Yadda Ake Tsalle Fara Ƙoƙarin Rage Nauyi Don Inganta Samun Nasara

Wadatacce

• Rana ta 1: Abinci
• Rana ta 1: motsa jiki
• Cardio 1
• Circuit A
• Cardio 2
• Da'irar B
• Cardio 3
• Babban
• Ranar 2: Abinci
• Ranar 2: Aiki
• Cardio 1
• Circuit A
• Cardio 2
• Da'irar B
• Cardio 3
• Babban
• Ci gaba da Ci Gaba
• Jerin Siyayya na Rana 2
• Bita don

Idan kun taɓa samun wani abin da ya faru da ku, kuna iya mamakin "Shin zai yiwu a rasa nauyi cikin awanni 48?" Gajeriyar amsar ita ce a'a, yana da wuya ku rasa wani nauyi na ainihi cikin kwanaki 2. "Masana sun ba da shawarar matakin lafiya na rasa fam biyu a mako," in ji SiffaMataimakin edita, Mary Anderson. "Lamba ɗaya daidai yake da adadin kuzari 3,500, don haka don rasa fam a cikin kwana biyu, kuna buƙatar cin ƙananan kalori 2,500" - abincin hatsari wanda babu wanda ya isa yayi ƙoƙari.

Duk da haka, yana yiwuwa a fara haɓaka motsa jiki mai kyau da halayen cin abinci a cikin kwanaki biyu kawai, wanda shine hanya mafi kyau don tsalle-fara asarar nauyi. (Mai alaƙa: Nasihun Sauƙaƙan Abinci guda 20 waɗanda ke sa Cin Abincin Lafiya Ya zama Ƙalubale)

Don farawa, yi "shirin kai hari," in ji Harley Pasternak, mashahurin mai ba da horo kuma mahaliccin The 5-Factor Diet. Zana jerin kayan abinci don siyan isassun kayan abinci don ƙananan abinci 5 a rana. Hakanan kuna son tsara lokacin da za ku ci abinci kuma ku yi aiki. Alama komai a cikin kalanda kamar za ku yi alƙawari.

Kuna buƙatar ƙarin ƙarfafawa? Dauki wasu sabbin kayan motsa jiki. Pasternak ya ce "Sabbin takalman wasan motsa jiki na iya ba ku wannan ƙarin turawa don yin aiki," in ji Pasternak."Za su iya yin aiki a matsayin mai haɓakawa tsakanin hankali da jiki don ƙara ƙarfafawa da inganta aikin."

Ko je kantin kayan miya (duba jerin siye -siye a ƙasan shafin) don sinadaran da za ku buƙaci na darajar kwanaki biyu masu zuwa. Lokacin Dawn Jackson Blatner, RD, marubucin Abinci Mai Sauƙi, yana dubawa a kantin kayan miya, rabin abin da keken ta ke cike da shi-dabarun da ke da kyau a cikin na dogon lokaci da na ɗan gajeren lokaci.

Dalilan cin kayan lambu suna da yawa:

1. Kayan lambu suna da kusan adadin kuzari 20 a kowace hidima. Sauran abinci suna da adadin kuzari sau 3 ko 4.
2. Suna da ruwa mai yawa, saboda haka zaku iya jin sun koshi daga cin su.
3. Suna da potassium da yawa a cikinsu, wanda zai iya taimakawa wajen daidaita hawan jini da ruwa a jikinka.

Don madaidaicin lokaci, "Jeka kantin sayar da kayan marmari da za ku iya ci daga tiren veggie," in ji Blatner. "Hakanan, siyan kayan lambu waɗanda zaku iya gasa - zucchinis da squash - kuma ƙara kayan lambu akan duk abin da kuke ci."

Waɗannan motsawa na iya taimakawa sanya ku cikin yanayin tunani mai kyau. Don haka tara kayan abinci da ƙura daga waɗannan takalman gudu-farawar asarar nauyi na awoyi 48 na farawa yanzu.

