Tsarin Abincin Abincin ku na Bayan-karshen mako

Wadatacce

• Kowace rana
• Litinin
• Talata
• Laraba
• Alhamis
• Bita don

Ana nufin karshen mako don annashuwa-kuma, ga mutane da yawa, shakatawa da abincin su, musamman a karshen mako. Tare da sa'a na farin ciki Jumma'a, ranar Asabar, brunch Lahadi, da fina-finai, abincin dare a waje, tafiye-tafiye (sannu, tuki-ta hanyar), da ƙarin jefawa cikin haɗuwa, har ma mai cin abinci mafi koshin lafiya yana da wuya a ci gaba da tafiya.

Abin baƙin ciki duk wannan wuce haddi-a cikin nau'in carbs, mai, gishiri, sukari, da barasa-na iya barin ku jin kumburi, gajiya, yunwa, da laifi. Don haka ku dawo ranar ku ta farko zuwa aiki, ku ba wa jikin ku abin da yake so don taimakawa sake daidaita daidaiton lafiya.

Wannan shirin na kwanaki huɗu yana cike da abinci mai gina jiki mai ɗauke da bitamin, ma'adanai, fiber, da sauran abubuwan gina jiki don daidaita duk abin da ya faru a ƙarshen mako. Ba izinin wucewa ba ne don tafiya gaba ɗaya a ranakun hutu, amma zai taimaka rage tasirin lokacin da kuka wuce shi.

Kowace rana

Ruwa yana da mahimmanci tunda ƙarin gishiri, sukari, da barasa na iya lalata jikin ku. Fara ranar tare da gilashin ruwa mai tsayi ko kofi mai ɗumi na kowane nau'in shayi, sannan ku sha cikin yini, da nufin oza 64 zuwa 100 don fitar da gurɓatattun abubuwa daga ƙarshen mako.

Yi shirin cin abinci sau uku, tare da abincin rana sa'o'i huɗu bayan karin kumallo da abincin dare tsakanin 6 zuwa 7. Mayar da hankali kan abinci mai ƙoshin abinci mai ƙarancin kalori amma mai yawa a cikin bitamin da ma'adanai tunda farashin karshen mako ya zama akasin haka: babban kalori da ƙima -cinci.

Ku ci abincin rana da misalin karfe 4 na yamma. na koren abin sha foda da aka gauraya da ruwa ko santsi. Nemo ɗaya (kamar Greens Plus) mai ɗauke da kayan lambu na teku, probiotics, ciyawa, da enzymes waɗanda zasu taimaka wajen narkewa. Hakanan zaka iya samun abun ciye-ciye gaba ɗaya bayan abincin dare idan kuna jin yunwa.

Aauki sinadarin multivitamin, kuma a kowane cin abinci sai a ɗora kari na 1,000-milligram omega-3, wanda zai taimaka rage kumburin da za a iya haifar da rashin cin abinci. (Yi magana da likitan ku da farko idan kun kasance a kan kowane magunguna tun da omega-3s na iya hulɗa da wasu magunguna.)

Litinin

A kowane cin abinci, raba farantin ku ta yadda rabin furotin ne kuma rabin kayan lambu marasa sitaci ba su da iyaka tunda yawancin abincin karshen mako suna cike da sinadarai masu sarrafawa.

Samfurin Menu

Bayan tashi: Ruwa 10 na ruwan dumi tare da lemo

Karin kumallo: Qwai da alayyafo da tumatir; 8 oci koren shayi

A duk safiya: 24 ounce ruwa

Abincin rana: Salmon avocado salatin tare da ruwan 'ya'yan lemun tsami da man zaitun; 8 oz rooibos shayi

Abincin rana: Koren abin sha mai gauraye da ruwan oza 16

Abincin dare: Gwargwadon abin almond tare da ruwan ruwa, bishiyar asparagus, da barkono mai kararrawa; 8 oganci shayi mai sanyi

