Atụmatụ nri ụbọchị asaa maka ịbelata ibu site na 'Nnukwu onye furu efu'

Ndinaya

• Atụmatụ nri ụbọchị 7 maka ịbelata ibu
• Monday
• Tuzde
• Wenezde
• Tọzdee
• Fraịdee
• Satọde
• Sọnde
• Nyochaa maka

Naanị ma ọ bụrụ na ịchọrọ ịnụ nke a: ịkwesighi ifelata. Ọ bụghị inwe obi ụtọ. Ọ bụghị ịdaba n'ịhụnanya. Ọ bụghị iji nweta ọrụ nke nrọ gị. Ọ bụrụ na ịchọrọ ịkwụsị ibu ka ị nweta ahụike? Akwa. Naanị mara na nha ahụ abụghị njedebe-ihe niile, bụrụ-ihe niile na-ekpebi ahụike gị. Inwe mmetụta dị mma na ilekọta ahụ gị bụ ebumnuche - nke ahụ nwere ike ịdị ka ọtụtụ ihe dị iche iche.

Mana ọ bụrụ na ịchọrọ ịme mgbanwe ụfọdụ ahụike na nri gị ma ọ bụ ọ bụrụ na ịchọrọ ịlafu abụba, itinye aka na atụmatụ nri nwere ike inye aka n'ezie.

Iji nyere gị aka ibido,Onye Kasị Nwepu onye na-ahụ maka nri na-edozi ahụ Cheryl Forberg, RD, haziri atụmatụ nri ụbọchị asaa a maka ịbelata oke ibu, nke dị ka nke na-enyere ndị asọmpi aka ịbelata. Site na atụmatụ a dị mfe ịgbaso, ị ga-ahụ na ị ga-enweta ume ma felata (ọ bụrụ na ịchọrọ!) n'oge na-adịghị anya. (Ịchọrọ atụmatụ dị ogologo? Gbalịa ịma aka iri ihe dị ọcha nke ụbọchị 30.)

Atụmatụ nri ụbọchị 7 maka ịbelata ibu

Nke a abụghị nri enweghị ụkọ: Ị ga-eri nri atọ na nri abụọ kwa ụbọchị, gbakwunyere efere nke ọ bụla na-etinye njupụta nke pasent 45 nke carbohydrates, protein pasent 30 na abụba dị mma pasent 25. (Ọzọ na nke ahụ ebe a: Ihe niile ịmara gbasara ịgụta Macros gị) Mgbe a bịara n'ihe ọṅụṅụ, Forberg na-atụ aro ịrapara na enweghị- na obere-cal picks dị ka kọfị, tii, na mmiri.

Na iji mee ka mbelata ibu ngwa ngwa wee wuo ahụ siri ike ma sie ike, Onye Kasị Nwepu onye na-enye ọzụzụ Bob Harper na-atụ aro ime mgbatị ahụ agafeghị oke nkeji 60 ruo 90 ugboro anọ n'izu. (Gụọkwa nke a: Otu esi ewulite usoro mgbatị ahụ nke onwe gị maka mbelata ibu)

Monday

Nri ụtụtụ:

• 1/2 iko akwa ọcha na 1 teaspoon mmanụ olive, 1 teaspoon nke basil, 1 teaspoon grated Parmesan, na 1/2 iko cherry tomato
• 1 iberibe tost ọka
• 1/2 iko blueberries
• 1 iko mmiri ara ehi amịpụtara

Nri:

• 1/2 iko yogọt Greek na-enweghị abụba tinye ya na 1/4 iko sliced ​​​​strawberries

Nri ehihie:

• Salad mere na: 3/4 iko bulgur esi nri, 4 ounces chopped grilled ara ọkụkọ, 1 tablespoon shredded obere abụba cheddar, diced grilled veggies (2 tablespoons yabasị, 1/4 iko diced zukini, 1/2 iko mgbịrịgba ose), 1. teaspoon chopped cilantro, na 1 tablespoon vinaigrette nke nwere obere abụba (lelee ntụzịaka Buddha ndị ọzọ.)

