Isicwangciso seSidlo seentsuku ezisi-7 solusu oluphilileyo

Isicwangciso sokutya seentsuku ezi-7 kwisikhumba esinempilo

Xa kuziwa ekuphuculeni ulusu lwethu, uninzi lwethu lucinga nge-lotions, i-creams kunye neeserum. Noko ke, indlela olukhangeleka ngayo ulusu lwethu ngaphandle, ngokuyinxenye, ibangelwa koko kwenzekayo kumzimba wethu ngaphakathi. Kwesi sicwangciso solusu seentsuku ezi-7 sisempilweni, sijonga into esiyityayo kunye nokuba ukonyuka kokutya okuchasene nokudumba kunokudlala indima ekukhuthazeni ulusu olusempilweni. Ukuvuvukala kuyisihloko esishushu mva nje kuba uphando oluninzi lubonisa unxibelelwano phakathi kokuvuvukala kunye nezifo ezingapheliyo ezifana nesifo sikashukela, isifo senhliziyo kunye nesifo samathambo. Ukunyuka kwamanqanaba okudumba kunokuba nefuthe elibi kwimpilo yolusu lwethu, ngakumbi kwiimeko ezifana ne-eczema, i-psoriasis kunye ne-psoriatic arthritis.

Funda nzulu: Iindlela ezili-10 zokunciphisa ukuvuvukala

Kwesi sicwangciso sokutya, sonyusa ukutya okuchasene nokudumba okunje ngeziqhamo ezityebileyo ngevithamini kunye nemifuno, amafutha asempilweni angeyonto, kunye nemifuno, ngelixa sinciphisa ukutya okune-pro-ukudumba okufana namafutha e-trans kunye neswekile elula. Nokuba ujonge ngokukodwa ukuphucula ulusu lwakho, okanye ujonge nje isicwangciso sokutya esisempilweni ukuphucula impilo yakho jikelele, esi sicwangciso sokutya sekhalori eyi-1,800 sinokunceda.

I-Anti-Inflammatory Diet: Ngaba ikulungele?

Uyilungiselela njani iVeki yakho yokutya:

1. Lungiselela iiBhola zePeanut Butter-Oat Energy ukuze uzifumane njengesnacks iveki yonke.
2. Lungiselela ii-Lettuce Wraps ukuze ube nesidlo sasemini ngeentsuku ze-2, 3, 4 kunye ne-5.
3. Lungiselela iiMuffins ze-Omelet eziBakiweyo eziBakiweyo eziLula ukuba uzifumane kwisidlo sakusasa ngeNtsuku yesi-2 neye-4.
4. Lungiselela amaqanda amabini abilisiwe ukuba uwatye isidlo sakusasa ngoSuku loku-1 kunye noSuku lwesi-6.

Usuku 1

Spistachio-Crusted Salmon kunye Broccoli

Ibhonasi yolusu olusempilweni: I-Salmon igcwele i-omega-3 fatty acids esempilweni, uphando olo lubonisa ukuhla kweempawu zokudumba. Qiniseka ukuba ujolise kwiinkonzo ezimbini ze-3-ounce ngeveki ye-omega-3-ecebileyo yeentlanzi ezinjenge-salmon, i-albacore tuna, i-herring kunye nesardadi. Ngaba uyeva ukupheka isalmon ekhaya? Jonga wethu Isikhokelo esigqibeleleyo sokupheka iiSalmon ngeengcebiso kunye neeresiphi zokukunceda udibanise isalmon kwimenyu yakho yeveki.

Isidlo sakusasa

420 iikhalori

* 1 ukukhonza Ngokwenene Green Smoothie

* Iqanda eli-1 elibilisiwe

I-snack

179 iikhalori

1/4 indebe yeehalves ze-walnut
1/4 indebe amaqunube amatsha

Isidlo sasemini

430 iikhalori

* I-1 ekhonza iMason Jar Power Salad kunye neChickpeas kunye neTuna

I-snack

235 iikhalori

1 iapile encinci
1 1/2 Tbsp. ibhotolo yamandongomane yendalo

Isidlo sangokuhlwa

529 iikhalori

* I-1 yokuphakela eRoasted Pistachio-Crusted Salmon kunye neBrokholi

* 1 ukukhonza Basic Quinoa

Iitotali zemihla ngemihla: 1,793 calories, 88 g protein, 148 g carbohydrate, 36 g fiber, 99 g fat, 1,482 mg yesodium

Usuku 2

Isicwangciso seSidlo seentsuku ezisi-7 solusu oluphilileyo

Ibhonasi yolusu olusempilweni: Ukusela amanzi amaninzi kuneenzuzo ezininzi zempilo, kodwa ubusazi ukuba kunokuphucula ulusu lwakho? Olunye uphando lufumene ukuba abantu abasela iikomityi ze-9 1/2 zamanzi imihla ngemihla kwiiveki ezi-4 baye baphucula ubukhulu besikhumba. Ukufakwa kwamanzi okwaneleyo kunokuphucula ukuqina kunye nokunciphisa ukoma.

