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Carrot Orange Juice Yekudzikira Kurema | BoldskyIndian vezvinodyiwa chikafu ndicho chinonyanya kubatsira chikafu chekuwana iyo yekuremerwa chinangwa. Izvo zviri nyore kugadzira, nyore kuchengetedza, kuwanikwa zviripo uye zvinogutsa panguva imwe chete. Zvinogona kuve zvinonetsa panguva imwe chete futi kana zvasvika pakuenda pakudya zvachose kwemuriwo, asi zvisingaiti.
Zvekudyara-zvinodyarwa senge miriwo yakasvibirira, miriwo yemashizha, michero yesitrus, michero yakafumiswa nemvura, zviyo, nezvimwewo, hazvina kungopfuma mu fiber uye mapuroteni asiwo zvinopisa mafuta kusvika padanho guru Nekudaro, kana iwe uri wezvinodyiwa uye uchida chikafu chekudya chisina nyama, saka pazasi chati hachizongobatsira chete kupisa mafuta asiwo kupa simba rakakura kwauri pasina kuwedzera mafuta kumuviri wako.
Chii Chiri Chikafu Chemuriwo?
Chikafu chine chiyero chakaringana chemiriwo yakasvibirira, michero, miriwo yemashizha, chiyero chakaringana che carbs kuburikidza nenzungu, machokoreti, nezvimwe, zvisina nyama zvinonzi kudya kwemiriwo. Asi, usasanganise nechikafu chevegan. Kudya kwezvinomera kune zvigadzirwa zvemukaka zvakare.
Kudya kwemidziyo kune hupfumi mumaminerari, iron, calcium, mavitamini, mapuroteni uye haana mafuta zvachose. Vanachiremba vazhinji vanokurudzira kudya kwezvirimwa kuti vadzivirire hosha dzakadai sehutano hwemwoyo, arthritis, utachiona, nezvimwe.
Mazuva makumi maviri nemasere Vezvirimwa Kudya Strategic:
- Usambofa wakasvetuka chikafu
- Ramba uchidya chimwe chinhu kana chimwe chacho nguva nenguva
- Deredza mafuta, shuga uye carb kudya
- Usadya soda uye yakanatswa shuga
- Inwa mvura yakawanda
- Namatira kuchido
Heano Iwo 21-ezuva Kudya Chart Kune Vezvirimwa:
Zuva 1
Mangwanani-ngwanani: 3-4 mashupuni embeu yakasanganiswa kana mbeu yaunosarudza (visi, fakisi, sesame, nezvimwewo)
Kudya kwemangwanani: Oats ine mbeu yefurakisi yepasi uye bhanana + jisi nyowani yesarudzo yako
Pakati-mangwanani: 1 mukombe watikiti + nyoro coconut
Kwekudya kwemasikati: 1 mukombe shava / tsvuku mupunga ine 1 mbiya yakabikwa uye ine munyu dal, cucumber, karoti uye tomato, buttermilk.
Post-masikati snack: 1 mukombe girini tii + 1 multigrain chingwa
Kudya kwemanheru: 2 multigrain rotis + saladhi + 1 mbiya yakaderera-mafuta curd
Batsirwa: Mbeu yeflakisi sosi yakanaka yemafuta ane hutano ayo anobatsira kudzikisa kuzvimba. Watermelon inochengeta yako nzara marwadzo achidzorwa. Buttermilk inodambura mafuta kusvika padanho rakakura.
Zuva 2
Mangwanani-ngwanani: 1 girazi karoti + orenji + jisi rejinja (tinya kuti uone recipe)
Kudya kwemangwanani: 2 yepakati miriwo uttapam yakagadzirwa mune mashoma mafuta ne sambhar
Pakati-mangwanani: yakasanganiswa michero mundiro + lime uye uchi muto
Kwekudya kwemasikati: 1 mbiya mutsvuku kana mutsvuku mupunga + 1 mbiya yakasanganiswa yemuriwo subji + curd
Tumira chikafu chemasikati: 2 makapu kokonati mvura
Kudya kwemanheru : Muriwo pulao + yemuriwo raita + saladi (sarudzo)
Batsirwa: Orenji manyuko makuru evhitamini C. Lime uye muto weuchi manyuko makuru ekucheka mafuta uye anoita mushe kana akasanganiswa nemvura inodziya. Mupunga weBrown une hushoma huwandu hwemafuta kana uchienzaniswa nemamwe marudzi emupunga. Kokonati mvura zvakare inochengeta iyo nzara kurwadziwa pasi pesimba.
Zuva 3
Mangwanani-ngwanani: 1 chibereko chesarudzo yako + 1 girazi rinovava gourd juice (tinya pano kuti uwane recipe)
Kudya kwemangwanani: 1 mukombe multigrain flakes nema strawberries, maarumondi, mazuva uye apuro + 1 mukombe girini tii
Pakati-mangwanani: 1 kapu yetii (shoma shuga) + 2 multigrain mabhisikiti
Kwekudya kwemasikati: 2 gorosi rotis + 1 mbiya yakabikwa pulse chaat (rajma, chana, nhema chana, green moong, nezvimwewo) + buttermilk
Post-masikati snack: 10 mu-goko pistachios (isina kuvharwa) + 1 mukombe ichangobva kumanikidzwa muto weorenji
Kudya kwemanheru: 1 mbiya muchero uye veggie yakavhenganiswa saradhi yesarudzo + 2 bran rotis (gorosi roti kana oat bran) + 1 mbiya yesipinashi
Batsirwa: Chinovava chironda chinogona kutema mafuta kusvika padanho guru kana chikadyiwa padumbu risina chinhu. Iyo sosi huru yesimbi, inosuka ropa. Bhinzi dzakabikwa uye nyemba chinhu chikuru sosi yeprotein, uye mavegi anokupa yakanaka carbs, zvicherwa, uye mavitamini.
