Ukwehla kobunzima akuzi lula. Ezo seshoni zokuzinkcinkca ebusuku, ezo zingabalwanga iipizzas eziqhuma itshizi, ubusuku obuthile be-noodle (ngaphandle kokuba yi-shitaki okanye i-buckwheat), ngezo ntsuku uqwalasela usuku lwakho lokukopela nangona ilusuku lwakho lokuzilolonga, luya kubonakala ekugqibeleni. Nangona kunjalo, ukuba ujonga ukutya kwakho, inkqubo yokomelela, umjikelo wokulala, uxinzelelo, ukutya, kunye neminye imisebenzi, ungabetha iikhilogram ezongezelelweyo kumda.
Imfihlo yokugcina ubunzima obufanelekileyo kukungatsibi izidlo kunye nexesha lokutya kwakho. Ukutya ukutya okuneprotheyini efanelekileyo rhoqo kwiiyure ezimbini kuqinisekisa ukuba wanelisekile kwaye ungalibazisi ukutya isidlo sakho esilandelayo okanye utye kakhulu isidlo esikhulu (njengesidlo sangokuhlwa okanye sasemini).
Umfanekiso: Unsplash
Okokuqala, ukuqhelanisa umzimba wakho ukuba a isicwangciso esitsha sokutya , kufuneka uyazise ngokuthe ngcembe kwisicwangciso sakho. Qala ngesidlo sakusasa, emva kwesidlo sasemini, ulandelise ngeti eninzi uze emva koko ulandelise ngesidlo sangokuhlwa. Ngale ndlela, umzimba wakho awusayi kusabela kutshintsho lwequbuliso lokutya olunokubangela ukungonwabi okunje ngentloko ebuhlungu, ukungagayeki kunye nokuqhina kwezinye iimeko. Indlela epheleleyo iyona nto ibaluleke kakhulu ekulahlekeni kwesisindo kwaye ndibeka abathengi kwisicwangciso esitsha sokutya esicocekileyo. Ukuqala, ukuqhelaniswa yindlela yengqondo ngakumbi ngokuchasene nokuba yimvakalelo yokuvinjwa.
Kunye nesicwangciso esitsha sokutya, ndiqinisekisa ukuba umzimba womntu ukhupha iihomoni ezonwabileyo kanye emathunjini abo ngokungena kumdlalo wezemidlalo, ugxile ekucwangciseni ukutya kunye. ukutya okumnandi kodwa smart . Zezi izinto eziphambili ezinegalelo ekuqhelaniseni ingqondo nomzimba womntu ekuqhelaniseni isicwangciso sokutya esidityanisiweyo, utshilo uPayal Kothari, ingcali yezondlo kunye nomqeqeshi wezempilo wamathumbu.
Makhe sijonge isicwangciso sokutya seentsuku ezi-7 sendlela yokuncipha kancinci kancinci:
Nye. Usuku lokuqala
Mbini. Usuku Lwesibini
3. Usuku Lwesithathu
Isine. Usuku Lwesine
5. Usuku lwesihlanu
6. Usuku lwesithandathu
7. Usuku lweSixhenxe
8. Ii-FAQs: Iphendulwe nguPayal Kothari, iNgcali yeZondlo
Usuku lokuqala
Umfanekiso: Unsplash
Isidlo sakusasa:
Esi sidlo kufuneka sibe sesona sinzima sosuku kwaye kufuneka sijikelezwe kakuhle kwisondlo.
Ungaqala ngokudibanisa ¾ iikomityi ze-bran flakes, ibhanana enye kunye nekomityi yobisi olungenamafutha kwisitya. Ecaleni, unokuba nesitya seziqhamo kubandakanya izinto ezifana neavokhado, iiorenji, iapile ukukunika ukuhlutha okufunekayo kunye nesondlo.
Isidlo sasemini:
Ukuqala, ungakhetha isandwich encinci yengqolowa yepita nge ½ ipepile egcadiweyo, icephe lemayo, imostade, kunye nelettuce. Ungongeza kwakhona inyama oyikhethileyo okanye ukuba ungumdli wemifuno , ungakhetha itofu. Yongeza i kiwis kwi sandwich kwaye utye kude!
