Nhungamiro yetsva-nhanho kwemazuva mashanu ezvokudya
Zvokudya zvinorayirwa zvinowanzosiyana nemamiriro ezvinhu ehutano. Avo vane simba rekuchengetedza chirwere cheshuga , semuenzaniso, kazhinji vanoteerera kutengesa kwavo kweakagidhyidha, asi avo vane chirwere chechiliac vanorega gluten kubva mukudya kwavo.
Kudya zvakanaka nokuda kwechirwere chetachiona chiri pamativi akareruka. Izvo hazvina zvakawanda zvinongororwa mazano ekutevera. Chaizvoizvo, hapana chakanyatsoti "utachiona hwehutachiona." Chinyanya kukosha "kutonga" ndeyekuti kudya kwose-kunyange kusina mamiriro acho ezvinhu-kwakafanana: funga nezvekudya kwakanyatsogadziriswa, kunokonzerwa nekoriori izere nezvokudya zvose, kusanganisira michero, veggies, zviyo zvakakwana, maruva, uye maprotete.
Izvo chaizvo izvo chirongwa ichi chekudya chinoedza. Sezvo utachiona hwako hunogona kukukanganisa uremu hwako, zvinobatsira kudya kudya kunokonzerwa nekoriori uye kurovedza muviri kuti ugare pamusoro pehutano hwako. Chirongwa chekudya chakadai-chizere nekutengesa mabhuku uye mirairo yezuva-nezuva, inogona kukubatsira kugadzirira vhiki uye kutora mitoro yekudya kwako. Kana ukangowana zororo rayo, unogona kuenda mberi nekuita urongwa hwako.
Goitrogens uye Soy muChirongwa chekudya
Kana wakanzwa kuti unofanirwa kudzivisa goitrogens-makemikari akabudiswa apo mbiru dzemvura dzakasvibiswa sekare kare uye broccoli dzinodyiwa-dzinoziva kuti mazano anouya nevhavha.
Chokutanga, izvi zvinowanzokonzera nhau kana iwe uine kushayikwa kweiodini, izvo zvisingaiti. Muchiitiko chaunoita, chiremba wako angashanda newe kuti ururamise. Chechipiri, kubika kunogadzirisa goitrogens. Muzviitiko zvakawanda, iwe haufaniri kunge unofunganya pamusoro pavo.
Isoflavones mu soy inogona kupesana nemishonga yauri kutora.
Taura nechiremba wako pamusoro pekugonekana kwekubatana uye simbisa kana iwe uchifanira kutevera kudya kwe soy. Iwe unofanirwawo kusimbisa kuti unobatanidza sei mishonga yako pamwe nekudya kwako.
Izvo zvinotaurwa, chirongwa ichi chokudya chakasununguka zvachose uye mapoka ose, kunyange zvazvo angave ane cruciferous veggies, anogadzirwa, kuderedza zvingaita kuti goitrogens isunungurwe apo zvokudya zvinodyiwa.
Nenzira iyi iwe unogona kungotevera urongwa hwekudya usina kunyanya kunetseka.
Zvido zvako zveKarori
Chirongwa ichi chekudya chinopa chiyero chemazana zana negore pazuva. Cherechedza kuti chinangwa chako chekoriori chinogona kusiyana. Kurema, kuyerwa, basa rehutano, uye hutano vose vanoita basa.
Wana mazano ekuwanda kwamakoriji aunoda zuva rega nekudhura mashoko ako mu calculator iri pasi apa. Zvadaro gadzirisa hurongwa hwako hwekudya sezvaunoda. Iwe unogona kudii kusiya mabiko kana kuwedzera wechipiri. Zvakanakisisa kushanda pamwe nevekunyora kunyoresa zvinangwa zvinogadziriswa.
Hydration
Ita zvokudya zvako nehombodo dzinozorodza uye ramba uchichera zuva rose. Mvura nguva dzose isarudzo dzakanaka. Kana iwe uchida kuchinja mavhenekera, edza peach mint iced green tea, mutsva yakanyatsonaka uye tea yetimu, kana sitiroki tsvina basil sparkler. Iko kune smoothies uye maruva kuti asarudze kubva, zvakare.