Isidlo sakusasa

363 iikhalori

1 ukukhonza Easy Loaded Baked Omelet Muffins
Iqhekeza eli-1 lesonka sengqolowa, ithosiwe
1/4 yeeavokhado, icudiwe

Sasaza i-avocado ecujiweyo phezu kwe-toast kwaye ufefe i-pinch yetyuwa kunye nepepper.

I-snack

64 iikhalori

* 1 ikomityi yamaqunube amatsha

Isidlo sasemini

498 iikhalori

* 1 ukukhonza Mediterranean Lettuce Wraps

I-snack

206 iikhalori

* 1/4 indebe yeeamangile ezingenatyiwa

Isidlo sangokuhlwa

644 iikhalori

* 1 ukukhonza Ikhari yeThai yeNkuku etyheli

Ingcebiso Yokulungiselela Ukutya: Lungiselela iBerry Chia Pudding ngokuhlwanje ukuze ube nesidlo sakusasa ngomso.

Iitotali zemihla ngemihla: 1,775 calories, 72 g protein, 141 g carbohydrate, 33 g fiber, 105 g fat, 2,146 mg sodium

Usuku 3

Ibhonasi yolusu olusempilweni: Ukunciphisa ukudumba, musa ukukubetha ngoyaba iingenelo zokwenza umthambo. Uphononongo lubonisa ukuba abantu abenza umthambo rhoqo banamazinga asezantsi okudumba. Zimisele imizuzu eyi-150 ngeveki yomthambo ophakathi, njengokuhamba ngokukhawuleza, ukuze ufumane izibonelelo. Zama ukuphuma ukuba unako. Ukuchitha ixesha elininzi kwindalo kubonakaliswe ukunciphisa uxinzelelo ngelixa uphucula isimo sengqondo kunye nokugxila.

Isidlo sakusasa

343 iikhalori

* 1 ukukhonza Berry Chia Pudding

I-snack

241 iikhalori

* 2 iiseshini zePeanut Butter-Oat Energy Balls

* Iapile eli-1 eliphakathi

Isidlo sasemini

498 iikhalori

* 1 ukukhonza Mediterranean Lettuce Wraps

I-snack

61 iikhalori

* Iiplamu ezi-2

Isidlo sangokuhlwa

643 iikhalori

* 1 ukukhonza Shrimp Poke

* 1 ukukhonza Isaladi yeCitrus-Arugula

Iitotali zemihla ngemihla: 1,786 calories, 66 g protein, 198 g carbohydrate, 49 g fiber, 87 g fat, 1,744 mg yesodium

Usuku 4

I-spaghetti squash kunye neembotyi zetumato ezigcadiweyo kunye ne-almond pesto

Ibhonasi yolusu olusempilweni: Sihlala sibona ivithamin C njengesithako kwiimveliso zolusu, ngoko iyavakala into yokuba ukutya okwaneleyo kwesi sondlo sichasene nokudumba kunokuphucula impilo yolusu. I-Vitamin C idlala indima ekuphulukiseni ulusu ngokulungisa amanxeba kunye nokukhuthaza ukuphilisa. Ngaphezu koko, yi-antioxidant enamandla eyehlisa iiradicals zasimahla kunye neempawu zokudumba.

Isidlo sakusasa

363 iikhalori

1 ukukhonza Easy Loaded Baked Omelet Muffins
Iqhekeza eli-1 lesonka sengqolowa, ithosiwe
1/4 yeeavokhado, icudiwe

Sasaza i-avocado ecujiweyo phezu kwe-toast kwaye ufefe i-pinch yetyuwa kunye nepepper.

I-snack

222 iikhalori

1/4 indebe yeehalves ze-walnut
Ipesika e-1 ephakathi

Isidlo sasemini

498 iikhalori

ipeanut butter cookies ngaphandle komgubo wokubhaka

* 1 ukukhonza Mediterranean Lettuce Wraps

I-snack

147 iikhalori

* 2 iiseshini zePeanut Butter-Oat Energy Balls

Isidlo sangokuhlwa

583 iikhalori

* I-Spaghetti Squash esi-1 kunye neetumato ezigcadiweyo, iimbotyi kunye ne-Almond Pesto

* 1 ukukhonza Massaged Kale Salad

Iitotali zemihla ngemihla: 1,813 calories, 62 g protein, 149 g carbohydrate, 36 g fiber, 115 g fat, 2,199 mg yesodium

