Uhlelo Lokudla Kwezinsuku Ezi-7 Lokulahlekelwa Isisindo kusuka ku-‘The Biggest Loser ’

-Delile

• Uhlelo Lokudla Kwezinsuku Ezi-7 Lokulahlekelwa Isisindo
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• NgoLwesihlanu
• NgoMgqibelo
• NgeSonto
• Buyekeza kwe-

Uma kwenzeka udinga ukuzwa lokhu: Awudingi ukwehlisa isisindo. Hhayi ukujabula. Hhayi ukuthandana. Hhayi ukuthola umsebenzi wamaphupho akho. Uma ufuna ukunciphisa umzimba ukuze ube nempilo? Kuhle. Yazi nje ukuthi usayizi womzimba akuyona ukuphela kwakho konke, yi-konke kokunquma impilo yakho. Ukuzizwa ukahle nokunakekela umzimba wakho kuwumgomo—futhi lokho kungabukeka njengezinto eziningi ezihlukene.

Kodwa uma ufuna ukwenza izinguquko ezinempilo ekudleni kwakho noma uma ufuna ukulahlekelwa amafutha athile, ukuzibophezela ohlelweni lokudla kungasiza ngempela.

Ukukusiza ukuthi uqalise,Ukulahlekelwa Okukhulu Kakhulu isazi sokudla okunomsoco u-Cheryl Forberg, R.D., uklame lolu hlelo lokudla lwezinsuku eziyisikhombisa lokunciphisa umzimba, olufana ncamashi nalolo olusiza abancintisana nabo ukuba banciphe. Ngalolu hlelo olulula ukulandela, uqinisekile ukuthi uzizwe uvuselelekile futhi unciphise isisindo (uma ufuna!) Ngokuphazima kweso. (Ufuna uhlelo olude? Zama I-30-Day Clean-ish Eating Challenge.)

Uhlelo Lokudla Kwezinsuku Ezi-7 Lokulahlekelwa Isisindo

Lokhu akukhona ukudla okuncishayo: Uzodla ukudla okulula okuthathu kanye nokudla okulula okubili nsuku zonke, futhi isidlo ngasinye sipakisha ibhalansi yokugcwalisa yamaphesenti angama-45 ama-carbohydrate, amaphesenti angama-30 amaprotheni, namaphesenti angama-25 amafutha anempilo. (Okuningi kulokho lapha: Konke Okufanele Ukwazi Ngokubala Ama-Macros Akho) Uma kukhulunywa ngeziphuzo, u-Forberg uncoma ukunamathela ekukhetheni okungenama- namalori aphansi njengekhofi, itiye namanzi.

Futhi ukusheshisa ukunciphisa umzimba nokwakha umzimba ophilile futhi oqinile, Ukulahlekelwa Okukhulu Kakhulu Umqeqeshi uBob Harper usikisela ukuba uvivinye umzimba ngokulingene imizuzu engama-60 kuya kwengu-90 amahlandla amane ngesonto. (Funda nalokhu: Ungayakha Kanjani Indlela Yakho Yokuzivocavoca Yokwehlisa Isisindo)

UMsombuluko

Ukudla kwasekuseni:

• 1/2 inkomishi amaqanda amhlophe ahlutshiwe nge-1 ithisipuni yamafutha omnqumo, ithisipuni engu-1 ye-basil eqoshiwe, ithisipuni engu-1 egayiwe iParmesan, kanye ne-1/2 indebe yama-cherry utamatisi
• Ucezu olu-1 lwe-wholegrain toast
• 1/2 indebe eluhlaza okwesibhakabhaka
• 1 inkomishi yobisi oluncibilikisiwe

Umthamo:

• I-1/2 indebe engenamafutha i-yogurt yama-Greek egcotshwe nge-1/4 inkomishi esikiwe ama-strawberry

Isidlo sasemini:

• Isaladi elenziwe nge: 3/4 inkomishi ye-bulgur ephekiwe, ama-ounces ama-4 webele lenkukhu eyosiwe, isipuni esingu-1 esine-cheddar enamafutha aphansi, ama-veggies agayiwe (2 wezipuni anyanisi, i-1/4 inkomishi ekhishwe i-zucchini, 1/2 inkomishi yensimbi yensimbi), 1 isipuni se-cilantro eqoshiwe, ne-1 isipuni se-vinaigrette enamafutha aphansi (hlola lezi ezinye zokupheka zesitsha se-Buddha.)