Chirongwa Chirongwa Mukuru
Heino nzwisiso yezvaunofara nazvo muvhiki rese. Nhoroondo yezvokudya zvinoratidzwa ndeyekushandira mumwe. Urongwa hwekudya hwakagadzirirwa vanhu vaviri. Mamwe mazano anonzi prep ari pasi apa.
| Breakfast breakfast | Kudya | Kudya | Snack / Dessert | Total Calories | |
| Muvhuro | Cherry berry smoothie bowl (337 makori) | Matanda emhando yehuta (411 makori) | Pakupedzisira yakagadzirwa saladi (533 makori) | Dark chocolate cake (206 makori) | 1487 |
| Chipiri | Sopinashi yokuchengetedza uye feta oatmeal ndiro (309 makori) | Leftover yekupedzisira yakasarudzwa saladi (533 makoriori) | Veggie enchiladas (543 makori) | Garlic parmesan popcorn (126 makori) | 1511 |
| Chitatu | Borosi shuga yemaricro yogurt ndiro (395 makori) | Leftover veggie enchiladas (543 makorikori) | Pesto saumoni nemuviri webhodhoro (363 makorikori) | Mbeu yega yega berry crisps (187 makori) | 1488 |
| China | Peanut butter cup chia pudding (415 makori) | Leftover pesto salmon nemuviri wezamu (363 makori) | Chopped tabouli saladi (452 makori) | Peanut butter yakagadzirwa nebhitani yakakwana (250 makori) | 1480 |
| Chishanu | Munda wekuMexico unopisa nematcha latte (361 makorikiti) | Leftover yakasarudzwa tabouli (452 makori) | Vegetarian black bean tostadas (460 makoriori) | Chocolate Chocolate Mask Sugar (223 calories) | 1496 |
Grocery List
Dzokororai rondedzero uye ugobuda kunze kwezvinhu zvawave uine zvigaro. Kuita izvi kuchakuchengetedza nguva nemari padhipatimendi.
Ita zvose zvaunokwanisa kutenga zvose zvaunoda mune imwe chete kuenda. Zvikamu zvinowanikwa pane iwe unogona kusiya kana kushandura chigadziro kuitira kuti urege kudya zvisina kushandiswa uye tsvina yekudya. Pamba, funga zvaunogona kuti uchengetedze nguva pavhiki. Ona mazano akazara pasi apa.
Chingwa neBheka - 1 pack yose yegorosi pita chingwa Canned Goods - Inenge 28 ounces pasi-sodium chicken kana veggie broth Pantry Zvinhu (iwe unogona kunge une zvizhinji zvezvizvi paruoko) - Yakatora oats | Dairy uye Eggs - Mazai makuru mazai Fresh Produce - 3 misoro yakachena garlic Nyama nehove - 12 ounces fresh salmon Zvinhu Zvakasvibira - 1 bhandi yakasanganiswa yakabikwa ma berries |
Kugadzirira Plan
Iri urongwa rakagadzirirwa vanhu vaviri. Mune zvimwe zviitiko, pane zvakataurwa, ruzivo runofanira kuvekidzwa kaviri kana rwehafu.
Shandisa rakasimba tupperware nemiti yemason kuti uchengetedze zvigunwe zvekare uye zvakasara zvitsva. Chengetedza zvigadzirwa izvo zvisina kushandiswa kwavari, zvakadai sefriji yako kana firiji.
Zuva rokutenga (Unogona kuparadzanisa basa iri mumazuva maviri kana zvichidiwa)
Muvhuro Chifambamwe Chirafu Gadzirira
- Edzai ma berries akavhenganiswa, cherries, karoti, uye maarmond (unogona kushandisa zvakanyatsonaka, zvese, kana imwe nut - chero zvauripo) zve cherry yako berry smoothie bowl. Chengeta muhomwe yep-top mufiriji kusvikira mangwanani anotevera, saka haufaniri kuverenga zvakawanda.
