Ngiyi-Personal Trainer, Nakhu ukuthi ngihlala kanjani ngifuthwa usuku lonke

-Delile

• Ukudla kwasekuseni: iyogathi yesiGreki, ubhanana osikiwe, nebhotela lamantongomane
• Umthamo # 1: Isiphuzo esinomsoco
• Isidlo sasemini: Ukudla kwabantu abadala
• I-Snack #2: Amabhola e-peanut-bhotela wamandla
• Isidlo sakusihlwa: I-Curry ebomvu ene-tofu, imifino, nama-noodle elayisi
• Uphudingi: U-ayisikhilimu
• Buyekeza kwe-

Njengomqeqeshi womuntu siqu kanye nomlobi wezempilo kanye nokuqina, ukufaka amandla umzimba wami ngokudla okunempilo kuyingxenye ebalulekile yosuku lwami. Ngosuku olujwayelekile lomsebenzi, ngifundisa ikilasi lokuzivocavoca, ngihlangane namakhasimende ambalwa wokuziqeqesha, ngijikeleze ngibuye ngibuye ejimini, ngenze umsebenzi wami wokuzivocavoca, futhi ngichithe cishe amahora ayisithupha ngaphambi kokubhala ikhompyutha. Ngakho...yebo, izinsuku zami zigcwele kakhulu futhi zidinga ngokomzimba.

Kuyo yonke le minyaka, ngithuthukise amanye amathiphu namasu wokuzitholela izinsuku ezinzima uma ngisajabulela ukudla kwami futhi ukugcina umzimba wami. (Ngisebenze kanzima cishe iminyaka emibili ekuguqukeni komzimba wami!) Phambili, ngihlanganyela engikufundile nangokudla kwami.

Ukudla kwasekuseni: iyogathi yesiGreki, ubhanana osikiwe, nebhotela lamantongomane

Lokhu kube yisidlo sasekuseni engisithandayo eminyakeni embalwa edlule. Ibhalansi ephelele yamaprotheni (iyogathi yesiGreki), ama-carbs (ubhanana), namafutha (ibhotela lamantongomane), kanye nenhlanganisela yakho konke okuthathu kungisiza ngempela ukuthi ngizizwe ngigcwele ekuseni. Ngaleyo ndlela, angisileli emini.

Uma nginosuku oluqine kakhulu futhi ngiyazi ukuthi ngingasebenzisa uphethiloli owengeziwe, ngizobeka iyogathi yami ne-PB phezu kokuphakelwa kwe-oatmeal, ngishintshe ubhanana ngithole amajikijolo. Lokho ngokuvamile kungigcina ngihamba amahora ngaphandle kwalowo muzwa onesisindo, "eshu, ngidlulele kakhulu".

Futhi ngizobe ngiqamba amanga uma ngithi angidingi i-caffeine encane ukuze ngihambe ekuseni. Imvamisa ngikhetha ukupheka okubandayo okunobisi lwe-alimondi, lukakhukhunathi, noma lwe-oat (ngithanda ukukushintsha!) Lapho ngithola isikhathi, ngizama ukuphuza ikhofi lami ngihleli ekhishini lami, futhi ngizame ukugwema iziphazamiso ezijwayelekile. Yize kungenzeki nsuku zonke, ngiyathanda ukuba nesikhathi esincane sokuthula ekuseni kimi ukuxhumana nokudla kwami ​​futhi ngigxile osukwini.

Umthamo # 1: Isiphuzo esinomsoco

Ngivame ukubona iningi lamaklayenti ami okuqeqesha ekuseni noma phakathi nemini, okusho ukuthi isidlo sami sasemini kufanele ngokushesha. Njengokuthi, yidla-ngaphansana-kwemizuzu emihlanu ngokushesha. Imvamisa ngizama ukudla kancane futhi ngikujabulele kakhulu konke ukudla kwami ​​(ukudla ngokucophelela i-FTW!), Kepha uma usebenza ejimini, akwenzeki njalo.