Umthamo:

• 2 wezipuni hummus kanye 6 baby izaqathe

Isidlo sakusihlwa:

• 4 ama-ounces e-salmon eyosiwe
• 1 inkomishi irayisi lasendle elinesipuni esingu-1 esine-almonds ethosiwe
• 1 inkomishi yesipinashi somntwana esiphundwe nge-1 ithisipuni ngamafutha omnqumo, uviniga webhalsamu, ne-Parmesan egayiwe
• I-1/2 inkomishi i-cantaloupe eqoshiwe ifakwe
• I-1/2 indebe yonke-izithelo okusajingijolo sorbet nethisipuni elilodwa lama-walnuts aqoshiwe

NgoLwesibili

Ukudla kwasekuseni:

• 3/4 inkomishi yensimbi esikiwe noma oatmeal wakudala olungiselelwe ngamanzi; gxuma ku 1/2 inkomishi ubisi olunamafutha
• Izixhumanisi ezi-2 zesitayela sezwe le-turkey
• 1 inkomishi eluhlaza okwesibhakabhaka

Umthamo:

• 1/2 indebe ye-ricotta ushizi ongenawo amafutha ne-1/2 indebe yama-raspberries kanye nesipuni esingu-1 ama-pecans aqoshiwe

Umthamo:

• 1/2 indebe engenamafutha cottage shizi nge 1/2 inkomishi salsa

Isidlo sakusihlwa:

• 1 i-turkey burger
• Indebe ye-3/4 yokholifulawa othosiwe nama-florets e-broccoli
• 3/4 inkomishi irayisi elinsundu
• 1 inkomishi yesipinashi isaladi ne-1 isipuni se-vinaigrette ekhanyayo ye-balsamic

NgoLwesithathu

Ukudla kwasekuseni:

• I-omelet eyenziwe ngamaqanda ama-4 amhlophe kanye neqanda eli-1 lonke, i-1/4 indebe ye-broccoli eqoshiwe, izipuni ezingu-2 ubhontshisi ngamunye othosiwe onganamafutha, u-anyanisi oqoshiwe, amakhowe aqoshiwe, ne-salsa
• I-Quesadilla eyenziwe nge-1/2 ye-tortilla yommbila encane kanye nesipuni esingu-1 sikajack ushizi onamafutha aphansi
• I-1/2 indebe ekhishwe ikhabe

Umthamo:

• 1/2 inkomishi ye-vanilla yogurt engenamafutha ne-apula eli-1 elisikiwe kanye nesipuni esingu-1 samantongomane aqoshiwe

Isidlo sasemini:

• Isaladi elenziwe ngezinkomishi ezi-2 ze-Romaine eqoshiwe, ama-ounces angu-4 enkukhu eyosiwe, 1/2 inkomishi yesilimo esidliwayo esinamagatsha anamanzi, 1/2 inkomishi yamakhowe edayisiwe, izipuni ezimbili ze-cheddar egayiwe amafutha aphansi, nesipuni esingu-1 semvunulo kaKhesari enamafutha aphansi
• 1 umpe ophakathi
• 1 inkomishi yobisi oluncibilikisiwe

Umthamo:

• Induku engu-1 engenamafutha e-mozzarella
• 1 okusawolintshi okuphakathi

Isidlo sakusihlwa:

• Ama-ounces ama-4 ama-shrimp, athosiwe noma agaywe nge-1 ithisipuni yamafutha omnqumo kanye ne-1 ithisipuni likagalikhi oqoshiwe
• 1 i-artichoke emaphakathi, eshubile
• 1/2 inkomishi kakolweni i-couscous enezipuni ezingu-2 ze-bell pepper, 1/4 inkomishi ye-garbanzo ubhontshisi, ithisipuni engu-1 eqoshiwe i-cilantro entsha, kanye nesipuni esingu-1 sokugqoka uju lwesinaphi

Izinhlelo Zokudla Ezinempilo - Zenzelwe Umuntu!

