Ongororo yeOptavia Kudya: Zvinoita Kuti Udzikire Kurema?

Zvemukati

• Chikamu chezveMweya Chikafu: 2.25 kunze kwe5
• Chii chinonzi Optavia chikafu?
• Zvinyorwa zvechikafu
• Maitiro ekutevera iyo Optavia chikafu
• Matanho ekutanga
• Chikamu chekuchengetedza
• Inogona kukubatsira here kuti uderedze huremu?
• Zvimwe zvinogona kubatsira
• Nyore yekutevera
• Dai kuvandudza BP
• Inopa kuenderera kutsigira
• Zvinogona kuitika pasi
• Yakadzika kwazvo mumakoriori
• Zvingave zvakaoma kunamatira
• Zvinogona kudhura
• Inogona kunge isingaenderane nedzimwe nzira dzekudya
• Zvinogona kutungamira kuhuremu zvakare
• Optavia Fuelings yakanyatsogadziriswa
• Varairidzi vechirongwa ichi havasi vashandi vehutano
• Chikafu chekudya
• Zvikafu zvekudzivirira
• Mharidzo menyu
• Chinokosha

Chikamu chezveMweya Chikafu: 2.25 kunze kwe5

Kana iwe usingafarire kubika kana kuva nenguva yekugadzira chikafu, unogona kufarira kudya kunoderedza nguva yako mukicheni.

Kudya kweOptavia kunoita izvo chaizvo. Inokurudzira kuonda kuburikidza nekubatanidzwa kweakaderera macalorie, zvigadzirwa zvakagadzirwa kare, mashoma mashoma epamba-akabikwa chikafu, uye ne-on-one rutsigiro kubva kumurairidzi.

Zvakadaro, iwe unogona kushamisika kana yakachengeteka uye kana iine chero kudzikira.

Ichi chinyorwa chinoongorora zvayakanakira nezvayakaipira zvekudya kweOptavia, pamwe nekushanda kwayo, kuti ikubatsire kusarudza kana yakakodzera iwe.

• Chikamu chakazara: 2.25
• Kurumidza kuonda: 4
• Yenguva refu-kurema kurasikirwa: 1
• Zviri nyore kutevera: 3
• Hutano hutano: 1

ZVINOKOSHA ZVINOKOSHA: Kudya kweOptavia kwakaratidzirwa kunokonzeresa kurasikirwa-huremu kwenguva pfupi, asi kutsvagurika kunodiwa pakubudirira kwayo kwenguva refu Urongwa hwekudzikira uremu hune sarudzo shoma dzekudya uye hunovimba zvakanyanya nezvakagadzirirwa kare, chikafu chakagadziriswa zvakanyanya uye zvinwiwa.

Chii chinonzi Optavia chikafu?

Kudya kweOptavia ndeyeMedifast, kambani yekutsiva yekudyaZvese zviri zviviri kudya kwaro kukuru (kunonziwo Medifast) uye Optavia zvakaderera koriori, zvirongwa zvakadzikiswa zvecarb zvinosanganisa chikafu chakapakirwa nezvikafu zvakagadzirwa zvekugadzirira kukurudzira kuonda.

Nekudaro, kusiyana neMedifast, iyo Optavia chikafu chinosanganisira co-on-one coaching.

Ipo iwe uchikwanisa kusarudza kubva pane akati wandei sarudzo, ese anosanganisira ane marangi zvigadzirwa zvinonzi Optavia Fuelings uye yekuzvigadzirira mapinda anozivikanwa seLean uye Green chikafu.

Optavia Fuelings ine zvinhu zvinopfuura makumi matanhatu zvakaderera muma carbs asi zvakakwirira mumapuroteni uye tsika dzeprobiotic, zvine hutachiona hwehukama hunogona kukurudzira hutano hwako. Izvi zvekudya zvinosanganisira mabhawa, makuki, kuzunza, puddings, zviyo, soups, uye pastas ().

Kunyangwe dzingaita kunge dzakanyanya kukwirisa mu carbs, Fuelings akagadzirirwa kuve akadzika muma carbs neshuga kupfuura echinyakare vhezheni yezvikafu zvakafanana. Kuti zviite izvi, kambani inoshandisa zvinotsiva shuga uye zvidiki zvidimbu.

