Le Fuafuaga Taumafa 7-Taumafa mo le Faʻamama o le Pauna mai 'Le Sili Lautele'

Anotusi

• 7-Aso Taumafa Fuafuaga mo le Faʻamama o le Pauna
• Aso Gafua
• Aso Lua
• Aso Lulu
• Aso Tofi
• Aso Faralie
• Aso Tonaʻi
• Aso Sa
• Iloilo mo

Tusa lava pe e te manaʻo e faʻalogo i lenei: E te le manaʻomia e faʻaalu le pauna. Le fiafia. Aua le pau le alofa. Le maua le galuega o au miti. Afai e te manaʻo e paʻu le mamafa e maua ai le soifua maloloina? Matagofie. Tau lava o le iloa o le tele o le tino e le o le mea uma lava, ae o mea uma e fuafua ai lou soifua maloloina. Lagona lelei ma le tausiga o lou tino o le sini lea-ma e mafai ona foliga mai o le tele o mea eseese.

Ae afai e te manaʻo e fai ni suiga lelei i au meaʻai pe e te manaʻo e faʻaumatia sina gaʻo, o le tuʻuina atu i se fuafuaga o meaʻai e mafai ona fesoasoani tele.

Ina ia fesoasoani ia te oe e amata,O Le Maliu Sili nutrist Cheryl Forberg, R.D., na fuafuaina lenei fitu-aso taumafataga peleni mo le paʻu o le pauna, e pei lava o le tasi e fesoasoani i le tauva faʻaititia. Faatasi ai ma lenei fuafuaga faigofie e mulimuli ai, e mautinoa e te lagona le faʻafouina ma faʻaitiitia le mamafa (pe a e manaʻo ai!) i se taimi vave. (Mana'o i se fuafuaga umi? Taumafai le 30-Day Clean-ish Eating Challenge.)

7-Aso Taumafa Fuafuaga mo le Faʻamama o le Pauna

E le o se mea'ai fa'atauva'a lea: E te 'ai e tolu 'aiga ma lua mea'ai i aso ta'itasi, fa'aopoopo i ipu ta'itasi se paleni fa'atumu o le 45 pasene ga'o, 30 pasene polotini, ma le 25 pasene ga'o maloloina. (E sili atu i mea iinei: Mea uma e iloa e uiga i le faitauina o lau Macros) A oʻo mai i meainu, e fautuaina e Forberg le pipii i le leai ma le maualalo-cal picks e pei o le kofe, lauti, ma vai.

Ma faʻatelevaveina le paʻu pauna ma fausiaina se maloloina ma malosi tino, O Le Maliu Sili Ua fautuaina e le faiaoga Bob Harper le faia o le 60 i le 90 minute o faamalositino fa'afa i le vaiaso. (Ia faitau foʻi le mea lenei: Faʻafefea ona Fausia Au Lava Taʻaloga masani mo le Paʻu o le mamafa)

Aso Gafua

Taeao:

• 1/2 ipu fuamoa papaʻe fualaʻau faʻatasi ma le 1 sipuni tiina suauʻu olive, 1 sipuni tiina tiliina basil, 1 sipuni ti grated Parmesan, ma 1/2 cup cherry tomato
• 1 fasi falaoa falaoa atoa
• 1/2 ipu blueberry
• 1 ipu susu susu

Meaai mama:

• 1/2 ipu yogurt Eleni e leai se ga'o fa'apipi'i i luga le 1/4 ipu fasi strawberries

Aiga i le aoauli:

• Salati e fai i le: 3/4 ipu bulgur kuka, 4 aunese fata moa moa tipi, 1 sipuni tele cheddar maualalo ga'o tipi, veggies tunu tipi (2 sipuni aniani, 1/4 ipu zucchini tipi tipi, 1/2 ipu logo pepa), 1 sipuni tiina tamini cilantro, ma le 1 sipuni vinaigrette maualalo-gaʻo (siaki nei isi fualaʻau Buddha faʻamaumauga foi.)

Meaai mama:

• 2 sipuni tele hummus ma 6 pepe karoti

Taumafataga o le afiafi:

• 4 aunese samoa tunu
• 1 ipu araisa vao ma le sipuni sipuni slivered almonds toasted
• 1 ipu sipuni pepe ua solo ma le 1 sipuniti taitasi olive suauu, balsamic vineka, ma fasi Parmesan.
• 1/2 ipu cantaloupe tipi tipi i luga
• 1/2 ipu sorbet raspberry fua-uma ma le 1 sipuni tiina feololo

Aso Lua

Taeao:

• 3/4 ipu u'amea-oti po'o le oatmeal tuai ua saunia i le vai; fa'afefiloi le 1/2 ipu susu susu
• 2 fesoʻotaʻi atunuʻu sitaili turkey
• 1 ipu blueberries

Meaai mama:

• 1/2 ipu sisi ricotta e leai se ga'o ma le 1/2 ipu raspberries ma le 1 sipuni sipuni pecans.