Thola uhlelo lokudla okumnandi isonto ngalinye ngokusekelwe emgomweni wakho wokwehlisa isisindo nokudla othanda ukukudla. Nge-Cooking Light Diet, uzojabulela ukudla kwekhwalithi yokudlela kanye nethuluzi elihle lokuhlela elinokufinyelela ezinkulungwaneni zezindlela zokupheka.

Qalisa nge-Cooking Light Diet exhaswe yi-Cooking Light Diet

ULwesine

Ukudla kwasekuseni:

• Imfene e-1 ekhanyayo ephelele ye-English ene-isipuni esingu-1 nut ibhotela nesipuni esingu-1 esinezithelo ezingenashukela
• I-honeydew e-wedge engu-1
• 1 inkomishi yobisi oluncibilikisiwe
• 2 izingcezu ubhekeni waseCanada

Umthamo:

• I-yogurt parfait eyenziwe nge-1 inkomishi ene-yogurt enamafutha amancane, izipuni ezimbili ezisikiwe ama-strawberry noma ama-raspberries, nezipuni ezimbili ze-granola enamafutha aphansi

Isidlo sasemini:

• Ukugoqwa okwenziwe ngama-ounces ama-4 okusikiwe okunenkomo yenkomo eyosiwe, i-tortilla engu-1 6-intshi egcwele ukolweni, i-1/4 indebe eshisiwe, ucezu lwetamatisi oluphakathi, 1 ithisipuni i-horseradish, kanye nethisipuni elilodwa le-Dijon lwesinaphi
• 1/2 inkomishi ye-pinto ubhontshisi noma i-lentils ne-1 ithisipuni ye-basil eqoshiwe kanye nesipuni esingu-1 ukukhanya kwe-Caesar dressing

Umthamo:

• 8 ama-corn corn chips anezipuni ezi-2 ze-guacamole (zama enye yalezi zokupheka ze-guac)

Isidlo sakusihlwa:

• Ama-oun 4 i-halibut eyosiwe
• I-1/2 inkomishi isikiwe amakhowe asikiwe nge-1 ithisipuni yamafutha omnqumo, 1/4 inkomishi eqoshiwe anyanisi ophuzi, no-1 inkomishi ubhontshisi oluhlaza
• Isaladi elenziwe 1 inkomishi ye-arugula, 1/2 inkomishi utamatisi we-cherry ohhafu, kanye ne-1 ithisipuni ye-vinaigrette ye-balsamic
• I-1/2 indebe efudumele i-appleauce engenashukela ne-1/4 indebe ye-yogurt engenamafutha,
• Isipuni esingu-1 esiqoshwe ama-pecans nesinamoni

NgoLwesihlanu

Ukudla kwasekuseni:

• IBurrito eyenziwe nge: 1 medium tortilla kakolweni ephelele, ama-whites amaqanda aqhekeziwe ama-4, ithisipuni elilodwa lamafutha omnqumo, 1/4 inkomishi yobhontshisi omnyama ongenawo amafutha, 2 wezipuni we-salsa, 2 wezipuni we-cheddar onamafutha amancane, kanye nethisipuni elilodwa le-cilantro entsha
• 1 inkomishi exutshwe nekhabe

Umthamo:

• Ama-ounces angu-3 anqunywe i-ham enamafutha
• 1 i-apula eliphakathi

Isidlo sasemini:

• I-Turkey Burger (noma enye yalezi burgers ze-veggie)
• Isaladi elenziwe: 1 inkomishi yesipinashi somntwana, 1/4 inkomishi utamatisi we-cherry ohhafu, 1/2 inkomishi ye-lentile ephekiwe, amathisipuni amabili e-Parmesan egayiwe, kanye nesipuni esingu-1 sokugqoka saseRussia
• 1 inkomishi yobisi oluncibilikisiwe

Umthamo:

• Induku engu-1 engenamafutha e-mozzarella
• 1 inkomishi yamagilebhisi abomvu

Isidlo sakusihlwa:

