10 Pound na ọnwa 2: Atụmatụ nri nri ọnwụ
Ndinaya
- Oriri na-eri nri
- Olee otu o si aru oru?
- Nri na mmega ahụ
- 1bọchị 1
- Nri ụtụtụ: ọka na mkpụrụ osisi
- Nri ehihie: Quinoa tabbouleh
- Nri abalị: Noodle-free pad thai
- Nri (n'oge ọ bụla):
- 2bọchị 2
- Nri ụtụtụ: Veggie-egg scramble
- Nri ehihie: Quinoa tabbouleh
- Nri abalị: Tomato-spinach polenta
- Nri (n'oge ọ bụla):
- 3bọchị 3
- Nri ụtụtụ: Green smoothie
- Nri ehihie: Tomato-spinach polenta
- Nri Anyasị: Skinny lasagna
- Nri (n'oge ọ bụla):
- 4bọchị 4
- Nri ụtụtụ: ọka na mkpụrụ osisi
- Nri ehihie: Vegetarian Cobb salad
- Nri abalị: Protein, veggies, grains
- Nri (n'oge ọ bụla):
- 5bọchị 5
- Nri ụtụtụ: Oatmeal
- Ma ọ bụ
- Nri ụtụtụ: Green smoothie
- Nri ehihie: Hummus Kechie
- Nri abalị: Protein, veggies, grains
- Nri (n'oge ọ bụla):
- 6bọchị 6
- Nri ụtụtụ: Veggie-egg scramble
- Nri ehihie: Anwụrụ anwụrụ toki na salad bean ọcha
- Nri Anyasị: egwurugwu soba noodles
- Nri (n'oge ọ bụla):
- 7bọchị 7
- Nri ụtụtụ: Oatmeal
- Nri ehihie: Nri ehihie!
- Nri Anyasị: creamy vodka steak pasta
- Nri (n'oge ọ bụla):
Oriri na-eri nri
Ọ bụ ezie na ịgụta calorie na imega ahụ ka bụ ụzọ kachasị mma iji felata, ọ nwere ike ịgwụ ike mgbe emere ya ogologo oge. A bịa n’ifufu kilogram iri na ụma ma ọ bụ karịa, m na-elekwasị anya n’echiche nke iri nri na-edozi ahụ. Nke a nwere ike inyere gị aka ịkwụsị ibu n’atụghị ụjọ.
Nri na-edozi ahụ, ma ọ bụ dịka m chọrọ ịkpọ ya, "nnukwu mbibi maka calorie gị," na-atụle oke na ogo nke nri na ọnụ ọgụgụ nke calorie na ihe.
N'ikwu ya n'ụzọ dị mfe, nke ahụ pụtara imesi nri nwere vitamin, mineral, phytochemicals, na antioxidants bara ọgaranya - yana nwekwara obere kalori. Ihe atụ gụnyere mkpụrụ osisi, akwụkwọ nri, na ọka niile.
Olee otu o si aru oru?
Nri na-edozi ahụ na-arụ ọrụ dị ka ọnwụ dị arọ na njikwa ngwa ngwa n'ihi na ọ naghị enwe mmachi dị ka ụzọ ndị ọzọ nwere ike iche. Still ka na-ekpori ndụ ọkacha mmasị gị site na iji nri ha edozi.
Nke a na - enyere aka ịbawanye ụba nri ị nwere ike iri, ebe ị ka na - ejikwa calorie gị. Mgbe ị na-enwe afọ ojuju, ị ga-enwe ike ịrapara na atụmatụ nri ọ bụla.
Mpịakọta na njupụta bụ ihe dị mkpa na satiety. Ka anyị bidoro gbari nri, afọ anyị ji nwayọ nwayọ. Nke a na-ezigara ụbụrụ ụbụrụ anyị ozi zuru ezu ma ya mere na-ebelata ọchịchọ anyị iri.
A na-ahụ ihe mgbaàmà a mgbe anyị na-eri nri juputara na nri, nke na-abụkarị ndị nwere eriri, protein, na abụba. Ọ bụ ya mere atụmatụ nri a ji dị arọ na ma carbohydrates nwere ọgaranya na protein.
