Yako Post-Weekend Detox Kudya Chirongwa
Zvemukati
Kupera kwevhiki kunoitirwa kuzorora-uye, kune vakawanda, kuzorora kudya kwavo, kunyanya pakupera kwevhiki. Nenguva yekufara Chishanu, pati Mugovera, brunch Svondo, uye mabhaisikopo, kudya kwemanheru kunze, nzira (mhoro, kutyaira-kuburikidza), uye zvimwe zvinokandwa mumusanganiswa, kunyangwe mudyi ane hutano anozviona zvakaoma kuramba ari munzira.
Nehurombo izvo zvese zvakawandisa-muchimiro che carbs, mafuta, munyu, shuga, uye doro-zvinogona kukusiya uchinzwa kufufutirwa, kuneta, kunzwa nzara, uye mhosva. Saka huya zuva rako rekutanga kudzoka kubasa, ipa muviri wako zvauri kuda kuti ubatsire kumisa hutano hwakaenzana.
Iyi hurongwa hwemazuva mana hwakazadzwa nezvikafu zvinovaka muviri zvine mavitamini akawanda, zvicherwa, faibha, nezvimwe zvinovaka muviri kugadzirisa chero chii chakaitika mukupera kwesvondo. Haisi yekupfuura yemahara kuenda yakazara-hogi pamazuva ekuregera, asi zvinozobatsira kudzikisira maitiro kana iwe wazvikurira.
Mazuva ese
Mvura yakakosha sezvo yakawedzera munyu, shuga, uye doro zvinogona kudzora muviri wako. Tanga zuva negirazi refu remvura kana mukombe unodziya wechero mhando yetii, wobva wanwa mukati mezuva rese, uchivavarira maawa makumi matanhatu nemana kusvika zana kuburitsa zvinosvibisa kubva muvhiki.
Ronga kudya zvokudya zvitatu, nekudya kwemasikati maawa mana mushure mekudya kwemangwanani uye kudya kwemanheru pakati pe6 ne7. Simbisai nezvekudya-dense-dense yezvokudya izvo zvine macalorie mashoma asi ane mavhitamini nemaminerari akawanda kubva pakupera kwevhiki mari inoita kunge yakasiyana: high-calorie uye yakaderera. -kudya.
Iva nemasikati masikati masikati kusvika 4 pm yegirinhi chinwiwa poda yakasanganiswa mumvura kana smoothie. Tsvaga imwe (yakadai seGreens Plus) ine miriwo yegungwa, maprobiotic, huswa, uye maenzymes ayo anobatsira kubatsira mukugaya. Iwe unogona zvakare kuve nechikafu chese-chikafu mushure mekudya kwemanheru kana iwe uine nzara.
Tora multivitamin, uye pakudya kwega kwega pop 1,000-milligram omega-3 yekuwedzera, iyo inobatsira kuderedza kuzvimba kunogona kukonzerwa nekudya zvisina kunaka. (Taura nachiremba wako kutanga kana iwe uri pane chero mishonga sezvo omega-3s inogona kusangana nemamwe meds.)
Muvhuro
Pakudya kwega kwega, kamuranisa ndiro yako kuitira kuti ive hafu yemapuroteni uye hafu isiri-starchy veggies-carbs haabvumidzwe sezvo kazhinji kupera kwevhiki kuzadzwa neyakagadziriswa carbs.
Mharidzo Menyu
Pakumuka: 10 ounces inodziya mvura ine ndimu
Kudya kwemangwanani: Mazai ane sipinashi uye tomato; 8 ounces green tea
Mukati mese mangwanani: 24 ounces mvura
Lunch: Salmon avocado saladi nejisi remonamu nemafuta omuorivhi; 8 ounces rooibos tii
Masikati snack: Poda yekunwa yakasvibirira yakasanganiswa ne16 ounces mvura
Kudya kwemanheru: Almond-yakakwenenzverwa trout ine watercress, asparagus, uye yero bhero mhiripiri; 8 ounces iced tii
Chikafu chehusiku: Celery neamondi ruomba; 4 kusvika ku8 ounces mvura
Chipiri
Gara muchirongwa nechirongwa cheMuvhuro, asi sunungura zvishoma uye uise mukaka nemichero kuti ugone kugonesa akasiyana mavhitamini, zvicherwa, uye mapuroteni. Mvura yakakwirira, michero yakawanda-fiber yakadai semaberries, grapefruit, pears, cantaloupe, maorivhi, uye avocado zvichabatsira kuchenesa ura hwako uye kudzorera hurongwa hwako hwekudya shure, asi mukaka une B mavhitaminzi, calcium, uye vitamin D, zvose. izvo zvaungangodaro wakazvionera pamusoro pevhiki. Sarudzo dzakanakisa ndeyefir, yakajeka yoghurt yogati, kottage chizi, mozzarella chizi, Parmesan chizi, uye bhotoro, uye organic ndiyo yakanyanya kunaka. Pakudya, zadza ndiro yako nekota protein, kota chibereko, uye hafu isiri-starchy miriwo.
