14 kwanakin ba tare da zaki ba: abinci daga Anita Lutsenko

Wannan tsarin hasara mai nauyi ya riga ya sami nasarar mallakar zukatan mabiya da yawa: yaudarar yau da kullun da ake yi mai dadi yana ba ƙasarmu rauni. Menene ƙa'idodin waɗannan kwanaki 14?

Shahararren mai koyar da aikin gidan talabijin Anita Lutsenko ya ce kin sukari yana inganta yanayin jikin gaba daya, yana rage dogaro da 'yan karin fam.

Marathon sanannen hanyar sadarwa ce a Instagram inda za'a sanya hotuna kafin da bayan kwanaki 14. Dokokin masu sauki ne:

• - ya kamata ku tashi kowace rana a 6.30 na safe,
• - sha gilashin 2 na ruwan ɗumi a kan komai a ciki, lemun tsami mai yiwuwa,
• - motsa jiki,
• - yi daya daga cikin atisayen da aka baiwa shafin ka Anita
• - ci a rana kan shawarwarin marathon.

Ba za ku iya ci ba:

1. Farin suga da mai zaƙi, stevia, fructose, da sauransu.
2. Sugary drinks (abubuwan sha mai laushi, Cola, fakitin ruwan 'ya'yan itace, abubuwan sha na' ya'yan itace, sabo ne juices, smoothies), har ma da alewa.
3. Milk.
4. Duk kayan zaki (kukis, alewa, marshmallow, jelly, halva, cakulan, ice cream, cuku mai daɗi, burodi, jam).
5. Farar burodi, fatsi-fatsi, jaka, gyada, kwakwalwan kwamfuta, popcorn, kiyayewa.
6. Ruwan sanyi.

Kuna iya samun:

1. Duk abinci dole ne ya rarraba ta manyan abinci guda 3 gami da ciye-ciye.
2. Sau 2 a rana daga wannan jerin: ƙwai, kaji, kifi, nama, hanta, wake, tofu, cuku, yogurt, kefir.
3. 2 samfurori daga wannan: porridge, lentil, shinkafa (Basmati), burodi, taliya (har zuwa 17 hours).
4. 'Ya'yan itace 1 a rana, ban da ayaba da inabi.
5. 'Ya'yan itacen da aka bushe - guda 3 a kowace rana.
6. 2 sau a rana da kayan lambu.
7. Honey (karamin cokali a kowace rana).
8. Samfurin menu:

Zaɓin farko

• Karin kumallo: ƙwai biyu da aka toya, da gurasar alkama, da kayan lambu gram 2.
• Abun ciye-ciye: 'ya'yan itace 1, gram 20 na goro.
• Abincin rana: gram 100 na dafaffen buckwheat gram 200 na kayan lambu da aka gasa tare da barkono, cuku cuku 40, ko cuku.
• Abincin dare: naman alade 100 grams, 250 grams na Ratatouille.

Zabi na biyu

• Abincin karin kumallo: cokali 3 na oatmeal mai laushi tare da 100 ml na yogurt na halitta da 'ya'yan itace 1.
• Abun ciye-ciye: gram 150 na cuku, karamin cokali na zuma, karamin cokalin flaxseed.
• Abincin rana: gasa dankalin turawa tare da salatin kayan lambu 150 ml kirim na miyan broccoli.
• Abincin dare: gram 100 na farin kifin da aka gasa, gram 250 na stew na kayan lambu tare da bulgur.