Nri na mmega ahụ
A na-ahazi atụmatụ nri na-esonụ iji nyere gị aka ida kilo iri na otu n’ime ọnwa abụọ. A na-enye windo ahụ n'ihi na onye ọ bụla na-enwe ọnwụ ọnwụ dị iche. Offọdụ n'ime anyị nwere ike ịme mgbanwe ole na ole ma felata ozugbo, ma ndị ọzọ chọrọ oge karịa ibu ahụ ga-amalite.
Echere m na ọ dị mkpa ịkọtaghachi na usoro iheomume adịghị mkpa dịka usoro ahụ.
Changesgbanwe mgbanwe ndụ dị mma nwere ike iwe ogologo oge karịa ngwa ngwa ngwa ngwa. Ya mere, gbalịa ka ị ghara inwe nkụda mmụọ ma ọ bụrụ na ọ na-ewe ogologo oge karịa ka ị tụrụ anya ya. Ọ bụrụhaala na ị na-eme mgbanwe na nri gị ma na-arụ ọrụ, ị ga-emesị ruo ihe mgbaru ọsọ gị.
Iji jide n'aka na ị na-eme, ịkwesịrị ijikọta usoro nri ọhụrụ gị na usoro mgbatị ahụ dị mma. Kedu ihe nke ahụ pụtara, kpọmkwem?
Tụgharịa cardio ma gbakwunye ọzụzụ dị elu ugboro ole na ole n'izu. Nhazi a na-elekwasị anya na imezi ahụ ike nke obi ka ọ na-eme ka metabolism dị. Họrọ ihe omume ga-akacha baara gị uru, ebe ọ bụ na o yikarịrị ka ị ga-arapara n’ihe ma ọ bụrụ na ọ masịrị gị ime ya.
Maka ndị mbido, ịchọrọ maka ihe dị ka 30 nkeji nke cardio ugboro atọ n'izu.Maka ndị na-emega ahụ na-agbanwe agbanwe, na-achọ 50 ruo 60 nkeji nke kadio, atọ ruo ugboro anọ n'izu.
Mahadum America nke Egwuregwu Ọgwụ na-atụ aro ma ọ dịkarịa ala minit 150 nke mmega ahụ ike kwa izu kwa izu. Ọbụna ma ọ bụrụ na ịnweghị ike izute ọnụ ọgụgụ a, ị ga-erite uru site na mmega ahụ ọ bụla ị na-eme.
Iji bido ịmalite ibu ibu ma mụbaa caloric ọkụ, mee ka ọ bụrụ ebumnuche ịgbakwunye ọzụzụ etiti oge agbakwunye otu ruo ụbọchị abụọ kwa izu. “Nkuzi oge” pụtara ngbanwe ọzọ nke oke ọrụ na etiti oge nke ọrụ pere mpe.
Enwere otutu klas imega otu nke na - eso usoro a (dika igba ocha, ulo ogwu, na klas ndi ozo). Ọ bụrụ na ịnweghị ohere ịbanye na klaasị, mepụta mgbatị nke oge gị site na ịgwakọta 30 sekọnd na 2 nkeji nke ọrụ siri ike, na-esote mgbake dị oke; megharia usoro a maka oge 20 ruo 40.
Dịka edepụtara n'elu, atụmatụ nri a lekwasịrị anya na fiber-fiber, nri na-edozi ahụ.
Enweghi ike iji ndị ọzọ dochie mgbanwe ọ bụla. Dịka ọmụmaatụ, ọ bụrụ na anyị akwado iko 1 nke inine, inwere ike iji 1 iko kale, letus, ma ọ bụ akwukwo nri ọzọ dochie ya.
1bọchị 1
Nri ụtụtụ: ọka na mkpụrụ osisi
- 1 iko ọka dum, akwa-fiber cereal, dị ka oatmeal, ya na iko iko 1 to 2. Jiri otu iko mmiri ara ehi na - enweghị abụba ma ọ bụ nke nwere abụba na - enweghị mmiri ara ehi ma ọ bụ mmiri ara ehi na - enweghị mmiri ara ehi họrọ. Mkpụrụ osisi ndị ọzọ nwere eriri nwere mkpụrụ ọka shredred na bran. Gụnye ụfọdụ protein ma ọ bụ abụba dị mma iji kwado satiety, ma họrọ nhọrọ mkpụrụ osisi shuga dị ala.
