Yako 5-Mazuva, Tarisa-Yakanaka-Yakashama Kudya Chirongwa

Zvemukati

• Ongororo ye

Kunyangwe uri kudya kwemanheru erudo kana kunwa zvinwiwa nevasikana vako, Zuva reValentine izuva iro vakadzi vese vanoda kunzwa-uye kutaridzika-yavo zvakanyanya. Kana iwe wanga uchisvetuka iyo yekurovedza nguva pfupi yadarika, tariro yese haina kurasikirwa! Kuve pamaitiro ako akanaka kwevhiki yekupedzisira kunogona kuita mutsauko wese mukupfapfaidza dumbu rako uye kunyatso-toning tsandanyama dzako nekukurumidza.

Takatendeukira kuna Franci Cohen, mudzidzisi wega, nyanzvi yezvokudya zvinovaka muviri, nyanzvi yekurovedza muviri, uye muvambi weFuel Fitness muBrooklyn, kuti uwane hutano uye chirongwa chekurovedza muviri kuti ikubatsire kudzikama uye kuonda mukati memazuva mashanu chete. Zuva rega rega rinodyisa zvinomwe kusvika zvipfumbamwe (zvakasarudzika seM1, M2, nezvimwewo), zvese zvine zvekudya zvine zvidiki zvemetabolic izvo zvisingangowedzere kupisa koriori svondo rino, asi chengetedza metabolism yako kana uchinge wadzokerazve mukudya zvakajairika svondo rinouya. Unogona kunwa kofi mukati mevhiki, asi svetuka shuga uye unamatira kumukaka wakakora kana usingaufarire mutema. Uye usakanganwa kunwa angangoita makumi matatu nemasere emvura zuva rega rega. (Ndiyo imwe yenzira dzedu gumi dzekuderedza uremu Pasina Kunyangwe Kuedza.)

Tevedza zvirongwa zvekudya uye mazano ekurovedza muviri ari pazasi kuti utaridzike zvakanyanya pane chero zvauri-kana kuti usina-kupfeka iri Zuva reValentine. (Unoda mazano pamusoro pezvausinganyanyi kupfeka? Edza aya Pretty Intimates: The Season's Sexiest Lingerie.)

Zuva 1

Iva nehanya nezvekudya zvimedu zvidiki kakawanda sezvinobvira kuitira kuti uderedze saizi yako yese yemudumbu, izvo zvinogona kukubatsira kuti ugare wakaguta kwenguva yakareba nekudya kushoma, uye kuchengetedza huwandu hweshuga muropa rako.

Chikafu Chirongwa:

M1: 1/2 oatmeal pancakes recipe (Sanganisa 1/2 mukombe oats yemafashoni, 3 mazai machena, 1/2 bhanana yakakwenenzverwa, uye sinamoni. Tsvina pani nekubika kupuruzira uye udururire musanganiswa wepancake mumaspuni. Flip pavanotanga kupupuma .Gurai kuva hafu ikozvino, uye hafu yeM4. ) Mapakeke epamusoro ane 8 raspberries.

M2: 1 girini apuro ane 2 mashupuni akajeka, lowfat Greek yogati

M3: Turkey inoputira: Isa 3 hombe collard girini mashizha pasi ega sekuputira. Pane imwe neimwe, tambanudza balsamic aioli (yakagadzirwa kubva kubharisamu vhiniga, Dijon yemasitadhi, lowfat green mayo, munyu, mhiripiri). Pamusoro ne 1/4 pondo nyowani turkey yemazamu (kwete nyama yekudyira), 2 shredded karoti, uye 1/4 mukombe dandelion magidhi, akapatsanurwa zvakaenzana pakati pevatatu. Rongedza kumusoro kunge kuputira. Recipe inobereka 3 wraps.

M4: 1/2 oatmeal pancake recipe uye pear

M5: 6 maarumondi matsvuku uye 1 mukombe wakasviba mukaka

M6: 4 ounces akachekwa huku chipfu, cubed, uye kukandwa pamusoro peIsrael saladhi ine matatu eIsrael makomkete akachekwa, 1 tsvuku tsvuku yakateyiwa, muto we1 yakazara ndimu, uye 1/4 mukombe wakatemwa parsley. Nyaya nekumini uye dhoti remunyu kana zvichidikanwa.

M7: 4 ounces emvura inopisa ine lemon, uye mbiya ye 1 kapu mbishi arugula yekudya kwakanaka kwehusiku

Ita kuti zviite: Awa imwe yekickboxing (Tora kirasi, kana kuedza yedu Killer Kickboxing Workout uye Kickboxing yeKiller Abs.)