Usuku 5

Ibhonasi yolusu olusempilweni: Uninzi lwethu luyayazi ukuba ifayibha idlala indima ebalulekileyo kwimpilo yamathumbu, kodwa ubusazi ukuba inokuphucula ulusu lwethu kwaye inciphise ukudumba? Ukutya okunefayibha ephezulu kunceda ukulawula iswekile yegazi. Ukugcina iswekile yegazi uzinzile kunceda ukukhuthaza ukuphiliswa kwesikhumba, ukunciphisa ixesha lokuphulukisa amanxeba kunye nokunciphisa ukuvutha. Esi sicwangciso seentsuku ezisi-7 siquka ubuncinane iigram ezingama-33 zefiber yonke imihla (kucetyiswa ukuba abasetyhini bafumane ubuncinci iigram ezingama-25 zefiber yonke imihla; amadoda kufuneka ajolise kwi-38 grams).

Isidlo sakusasa

371 iikhalori

1 ikomityi yobisi olupheleleyo iyogathi yamaGrike
2 Tbsp. iialmondi ezisikiweyo
1/4 indebe blueberries

I-yogurt ephezulu kunye ne-almonds kunye ne-blueberries.

I-snack

235 iikhalori

1 iapile encinci
1 1/2 Tbsp. ibhotolo yamandongomane yendalo

Isidlo sasemini

498 iikhalori

* 1 ukukhonza Mediterranean Lettuce Wraps

I-snack

128 iikhalori

2 iminqathe ephakathi
3 Tbsp. i-hummus

Isidlo sangokuhlwa

585 iikhalori

I-steakhouse yangaphandle ibhloka itswele

* 1 ukukhonza Guacamole Chicken

* 1 ukukhonza No-Cook Black Bean Salad

Iitotali zemihla ngemihla: 1,817 calories, 89 g protein, 152 g carbohydrate, 40 g fiber, 99 g fat, 1,834 mg yesodium

Usuku 6

Ibhonasi yolusu olusempilweni: Nangona kulula ukuthetha kunokukwenza, ukulawula uxinzelelo kunokunceda ukuphucula ulusu lwethu, ngakumbi kwiimeko ezifana ne-psoriatic arthritis, i-psoriasis kunye ne-eczema. Xa sinoxinzelelo, imizimba yethu ingena kwi-overdrive, nto leyo ekhokelela ekubeni iseli yethu yolusu ikhuphe ii-neurotransmitters ezininzi ezinokuphazamisa ukuhamba kwegazi kunye nokwandisa ukudumba. Ukuzilolonga rhoqo, ukulala, i-yoga okanye ukuphuma nje ngaphandle kunokunciphisa uxinzelelo.

Funda nzulu: Iindlela ezi-3 zokunciphisa uxinzelelo lwakho

Isidlo sakusasa

420 iikhalori

* 1 ukukhonza Ngokwenene Green Smoothie

* Iqanda eli-1 elibilisiwe

I-snack

265 iikhalori

1/4 indebe yealmonds ezingenatyuwa
Ipesika e-1 ephakathi

Isidlo sasemini

491 iikhalori

* 1 ukukhonza West Coast Avocado Toast

* I-orenji e-1 ephakathi

I-snack

147 iikhalori

* 2 iiseshini zePeanut Butter-Oat Energy Balls

Isidlo sangokuhlwa

472 iikhalori

* I-1 yokukhonza i-Stuffed Sweet Potato kunye ne-Hummus Ukunxiba

ISidlo-Prep Tip : Lungiselela iBerry Chia Pudding ngokuhlwanje ukuze ube nesidlo sakusasa ngomso.

Iitotali zemihla ngemihla: 1,795 calories, 63 g protein, 244 g carbohydrate, 61 g fiber, 73 g fat, 1,337 mg sodium

Usuku 7

Ibhonasi yolusu olusempilweni: Magnesium sisondlo esibaluleke kakhulu esichasene nokuvuvukala kubantu abane-arthritis kuba idlala indima ebalulekileyo ekugcineni i-cartilage edibeneyo. Ngelishwa, malunga neepesenti ezingama-60 kuthi abafumani ngokwaneleyo kwesi sondlo sibalulekileyo. Okona kutya kulungileyo kwesifo samathambo kutyebile kwi-magnesium, ke qiniseka ukuba uquka amandongomane amaninzi, imbewu, iimbotyi kunye nemifuno enamagqabi amnyama ukunyusa umthamo wakho.

Isidlo sakusasa

343 iikhalori

* 1 ukukhonza Berry Chia Pudding

I-snack

223 iikhalori