Rana ta 1: Abinci

Kuskuren asarar nauyi na yau da kullun shine cin ƙananan adadin kuzari, don haka kafin ku fara akan wannan ko wani shirin asarar nauyi, lissafa buƙatun kalori na kanku. Idan ya zo ga kiyaye lafiyar jiki, abin da kuke sha yana ƙidaya gwargwadon abin da kuke ci. Blatner ya ce "Shan ruwa awanni 72 a rana yana da mahimmanci." "A saka tulun ruwa mai kyau a cikin firij. Domin ruwa mai ɗanɗano, za ku iya shawagi sabo da mint a ciki ko kuma a iya sa yankan pears ko innabi a ciki." (Mai alaƙa: Tsarin Abincin Abinci na kwanaki 7 don Rage Nauyi daga 'Babban Mai Rasawa')

Blatner yana ba da shawarar menu na gaba don ƙona kanku cikin yini.

Breakfast: Nutty Oatmeal tare da Tuffa (kusan adadin kuzari 300)

• 1/2 kofin busassun hatsi mai sauri
• 1/2 kofin madara soya na asali
• 1 teaspoon gyada
• 1 ƙaramin yankakken apple

Don karin kumallo, gwada oatmeal mai zafi da aka soya a madarar soya sannan a ɗora shi da ɗan tuffa. Idan kun farka da yunwa, wannan yakamata ya riƙe ku har zuwa lokacin abincin rana. Blatner ya ce "[Apples] suna cikawa saboda suna kashi 85 na ruwa kuma suna da gram 4.5 na fiber." Kuma ga waɗanda ke damuwa game da cholesterol, kuna cikin sa'a. "Oatmeal wani nau'in hatsi ne wanda zai iya taimakawa wajen daidaita matakan cholesterol tare da wani fili da ya ƙunshi mai suna beta-glucan," in ji ta.

Abincin rana: Fresh Tumatir & Wake Cushe Pita (kimanin adadin kuzari 400)

• 1 matsakaici duka alkama pita
• 1/2 kofin farin wake gwangwani
• 1 kofin yankakken tumatir
• 2 yankakken sabo ne Basil cokali
• 2 tablespoons vinaigrette miya

Sanya pita na alkama gaba ɗaya tare da wake, tumatir, da basil, sannan ku yi ado da vinaigrette. Dukan pita na alkama yana da ƙarancin kitse mai ƙima, mai yawa a cikin fiber na abinci, kuma babu cholesterol. Duk abin da za ku ci a cikin pita yana da lafiya kuma, musamman farin wake. Blatner ya ce "Wake babbar tushen furotin na shuka, fiber, baƙin ƙarfe, potassium, da zinc."

Abun ciye-ciye: Yogurt & zuma (kimanin adadin kuzari 100)

• 1/2 kofin yogurt mara nauyi
• 1 teaspoon zuma

Ba wai kawai yogurt cike da furotin ba, har ma ya ƙunshi tsarin rigakafi masu haɓaka kyawawan ƙwayoyin cuta da ake kira probiotics. Lokacin da kuka ƙara zuma a cikin yogurt, zai ciyar da ƙwayoyin cuta masu kyau a cikin yogurt kuma ya sa ƙwayoyin su yi ƙarfi, in ji Blatner. "Bugu da ƙari, yana da kyau ka ƙara zaƙi naka a cikin yoghurt mara kyau maimakon siyan shi wanda aka riga aka yi da shi saboda za ka iya sarrafa adadin." (Mai dangantaka: Fa'idodin Kiwon Lafiya na Yogurt 12 waɗanda ke Nuna Ƙarfin Abincin ta)

Abincin dare: Salmon tare da Quinoa da Broccoli (kusan adadin kuzari 400)

