Anthu amakonda kuganiza kuti kukhala wamasamba kumatanthauza nthawi yonse yokonzekera zakudya zovuta komanso zovuta. Koma siziyenera kukhala zovuta. Posankha zakudya tsiku lililonse, Tracy wazaka 50 ndi amayi ake amatsatira mfundo zosavuta za kadyedwe kake.
Kumbukirani maziko athanzi
Tsiku lililonse Tracy ndi amayi ake amadya mitundu ikuluikulu ya zakudya zochokera ku zomera: zipatso, ndiwo zamasamba, mbewu zonse, nyemba, mtedza, ndi njere. Kupanga zakudya kuchokera kuzinthu izi kumakupatsani mwayi wopanda malire kuti musangalale ndi zakudya zathanzi komanso zokoma zomwe zimakwaniritsa zosowa zonse zopatsa thanzi.
Umu ndi momwe zimawonekera:
Chikho chimodzi chingatanthauze chipatso chimodzi chathunthu, monga nthochi, lalanje, apulo, manyumwa, kapena mapeyala. Komanso, kapu imodzi ndi kapu yamatcheri, mabulosi abuluu, mphesa, sitiroberi, kapena kapu ya zipatso zophwanyidwa. Azimayi amadya zipatso zouma zokwana ½ chikho patsiku.
Chikho chimodzi ndi 2 broccoli florets, 2 kaloti wapakatikati, mbatata imodzi yayikulu, beets odulidwa, zukini, nkhaka. 1 makapu a masamba obiriwira akuda ndi ofanana ndi XNUMX chikho cha ndiwo zamasamba.
Ndizosavuta kudya kapu imodzi ndi theka ya oatmeal, mpunga wakuda, quinoa, mapira, kapena pasitala wathunthu tsiku lililonse. Chigawo chimodzi cha mkate wathunthu kapena tortilla imodzi yonse ndi yofanana ndi ½ chikho cha mbewu zonse. Chifukwa chake ngati mumadya sangweji yokhala ndi magawo awiri a buledi, mumaphimba 2/3 ya chakudya chanu chatsiku ndi tsiku cha tirigu wathunthu.
Chikho chimodzi ndi theka cha nyemba za nyemba - izi zikhoza kukhala mbale ya supu yopangidwa kuchokera ku mphodza, nyemba zofiira kapena nandolo zogawanika. Ma almond, walnuts, kapena ma cashews amatha kuponyedwa mu smoothie yanu yam'mawa.
Muzisamala
Ndikofunika kupanga zakudya zoyenera. Kaya ndi chakudya cham'mawa, saladi ya nkhomaliro, kapena chipwirikiti, onetsetsani kuti mumadya zomanga thupi (zochokera ku nyemba kapena mtedza), mafuta athanzi (kuchokera ku mtedza), ndi ma carbs ovuta (kuchokera ku mbewu zonse, masamba, ndi zipatso).
Kodi zimawoneka bwanji muzochita? Mbale yokhazikika iyenera kudzazidwa pakati ndi zipatso ndi ndiwo zamasamba, ¼ ndi nyemba, ndi ¼ yotsalayo ndi mbewu zonse. Kumbukirani kuti ngakhale masamba atsopano, mbewu zonse, ndi nyemba zikhoza kuwonjezeredwa ku burrito kapena supu.
Thanzi m'maluwa
Zakudya ziyenera kuwonetsa mitundu ya utawaleza wa zipatso, ndiwo zamasamba, mbewu zonse, nyemba, ndi mtedza. Mitundu ndi inki muzakudya zamasamba zimachokera ku phytochemicals. Ma phytochemicals awa ndi mankhwala oteteza omwe amapereka mapindu ambiri azaumoyo pothandiza kupewa ndikusintha matenda akulu akulu, kuphatikiza matenda amtima, khansa, sitiroko ndi shuga, kulimbikitsa chitetezo chamthupi komanso kuthandizira chimbudzi. Choncho, thanzi la mitundu - mtundu wakuda ndi wowala, umapindula kwambiri ndi thanzi.
Zimagwira ntchito bwanji? Mwina mumadya kale zakudya zingapo zokongola tsiku lililonse. Tsabola wachikasu, tomato wofiira, kaloti walalanje. Yambani kusewera masewerawa pophatikiza zakudya zosachepera 2-3 pazakudya zilizonse.
Zambiri zobiriwira
Tracy ndi amayi ake amadya masamba obiriwira akuda 2-3 patsiku chifukwa amaonetsetsa kuti zomanga thupi zonse zayamwa. Malingana ndi amayi, zobiriwira ndi chimodzi mwa mafungulo a thanzi ndi moyo wautali.
Yesani kudya makapu 4 a masamba tsiku lililonse. Sizovuta momwe zikuwonekera.
Onjezani makapu 1-2 a sipinachi yatsopano kapena yozizira ku smoothie yanu yam'mawa.
Pangani saladi ndi makapu 2 a kale, arugula, kapena kuphatikiza masamba a masamba.
onjezani chard chodulidwa mopepuka ngati mbale yapambali ku masamba ena.
Kuyeza ndi chilichonse
Amayi ndi mwana wamkazi amagawaniza chakudya chatsiku ndi tsiku m’zakudya zazing’ono zinayi kapena zitatu, osati zazikulu zitatu. Iwo adawona kuti zidawathandiza kuti akhale ndi mphamvu zowonjezera. Zakudya zawo zimawoneka motere:
green cocktail
oatmeal ndi mtedza ndi zipatso
msuzi ndi saladi
hummus ndi avocado ndi mbewu zonse za croutons
masamba a masamba kapena pizza ya vegan