Isidlo sangokuhlwa:
Esi sidlo sosuku kufuneka sibe sesona sidlo sikhaphukhaphu kuzo zonke. Yidla inkukhu ebilisiweyo kunye neetumato ezimbini ezifafazwe ngekomityi ye-couscous ebilisiweyo kunye ne-broccoli ephekiweyo.
Umfanekiso: Unsplash
Usuku Lwesibini
Isidlo sakusasa:
Yomeleza usuku lwakho ngeglasi yokunyusa. Dibanisa 3-4 amaqunube emkhenkceni, & frac12; ibhanana kunye nobisi olunamafutha aphantsi ukuya kumyinge odla ngokuwusebenzisa. Phosa amagqabi eminti. Ungongeza kwakhona amaqanda amabini abilisiwe kwicala, nangona kunjalo, oku kunokuzikhethela.
Isidlo sasemini:
Zama ukuhluka kwedaal eqhelekileyo ngokuyitshintshela kwikomityi yesuphu yemifuno kuquka amathanga, itumata, inkukhu (ukhetho), kunye ne-broccoli. Ukongeza isicwangciso sobuqhetseba sokuziphatha - ungatya i-100 lepesenti ye-hole-grain toast burger kunye nemifuno oyithandayo ngekomityi yeediliya ze-concorde.
Isidlo sangokuhlwa:
Umfanekiso: Shutterstock
Unokukhetha ibele lenkukhu elingenalusu kunye nesosi yebarbecue okanye unokuba nentlanzi eyojiweyo (usebenzisa ioli yomnquma ecinezelweyo okanye ioli yecanola) egalelwe imifuno efana neembotyi, itumato kunye nebhotolo enamafutha aphantsi (ukhetho). Yongeza isipinatshi ukuze ufumane intwana eluhlaza kunye neeminerali kwisidlo sakho.
Usuku Lwesithathu
Ingcali yezondlo kunye nomseki we-Eat Fit Repeat, uRuchi Sharma wabelana ngesicwangciso sokutya esineenkcukacha:Ekuseni kakhulu:
Yongeza itispuni enye ye-apile cider iviniga, ijusi yekhala kwi-750 ml yamanzi kwaye uwasele kwisisu esingenalutho.Isidlo sakusasa:
Unokuba oats idli, upma, poha okanye ragi dosa nge veggies kunye ihlumelo .Isidlo sasemini:
Isitya sesaladi kunye ne-multigrain roti enye, & frac12; ikomityi ebilisiwe irayisi emdaka okanye emhlophe, imifuno oyithandayo, & frac12; ikomityi yedaal kunye neyogathi okanye ibhotela. 
Umfanekiso: Shutterstock
I-snack yeti ephezulu:
Gcina oku kukhanya kwaye uphephe ukutya okuqhotsiweyo. I-almonds edibeneyo edibeneyo, i-walnuts kunye ne-trail mix yembewu (i-flax, i-chia) iya kuba yanele.
Isidlo sangokuhlwa:
Yigcine ilula ngemifuno eyojiweyo yangaphandle usebenzisa ioyile yokupheka engacocwanga okanye isitayile esilula saseIndiya i-sabzi, isuphu kunye ne-moong dal okanye i-besan cheela.
P.S:
Kubo bonke abo bathanda icaffeine, akukho ngaphezu kwekomityi ezimbini zeti okanye zekofu nangaliphi na ixesha imini yonke.
Usuku Lwesine
Isidlo sakusasa:
Umfanekiso: Unplash
Ukuba awukho kwimeko yokubetha isidlo sakusasa esingenagluten-high, ungavele wenze i-microwave isitya se-oats esipheka ngokukhawuleza, ngobisi olunamafutha aphantsi kunye ne-stevia okanye ubusi (ukuba ufuna ukuba mnandi), kunye Idash yesinamon.