Nri ehihie: Quinoa tabbouleh
- 1 iko tinyere otu apụl na otu mpempe eriri cheese. Nwere ike ime tabbouleh tupu oge eruo, na-akwadebe ezuru maka nri ehihie ọzọ echi!
Nri abalị: Noodle-free pad thai
- Otu oru pad thai noodle-free. Nweta uzommeputa!
Nri (n'oge ọ bụla):
- 1/4 iko ụzọ ụkwụ ma ọ bụ almọnd
2bọchị 2
Nri ụtụtụ: Veggie-egg scramble
- Achịcha abụọ zuru ezu na 1 iko chopped inine, otu nnukwu diced tomato, na 1/2 iko ero. Gwakọta na 1/4 iko shredded mozzarella cheese tupu ị na-eje ozi.
Nri ehihie: Quinoa tabbouleh
- 1 cup quinoa tabbouleh (nke fọdụrụ na ụnyaahụ) na 3 oz. esighe, anụ ọkụkọ (ma ọ bụ protein ịhọrọ)
Nri abalị: Tomato-spinach polenta
- Otu na-eje ozi polenta nwere tomatoesara n'ọkụ tomato na inine. (Mee ego ọzọ maka nri ehihie echi.)
Nri (n'oge ọ bụla):
- 1/2 iko nwa carrots na 1 tbsp. hummus
3bọchị 3
Nri ụtụtụ: Green smoothie
- Gwakọta 1 iko almọnd mmiri ara ehi ma ọ bụ mmiri ara ehi ndị ọzọ, 1 iko de-stemmed kale epupụta ma ọ bụ nwa inine, otu nnukwu mfri eke oyi kpọnwụrụ banana, chopped n'ime chunks, 1 tbsp. almond bọta ma ọ bụ ahụekere bọta, 1 tbsp. mkpụrụ osisi chia ma ọ bụ ala flaxseed, tuo nke cinnamon ala, na cubes abụọ na atọ.
Nri ehihie: Tomato-spinach polenta
- Otu onye na-ere polenta nwere tomatoesara tomatoesara tomatoesara and and and and spin ach spin nri na akwụkwọ nri (nri fodere nri abalị)
Nri Anyasị: Skinny lasagna
- Otu onye na-eje ozi nke lasagna
Nri (n'oge ọ bụla):
- Otu apụl na 1 tbsp. almọnd butter
4bọchị 4
Nri ụtụtụ: ọka na mkpụrụ osisi
- 1 cup of whole wheat, high-fiber cereal with 2 iko fruit of choice. Jiri otu iko mmiri ara ehi na - enweghị abụba ma ọ bụ nke nwere mmiri ara ehi na - enweghị mmiri ara ehi họrọ otu iko 1. Mkpụrụ osisi fiber-fiber gụnyere oatmeal, shredded wheat, bran based based.
Nri ehihie: Vegetarian Cobb salad
- Top 21/2 iko letus nke oke na 1/3 iko garbanzo agwa, ọkara nke kukumba sliced, otu obere tomato, otu ụzọ n'ụzọ anọ nke ube oyibo, otu akwa siri ike, na 11/2 tbsp. vinaigrette.
Nri abalị: Protein, veggies, grains
- 3 oz. nke protein a họọrọ nke ịhọrọ, 1 na 2 iko esiri akwụkwọ nri a họọrọ, na 1/2 iko esiri ọka ahọrọ
Nri (n'oge ọ bụla):
- Otu nnukwu mkpụrụ vaịn, halved na drizzled na 1 tbsp. mmanụ a honeyụ, na 1/8 iko mkpụrụ ma ọ bụ mkpụrụ
5bọchị 5
Nri ụtụtụ: Oatmeal
- Mee oatmeal cup 1 esi nri ya na iko nke iko 2 (gbalịa mkpụrụ osisi oyi kpọnwụrụ iji gbue ụgwọ, gbakwunye mgbe ị na-esi nri oatmeal). Jiri otu iko ara ehi ma ọ bụ mmiri ara ehi na-enweghị mmiri ara ehi ma ọ bụ mmiri ara ehi na-enweghị mmiri ara ehi họrọ otu iko.
