Isicwangciso seSidlo sokuwa ukukunceda ukuba ulahlekelwe yi-Belly Fat

Izicwangciso Zesidlo

I-Cacringer Calculator

isaladi ye-cranberry squash yekholiflower eyosiweyo

Ukulahla amanqatha esisu kunokukunceda uzive ungonwabanga kwaye ukhululeke ngakumbi eluswini lwakho, kwaye ngaphaya koko, kukho inani lezinye izibonelelo ezinokusebenza njengenkuthazo eyongezelelweyo yokunamathela kwesi sicwangciso simnandi. Ubunzima obongezelelweyo kwi-midsection yethu, ebizwa ngokuba amafutha e-visceral , ingaba yingozi, njengoko luhlobo lwamafutha olujikeleze amalungu ethu abalulekileyo kwaye kwandisa ingozi yesifo senhliziyo kunye nohlobo lwe-2 yeswekile. Kodwa iindaba ezimnandi zezokuba zikho ukutya okuthile kwaye imikhwa yokuphila oko kunokukunceda ulahlekelwe ngamafutha esiswini kwaye unciphise ubunzima bakho bubonke. Iindaba ezingcono nangakumbi zezokuba le yindlela emnandi nezinzileyo yokutya, okuthetha ukuba yinto onokuthi ubambelele kuyo.

ULahla Njani Amafutha eBelly ngendlela esempilweni

Siseta esi sicwangciso kwiikhalori ze-1,200 ngosuku ukukhuthaza ukulahleka kwesisindo esinempilo kwi-1 ukuya kwi-2 yeekhilogram ngeveki, kwaye songezwa kwiinguqu ukuze siqhube ukuya kwii-1,500-kunye neentsuku ze-calorie ezingama-2,000, kuxhomekeke kwiimfuno zakho . Funda ngakumbi ukuze ufunde ngakumbi ngale ndlela yokutya, kunye nendlela esinokukuhlanganisa ngayo konke kwisicwangciso sokutya esilula ukusilandela. Nokuba ulandela iveki yonke, okanye uzame iresiphi okanye ezimbini, uya kubona indlela ekunokuba mnandi ngayo ukuphulukana namafutha esiswini, ngendlela esempilweni.

Kuthekani Ngesi Sicwangciso sinceda abantu baphulukane ne-Belly Fat?

Oku kutya kugxininisa ukulinganisela kunye nobuninzi bemveliso entsha, ngelixa kubandakanywa ukutya okuboniswa ukutshisa amanqatha amaninzi ukusuka kwi-middlesection yethu. Ewe, akukho kulungiswa komlingo, kodwa kukho ukutya okufana neavokhado, ii-chickpeas kunye neartichokes eziboniswa zinezinye. iinzuzo zokutshisa amafutha .

Ukutya kukwajolise ekuphuculeni iibhaktheriya zethu zamathumbu, ezinokunceda ukunciphisa ukuqunjelwa kwaye oko kusinceda ukuba sizive ngcono, ngokwasemzimbeni nasengqondweni. Ukuphucula iibhaktheriya zamathumbu, faka ukutya okuninzi kwe-probiotic okufana neyogathi, i-kefir kunye ne-kombucha, kwaye uqinisekise ukuba ufumana i-fiber eyaneleyo: esi sicwangciso sibonelela ubuncinane nge-30 grams ngosuku. Ifayibha ayiphuculi kuphela iibhaktheriya zethu zamathumbu kodwa ikwanceda ekunciphiseni ubunzima kunye nokugcina ukwehla kobunzima ngexesha. Ifayibha evela kukutya okufana neziqhamo, imifuno, iinkozo ezipheleleyo kunye neembotyi zinceda ukukugcina uziva uhluthi ixesha elide. Nyusa ukutya kwakho kokutya okutyebileyo kwefayibha (njengoko senzileyo kwesi sicwangciso sokutya) ukuqinisekisa ukuba ufumana okwaneleyo suku ngalunye.