Pamusoro pezvo, akawanda Fuelings anotakura whey protein powder uye soy protein isolate.

Kune avo vasingafarire zvekubika, kambani inopa mutsara wezvigadzirwa zvakagadzirwa zvakaderera zvecarb zvinonzi Flavors Yekumba izvo zvinogona kutsiva Lean neGreen chikafu.

Zvinyorwa zvechikafu

Kudya kweOptavia kunosanganisira maviri mapurogiramu ekudzora uremu uye chirongwa chekuchengetedza huremu:

• Yakanakisa Kurema 5 & 1 Chirongwa. Zano rakakurumbira, iyi vhezheni inosanganisira mashanu eOptavia Fuelings uye imwechete yakaenzana Lean neGreen kudya zuva rega rega.
• Yakanakisa Kurema 4 & 2 & 1 Chirongwa. Kune avo vanoda mamwe macalorie kana kuchinjika mukusarudza chikafu, chirongwa ichi chinosanganisira zvina Optavia Fuelings, maviri Lean uye Green chikafu, uye kamwechete tudyo pazuva.
• Yakanakisa Hutano 3 & 3 Chirongwa. Yakagadzirirwa kuchengetedza, iyi inosanganisira matatu Optavia Fuelings uye matatu akaenzana Lean neGreen kudya pazuva.

Iyo Optavia chirongwa chinopa mamwe maturusi ekubatsira kurasikirwa nekurema uye kugadzirisa, kusanganisira matipi uye kurudziro kuburikidza nemeseji meseji, maforamu enharaunda, mafoni ekutsigira vhiki nevhiki, uye nechirongwa chinokutendera kuti ugadzire zviyeuchidzo zvekudya uye kuteedzera kudya kwekudya uye chiitiko.

Iyo kambani zvakare inopa akasarudzika mapurogiramu evanamukoti vanaamai, vakuru vakuru, vechidiki, uye vanhu vane chirwere cheshuga kana gout.

Kunyangwe Optavia ichipa aya akakosha marongero, hazvina kujeka kana chikafu ichi chakachengeteka kune vanhu vane mamwe marapirwo. Pamusoro pezvo, vachiri kuyaruka uye amai vanoyamwisa vane zvakasarudzika zvinovaka muviri uye macalorie izvo zvingangotadza kusangana neOptavia chikafu.

Kudya kweOptavia kunowanikwa neMedifast uye inosanganisira pre-yakatengwa, yakakamurwa kudya uye zvinwiwa, yakaderera carb chikafu chakagadzirwa, uye kuenderera mberi kwekudzidzisa kukurudzira huremu uye kurasikirwa kwemafuta.

Maitiro ekutevera iyo Optavia chikafu

Zvisinei nezano raunosarudza, iwe unotanga nekuita hurukuro yefoni nemurairidzi kuti ubatsire kuona kuti ndeipi Optavia chirongwa chekutevera, kumisikidza zvibodzwa zvekudzikisa uremu, uye kujairira chirongwa ichi.

Matanho ekutanga

Nekudzikira uremu, vanhu vazhinji vanotanga neOptimal Weight 5 & 1 Plan, inova iyo 800-1,000 koriori regimen inonzi ikubatsire iwe kudonha gumi nemaviri (5.4 kg) pamusoro pevhiki gumi nembiri.

Pane iri zano, iwe unodya 5 Optavia Fuelings uye 1 Lean uye Green chikafu zuva nezuva. Unofanirwa kudya kudya kamwe chete kwemaawa maviri kusvika matatu uye kuisa maminetsi makumi matatu ekurovedza muviri zvine mwero mazuva mazhinji evhiki.

Pakazara, iyo Fuelings uye kudya zvinopa kwete anopfuura zana magiramu e carbs pazuva.

Iwe unoraira kudya uku kubva kune yako wega webhusaiti webhusaiti, seOptavia varairidzi vanobhadharwa pacommission.