Ma ọ bụ
Nri ụtụtụ: Green smoothie
- Gwakọta 1 iko almọnd mmiri ara ehi ma ọ bụ mmiri ara ehi ndị ọzọ, 1 iko de-stemmed kale epupụta ma ọ bụ nwa inine, otu nnukwu mfri eke oyi kpọnwụrụ banana, chopped n'ime chunks, 1 tbsp. almond bọta ma ọ bụ ahụekere bọta, 1 tbsp. mkpụrụ osisi chia ma ọ bụ flaxseed ala, pinch nke cinnamon ala, na cubes abụọ ma ọ bụ atọ.
Nri ehihie: Hummus Kechie
- Otu lavash (ma ọ bụ mkpocha ọka niile a họọrọ) nke ejiri 1/4 iko hummus, 1 cup spinach epupụta, 1/2 iko uhie ose, 1/2 iko kukumba ibe, na 1/4 iko karọt ibe. Tụgharịa ma nwee obi ụtọ!
Nri abalị: Protein, veggies, grains
- 3 oz. protein a họọrọ nke ịhọrọ, 1 ka iko 2 esiri esi nri nke ịhọrọ, 1/2 iko ọka esiri ahọrọ
Nri (n'oge ọ bụla):
- Otu ụlọ nri dabere na nri dịka Larabar ma ọ bụ RXBar.
6bọchị 6
Nri ụtụtụ: Veggie-egg scramble
- Akwa abụọ na-acha akwụkwọ ndụ akwụkwọ ndụ, otu nnukwu, tomato diced, na 1/2 iko ero. Gwakọta na 1/4 iko shredded mozzarella cheese tupu ị na-eje ozi.
Nri ehihie: Anwụrụ anwụrụ toki na salad bean ọcha
- Top 21/2 iko letus na 3 oz. nke aokedụrụ ese toki, ọkara nke kukumba sliced, 1/4 iko mkpọ, agba ọcha, otu obere ube sliced, mkpụrụ vaịn 10 na-enweghị mkpụrụ, 11/2 tbsp. chopped nara n'ọkụ walnuts, na 11/2 tbsp. vinaigrette.
Nri Anyasị: egwurugwu soba noodles
- Otu nri (ihe dị ka iko abụọ), nke gụnyere soba (buckwheat) noodles, tofu, na ọtụtụ akwụkwọ nri
Nri (n'oge ọ bụla):
- 1/2 iko steamed edamame na pọd
7bọchị 7
Nri ụtụtụ: Oatmeal
- Mee oatmeal cup 1 esi nri ya na iko iko 1 to 2 (gbalịa nkpuru friji iji belata onu ahia ma tinye mgbe isi nri oatmeal). Jiri otu iko ara ehi ma ọ bụ mmiri ara ehi na-enweghị mmiri ara ehi ma ọ bụ mmiri ara ehi na-enweghị mmiri ara ehi na-eri 1 cup na 1/8 iko mkpụrụ ma ọ bụ mkpụrụ ma ọ bụ protein / abụba dị mma nke ịhọrọ.
Nri ehihie: Nri ehihie!
- Maka nhọrọ ijide-na-na-aga, isi na Chipotle. Mee ka efere salad burrito na agwa ojii, akwukwo nri ndi fajita, guacamole, corn as corn corn corn corn corn corn corn corn corn corn corn and and and and and and and
Nri Anyasị: creamy vodka steak pasta
- Otu onye na-enye nri ntụ ude nke vodka ude a nwere pasta anọ
Nri (n'oge ọ bụla):
- Otu akpa (ihe dị ka 6 oz.) Nke yogọt nkịtị na 1/2 na 1 iko tomato gwakọtara na 1/2 tbsp. mmanụ a honeyụ
Alex Caspero, MA, RD, bụ onye edemede nke Ishtọ Ihe Ọmụma. Ọ bụkwa onye nkụzi yoga na ọkachamara na njikwa njikwa ibu, na-elekwasị anya n'inyere gị aka ịzụlite mmekọrịta dị mma na nri gị, na-achọta "ịdị arọ obi ụtọ" gị. Soro ya na Twitter @delishknowledge!