Ukutya Ukunceda Ukulahlekelwa yi-Belly Fat

Funda ukuba kukuphi ukutya onokuthi utye ngakumbi kwaye zeziphi onokuthi uzitsibe ukuze ubethe i-bloat kunye nokunciphisa isinqe sakho.

Ukutya Okuza Kwandiswa:

    Ukutya okutyebileyo kwifayibha:Yonke ifayibha iluncedo, kodwa ifayibha ukusuka artichokes kwaye ii-ertyisi kubonakala kuluncedo ngakumbi ekutshiseni amanqatha anenkani phakathi kwecandelo lakho. Ukutya kweProbiotic: Kefir, iyogathi , kimchi kwaye kombucha zonke ziqulathe ibhaktheriya enempilo ezinceda ukuphucula impilo yamathumbu kwaye ugcine ubunzima bakho kuluhlu olusempilweni. Imithombo yeprotheyini:Ukutya iiprotheyini kwisidlo ngasinye imini yonke (kunokuba ulayishe kakhulu ukutya okuneprotheyini kwisidlo sangokuhlwa) kunokukunceda uhlale ugcwele kwaye uncede ekulahlekeni kwesisindo kunye nokugcinwa kobunzima . Zama ukubandakanya umthombo weprotheyini enempilo, njengaye amaqanda , intlanzi , iinkukhu , iimbotyi , amandongomane kwaye iyogathi , kwizidlo ezininzi. Amanzi:Ukusela kakhulu amanzi inceda ukugcina umjelo wakho wokwetyisa ushukuma kwaye umzimba wakho uziva ulungile. Amadoda adinga malunga ne-13 yeekomityi zamanzi ngosuku kwaye abasetyhini kufuneka bajonge iikomityi ezili-9 ngosuku.

Ukutya okunokunciphisa:

    Iziselo ezinekhabhoni:Nangona i-seltzers kunye namanzi ahlwahlwazayo akayi kongeza kwingxaki efana nesoda kunye nezinye iziselo ezineekhalori eziphezulu, zonke. iziselo carbonated dala igesi eninzi esiswini sakho, enokunyusa ukuqunjelwa. Ityuwa:Ityuwa eninzi kakhulu yenza umzimba wakho ubambelele kubunzima obuninzi bamanzi kwaye inokukushiya uzive udumbile. Tsiba ukutya okulungisiweyo , izidlo ezikhenkcezileyo kwaye ukutya okukhawulezayo , kwaye ujolise ekuphekeni ukutya okuninzi ekhaya ukuze ulawule ngcono ubungakanani betyuwa oyityayo. Ezithatha indawo zeswekile:Nangona zingenayo i-calorie, izimuncumuncu ezenziweyo zinzima ukwetyisa, nto leyo ethetha ukudumba ngakumbi kunye negesi kuninzi lwethu.

Usenza njani iSidlo-uLungisa iVeki yakho:

Ukulungiselela okuncinci ekuqaleni kweveki kukumisela impumelelo! Yenza la manyathelo alula ngempelaveki ukwenza ukuba iintsuku zakho zeveki zingabi matasatasa.

  1. Lungiselela i-2 ye-Coconut Chai-Spiced Overnight Oats ukuze ufumane isidlo sakusasa ngoSuku lwesi-2 kunye no-3.
  2. Gcoba iVinaigrette yeMaple-Balsamic kunye neShallots ukuze ube nayo yonke iveki.
  3. Pheka i I-Slow-Cooker yeVegan Chili ukufumana isidlo sasemini ngeeNtsuku 2, 3, 4 no-5.
  4. Yenza iMaple Granola ibenayo iveki yonke.

