I-2,000-Calorie Meal Plan for a Healthy Gut

Impilo yamathumbu ingumxholo oshushu kule mihla, kwaye ngesizathu esihle! Uphando lubonise ukuba i-microbiome esempilweni ye-gut ineenzuzo ezininzi zempilo ezothusayo, ngaphaya kokunceda nje ekutyeni. Iibhaktheriya ezilungileyo zamathumbu zibonisiwe ukuphucula impilo yentliziyo, ukunciphisa umngcipheko womhlaza wekholoni, kwaye unokuphucula ipateni yakho yokulala kunye nomoya ngokuvelisa i-neurotransmitters, njenge-serotonin. Ibhonasi eyongeziweyo: Ukuba neebhaktheriya zamathumbu ezahlukahlukeneyo unokuba nexesha elilula lokuzigcina ubunzima obunempilo . Ngaba ujonge inqanaba lekhalori elahlukileyo? Bona esi sicwangciso sinye kwi 1,200 kwaye Iikhalori ze-1,500 .

Funda ngokugqithisileyo: Impilo yamathumbu: I-Prebiotics, iProbiotics kunye 'Nelungu elilityelweyo'

Ukukunceda ukuba wongeze inani leebhaktheriya zamathumbu, senze esi sicwangciso sokutya sempilo yamathumbu esibonisa ukutya okukhuthaza ukukhula kwebhaktheriya esempilweni kunye nokugcinwa kwayo. Sifake esempilweni probiotic ukutya (okufana neyogathi, ikimchi, ikefir kunye nekombucha) ezifaka iibhaktheriya eziluncedo emathunjini, kunye prebiotic ukutya (okufana neziqhamo ezinefayibha ephezulu, imifuno kunye neenkozo ezipheleleyo) ezondla iibhaktheriya zamathumbu. Siye sakuyeka ukutya okunotyekelo yenzakalise amathumbu akho , njengokutya okucutshungulweyo, okucokisekileyo okuqulethe izongezo kunye nezigcinayo, i-sweeteners yokwenziwa kunye nenyama ebomvu. Qhubeka ufunde kwaye uzame esi sicwangciso sokutya esisempilweni kwaye ubone ukuba kujongeka njani ukutya ukutya okusempilweni.

USilungiselela njani iSidlo kwiVeki yokuTya:

• 1. Thenga inkukhu ephekiweyo evenkileni okanye ulungiselele Best Poached Chicken ukufumana isidlo sasemini ngoSuku lwesi-2 kunye noSuku lwesi-5.
• 2. Xa usenza iRoasted Root Veggies & Greens phezu kweSpiced Lentils kwisidlo ngoSuku 2, yenza iresiphi ehambelanayo yeSheet-Pan Roasted Vegetables. Uya kusebenzisa ezinye ngoSuku 2 kwaye uya kusebenzisa okushiyekileyo ngeNtsuku 3 & 6.
• 3. Yenza amaqanda amabini aphekwe nzima oza kuba nawo kule veki.
• 4. Thenga inkukhu ephekiweyo evenkileni okanye ulungiselele Best Poached Chicken ukufumana isidlo sasemini ngeeNtsuku zesi-2 nezesi-5.
• 5. Yenza ibhetshi yeQuinoa eyiSiseko oza kuyisebenzisela isidlo sasemini ngeeNtsuku ze-2 & 5 kunye nesidlo sangokuhlwa ngoSuku lwesi-5.

Kukho ezinye 'Amacebiso okulungiselela ukutya' iveki yonke. Qiniseka ukuba ufunda ezo kwangethuba ukuze wazi ukuba zeziphi ezinye iiprep ezinokwenziwa phakathi evekini.

Usuku 1

Isidlo sakusasa (480 calories, 11 g fiber)

• 1 ukukhonza Berry-Kefir Smoothie
• Iqhekeza eli-1 lesonka sengqolowa, ithosiwe
• 1 Tbsp. ipeanut butter

A.M. I-Snack (138 calories, 6 g fiber)

• I-pepper e-1 ephakathi, yinqumle ibe yimichilo

• 1/4 indebe I-Avocado-Yoghurt Dip

Isidlo sasemini (387 calories, 15 g fiber)

• I-1 yokuphakela iSaladi eluhlaza kunye ne-Edamame & Beet

• I-orenji e-1 ephakathi

P.M. I-Snack (225 calories, 5 g fiber)

• 1 ikomityi yeyogathi engenanto
• 1/2 indebe raspberries
• 1 Tbsp. iiamangile ezicoliweyo

Isidlo sangokuhlwa (592 calories, 9 g fiber)

• I-1 ekhonza inkukhu yaseMeditera kunye ne-Orzo Salad

• Iikomityi ezi-2 ezixutywe uhlaza zijulwe nge-2 Tbsp. I-Vinaigrette yewayini ebomvu elula

I-Snack yangokuhlwa (160 calories, 2 g fiber)

• 2 Tbsp. iitshiphusi itshokolethi emnyama

Iingcebiso Zokulungiselela Ukutya: Lungiselela iCreamy Blueberry-Pecan Overnight Oatmeal ukuze ufumane isidlo sakusasa ngoSuku lwesi-2. Lungisa i-Greek Kale Salad ngeQuinoa & Chicken ngoko ke yonke ilungele ukuya kwisidlo sasemini ngoSuku lwesi-2.

