Munyori: John Stephens
Zuva Rekusika: 21 Ndira 2021
Gadziridza Zuva: 22 Mbudzi 2024
Anonim
Makirogiramu gumi mumwedzi miviri: Kurasikirwa nehuremu Kudya Chirongwa - Utano
Makirogiramu gumi mumwedzi miviri: Kurasikirwa nehuremu Kudya Chirongwa - Utano

Zvemukati

Kudya-kwakakora kudya

Kunyangwe kuverenga macalorie uye kurovedza muviri ichiri nzira yakanyanya kunaka yekudzikisa huremu, inogona kunetesa kana yaitwa kwenguva refu. Kana zvasvika pakurasikirwa nemakirogiramu gumi kana kudarika, ndinotarisa pane pfungwa yekudya-yakasimba kudya. Izvi zvinogona kukubatsira kuti uremerwe uremu pasina kunzwa uchinyimwa.

Kudya-kwakakora kudya, kana sekudaidzira kwandinodaidza kuti, "kubhowa kukuru kwekoriori yako," kunoenzanisa huwandu uye hunhu hwezvinovaka muviri pamwe nenhamba yemakoriori mune chimwe chinhu.

Zvichingotaurwa, izvo zvinoreva kusimbisa chikafu chine hupfumi muvitamin, zvicherwa, phytochemicals, uye antioxidants - uye zvakare yakaderera macalorie. Mienzaniso inosanganisira michero mitsva, miriwo, uye zviyo zvakazara.

Chinoshanda sei?

Uturu hwehuturu hunoshanda sekudzikira uye uremu manejimendi yekushandisa nekuti hainzwe sekudzivirira sedzimwe nzira dzinogona kunzwa. Iwe uchiri kunakirwa nezvikafu zvako zvaunofarira nekuzvipfekedza nezvinovaka-zvakafuta zvinhu.

Izvi zvinobatsira kuwedzera huwandu hwechikafu chaunogona kudya, uchiri kugadzirisa macalorie ako. Paunenge uchinzwa kuzara, iwe zvirinani kugona kunamatira nechero chirongwa chekudya.


Vhoriyamu uye kuzara zvakakosha zvinhu mukuguta. Sezvatinotanga kugaya chikafu, dumbu redu rinowedzera zvishoma nezvishoma. Izvi zvinotumira izere meseji kuuropi uye nekudaro inoderedza chishuwo chedu chekudya.

Ichi chiratidzo chinonyanya kutaurwa patinenge tichidya zvekuzadza chikafu, kazhinji izvo zvine fiber, protein, uye mafuta. Ndicho chikonzero chirongwa chekudya ichi chinorema pane ese fiber-akapfuma makabhohaidhiretsi uye mapuroteni.

Kudya uye kurovedza muviri

Urongwa hunotevera hwekudya hwakagadzirirwa kukubatsira iwe kurasikirwa mapaundi gumi mumwedzi mumwe kana miviri. Iwindo iro rinopihwa nekuti munhu wese anowana kuonda zvakasiyana. Vamwe vedu vanokwanisa kuita shanduko shoma uye kurasikirwa nehuremu kubva pabhat, vamwewo vachida imwe nguva huremu husati hwatanga kubuda.

Ini ndinofunga zvakakosha kusimbisa kuti iyo nguva yenguva haina basa zvakanyanya sekuita.

Kuita shanduko yemararamiro ane hutano kunogona kutora nguva yakareba kupfuura inozivikanwa, nzira dzekukurumidza-kugadzirisa. Saka edza kusagumbuka kana zvichitora nguva yakareba kupfuura zvaifungidzirwa. Chero bedzi iwe uchinge uchinge uchinja kuchikafu chako uye uchishingaira, iwe unozopedzisira wasvika kune chako chinangwa.


Kuti uve nechokwadi chekuti unoita, iwe unofanirwa kusanganisa chirongwa chako chitsva chekudya neyakajairika tsika yekurovedza muviri. Izvi zvinorevei, chaizvo?