Meaai mama:

• 1/2 ipu sisi-leai se gaʻo sisi ma 1/2 ipu salsa

Taumafataga o le afiafi:

• 1 pusa pipiki
• 3/4 ipu kuka kuka ma fugala'au broccoli
• 3/4 ipu araisa enaena
• 1 ipu salati sipuni ma 1 sipuni malamalama balsamic vinaigrette

Aso Lulu

Taeao:

• Omelet faia i le 4 fuamoa papaʻe ma le 1 fuamoa atoa, 1/4 ipu broccoli tipi, 2 sipuni taʻitasi e leai se gaʻo pi, aniani tipi tipi, pulou ma salsa.
• Quesadilla faia ma le 1/2 o le tasi tamai saga tortilla ma le 1 sipuni sipuni maualalo gaʻo sisi
• 1/2 ipu meleni tipi tipi

Meaai mama:

• 1/2 ipu vanilla yogurt e leai se ga'o ma le 1 apu tipi ma le 1 sipuni sipuni saito tipi

Aiga i le aoauli:

• Salati na faia ile 2 ipu Romaine tipiina, 4 aunese moa tunu, 1/2 ipu salaʻi salaina, 1/2 ipu kulimi kulimi, 2 sipuni sipuni sisiina gaʻo maualalo gaʻo, ma le 1 sipuni laʻei laʻititi gaʻo gaʻo o Kaisara
• 1 nectarine feololo
• 1 ipu susu susu

Meaai mama:

• 1 fasi sisi mozzarella e leai se ga'o
• 1 moli feololo

Taumafataga o le afiafi:

• 4 aunese ulavavale, tunu pe faʻapipiina ile 1 sipuni ti o le suauʻu olive ma le 1 sipuni tiisi kalaka
• 1 artichoke medium, ausa
• 1/2 ipu saito couscous atoa ma le 2 sipuni tele pepa logo tipi, 1/4 ipu garbanzo pi, 1 sipuniti tipi cilantro fou, ma le 1 sipuni tele ole ga'o sinapi sinapi.

Fuafua Meaʻai maloloina - Faʻapitoa!

Maua se fuafuaga taumafa manaia i vaiaso taitasi e fua i lau sini e pa'u mamafa ma mea'ai e te fiafia e ai. Faatasi ai ma le Cooking Light Diet, o le ae fiafia i taumafataga lelei faleaiga ma se meafaigaluega fuafuaina lelei ma avanoa i le faitau afe o fua.

Amata i le Kuka Malamalama Meaʻai Lagolagoina e Cooking Malamalama Meaʻai

Aso Tofi

Taeao:

• 1 makini fa'aperetania saito atoa mama ma le 1 sipuni sipuni pata nut ma le 1 sipuni tele fuala'au suamalie e leai se suka.
• 1 wete honeydew
• 1 ipu susu susu
• 2 fasi lapisi a Kanata

Meaai mama:

• Yogurt parfait e faia i le 1 ipu susu vanila yogurt, 2 sipuni tele strawberries tipi po o raspberries, ma le 2 sipuni tele granola maualalo ga'o.

Aiga i le aoauli:

• Afifi e fai i le 4 aunese fasi povi pa'u ua tipi manifinifi, 1 6-inisi saito totila atoa, 1/4 ipu latisi tipi, 3 fasi tamato feololo, 1 sipuniti horseradish, ma le 1 sipuniti o le sinapi Dijon.
• 1/2 ipu pinto pi poʻo lentil ma le 1 sipuni ti tipiina le basil ma le 1 sipuni malamalama laʻeiina Kaisara

Meaai mama:

• 8 fasi saga tao tao ma le 2 sipuni tele guacamole (fa'ata'ita'i se tasi o fua o nei guac)

Taumafataga o le afiafi:

• 4 aunese halibuta tunu
• 1/2 ipu fasi tipiga pulou na faʻasusu i le sipuniti ti e tasi o le suauʻu olive, 1/4 ipu tuʻi fualaʻau samasama, ma le 1 ipu pi lanumeamata
• Salati na faia i le 1 ipu arugula, 1/2 ipu tamato sieli afa, ma le 1 sipuniti balsamic vinaigrette
• 1/2 ipu apu mafanafana e leʻi faʻasuaina i le 1/4 ipu yogurt vanila e leai se gaʻo,
• 1 sipuni tiina tipiina pecans ma dash cinnamon