Iitotali zemihla ngemihla: 1,982 calories, 97 g protein, 198 g carbohydrates, 48 ​​g fiber, 94 g fat, 1,968 mg yesodium

Usuku 2

Isidlo sakusasa (473 calories, 10 g fiber)

• 1 ukukhonza Creamy Blueberry-Pecan Overnight Oatmeal
• Iqanda eli-1 elibilisiwe elifakwe kwi-pinch nganye yetyuwa kunye nepepper.
• Ibhanana e-1 ephakathi

A.M. I-Snack (128 calories, 3 g fiber)

• 1 15-oz. ibhotile kombucha
• 1 i-orenji ephakathi

Isidlo sasemini (563 calories, 9 g fiber)

• I-1 ekhonza i-Greek Kale Salad kunye ne-Quinoa & Inkukhu ene-3 Tbsp. i-feta cheese eqhekezayo
• I-1/2 (i-intshi ezi-6) i-whole-wheat pita
• 1/4 indebe ye-hummus yokudipha

P.M. I-Snack (198 calories, 6 g fiber)

• I-apile e-1 ephakathi
• Iihafu ze-pecan ezili-10

Isidlo sangokuhlwa (621 calories, 16 g fiber)

• Ukuphakwa iRoasted Root Veggies & Greens phezu kweLentils eziqholiweyo

• I-1/2 (i-6-intshi) i-pita yengqolowa epheleleyo, ithosiwe kwaye igalelwe i-2 tsp. i-oyile ye-olivu

Ingcebiso Yokulungiselela Ukutya: Uza kuba nentsalela yemifuno yeengcambu eqhotsiweyo kwisidlo sangokuhlwa nje. Cwangcisa ukonga i-1 ikomityi yemifuno egcadiweyo ukuze ube nesidlo sasemini ngoSuku lwesi-3 kunye noSuku lwesi-6 (1/2 indebe ngosuku ngalunye).

Iitotali zemihla ngemihla: 1,983 calories, 74 g protein, 257 g carbohydrates, 44 g fiber, 82 g fat, 2,209 mg sodium

Usuku 3

Isidlo sakusasa (456 calories, 8 g fiber)

I-Peanut-Butter Banana Toast

• Izilayi ze-2 zesonka sengqolowa, i-toast

• 2 Tbsp. ibhotolo yamandongomane yendalo

• Ibhanana eyi-1 ephakathi, inqunyulwe

A.M. I-Snack (217 calories, 8 g fiber)

• Ipere eliphakathi
• 15 iiamangile

Isidlo sasemini (418 calories, 13 g fiber)

• Ukuphakelwa kwe-1 IVeggie eyosiweyo kunye neepokotho ze-Hummus Pita

• I-orenji e-1 ephakathi

P.M. I-Snack (95 calories, 4 g fiber)

• I-apile ye-1 ephakathi

umrhwebi uthengise ngexabiso eliphantsi kunokutya okupheleleyo

Isidlo sangokuhlwa (694 calories, 5 g fiber)

• Ukuphakelwa kwe-1 Ubusi-iGarlic Salmon

• 1 1/4 indebe Easy Brown Rice

• Iikomityi ezi-2 ezixutywe uhlaza zijulwe nge-2 Tbsp. I-Vinaigrette yewayini ebomvu elula

I-Snack yangokuhlwa (110 calories, 3 g fiber)

• 1 ikomityi yePinapple Nice Cream

Iitotali zemihla ngemihla: 1,990 calories, 73 g protein, 278 g carbohydrates, 42 g fiber, 72 g fat, 1,826 mg sodium

Usuku 4

Isidlo sakusasa (335 calories, 14 g fiber)

• Ibhontshisi emhlophe enye kunye neAvocado Toast

• Ibhanana eyi-1 ephakathi

A.M. I-Snack (305 calories, 6 g fiber)

• I-apula eyi-1 ephakathi, inqunyulwe
• 2 Tbsp. ipeanut butter

Isidlo sasemini (460 calories, 8 g fiber)

• Ukuphakelwa kwe-1 IKimchi Shrimp Cup yeNoodles

• I-orenji e-1 ephakathi

Isaladi yeCucumber elula

• Iikomityi ezi-2 zekhukhamba ezisikiweyo

• 2 tsp. ijusi yekalika

• 1 Tbsp. i-oyile ye-olivu

• Yitshiza ityuwa nganye kunye nepepile

P.M. I-Snack (217 calories, 8 g fiber)

• Ipere eliphakathi
• 15 iiamangile

Isidlo sangokuhlwa (497 calories, 8 g fiber)

• I-1 yokuphakela iSpaghetti Squash & Chicken kunye neAvocado Pesto

I-Snack yangokuhlwa (160 calories, 2 g fiber)

• 2 Tbsp. iitshiphusi itshokolethi emnyama

Iingcebiso Zokulungiselela Ukutya: Lungiselela iCreamy Blueberry-Pecan Overnight Oatmeal ngokuhlwanje ukuze ube nesidlo sakusasa ngoSuku lwesi-5. Lungisa i-Greek Kale Salad ngeQuinoa & Chicken ngoko ke yonke ilungele ukuya kwisidlo sasemini ngoSuku lwesi-5.

