Uhlelo lwakho lokudla lwe-Detox lwangempelasonto

-Delile

• Nsuku zonke
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• Buyekeza kwe-

Izimpelasonto zenzelwe ukuphumula-futhi, kwabaningi, baphumuza ukudla kwabo, ikakhulukazi ngezimpelasonto zamaholide. NgoLwesihlanu wehora lenjabulo, umcimbi wangoMgqibelo, iSonto lesidlo se-brunch, namamuvi, ukudla kwakusihlwa, ukuthunywa (sawubona, ukushayela udlule), nokunye okuphonswe enhlanganisweni, ngisho nomuntu odla impilo enempilo ukuthola kunzima ukuhlala endleleni.

Ngeshwa konke lokho okweqile-ngendlela yama-carbs, amafutha, usawoti, ushukela, notshwala-kungakushiya uzizwe ukhululekile, ukhathele, ulambile futhi unecala. Ngakho-ke buyela usuku lwakho lokuqala emsebenzini, nikeza umzimba wakho lokho okufisayo ukusiza ukuvuselela ukulingana okunempilo.

Lolu hlelo lwezinsuku ezine lugcwele ukudla okunomsoco oqukethe amavithamini amaningi, amaminerali, ifayibha, nezinye izakhamzimba ukuqeda noma yini eyenzeke ngempelasonto. Akuyona iphasi lamahhala lokuhamba nge-hog ephelele ngezinsuku zokuphumula, kepha kuzosiza ukunciphisa umthelela uma usuqedile ngokweqile.

Nsuku zonke

Uketshezi lubalulekile njengoba usawoti owengeziwe, ushukela, notshwala kungawuqeda amanzi emzimbeni wakho. Qala usuku ngengilazi ende yamanzi noma inkomishi efudumele yanoma iluphi uhlobo lwetiye, bese uphuza usuku lonke, uhlose ama-ounces angama-64 kuye kwangama-100 ukukhipha ukungcola okusuka ngempelasonto.

Hlela ukudla ukudla okuthathu, kanye nesidlo sasemini amahora amane ngemva kokudla kwasekuseni kanye nesidlo sakusihlwa phakathi kuka-6 no-7. Gxila ekudleni okunomsoco okunama-kilojoule aphansi kodwa amavithamini namaminerali amaningi njengoba imali yokugibela ngempelasonto ivame ukuphambene: ikhalori ephezulu futhi ephansi. -umsoco.

Iba nesnack santambama ngabo-4 ntambama. wempuphu yokuphuza eluhlaza exutshwe namanzi noma i-smoothie. Funa eyodwa (njenge-Greens Plus) equkethe imifino yasolwandle, ama-probiotic, utshani, nama-enzyme azosiza ukusiza ekugayeni. Ungaba nokudla okulula konke ngemuva kwesidlo sakusihlwa uma ulambile.

Thatha i-multivitamin, futhi kukho konke ukudla thola isithasiselo se-omega-3 esingu-1,000-milligram, esizosiza ekunciphiseni ukuvuvukala okungabangelwa ukungadli kahle. (Khuluma nodokotela wakho kuqala uma usebenzisa noma yimiphi imithi njengoba i-omega-3s ingase ihlangane neminye imithi.)

UMsombuluko

Esidlweni ngasinye, hlukanisa ipuleti lakho ukuze kube uhhafu wamaprotheni nohhafu wama-veggies-carbs angavunyelwe ngoba ukudla okuningi ngempelasonto kugcwele ama-carbs asetshenzisiwe.

Imenyu Yesampula

Ekuvukeni: Ama-ounces ayi-10 amanzi afudumele kalamula

Ukudla kwasekuseni: Amaqanda anesipinashi notamatisi; Ama-ounces ayi-8 itiye eliluhlaza

Kuyo yonke ekuseni: 24 ama-ounces amanzi

Isidlo sasemini: I-salmon avocado isaladi enejusi kalamula namafutha omnqumo; 8 ounces rooibos itiye

I-snack yantambama: Isiphuzo esiluhlaza esixutshwe namanzi ama-ounces ayi-16

Isidlo sakusihlwa: I-trout ene-almond ene-watercress, i-asparagus, nepelepele yensimbi ephuzi; Ama-ounces ayisishiyagalombili itiye

Isidlo sasebusuku: Isilimo esidliwayo esinamagatsha anamanzi nebhotela le-alimondi; 4 kuya ku-8 ama-ounces amanzi

NgoLwesibili

Hlala izifundo ngohlelo lwangoMsombuluko, kepha khipha kancane bese ufaka ubisi nezithelo ukwandisa izinhlobo zamavithamini, amaminerali kanye namaprotheni. Izithelo ezinamanzi amaningi, ezinefiber ephezulu njengamajikijolo, i-grapefruit, amapheya, i-cantaloupe, iminqumo, nokwatapheya zizosiza ukuhlanza amathumbu akho futhi kubuyisele isimiso sakho sokugaya ukudla, kuyilapho ubisi luqukethe amavithamini B, i-calcium, novithamini D, konke. okungenzeka ukuthi ubhekane nayo ngempelasonto. Izinketho ezinhle kakhulu i-kefir, i-yogurt yama-Greek, i-cottage shizi, ushizi we-mozzarella, ushizi weParmesan, nebhotela, futhi i-organic iyona engcono kakhulu. Ngesikhathi sokudla, gcwalisa ipuleti lakho ngeprotheni yekota eyodwa, izithelo zekota eyodwa, nengxenye yemifino engeyona yesitashi.