Usuku 1

Spistachio-Crusted Salmon kunye Broccoli

Isidlo sakusasa (315 calories)

A.M. I-Snack (101 calories)

  • Ipere eliphakathi

Isidlo sasemini (307 calories)

  • Ibhontshisi e-1 kunye ne-Avocado Toast
  • 1 iapile encinci

P.M. I-Snack (35 calories)

  • 1 clementine

Isidlo sangokuhlwa (424 calories)

  • I-1 ekhonza i-Pistachio-Crusted Salmon kunye ne-Brokholi

Iitotali zemihla ngemihla: 1,182 calories, 63 g protein, 163 g carbohydrates, 33 g fiber, 40 g fat, 1,278 mg sodium.

ezahlukeneyo ngombethe wentaba

Ukwenza i-1,500 calories: Yongeza i-5-oz. isikhongozeli seyogathi yamaGrike enamafutha aphantsi ukuya ku-A.M. i-snack kwaye wongeze i-1/4 yekomityi yee-almonds eziqhotsiweyo ezingenatyuwa ezingenatyuwa kwi-P.M. I-snack.

Ukwenza i-2,000 calories: Yongeza isilayi esi-1 sesonka sengqolowa kunye ne-1 1/2 Tbsp. ibhotela yealmond kwisidlo sakusasa, yongeza i-5-oz. isikhongozeli seyogathi yamaGrike enamafutha aphantsi ukuya ku-A.M. i-snack, ukwandisa ukuya ku-2 iiseshini ze-White Bean kunye ne-Avocado Toast kwisidlo sasemini, kwaye wongeze i-1/3 yekomityi yeealmondi eziqhotsiweyo ezingenatyiwa kwi-P.M. I-snack.

Usuku 2

5969606.webp

Isidlo sakusasa (263 calories)

  • 1 ukukhonza Coconut Chai-Spiced Overnight Oats

A.M. I-Snack (95 calories)

  • I-apile e-1 ephakathi

Isidlo sasemini (314 calories)

P.M. I-Snack (105 calories)

  • 8 isiqingatha se-walnut

Isidlo sangokuhlwa (448 calories)

  • Isaladi e-1 yeArugula kunye neTenderloin yehagu egcadiweyo, iPears & Blue Cheese
  • 1-oz. isilayisi baguette yengqolowa

Iitotali zemihla ngemihla: 1,223 calories, 50 g protein, 159 g carbohydrates, 33 g fiber, 49 g fat, 1,519 mg sodium.

Ukwenza i-1,500 calories: Yongeza i-1/4 yekomityi yeealmondi ezigcadiweyo ezingafakwanga tyuwa ku-A.M. i-snack kunye nokwandisa ukuya kwi-15 walnut halves kwi-P.M. I-snack.

Ukwenza i-2,000 calories: Yongeza ibhanana eyi-1 kunye ne-2 Tbsp. ibhotolo yealmondi kwisidlo sakusasa, yongeza i-1/4 yekomityi yee-almonds eziqhotsiweyo ezingenatyiwa eyomileyo kwi-A.M. i-snack, yongeza i-1 yokukhonza Yonke into ye-Bagel Avocado Toast kwisidlo sasemini, kwaye unyuke ukuya kwi-15 walnut halves kwi-P.M. I-snack.

Usuku 3

Isipinatshi esitshizileyo-&-Artichoke Stuffed Spaghetti Squash

Isidlo sakusasa (263 calories)

  • 1 ukukhonza Coconut Chai-Spiced Overnight Oats

A.M. I-Snack (35 calories)

  • 1 clementine

Isidlo sasemini (314 calories)

P.M. I-Snack (170 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike

Isidlo sangokuhlwa (412 calories)

  • Isipinatshi esinetshizi esi-1-&-Artichoke Stuffed Spaghetti Squash
  • 2 iikomityi ezixubileyo eziluhlaza
  • 1/4 yeeavokhado
  • 1 ukukhonza Maple-Balsamic Vinaigrette kunye Shallots

Iitotali zemihla ngemihla: 1,193 calories, 53 g protein, 136 g carbohydrates, 38 g fiber, 55 g fat, 1,390 mg sodium.

Ukwenza i-1,500 calories: Yongeza i-3 Tbsp. iiamamondi ezigcadiweyo ezingafakwanga ityuwa ukuya ku-A.M. i-snack kwaye wongeze i-1 ekhonza iMaple Granola kwi-P.M. I-snack.

