Jagoran mataki na gaba daya don kwana biyar na abinci
Gwaran da aka ba da shawarar sun bambanta a fadin yanayin kiwon lafiya. Wadanda ke kula da ciwon sukari , alal misali, sau da yawa sukan kula da abincin su na carbohydrate, yayin da wadanda ke fama da cutar celiac sun watsar da su daga abinci.
Cin da kyau ga thyroid cuta ne a kan mafi sauki gefe. Babu sharuɗɗan jagororin da za a bi. A gaskiya ma, babu wani takamaiman "cin abinci mai maganin thyroid." Mafi mahimmancin "mulki" shine daya cewa dukkanin abincin da ya dace-ko da wa anda ba na musamman ba-suna da juna: mayar da hankali kan abincin, abinci mai calorie cike da abincin da ke cike, ciki har da 'ya'yan itatuwa, kayan lambu, hatsi, legumes, da kuma sunadaran sunadaran.
Wannan shi ne ainihin abin da wannan shirin abinci ya yi ƙoƙari. Tun da karoid dinka zai iya shafar nauyinka, zai taimaka wajen cin abinci da calorie-sarrafawa da kuma motsa jiki don zauna a kan lafiyarka. Shirye-shiryen abinci kamar wannan-cikakke tare da jerin cin kasuwa da umarni na yau da kullum, zai iya taimaka maka ka shirya domin mako kuma ka kula da cin abinci naka. Da zarar ka sami rataya ta, zaka iya ci gaba da yin shirinka.
Goitrogens da Soy a cikin wannan Shirin Shirin
Idan kun ji cewa ya kamata ku guje wa goitrogens-wadanda aka sake fitar da su lokacin da aka yi amfani da kwayoyin bishiyoyi kamar kale da broccoli-sun san cewa shawarwarin ya zo tare da wani caveat.
Na farko, wadannan mahaukaci sunfi haddasa al'amura idan kana da karancin aidin, wanda ba shi yiwuwa. A cikin yanayin da kuke yi, likitanku zaiyi aiki tare da ku don gyara shi. Na biyu, dafa abinci na kashe goitrogens. A mafi yawan lokuta, kada ku damu da su.
Isoflavones a cikin soya na iya rikici da magunguna kake shan.
Yi magana da likitanka game da hulɗar da zai yiwu kuma tabbatar da ko ya kamata ku bi abinci mara lafiya. Har ila yau, ya kamata ku tabbatar da yadda za ku ware magungunanku tare da abinci.
Wannan an ce, wannan shirin abinci yana da kyauta kyauta kuma duk kayan girke-girke, ko da yake suna iya haɗawa da kayan giciye, an dafa shi, yana rage yiwuwar fitar da goitrogens lokacin da aka ci abinci.
Wannan hanyar za ku iya bin tsarin cin abinci ba tare da damuwa ba.
Makasudin Kalori naka
Wannan shirin cin abinci yana samar da adadin adadin 1500 a kowace rana. Ka lura cewa burinka na musamman na calories na iya bambanta. Matsayi, nauyi, matakin aiki, da jinsi duk suna taka rawar gani.
Samun ra'ayin ku nawa adadin kuzari da ake buƙatarwa a kowace rana ta hanyar haɓaka bayaninku a cikin lissafi a ƙasa. Sa'an nan kuma daidaita tsarin cin abinci naka kamar yadda ake bukata. Kuna iya buƙata abun ciye-ciye ko ƙara na biyu. Zai fi kyau a yi aiki tare da mai cin abincin abincin da aka yi rajista domin ƙaddarar da aka tsara.
Hydration
Haɗa abincinku tare da shayarwa mai ban sha'awa kuma ku ci gaba da yin siga cikin yini. Ruwa yana da zabi mai mahimmanci. Idan kana so ka canza kayan dadin dandano, ka gwada shayi mai shayi mai tsami, sabo mai tsintsiyar mint da lemun tsami, ko wani haske na basil sparkler. Akwai santsiyoyi da lattes don zaɓar daga, ma.