Iitotali zemihla ngemihla: 1,974 calories, 86 g protein, 221 g carbohydrates, 46 g fiber, 94 g fat, 2,187 mg yesodium

Usuku 5

Isidlo sakusasa (473 calories, 10 g fiber)

• 1 ukukhonza Creamy Blueberry-Pecan Overnight Oatmeal
• Iqanda eli-1 elibilisiwe elifakwe kwi-pinch yepepper.
• Ibhanana e-1 ephakathi

A.M. I-Snack (217 calories, 8 g fiber)

• Ipere eliphakathi
• 15 iiamangile

Isidlo sasemini (511 calories, 8 g fiber)

Eyona nto ibalaseleyo yeebhegi zeti

• I-1 ekhonza i-Greek Kale Salad kunye ne-Quinoa & Inkukhu ene-3 Tbsp. i-feta cheese eqhekezayo
• I-1/2 (i-intshi ezi-6) i-whole-wheat pita
• 2 Tbsp. i-hummus yokudipha

P.M. I-Snack (138 calories, 6 g fiber)

• I-pepper e-1 ephakathi, yinqumle ibe yimichilo

• 1/4 indebe I-Avocado-Yoghurt Dip

Isidlo sangokuhlwa (639 calories, 18 g fiber)

• I-1 yokuphakela i-Tex-Mex Black Bean & Quinoa Bowl ene-1/2 yeavokhado

Iitotali zemihla ngemihla: 1,979 calories, 77g protein, 235 g carbohydrates, 49 g fiber, 90 g fat, 2,302 mg sodium

Usuku 6

Isidlo sakusasa (399 calories, 13 g fiber)

• 1 ukukhonza Berry-Kefir Smoothie

• I-apile ye-1 ephakathi

P.M. I-Snack (265 calories, 6 g fiber)

• 1 ikomityi yeyogathi engenanto
• 1/2 indebe raspberries
• 2 Tbsp. iiamangile ezicoliweyo

Isidlo sasemini (458 calories, 15 g fiber)

• Ukuphakelwa kwe-1 IVeggie eyosiweyo kunye neepokotho ze-Hummus Pita

• 1 ipeyari ephakathi

P.M. I-Snack (176 calories, 3 g fiber)

• I-1 isilayi sesonka esithosiweyo kwaye sifakwe kwi-1 Tbsp. ipeanut butter

Isidlo sangokuhlwa (711 calories, 25 g fiber)

• I-1 yokuphakela i-Stuffed Sweet Potato kunye ne-Hummus Dressing

• Iikomityi ezi-2 ezixutywe uhlaza zijulwe nge-2 Tbsp. nganye I-Vinaigrette yewayini ebomvu elula kunye ne-feta cheese eqhekezayo

Iitotali zemihla ngemihla: 2,008 calories, 79 g protein, 291 g carbohydrates, 61 g fiber, 70 g fiber, 2,028 mg sodium

Usuku 7

Isidlo sakusasa (456 calories, 8 g fiber)

I-Peanut-Butter Banana Toast

• Izilayi ze-2 zesonka sengqolowa, i-toast

• 2 Tbsp. ibhotolo yamandongomane yendalo

• Ibhanana eyi-1 ephakathi, inqunyulwe

A.M. I-Snack (249 calories, 7 g fiber)

• I-apile e-1 ephakathi
• Iihafu ze-pecan ezili-15

Isidlo sasemini (359 calories, 9 g fiber)

• 1 ukukhonza IKimchi Shrimp Cup yeNoodles
• Izikhondo ezi-3 zeseleri eziphakathi
• 1/4 indebe I-Avocado-Yoghurt Dip

P.M. I-Snack (217 calories, 8 g fiber)

• Ipere eliphakathi
• 15 iiamangile

Isidlo sangokuhlwa (iikhalori ezingama-601, i-fiber eyi-18 g)

• I-1 enika iLemony Linguine kunye nemifuno yaseNtwasahlobo

• Iikomityi ezi-2 ezixutywe imifuno 2 Tbsp. I-Vinaigrette yewayini ebomvu elula kunye ne-1 Tbsp. iiamangile ezicoliweyo

I-Snack yangokuhlwa (i-110 calories, 3 g fiber)

• 1 ikomityi yePinapple Nice Cream

Iitotali zemihla ngemihla: 1,992 calories, 75 g protein, 257 g carbohydrates, 52 g fiber, 84 g fat, 2,362 mg sodium

Bukela: Usenza njani iSpaghetti Squash ngeNkuku kunye neAvocado Pesto

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