Isicwangciso seSidlo seentsuku ezi-7 kwiGut ephilileyo: iiKhalori ze-1,200

Izicwangciso Zesidlo

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Ngelixa impilo yamathumbu isenokubonakala ngathi iqhelekile ekuqaleni, ilapha ukuhlala. Amagama afana ne-probiotics, i-prebiotics, ukutya okubilisiweyo, i-microbiome, i-microbiota kunye ne-gut bacteria baye bangena kwingxoxo yemihla ngemihla-kwaye ngesizathu esihle!

Uphando, njengophononongo luka-2022 kwi Ijenali yaseYurophu yeZondlo zoNyango , ibonise ukuba i-microbiome ye-gut enempilo ineenzuzo ezininzi zempilo ezimangalisayo, ngaphaya nje kokunceda ngokugaya. Iibhaktheriya ezilungileyo zamathumbu zibonakaliswe ukuphucula impilo yentliziyo, ukunciphisa umngcipheko womhlaza wekholoni kwaye inokuphucula indlela yakho yokulala kunye nomoya ngokuvelisa i-neurotransmitters, njenge-serotonin. Ibhonasi eyongeziweyo, iibhaktheriya zamathumbu ezahlukahlukeneyo nazo zidibene nobunzima obunempilo.

Ukukunceda ukuba wongeze inani leebhaktheriya zamathumbu akho, senze esi sicwangciso sokutya seentsuku ezi-7 esibonisa ukutya okukhuthaza ukukhula nokulondolozwa kwebhaktheriya yamathumbu. 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. Sikushiyile ukutya okunomkhwa wokwenzakalisa amathumbu akho, njengokutya okucutshungulwe kakhulu, okucokisekileyo okuqulethe izongezo kunye nezigcini, izimuncumuncu ezenziweyo kunye nenyama ebomvu.

Uyenza njani i-chipotle burritos
Ukutya kwe-12 yokuphucula impilo yakho yamathumbu ngobusuku Isicwangciso seSidlo seentsuku ezi-7 kwiGut ephilileyo: iiKhalori ze-1,200

Indlela Yokutya Ukulungiselela Iveki Yakho Yokutya

Nantsi into omele uyilungiselele kwangaphambili ukwenza kube lula ukutya okunempilo ngexesha leveki exakekileyo yomsebenzi. Kukho ezinye 'Amacebiso okulungiselela ukutya' iveki yonke. Qiniseka ukuba ufunda ezo kwangethuba ukuze wazi ukuba zeziphi ezinye iiprep ezinokwenziwa phakathi evekini.

  1. Thenga inkukhu ephekiweyo evenkileni okanye ulungiselele Best Poached Chicken ukuba ube nesidlo sasemini ngoSuku lwe-2 kunye noSuku lwesi-5. Faka efrijini kwisitya esingangeni moya ukuze uhlale usitsha.
  2. Xa usenza iiRoasted Root Veggies & Greens phezu kweLentils Spiced for dinner on Day 2, yenza iresiphi ehambelanayo yeSheet-Pan Roasted Root Vegetables. Uzakusebenzisa ezinye ngoSuku 2 kwaye uya kusebenzisa okushiyekileyo ngeentsuku 3 & 6. Faka efrijini kwisikhongozeli esikhulu esingangeni moya ukuze uhlale usitsha.
  3. Ukutya kwasekuseni okufana ne-Creamy Blueberry-Pecan Overnight Oatmeal, pakisha kwisitya esingavuzi.
  4. Pakisha izidlo zasemini zeveki kwizikhongozeli ezingangeni moya ukuze uzigcine zintsha.

Usuku 1

isaladi ye-edamame kunye ne-beet kunye nemifuno emitsha kunye nokuxuba kwentwasahlobo kwisitya

Isidlo sakusasa (304 calories, 9 g fiber)

  • 1 ukukhonza Berry-Kefir Smoothie

A.M. I-Snack (32 calories, 4 g fiber)

  • 1/2 indebe raspberries

Isidlo sasemini (325 calories, 12 g fiber)

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

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

Isidlo sangokuhlwa (402 calories, 6 g fiber)

  • I-1 yokukhonza inkukhu kunye nesipinatshi kunye ne-Tomato Orzo Salad

Iingcebiso Zokulungiselela Ukutya: Lungiselela iCreamy Blueberry-Pecan Overnight Oatmeal ukuze ube nesidlo sakusasa ngoSuku 2. Thenga inkukhu ephekiweyo evenkileni okanye ulungiselele Best Poached Chicken ukufumana isidlo sasemini ngoSuku lwesi-2 kunye noSuku lwesi-5.

Iitotali zeMihla: 1,201 calories, 70 g protein, 129 g carbohydrates, 37 g fiber, 49 g fat, 1,399 mg sodium

Usuku 2

Imifuno yeengcambu ezigcadiweyo kunye neGreens phezu kweeLentils eziqholiweyo

Isidlo sakusasa (291 calories, 6 g fiber)

  • 1 ukukhonza Creamy Blueberry-Pecan Overnight Oatmeal

A.M. I-Snack (62 calories, 7 g fiber)

  • 1 ikomityi yamaqunube

Isidlo sasemini (301 calories, 4 g fiber)

  • I-1 yokukhonza i-Kale Salad kunye neQuinoa kunye nenkukhu

P.M. I-Snack (101 calories, 1 g fiber)

  • 1 15-oz. ibhotile kombucha
  • 1 clementine

Isidlo sangokuhlwa (453 calories, 14 g fiber)

  • I-1 yokuphakela iVeggies yeRoosted Root & Greens ngaphezulu kweLentils eziqholiweyo