Mharidzo Menyu
Pakumuka: 10 ounces girini tii
Kudya kwemangwanani: Cottage cheese kana plain Greek yogati ine blueberries, maarmond, uye flax kana chia mbeu; 8 ounces mvura ine orange slice
Mukati mese mangwanani: 24 ounces mvura ine cucumber uye sage kana chero musanganiswa wemakwenzi
Lunch: Sopu yemuriwo ine tuna saladi, makango akachekwa, uye maorivhi; 8 ounces iced rooibos tii
Masikati snack: Poda yekunwa yakasvibirira yakasanganiswa ne16 ounces mvura
Kudya kwemanheru: Yakakangwa turkey, bhero mhiripiri, howa, uye tomato shish kebab ine bok choy uye kolifulawa mash; 8 ounces mvura ine ndimu
Night snack: Makarotsi uye hummus; 4 kusvika ku8 ounces mvura
Chitatu
Nhasi unogona kuwedzera masitashi ane hutano, akadai semarimu, mupunga webrown, uye mbatatisi, pakudya, asi namatira kuhafu yekapu yekushumira saizi. Ndiro yako inofanirwa kunge iri yekota mapuroteni, imwe-kota starch, uye hafu isiri-starchy miriwo.
Mharidzo Menyu
Pakumuka: 10 ounces oolong tii
Kudya kwemangwanani: Salmon yakasvuta ine yakatemwa madomasi, avocado, uye hanyanisi; 8 ounces mvura
Mangwanani ese: 24 ounces iced unsweetened raspberry-flavored water
Lunch: Grass-yakadyiwa nyama yemombe burger (hapana bun) ine yakabikwa inotapira mbatatisi fries nemasitadhi uye parutivi saladhi; 8 ounces inodziya mvura ine ndimu
Snack yemasikati: Girinhi inonwa poda yakasanganiswa nemafuta gumi nematanhatu
Kudya kwemanheru: Yakakangwa lemon huku ne broccoli uye mupunga webrown; 8 ounces chena tii
Night snack: Mbeu yezuva uye nzungu; 4 kusvika ku8 ounces mvura
China
Nhasi rinofanirwa kunge riri "go light" zuva rekugadzirira kupera kwevhiki. Kana iwe uchiziva kuti unenge uchikanda tauro pakudya zvine hutano mazuva mashoma anotevera, tevera chirongwa cheMuvhuro (mapuroteni uye asina-starchy muriwo). Kana vhiki yako yevhiki isingave yakaipa kudaro, namatira nemanyorerwo eChipiri kana eChitatu. Izvi zvinokupa izvo zvakakosha zvekutanga musoro pakuenzanisa kudya kwako kuri kuuya kusina kuenzana.
Muenzaniso Menyu
Pakumuka: 16 ounces mvura isina kunwiswa yakasvinwa
Kudya kwemangwanani: Peanut butter kana guacamole celery zvikepe; 8 ounces herbal tea
Mukati mese mangwanani: 24 ounces mvura ine ndimu
Lunch: Turkey saladhi ne sopu ye lenti; 8 ounces mvura
Masikati snack: Poda yekunwa yakasvibirira yakasanganiswa ne16 ounces mvura
Kudya kwemanheru: Halibut ine sautéed sipinashi uye yakabikwa sinamoni apple; 8 ounces iced tea
Night snack: Greek yogati nema walnuts; 4 kusvika ku8 ounces sitirobheri-yakanaka mvura
Ongororo ye
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