Iyo Yakakwana Kudya Kwemanheru Kuenzanisa kweKurema Kurasikirwa

Zvemukati

• Chikamu 1: Lean Protein
• Chikamu 2: Nonstarchy Miriwo
• Chikamu 3: Akaomarara Makarhydrate
• Chikamu 4: Hutano Mafuta
• Ongororo ye

Iwe unogona kuve nechikafu chamangwanani uye masikati chakafukidzwa kana zvasvika kune huremu-kurasikirwa chirongwa, asi kudya kwemanheru kunogona kuratidza kuve kwakanyanya kuomarara. Kushungurudzika uye kuyedzwa kunogona kupinda mukati mushure mezuva rakareba kubasa, uye kuvaka iyo ndiro yakakwana kugutsa muviri wako uye tsigira zvinangwa zvako zvinogona kunzwa kunge mutambo wekufungidzira.

Maererano nenyanzvi yezvekudya yakanyoreswa Shira Lenchewski, kudya kwemanheru kunofanira kuva "kunonaka, kugutsa, uye kutakurwa nemishonga inogadzirisa." Rombo rakanaka kwatiri, akapihwa yakatwasuka, yechina-chikamu chechikafu chirongwa iwe chaunogona kuteedzera husiku hwese. Kunyangwe zvirinani, akaverengerwa iwo akakwana zvikamu zvezvikafu zvaanokurudzira kune vatengi parwendo rwehuremu-kurasikirwa.

Chikamu 1: Lean Protein

Kufunga

Nepo vanhu vangangobatanidza mapuroteni nekuwedzera kwetsandanyama uye kuwedzera huremu, Lenchewski anoti mapuroteni akakwana anodikanwa pakuderedza uremu nekuti zvinokubatsira kuti unzwe kuzara kwenguva yakareba. Zvepamusoro-protein zvekudya zvakare zvinotora rimwe basa kugaya, kugadzirisa muviri, uye kushandisa, zvinoreva kuti unopisa akawanda macalorie kuzvigadzirisa.

Lenchewski's Top Picks

- 4 ounces bhushi-yakadyiwa bison burger (yakagadzirwa isina chingwa chimedu)

- 5 ounces salmon yemusango yeAtlantic yakarungwa neGreek yogurt, muto weremoni, uye dill

- 4 ounces huku kebabs yakarungwa neGreek yogati, garlic, uye zest yemon

- 5 ounces sautéed prawns negariki uye sesame mafuta

Chikamu 2: Nonstarchy Miriwo

Lizzie Fuhr

Hazvifanirwe kuuya sekushamisika kuti Lenchewski inoratidza fiber-yakapfuma, isina starchy veggies sechinhu chakakosha chikamu chekudya kwakaringana. Fibhi-yakafuma veggies inotsigira kugaya, inokuzadza iwe, uye inopa iyo phytonutrients uye zvicherwa izvo muviri unoda kuita pazvinogona kwazvo.

Lenchewski's Pamusoro Picks

- 10 blanched asparagus mapfumo, akarungwa ne 1 teaspoon mayonnaise uye Dijon masitadhi

- 2 makapu bhinzi yegirini, isina kuisirwa nemafuta emuorivhi-mhandara uye shallots

- 2 makapu zucchini linguini ne pesto

- 2 makapu akareruka ruomba lettuce saladhi ine yakawedzera-mhandara maorivhi emuorivhi, ndimu muto, gungwa munyu, uye matsva mahebhu

Chikamu 3: Akaomarara Makarhydrate

Kufunga

Kana isu tikanyanyisa mune makabhohydrate-dense chikafu senge mupunga, pasita, couscous, uye chingwa chingwa zvipiriso, mafuta akawandisa anochengetwa mumhasuru se glycogen. Unogona kushamisika kuziva kuti gramu yega yega yeglycogen mumhasuru inochengetera magiramu matatu emvura, izvo zvinowedzera kuchengetedza kwemvura, anodaro Lenchewski. Paunodzora yako carb yaunodya, inotaurira muviri kuti upise iyo yakawandisa mafuta uye ,zve, wobvisa iyi yakawandisa fluid.

Nezvakataurwa, ese carbs haasi muvengi! Yakagovaniswa zvakafanira makabhohaidhiretsi chikamu chakakosha chechirongwa chaLenchewski sezvo ichibatsira kupisa muviri uye kuchengetedza nzara. Enda kune yakaoma carbs iyo ichakubatsira iwe kuti unzwe kugutsikana nezvikamu zvidiki.

Lenchewski's Pamusoro Picks

- 1/3 mukombe quinoa, yakabikwa

- 1/3 mukombe tsvuku mupunga, yakabikwa

- 1/2 mukombe bhinzi nhema, yakabikwa

- 1/2 mukombe nyemba, yakabikwa

Chikamu 4: Hutano Mafuta

Kufunga

Pfungwa yekuti kudya mafuta ezvekudya anokuita kuti uve mafuta ndizvo zvinotaurwa naLenchewski se "imwe yenyaya dzechikafu dzakapararira kwazvo kunze uko." Kushandisa chero macronutrient (zvinoreva carbohydrate, mapuroteni, kana mafuta) zvakanyanya kuchaita kuti uwedzere uremu, asi mafuta ane hutano pandiro yako anowedzera toni yekunaka uye anobatsira kuti ugare wakaguta. Kana zvasvika kumafuta ane hutano, "zvishoma zvinoenda kure," Lenchewski anodaro.

Mazhinji masosi emafuta ane hutano senge avocado nemafuta emuorivhi anopa bhonasi yakawedzerwa yekuve yakakwira mu omega-3 fatty acids, iyo inogona kubatsira kurwisa kuzvimba.

Lenchewski's Pamusoro Picks

- 1/4 avocado

- 1 kusvika ku2 mashupuni ekokonati, grapeseed, walnut, sesame, kana mamwe-mhandara mafuta eorivhi

Ongororo ye