Zuva 4
Mangwanani-ngwanani: 2 mashupuni embeu fenugreek yakanyoroveswa husiku mumvura
Kudya kwemangwanani: KANA pen paneer sangweji uye nyowani orenji muto
Pakati-mangwanani: 1 mukombe chinanazi neiniki yekimu juimu uye Himalaya munyu
Kwekudya kwemasikati: Nyemba dzakabikwa + mwana sipinashi + karoti + cucumber + beetroot nekupfeka kwechiedza + 1 mukombe yakazara-mafuta yoghurt
Post-masikati snack: 1 mbiya inomera bhel + coconut mvura
Kudya kwemanheru: 1 mbiya yemuriwo dalia upma kana 1 mbiya yemapfunde yemuriwo upma + 1 mbiya sambhar + 1 mbiya yesaradhi kana muto
Batsirwa: Fenugreek mbeu inobatsira kusimudzira metabolism, uye mvura inobatsira kuburitsa iyo chepfu. Paneer isosi yakanaka yechiedza carb ichi chigadzirwa chemukaka. Chinangwa chinocheka mafuta zvakanyanya, kunyanya padumbu. Zvinomera zvinochengeta kugaya kwakanaka uye ndozvinoitawo coconut mvura nekuchengetedza dumbu kutonhorera.
Zuva 5
Mangwanani-ngwanani: Beetroot + apple + karoti muto (tinya pano kuti uwane recipe)
Kudya kwemangwanani: Zvimedu zviviri zve multigrain chingwa nemafuta uye isina munyu-bhotela + muto wakasvibirira (3 maapuro epakati + 1 cucumber hombe + 1 ndimu hombe neganda + 1 lime rine ganda + 1 lettuce shizha)
Pakati-mangwanani: 1 mukombe girini tii + apuro
Kwekudya kwemasikati: Sipinachi brown mupunga + manhanga + Bengal gram curry + 1 mukombe buttermilk
Post-masikati snack: 1 mukombe muskmelon uye apple
Kudya kwemanheru: 2 gorosi rotis + paneer bhurji + saladi + curd
Batsirwa: Iyo beetroot muto chinhu chikuru chedetox. Chingwa cheMultigrain chinopa kugaya kwakanaka uye hushoma huwandu hwe carbs. Jusi reGreen rinopa akawanda emaminerari uye zvakare nechimiro chinotonhorera mudumbu. Maapuro anochengeta shungu dzenzara dziri pasi pesimba.
Zuva 6
Mangwanani-ngwanani: 1 mukombe ndimu uye watermelon muto (1 ndimu, 1 mukombe watermelon uye 1 tablespoon mint mashizha)
Kudya kwemangwanani: 2 steamed idlis ine chutney uye sambhar + grapefruit muto (4 grapefruit + 1 ndimu + 2 limes + 1 / 4th yepakati pineapple + ginger diki)
Pakati-mangwanani: 3-4 michero yakaoma + nyoro coconut
Kwekudya kwemasikati: Lemon chilli mupunga noodles ane nyowani yoghurt
Post-masikati snack: 1 mukombe mwana makarotsi ane shuga-isina karoti muffin
Kudya kwemanheru: 2 multigrain rotis, nyowani curd, saladi, curry yemuriwo wakasvibira
Batsirwa: Ndimu uye muto wewisi zvakare wakakora mafuta uye mashizha eminti anoita kuti muviri utonhore. Idlis inoonekwa seyakanakisa kudya kwemangwanani, sezvo ichipisa uye isina mafuta zvachose uye iri nyore kugaya. Grapefruit muto zvakare iguru rino detoxifying muto uyezve mafuta anocheka. Makarotsi sosi huru yesimbi uye mavhitamini, zvichiita kuti maziso asimbe uye abatsire mukudzikira uremu.
Zuva 7
Mangwanani-ngwanani: 1 teaspoon apple cider vhiniga mukapu yemvura
Kudya kwemangwanani: 2 yakaderera shuga yakachena mapancake + madomasi cucumber muto (3 makapu akachekwa madomasi, 2 makapu cucumber, 1 stock celery, & frac12 tsp nhema mhiripiri hupfu, & frac12 tsp gungwa munyu uye cayenne pepper)
Pakati-mangwanani: 1 bhanana + & frac12 mukombe mazambiringa
Kwekudya kwemasikati: Murairi macaroni nemiriwo yakasungwa + sipinashi uye jisi reapuro (maapuro matatu, sipinashi yakakoswa 2 makapu, & frac12 ndimu, & frac12 mukombe tsvuku lettuce mashizha, 1/4 tsp pepper cayenne, 1 tbsp munyu
Post-masikati snack: 1 muchero wezvaunosarudza uye girini tii kana coconut mvura
Kudya kwemanheru: Bhuruni mupunga + gramu yeupfu curry + french bhinzi muriwo + curd
Batsirwa: Apple cider vhiniga inobatsira kurasikirwa nekurema nekuunganidza mafuta. Pancakes anoita sekudya kwekubiridzira asi sosi yakanaka yeiyo yakakodzera huwandu hwe carbs. Cayenne mhiripiri inobatsira mudumbu kurasikirwa kwemafuta. Chibage cheFrance chine mapuroteni mazhinji.
Dzokorora iyi-yemazuva manomwe echikafu chedhati kwemazuva makumi maviri nemasere nekusanganisa kuenzanisa kudya uye musanganiswa. Iwe unogona otomatiki kunzwa kuonda kurasikirwa mune yakanyanya kushoma nguva.
