Tsarin Abincinku na Kwanaki 5, Duba-Kyakkyawan-tsirara

Wadatacce

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Ko kuna cin abincin dare ko kuna sha tare da 'yan matan ku, Ranar soyayya rana ce da duk mata suke so su ji-kuma su duba-mafi kyawun su. Idan kun kasance kuna tsallake wasan motsa jiki kwanan nan, duk bege ba ya ɓace! Kasancewa kan mafi kyawun ɗabi'un ku na sati na ƙarshe na iya haifar da duk bambanci a cikin daidaita cikin ku da kuma inganta tsokar ku da sauri.

Mun juya zuwa ga Franci Cohen, mai ba da horo na sirri, ƙwararren masanin abinci mai gina jiki, likitan motsa jiki, kuma wanda ya kafa Fuel Fitness a Brooklyn, don tsarin abinci mai gina jiki da motsa jiki don taimaka muku haɓaka da slim a cikin kwanaki biyar kawai. Kowace rana yana nuna abinci bakwai zuwa tara (wanda aka ƙaddara a matsayin M1, M2, da dai sauransu), duk tare da abincin da ke nuna ƙaramin fa'ida ta rayuwa wanda ba kawai yana ƙara ƙona kalori a wannan makon ba, amma ci gaba da haɓaka metabolism lokacin da kuka sake komawa cikin cin abinci na yau da kullun. Kuna iya shan kofi a duk sati, amma ku tsallake sukari kuma ku tsaya akan madarar madara idan ba ku son baƙar fata. Kuma kar a manta a sha akalla oz 32 na ruwa kowace rana. (Yana ɗaya daga cikin Hanyoyinmu 10 don Rage nauyi ba tare da Kokarinsa ba.)

Bi tsare-tsaren abinci da shawarwarin motsa jiki da ke ƙasa don ganin mafi kyawun ku a cikin duk abin da kuke-ko ba ku sa wannan Ranar soyayya. (Ana buƙatar shawarwari kan abin da da ƙyar za a sa? Gwada waɗannan Kyaututtukan Kyawawan: Launin Jima'i na Lokacin.)

Rana ta 1

Yi hankali game da cin ƙananan rabo akai-akai don rage girman ciki gaba ɗaya, wanda zai iya taimaka maka ci gaba da cika tsawon lokaci tare da ƙarancin abinci, da kiyaye matakan sukari na jini.

Shirin Abinci:

M1: 1/2 oatmeal pancakes girke-girke (Haɗa 1/2 kofin tsofaffin hatsi, farar kwai 3, ayaba mashed, da kirfa 1/2. A fesa kwanon rufi tare da feshin dafa abinci a zuba cakuda pancake a cikin cokali, juya idan sun fara kumfa. Raba cikin rabi don yanzu, da rabi don M4.) Manyan pancakes tare da raspberries 8.

M2: 1 koren apple tare da 2 tablespoons a sarari, yogurt Girkanci mara nauyi

M3: Turkiyya ta lulluɓe: Sanya manyan koren ganye 3 a ƙasa daban -daban kamar kunsa. A kan kowane, yada balsamic aioli (wanda aka yi daga balsamic vinegar, Dijon mustard, lowfat green mayo, gishiri, barkono). Top tare da 1/4 laban sabo na nono na turkey (ba nama mai cin nama ba), karas 2 da aka yayyafa, da 1/4 kofin dandelion ganye, raba daidai tsakanin ukun. Mirgine sama kamar kunsa. Recipe yana ba da fakitoci 3.

M4: 1/2 girke -girke pancake oatmeal da pear

M5: raw almonds 6 da madara madara 1

M6: Gasasshen ƙirjin kaji 4 ounce, cubed, da jefawa a kan salatin Isra'ila mai kunshe da cucumbers 3 na Isra'ila diced, diced barkono ja 1, ruwan 'ya'yan itace na 1 dukan lemun tsami, da 1/4 kofin yankakken faski. Season tare da cumin da ɗigon gishiri idan ana so.

M7: 4 oz na ruwan zafi tare da lemun tsami, da kwano na danyen arugula 1 kofi don abincin dare mai kyau.

Motsa jiki: Awa daya na wasan dambe (Take a class, ko gwada Killer Kickboxing Workout da Kickboxing for Killer Abs.)