Nama Shirin Bayani
Ga yadda za ku ji dadin abin da za ku ji daɗi cikin mako guda. Kayan abinci da aka nuna shi ne don ɗaya mai hidima. An shirya shirin cin abinci don mutane biyu. Bayanin umarnin dalla-dalla na ƙasa.
| Breakfast | Abincin rana | Abincin dare | Abincin dare / Datti | Total Calories | |
| Litinin | Cherry Berry smoothie tasa (337 adadin kuzari) | Kofi na tuna tunawa (410 adadin kuzari) | Salatin yankakken salatin (533 adadin kuzari) | Dark cakulan cake (206 adadin kuzari) | 1487 |
| Talata | Savory alayyafo da feta oatmeal tasa (309 adadin kuzari) | Ƙarƙashin salatin yankakken yankakken (533 adadin kuzari) | Veggie enchiladas (543 adadin kuzari) | Tafarnuwa parmesan popcorn (126 adadin kuzari) | 1511 |
| Laraba | Brown sugar citrus yogurt tasa (395 adadin kuzari) | Leftover veggie enchiladas (543 adadin kuzari) | Sanyakken Pesto tare da dankalin turawa (363 adadin kuzari) | Whole hatsi mini Berry crisps (187 da adadin kuzari) | 1488 |
| Alhamis | Gyada man shanu mai cin gashin kaya (calories 415) | Ƙarƙasa ɓacin nama tare da dankalin turawa (363 adadin kuzari) | Saladin salad (talatin da 452) | Peanut man shanu banana yogurt parfait (250 calories) | 1480 |
| Jumma'a | Ƙasar Mexico da ke matcha latte (calories 361) | Ƙarƙashin yankakken yankakke (452 adadin kuzari) | Cincin ganyayyaki baki wake tostadas (calories 460) | Dark cakulan avocado mousse (223 adadin kuzari) | 1496 |
Jerin Gida
Yi nazarin jerin kuma ku ƙetare abubuwan da kuka riga kuka dace. Yin wannan zai kare ku lokaci da kudi a babban kanti.
Yi ƙoƙarinka don saya duk abin da kake bukata a daya tafi. An lura da mahimmanci inda za ka iya cirewa ko swap wani sashi don hana guba da abinci marar amfani. A gida, ka fara abin da zaka iya don ajiye lokaci a ranar mako-mako. Duba cikakkun bayanai a ƙasa.
Gurasa da Bakery - 1 fakitin dukan gurasar burodin alkama Gwangwani Gwangwani - Aƙalla akalla naira 28 a cikin kaza ko sodium Abubuwan Guda (ku iya samun yawancin waɗannan a hannun) - Rumled hatsi | Dairy da Kwai - Dozen manyan qwai Fresh Produce - 3 suna saran tafarnuwa Abincin da Abincin Abinci - 12 ozaji sabo ne Kayan Gishiri - 1 jakar daskararre mixed berries |
Shirin Shirin
An tsara wannan shirin don mutane biyu. A wasu lokuta, inda aka lura, an yi amfani da girke-girke sau biyu ko a raba shi.
Yi amfani da tsutsafan kayan shafa da mason kwalba don ci gaba da zama da sabo. Ajiye kayan sinadaran da ba a yi amfani dasu ba, kamar gwanon ku ko firiji.
Ranar Kasuwanci (Zaka iya raba waɗannan ayyuka cikin kwanaki 2 idan an buƙata)
Litinin Breakfast Prep:
- Nuna fitar da gauraye mai tsayi, cherries, karas, da almonds (zaka iya amfani da sliced, dukan, ko wani kwaya-duk abinda ke da shi) don kaji Berry Berryie. Ajiye a cikin jaka-jakar a cikin injin daskarewa har sai da safe, don haka baza ku iya aunawa ba.