Aso Faralie

Taeao:

• Burrito faia ma: 1 auala atoa saito tortilla, 4 scrambled fuamoa paʻepaʻe, 1 sipuni tiina suauʻu olive, 1/4 ipu pi-uli refried uliuli pi, 2 sipuni salsa, 2 sipuni grated low-fat cheddar, ma le 1 sipuni ti fou cilantro
• 1 ipu meleni fefiloi

Meaai mama:

• 3 aunese 'otiʻoina le ham ham
• 1 apu feololo

Aiga i le aoauli:

• Turkey burger (poʻo se tasi o nei veggie burger)
• Salati faia ma: 1 ipu pepe spinach, 1/4 ipu faʻapipiina cherry tamato, 1/2 ipu kuka lentil, 2 sipuni ti grated Parmesan, ma 1 sipuni malamalama laei Rusia
• 1 ipu susu susu

Meaai mama:

• 1 fasi sisi mozzarella e leai se ga'o
• 1 ipu moli mumu

Taumafataga o le afiafi:

• 5 aunese fualaʻau salmon vao
• 1/2 ipu araisa enaena pe vao
• 2 ipu fefiloi pepe meamata ma le 1 sipuni ofu laʻititi maualalo gaʻo o Kaisara
• 1/2 ipu sorbet strawberry fualaʻau-uma ma le 1 fasi penina

Aso Tonaʻi

Taeao:

• Frittata faia ma 3 lapoa fuamoa paʻepaʻe, 2 sipuni keke keke faʻamamaina pepa, 2 sipuni tiina fualaʻau, 2 sipuni vaega-skim masii faʻasiasia, ma 2 sipuni pesto 1/2 ipu fou raspberry
• 1 muffin laʻititi ulu
• 1 ipu susu susu

Meaai mama:

• 1/2 ipu yogurt vanilla maualalo-gaʻo ma le 1 sipuni faʻalaʻau flaxseed ma 1/2 ipu faʻamama pinia

Aiga i le aoauli:

• 4 aunese 'otioti pipi pipi
• Tomato-kukama salati faia ma 5 fasi tamato, 1/4 ipu fasi kukama, 1 sipuni sipuni fou tipiina lau, ma le 1 sipuni laʻau leai se gaʻo Italia laei.
• 1 moli feololo

Meaai mama:

• Smoothie faia ma 3/4 ipu skim susu, 1/2 faʻi, 1/2 ipu yogurt maualalo gaʻo, ma 1/4 ipu fasi strawberry (Psst: Nei o sili atu pauna paʻu gaʻoa mamafa.)

Taumafataga o le afiafi:

• 4 aunese mumu snapper taoina ma le sipuni ti o le suauʻu olive, 1 sipuni ti lemoni sua, ma 1/2 sipuni ti leai-sodium faʻamanogiina
• 1 ipu sosi spaghetti ma le 1 sipuni ti o le suauʻu olive ma le 2 sipuni ti grated sisi Parmesan
• 1 ipu steamed green beans ma le sipuni sipuni almonds slivered

Aso Sa

Taeao:

• 2 fasi lapisi a Kanata
• 1 kulimi toaster atoa e faʻapipiʻi ai ma fualaʻau e leai ni suka
• 3/4 ipu fua
• 1 ipu susu susu

Meaai mama:

• 1/4 ipu sisi-leai se gaʻo sisi ma 1/4 ipu sieri ma 1 sipuni faʻasusu almonds

Aiga i le aoauli:

• Salati faia ma: 2 ipu pepe spinach, 4 aunese moa tunu, 1 sipuni fualaina mago cranberry, 3 fasi avoka, 1 sipuni sipuni kenari, ma 2 sipuni maualalo gaʻo vinaigrette
• 1 apu
• 1 ipu susu susu

Meaai mama:

• 1/4 ipu faigofie yogurt Greek e leai se gaʻo ma 1 sipuni fualaʻau-leai fualaʻau salalau fualaʻau ma 1 sipuni faʻalaʻau flaxseed
• 1/4 ipu blueberries

Taumafataga o le afiafi:

• 4 aunese faʻasuava o puaa e faʻagaʻi-falai ma aniani, kaliki, broccoli, ma le logo pepa
• 1/2 ipu araisa enaena
• 5 fasi tamato feololo ma 1 sipuni ti e tofu ma le ginger, tipi cilantro, sosi sosi mama, ma le vineka uaina araisa

Sa i ai se mea na faaletonu. Ua tupu se mea sese ma e leʻi tuʻuina mai lau ulufale. Fa'amolemole toe taumafai.

Iloilo mo

Fa'asalalauga