• 3 oganci gasassun salmon
• 1 kofin yankakken broccoli florets
• 1 teaspoon Pine kwayoyi
• 1 ruwan lemun tsami
• 3/4 kofin dafaffen quinoa

Za ku ƙoshi a kan wannan abincin. Gurasar salmon tana da wadataccen abinci mai gina jiki, ƙarancin kitse mai cike da kitse, kuma an haɗa shi da kitse na omega-3. Kuma ba za ku iya yin kuskure ba tare da broccoli - kayan lambu ana yin su a matsayin abinci mai yaki da ciwon daji, mai arziki a cikin bitamin A da C, da kuma kyakkyawan tushen calcium, iron, da magnesium. Amma game da quinoa, "ya ƙunshi ɗaya daga cikin mafi girman adadin furotin na dukan hatsi," in ji Blatner. Don haka kasuwanci daga farar shinkafa - musanya ce ta cancanci matsala.

Don haka ina kwakwalwan kwamfuta, kukis, alewa, ice cream, da barasa suka shiga, kuna tambaya? "Babu inda," in ji Blatner. Manufar ita ce a shiga gabaɗaya akan sake saitin kwana biyu, in ji ta. "Duk da haka, mutane na dogon lokaci ba lallai bane suyi tunanin cewa wannan abincin na kwana biyu shine yadda yakamata su kasance har abada."

Rana ta 1: motsa jiki

Idan kai mutum ne na motsa jiki na safe, ci gaba da lace bayan karin kumallo. Koyaya, idan kun kasance mafi yawan motsa jiki na rana ko bayan abincin dare, jin daɗin yin aiki lokacin da kuka fi dacewa. Ramona Braganza, wanda ya yi aiki tare da Jessica Alba, ya ce "Labari ne game da yin al'ada kuma ya shafi yawan motsa jiki." "Ka tsara shi kuma ka rubuta shi a cikin jaridarka, idan ba ka da kuzari da safe biyar a jere, to sai ka canza shi."

Dabarar samun tsokar tsoka shine haɗa haɗin horo tare da cardio, wanda shine ainihin abin da zaku yi tare da shirin Braganza na 3-2-1 (sassan cardio 3, sassan kewaye 2, da sashi na 1).

"Gwada kada ku yi hutu. Tura ta cikin ƙonawa," in ji Braganza. "Amma idan dole ne ku daina, to ku ɗan tsaya kaɗan sannan ku ci gaba." Ta ba da shawarar yin aiki da kashi 75 cikin ɗari na ƙimar zuciyar ku. (Kuna iya gano menene ƙimar bugun zuciyar ku ta hanyar rage shekarun ku daga 226, sannan ku ninka wannan lambar da 0.75 don samun adadin ku.) Idan kun zaɓi madaidaicin nauyi, yakamata ku ji ƙonawa a cikin reps 5 na ƙarshe, in ji ta .

Duk shirin yakamata ya ɗauki awa ɗaya kuma zai ƙone kusan adadin kuzari 300. Idan kuna son ƙara ƙonawa, ƙara lokacin cardio daga mintuna 7 zuwa 10, kuma maimaita Circuit A da B sau uku.

Cardio 1

A. Dumi ta hanyar gudu na mintuna 2.

B. Jirgin tazara na mintuna 3 zuwa 5. Ƙara ƙarfin ta ko dai yin tsalle a kan karkata ko ta hanyar haɓaka saurin.

Circuit A

1. Turawa

A. Miƙa hannu zuwa faɗin kafada baya kuma ƙara kafafu, daidaita kan yatsun kafa.

B. Tsayawa baya madaidaiciya, ƙananan jiki ƙasa, sannan tura baya sama zuwa matsayi na farawa.

Yi 20 reps.

Ƙasa ƙasa: Rage gwiwoyi a ƙasa don tallafi.

