Nhazi abalị zuru oke maka ifelata

Ndinaya

• Akụkụ 1: protein na -adịghị ahụkebe
• Akụkụ nke 2: Akwụkwọ nri na -enweghị akwụkwọ
• Nkebi nke 3: Carbohydrates dị mgbagwoju anya
• Nkebi nke anọ: abụba dị mma
• Nyochaa maka

Ị nwere ike iri nri ụtụtụ na nri ehihie ma a bịa na atụmatụ ịbelata ibu, mana nri abalị nwere ike bụrụ ntakịrị ihe siri ike karị. Nchegbu na ọnwụnwa nwere ike ịbanye n'ime ka ogologo ụbọchị na-arụ ọrụ, na-ewu efere ahụ zuru oke iji mejuo ahụ gị na kwado ebumnuche gị nwere ike ịdị ka egwuregwu ịkọ nkọ.

Dị ka onye na-eri nri aha ya bụ Shira Lenchewski si kwuo, nri abalị kwesịrị “ịdị ụtọ, na-eju afọ, jupụtakwa na nri na-edozi mmezi.” Ọ dabara nke ọma maka anyị, enyela ya atụmatụ nri abalị kwụ ọtọ, akụkụ anọ ị nwere ike iso n'abalị ọ bụla. Ọbụna nke ka mma, ọ gụnyere akụkụ zuru oke nke nri ọ na-atụ aro ndị ahịa na njem mbelata ibu.

Akụkụ 1: protein na -adịghị ahụkebe

Echiche

Ọ bụ ezie na ndị mmadụ nwere ike jikọta protein na oke akwara na oke ibu, Lenchewski na -ekwu na protein zuru oke dị mkpa maka oke ibu n'ihi na ọ na -enyere gị aka inwe afọ ojuju ogologo oge. Ihe oriri nwere protein dị elu na-ewekwu ọrụ iji gbarie, metabolize, ma jiri ya, nke pụtara na ị na-erekwu kalori na-edozi ha.

Nhọrọ kachasị mma nke Lenchewski

- 4 ounces burger bison (nke emere na-enweghị achịcha achịcha)

- 5 ounces salmon Atlantic nke nwere yogọt Greek, ihe ọ lemonụ lemonụ lemon, na dil

- 4 ounces ọkụkọ kebab nke yogọt Greek, galik, na lemon zest

- 5 ounces prawns garlic na mmanụ sesame

Akụkụ nke 2: Akwụkwọ nri na -enweghị akwụkwọ

Lizzie Fuhr

Ọ kwesịghị iju anyị anya na Lenchewski na-atụ aro akwụkwọ nri nwere eriri, nke na-adịghị ahụkebe dị ka akụkụ dị mkpa nke nri abalị kwesịrị ekwesị. Ahịhịa nwere eriri na-akwado mgbari mgbaze, mejuo gị, ma na-enye phytonutrients na mineral anụ ahụ kwesịrị ịrụ n'ike ya.

Nhọrọ kachasị mma nke Lenchewski

- 10 blanched asparagus ube, esiri ya na 1 teaspoon Mayonezi na Dijon mọstad.

- 2 iko agwa akwụkwọ ndụ akwụkwọ ndụ, nke ejiri mmanụ oliv na-amaghị nwoke na shallot sie ya nke ọma

- 2 iko zucchini linguini na pesto

- 2 iko salads letus dị mfe na mmanụ olive na-amaghị nwoke, ihe ọ lemonụ lemonụ lemon, nnu mmiri, na ahịhịa ọhụrụ

Nkebi nke 3: Carbohydrates dị mgbagwoju anya

Echiche

Mgbe anyị na-eribiga nri ókè carbohydrate dị ka osikapa, pasta, couscous na onyinye nkata achịcha, a na-echekwa oke mmanụ n'ime akwara dị ka glycogen. O nwere ike iju gị anya ịmata na gram ọ bụla nke glycogen dị n'ime akwara na-echekwa ihe dị ka gram atọ nke mmiri, bụ́ nke na-enye aka n'ịnọgidekwu mmiri, ka Lenchewski na-ekwu. Mgbe ị belatara ihe oriri carb gị, ọ na -agwa ahụ ka ọ kpọọ mmanụ njupụta ya, n'aka nke ya, na -ewepụ oke mmiri a.

Site na nke ahụ kwuru, carbs niile abụghị onye iro! Carbohydrates dị mgbagwoju anya nke ọma bụ akụkụ dị mkpa na atụmatụ Lenchewski ebe ọ bụ na ha na -enyere aka mee ka anụ ahụ sie ike ma gbochie agụụ. Gaa maka carbs dị mgbagwoju anya nke ga -enyere gị aka inwe afọ ojuju na obere akụkụ.

Nhọrọ kachasị mma nke Lenchewski

- 1/3 iko quinoa, sie ya

- 1/3 iko osikapa agba aja aja, esie ya

- 1/2 iko agwa ojii, esiri ya

- 1/2 iko lentil, sie ya

Nkebi nke anọ: abụba dị mma

Echiche

Echiche na iri abụba nri na -eme ka ị maa abụba bụ ihe Lenchewski na -akpọ "otu n'ime akụkọ ifo nri juru ebe niile." Iri oke macronutrient ọ bụla (nke pụtara carbohydrate, protein, ma ọ bụ abụba) gabigara ókè ga -ebute oke ibu, mana abụba dị mma na efere gị na -agbakwunye ụda ụtọ ma nyere aka mee ka afọ ju gị. A bịa na abụba dị mma, "ntakịrị na -aga ogologo oge," Lenchewski na -ekwu.

Ọtụtụ isi mmalite nke abụba dị mma dị ka ube oyibo na mmanụ olive na-enye ego agbakwunyere nke ịdị elu na omega-3 abụba abụba, nke nwere ike nyere aka ịlụ ọgụ mbufụt.

Nhọrọ kachasị mma nke Lenchewski

- 1/4 ube oyibo

- 1 na 2 tablespoons aki oyibo, grapeseed, walnut, sesame, ma ọ bụ extra-amaghị nwoke mmanụ olive.

Nyochaa maka