Kudya kwakaonda uye kweGreen kwakagadzirirwa kuve kwakakwira mumapuroteni uye kwakaderera muma carbs. Kudya kumwe kunopa maaunzi mashanu kusvika mashanu (145-200 gramu) eprotini yakabikwa, 3 servings yemiriwo isiri-ine starchy, uye anosvika maviri masevhisi emafuta ane hutano.

Urongwa uhwu hunosanganisirawo 1 yekudyiwa yekudyira pazuva, iyo inofanirwa kugamuchirwa nemurairidzi wako. Zvirongwa-zvinotenderwa zvinwiwa zvinosanganisira 3 celery tsvimbo, 1/2 mukombe (60 gramu) yeshuga isina gelatin, kana 1/2 ounce (14 gramu) yenzungu.

Chirongwa ichi zvakare chinosanganisira yekudyira-kunze gwara rinotsanangura maitiro ekuodha chikafu chakatsamira uye cheGreen kuresitorendi yaunofarira. Ramba uchifunga kuti doro rakanyanyisa kuodzwa moyo pane iyo 5 & 1 Chirongwa.

Chikamu chekuchengetedza

Ukangosvika pahuremu hwako hwaunoda, unopinda chikamu chekuchinja-svondo nhanhatu, izvo zvinosanganisira zvishoma nezvishoma kuwedzera macalorie kusapfuura 1,550 macalorie pazuva uye nekuwedzera mune zvakasiyana siyana zvekudya, zvinosanganisira zviyo zvese, michero, uye mukaka une mafuta mashoma.

Mushure memavhiki matanhatu, iwe unofanirwa kuenda kuOptimal Hutano 3 & 3 Chirongwa, icho chinosanganisira 3 Lean uye Green chikafu uye 3 Fuelings zuva nezuva, pamwe nekuenderera mberi Optavia kudzidzisa.

Ivo vanoona kubudirira kwakasimba pachirongwa vane sarudzo yekudzidziswa semurairidzi weOptavia.

Iyo Optavia 5 & 1 yekuremerwa uremu hurongwa hwakadzikira mumacalorie uye carbs uye inosanganisira mashanu akafanogadzirwa Fuelings uye imwe yakaderera carb Lean uye Green chikafu pazuva. Paunenge iwe wazadzikisa yako huremu hwehuremu, iwe unoshanduka kuita chirongwa chisinganyanyo chengetedza.

Inogona kukubatsira here kuti uderedze huremu?

Kudya kweOptavia kwakagadzirirwa kubatsira vanhu kurasikirwa uremu nemafuta kuburikidza nekuderedza macalorie uye macarbs kuburikidza nezvikamu-zvinodzorwa chikafu uye zvinwiwa.

Iyo 5 & 1 chirongwa chinogumira macalorie kusvika 800-1,000 macalorie pazuva akapatsanurwa pakati pe6 akagovaniswa-anodzorwa kudya.

Nepo kutsvagurudza kuchinge kwakasanganiswa, zvimwe zvidzidzo zvakaratidza kurasikirwa kukuru nekurema kana zvizere kana zvidimbu zvehurongwa hwekutsiva hwekudya kana zvichienzaniswa nedhayeti yechinyakare-inorambidzwa kudya (,).

Zvidzidzo zvakare zvinoratidza kuti kudzikiswa kwakawanda kwekoriori kudya kunobatsira pakurema uye kurasikirwa kwemafuta - sezvakudya zvakaderera zvecarb, zvirinani munguva pfupi (,,,,).

Chidzidzo chevhiki gumi neshanu mune vanhu 198 vane huremu hwakawandisa kana kufutisa vakawana kuti avo vari paOptavia's 5 & 1 Chirongwa vaive nehuremu hwakadzikira, huwandu hwemafuta, uye chiuno chechiuno, zvichienzaniswa neboka rinodzora ().

Kunyanya, avo vari pa5 & 1 Chirongwa vakarasa 5.7% yehuremu hwavo, paavhareji, iine 28.1% yevatori vechikamu vachirasikirwa pamusoro pe10%. Izvi zvinogona kuratidza mamwe mabhenefiti, sekutsvagisa vanobatanidza 5-10% yekudzikira uremu nenjodzi yakadzikira yehosha yemoyo uye mhando 2 chirwere cheshuga (,).