Rana ta 2

Saurari jikin ku: Ana aika wani mai ba da magani mai suna CCK (cholesystokinene) daga ciki zuwa kwakwalwa don yin rajistar cewa kun cika, amma yana ɗaukar kusan mintuna 20 kafin a aika wannan sakon. Ku ci a hankali don ba wa jikin ku isasshen lokaci don gane cewa ya cika kuma ya cece ku dubban adadin kuzari.

Shirin Abinci:

M1: 3 Cizon Gizo-gizo (Haɗa tare 1 kofi na hatsi mai tsufa, 2/3 toasted flacon kwakwar, 1/2 kofin man shanu, 1/2 kofin flaxseed abinci, 1/2 kofin duhu cakulan cacao nibs, 1/4 agave ko zuma, tsantsar vanilla cokali 1 zuwa 2, a rufe a saka a fridge na tsawon awa daya, sai a mirgine a cikin kwalluna.

M2: 1/2 kofin toasted dukan hatsi hatsi hatsi tare da 1/2 kofin skim madara, da 3 strawberries

M3: 1 kofin cantaloupe cubed tare da ɗanyen goro 3 da ɗanyen almond 3

M4: Gasasshen hatsi na turanci gabaɗaya, tare da omelet ɗin da aka yi da farar kwai 3 da 1/2 kofi sabo ne ganyen alayyafo.

M5: 1 mutum zai iya farar tuna tuna a cikin ruwa gauraye da 1/2 kofin shredded purple kabeji, 1/4 kofin shredded karas, Lowfat mayo, da Dijon mustard.

M6: Cizon gizo-gizo 2 da karamin koren apple

M7: Gasasshen kifi 4 oza a kan kofuna 2 wasabi slaw (haɗa jakan shredded farin kabeji/cole slaw mix tare da mayo lowfat da wasabi mayo kamar yadda ake so)

M8: 1 jan barkono 1 da ruwan zafi 1 kofi tare da ruwan 'ya'yan lemun tsami 1/2 da ɗumbin barkono cayenne

Motsa jiki: Da'irar tuƙi na sa'a ɗaya (Gwada ɗaya daga cikin waɗannan Shirye-shiryen Kona Fat 4 don Kayar da Ƙunƙarar Treadmill.)

Rana ta 3

Kwana uku a ciki, wataƙila kun riga kun ji daban-komai daga ciwon kai na ciwon sukari zuwa jin daɗi, lafiya. Ajiye alamar alama game da yadda kuzari, ɓarna, jin zafi ko rashin jin daɗi kuke ji bayan wasu abinci ko cikin yini. Wannan zai zo da amfani gaba da hanya!

Shirin Abinci:

M1: 1 kore apple

M2: 2 tablespoons a sarari, yogurt na Girkanci mai ƙarancin mai tare da teaspoons 2 Fiber One hatsi, 1/4 kofin blueberries, da 1/4 kofin raspberries

M3: 1 clementine da 1 dafaffen kwai

M4: Salatin da aka yi daga 1/2 kofin faski da 1/2 kofin dandelion ganye tare da ruwan 'ya'yan lemun tsami 1

M5: 1 dafaffen kwai mai kauri tare da miyar minestrone kofi kofi 1 bisa cokali 2 dafaffen taliya ditalini. (Puree 6 tumatir tumatir da gauraya tare da oza 32 na kayan lambu mai ƙarancin sodium don kayan ku.Sauté 3 sabo leek, karas 3 da seleri 3, duk diced don gindin ku. Haɗa kuma ƙara kunnuwa 3 sabbin masara mai ɗumbin yawa sun kaɗe cob, kofuna 3 na alayyahu na jariri, gwangwani 1 na wake canelini, ya bushe ya kuma kurkure, wasu sabbin cokali 1 na oregano da cokali biyu na basil. Recipe yana ba da sabis 4.)

M6: Haɗa tare 1 kofin yankakken, dafaffen kaza, 1 cikakke avocado diced, 1/2 kofin Panko flakes, 1 tafarnuwa tafarnuwa, 2 teaspoon sabo yankakken cilantro, da gishiri/barkono dandana. Samar da patties 5 daga wannan cakuda da gasa (mafi kyawun matsakaici, ba a yi kyau ba). Har ila yau gasa 2 portabella naman kaza. Sandwich daya dafaffen patty tsakanin manyan buhunan hular portabella guda biyu, tare da latas romaine.