2. Hawan kafa

A. Ka kwanta a gefe ɗaya ka miƙa kafafu kai tsaye.

B. Ɗaga ƙafar saman, sa'an nan kuma rage shi zuwa cikin ƴan inci kaɗan na-amma kada ku taɓa-ƙafar ƙasa.

Yi bugun jini 20 a gefe ɗaya, sannan canzawa.

Tabbatar da tsari daidai ne; durƙusar da jikin gaba kadan kuma kada ku bari saman hip ya koma baya. Wannan aikin zai yi aiki da cinya na waje.

3. Tsotsar kujera

A. Zauna a gefen kujera tare da ƙafafu tare kuma a ɗora ƙasa. Sanya hannu a gefen kujera a kowane gefen cinyoyin.

B. Lanƙwasa gwiwar gwiwar digiri 90 kuma ƙasan jiki zuwa ƙasa.

C. Daidaita hannaye don ɗaga jiki baya zuwa wurin farawa.

Yi 20 reps.

4. Maimaita matakai 1-3.

Cardio 2

A. Tsalle igiya na tsawon mintuna 7.

Da'irar B

1. Kirji da Dumbbells

A. Zauna a kan benci mai karkata, riƙe matsakaicin nauyi zuwa kusan kafada sannan ku jingina da benci. Tabbatar cewa dumbbells suna cikin layi tare da bangarorin kirji kuma babba na ƙarƙashin dumbbells.

B. Ƙara dumbbells sama.

C. Ƙananan hannaye baya zuwa matsayin asali.

Yi 20 reps. Sabbin wakilai 5 na ƙarshe yakamata su ji ƙalubale.

2. Tafiya

A. Tsaya tare da faɗin ƙafar ƙafa.

B. Lunge na dama a gaba, lanƙwasa gwiwa ta hagu zuwa kusan 1 inch sama da bene kuma tare da gwiwa ta dama ta lanƙwasa a kusurwar digiri 90 kai tsaye sama da idon kafa.

C. Tsayawa nauyi a cikin sheqa don guje wa jingina gaba, tura ƙasa da ƙafar hagu da huhu na hagu a gaba.

Yi huhu 20 na tafiya.

Sikeli sama: Yi zurfi ta hanyar karkata zuwa cikin jagorar kafa da taɓa ƙasa da hannu biyu.

3. Ƙarin Triceps

A. Ku kwanta a kan benci, kuna riƙe dumbbells 5 zuwa 10 a kowane hannu.

B. Fara da hannayen hannu zuwa rufi.

C. Lanƙwasa a gwiwar hannu da kuma ɗaga tafukan hannu suna fuskantar ciki, ƙananan dumbbells zuwa kunnuwa.

Yi 20 reps.

4. breakauki hutu na daƙiƙa 30, sannan sake maimaita da'irar B.

Cardio 3

A. Jirgin tazara na mintuna 7. Ƙara ƙarfin ta ko dai yin tsalle a kan karkata ko ta hanyar haɓaka saurin da kiyaye shi a hankali.

Babban

1. Ciwon Biyu

A. Kwance fuska da ƙafa biyu daga ƙasa.

B. Rike gwiwar hannu a bayan kai, sannan ku yi kwangilar jiki a cikin kwallo har sai gwiwar hannu ta taba gwiwoyi.

Yi 20 crunches.

2. Karkatar Keke

A. Kwance fuska. Madadin taɓa kowane gwiwar hannu zuwa gaban gwiwa (watau, gwiwar hannu ta dama zuwa gwiwa ta hagu, da kuma akasin haka) yayin ɗaga cikin ɓacin rai.

Yi 20 crunches.

3. Hawan Kafa

A. Kwantar da fuska da hannaye a ƙarƙashin gindi.

B. Legsauke kafafu zuwa saman rufi, sannan ku kawo su ƙasa har sai sun kusan taɓa bene.

Yi maimaita 20 a kowane gefe.

