Zadzisa chirongwa chekurasikirwa nedumbu muvhiki imwechete
Zvemukati
Ichi chirongwa chakazara chekurasa dumbu muvhiki rimwe chete musanganiswa unoshanda weakaderera macalor kudya uye mudumbu kurovedza, izvo zvinogona kuitirwa kumba, uye kunoitirwa vanotanga avo vanoda kudzikira huremu uye kutanga kuita kwomuviri.
Ichi chirongwa chekudzora huremu uye kurasikirwa nedumbu chinogona kudzokororwa 2 nguva dzakateedzana mune vanhu vane hutano. Panyaya yechirwere cheshuga, kuwedzerwa kweropa, itsvo kutadza kana matambudziko emwoyo, zvakakosha kutsvaga zano rekurapa usati watanga chero chinorambidzwa chekudya kana chirongwa chekurovedza muviri.
Tsvaga kuti chii chako chakakosha uremu nekupinda data rako.
Chirongwa chekurasa dumbu mu1 vhiki chine:
Muvhuro
Zano rezuva racho: Inwa 1,5 litita erineni risina kugadzirwa. Ona kuti nei green tii ichimhanyisa metabolism uye ichikubatsira iwe kuonda.
| Kudya kwemangwanani | Kwekudya kwemasikati | Mangwanani / masikati tudyo | Kudya kwemanheru |
| 1 girazi reiyo yoghurt ine 1 kapuni yechiedza granola uye 1 apple ine peel | 1 yakakangwa huku nyama ine 1 kapuni yemupunga wakasviba uye lettuce uye tomato saradhi, yakasaswa ne 1 spoon (muto) yeflakisi. 1 orenji ine bagasse yedessert | 1 girazi rechinwiwa chesoya kana mukaka wakaomeswa ne 1/2 papaya, isina shuga. | 1 ndiro yemiriwo yakabikwa mumvura ine munyu (makarotsi, bhinzi girini uye chayote), yakadonhedzwa nemafuta emuorivhi, ine 1 gaba retuna mumvura. |
Kudzidzira kwezuva: Kufamba maminetsi makumi matatu, unogona kunge uri mumugwagwa kana pane yekutsika, wozoita matatu seti makumi maviri ekugara-pasi, sezvakaratidzwa mumufananidzo unotevera, uchizorora pakati pe10 kusvika 30 masekondi pakati peimwe seti:
Chipiri
Zano rezuva racho: Imwai 1.5 litita yetikisi yemaatichoke isina kutapira
| Kudya kwemangwanani | Kwekudya kwemasikati | Mangwanani / masikati tudyo | Kudya kwemanheru |
| 1 gorofa ndiro yeoatmeal uye 1 bhanana ine chia | 1 grilled hove yehove ine 3 mashupuni e broccoli uye makarotsi akabikwa, akasaswa ne 1 punipuni yeflakisi. 1 dhizeti peya | 1 girazi remuto wekaroti neorenji uye 1 kapuni yegorosi hutachiona, ine mbichana mbiri ne1 chidimbu chechena chizi. | 1 ndiro yemiriwo kirimu, yakarungwa nemunyu, hanyanisi uye gariki uye inodonhedza yemafuta emuorivhi emhandara. |
Kudzidzira kwezuva: Famba maminetsi makumi mana uye simbisa mafambiro ako mushure memaminitsi gumi ekutanga wobva watanga kunonoka mumaminetsi gumi apfuura. Tevere, ita matatu seti eiri anotevera kurovedza muviri, ayo anosanganisira kumira panzvimbo yeplank kwenguva yakareba sezvaunogona. Heano maitiro ekuzviita muvhidhiyo:
Chitatu
Zano rezuva racho: Inwa 1.5 L isina shuga isina kushuvira michero yemuto
| Kudya kwemangwanani | Kwekudya kwemasikati | Mangwanani / masikati tudyo | Kudya kwemanheru |
| 1 mukombe wekofi nemukaka uye 1 chingwa chakazara nechidimbu chechena chizi. | 1 huku chidya chakabikwa kana kubikwa ne lettuce uye arugula saladi uye 1 kapu yemupunga, yakasaswa ne 1 spoon (muto) yeflakisi. 1 dhizeti tangerine | Kushandirwa kwechiedza granola ine 1 girazi remuto wakasvinwa weorenji | 1 ndiro ye lettuce saladhi, magaka, matomatisi, zai rakabikwa nemapineapple zvidimbu. |
Kudzidzira kwezuva: Famba 1 awa nekukurumidza kumhanya kuti uwedzere koriori kupisa. Wadaro, ita oblique yepamuviri kurovedza mumaseti matatu, sezvakaratidzwa pasi apa, kweminiti imwe paseti imwe neimwe, kusimbisa mhasuru idzi nekubatsira kutsanangura dunhu iri, nekubata muchiuno:
China
Zano rezuva racho: Inwa 1.5 L yetii yakasvibira ine ginger risingatapurwe kana tora iyo ginger tii kuti uderedze huremu
| Kudya kwemangwanani | Kwekudya kwemasikati | Mangwanani / masikati tudyo | Kudya kwemanheru |