Muvhuro Kwekudya Zvokudya:
- Gadzirira hodha yeTan maererano nemirayiridzo. Cherechedza kuti iwe unogona kubva muchero iri kunze (haisi kuongororwa panzvimbo yekutengesa nokuti iyi ndiyo nzira chete inoshandisa iyo). Iwe unogona kushandisa cilantro kana parsley, zvichienderana nezvamakatenga, uye kana iwe usina maoo akazoshandura mune imwe yegiriti yeGreek yawakatenga. Chengetedza mimwe nyemba yakachena yakachengetwa mu tupperware mufriji yejusi yemashuta iwe uchazoita gare gare muvhiki.
- Isa pakadhi yewadhidi yemasikati, pamwe chete nepita imwe neimwe.
- Cherechedza: Tora kaviri kamukira, kune vanhu vaviri.
Muvhuro Dinner Prep:
- Chop cucumber, tomato, bell pepper, uye miorivhi kugadzirira muchero wako wakagadzirwa. Chengetera mufriji kusvikira musi weMuvhuro.
Muvhuro
Chirafu:
- Gadzirai zvigadzirwa zvakasviba pazuva rekutenga nemamwe ose ezvakanyorwa zvakanyorwa mumutsara.
Kudya:
- Miti yemapapasi ne pre-prepped pre-tuna salad uye anofara.
Kudya:
- Pedza kuisa pamwe chete muchero wakagadzirwa wakagadzirwa maererano nemitemo. Cherechedza kuti unokwanisa kushandisa oregano yakaoma pane itsva (isu takasiya kubva pakutsvaga kwekutengesa nokuti iyi ndiyo nzira chete inoshandisa iyo).
- Fadzwa neshadhi nepita yose yechingwa.
- Chengeta zvasara zvemasikati masikati.
Snack / Dessert:
- Gadzirirai chocolate chokoti yemajai maviri maererano nemitemo.
- Cherechedza kuti hupfu hwehupfu hahutsanurwi pamutsara wekutenga. Iwe unogona kuenzanisa kana kugaya dzimwe mazai akavharidzirwa kuti uite hupfu hwehuta panzvimbo yekutenga bhegi rausingazoshandisi zvakare. Izvi zvichakuchengetedza madhora maduku.
Chipiri
Chirafu:
- Gadzira chikafu chinonaka chepinashi uye feta oatmeal ndiro maererano nemirayiridzo.
- Cherechedza: Tora kaviri iyi recipe, yevanhu vaviri.
Kudya:
- Farira zvakasara zvekupedzisira zvakasarudzwa saladhi.
Kudya:
- Gadzirira enchiladas yemiti maererano nemitemo.
- Iwe unogona kushandisa imwe cilantro kana parsley, chero ipi yawakatenga, uye yegriki yogiri nemirivhi sezvipfeko.
- Pakisara zvasara zvemasikati zuva rakatevera.
Snack / Dessert:
- Gadzirira garlic parmesan popcorn maererano nemitemo.
Chitatu
Chirafu:
- Gadzirira shuga yakaoma yakabikwa citrus ne honeyed yogurt ndiro maererano nemirayiridzo.
Kudya:
- Farira zvakasara yemiriwo enchiladas.
Kudya:
- Gadzirira pesto yakagadzirwa salmon maererano nemitemo. Kana mashizha ebhasiki ane tsvina yakanyatsogadzikana, isai imwe yega muhodhi duku uye icharamba ichienda kwevhiki. Zvimwewo, unogona kuzvivhara uye kuisa kana kuumisa kuti uzoshandiswa gare gare.
- Gadzirira mbuto yezaiyo maererano nemirairo. Iwe unogona kubvisa bhakoni kana uchida.
- Cherechedzai: Half mapeji emucheka wezamu, kuti uite makapu mana chete.
- Farira 1 mukombe soup ne 3 ounces salmon kuti udye. Pikisheni yakasara yekudya kwemanheru.
Snack / Dessert:
- Gadzirai zviyo zvese zviyo zvinyorwa zvitsva zvichienderana nemirayiridzo.
- Cherechedza: Kana usina hupfu hwegorosi rose, shandura mune imwe hupfu yehupfu nekukuya kana kuenzanisa mapepa maviri ehuti yakagadzirwa. Shandisa chero nhu iwe unenge uripo. Sinamoni uye nutmeg zvinowedzera kunaka kunakidza purogiramu. Unogona kutenga mapepa avo kana iwe uchifunga kuti unozovashandisa pasi, asi uregere kana iwe ukangoshandisa izvozvi kune chikafu ichi.