4. Tafi

A. Ku shiga cikin durƙusa kuma ku yi ƙarfin gwiwa a ƙasa tare da gwiwar hannu da hannayen ku. Miƙa kafafu kai tsaye don daidaitawa akan yatsun kafa da yatsun hannu.

Riƙe wannan matsayin plank na 20 zuwa 30 seconds (aiki har zuwa cikakken minti ɗaya).

5. Maimaita matakai 1-4.

Ranar 2: Abinci

Abincin karin kumallo: Almond Toast tare da Blueberries (kusan adadin kuzari 300)

• Yankakken gurasar alkama da aka toashe guda 2
• 1 teaspoon man shanu almond
• 1 kofin sabo blueberries

Yada man shanu na almond akan toast, kuma ku ci tare da gefen blueberries. Ba wai kawai blueberries suna da ƙananan adadin kuzari ba, amma kuma suna da kyakkyawan tushen fiber kuma suna da wadata a bitamin C. Plus, launin shuɗi ya fito ne daga antioxidant anthocyanin, wanda zai iya kare kariya daga cututtuka irin su cutar Alzheimer, ciwon daji, da zuciya. cuta, in ji Blatner.

Abincin rana: Salatin Alayyahu (kusan adadin kuzari 400)

• 2 kofuna na alayyafo
• 1 babban kwai da aka tafasa, yankakken
• 1 matsakaici gasa dankalin turawa, yankakken
• 1 kofin karas, yankakken
• 2 teaspoons vinaigrette salatin miya
• Ƙara yankakken sinadaran zuwa alayyafo kuma a jefa tare da miya.

Manta dusar ƙanƙara ko salatin romaine. "Spinach kore ne mai ganye, kuma waɗannan sun ƙunshi nau'ikan antioxidants guda uku masu ƙarfi da ake kira ACE-bitamin A, C, da E-masu gina jini kamar baƙin ƙarfe da bitamin K, da masu gina kashi kamar calcium da magnesium," in ji Blatner.

Har zuwa sinadaran salati, ƙwai kyakkyawan tushen furotin wanda har yanzu yana da ƙarancin kitse, wanda ke sa su zama masu kyau don gina tsoka yayin da kuke rasa nauyi. Samun furotin a kowane abinci zai taimaka ci gaba da haɓaka metabolism yayin da jikin ku ke ƙone mai. Kuma kada ku jefa yolk daga cikin kwai da aka dafa, ko dai; yana da wadata a bitamin D, wanda ke yaƙar cututtuka kamar ciwon daji da ciwon sukari.

Abun ciye -ciye: Celery tare da Butter Sunflower (kusan adadin kuzari 100)

• 1 tablespoon sunflower man shanu
• 2 matsakaici seleri stalks

Ji daɗin yada seleri tare da man shanu sunflower, wanda ke da karin bitamin E fiye da man gyada.

Abincin dare: Kaza kayan lambu Stir-Fry tare da Brown Rice (kimanin adadin kuzari 400)

• 1/2 kofin dafa shinkafa launin ruwan kasa
• 3 ozaji gasasshen nono kaza, yankakken
• 1 tablespoon yankakken almonds
• 1 teaspoon sabo ne cilantro, yankakken
• 1 kofin cakuda kayan lambu
• Babban kaza tare da almonds da cilantro. Ku ci tare da gefen shinkafa da kayan lambu masu gauraye.

A matsayin dukan hatsi, shinkafa mai launin ruwan kasa tana cike da sauƙin narkewa. Har ila yau, idan aka kwatanta da busassun hatsi kamar masu fashewa, shinkafar launin ruwan kasa ta ƙunshi yawancin ruwa don haka zai sa ku ji daɗi, in ji Blatner. (Mai alaƙa: Asarar Fam 10 a cikin Tsarin Abinci na Watan (Waɗanda Za ku so A bi)

Ranar 2: Aiki

Cardio 1

A. Warme up by jogging na mintuna 2.

B. Jirgin tazara na mintuna 3 zuwa 5. Ƙara ƙarfin ta ko dai yin tsalle a kan karkata ko ta hanyar haɓaka saurin da kiyaye shi a hankali.