| 1/2 vhitamini avocado nemukaka wakasviba kana oat mukaka. | 1 chidimbu chehove yakabikwa nemapatatisi uye kabichi, inosaswa ne 1 punipuni yeflakisi. 1 chidimbu chevhenekeri yedessert | 1 mukombe we sitirobheni gelatin yakasanganiswa ne 1 mukombe weiyo yoghurt yakajeka ne 1 spoonful yeflakisi | 1 dhishi rekaroti kirimu, yakarungwa nemunyu, hanyanisi uye gariki uye inodonhedza yemamwe maorivhi emhandara. |
Kudzidzira kwezuva: Famba nekukurumidza kwemaminetsi maviri uye mhanya kwemamwe maminetsi maviri, wobva wafamba zvakare kwemamwe maminetsi maviri zvichingodaro kusvika maminetsi makumi matatu. Paunenge wapedza, ita matatu seti e-sit-ups kweminiti imwe seti imwe neimwe:
Chishanu
Zano rezuva racho: Inwa 1,5 litita eshuga fennel tii
| Kudya kwemangwanani | Kwekudya kwemasikati | Mangwanani / masikati tudyo | Kudya kwemanheru |
| 1 mukombe wepainapple kana jisi reorenji uye mbeu yechingwa ine bhotela | Quinoa nemakaroti akabikwa uye 1 isina mafuta huku kana nyama yemombe. 1 orenji ine bagasse yedessert | 1 girazi re smoothie rakagadzirwa neapuro uye sitirobhu yemvura yogati | 1 ndiro yemuto wehuku. |
Kudzidzira kwezuva: Mhanya kwemaminetsi makumi matatu, uchipfeka sneaker rinobata maitiro zvakanaka kudzivirira kukuvara kumajoini, kunyanya kana iwe uri kunyanya kufutisa. Pakupera kwekumhanya, ita zvinotevera kurovedza kwenguva yakareba sezvaunogona, zorora 30 masekondi uye ugare sekureba sezvaunogona.
Mugovera
Inwa 1.5 L yemvura nemadonhwe mashoma emonamoni isina kutapira. Ona mabhenefiti ayo mukurema uremu nemon
| Kudya kwemangwanani | Kwekudya kwemasikati | Mangwanani / masikati tudyo | Kudya kwemanheru |
| Liquid yogati ine zviyo zvizere uye 1 diki mbiya yemichero saladhi. | 1 ndiro yelettuce saladhi ine arugula, chizi uye crouton, yakarungwa nevhiniga, yakasaswa ne 1 punipuni yeflakisi. 1 chidimbu chevise dhizeti. | Almond kana skimmed mukaka chinwiwa nematanhatu sitirobheni uye 2 yakazara mbiriso. | Kirimu yeeek, yakadonhedzwa ne1 dhizaini yemamwe maorivhi emhandara |
Kudzidzira kwezuva: Famba uchichinjika pakati pemaminetsi maviri ekumhanya, uine maminetsi maviri ekufamba kwehafu yeawa, uye mumaminetsi mashanu apfuura, ingo famba kunonoka moyo wako. Pakupera, ita matatu seti e1 miniti padivi kugara-kumusoro sezvakaratidzwa mumufananidzo pazasi, uchizorora gumi kusvika makumi matatu masekondi pakati peimwe seti:
Svondo
Imwai 1.5 L wepineapple muto une unsweetened mint
| Kudya kwemangwanani | Kwekudya kwemasikati | Mangwanani / masikati tudyo | Kudya kwemanheru |
1 girazi reruchiva muchero wemuchero uye chingwa chakazara nechena chizi. | Omelet neparsley, tomato uye 1 punipuni yesame. 1 mbiya yema lychees kana 1 apple ine peel yedessert | 1 bhanana rakatemwa nekachiedza gobvu. | Shiraplant, chickpea, tomato, pepper uye cuscus saladi. |
Kudzidzira kwezuva: Mhanya kwemaminetsi makumi matatu uye kumagumo ita izvi zvekugara kwemaminitsi mashanu:
Matipi ekudzora uremu uye kurasikirwa nedumbu
Pakati pevhiki ino kana iwe ukava nenzara, edza idya 1 peya kana 1 apple ine peel Maminetsi gumi nemashanu tisati tadya masikati uye kudya kwemanheru nekuti michero iyi inobatsira kudzora kudya kwako uye iine mashoma macalorie, ayo asingafanirwe kukanganisa mhedzisiro.
Kudzora kushushikana nezve mhedzisiro zvakare zano rekuzadzisa zvinangwa uye saka zvinogona kubatsira kutora a chamomile tii kana shungu yemichero yemichero kuva nerunyararo. Kuti utarise mhedzisiro iwe unofanira kuzviyera wega pazuva rekutanga, usati watanga chirongwa uye zuva rinotevera, mangwanani, uchangopedza ino 1 vhiki yekurovedza kuroora dumbu.
Chirongwa ichi chinogona kuitwa chero zuva remwedzi, asi zvinogona kuve zvakaoma kutevedzera panguva yePMS uye panguva yekutevera, uye hazvitenderwe kutsinya pakati pekudya. Iyo yakanakisa nguva yekurovedza muviri ndeye mangwanani, mushure mekudya kwekuseni, asi iwe unogona zvakare kurovedza muviri pakupera kwezuva, usati wadya.
Tarisa vhidhiyo inotevera uyezve ona mamwe matipi anokubatsira kuti usakanda mapfumo pasi pane chikafu:
Mabhuku Edu
8 Hutano uye Kudya Kunobatsira Kubatsirwa kweJicama