Zuva 2

Teerera kumutumbi wako: Imwe neurotransmitter inonzi CCK (cholesystokinene) inotumirwa kubva mudumbu kuenda kuuropi kunyoresa kuti waguta, asi zvinotora maminetsi makumi maviri kuti meseji iyi itumirwe. Idya zvishoma nezvishoma kuti upe muviri wako nguva yakakwana yekuziva kuti izere uye kukuchengetedza zviuru zvemakoriori.

Chirongwa chekudya:

M1: 3 Spider Bites (Sanganisa pamwe 1 kapu yechinyakare oats, 2/3 yakashongedzwa coconut flakes, 1/2 mukombe nzungu ruomba, 1/2 mukombe fakisi chikafu, 1/2 mukombe rima chokoreti cacao nibs, 1/4 agave kana huchi, 1 kusvika 2 teaspoon yevanila yakabviswa. Dhavhara woisa mufiriji kweawa, wozoumburuka kuita mabhora. Recipe inobereka mabhora makumi maviri nemashanu kusvika makumi matatu.)

M2: 1/2 mukombe yakashambiswa yakazara zviyo oats cereal ne 1/2 mukombe skim mukaka, uye 3 mahabhurosi

M3: 1 mukombe cantaloupe cubed ne3 mbishi walnuts uye 3 maarumondi matsva

M4: Yese zviyo English muffin yakakangwa, ine omelet yakagadzirwa ne3 mazai machena uye 1/2 kapu nyowani mashizha emucheche sipinachi.

M5: 1 mumwe munhu anogona chena tuna mumvura inosanganiswa ne 1/2 mukombe yakasviba yepepuru kabichi, 1/4 mukombe shredded karoti, Lowfat mayo, uye Dijon mustard

M6: 2 dandemutande kurumwa uye diki apuro yakasvibira

M7: 4 ounces chidimbu chakakangwa salmoni pamusoro pe 2 makapu wasabi slaw (sanganisa bagged shredded chena kabichi / cole slaw sanganisa ne lowfat mayo uye wasabi mayo sezvaidiwa)

M8: 1 bhero tsvuku tsvuku uye 1 kapu yemvura inopisa ine muto we 1/2 lemon uye dash ye cayenne pepper.

Ita kuti zviite: Imwe-awa treadmill wedunhu (Edza imwe yeaya mana Fat-Burning Plans ekurova Treadmill Boredom.)

Zuva 3

Mazuva matatu mukati, iwe unenge uchitonzwa zvakasiyana-zvese kubva kushuga-kubvisa misoro yemusoro kusvika pakuchena, kunzwa kune hutano. Chengetedza chiratidzo chechiratidzo nezve kusimbiswa, kushomeka, kurwadziwa kana kurwadziwa-kwaunonzwa mushure mekumwe kudya kana zuva rese. Izvi zvichauya zvinobatsira zvakare pasi munzira!

Chirongwa chekudya:

M1: 1 green apple

M2: 2 maspuniji akajeka, akaderera-mafuta eGreek yogati ane 2 maspuni Fiber One cereal, 1/4 kapu yeblueberries, uye 1/4 mukombe raspberries

M3: 1 clementine uye 1 zai rakaoma rakabikwa

M4: Saladi yakagadzirwa kubva pa 1/2 mukombe parsley uye 1/2 mukombe dandelion greens ine muto we1 ndimu

M5: 1 zai rakaoma rakabikwa ne 1 kapu yemuriwo minestrone soup pamusoro pe 2 tablespoons yakabikwa ditalini pasta. (Puree 6 yakabikwa matomatisi uye sanganisa ne 32 ounces yakaderera-sodium miriwo muto weako stock.Sauté 3 fresh leeks, 3 makarotsi uye matatu celery mashanga, ese akachekwa for your base. Sanganisa uye wedzera 3 nzeve nyowani dzakapiswa chibage chakabviswa pamuguri, makapu matatu nyowani sipinashi yemwana, 1 gaba re canelini bhinzi, yakadiridzwa uye yakashambidzwa, imwe 1 punipuni nyowani oregano uye 2 punipuni basil nyowani. Recipe inobereka 4 servings.)

M6: Sanganisa pamwe chete 1 kapu yakachekwa, huku yakabikwa, 1 avocado yakaibva yakachekwa, 1/2 kapu yePanko flakes, 1 clove garlic yakapwanyika, 2 teaspoon fresh cilantro yakachekwa, uye munyu/pepper kuti toravira. Fomu 5 patties kubva musanganiswa uyu uye grill (yakanakisisa yakagadzirirwa svikiro, isina kuitwa zvakanaka). Zvakare grill 2 portabella howa ngowani. Sandwich imwe yakabikwa patty pakati maviri portabella cap buns, pamwe neromaine lettuce.