Simudza iyo cardio uye wedzera yakakwira yenguva yekudzidzira kashoma pavhiki. Ichi chiyero chinotarisa mukuvandudza hutano hwemwoyo nepo ichiwedzera metabolism. Sarudza zviitiko zvinonyanya kukushandira, sezvo uri mukana wekuomerera nechimwe chinhu kana uchifarira kuzviita.

Kune vanotanga, tarisa kwemaminitsi makumi matatu ekadhiyo katatu pavhiki.Kune avo vatove kurovedza muviri pane zvinoenderana hwaro, tarisa maminetsi makumi mashanu kusvika makumi matanhatu e cardio, katatu kana kana pavhiki.

IAmerican College yeMitambo Mushonga inokurudzira ingangoita zana nemakumi mashanu emaminetsi ekudzikamisa-kusimba kurovedza muviri pasvondo. Kunyangwe iwe ukatadza kusangana nenhamba iyi, iwe uchazobatsirikana nechero kurovedza muviri kwaunoita.

Kusvetuka-kutanga kurasikirwa uremu uye kuwedzera caloric kupisa, zviite chinangwa chekuwedzera kudzidzisa kwepakati imwe yemazuva maviri pavhiki. "Kudzidziswa kwenguva" kunongoreva kuchinjanisa kuputika kweichiitiko chakakora pamwe nenguva dzechiedza.


Kune akawanda eboka rekurovedza makirasi anoteera iyi fomati (sekutenderera, musasa webhutsu, uye yakatarwa makirasi enguva). Kana iwe usina mukana wekirasi, gadzira yako wega nguva yekurovedza muviri nekusanganisa masekondi makumi matatu kusvika kumaminetsi maviri ekuita kwakasimba, uchiteverwa nekudzikamisa zvine mwero; dzokorora kuita uku kwemaminetsi makumi maviri kusvika makumi mana.

Sezvakatsanangurwa pamusoro, chirongwa chekudya ichi chinotarisa pakakwirira-faibha, chikafu-chakakora kudya.

Inzwa wakasununguka kushandisa zvinotsiva uye ita shanduko pazvinenge zvichidikanwa. Semuenzaniso, kana tikakurudzira 1 mukombe wesipinashi, unogona kutsiva 1 mukombe kare, lettuce, kana mumwe muto.

Zuva 1

Kudya kwemangwanani: Zviyo uye michero

  • 1 kapu yakazara-zviyo, yakakwira-fiber cereal, senge oatmeal, ine 1 kusvika 2 makapu michero yesarudzo. Shandira ne 1 mukombe wemukaka usina kutapira, wakaderera-mafuta kana usina mafuta kana mukaka usina mukaka wakasarudzika. Dzimwe dzenzvimbo dzakakwira-fiber dzinosanganisira shredded gorosi uye bran-yakavakirwa zviyo. Sanganisira mamwe mapuroteni kana mafuta ane hutano kuchengetedza satiety, uye sarudza yakaderera shuga zviyo sarudzo.

Kwekudya kwemasikati: Quinoa tabbouleh

  • 1 kapu pamwe neapuro imwe uye chidimbu chimwe chetambo chizi. Iwe unogona kugadzira iyo tabbouleh pamberi penguva, kugadzirira zvakakwana kwemasikati zvakare mangwana!

Kudya kwemanheru: Noodle-isina pad thai

  • Imwe yekushandira isina-noodle-pad pad. Tora kamukira!

Snack (chero nguva):

  • 1/4 mukombe trail musanganiswa kana maarumondi

Zuva 2

Kudya kwemangwanani: Veggie-zai kupokana

  • Mazai maviri akazara akakwenenzverwa ne 1 mukombe yakatemwa sipinashi, imwe huru diced tomato, uye 1/2 mukombe howa. Sakanidza mu 1/4 mukombe shredded mozzarella cheese usati washumira.

