iwe kusvika panguva yekudya kwemasikati. [Maapuro] ari kuzadza nekuti 85 muzana imvura uye ane magiramu 4,5 efiber,” anodaro Blatner. Uye kune avo vari kunetseka nezve cholesterol yako, une rombo rakanaka. "Oatmeal zviyo zvakakwana zvinogona kubatsira kugadzirisa cholesterol nekomboni ine inonzi beta-glucan," anowedzera kudaro.

Kwekudya kwemasikati: Nyowani Tomato & Bean Yakakwenenzverwa Pita (angangoita mazana mana macalorie)

• 1 yepakati yegorosi pita
• 1/2 mukombe bhinzi chena yemumagaba
• 1 kapu yakatemwa tomato
• 2 tablespoons akachekwa basil nyowani
• 2 tablespoons vinaigrette kupfeka

Tora pita yakazara-gorosi nebhinzi, madomasi, uye basil, wozopfeka ne vinaigrette. Iyo yose gorosi pita yakaderera mumafuta akaguta, akakwirira mune zvekudya fiber, uye cholesterol-isina. Zvese zvaunenge uchidya mukati mepita zvine hutano zvakare, kunyanya bhinzi chena. Bhinzi inzvimbo huru yekudyara mapuroteni, fiber, iron, potassium, uye zinc,” anodaro Blatner.

Snack: Yogurt & Huchi (anenge 100 macalorie)

• 1/2 mukombe bani yakaderera-mafuta yogati
• 1 teaspoon uchi

Kwete chete yogati izere nemapuroteni, asi zvakare ine immune system-inosimudzira mabhakitiriya akanaka anonzi maprobiotic. Kana iwe ukawedzera huchi kune iyo yogati, inofudza mabhakitiriya akanaka muiyo yogurt uye kuita kuti hutachiona husimbe, anodaro Blatner. "Uyezve, zviri nani kuti uwedzere kutapira kwako kune yoga yoga pane kutenga iyo isati yaiswa zvinotapira nekuti unogona kudzora huwandu." (Yakabatana: 12 Yogurt Hutano Hutano Mabhenefiti Anoratidzira Simba Rayo Rekudya)

Kudya kwemanheru: Salmoni neQuinoa uye Broccoli (dzinosvika mazana mana macalorie)

• 3 ounces yakakangwa salmoni
• 1 kapu yakachekwa broccoli florets
• 1 teaspoon pini nzungu
• 1 lemon yakaomeswa
• 3/4 mukombe yakabikwa quinoa

Unozoguta pakudya uku. Salmon yakagochwa ine zvinovaka muviri, yakaderera mumafuta akazara, uye yakaiswa omega-3 fatty acids. Uye haugone kukanganisa ne broccoli – miriwo inoitwa sechikafu chinorwisa kenza, yakafuma muvhitamini A uye C, uye sosi yakanaka yecalcium, iron, uye magnesium. Kana iri quinoa, "ine imwe yemapurotini akazara ezviyo," anodaro Blatner. Saka tengesa kubva kuchena mupunga - iko kuchinjanisa kwakakodzera dambudziko.

Saka machipisi, makeke, zvihwitsi, aizikirimu, uye doro zvinokwana papi, unobvunza? "Hakuna," anodaro Blatner. Chinangwa ndechekuenda zvese-mukati patsva kwemazuva maviri, anodaro. "Zvisinei, vanhu venguva refu havafanirwe kufunga kuti kudya kwemazuva maviri uku ndiko kwakakwana kwavanofanirwa kuve nekusingaperi."

Zuva 1: Workout

Kana iwe uri wemangwanani wekurovedzera mhando yemunhu, enda kumberi uye tambo mushure mekuseni. Zvisinei, kana iwe uri mamwe masikati kana mushure mekudya-kudya, inzwa wakasununguka kushanda kunze apo iwe unonyanya kugadzikana. "Ndezvekuita tsika uye ndezvekuwanda kwekurovedza muviri," anodaro mudzidzisi ane mukurumbira Ramona Braganza, akashanda naJessica Alba. "Zvironge uye zvinyore mujenari rako. Kana usina simba mangwanani mashanu akatevedzana, wobva wachinja."

Hunyanzvi hwekuwana mhasuru yakasindikana ndeyekubatanidza kudzidziswa uremu ne cardio, zvinova ndizvo chaizvo zvaunenge uchiita neBraganza's 3-2-1 chirongwa (3 cardio segments, 2 segment segment, uye 1 core segment).