Iwo-e-one kudzidzisa anogona kubatsira zvakare.

Chidzidzo ichocho chakawana kuti vanhu vari pachikafu che5 & 1 vakapedza kanokwana makumi manomwe neshanu muzana ezana rekudzidzisa vakarasikirwa zvakapetwa zvakapetwa kaviri zvakapetwa sevaya vakapinda muzvikamu zvishoma ().

Asi, iwe unofanirwa kugara uchifunga kuti chidzidzo ichi chaibhadharwa neMedifast.

Zvakangofanana, zvimwe zvidzidzo zvakati wandei zvinoratidza kusimudzira kukuru mupfupi- uye -refu-kurema kurasikirwa uye kutevedzera kudya muzvirongwa zvinosanganisira kuramba uchidzidzisa (,,,).

Parizvino, hapana zvidzidzo zvakaongorora mhedzisiro yenguva refu yekudya kweOptavia. Zvakadaro, ongororo pane yakafanana chirongwa cheMedifast chakacherekedza kuti chete 25% yevatori vechikamu vakachengeta chikafu kusvika pagore rimwe ().

Imwe bvunzo yakaratidza kumedzazve kurema panguva yechikamu chekuchengetedza uremu zvichitevera iyo 5 & 1 Medifast diet ().

Musiyano chete pakati peiyo 5 & 1 Medifast kudya uye iyo 5 & 1 Optavia Chirongwa ndechekuti Optavia inosanganisira kudzidzisa.

Pakazara, kumwe kutsvagurudza kunodiwa kuti uongorore kushanda kweOptavia kwenguva refu.

Kudya kweOptavia koriori yakaderera, yakaderera carb chirongwa inosanganisa kuenderera kutsigirwa kubva kumakochi uye yakaratidzirwa kutungamira kune pfupi-pfupi uremu uye kurasikirwa kwemafuta. Zvisinei, kushanda kwayo kwenguva refu hakuzivikanwi.

Zvimwe zvinogona kubatsira

Kudya kweOptavia kune mamwe mabhenefiti anogona kusimudzira uremu uye hutano hwakazara.

Nyore yekutevera

Sezvo chikafu chinotsamira zvakanyanya pamafuta akafanogadzirwa, iwe unongori nebasa rekubika kudya kamwe pazuva pazuva reChirongwa che5 & 1.

Zvakare, chirongwa chega chega chinouya nematanda ekudya uye zvirongwa zvekudya zvekuenzanisira kuti zvive nyore kutevera.

Ipo iwe uchikurudzirwa kubika 1-3 Kudya kwakatsamira uye kweGreen pazuva, zvichienderana nechirongwa, zviri nyore kugadzira - sezvo chirongwa ichi chinosanganisira chaiwo mabikirwo uye rondedzero yesarudzo dzekudya.

Uyezve, avo vasingafarire zvekubika vanogona kutenga chikafu chakapakurwa chinonzi Flavour of Home kutsiva chikafu chakaonda uye cheGreen.

Dai kuvandudza BP

Zvirongwa zveOptavia zvinogona kubatsira kuvandudza kuwedzerwa kweropa kuburikidza nekudzora uremu uye kushomeka kwekudya kwesodium.

Kunyange kudya kweOptavia kusati kwatsvagurudzwa chaiko, ongororo yemavhiki makumi mana muvanhu makumi mapfumbamwe vane huremu hwakawandisa kana kufutisa pachirongwa chakafanana cheMedifast chakaratidza kuderedzwa kukuru kweropa ().

Pamusoro pezvo, zvirongwa zvese zvekudya zveOptavia zvakagadzirirwa kupa isingasviki 2,300 mg yesodium pazuva - kunyangwe zviri kwauri kuti usarudze sarudzo dzakaderera sodhi dzekudya kwaLean neGreen.