• Ama-ounces ama-5 salmon wasendle osikiwe
• 1/2 inkomishi irayisi elinsundu noma lasendle
• Izinkomishi ezi-2 ezixutshwe nemifino yengane nesipuni esingu-1 sokwembatha kuka-Caesar onamafutha amancane
• I-1/2 inkomishi isithelo sonke se-sitrobheli esine-pear eli-1 elisikiwe

NgoMgqibelo

Ukudla kwasekuseni:

• I-Frittata eyenziwe ngamhlophe amakhulu amaqanda ama-3, izipuni ezi-2 zenziwe upelepele wensimbi, amathisipuni ama-2 isipinashi esiqoshiwe, izipuni ezimbili ezi-mozzarella ezigoqiwe, kanye namathisipuni ama-2 we-pesto 1/2 inkomishi ama-raspberries amasha
• 1 muffin omncane we-bran
• 1 inkomishi yobisi oluncibilikisiwe

Umthamo:

• I-1/2 inkomishi ye-vanilla egathile ephansi ne-isipuni esingu-1 umhlabathi we-flaxseed kanye ne-1/2 indebe eqoshiwe

Isidlo sasemini:

• Ama-ounces ama-4 asikiwe isifuba se-turkey
• Isaladi likatamatisi-ikhukhamba elenziwe ngezilayi ezi-5 utamatisi, i-1/4 inkomishi elicutshiwe ikhukhamba, 1 ithisipuni i-thyme eqoshiwe, nesipuni esingu-1 sigqoka samafutha sase-Italy
• 1 okusawolintshi okuphakathi

Umthamo:

• I-Smoothie eyenziwe ngobisi olungu-3/4 lwenkomishi, ubhanana we-1/2, inkomishi engu-1/2 ye-yoghurt enamafutha amancane, ne-1/4 inkomishi esikiwe ama-strawberry (i-Psst: Nayi eminye imibono yokuncipha kwesisindo.)

Isidlo sakusihlwa:

• Ama-ounces ama-4 abomvu abhakwe nge-1 ithisipuni yamafutha omnqumo, 1 ithisipuni ijusi kalamula, kanye ne-1/2 ithisipuni engekho isodium
• 1 inkomishi ye-spaghetti squash ne-1 ithisipuni yamafutha omnqumo kanye ne-2 ithisipuni egayiwe ushizi weParmesan
• 1 inkomishi kabhontshisi oluhlaza nesipuni esingu-1 sama-alimondi ashiyiwe

NgeSonto

Ukudla kwasekuseni:

• 2 izingcezu ubhekeni waseCanada
• I-1 ye-toaster egcwele okusanhlamvu enezithelo ezingenashukela
• 3/4 amajikijolo endebe
• 1 inkomishi yobisi oluncibilikisiwe

Umthamo:

• 1/4 indebe ye-cottage shizi engenawo amafutha ne-1/4 indebe yama-cherry kanye nesipuni esingu-1 ama-alimondi agayiwe

Isidlo sasemini:

• Isaladi elenziwe: 2 izinkomishi zesipinashi somntwana, ama-ounces angu-4 enkukhu eyosiwe, isipuni esingu-1 se-cranberry omisiwe esiqotshiwe, izingcezu ezi-3 zikakotapheya, isipuni esingu-1 samantongomane agayiwe, nezipuni ezimbili zevinaigrette enamafutha amancane
• 1 apula
• 1 inkomishi yobisi oluncibilikisiwe

Umthamo:

• I-1/4 inkomishi ye-yogurt engenamafutha etafuleni elinoshukela 1 wezithelo ezingenashukela nesipuni esingu-1 umhlabathi we-flaxseed
• 1/4 indebe eluhlaza okwesibhakabhaka

Isidlo sakusihlwa:

• Ama-ounces ama-4 we-porcelain tenderloin othosiwe othosiwe anyanisi, u-garlic, i-broccoli, ne-bell pepper
• 1/2 inkomishi irayisi ensundu
• Izingcezu zikatamatisi ezi-5 eziphakathi ne-1 ithisipuni i-ginger ngayinye eqoshiwe, i-cilantro eqoshiwe, isoso ye-soy elula, newayini lelayisi uviniga

Kukhona into engahambanga kahle. Kwenzeke iphutha futhi okufakile akuzange kuhanjiswe. Ngicela uzame futhi.

Buyekeza kwe-

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