Masanin Kanada da kuma dan wasan motsa jiki Carol Alt a shekara 47 yana jin cike da makamashi. Sassanta 89-60-89 sun juya dan wasan mai suna Ayrton Senna da dan wasan hockey Alexei Yashin. Na farko ya koyar da Carol don fitar da motocin motsa jiki, na biyu (kasa da shekaru 13) yayi ƙoƙari ya ƙwace ta, damuwa game da lafiyarta. Ajiye cikakken siffar samfurin kiwon lafiya Carol Alt taimaka ta "raw rage cin abinci".
Yaya iyayenku suka ciyar da ku?
Mahaifiyata tana dafaccen sutura tare da noodles, spaghetti, karnuka masu zafi, kuma wasu lokuta kawai ana jin dadin abinci mai dadi. Kafin in zama misali a lokacin da nake da shekaru 19, nauyin da nake da ni shine kilogram 75. Kafin fashewar farko sai aka gaya mani in rasa 7.5 kilo a cikin makonni uku. Na fara jin yunwa kuma na sami nasarar cimma sakamakon da ake so.
Ta yaya yunwa ta shafi lafiyar ka?
A cikin 90 na Ina da mummunar yanayi, rashin ciwon zuciya, ciwon kai da kuma mummunan gajiya. Don fada barci, na dauki magani na dare don sanyi, kuma da safe na sha kofi. Iyakar hanyar samar da makamashi a gare ni shine sukari.
Yaya kuka gano game da abinci mai kyau?
Na gaya wa wani aboki game da yanayin da nake ciki, kuma ya shawarce ni in ga wani likita a cikin abinci mai kyau.
Mene ne wannan likita ya ba ku shawara?
Ya gaya mani in ci abinci kawai, kamar kayan lambu da salads, kuma ya haramta, akwai mai yawa sukari. Bayan mako guda, akwai ciwon kai da kuma ciwon ciki na ciki, kuma a cikin wata guda na cike da makamashi. Bayan dan lokaci na ba hatsi, kuma yanzu kashi 95% na abincin nata shine abinci mai mahimmanci. Amma ni ba mai cin ganyayyaki ba, kawai cin kifi maimakon nama - raw ko soyayyen waje.
Menene kuke ci kullum a lokacin rana?
Amsa wa Carol Alt ta kiwon lafiya model:
- A safiya ina sha kefir daga madara mai madara (kamar dai yogurt) tare da oatmeal (ba Boiled, da kuma dried), kwayoyi da zabibi, wanke tare da nectar daga agave. Don ci, Ina cin abincin makamashi (daga abinci mai tsabta) ko sha ruwan 'ya'yan itace mai kayan lambu daga alayyafo ko kabeji. Don abincin rana ina son salatin cukuwan kirki, tare da sabo ne ko guacamole. Abincin tare da kifaye ko babban ɓangare na salatin, don kayan zaki - sabo ne, cookies ko ice cream daga madarar madara. Duk da haka na yarda da bitamin da kuma karin kayan abinci daga ruwan karen kore. Ina cin abin da nake so kuma a lokaci guda ina da nauyi 56.5 kg.
Fara cin abinci mai kyau don karin kumallo da kuma abincin rana. Sauya kayan da kuka fi so tare da analogs masu ma'ana: alal misali, maimakon kyafaffen kifi ci dan kadan soyayyen, kuma maimakon nau'in - finely yankakken zucchini ko kabewa. Don sandwiches, za a iya amfani da gurasa tare da hatsi. Tabbatar da kanka a cikin raunana, kuma idan baza ku iya ba da kayayyakin ba, ku ci su kowane mako biyu. A hankali zaka iya yin ba tare da su ba.
Canneloni tare da "cuku" da broccoli
4 servings
½ kofin dried tumatir, soaked;
2 kofuna na ruwa;
1 tsp. sabo mai ruwan 'ya'yan itace da aka squeezed ruwan' ya'yan itace;
1 tbsp. man zaitun.
1 tbsp. sabo da ku;
1 matsakaici sabo ne tumatir, diced;
1 kofin sabo ne da aka ci gurasa;
1 kofin na sabo ne oregano ganye;
1 tsp. Himalayan rock salt;
2 stalks na broccoli kabeji, yankakken;
1 tsp. Sage;
1/9 kopin raw cashew kwayoyi, soaked;
1 kofin germinated sunflower tsaba;
daya manyan 'ya'yan itace na zucchini;
1 kofin raw cedar kwayoyi (dama).
1. Gasa a cikin dried tumatir da tumatir, ruwa, rabin tablespoon na lemun tsami ruwan 'ya'yan itace, man zaitun da thyme - har sai da santsi.
2. Yi amfani da cakuda tare da tumatir, Basil, oregano da rabin cokali na gishiri.
3. A cikin haɗin za a sanya broccoli da kuma yankakke. Add da nutmeg da rosemary, Mix.
4. Canja broccoli a cikin tanda mai yalwa, kuma, ba tare da wanke kayan sarrafa abinci ba, hada da sage, cashew, da tsaba, kashi hudu na gilashin ruwan lemun tsami da sauran gishiri.
5. Yanke zucchini a cikin wani sassauri mai zurfi tare da grater ko kayan lambu. Sanya takalma huɗu, don haka gefen kowane ɗayan su ya rufe ɗayan ɗayan.
6. A gefuna na wannan zane, sanya 'yan cokali na cakuda broccoli. Koma zuwa cikin dogon tubuna. Yi masu yawa kamar yadda akwai samfuran samfurori.
7. Ku bauta wa cikin tumatir miya.
1 rabo: 289 kcal, 18 g mai (wanda cikakken - 3 g), 26 g carbohydrates, 11 g gina jiki, 7 g fiber, 765 MG sodium (33% na kullum kullum).