Masangano mazhinji ehutano, kusanganisira iyo Institute of Medicine, American Heart Association, uye United States Dhipatimendi rezvekurima (USDA), vanokurudzira kushandisa isingasviki 2,300 mg yesodium pazuva.

Imhaka yekuti kukwirisa sodiamu kwakabatana neyakawedzera njodzi ye BP uye chirwere chemoyo muvanhu vane munyu (,,).

Inopa kuenderera kutsigira

Varairidzi vehutano hweOptavia vanowanikwa mukati mehuremu hwekurema uye zvirongwa zvekuchengetedza.

Sezvambotaurwa pamusoro, kumwe kuongorora kwakawana hukama hwakakosha pakati pehuwandu hwezvikamu zvekudzidzisa paOptavia 5 & 1 Chirongwa uye nekuvandudza uremu ().

Uyezve, kutsvagisa kunoratidza kuti kuve nemurairidzi wemararamiro kana chipangamazano kunogona kubatsira kwenguva refu kurema kwekuchengetedza (,).

Chirongwa cheOptavia chine mamwe mabhenefiti, sezvo zviri nyore kutevera uye ichipa rutsigiro rwunoramba ruripo. Nekudzora kudyiwa kwesodium, zvinogona zvakare kubatsira kudzikisa BP mune vamwe vanhu.

Zvinogona kuitika pasi

Kunyange kudya kweOptavia kungave kunoshanda nzira yekudzikisa uremu kune vamwe, ine mikana yakati wandei yekudzikira.

Yakadzika kwazvo mumakoriori

Iine 800-12000 macalorie chete pazuva, iyo Optavia 5 & 1 chirongwa chakadzikira mumakhalori, kunyanya kune vanhu vakajaira kudya zviuru zviviri kana kupfuura pazuva.

Nepo iko kukurumidza kuderedzwa kwemacalorie kunogona kukonzeresa kuonda kwese, kutsvagisa kwakaratidza kuti kunogona kutungamira mukukosha kwemhasuru kurasikirwa ().

Zvakare, kudya kwakaderera kwekoriori kunogona kudzikisa huwandu hwemakoriori muviri wako unopisa neinosvika 23%. Iyi inononoka metabolism inogona kugara kunyangwe mushure mekumisa kudzora macalorie (,).

Kurambidzwa kwekalori kunogona kutungamira mukusakwana kwekudya zvinovaka muviri, zvinosanganisira mavitamini uye zvicherwa (,).

Nekuda kweizvozvo, huwandu hwevanhu hunowedzera macalorie anodikanwa, senge vakadzi vane nhumbu, vatambi, uye vanhu vanoshanda zvakanyanya, vanofanirwa kutora hanya zvakanyanya kuzadzisa zvido zvavo zvemuviri pavanodzora koriori yavo

Chekupedzisira, kutsvagisa kunoratidza kuti yakaderera macalor diets inokonzeresa kuwedzera nzara uye zvishuwo, izvo zvinogona kuita kuti kwenguva refu kutevedzera kuve kwakaomarara (,).

Zvingave zvakaoma kunamatira

Iyo 5 & 1 Chirongwa inosanganisira shanu dzakafanogadzirirwa Fuelings uye imwe yakaderera carb kudya pazuva. Nekuda kweizvozvo, inogona kunge ichinyanya kudzvinyirira mune zvekudya sarudzo uye kuverenga calori.

Sezvo iwe paunogona kuneta nekuvimba nezvakafanogadzirwa zvekudya zvekudya zvako zvakawanda, zvinogona kuve nyore kubiridzira pane chikafu kana kukudziridza zvishuwo zvechimwe chikafu.

Nepo chirongwa chekuchengetedza chiri chakanyanya kudzvinyirira, ichiri kuvimba zvakanyanya neFuelings.

Zvinogona kudhura

Zvisinei nezano rako chairo, iyo Optavia chikafu inogona kudhura.

Anenge mavhiki matatu anokosha eOptavia Fuelings - akakomberedza 120 servings - pachirongwa che5 & 1 chinodhura madhora mazana matatu nemakumi mana nemana. Kunyangwe izvi zvakare zvifukidza mutengo wekudzidzisa, hazvisanganise nemutengo wezvekudya zveLean neGreen chikafu.