Ngiyakuthanda ukugcina kulula ukukujabulela, okumnandi okwe-mega isiphuzo sabesifazane (ushokoledi ocebile yi-fave yami!). Inamavithamini afana neCalcium noVithamini D agcina amathambo ami eqinile ukuze ngihlale nginempilo, kungakhathaliseki ukuthi ngimatasa kangakanani.

Isidlo sasemini: Ukudla kwabantu abadala

Yup, ngiseyingane enhliziyweni, ngicabanga. Njengoba ngingenaso isikhathi sokupheka emini, ngivame ukuyodla isidlo sasemini esinesitayela sasemini. Ngiyathanda ukuyishintsha kanye nezithako, kodwa abasolwa abavamile yilaba: ama-apula asikiwe, ushizi, ama-crackers, amagilebhisi, amaqanda abilisiwe, i-hummus, i-bell pepper, ne-baby carrots. Bengingumuntu odla imifino kuphela empilweni yami, kepha ngivele ngaqala ukudla inkukhu, ngakho-ke kwesinye isikhathi ngiphonsa isifuba senkukhu esisikiwe ukuthola i-protein eyengeziwe, noma isitsha se-quark esisebenza kanye. Ngezinye izikhathi ngidla ukudla kwasemini ekhaya, kodwa into engiyithanda kakhulu ngalokhu kudla ukuthi kulula *ngakho* ukukunamathisela esitsheni sokulungiselela ukudla bese ufika nakho. (FYI, nanku umhlahlandlela wakho weziqukathi ezihamba phambili zokulungiselela ukudla ongazithenga.)

I-Snack #2: Amabhola e-peanut-bhotela wamandla

Kuye ngokuthi usuku lwami lusebenza kangakanani, ngidla esinye isiphuzo ntambama. Uma ngithi ngiyayithanda le recipe yebhola le-peanut-bhotela yamandla evela ku-Fit Foodie Finds, angiyenzi ngisho imizwa yami yangempela ngabo ubulungisa. ZITHANDA KAKHULU, futhi konke okudingeka ukwenze imizuzu emihlanu i-blender-style blender noma iprosesa yokudla. Ngokuvamile ngizokwenza iqoqo elingama-20, futhi lingigcina cishe izinsuku eziyi-10.

Isidlo sakusihlwa: I-Curry ebomvu ene-tofu, imifino, nama-noodle elayisi

Ngiyakuthanda ukupheka, futhi ngifunda ukuthi ngishintshe kanjani ubudlelwano bami nokudla. Kimi, kungenye yezindlela ezilula kakhulu zokubeka ifoni yami phansi, uyeke ukuphendula ama-imeyili nemibhalo, bese uchitha isikhathi esihle esidala nokudla esengizokufaka emzimbeni wami. Kepha ngoba ngihamba cishe usuku lonke, okuwukuphela kwesidlo engingabeka eceleni isikhathi sokupheka phakathi nesonto isidlo sakusihlwa. Lokho kusho ukuthi ngivame ~ go big ~ ekudleni kwami ​​kokugcina kosuku. Le recipe evela ku-Pinch of Yum ingenye yezintandokazi zami ngokuphelele. Ngikwenza njalo nge-tofu, kodwa futhi kungaba kuhle ngenkukhu.

Uphudingi: U-ayisikhilimu

Ezinsukwini eziningi, ngiba nophudingi. Kimi, ukudla okunempilo akumayelana "nokudla kuhlanzekile" ngaso sonke isikhathi. Imayelana nokudla ngendlela ezinakekela wena, indlela ophila ngayo, nezinhloso zakho. Kimi, lokho kusho ukudla i-dessert njalo, futhi cishe njalo kuluhlobo oluthile lwe-ayisikhilimu. Ngizamile yonke imikhiqizo ka-ayisikhilimu enempilo eyaziwa (umuntu) isintu, kodwa intandokazi yami yamanje iMoo-phoria ka-Ben & Jerry. Kunambitheka kahle njengokuyinto yangempela-yize kwesinye isikhathi, ngivele ngifune into yangempela. Yini impilo ngaphandle kwe-ayisikhilimu enamafutha amancane, ama-amirite?

Buyekeza kwe-