Isidlo sasemini:
Hlanganisa kuyo yonke imifuno oyithandayo (ungalibali imifuno) kwaye wongeze inkukhu ukuze ungeze i-flavour. Phosa iialmondi ezigayiweyo, icephe lemayonesi enamafutha aphantsi, kunye namacephe amabini eyogathi yamaGrike (engenasweet). Xuba kakuhle. Ukuba awuziva unelisekile okwangoku, ungatya iapile yonke okanye ibhanana.
Isidlo sangokuhlwa:
Umfanekiso: Shutterstock
Kubo bonke abathandi be-shrimp, unokuzama le kwaye unike inkukhu ukuphumla okuncinci. Xuba ii-ounces ezintathu zeshrimps kunye netapile enye ebhakiweyo, icephe leyogathi yamaGrike (engafakwanga swekile), kunye neekomityi ezi-3-4 zesipinatshi esishushu. Voila!
Ngelixesha uxakekile ukulandela isicwangciso sokutya esingqongqo iintsuku ezisixhenxe, nantsi ingcamango malunga nokuba ukulandela ukutya okungqongqo kwexesha elifutshane kuyayinceda impilo yakho yomzimba nengqondo. Kwiintsuku ezimbalwa zokuqala zaso nakuphi na ukutya okugqithisileyo, umntu unokufumana ilahleko enkulu yobunzima bamanzi okuya kubuya kukukhathaza ngokukhawuleza kunokuba ucinga. Ukwehla kobunzima obuzinzileyo kunokwenzeka ukuba kuhlale kudlula utshintsho olukhulu lobunzima. Ukuba ulahlekelwa bubunzima ngokukhawuleza, uya kulahlekelwa sisihlunu, ithambo namanzi, kwaye kunokwenzeka ukuba uphinde uwubuyise ngesiqingatha sexesha, ucebisa uSharma.
Ukulahlekelwa kwesisindo esiyimpumelelo kunye nokuwugcina kufezekiswa ngokwenza utshintsho oluhle lokuphila. Ukuba ufuna ukugcina ubunzima obunempilo, ulahlekelwe ngamafutha , kunye nokwakha imisipha, yenza utshintsho oluyinyani lwendlela yokuphila ngokutya okuhlakaniphile kunye nokuhamba ngakumbi. Le ndibaniselwano iya kuvelisa iziphumo zobomi bonke ngaphandle kokuziva ngathi uyatya ngalo lonke ixesha. Ubukhulu becala, iziphumo esizikhangelayo azifane zifike ngokukhawuleza. Kodwa abayi kuthatha ixesha elide kangako, nokuba uyiphatha njengotshintsho lwendlela yokuphila ezinzileyo.
Usuku lwesihlanu
Isidlo sakusasa:
Umfanekiso: Shutterstock
Yigcine ilula kunye nesiNgesi. Phezulu i-muffin yesiNgesi ethosiweyo nge ½ iapile elisikiweyo, kunye netshizi encitshisiweyo. I-microwave kwisiqingatha somzuzu. Yongeza kwisitokhwe sakho esiqhelekileyo seyogathi yeGreek engenasweet kwaye uyonwabele.
Isidlo sasemini:
Yitya ikomityi yesaladi yemifuno exutywe, isitya se-lentil curry, kunye nekomityi enye yerayisi yemethi. Ukuba uyanqwenela, ungatya iapile elipheleleyo ukuze uhluthe kodwa ungagqithi.
Isidlo sangokuhlwa:
Umfanekiso: 123RF
Yiba ne-paneer yakho oyithandayo okanye amakhowa kunye nesitya semifuno exutywe ngokufanelekileyo (ihlala njalo) equkethe imifuno, i-roti enye, kunye neepunipopu ezimbini ze-chutney. Unokuziphatha ngeglasi yebhotolo.
Usuku lwesithandathu
Isidlo sakusasa:
Zinike ikhefu (kodwa hayi kakhulu) kuba yenza olu suku lwakho lwe-waffle! Khetha i-100 lepesenti yomgubo wengqolowa ukuze uvuthulule iwaffle owuthandayo. Esikhundleni sokuhamba ne-maple okanye isiraphu yetshokholethi, unokusasaza i-teaspoon ye-almond engenaswekile okanye ibhotolo ye-peanut ngokokhetho lwakho.
