UKatie Dunlop Wothando Sweat Fitness Wabelana Ngohla Lakhe Lamaviki Lweviki-Futhi Ungaya Ku-Dinner Recipe

-Delile

• Isifundo #1: Ukudla okunempilo kungaba mnandi.
• Isifundo # 2: Iya esitolo sokudla ngohlelo.
• Isifundo # 3: Yakha izidlo ezungeze amaprotheni amancane, ama-carbs anempilo namafutha, nemifino.
• Buyekeza kwe-

UKatie Dunlop ufunde okuningi ngokudla okunempilo eminyakeni edlule. "Cishe eminyakeni eyi-10 edlule, bengiphila impilo engenampilo," kukhumbula umqeqeshi nomgqugquzeli. Izinto ayecabanga ukuthi zinempilo ngokuvamile zazinamalebula afana nokuthi "awunawo ushukela," "i-low-cal," kanye "nokungamafutha." Kepha ekugcineni, uDunlop wabona ukuthi lokhu kudla kwakungamenzi azizwe emuhle kangako.

Manje, umbono wakhe usushintshe ngokuphelele. "'Ngiphilile' nokuthi lokho kusho ukuthini sekuguquke ngokuphelele kimi. Sengikwazi ukuhambisana kakhulu nalokho okuzwakala kukuhle emzimbeni wami nokuzama ukulalela ukuthi kuphendula kanjani," kusho uDunlop. Kwakungenxa yalokhu kwazi ukuthi uDunlop wakwazi ukwehlisa amakhilogremu angama-45 — futhi wakugcina kungasebenzi. (Ngoba une-hypothyroidism, engadala ukuzuza kwesisindo, abheke ukuthi izinhlobo ezahlukahlukene zokudla zimenza azizwe kanjani — futhiikakhulukazi kubalulekile.)

Ifilosofi yakhe yamanje yokudla okunempilo? "Kumayelana nokugcwalisa umzimba wami ngokudla okuphelele nezithako zangempela, nokwenza isiqiniseko sokuthi ngiyaqaphela ngokucophelela ukuthi ukudla okwehlukile kuthinta kanjani amandla ami," kuchaza yena. "Bese ngenza izinguquko ngokufanele." Phambili, izifundo ezintathu ezinkulu azifundile nokuthi ungazisebenzisa kanjani ukuze uzisebenzele.

Isifundo #1: Ukudla okunempilo kungaba mnandi.

“Ngicabanga ukuthi abantu abaningi bacabanga ukuthi uma into ethile inempilo, ngeke inambithe,” kusho uDunlop. Kepha lokho bekungeke kube kude neqiniso. "Kimina, bekumayelana nokufunda indlela yokudala. Njengoba udla ukudla okunempilo nokungcono kuwena, ukuthanda kwakho kuyashintsha. Kodwa futhi, ungathola ukunambitheka okuningi emifino kanye nokudla kwangempela okunezinongo kanye Izinongo. Manje ukudla engikudlayo kumnandi kakhulu futhi kunambitheka kunanoma yini ebengiyidla phambilini. "

Isifundo # 2: Iya esitolo sokudla ngohlelo.

Kulezi zinsuku, i-Dunlop igcina inqwaba yokudla okuyisisekelo ukuze ukukhetha okunempilo kutholakale kalula. Futhi akalokothi ashaye isitolo ngaphandle kohlu. Ngaleyo ndlela, angaqinisekisa ukuthi uhlala esendleleni.

"Ngaphezu kwalokho, ngizama impela ukuthenga ipherimitha, ngoba kulapho uzothola khona izinto ezinempilo kakhulu nezithako zokudla okuphelele ezitolo eziningi zokudla," esho. "Khona-ke uma ngingena emaphasishi, nginalo lolo hlu futhi ngiyazi engikudingayo-ngakho mancane amathuba okuthi ngibambe lezo zikhwama ezingahleliwe zama-chips."

Ufuna i-inspo yohlu oluncane? Nazi ezinye zezinto ovame ukuzithola ohlwini lwegrosa lukaDunlop:

• Imifino eminingi: "Imifino yinombolo yami yokuqala. Ngihlale ngithola izinto ezinjenge-celery ne-asparagus."
• I-salmon, inkukhu, ne-turkey: Uthanda ukukuhlanganisa namaphrotheni ahlukene anomzimba omncane.
• Amaqanda aphekwe kuqala abilisiwe: "Lokhu kwenza kube lula kakhulu ukuba nomthombo wamaprotheni osheshayo osulungele ukuhamba."
• Ibhotela le-alimondi nebhotela le-cashew: "Ungawafaka kuma-smoothies, ku-toast, noma ubhake ngawo."
• Ukotapeya: "Ukwatapheya ungenye yamafutha engiwathandayo anempilo. Ungenza okuningi ngawo."
• I-Parmesan crisps: Uwasebenzisa njenge-topping yesaladi.
• Izinti zaseTurkey: "Ngihlale ngithanda ukuba nalezi zokudla okulula. Kubalulekile nje ukubheka lezo ezingenalo ushukela. Kodwa ziyisidlwana esihle esigcwele amaprotheni."
• Ubhatata: "Ngidla lokhu njengesnakhi esinebhotela le-alimondi noma ngenza ama-french fries. Aguquguquka futhi angumthombo omkhulu wefayibha nama-carbohydrate anempilo."

Isifundo # 3: Yakha izidlo ezungeze amaprotheni amancane, ama-carbs anempilo namafutha, nemifino.

"Kukho konke ukudla kwami, ngizama ukufaka amafutha anempilo, amaprotheni anempilo, i-carb enempilo, nemifino," kuchaza uDunlop. Leyo thempulethi isebenza nganoma yini kusuka kuma-tacos kuye ku-smoothie. Ngokwesibonelo, ku-smoothie, angase asebenzise ubisi lwamantongomane, ibhotela le-alimondi, amajikijolo, isipinashi, nempushana yephrotheni. "Ngesinye isikhathi, ngizofaka nengxenye yenkomishi yama-oats," esho.

Vele, into ebaluleke kakhulu ukuzitholela ibhalansi enempilo, futhi lokho kuzoba komuntu ngamunye kumuntu ngamunye, uyagcizelela. "Ukugcwalisa ipuleti lakho ngalezo zinto eziyinhloko kubalulekile, kodwa uzokwazi nokujabulela ezinye izinto ezingenacala," kusho uDunlop.

Esebenzisa le fomula yokudla, uDunlop uthi uhlanganisa amasaladi asheshayo nezitsha zokusanhlamvu njalo.

Nakhu ukuthi ungashaya kanjani enye yezintandokazi zakhe: Isaladi esiphundu se-Chickpea nge-Creamy Ranch Dressing.

Izithako:

• Isandla esikhulu semifino exubile
• Utamatisi we-Cherry, usikiwe
• Ilayisi eliphekiwe elinsundu
• Izinkukhu ezithosiwe ezibabayo, ezithengiwe esitolo noma ezenziwe ekhaya
• 1-2 wezipuni ukwatapheya, lisikiwe
• Healthy Choice Power Dressings Creamy Ranch

Izikhombisi-ndlela:

1. Fudumeza irayisi, uma ufisa.
2. Beka imifino exubile esitsheni. Utamatisi wesendlalelo, irayisi elinsundu, ama-chickpeas, ne-avocado ngaphezulu.
3. Qeda ngokugqoka isaladi.

Buyekeza kwe-