M7: 2 Fiber Imwe inobata (nyungudutsa 2/3 bhegi semi inotapira chokoreti machipisi, fambisa mu1 bhegi ye fiber imwe cereal, wedzera 1/4 mukombe craisins. Spoon imwe neimwe pane yekubheka tireyi yakashongedzwa newax bepa uye kuoma! goho 26 inobata.)

Ita kuti zviite: Iawa rimwe chete remabhasikoro emukati (Hauna kirasi yekuenda? Ita izvi Spin kuSlim Workout Chirongwa!)

Zuva 4

Inguva yekuwedzera kaviri pakurovedza muviri! Zvichava zvichinetsa kuita nehurongwa hwako, asi ndiyo kiyi yekubvumidza kubiridzira uye kupwanya pavhiki (senge V-Day machokoreti!). Kurovedza muviri nhasi uye mangwana kwakanyanyisa kubatsira muviri wako kudhirowa zvakatowanda kupfuura zvakajairwa kubva kune yakachengetwa glycogen, ichibvumira muviri kunanga nekubvisa zvitoro zvine mafuta mukati uye kunyange kwemaawa mushure mekurovedza muviri. Zvokudya zviri paurongwa hwako zvichava nedzidziso imwechete iyi mupfungwa.

Chirongwa chekudya:

M1: 1 Fiber One kubata nekapu yekofi (yakazara caffeine)

M2: Cheka bhanana kuita zvidimbu gumi. Tora 3 mashupuni epeanut butter uye ugovane zvakaenzana pamusoro pega chega. Isai patireyi yekubikira yakavharwa newax paper. Idya 3 pakudya uku

M3: 1/2 oatmeal pancake (yakafanana recipe seZuva 1) uye 1/4 mukombe raspberries

M4: 1 mhiripiri tsvuku, 1 cucumber, 1 karoti, 1 zai rakaomeswa zai

M5: 1/2 oatmeal pancake ne 1/2 grapefruit

M6: 1.5 makapu muto (zuro resipi) ine 2 ounces cubed yakakangwa huku chipfu chakakandirwa mumuto

M7: 2 makapu akasanganiswa magidhi nema 2 ounces akachekwa huku yemazamu cubed, 3 sitirobheri zvimedu musaradhi, uye matanhatu maarumondi akasvibirwa akachekwa. Pfeka saradhi nemaspuni 2 avocado dressing (1 avocado, zvishoma pasi pe1/4 kapu yemafuta emuorivhi, 1/4 mukombe wemvura, 1/4 mukombe parsley, 1 clove garlic, juice ye1/2 fresh lemon, 1 teaspoon agave nekita, munyu uye mhiripiri kuravira).

M8: 1 kapu yemvura inopisa ine 1 teaspoon nyowani jisi remuoni uye dash yepayenne mhiripiri

Ita kuti zviite: Imwe-awa HIIT maitiro (Isu tinovimba Iyo HIIT Workout iyo Indianapolis Colts Cheerleaders Kupika Na.)

Zuva rechishanu

Idya mashoma mapuroteni pakudya kwese-iyo nitrogen muprotein inobatsira iwe kurasikirwa uremu hwemvura, uye muviri wako unofanirwa kushanda nesimba kugaya mapuroteni uchienzaniswa nema carbs nemafuta (uye rimwe basa rinoreva kuwanda kwekoriori!).

Chirongwa chekudya:

M1: 1 chimedu chezviyo, chingwa chakaderera-calori chakakangwa nechipunu 1 chakaderera-mafuta enzungu uye 1/2 apuro yegirini yakachekwa

M2: 1/2 bhanana uye 6 maarumondi mbishi

M3: 1 kamuti chikamu-skim tambo cheese uye 1 bhero tsvuku tsvuku

M4: 1 mumwe munhu anogona chena tuna mumvura, zvishoma Dijon masitadhi, uye 2 celery tsvimbo

M5: 1/2 mukombe oats yemafashoni eakagadzirwa ne 1/2 mukombe wakasviba mukaka, sinamoni sezvaidiwa, uye 1/2 teaspoon agave

M6: 4 ounces grilled tuna steak ne 1/2 mukombe yakanyoroveswa broccoli, uye saradhi yemakapu maviri akasanganiswa magidhi akaiswa ne 1/4 mukombe tsvuku nyuchi dzakapiswa uye dzakachekwa zvakanaka. Pfeka saladhi nemusanganiswa webharisamu vhiniga, yakawedzera mhandara mafuta omuorivhi, uye Dijon masitadhi.

M7: 1 mukombe peppermint tii

Ita kuti zviite: Imwe-awa cardio bootcamp (Tinoda iyi Barry's Bootcamp-Yakafemerwa Abs, Garo, uye Core Workout.)

Ongororo ye