Circuit A

1. Rigunan Dumbbell

A. Sanya gwiwa da hannun hagu akan benci.

B. Riƙe nauyin kilo 12 a kowane hannu (yi amfani da ƙananan nauyi idan wannan yayi nauyi), miƙa hannun dama kai tsaye ƙasa don haka dumbbell yana rataye a ƙarƙashin kafada.

C. Ja hannayenku kai tsaye, ajiye gwiwar hannu kusa da gefe.

Yi 20 reps.

2. Kwance

A. Tsaya tsayi tare da faɗin ƙafafu a baya.

B. Zama yayi kamar zaune akan kujera.

Yi 20 reps.

Tabbatar kuna jin sa a cikin diddige ku don kuyi aiki a bayan ƙafafun ku. Riƙe nauyin kilo 8 a cikin hannayenku idan squats sun yi sauƙi.

3. Biceps Curls

A. Tsaya tare da faɗin ƙafar ƙafa.

B. Rike dumbbells na fam 5 a kowane hannu, karkatar da ma'aunin nauyi zuwa kafadu.

Yi 20 reps.

4. Maimaita matakai 1-3.

Cardio 2

A. Tsallake igiya na mintuna 7.

Da'irar B

1. Reverse Flye

A. Mataki gaba da kafa ɗaya da jingina gaba kadan, ajiye kai a madaidaiciyar layi tare da kwatangwalo da sanya idanu a ƙasa.

B. Fara da nauyin kilo 5 a kowane hannu, tare da dabino suna fuskantar jiki.

C. Armsaga hannu zuwa tsayin kafada.

D. Ƙasa hannu har sai hannaye suna ƙasa da ƙirji.

Yi 20 reps.

Tukwici: Rike hannayen ku kadan ta hanyar yin kamar kun rungumi itace.

2. Matakai

A. Fara da ƙafar dama akan benci da ƙafar hagu a ƙasa.

B. Haura kan benci, daidaita madaidaicin kafa.

C. Taɓa benci da ƙafar hagu, sannan nan da nan ku dawo da ƙafar hagu zuwa ƙasa.

Tsayawa ƙafar dama akan benci, ci gaba don reps 20. Canja bangarorin; Maimaita.

3. Tashi kafada ta gefe

A. Tsaya tsayi tare da dumbbells 5-pound a kowane hannu a tarnaƙi.

B. Taga hannaye ta gefe zuwa tsayin kafada.

C. Ƙananan makamai sun koma ƙasa.

Yi 20 reps.

4. Maimaita matakai 1-3.

Cardio 3

A. Jirgin tazara na mintuna 7. Ƙara ƙarfin ta ko dai yin tsalle a kan karkata ko ta hanyar haɓaka saurin da kiyaye shi a hankali.

Babban

1. Ciwon Biyu

A. Karyar fuska, farawa da ƙafafu biyu daga ƙasa.

B. Rike gwiwar hannu a bayan kai, sannan ku yi kwangilar jiki a cikin kwallo har sai gwiwar hannu ta taba gwiwoyi.

Yi 20 crunches.

2. Keken Juya

A. Kwance fuska. Madadin taɓa kowane gwiwar hannu zuwa gwiwa na gaba (watau, gwiwar hannu ta dama zuwa gwiwa ta hagu, da kuma akasin haka) yayin ɗaga cikin ɓacin rai.

Yi 20 crunches.

3. Hawan Kafa

A. Ku kwanta a gefe ɗaya kuma ku shimfiɗa ƙafafu madaidaiciya.

B. Theaga ƙafar sama, sannan ƙasa da ita zuwa tsakanin inchesan inci na - amma ba ta taɓawa ba - ƙasan ƙasan.

Yi bugun jini 20 a gefe ɗaya, sannan canzawa.