Kwekudya kwemasikati: Quinoa tabbouleh

  • 1 mukombe quinoa tabbouleh (zvasara kubva nezuro) ne3 oz. yeiyo yakabikwa, yakabikwa huku (kana protein yesarudzo)

Kudya kwemanheru: Tomato-sipinashi polenta

  • Imwe inoshumira polenta nematomatisi akachekwa nesipinashi. (Ita zvekuwedzera kuti uwane zvekudya zvemasikati mangwana.)

Snack (chero nguva):

  • 1/2 mukombe mwana makarotsi ane 1 tbsp. hummus

Zuva 3

Kudya kwemangwanani: Green smoothie

  • Sungai pamwe chete 1 mukombe wemukaka weamondi kana mumwe mukaka, 1 mukombe de-yakabuda mashizha ekare kana mwana sipinashi, rimwe bhanana rakakura rakaomeswa nechando, rakatemwa muzvimedu, 1 tbsp. almond ruomba kana nzungu ruomba, 1 tbsp. chia mbeu kana ivhu rakapiswa neflakisi, pini sinamoni yepasi, uye maviri kusvika matatu echando macube.

Kwekudya kwemasikati: Tomato-sipinashi polenta

  • Imwe inoshumira polenta nematomatisi akachekwa nesipinashi (zvasara kubva pakudya kwemanheru ezuro)

Kudya kwemanheru: Skinny lasagna

  • Mumwe anoshandira akaonda lasagna

Snack (chero nguva):

  • Imwe apple ine 1 tbsp. omuarumondi ruomba

Zuva 4

Kudya kwemangwanani: Zviyo uye michero

  • 1 kapu yakazara-zviyo, yakakwira-fiber cereal ine 2 makapu michero yesarudzo. Shandira ne 1 mukombe wemukaka usina mafuta kana mukaka usina mafuta kana mukaka usina mukaka wesarudzo. High-fiber zviyo zvinosanganisira oatmeal, shredded gorosi, bran-based zviyo.

Kwekudya kwemasikati: Vegetarian Cobb saladi

  • Wepamusoro 21/2 makapu lettuce yesarudzo ne 1/3 mukombe garbanzo bhinzi, hafu yemakucheka akachekwa, imwe nyanya nyanya yakatemwa, kota yeavocado, zai rimwe rakaomeswa, uye 11/2 tbsp. vinaigrette.

Kudya kwemanheru: Mapuroteni, maveji, zviyo

  • 3 oz. yeprotini yakabikwa yesarudzo, 1 kusvika 2 makapu akabikwa miriwo yesarudzo, uye 1/2 mukombe yakabikwa tsanga yesarudzo

Snack (chero nguva):

  • Chibereko chikuru chemazambiringa, chakatsemuka uye chakadururwa ne 1 tbsp. uchi, uye 1/8 mukombe nzungu kana mbeu

Zuva 5

Kudya kwemangwanani: Oatmeal

  • Gadzira 1 kapu yakabikwa oatmeal ine 2 makapu michero yesarudzo (edza michero yakaoma nechando kuti uteme pamitengo; wedzera kana uchibika oatmeal). Shandira ne 1 mukombe wemafuta asina mafuta kana mukaka usina mafuta kana mukaka usina mukaka wakasarudzika.

KANA

Kudya kwemangwanani: Green smoothie

  • Sungai pamwe chete 1 mukombe wemukaka weamondi kana mumwe mukaka, 1 mukombe de-yakabuda mashizha ekare kana mwana sipinashi, rimwe bhanana rakakura rakaomeswa nechando, rakatemwa muzvimedu, 1 tbsp. almond ruomba kana nzungu ruomba, 1 tbsp. chia mbeu kana ivhu rakaputika, pini sinamoni yepasi, uye maviri kusvika matatu echando macube.

Kwekudya kwemasikati: Hummus kuputira

  • Rimwe lavash (kana chibage chakazara chekuputira chesarudzo) chakapetwa ne 1/4 mukombe hummus, 1 mukombe sipinashi mashizha, 1/2 mukombe mutsvuku mhiripiri mitsetse, 1/2 mukombe wemagaka, uye 1/4 mukombe karoti micheka. Rongedza uye unakirwe!