- Cherechedza: Half recipe, kuti uite maitiro maviri chete.
Thursday Breakfast Prep:
- Gadzirira peanut butter cup chia pudding maererano nemirayiridzo yekudya kwekudya-uye-kuenda.
- Cherechedza: Tora kaviri kamukira, kune maviri.
Thursday Dinner Prep:
- Isa chiko chesafuti chetiouti muvheni panguva imwechete se saumoni, kugadzirira kushandiswa kwekudya kweChina. Ingozvigadzirira nekusasa nomunyu uye pepper. Kana wagadzirira, chengeta mu tupperware.
China
Chirafu:
- Farai peanut butter cup chia pudding yakagadzirira usiku hwakatangira.
Kudya:
- Farira zvakasara pesto crusted salmon nekapu yemuviri wezamu.
Kudya:
- Gadzirira tabouli saladhi maererano nemirayiridzo, uchishandisa huku kubva zuva rakapfuura. Zano: bvisa miriwo apo quinoa iri kubika. Shandisa parsley kana cilantro, chero chawakatenga.
- Pikisheni yakasara yemangwanani emangwanani.
Snack / Dessert:
- Gadzirira goroti bhinzi yebhanti yakakosha maererano nemirairo. Bvisai girale chokoti yepamusoro uye shandisa panzvimbo yeiyo yakadanwa nekakoo nibs.
Chishanu Chekudya Kwemafuro Prep:
- Bvisai anyezi, bhero pepper, garlic, jalapeno, cilantro (kana parsley, kana ndizvo zvawatenga), uye tomato kuti uve nechekukurumidza kubika nyama yako yekuMexican mangwanani.
Chishanu
Chirafu:
- Gadzirira mhirizhonga yeMexico maererano nemirayiridzo, uchishandisa mishonga yakasarudzwa kubva usiku hwakatangira. Unakidzwe nekombe yekocoa matcha latte, yakagadzirirwa maererano nemirairo.
- Cherechedza: kaviri katepeti ye latte, yevanhu vaviri.
Kudya:
- Farira kusara tabouli saladi.
Kudya:
- Gadzirira nyuchi nhema kustadstadas maererano nemitemo. Shandisa zvese zvepinashi yako pane nzvimbo yaru. Bvisai onion tsvuku.
- Farira maviri tostadas nemunhu.
Snack / Dessert:
- Gadzirai chocolate chokusviba mousse mutsva maererano nemirayiridzo.
- Cherechedza: Half recipe, kuti uite maitiro maviri chete.
Shoko Rinobva
Zvokudya zvakasiyana uye zvakasiyana zvichakubatsira kuti uwane zvizhinji zvezvinangwa zvako zvekudya, zvichiita kuti kudya kwekudya kuwedzere kusakosha mumatambudziko akawanda (kunyange iwe uchifanira kuratidza izvi nechiremba wako). Chinangwa chacho ndechekugadzirira ne chirongwa chakanaka chekudya, uye gadzirira mberi kuti udzikise basa rako rose mukati mevhiki.
Zvakanaka kana chirongwa chacho chisingaendi sezvakataurwa. Iwe unofanirwa kunzwa wakasununguka kugadzirisa matanho ekufananidza zvido zvako zvega uye yekubika. Kuronga nguva yekubika kunobatsira kune vamwe vanhu, uye unogona kuwana kuti inokubatsira kuti zvinhu zviitwe, zvakare.
> Sources:
> Harris, Cheryl. Chirwere Chetachiona uye Kudya - Kudya Kunotamba Chikamu Mukuchengetedza Utano Hwezvirwere. Nhasi Dietitian. 2012; 14 (7): 40.
> Messina M, Redmond G. Migumisiro yeprotheni ye soya uye soybean isoflavones pane utachiona hwehutano muvanhu vakwegura vane utano uye varwere ve hypothyroid: kuongorora kwebhuku rinoenderana. Thyroid. 2006; 16 (3): 249-58.