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: 1,208 calories, 51 g protein, 164 g carbohydrates, 32 g fiber, 43 g fat, 1,169 mg sodium

Usuku 3

IVeggie eyosiweyo kunye neepokotho ze-Hummus Pita

Isidlo sakusasa (281 calories, 6 g fiber)

I-Peanut-Butter Banana Toast

  • Iqhekeza eli-1 lesonka sengqolowa, ithosiwe
  • 1 Tbsp. ibhotolo yamandongomane yendalo
  • Ibhanana e-1 ephakathi, inqunyulwe

A.M. I-Snack (32 calories, 4 g fiber)

  • 1/2 indebe raspberries

Isidlo sasemini (357 calories, 10 g fiber)

P.M. I-Snack (95 calories, 3 g fiber)

  • I-apile e-1 ephakathi

Isidlo sangokuhlwa (463 calories, 4 g fiber)

  • 1 ukukhonza Ubusi-iGarlic Salmon
  • 1/2 indebe Easy Brown Rice
  • 2 iikomityi ezixubileyo eziluhlaza
  • 2 Tbsp. I-vinaigrette okanye isaladi yokunxiba ngokukhetha kwakho
Vinaigrette Salad Ukunxiba Recipes

Iitotali zeMihla: 1,199 calories, 57 g protein, 161 g carbohydrates, 27 g fiber, 41 g fat, 1,580 mg sodium

yintoni i-bap

Usuku 4

Iimbotyi eziMhlophe kunye neAvocado Toast

Isidlo sakusasa (262 calories, 15 g fiber)

  • Ibhontshisi e-1 kunye ne-Avocado Toast
  • 1/2 indebe raspberries

A.M. I-Snack (112 calories, 3 g fiber)

  • 1 clementine
  • 10 iiamangile

Isidlo sasemini (304 calories, 4 g fiber)

Isaladi yeCucumber elula

  • 1 1/2 iikomityi ezisikiweyo cucumber
  • 1 tsp. ijusi yelamuni
  • 1 tsp. i-oyile ye-olivu
  • Ityuwa, i-pepper kunye ne-dill eyomileyo, ukunambitha

P.M. I-Snack (31 calories, 4 g fiber)

  • 1/2 indebe yamaqunube

Isidlo sangokuhlwa (497 calories, 8 g fiber)

  • I-1 ehambisa i-Spaghetti Squash & Inkukhu kunye ne-Avocado Pesto

Iingcebiso Zokulungiselela Ukutya: Yenza ibhetshi yeQuinoa eyiSiseko oza kuyisebenzisa kwisidlo sasemini nakwisidlo sangokuhlwa ngoSuku lwesi-5. Lungiselela iCreamy Blueberry-Pecan Overnight Oatmeal ngokuhlwanje ukuze ube nesidlo sakusasa ngoSuku lwesi-5.

Iitotali zeMihla: 1,206 calories, 70 g protein, 112 g carbohydrates, 34 g fiber, 49 g fat, 1,398 mg sodium

Usuku 5

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Isidlo sakusasa (291 calories, 6 g fiber)

  • 1 ukukhonza Creamy Blueberry-Pecan Overnight Oatmeal

A.M. I-Snack (31 calories, 4 g fiber)

  • 1/2 indebe yamaqunube

Isidlo sasemini (301 calories, 4 g fiber)

  • I-1 yokukhonza i-Kale Salad kunye neQuinoa kunye nenkukhu

P.M. I-Snack (87 calories, 4 g fiber)

Isidlo sangokuhlwa (479 calories, 12 g fiber)

  • I-1 ekhonza iVegetarian Black Bean & Quinoa Burrito Bowls

Iitotali zeMihla: 1,189 calories, 53 g protein, 148 g carbohydrates, 30 g fiber, 46 g fat, 1,598 mg sodium

Usuku 6

IBerry-Kefir Smoothie

Isidlo sakusasa (304 calories, 9 g fiber)

  • 1 ukukhonza Berry-Kefir Smoothie

A.M. I-Snack (32 calories, 4 g fiber)

  • 1/2 indebe raspberries

Isidlo sasemini (357 calories, 10 g fiber)

P.M. I-Snack (105 calories, 3 g fiber)

  • 1 clementine
  • 10 iiamangile

Isidlo sangokuhlwa (472 calories, 22 g fiber)

  • I-1 yokukhonza i-Stuffed Sweet Potato kunye ne-Hummus yokunxiba

Iitotali zeMihla: 1,1270 calories, 52 g protein, 208 g carbohydrates, 48 ​​g fiber, 27 g fat, 1,284 mg sodium

ezona zithandwa kakhulu iitshokholethi

Usuku 7

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Isidlo sakusasa (280 calories, 6 g fiber)

I-Peanut-Butter Banana Toast

  • Iqhekeza eli-1 lesonka sengqolowa, ithosiwe
  • 1 Tbsp. ibhotolo yamandongomane yendalo
  • Ibhanana e-1 ephakathi, inqunyulwe

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

  • I-apile e-1 ephakathi

Isidlo sasemini (308 calories, 7 g fiber)

P.M. I-Snack (105 calories, 3 g fiber)

  • 1 clementine
  • 10 iiamangile

Isidlo sangokuhlwa (372 calories, 15 g fiber)

  • I-1 ehambisa iLemony Linguine kunye nemifuno yaseNtwasahlobo

I-Snack yangokuhlwa (55 calories, 2 g fiber)

  • 1/2 indebe yePinapple Nice Cream

Iitotali zeMihla: 1,215 calories, 59 g protein, 196 g carbohydrates, 37 g fiber, 29 g fat, 1,875 mg sodium

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