"Edza kusatora zororo. Sunda kuburikidza nekutsva, "anopa zano Braganza. "Asi kana uchifanira kumira, chimbomira zvishoma wozoenderera mberi." Anokurudzira kushanda pa75 muzana yekurova kwemwoyo wako. (Unogona kuona kuti chinangwa chemoyo wako ndechokubvisa zera rako kubva pa226, wobva wawedzera iyo nhamba ne0.75 kuti uwane muzana rako. .

Purogiramu yose inofanira kutora awa uye ichapisa kumativi mazana matatu emacalorie. Kana iwe uchida kupisa zvakanyanya, wedzera iyo cardio nguva kubva pamaminetsi manomwe kusvika gumi, uye dzokorora Dunhu A uye B katatu.

Cardio 1

A. Warm-up nekumhanya kwemaminetsi maviri.

B. Chitima chenguva pfupi kwemaminetsi matatu kusvika mashanu. Wedzera kusimba nekumhanya pane inoteedzera kana nekukwira kumhanya.

Dunhu A

1. Push-Ups

A. Tambanudza maoko kuhupamhi hwemapfudzi uye tambanudza makumbo, kuenzanisa pazvigunwe.

B. Kuchengeta kumashure kwakatwasuka, kudzika muviri pasi, wobva wasundidzira kumashure kusvika panzvimbo yekutanga.

Ita makumi maviri reps.

Scale down: Donhedza mabvi pasi kuti utsigire.

2. Makumbo Anosimudza

A. Nhema wakarara kune rimwe divi uye wedzera makumbo akatwasuka.

B. Simudza gumbo repamusoro, woridzikisa kusvika mukati memainji mashoma-asi kwete kubata-gumbo repasi.

Ita 20 pulses kune rumwe rutivi, uye shandura.

Ita shuwa kuti fomu rakarurama; kuonda muviri zvishoma kumberi uye usarega kumusoro hudyu kumonera kumashure. Ichi chiitwa chichashanda chidya chekunze.

3. Sachigaro Dip

A. Gara pamucheto wechigaro nemakumbo pamwechete uye wakatsetseka pasi. Isa maoko pamucheto wechigaro kune rumwe rutivi rwezvidya.

B. Bend elbows 90 degrees uye pasi muviri pasi.

C. Twasanudza maoko kusimudza muviri kudzokera kunzvimbo yekutanga.

Ita makumi maviri reps.

4. Dzokorora nhanho 1-3.

Cardio 2

A. Svetuka tambo kwemaminitsi manomwe.

Dunhu B

1. Chest Press neDumbbells

A. Gara pabhenji rakarerekera, wakabata zviyero zvepakati kusvika pakukwirira kwepafudzi wobva wazendamira kumashure pabhenji. Ita shuwa kuti dumbbells iri mumutsara nemativi echipfuva uye ruoko rwepamusoro rwuri pasi pemadumbbells.

B. Wedzera ma dumbbells kumusoro.

C. Dzikisa maoko kumashure kunzvimbo yepakutanga.

Ita makumi maviri reps. Yekupedzisira 5 reps inofanirwa kunzwa yakaoma.

2. Kufamba Lunges

A. Mira netsoka dzakaparadzana muchiuno-paupamhi.

B. Lunge kurudyi gumbo kumberi, kupfugama kuruboshwe ibvi kusvika kune 1 inch pamusoro pevhu uye nebvi rekurudyi rakakotama pane 90-degree angle yakananga pamusoro pekona.

C. Kuchengeta huremu muzvitsitsinho kudzivisa kusendamira kumberi, pusha kubva pasi negumbo reruboshwe uye lunge gumbo reruboshwe kumberi.

Ita makumi maviri ekufamba mapapu.

Kwirisa: Enda pakadzika nekumonyorora mugumbo rinotungamira nekubata pasi nerumwe ruoko.

3. Triceps Extensions

A. Nhema pabhenji, wakabata 5- kusvika-gumi-mapaundi echiridzwa muruoko rumwe nerumwe.

B. Tanga nemaoko akatambanudzwa kusvika padenga.

C. Kukotama pamaoko uye kuchengeta michindwe yakatarisana mukati, dzikisa zvimiti kune nzeve.

Ita makumi maviri reps.