Isidlo sasemini:
Umfanekiso: Shutterstock
Ukuba ulahlekile isiTshayina sakho kakhulu. Ungazenzela i-soba noodles ezimnandi. Ilula kodwa i-zippy, awuzukuzisola ngale nto. Khetha i-buckwheat soba noodles (ukulungiswa okufanayo njengepasta), yongeza i-cilantro okanye i-basil yaseThai, ukuba ikhona; enye i-tofu ebhakiweyo okanye i-tempeh, i-cucumber enye esikiweyo, i-broccoli e-blanched kwaye ishukumise amanye ama-mushroom atyunjiweyo. Uzenzele isidlo sasemini esimnandi!
Isidlo sangokuhlwa:
Yenza into elula engaphantsi kwemizuzu engama-30 yesalmon chowder usebenzisa itswele, ikonofile, kunye nefennel. Gcoba yonke imifuno kwaye ubilise iitapile. Yongeza kwi-salmon kunye nobisi lwekhokhonathi olunamafutha aphantsi kwaye ushushu de umhluzi ujike.
Usuku lweSixhenxe
Isidlo sakusasa:
Yiba nesitya esilula, ubisi lwe-oats elula (i-skimmed) kunye namandongomane axutywe kunye nawo.
Isidlo sasemini:
Yongeza i-paneer eyenziwe ngobisi oluncitshisiweyo, isitya sesaladi yemifuno edibeneyo, i-roti kunye ne-karoti - imifuno ye-ertyisi eluhlaza. Ukuba unqwenela, ungaphinda usebenzise isitya esincinci seziqhamo ezisikiweyo ozikhethileyo.
Isidlo sangokuhlwa:
Umfanekiso: 123RF
Yithi molo kwintlanzi yakho yaselwandle namhlanje! I-ounces ezine ze-shrimp, ikomityi yee-carrots eziqhumayo, i-broccoli enye, isiqingatha sekomityi yerayisi emdaka, iphekwe; amacephe amabini eteriyaki sauce kunye icephe lembewu yeesesame.
Ii-FAQs: Iphendulwe nguPayal Kothari, iNgcali yeZondlo.
Q. Ingaba isicwangciso sokutya seentsuku ezisi-7 silungile kwingqondo nomzimba wakho?
KUYA. Ukuba isicwangciso sokutya seentsuku ezi-7 silandelwa ngokuchanekileyo kunye nokunye gxila kwi-carbs ehlakaniphile , iiprotheni, amafutha kunye neefayibha emva koko yinto enkulu yokuqalisa umzimba. Isicwangciso esilungisa, esibuyisela kwaye silinganise umva ubunzima bemisipha yakho, ikhupha ikholoni yakho kwaye ikuvuselele kwinqanaba leselula sisicwangciso esihle sokutya se-7day sempilo yakho epheleleyo. Ndicebisa ngamandla ukubonisana nengcali yezondlo kunye nomqeqeshi wezempilo onokuthi akwenzele esi sicwangciso sokutya ngokweemfuno zomzimba wakho endaweni yokuzama nasiphi na isicwangciso kuGoogle.
UMBUZO
Q. Kukuphi ukutya okulungele ukusetyenziswa kwisidlo sakusasa, isidlo sasemini kunye nesidlo sokulahlekelwa ubunzima obubonakalayo?
Umfanekiso: 123RF
KUYA. Iijusi zemifuno, izitya zeziqhamo, i-oats eqengqelekayo izitya zesmoothie, i-moung daal chillas kunye imifuno isebenza kakuhle kakhulu isidlo sakusasa, i-brunch kunye nesidlo sasemini. Ukutya isidlo sangokuhlwa, umntu kufuneka akhethe imifuno eqhotsiweyo, iifayibha ezininzi ezisekwe kwizityalo, isuphu, amafutha alungileyo, kunye neeproteni ezicocekileyo kunye nokutya okune-carb okulinganiselweyo okubonakalayo kunye nokubonakala. ukwehla kobunzima obunempilo .
Kwakhona Funda: Ukutya okuchasene nokudumba kufuneka kufakwe kwisidlo sakho kwangoko