Imenyu yesampula

Ekuvukeni: 10 ounces green tea

Ukudla kwasekuseni: I-Cottage shizi noma i-yogurt ecacile yamaGrikhi enama-blueberries, ama-alimondi, nefilakisi noma imbewu ye-chia; Amanzi ama-ounces ayi-8 nocezu lwe-orange

Ekuseni konke: Amanzi ama-ounces angama-24 anekhukhamba nesage noma iyiphi inhlanganisela yamakhambi

Isidlo sasemini: Isobho lemifino nesaladi le-tuna, ikhukhamba elisikiwe, neminqumo; 8 amakhilogremu wetiye le-rooibos eqhwa

Isidlo sasemini: Impushana yesiphuzo eluhlaza exutshwe nama-ounces angu-16 amanzi

Isidlo sakusihlwa: I-turkey eyosiwe, i-bell pepper, i-mushroom, ne-tomato shish kebab ne-bok choy ne-cauliflower mash; Ama-ounces angu-8 amanzi anelamula

Isidlo sasebusuku: Izaqathe kanye ne-humus; 4 kuya ku-8 ama-ounces amanzi

NgoLwesithathu

Namuhla ungakwazi ukwengeza isitashi esinempilo, njengemifino, irayisi elinsundu, nobhatata, ekudleni, kodwa unamathele kusayizi wokuphakelwa kwesigamu senkomishi. Ipuleti lakho kufanele libe yiprotheni yekota eyodwa, isitashi sekota eyodwa, nohafu wemifino engeyona isitashi.

Imenyu Yesampula

Ekuvukeni: 10 amakhilogremu itiye oolong

Ukudla kwasekuseni: I-salmon ebhemayo enotamatisi osikiwe, ukwatapheya, no-anyanisi; 8 ama-ounces amanzi

Kuyo yonke ekuseni: Ama-ounces angama-24 aqeda amanzi anambitheka ongaqunyiwe angenashukela

Isidlo sasemini: Ibhega yenkomo efuywe ngotshani (ayikho ibhansi) enezithombo zamazambane abhakiwe ezinesinaphi nesaladi eseceleni; Amanzi ama-8 ounces afudumele kalamula

I-snack yantambama: Isiphuzo esiluhlaza esixutshwe namanzi ama-ounces ayi-16

Isidlo sakusihlwa: Inkukhu yelamula ethosiwe ne-broccoli nelayisi elinsundu; Ama-ounces ayi-8 itiye elimhlophe

Isidlo sasebusuku: Imbewu ye-sunflower namantongomane; 4 kuya ku-8 ama-ounces amanzi

ULwesine

Namuhla kufanele kube usuku "lokukhanya" ukulungiselela impelasonto. Uma wazi ukuthi uzobe uphonsa ithawula ekudleni okunempilo ezinsukwini ezimbalwa ezizayo, landela uhlelo lwangoMsombuluko (amaprotheni nemifino engekho isitashi). Uma impelasonto yakho ingeke ibe yimbi kangako, namathela imihlahlandlela yangoLwesibili noma yangoLwesithathu. Lokhu kuzokunikeza okubalulekile ekuqaleni kwekhanda ekulinganiseni ukudla kwakho okuzayo okungalingani.

Imenyu yesampula

Ekuvukeni: Ama-ounces angu-16 amanzi ane-flavour angenashukela

Ukudla kwasekuseni: I-Peanut butter noma izikebhe ze-guacamole celery; Ama-ounces ayi-8 itiye elinamakhambi

Ekuseni konke: Amanzi ama-ounces angama-24 kalamula

Isidlo sasemini: Isaladi yaseTurkey ngesobho le-lentil; 8 ama-ounces amanzi

Isidlo sasemini: Impushana yesiphuzo eluhlaza exutshwe nama-ounces angu-16 amanzi

Isidlo sakusihlwa: I-Halibut enesipinashi esigayiwe kanye ne-apula lesinamoni elibhakiwe; Ama-ounces ayisishiyagalombili itiye

Isidlo sasebusuku: I-yogurt yamaGreki nama-walnuts; Ama-ounces angu-4 kuya kwangu-8 amanzi ane-flavored sitrobheli

Buyekeza kwe-