Ukwenza i-2,000 calories: Yongeza ibhanana eyi-1 kunye ne-2 Tbsp. ibhotolo yealmondi kwisidlo sakusasa, yongeza i-1/3 yekomityi yeealmondi ezigcadiweyo ezingenatyiwa kwi-A.M. i-snack, yongeza i-1 yokukhonza Yonke into ye-Bagel Avocado Toast kwisidlo sasemini, kwaye udibanise i-1 ekhonza iMaple Granola kwi-P.M. I-snack.

Usuku 4

6854802.webp

Isidlo sakusasa (316 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1 ukukhonza Maple Granola

A.M. I-Snack (101 calories)

  • Ipere eliphakathi

Isidlo sasemini (314 calories)

P.M. I-Snack (35 calories)

  • 1 clementine

Isidlo sangokuhlwa (443 calories)

Iitotali zemihla ngemihla: 1,209 calories, 65 g protein, 142 g carbohydrates, 31 g fiber, 48 g fat, 1,034 mg sodium.

Ukwenza i-1,500 calories: Yongeza amakhiwane ama-3 omisiweyo anqunqiweyo kwi-yoghurt kwisidlo sakusasa kwaye wongeze i-1/4 yekomityi yeealmondi ezigcadiweyo ezingenatyiwa kwi-P.M. I-snack.

Ukwenza i-2,000 calories: Yandisa ukuya kwii-servings ze-2 zeMaple Granola kwaye wongeze isilayi esi-1 sengqolowa epheleleyo kunye ne-1 1/2 Tbsp. ibhotolo yealmondi kwisidlo sakusasa, yongeza i-1 ekhonza Yonke into ye-Bagel Avocado Toast kwisidlo sasemini, kwaye udibanise i-1/3 yekomityi ye-almonds eyosiwe eyosiweyo eyosiweyo kwi-P.M. I-snack.

Usuku 5

6516709.webp

Isidlo sakusasa (315 calories)

A.M. I-Snack (77 calories)

  • 1 iapile encinci

Isidlo sasemini (314 calories)

P.M. I-Snack (35 calories)

  • 1 clementine

Isidlo sangokuhlwa (478 calories)

Ingcebiso Yokulungiselela Ukutya: Yenza lula Iitapile eziSwiti eziMfuthu eziMnyama ukufumana isidlo sasemini ngeNtsuku yesi-6 neyesi-7.

Iitotali zemihla ngemihla: 1,219 calories, 54 g protein, 166 g carbohydrates, 34 g fiber, 44 g fat, 1,405 mg sodium.

Ukwenza i-1,500 calories: Yongeza i-1/3 yekomityi yee-almonds eziqhotsiweyo ezingenatyiwa kwi-P.M. I-snack.

Ukwenza i-2,000 calories: Yongeza isilayi esi-1 sesonka sengqolowa kunye ne-1 1/2 Tbsp. ibhotolo yealmond kwisidlo sakusasa, yongeza enye i-5-oz. isikhongozeli esinamafutha aphantsi ethafeni iyogathi yesiGrike ukuya ku-A.M. i-snack, yongeza i-1 ekhonza Yonke into ye-Bagel Avocado Toast kwisidlo sasemini, kwaye udibanise i-1/3 yekomityi ye-almonds eyosiwe eyosiwe eyosiweyo kwi-P.M. I-snack.

Usuku 6

Isaladi yeCranberry Squash yeCauliflower eyosiweyo

Isidlo sakusasa (316 calories)

  • 1 ikomityi ephantsi-fat-fat yoghurt yesiGrike
  • 1 ukukhonza Maple Granola

A.M. I-Snack (16 calories)

  • 1 ikomityi icucucumber
  • I-pinch yetyuwa kunye nepepper

Isidlo sasemini (308 calories)

P.M. I-Snack (77 calories)

  • 1 iapile encinci

Isidlo sangokuhlwa (502 calories)

  • 1 ukukhonza Cranberry eRoasted, Squash & Cauliflower Salad

Iingcebiso Zokulungiselela Ukutya:

1. Lungiselela i-1 ye-Coconut Chai-Spiced Overnight Oats ukuze ube nesidlo sakusasa ngomso.

2. Gxisa iichickpeas ngobusuku kwaye ulungiselele izithako zeSlow-Cooker Mediterranean Chicken & Chickpea Soup ukuze ukwazi ukuyibeka kwisipheki esicothayo ngomso kusasa.

