Utangulizi
Kabla ya kuanza safari yako ya kupunguza uzito,ni muhimu kuelewa kuwa kila mwili ni tofauti.Kila mtu ana njia yake binafsi ya kufikia malengo ya kupunguza uzito.Baadhi ya njia hizo ni kufanya mazoezi,kula vyakula vyenye lishe bora,kufanya diet,kufunga kwa kipindi(intermittent fasting) na kadhalika.
Kula vyakula vyenye afya kama matunda na mbogamboga hii ni njia nzuri sana ya kupunguza uzito na unaweza kula kwa kutengeneza smoothie kwani zinakua na ladha nzuri na zinachoma mafuta kwa haraka .Ifuatayo ni baadhi ya recipes za smoothie kwa ajili ya kupunguza uzito.
Apple Carrots Smoothie
Kunywa smoothie hii asubuhi ukiwa haujakula kitu chochote,hii itakusaidia kuchoma mafuta mwilini kukupa nguvu na kuanza siku yako vizuri.
Viungo
- Karoti moja kubwa
- Apple moja
- Maji ya madafu nusu kikombe
- Maji ya limau robo kikombe
- Tangawizi vipande viwili
- Manjano Vipande viwili
- Maji ya baridi kikombe kimoja
Jinsi ya kutengeneza
- Weka karoti iliyokatwa vipande vidogo vidogo kwenye blender.
- Ongeza apple ,vipande vya tangawizi na manjano kwenye blender.
- Ongeza maji ya madafu na maji ya limau kwenye blender.
- Weka barafu kwenye blender au maji ya baridi kama unataka smoothie yako iwe baridi zaidi.
- Saga viungo vyote pamoja kwenye blender hadi kupata mchanganyiko laini na ulaini.
- Mimina smoothie yako ya kupunguza uzito kwenye glasi na inywe mara moja.
Spinach Green Smoothie
Kunywa smoothie hii mara mbili kwa siku hii itakusaidia kupunguza kiasi/kipimo cha chakula unachokula kwa siku kwani smoothie inashibisha.
Viungo:
- Robo tatu ya kikombe cha maji (175 ml)
- Robo tatu ya kikombe cha maziwa ya mtindi bila mafuta (175 )
- Ndizi moja (iliyoiva)
- Kijiko kimoja cha chakula cha unga wa chia (15 ml)
- Kijiko kimoja cha chakula cha unga wa flaxseed (15 ml)
- Kikombe kimoja cha majani ya spinachi safi (240 ml)
- Kikombe kimoja cha matunda ya kijani ya kupunguza uzito, kama vile apple na pera (240 ml)
- Kijiko kimoja cha chakula cha asali au stevia kwa tamu (15 ml)
- Kijiko kimoja cha chakula cha juisi ya limao (15 ml)
- Barafu (kama inahitajika)
Jinsi ya kutengeneza
- Weka maji na maziwa ya mtindi kwenye blender.
- Ongeza ndizi moja, unga wa chia, na unga wa flaxseed kwenye blender.
- Ongeza majani ya spinachi safi na matunda ya kijani kwenye blender.
- Ongeza asali na juisi ya limao kwenye blender.
- Weka barafu kwenye blender kama unataka smoothie yako iwe baridi zaidi.
- Saga viungo vyote pamoja kwenye blender hadi kupata mchanganyiko laini na ulaini.
- Mimina smoothie yako ya kupunguza uzito kwenye glasi na inywe mara moja.
Hitimisho
Safari ya kupunguza uzito sio rahisi,ni safari iliyojaa changamoto na mafunzo ambayo yanaathiri mwili ,akili na roho.Ili kufikia lengo lako katika safari hii unahitajika uwe na stamina,ujasiri,subra vitu hivi vitakufanya uweze kufikia malengo yako ya kupunguza uzito,na sio tu kupunguza uzito bali kujenga ujasiri ,kuboresha afya yako na kujifunza kudumisha mabadilisho ya mfumo wako wa maisha yote.
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