Litinin Lunar Jibin Abinci:
- Shirya salatin tunawa bisa ga umarnin girke-girke. Yi la'akari da cewa zaka iya barin seleri (ba a lissafa shi a jerin samfurin ba saboda wannan shine kawai girke-girke da ke amfani dashi). Zaka iya amfani da cilantro ko faski, dangane da abin da ka sayi, kuma idan ba ka da mayo a hannunka a cikin wasu kullun Girkanci da ka saya. Tsaya sauran rawan fararen da aka adana a cikin kayan kaji a cikin firiji don miyan dankalin turawa da za ku yi daga baya a cikin mako.
- Shirya salatin don abincin rana, tare da daya pita kowane.
- Lura: Sau biyu girke-girke, ga mutane biyu.
Litinin Dinar Prep:
- Gasa kokwamba, tumatir, barkono da barkono, da zaituni don shirya don salatin yankakken ku. Ajiye a firiji har sai abincin dare na Litinin.
Litinin
Breakfast:
- Hada nau'o'in sinadarai a ranar cin kasuwa tare da sauran sinadaran da aka jera a cikin girke-girke.
Abincin rana:
- Bikin hawan daji tare da salatin tunawa da tsumburai da kuma jin dadi.
Abincin dare:
- Ƙarshe tare da haɗin gishiri na musamman kamar yadda ya kamata. Yi la'akari da cewa zaka iya amfani da busar oregano maimakon sabo (mun cire shi daga jerin siyarwar saboda wannan shine kawai girke-girke da ke amfani dashi).
- Ji dadin salatin tare da burodin pita.
- Ajiye kayan abinci don abincin rana ranar gobe.
Abincin abun ciki / Datti:
- Shirya gilashin cakulan duhu don biyu bisa ga kwatance.
- Ka lura cewa an ba da gari mai naman gari akan jerin kayan sayarwa. Zaka iya haɗuwa ko kara wasu hatsi da aka yi birgima don yin gari mai naman gari maimakon sayen jakar da ba za ku iya amfani da ita ba. Wannan zai kare ku 'yan daloli.
Talata
Breakfast:
- Shirya tamanin abincin da aka tanada da takalma a cikin kwaskwarima.
- Lura: Biyu wannan girke-girke, ga mutane biyu.
Abincin rana:
- Yi farin ciki da cin zarafin salatin yankakken.
Abincin dare:
- Shirya kayan enchiladas kayan lambu bisa ga kwatance.
- Kuna iya amfani da wasu cilantro ko faski, duk wanda kuka saya, da kuma Girkawan yogurt da zaituni a matsayin garnishes.
- Sauke kayan abinci don abincin rana ranar gobe.
Abincin abun ciki / Datti:
- Shirya tafarnuwa parmesan popcorn bisa ga kwatance.
Laraba
Breakfast:
- Shirya gishiri mai gauraya mai launin ruwan kasa tare da yayyafa yalwar yogurt bisa ga kwatance.
Abincin rana:
- Yi farin ciki da kayan cin abinci enchiladas.
Abincin dare:
- Shirya salmon da aka ƙwanƙwasawa bisa ka'ida. Idan basil ganye suna da tushe gaba ɗaya, sanya sauran a cikin karamin gilashi kuma zai ci gaba har tsawon mako guda. A madadin, za ka iya tsintsa shi kuma daskare ko bushe shi don amfani da baya.
- Shirya miyan dankalin turawa bisa ga umarnin. Zaka iya ƙetare naman alade idan ka fi so.
- Note: Half da dankalin turawa, miya girke-girke, don yin kawai kofuna waɗanda 4.
- Ka ji daɗin nama guda 1 tare da naman oda 3 na abincin dare. Sauke kayan abinci don abincin rana na Alhamis.
Abincin abun ciki / Datti:
- Shirya hatsin hatsi da kudan zuma ya yi daidai kamar yadda ya kamata.