Kudya kwemanheru: Mapuroteni, maveji, zviyo

  • 3 oz. yakabikwa mapuroteni esarudzo, 1 kusvika 2 makapu akabikwa miriwo yesarudzo, 1/2 mukombe yakabikwa tsanga yesarudzo

Snack (chero nguva):

  • Imwe chete yezvikafu- bhawa rakavakirwa seLarabar kana RXBar.

Zuva 6

Kudya kwemangwanani: Veggie-zai kupokana

  • Mazai maviri akazara akakwenenzverwa ne 1 mukombe yakatemwa sipinashi, imwe hombe, dhizi nyanya, uye 1/2 mukombe howa. Sakanidza mu 1/4 mukombe shredded mozzarella cheese usati washumira.

Kwekudya kwemasikati: Kusvuta turkey uye chena bhinzi saladhi

  • Wepamusoro 21/2 makapu lettuce yesarudzo ne3 oz. Yekuputa turkey chipfuva, hafu yekango rakachekwa, 1/4 mukombe yakakanyiwa, yakadonhedzwa bhinzi chena, rimwe diki rakatemwa peya, gumi asina mazambiringa matsvuku, 11/2 tbsp. walnuts yakakangwa, uye 11/2 tbsp. vinaigrette.

Kudya kwemanheru: Rainbow soba noodles

  • Imwe inoshumira (inenge 2 makapu), inosanganisira soba (buckwheat) manoodles, tofu, uye yakawanda miriwo

Snack (chero nguva):

  • 1/2 mukombe yakanyoroveswa edamame mumapods

Zuva 7

Kudya kwemangwanani: Oatmeal

  • Gadzira 1 kapu yakabikwa oatmeal ine 1 kusvika 2 makapu michero yesarudzo (edza michero yakaoma nechando kutapudza pamitengo uye kuwedzera kana uchibika oatmeal). Shandira ne 1 mukombe wemafuta asina mafuta kana mukaka usina mafuta kana mukaka usina mukaka wesarudzo, uye 1/8 mukombe wenzungu kana mhodzi kana mapuroteni / mafuta ane hutano esarudzo.

Kwekudya kwemasikati: Kwekudya kwemasikati kunze!

  • Kuti uwane yekubata-uye-kuenda sarudzo, enda kuChipotle. Raira burrito saladhi mbiya ine bhinzi dema, fajita -style miriwo, guacamole, yakakangwa chibage-chile salsa, uye tomato salsa.

Kudya kwemanheru: Creamy vodka steak pasta

  • Imwe yekushandira kweiyi ina-inogadzira yakasviba vodka steak pasta

Snack (chero nguva):

  • Imwe mudziyo (inenge 6 oz.) Yeiyo yoghurt yakajeka ne 1/2 kusvika 1 mukombe wemabriji akasanganiswa ne 1/2 tbsp. yeuchi

Alex Caspero, MA, RD, ndiye munyori we Delish Ruzivo. Iye zvakare mudzidzisi weyoga uye nyanzvi yekutarisira huremu, aine tarisiro yekubatsira iwe kukudziridza hukama hwakanaka nechikafu chako, kuwana "huremu hunofadza." Mutevere pa Twitter @delishnowledge!

Zvinonakidza Pane Saiti

Kurapa kweHosha yeBhecet
Utano

Kurapa kweHosha yeBhecet

Kurapa kwechirwere cheBehçet kuno iyana zvichienderana nedanho rechiratidzo chaka imba uye, nekudaro, ke i yega yega inofanirwa kuongororwa zvaka iyana nachiremba.Nekudaro, kana izvo zviratidzo z...
Chii chinonzi vitamini K uye inokurudzirwa huwandu
Utano

Chii chinonzi vitamini K uye inokurudzirwa huwandu

Vitamin K inoita ba a mumuviri, enge kutora chikamu mukuvhara ropa, kudzivirira kubuda kweropa, neku imbi a mapfupa, ezvo ichiwedzera kugadziri wa kwecalcium mupfupa.Vitamin iyi inowanikwa kunyanya mu...