4. Tora 30-second break, wobva wadzokorora circuit B.

Cardio 3

A. Interval chitima kwemaminitsi manomwe. Wedzera kusimba nekumhanya pane imwe nhanho kana nekukwidza sipidhi nekuichengeta ichimhanya zvakadzikama.

Core

1. Kaviri Crunch

A. Nhema kumeso nemakumbo maviri kubva pasi.

B. Bata magokora kuseri kwemusoro, wozokokera muviri kuita bhora kusvika magokora abata mabvi.

Ita 20 crunches.

2. Kumonyanisa Bhasikoro

A. Nhema kutarisana. Imwe inobata gokora rega kune rakatarisana nemabvi (kureva.

Ita 20 crunches.

3. Anosimudza Gumbo

A. Nhema kumeso nemaoko pasi pechiuno.

B. Simudza makumbo takananga padenga, wobva waunza pasi kudzamara voda kubata pasi.

Ita 20 reps kune rumwe rutivi.

4. Danda

A. Pinda munzvimbo yekupfugama uye bhande muviri kurwisa pasi nemagokora ako nepamberi. Wedzera makumbo wakananga kumashure kuti uenzane pazvigunwe nepamberi.

Bata ichi chinzvimbo cheplank kwemasekondi makumi maviri kusvika makumi matatu (shanda kusvika paminiti izere).

5. Dzokorora nhanho 1-4.

Zuva 2: Kudya

Kudya kwemangwanani: Almond Toast neBlueberries (dzinosvika mazana matatu macalorie)

• 2 zvimedu zvechingwa chegorosi chakakangwa
• 1 tablespoon almond bhotela
• 1 kapu yeblueberries itsva

Paridza ruomba rwearumondi pane toast, uye idya nedivi reblueberries. Haingori chete kuti mablueberries akaderera mumacalorie, asi iwowo manyuko akanaka efayibha uye akapfuma muvitamini C. Uyezve, iro bhuruu bhuru rinobva kune antioxidant anthocyanin, iyo inogona kudzivirira kubva kuzvirwere zvakaita seAlzheimer's disease, cancer, uye moyo chirwere, anodaro Blatner.

Zvokudya zvemasikati: Yakachekwa Sipinachi Salad (inenge 400 makorikori)

• 2 makapu sipinachi
• 1 mazai makuru akaoma, akachekwa
• 1 yepakati yakabikwa mbatatisi, yakagurwa
• 1 mukombe makaroti, akachekwa
• 2 tablespoons vinaigrette saladi kupfeka
• Wedzera zvigadzirwa zvakatemwa kupinashi uye kukanda nekupfeka.

Kanganwa iceberg kana romaine lettuce. "Sipinachi ishizha rine mashizha, uye izvi zvine matatu ane simba e antioxidants anonzi ACE-mavitamini A, C, uye E-anovaka ropa simbi uye vhitamini K, uye vavaki vemabhonzo vakaita secalcium uye magnesium," anodaro Blatner.

Sekusvika kune zvigadzirwa zvesaladhi zvinoenda, mazai ndiwo akanaka masosi eprotein ayo achiri mashoma mumafuta, izvo zvinovaita vakanaka pakuvaka tsandanyama iwe uchirasikirwa uremu. Kuva neprotein muchikafu chega chega kunobatsira kuchengetedza metabolism yako apo muviri wako uchipisa mafuta. Uye usakanda yolk kubva muzai rakabikwa, zvakare; ine vhitamini D yakawanda, inorwisa zvirwere zvakaita segomarara uye chirwere cheshuga.

Snack: Celery neSunflower Butter (inenge zana macalorie)

• 1 tablespoon sunflower butter
• 2 madzinde epakati seriri

Nakidzwa neselery yakapararira nesunflower batare, ine vhitamini E yakawanda kupfuura nzungu ruomba.

Kudya kwemanheru: huku Veji Yemuriwo Fry-Fry neBrown Rice (ingangoita mazana mana macalorie)

• 1/2 mukombe yakabikwa mupunga
• 3 ounces akachekwa huku zamu, akachekwa
• 1 tablespoon yakatswa maamondi
• 1 tablespoon yakachena cilantro, yakasarudzwa
• 1 mukombe yakasanganiswa miriwo
• Huku yepamusoro ine maarmond uye cilantro. Idya nedivi remupunga nemavheji akasanganiswa.