Nri:

• 2 tablespoons hummus na 6 nwa karọt

Nri abalị:

• 4 ounces salmon grilled
• 1 iko osikapa ọhịa na 1 tablespoon slivered toasted almọnd
• 1 cup wilted baby spinach na 1 teaspoon mmanụ oliv ọ bụla, balsamic mmanya, na grated Parmesan.
• 1/2 iko diced cantaloupe tinye ya
• 1/2 iko mkpụrụ osisi raspberry sorbet na 1 ngaji walnuts

Tuzde

Nri ụtụtụ:

• 3/4 iko ịkpụ ígwè ma ọ bụ oatmeal ochie nke a kwadebere na mmiri; bido na 1/2 iko mmiri ara ehi
• 2 na-ejikọ soseji turkey nke obodo
• 1 iko blueberries

Nri:

• 1/2 iko cheese ricotta na-enweghị abụba na 1/2 iko raspberries na 1 tablespoon chopped pecans.

Nri:

• 1/2 iko cheese na-enweghị abụba na 1/2 iko salsa

Nri abalị:

• 1 turkey burger
• 3/4 iko kọlịflawa a ṅara n'ọkụ na broccoli florets
• 3/4 iko osikapa agba aja aja
• 1 iko salad akwụkwọ nri na 1 tablespoon ìhè balsamic vinaigrette

Wenezde

Nri ụtụtụ:

• Omelet mere na 4 akwa ọcha na 1 akwa zuru ezu, 1/4 iko chopped broccoli, 2 tablespoons nke ọ bụla abụba na-enweghị abụba agwa, diced yabasị, diced mushrooms, na salsa.
• Quesadilla ji 1/2 nke otu obere tortilla ọka na 1 tablespoon chiiz jaakị mara abụba
• 1/2 iko diced anyụ

Nri:

• 1/2 iko yogọt vanilla na-enweghị abụba na 1 apple sliced ​​​​na 1 tablespoon chopped walnuts

Nri ehihie:

• Achịcha e ji eghe eghe eghe eghe Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
• 1 ọkara nectarine
• 1 iko mmiri ara ehi amịpụtara

Nri:

• 1 eriri mozzarella cheese na-enweghị abụba
• 1 ọkara oroma

Nri abalị:

• 4 ounces oporo, ghere eghe ma ọ bụ sauteed na 1 teaspoon mmanụ olive na 1 teaspoon chopped garlic
• 1 ọkara artichoke, steamed
• 1/2 iko couscous ọka wit na 2 tablespoons diced ose mgbịrịgba, 1/4 iko garbanzo agwa, 1 teaspoon chopped cilantro ọhụrụ, na 1 tablespoon mmanụ aṅụ na-enweghị abụba mgbakwasa mọstad.

Nweta atụmatụ nri na-atọ ụtọ kwa izu dabere na ebumnuche ịbelata ibu gị yana nri ndị masịrị gị iri. Site na nri nri nri nri, ị ga-anụ ụtọ nri dị mma nke ụlọ oriri na ọṅụṅụ yana ngwá ọrụ atụmatụ bara uru nke nwere ike ịnweta ọtụtụ puku ntụziaka.

Tọzdee

Nri ụtụtụ:

• 1 muffin muffin zuru oke nke bekee nwere 1 ngaji aki oyibo na otu ngaji mkpuru osisi na-adighi sugar
• 1 ibeji mmanụ aṅụ
• 1 iko mmiri ara ehi amịpụtara
• Mpekere 2 anụ ezi Canada

Nri:

• Yogurt parfait mere na 1 iko yogọt vanilla dị obere, 2 tablespoons sliced ​​​​strawberries ma ọ bụ raspberries, na 2 tablespoons granola dị obere abụba.

Nri ehihie:

• Kechie ya na 4 ounces thinly sliced ​​​​ediri anụ anụ anụ, 1 6-inch dum wheat tortilla, 1/4 cup shredded letus, 3 ọkara tomato mpekere, 1 teaspoon horseradish, na 1 teaspoon Dijon mọstad.
• 1/2 iko pinto agwa ma ọ bụ lentil nwere 1 teaspoon chopped basil na 1 tablespoon ìhè Siza mgbakwasa

Nri:

• Iberi ọka 8 esi nri na 2 tablespoons guacamole (gbalịa otu n'ime ntụziaka guac ndị a)

Nri abalị:

• 4 ounce grilled halibut
• 1/2 iko sliced ​​mushrooms sauteed na 1 teaspoon mmanụ olive, 1/4 iko chopped yabasị edo edo, na 1 iko agwa agwa
• Salad mere na 1 cup arugula, 1/2 iko tomato cherry halved, na 1 teaspoon balsamic vinaigrette.
• 1/2 iko ude mmiri na-atọghị ụtọ nke nwere 1/4 iko yogọt vanilla na-enweghị abụba,
• 1 tablespoon chopped pecans na dash cinnamon

Fraịdee

Nri ụtụtụ:

• Ejiri Burrito mee ya: 1 ọkara tortilla ọka wheat, 4 àkwá ọcha, 1 mmanụ olive, 1/4 iko agwa gbara abụba na-enweghị abụba, 2 salsa ngaji, 2 cheddar grated dị obere abụba, na 1 teaspoon nke cilantro ọhụrụ.
• 1 iko egusi agwakọtara

Nri:

• 3 ounces iberibe ham dabere
• 1 ọkara apụl

Nri ehihie:

• Turkey burger (ma ọ bụ otu n'ime veggie burgers ndị a)
• Salad mere na: 1 cup spinach nwa, 1/4 iko cherry tomato halved, 1/2 iko lentil esi nri, 2 teaspoons grated Parmesan, na 1 tablespoon ìhè Russian mgbakwasa.
• 1 iko mmiri ara ehi amịpụtara

Nri:

• 1 eriri mozzarella cheese na-enweghị abụba
• 1 iko mkpụrụ vaịn na -acha ọbara ọbara

Nri abalị:

• 5 ounces ghere eghe salmon anụ ọhịa
• 1/2 iko aja aja ma ọ bụ osikapa ọhịa
• 2 iko agwakọta nwa elu na 1 tablespoon akwa Siza mgbakwasa
• 1/2 iko mkpụrụ osisi strawberry sorbet na 1 sliced ​​​​pear

Satọde

Nri ụtụtụ:

• Ejiri Frittata mee ya na akwa akwa 3 dị ukwuu, mkpụrụ osisi mgbịrịgba abụọ a mịrị amị, 2 teaspoons chopped spinach, 2 tablespoons part-skim mozzarella shredded, na 2 teaspoons pesto 1/2 cup raspberries ọhụrụ.
• 1 obere muffin ọhụrụ
• 1 iko mmiri ara ehi amịpụtara

Nri:

• 1/2 iko yogọt vanilla dị obere abụba na 1 tablespoon ala flaxseed na 1/2 iko ube bekee

Nri ehihie:

• 4 ounces nke ara toki arachapụrụ
• Salad kukumba e ji tomato mpekere 5 mee, 1/4 iko kukumba sliced, 1 teaspoon ọhụrụ chopped thyme, na otu tablespoon mgbakwasa Ịtali na-enweghị abụba.
• 1 ọkara oroma

Nri:

• Smoothie mere na 3/4 iko mmiri ara ehi skim, 1/2 banana, 1/2 iko yogọt dị obere, na 1/4 iko sliced ​​​​strawberries (Psst: Nke a bụ echiche smoothie na-efunahụ ndị ọzọ.)

Nri abalị:

• 4 ounces red snapper sie na 1 teaspoon mmanụ oliv, 1 teaspoon ihe ọṅụṅụ lemon, na 1/2 teaspoon enweghị sodium sizinin.
• 1 iko spaghetti skwọsh na 1 teaspoon mmanụ oliv na 2 teaspoon grated Parmesan chiiz
• 1 iko steamed green agwa na 1 tablespoon slivered almọnd

Sọnde

Nri ụtụtụ:

• Mpekere 2 anụ ezi Canada
• 1 waffle toaster ọka zuru oke na-agbasa mkpụrụ na-enweghị shuga
• 3/4 iko tomato
• 1 iko mmiri ara ehi amịpụtara

Nri:

• 1/4 iko chiiz ụlọ na-enweghị abụba na 1/4 iko cherị na 1 tablespoon almọnd slivered

Nri ehihie:

• Achịcha e ji esi nri: iko iko 2 nwa ọhụrụ, 4 ounces grilled chicken, 1 tablespoon chopped cranberries, 3 avocado slices, 1 tablespoon walnuts slivered, na 2 vinaigrette nke nwere obere abụba.
• 1 apụl
• 1 iko mmiri ara ehi amịpụtara

Nri:

• 1/4 iko yogọt Gris na-enweghị abụba na 1 tablespoon mkpụrụ osisi na-enweghị shuga na-agbasa na 1 ngaji mkpụrụ flax.
• 1/4 iko blueberries

Nri abalị:

• 4 ounces anụ ezi dị nro na-esi ísì ụtọ, e ghere eghe na eyịm, garlic, broccoli, na ose mgbịrịgba.
• 1/2 iko osikapa agba aja aja
• Mpekere tomato ọkara ise na 1 teaspoon nke ọ bụla ginger, cilantro, soy sauce, na mmanya mmanya mmanya

Nyochaa maka