Abincin dare: Seleri tare da man shanu na almond; 4 zuwa 8 ounce ruwa

Talata

Kasance tare da shirin Litinin, amma ku ɗan sassauta kaɗan kuma ku haɗa madara da 'ya'yan itace don haɓaka nau'ikan bitamin, ma'adanai, da furotin. Babban ruwa, 'ya'yan itatuwa masu fiber kamar berries, innabi, pears, cantaloupe, zaitun, da avocado zasu taimaka tsabtace hanjin ku kuma dawo da tsarin narkar da abinci akan hanya, yayin da kiwo ya ƙunshi bitamin B, alli, da bitamin D, duk wanda wataƙila kun yi tsalle a ƙarshen mako. Mafi kyawun zaɓuɓɓuka sune kefir, yogurt na Girkanci, cuku gida, cuku mozzarella, cakulan Parmesan, da man shanu, kuma Organic shine mafi kyau. A lokacin cin abinci, cika farantin ku da furotin ɗaya-kwata, 'ya'yan itacen kashi ɗaya cikin huɗu, da rabin kayan marmari marasa ɗaci.

Samfurin Menu

Bayan farkawa: Gilashin shayi na oza 10

Karin kumallo: Cottage cuku ko yoghurt na Girka na fili tare da blueberries, almonds, da flax ko chia tsaba; 8 oganci ruwa tare da yanki orange

A duk safiya: Ruwa 24 na ruwa tare da kokwamba da sage ko kowane haɗin ganye

Abincin rana: Miyan kayan lambu tare da salatin tuna, yankakken kokwamba, da zaituni; 8 ociji kankara rooibos shayi

Abincin rana: Koren abin sha mai gauraye da ruwan oza 16

Abincin dare: Gasasshen turkey, barkono kararrawa, naman kaza, da tumatir shish kebab tare da bok choy da farin kabeji mash; Ruwa 8 na ruwa da lemo

Abincin dare: Karas da humus; 4 zuwa 8 ounce ruwa

Laraba

A yau za ku iya ƙara sitaci masu lafiya, irin su legumes, shinkafa launin ruwan kasa, da dankali mai daɗi, a lokacin abinci, amma ku tsaya ga girman adadin rabin kofin. Ya kamata farantin ku ya zama furotin ɗaya-kwata, sitaci ɗaya da huɗu, da rabin kayan marmari marasa ɗaci.

Samfurin Menu

Bayan farkawa: 10 ociji oolong shayi

Karin kumallo: Kyafaffen kifi tare da yankakken tumatir, avocado, da albasa; 8 oganci ruwa

A duk safiya: 24 ounce ruwa mai ɗanɗanon rasberi mara daɗi mara daɗi

Abincin rana: Burger naman sa da aka ciyar da ciyawa (babu bun) tare da soyayyen dankalin turawa mai gasa tare da mustard da salatin gefen; Ruwa 8 na ruwan dumi tare da lemo

Abincin rana: Koren abin sha foda wanda aka gauraya shi da ruwan oza 16

Abincin dare: Gasa lemun tsami kaza da broccoli da shinkafa launin ruwan kasa; 8 ounce farin shayi

Abincin dare: Sunflower tsaba da kwayoyi; Ruwa 4 zuwa 8 na ruwa

Alhamis

Yau ya kamata ya zama ranar "tafi haske" a shirye-shiryen karshen mako. Idan kun san za ku jefa tawul a kan cin abinci lafiya cikin 'yan kwanaki masu zuwa, ku bi shirin Litinin (furotin da kayan marmari marasa sitaci). Idan karshen mako ba zai yi kyau sosai ba, tsaya tare da jagororin Talata ko Laraba. Wannan zai ba ku mahimman abubuwan don farawa a kan daidaita fitar da abincinku mara daidaituwa mai zuwa.

Samfurin Menu

Bayan tashi: 16 ounce ruwa mara dadi mara dadi

Karin kumallo: Man gyada ko guacamole seleri jiragen ruwa; 8 oz na ganye shayi

A duk safiya: Ruwa 24 na ruwa da lemo

Abincin rana: Salatin Turkiyya tare da miyar lentil; 8 oz na ruwa

Abincin rana: Koren abin sha mai gauraye da ruwan oza 16

Abincin dare: Halibut tare da alayyahu alayyahu da gasa itacen kirfa; 8 ounce shayi mai sanyi

Abincin dare: Yogurt Girkanci tare da goro; 4 zuwa 8 oganci ruwan daɗin strawberry

Bita don