Zvichienderana nebhajeti rako, unogona kuzviwana zvakachipa kubika wakaderera macalorie chikafu iwe.

Inogona kunge isingaenderane nedzimwe nzira dzekudya

Kudya kweOptavia kunosanganisira mapurogiramu akasarudzika evanodya nyama, vanhu vane chirwere cheshuga, uye vakadzi vanoyamwisa. Uyezve, zvikamu zviviri kubva muzvitatu zvezvigadzirwa zvaro zvine gluten-isina. Nekudaro, sarudzo dzinogumira kune avo pane chaiwo madhayeti.

Semuenzaniso, Optavia Fuelings haina kukodzera vegans kana vanhu vane mishonga yemukaka nekuti sarudzo zhinji dzine mukaka.

Uyezve, iyo Fuelings inoshandisa akawanda masanganiswa, saka avo vane chikafu chekudya vanofanirwa kuverenga iwo mavara zvakanyatso.

Chekupedzisira, chirongwa cheOptavia hachikurudzirwe vakadzi vane nhumbu nekuti hachigone kuwana zvavanoda zvinovaka muviri.

Zvinogona kutungamira kuhuremu zvakare

Kurema huremu kunogona kuve kunetsekana mushure mekumisa chirongwa.

Parizvino, hapana tsvagurudzo yakaongorora uremu zvakare mushure mekudya kweOptavia. Zvakadaro, mune ongororo pane yakafanana, 16-vhiki Medifast kudya, vatori vechikamu vakawanazve avhareji yemapaundi gumi nerimwe (4.8 kg) mukati memavhiki makumi maviri nemana ekupedzisa chirongwa ().

Imwe ingangoita chikonzero chekureruka kuwanazve ndiko kuvimba kwako pane zvakapakirwa chikafu zvinhu. Mushure mekudya, zvingave zvakaoma kushandura kuenda kunotenga uye kubika chikafu chine hutano.

Pamusoro pezvo, nekuda kwekukanganisa kwakanyanya kwekoriori kweiyo 5 & 1 Chirongwa, kumwe kuremerwa kwekuwanazve kunogona kunge kuri nekuda kwekunonoka metabolism.

Optavia Fuelings yakanyatsogadziriswa

Kudya kweOptavia kunotsamira zvakanyanya pazvinhu zvakafanogadzirwa zvekudya. Muchokwadi, iwe waizodya 150 akafanogadzirirwa Fuelings mwedzi wega paChirongwa che5 & 1.

Ichi chikonzero chekushushikana, sezvo zvakawanda zvezvinhu izvi zvakagadziriswa zvakanyanya.

Izvo zvine huwandu hwakawanda hwezvinowedzerwa zvekudya, zvinotsiva shuga, uye zvakagadziriswa mafuta emiriwo, ayo anogona kukuvadza hutumbu hwako hutano uye anobatsira mukusingaperi kuzvimba (,,).

Carrageenan, yakajairika kutapa uye inochengetedza inoshandiswa muFuelings yakawanda, inotorwa kubva kune tsvuku yegungwa. Nepo kutsvagurudzwa kwekuchengetedzeka kwayo kushoma, mhuka uye bvunzo-chubhu zvinoratidza kuti zvinogona kukanganisa hutano hwekugaya nekukonzeresa maronda emudumbu (,).

Mazhinji Fuelings zvakare ane maltodextrin, inoverengeka inomiririra iyo yakaratidzirwa kukwirisa huwandu hweshuga yeropa uye kukuvadza matumbo ako mabacteria (,,).

Nepo izvi zvinowedzerwa zvingangodaro zvakachengeteka muhuwandu hushoma, kuzvidya kakawanda pane kudya kweOptavia kunogona kuwedzera njodzi yako yemhedzisiro.

Varairidzi vechirongwa ichi havasi vashandi vehutano

Vazhinji varairidzi veOptavia vakabudirira kurasikirwa nehuremu pachirongwa asi havazi nyanzvi dzehutano.