- Lura: Idan ba ku da kowane alkama alkama, sai ku yi amfani da shi a wasu gari na gari ta hanyar nadawa ko kuma haɗuwa da cakula biyu na yatsun hatsi. Yi amfani da kowace ƙwayar da ke da hannu. Da kirfa da nutmeg ƙara mai kyau dandano profile. Za ku iya saya kunshin su idan kuna tunanin za ku yi amfani da su a layin, amma ku haye su idan kuna amfani da su kawai don wannan girke-girke.
- Note: Half da girke-girke, don yin kawai biyu servings.
Thursday Breakfast Prep:
- Shirya gwangwin man shanu na cin kofin kiaya bisa ga hukunce-hukuncen kula da karin kumallo.
- Lura: Sau biyu girke-girke, na biyu.
Alhamis Dinner Prep:
- Ka sanya kaza ga salatin salade a cikin tanda a lokaci guda kamar ruwan kifi, don shirya don amfani da abincin dare na Alhamis. Kawai shirya shi kuma yayyafa da gishiri da barkono. Lokacin da aka shirya, adana a tupperware.
Alhamis
Breakfast:
- Yi farin ciki da man shanu na man shanu.
Abincin rana:
- Ji dadin cin zarafin nama da nama tare da kopin dankalin turawa.
Abincin dare:
- Shirya saladin karam din kamar yadda umarnin ke yi, ta yin amfani da kaza daga ranar da ta gabata. Tukwici: yanke kayan lambu yayin da quinoa ke dafa abinci. Yi amfani da faski ko cilantro, duk abin da ka sayi.
- Sauke kayan abinci don gobe na gobe.
Abincin abun ciki / Datti:
- Shirya gyada man shanu banana yogurt parfait bisa ga umarnin. Kashe gine-gizen gine-gine da amfani maimakon maimakon da ake kira ga cacaobs.
Friday Breakfast Prep:
- Tasa albasa, barkono da barkono, tafarnuwa, jalapeno, cilantro (ko faski, idan wannan shine abin da ka sayi), da tumatir don samun damar gaggawa da kafawa na Mexica da safe.
Jumma'a
Breakfast:
- Shirya matakan Mexica a cikin kwaskwarima, ta hanyar amfani da kayan da aka yanke a cikin dare kafin. Yi farin ciki da kopin koko mai tsami na matcha latte, wanda aka shirya bisa ga umarnin.
- Lura: sau biyu girke-girke, ga mutane biyu.
Abincin rana:
- Yi farin ciki da kuɓin salad.
Abincin dare:
- Shirya gwangwin bean baki ba bisa ka'ida. Yi amfani da sauran kayan alamarku a maimakon arugula. Yi watsi da albasa.
- Ji dadi biyu tostadas da mutum.
Abincin abun ciki / Datti:
- Shirya karamin cakulan cakulan cakulan bisa ga kwatance.
- Note: Half da girke-girke, don yin kawai biyu servings.
Kalma Daga
Kyakkyawar abincin da za a iya daidaitawa za ta taimake ka ka rinjaye mafi yawan abubuwan da kake da ita na gina jiki, da yin karin abincin da ba shi da mahimmanci a mafi yawan lokuta (ko da yake ya kamata ka tabbatar da hakan tare da likitanka). Makasudin shine a shirya tare da shirin abinci mai kyau, kuma za a ci gaba don rage aikinka a cikin mako.
Yana da kyau idan shirin baya tafiya kamar yadda aka tsara. Ya kamata ku ji kyauta don gyara matakai don dacewa da bukatun ku da kuma kayan dafa abinci. Yin tanadin lokacin cin abinci yana taimakawa wasu, kuma zaka iya ganin cewa yana taimaka maka samun abubuwa, kuma.
> Sources:
> Harris, Cheryl. Thyroid cuta da Diet - Gina Jiki Gasa wani ɓangare a riƙe Yourroid Lafiya. Dietitian yau. 2012; 14 (7): 40.
> Messina M, Redmond G. Hanyoyin soya da waken soya isoflavones a kan thyroid aiki a cikin lafiya m da hypothyroid marasa lafiya: a review na dacewa wallafe-wallafe. Thyroid. 2006; 16 (3): 249-58.