M7: 2 Fiber One yana magani (narke jakar 2/3 na cakulan cakulan mai daɗi, saro a cikin jakar fiber ɗaya hatsi ɗaya, ƙara gwangwani 1/4. Cokali ɗaya bayan ɗaya akan farantin yin burodi da aka lulluɓe da takardar kakin da daskarewa! samar da magunguna 26.)

Motsa jiki: Sa'a ɗaya na hawan keke na cikin gida (Ba ku da aji da za ku je? Yi wannan Juya zuwa Tsarin motsa jiki na Slim!)

Rana ta 4

Lokaci don ninka motsa jiki! Zai zama ƙalubale don yin juzu'i tare da jadawalin ku, amma shine mabuɗin don ƙyale ɗan zamba da ɓarna a ƙarshen mako (kamar cakulan V-Day!). Ayyukan motsa jiki a yau da gobe suna da matukar tsanani don taimakawa jikin ku ya zana fiye da yadda aka saba daga glycogen da aka adana, yana barin jiki ya yi niyya da kuma kawar da shagunan mai a lokacin har ma da sa'o'i bayan motsa jiki. Abincin da ke kan shirin ku zai kasance da wannan ka'idar a zuciya.

Shirin Abinci:

M1: 1 Fiber One yana bi da kofi na kofi (cikakken maganin kafeyin)

M2: Yanke ayaba cikin yanka 10. A sha cokali 3 na man gyada a raba daidai gwargwado a kan kowane yanki. Daskare a kan burodin da aka yi da takarda da kakin zuma. Ku ci 3 don wannan abincin

M3: 1/2 pancake oatmeal (girke -girke iri ɗaya kamar Ranar 1) da 1/4 kofin raspberries

M4: jan barkono 1, kokwamba 1, karas 1, kwai mai tauri

M5: 1/2 pancake oatmeal tare da innabi 1/2

M6: Miyan kofuna 1.5 ( girke-girke na jiya) tare da gasasshen ƙirjin kajin oza 2 a cikin miya.

M7: Kofuna 2 gauraye ganyaye tare da gasasshen ƙirjin kaji 2 oza, yankan strawberries 3 a cikin salatin, da yankakken ɗanyen almond 6. Dress salatin tare da miya avocado cokali 2 (1 avocado, kadan ƙasa da 1/4 kofin karin budurwa man zaitun, 1/4 kofin ruwa, 1/4 kofin faski, tafarnuwa 1, ruwan 'ya'yan lemun tsami 1/2, teaspoon 1 agave nectar, gishiri da barkono dandana).

M8: 1 kofin ruwan zafi da teaspoon 1 na ruwan lemun tsami 1 da ɗanyen barkono cayenne

Motsa jiki: Ayyukan HIIT na awa ɗaya (Mun dogara da HIIT Workout the Indianapolis Colts Cheerleaders S ran By.)

Rana ta 5

Ku ci ɗan ƙaramin furotin a kowane abinci - nitrogen a cikin furotin yana taimaka muku rasa nauyin ruwa, kuma jikin ku ya yi aiki tuƙuru don narkar da furotin idan aka kwatanta da carbs da fats (kuma ƙarin aiki yana nufin ƙarin ƙona calories!).

Shirin Abinci:

M1: 1 yanki dukan hatsi, gurasa mai ƙarancin kalori gasa tare da 1 cokali mai ƙananan man gyada da 1/2 koren apple sliced

M2: ayaba 1/2 da danyen almond guda 6

M3: 1 madara mai tsami-tsami mai tsini da barkonon barkono 1

M4: 1 mutum na iya fara tuna tuna a cikin ruwa, ɗan Dijon mustard, da sandunan seleri 2

M5: 1/2 kofin tsoffin hatsin hatsi da aka yi tare da madara madara 1/2, kirfa kamar yadda ake so, da 1/2 teaspoon agave

M6: Gasasshen nama na tuna 4 ounce tare da 1/2 kofin tururi broccoli, da salatin kofuna 2 gauraye ganye tare da 1/4 kofin ja jajayen beets steamed kuma finely sliced. Dress salad tare da cakuda balsamic vinegar, karin budurwa man zaitun, da Dijon mustard.

M7: 1 kofin ruhun nana

Motsa jiki: Bootcamp cardio na awa ɗaya (Muna son wannan Barry's Bootcamp-Inspired Abs, Butt, and Core Workout.)

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