4. Tafi

A. Shiga cikin durƙusawa da ƙarfafa takalmin katako a ƙasa tare da yatsun hannu da yatsun hannu. Miƙa kafafu kai tsaye don daidaitawa akan yatsun kafa da yatsun hannu.

Riƙe wannan matsayi na tsawon daƙiƙa 20 zuwa 30 (aiki har zuwa cikakken minti).

5. Maimaita matakai 1-4.

Ci gaba da Ci Gaba

Idan kun yi nisa, dama za ku ci gaba da yin aiki. Braganza ya ba da shawarar yin motsa jiki na kwana uku a mako, yana canzawa tare da mintuna 30 zuwa 40 na madaidaiciyar cardio kowace rana (za ku sami hutu kwana ɗaya kowane mako).

Amma wannan na yau da kullun zai yi kyau kawai na makonni 4 zuwa 6. Bayan haka, dole ne ku yi gyare -gyare ga tsarin yau da kullun don ganin duk canje -canjen da aka sani. A matsayin halittu na al'ada, muna son yin irin wannan motsa jiki – amma idan kuna ƙoƙarin rage nauyi, ƙoƙarinku ba zai yi aiki ba. Braganza ya ce "Wannan shi ake kira ka'idar daidaitawa." "Akwai bukatar samun iri-iri a cikin atisayen da kuke yi. Za ku iya yin sassan jiki iri daya amma ku koya musu sabbin motsa jiki."

(Masu Alaka: Dalilai 6 masu banƙyama da ba za ku rage nauyi ba)

Wani lokaci ɗaukar abokin wasan motsa jiki na iya taimaka muku kasancewa cikin shirin na dogon lokaci. Wata hanyar da za ku iya haɓaka ayyukanku na yau da kullun shine ku guje wa motsa jiki gaba ɗaya kuma kawai ku fita waje. Braganza ya ba da shawarar "Yi yawo da bin diddigin yadda kuke tafiya da pedometer. Ko yin wasa da yaranku ko karnuka." Har ila yau, shiga cikin wasu wasanni-keke, yawo, ko hawan dutse, alal misali-wata babbar hanya ce ta ci gaba da aiki. Nemo wani abu da kuke son yi kuma ci gaba da yin shi.

Duk abin da kuke yi, tabbatar kun rubuta halayen abincin ku da ayyukan motsa jiki. Blatner ya ce idan kun lura da abin da kuke ci, to za ku rasa nauyi ninki biyu.

Blatner ya ce "Ina tsammanin akwai matuƙar darajar yin tsalle tsalle don kanku. Dalili na ɗaya da ya sa mutane ba sa tsayawa kan tsari shi ne saboda ba sa ganin sakamakon da sauri." Yin wani abu makamancin wannan na sati ɗaya zai sa ku ƙara haɓaka halaye masu koshin lafiya a rayuwar ku.

Jerin Siyayya na Rana 2

• Bushe bushe hatsi
• Asalin madara
• Gyada
• 1 karamin apple
• 1 pita alkama gabaki ɗaya matsakaiciyar girma
• 1 gwangwani na farin wake
• Tumatir
• Basil sabo
• Yogurt mai ƙarancin mai
• zuma
• 3 ounce gasasshen salmon
• Broccoli florets, yankakken
• Pine kwayoyi
• 1 lemo
• Quinoa
• Gurasa na gurasar alkama
• Almond man shanu
• Carton na sabo ne blueberries
• 1 jakar alayyafo
• 1 kwai
• 1 matsakaici gasa dankali
• Karas
• Kwalban salatin vinaigrette
• Man shanu sunflower
• 2 matsakaici seleri stalks
• 1 karamar buhun shinkafa mai ruwan kasa
• 3 ozaji gasasshen nono kaza
• Yankan almonds
• Fresh cilantro
• Buhun 1 na medley kayan lambu mai daskarewa

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