Nekuda kweizvozvo, ivo havana kukodzera kupa zvekudya kana zvekurapa kuraira. Naizvozvo, iwe unofanirwa kutora nhungamiro yavo netsanga yemunyu uye taura nemupi wako wezvehutano kana uine zvauri kunetseka.

Kana iwe uine hutano huripo, zvakakoshawo kuti ubvunze mupi wezvechiremba kana chiremba akanyoreswa usati watanga chirongwa chitsva chekudya.

Kudya kweOptivia kunodzivirira zvakanyanya macalorie uye kunovimba zvakanyanya pazvinhu zvakagadzirwa, zvakapakurwa zvekudya. Saka nekudaro, inogona kudhura, kuomesa kuchengeta, uye inokuvadza hutano hwako. Pamusoro pezvo, varairidzi vayo havana kukodzera kupa zvekudya kuraira.

Chikafu chekudya

Pane iyo Optavia 5 & 1 Chirongwa, izvo chete zvekudya zvinobvumidzwa ndeye Optavia Fuelings uye imwechete Lean uye Green Meal pazuva.

Idzi chikafu chinosanganisira kazhinji akaonda mapuroteni, mafuta ane hutano, uye yakaderera carb miriwo ine yakakurudzirwa maviri servings ehove dzakakora pasvondo. Mimwe yakaderera carb condiments uye zvinwiwa zvinobvumidzwawo mune zvishoma.

Chikafu chinotenderwa mune yako yemazuva ese Lean uye Green chikafu chinosanganisira:

• Nyama: huku, turkey, yakaonda nyama yemombe, nyama yemutambo, gwayana, nyama yenguruve yekucheka kana nyoro, pasi nyama (inosvika 85% yakasendama)
• Hove uye shellfish: halibut, trout, salmon, tuna, hove, crab, shrimp, scallops
• Mazai: mazai akazara, mazai evachena, Vanorova Mazai
• Soy zvigadzirwa: chete tofu
• Mafuta emiriwo: canola, flaxseed, walnut, uye maorivhi
• Kuwedzera mafuta ane hutano: yakadzika carb saladi kupfeka, maorivhi, akaderedzwa mafuta margarine, maarumondi, walnuts, pistachios, avocado
• Yakadzika carb miriwo: collard magirini, sipinashi, celery, magaka, howa, kabichi, cauliflower, eggplant, zucchini, broccoli, mhiripiri, spaghetti squash, jicama
• Zvikafu zvisina shuga. popsicles, gelatin, chingamu, mints
• Zvinwiwa zvisina shuga: mvura, isina mukaka maarimondi mukaka, tii, kofi
• Condiment uye mwaka: akaomeswa miriwo, zvinonhuwira, munyu, muto wemonimu, jimu rerimu, yero masayadhi, soy muto, salsa, shuga isina shuga, zero-calori zvinotapira, 1/2 teaspoon chete ye ketchup, cocktail muto, kana bhengi muto

Kudya kwakagadzirwa pamba pachirongwa cheOptavia 5 & 1 chinosanganisira mapuroteni akaonda uye mavegiri epasi ecarb, pamwe nemafuta mashoma ane hutano. Zvinwiwa zvine carb zvakaderera chete zvinotenderwa, senge mvura, mukaka weamondi husina shuga, kofi, uye tii.

Zvikafu zvekudzivirira

Kunze kwema carbs mune akafanogadzirirwa Optavia Fuelings, zvekudya zvine carb uye zvinwiwa zvinorambidzwa paChirongwa che5 & 1. Mamwe mafuta anorambidzwawo, sezvakangoita chikafu chese chakakangwa.