Sezviyo zvakakwana, mupunga wakasviba unozadza uye uri nyore kugaya. Zvakare, zvichienzaniswa neyakaomeswa tsanga dzese sevapambi, mupunga wakasviba unowanikwa nemvura zhinji saka zvinoita kuti unzwe kuzara, anodaro Blatner. (Yakabatana: Iyo Yakarasika Makirogiramu gumi muMwedzi Chirongwa Chekudya (Chaunonyatsoda Kutevera))

Zuva 2: Workout

Cardio 1

A. Warm up nekumhanya kwemaminetsi maviri.

B. Chitima chenguva pfupi kwemaminetsi matatu kusvika mashanu. Wedzera kusimba nekumhanya pane zvinokamhina kana nekukwirisa iyo spidhi uye nekuichengeta pane yakatsiga nhanho.

Dunhu A

1. Dumbbell Rows

A. Isa kuruboshwe ibvi uye ruboshwe pabhenji.

B. Kubata 12-paundi huremu muruoko rumwe nerumwe (shandisa zviremu zvakareruka kana izvi zvanyanya kurema), tambanudza ruoko rwerudyi rakatwasuka pasi kuti dumbbell iremberere pazasi pefudzi.

C. Dhonza maoko wakananga kumashure, uchichengeta gokora padyo padivi.

Ita makumi maviri reps.

2. Zvikwambo

A. Mira kureba netsoka dzakafara muchiuno.

B. Gara pasi kunge wakagara pachigaro.

Ita makumi maviri reps.

Ita shuwa kuti iwe unonzwa iko muzvitsitsinho zvako kuti iwe ushande kumashure kwemakumbo ako. Bata mashekeri masere-mapaundi mumaoko ako kana zvikwikwidzi zvikareruka.

3. Biceps Curls

A. Mira netsoka dzakaparadzana muchiuno-paupamhi.

B. Uchibata 5-pound dumbbells muruoko rumwe norumwe, korai zviremera kumapfudzi.

Ita makumi maviri reps.

4. Dzokorora nhanho 1-3.

Cardio 2

A. Svetuka tambo kwemaminetsi manomwe.

Dunhu B

1. Dzorera Flye

A. Enda mberi negumbo rimwe uye sendamira mberi zvishoma, uchichengeta musoro wakatwasuka nemahudyu uye wakaisa maziso pasi.

B. Tanga ne5-pondo huremu muruoko rumwe nerumwe, nemichindwe yakatarisana nemuviri.

C. Simudza maoko kusvika pakukwirira kwepfudzi.

D. Dzikisa maoko kusvikira maoko ari pasi pechipfuva.

Ita makumi maviri reps.

Zano: Chengeta maoko akatenderedzwa zvishoma nekunyepedzera kugumbatira muti.

2. Nhanho-Ups

A. Tanga nerutsoka rwerudyi pabhenji uye tsoka yekuruboshwe pasi.

B. Enda kumusoro kubhenji, uchitwasanudza gumbo rerudyi.

C. Tora bhenji neruboshwe rworuboshwe, wobva wangodzosa rutsoka rworuboshwe pasi zvakare.

Kuchengeta rutsoka rworudyi pabhenji, ramba uchiita 20 reps. Chinja mativi; Dzokorora.

3. Lateral Papfudzi Simudza

A. Mira kureba ne5-pound dumbbells muruoko rumwe norumwe kumativi.

B. Simudza maoko nemativi kusvika pakukwirira kwepafudzi.

C. Dzikisa maoko kumashure.

Ita makumi maviri reps.

4. Dzokorora nhanho 1-3.

Cardio 3

A. Interval chitima kwemaminitsi manomwe. Wedzera kusimba nekumhanya pane zvinokamhina kana nekukwirisa iyo spidhi uye nekuichengeta pane yakatsiga nhanho.

Core

1. Kaviri Crunch

A. Nhema kutarisana, kutanga nemakumbo maviri kubva pasi.

B. Bata magokora kuseri kwemusoro, wozokokera muviri kuita bhora kusvika magokora abata mabvi.

Ita 20 crunches.

2. Kumonyanisa Bhasikoro

A. Nhema kutarisana. Imwe inobata gokora rega kumabvi ako akatarisana (kureva, gokora rerudyi kuruboshwe ibvi, uye zvinopesana) uchisimudza kuita mutsindo.

Ita 20 crunches.