Iitotali zemihla ngemihla: 1,220 calories, 52 g protein, 139 g carbohydrates, 31 g fiber, 56 g fat, 1,450 mg sodium.

Ukwenza i-1,500 calories: Yongeza i-3 Tbsp. hummus ukuya ku-A.M. i-snack kwaye wongeze i-1/4 yekomityi yee-almonds eziqhotsiweyo ezingenatyuwa ezingenatyuwa kwi-P.M. I-snack.

Ukwenza i-2,000 calories: Yongeza isilayi esi-1 sesonka sengqolowa kunye ne-1 1/2 Tbsp. ibhotela yealmond kwisidlo sakusasa, yongeza i-3 Tbsp. hummus ukuya ku-A.M. i-snack, yongeza iikomityi ezi-2 ezixutywe imifuno kunye ne-1 ekhonza i-Maple-Balsamic Vinaigrette kunye ne-Shallots kunye ne-1/2 ye-avokhado kwisidlo sasemini, kwaye wongeze i-1/4 yekomityi yeealmondi eziqhotsiweyo ezingaxutywanga netyuwa kwi-P.M. I-snack.

Usuku 7

I-Slow-Cooker yeNkukhu yeMeditera kunye neSophu yeChickpea

Ingcebiso Yokulungiselela Ukutya: Ekuseni, yongeza izithako ze-Slow-Cooker Mediterranean Chicken & Chickpea Soup kwisipheki esicothayo kwaye usimise ukuba sipheke ngePhantsi iiyure ezisi-8 ukuze silungele isidlo sangokuhlwa namhlanje.

Isidlo sakusasa (263 calories)

  • 1 ukukhonza Coconut Chai-Spiced Overnight Oats

A.M. I-Snack (77 calories)

  • 1 iapile encinci

Isidlo sasemini (308 calories)

P.M. I-Snack (93 calories)

  • 1 ikomityi icucucumber
  • 3 Tbsp. i-hummus

Isidlo sangokuhlwa (446 calories)

iziphumo ebezingalindelekanga zokutya amandongomane amaninzi
  • I-1 ephakela iSlow-Cooker yeNkukhu yeMeditera kunye neSophu yeChickpea

Iitotali zemihla ngemihla: 1,188 calories, 55 g protein, 165 g carbohydrates, 38 g fiber, 38 g fat, 1,598 mg sodium.

Ukwenza i-1,500 calories: Yongeza i-1/3 yekomityi yee-almonds eziqhotsiweyo ezingenatyuwa kunye ne-clementine e-1 kwi-P.M. I-snack.

Ukwenza i-2,000 calories: Yongeza isilayi esi-1 sesonka sengqolowa kunye ne-1 1/2 Tbsp. ibhotolo yealmondi kwisidlo sakusasa, yongeza i-1/3 yekomityi yeealmondi ezigcadiweyo ezingenatyiwa kwi-A.M. i-snack, kwaye wongeze iikomityi ezi-2 ezixutywe imifuno kunye ne-1 ekhonza iMaple Balsamic Vinaigrette kunye neShallots kunye ne-1/2 yeavokhado kunye nepereyi ye-1 kwisidlo sasemini.

Bukela: Usenza njani isipinatshi esitshizileyo kunye neArtichoke Stuffed Spaghetti Squash

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Ukutya Ukunceda Ukulahlekelwa yi-Belly Fat

Isicwangciso seSidlo seentsuku ezi-7 sokuNceda ukuLahla iBelly Fat

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