Zvikafu zvekudzivirira - kunze kwekunge zvabatanidzwa muFuelings - zvinosanganisira:

• Zvikafu zvakabikwa: nyama, hove, hove, miriwo, zvihwitsi senge mapundu
• Yakanatswa tsanga: chingwa chichena, pasita, mabhisikiti, mapekeki, mafurawa, maputi, mupunga muchena, makuki, makeke, mapundu
• Mamwe mafuta: ruomba, mafuta ekokonati, kupfupisa kwakasimba
• Mukaka wakazara wemukaka: mukaka, chizi, yogati
• Doro: mhando dzose
• Shuwa-zvinotapira zvinwiwa: soda, muchero wemichero, zvinwiwa zvemitambo, zvinwiwa zvine simba, inotapira tii

Idzo zvinotevera zvekudya hazvibvumidzwe paChirongwa che5 & 1 asi zvakawedzerwa kumashure panguva yechitanhatu-svondo shanduko chikamu uye zvinotenderwa panguva yeChirongwa che3 & 3:

• Muchero: michero mitsva
• Yakaderera mafuta kana isina mafuta emukaka: yogati, mukaka, chizi
• Mbeu dzese: chingwa chezviyo chakazara, yakakwira fiber mbichana mbichana, mupunga wakasviba, gorosi pasita
• Mbesa: pizi, nyemba, bhinzi, soya
• Starchy miriwo: mbatatisi, chena mbatatisi, chibage, mapizi

Munguva yechikamu chekushanduka uye 3 & 3 Chirongwa, iwe unonyanya kukurudzirwa kudya michero pamusoro pemimwe michero, sezvo iri pasi mu carbs.

Iwe unofanirwa kudzivirira zvese zviyo zvakanatswa, zvinwiwa zvine shuga, chikafu chakakangwa, uye doro paOptavia Diet. Munguva yekuchinja uye kugadzirisa zvikamu, zvimwe zvine kabhu zvine zvekudya zvinowedzerwa mukati, senge yakaderera mafuta emukaka uye michero mitsva.

Mharidzo menyu

Hezvino izvo rimwe zuva pane Zvakanyanya Kurema 5 & 1 Chirongwa chingatarise senge:

• Kunowedzera 1: Yakakosha Goridhe Chokoreti Chip Pancakes ane 2 mashupuni (30 ml) yeshuga-isina maple sirasi
• Kunowedzera 2: Yakakosha Drizzled Berry Crisp Bar
• Kunowedzera 3: Zvakakosha Jalapeno Cheddar Poppers
• Kunowedzera 4: Yakakosha Homestyle Huku Yakasanganiswa & Yemuriwo Noodle Soup
• Kuita 5: Yakakosha Strawberry Shake
• Kudya kwakasendama uye kweGreen: 6 ounces (172 gramu) yemazamu ehuku akachekwa akabikwa ne 1 teaspoon (5 ml) yemafuta emuorivhi, anoshandiswa nemari shoma yeavocado nesalsa, pamwe ne 1.5 makapu (160 gramu) yemaguru akavhenganiswa akabikwa semhiripiri, zucchini, uye broccoli
• Zvingakudetsera tudyo: 1 muchero-wakasanganiswa shuga-isina michero pop

Munguva yeOptimal Kurema 5 & 1 Chirongwa, iwe unodya mashanu Fuelings pazuva, pamwe neakaderera carb Lean uye Green chikafu uye yakasarudzika yakaderera carb snack.

Chinokosha

Kudya kweOptavia kunosimudzira kuonda kuburikidza neakaderera macalorie akafanogadzirwa zvekudya, yakaderera carb chikafu chakagadzirwa, uye yakasarudzika coaching.

Ipo chirongwa chekutanga & 1 chekutanga chiri kudzvinyirira, chikamu chekuchengetedza che3 & 3 chinobvumidza kune dzakasiyana siyana chikafu uye mashoma akadyiwa zvekudya zvekudya, izvo zvinogona kuita kuti uremu uye kuteedzera zvive nyore kuchengetedza mukufamba kwenguva.

Zvisinei, chikafu chacho chinodhura, chinodzokorora, uye hachikwanisi zvese zvinodiwa pakudya. Zvakare, kudzikiswa kwekoriori kunogona kukonzera kushomeka kwehutano uye zvimwe zvinogona kunetsa hutano.

Kunyange chirongwa ichi chichikurudzira huremu hwepfupi-pfupi uye kurasikirwa kwemafuta, kumwe kutsvagurudza kunodiwa kuti uone kana kuchikurudzira shanduko yemararararwekupedzisira inodiwa pakubudirira kwenguva refu.