3. Kusimudza Gumbo

A. Nhema wakarara kune rimwe divi uye wedzera makumbo akatwasuka.

B. Simudza gumbo repamusoro, wobva waridzikisa mukati memasendimita e - asi usingabatike - gumbo repasi.

Ita 20 pulses kune rumwe rutivi, uye shandura.

4. Puranga

A. Pinda munzvimbo yekupfugama uye simbisa muviri uchitarisana nepasi nemagokora ako nemaoko. Wedzera makumbo akananga kumashure kuti aenzane pazvigunwe nemaoko.

Bata ichi chinzvimbo cheplank kwemasekondi makumi maviri kusvika makumi matatu (shanda kusvika paminiti izere).

5. Dzokorora matanho 1-4.

Chengetedza Kufambira Mberi Kwako Kuenderera

Kana iwe wakazviita kusvika pano, mikana iwe ucharamba uchishanda kunze. Braganza anokurudzira kuita kwake kurovedza muviri mazuva matatu pavhiki, achichinjanisa nemaminetsi makumi matatu kusvika makumi mana eakagadzika cardio rimwe nerimwe zuva (uchave nezuva rimwe chete rekuzorora vhiki rega rega).

Asi chiitiko ichi chinongova chakanaka kwemasvondo mana kusvika matanhatu. Mushure meizvozvo, iwe uchafanirwa kugadzira tweaks kune akajairwa kuitira kuti uone chero inoonekwa shanduko. Sezvisikwa zvetsika, isu tinofarira kuita imwecheteyo yekurovedza muviri - asi kana iwe uri kuyedza kudzikisa uremu, zvaunoita hazvichashanda. "Iyi inonzi chirevo chekugadzirisa," anodaro Braganza. "Panofanirwa kuve nezvakasiyana mukudzidzira kwaunoita iwe. Unogona kuita mitezo mimwe chete yemuviri asi dzidza maekisesaizi matsva kwavari."

(Zvakabatana: 6 Zvikonzero Zvokunyengera Iwe Hausi Kurasikirwa Huremu)

Dzimwe nguva kubata shamwari yekudzidzira kunogona kukubatsira iwe kugara muchirongwa kwenguva refu. Imwe nzira yekunakisa kuita kwako kwezuva nezuva ndeyekudzivisa gym zvachose uye kungobuda kunze. "Tora kufamba uye uteedzere kure kwaunoenda ne pedometer. Kana kutamba nevana vako kana imbwa," Braganza anokurudzira. Zvakare, kutora chikamu mune mimwe mitambo-kuchovha bhasikoro, kukwira makomo, kana kukwira matombo, semuenzaniso-inzira yakanaka yekuramba wakasimba. Tsvaga chimwe chinhu chaunoda kuita uye ramba uchichiita.

Chero zvaunoita, ita shuwa kuti unonyora zvaunodya maitiro uye zvekuekisesaiza mabasa pasi. Blatner anoti kana iwe ukachengeta izvo zvauri kudya, ipapo unozorasikirwa nehuremu zvakapetwa kaviri.

"Ini ndinofunga kune kukosha kwakanyanya kuita wega kusvetuka kutanga. Chikonzero chekutanga nei vanhu vasinganamatire kuchirongwa ndechekuti havaone mhedzisiro nekukasira," anodaro Blatner. Kuita chimwe chinhu chakadai seichi chikamu chevhiki kunozokuita iwe mukana wekukudziridza tsika dzakanaka pane hwako hupenyu.

2-Day Shopping List

• Dry nekukurumidza oats
• Original soymilk
• Walnuts
• 1 apple diki
• 1 yepakati-saizi yakazara gorosi pita
• 1 gaba remabhinzi machena
• Madomasi
• Nyowani basil
• Plain yakaderera-mafuta yogati
• Mudiwa
• 3 ounces yakakangwa salmoni
• Broccoli florets, akachekwa
• Pine nzungu
• 1 ndimu
• Quinoa
• Lofu yechingwa chegorosi
• Almond butter
• Katoni yemablueberries matsva
• 1 bhegi repinashi
• 1 zai
• 1 mbatatisi yakabikwa pakati
• Makarotsi
• Bhodhoro revinaigrette saladi kupfeka
• Sunflower ruomba
• 2 yepakati celery madzinde
• 1 bhegi diki remupunga wakasviba
• 3 ounces yakagochwa yehuku zamu
• Maamondi akachekwa
• Nyowani cilantro
• 1 bhegi rechando miriwo medley

Ongororo ye