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Rashin nauyi har zuwa kilogiram 3 cikin kwanaki 10.
Matsakaicin abun cikin kalori na yau da kullun shine 1500 Kcal.
Ga mutanen da suke so su rasa nauyi ba tare da yunwa ba kuma ba rage cin abincin su ba, an bunkasa abincin kalori na 1500. Wannan yawan adadin kuzarin da yakamata waɗanda suka yanke shawarar rage nauyi ta wannan hanyar su cinye yau da kullun. Don haka, kowane ɗayan kwanakin cin abinci 7, zaku iya rasa zuwa kilogram ɗaya da rabi zuwa kilo biyu marasa amfani.
1500 bukatun abincin kalori
Masana ilimin abinci mai gina jiki sun gamsu cewa mutum yakamata ya sha adadin kuzari 2000-2500 a kullun. Wannan manunin ya dogara da nauyi, jinsi, salon rayuwa, yanayin lafiya, shekaru da sauran halaye. Idan mutum mai matsakaita ya rage adadin abincin su zuwa adadin kuzari 1500, zasu fara rasa nauyi. Gabaɗaya, wannan abincin ya dogara da wannan bayanin.
A ƙa'ida, rage nauyi ta rage abun cikin kalori na menu zuwa wannan mai nuna alama ba tare da yin gyare-gyare ga abincin ba. Amma domin cin abincin kalori na 1500 ya kasance mai tasiri sosai kamar yadda zai yiwu kuma bazai cutar da lafiya ba, ana bada shawarar sake sake tsarin menu ta wata hanya.
Iyakance yawan cin kiba. Zai fi kyau a ƙi man alade, mayonnaise, kayan miya mai daɗi da sauran “abokai” gaba ɗaya. Duk da haka, ya kamata a bar ƙaramin kitse, musamman mai da ba a ƙoshi ba a cikin abincin. Kowace rana an yarda ya cinye har zuwa 20 g na kwayoyi kuma har zuwa 2 tbsp. l. man kayan lambu.
Yana da kyau idan kaso 50% na menu dinka masu dauke da sinadarin karbodaroda ne, tunda jiki yana sarrafa su muddin zai yiwu. Ana cire kusan kashi 20 cikin ɗari daga abinci mai gina jiki kuma har zuwa 30% ya rage cikin mai.
Shawarwarin abinci mai carbohydrate sun haɗa da:
- shinkafa (zai fi dacewa launin ruwan kasa), buckwheat;
- taliya mai wuya;
- dukan hatsi, gurasa na gari;
- kayan lambu daban -daban (amma dankali yakamata ya zama baƙon da ba kasafai akan teburin ku ba);
- 'ya'yan itatuwa da berries (ban da ayaba, kankana, inabi).
Abubuwan furotin don abota:
- kifaye daban -daban (banda salmon, herring, sturgeon);
- nama mara kyau (nono kaza, zomo, naman maroƙi, turkey);
- qwai;
- kiwo da madara-madara mai ƙarancin mai ba tare da ƙari daban-daban ba.
Amma ga ruwaye, girmamawa, ban da ruwa na yau da kullun, ya kamata a yi akan shayi, kayan kwalliyar ganye (gwada shan komai ba tare da sukari ba).
An ba da shawarar yin watsi da gaba ɗaya yayin cin abinci na kalori 1500, ban da abinci mai kitse da aka riga aka ambata, ana ba da shawarar daga kowane nau'in kayan zaki, farin kullu, barasa, abinci mai sauri da sauran samfuran kalori mai yawa.
Ana ba da shawarar abinci ya zama kashi-kashi. Ku ci a kalla sau 4 a rana (ko mafi kyau - 5). Wajibi ne, kamar koyaushe, sha lita 1,5-2 na ruwa mai tsabta. Ana ba da shawarar cin abinci waɗanda ke ƙunshe da adadi mai yawa na carbohydrates har zuwa awanni 16-17. Kuma bai kamata ku ci abinci ba kafin kwanciya barci. A kan abincin kalori na 1500, zaka iya rasa nauyi muddin yana ɗaukar don cimma nasarar da ake buƙata.
Misali na abincin kalori 1500 na kwanaki 10
Day 1
Breakfast: dafaffen ƙwai (2 inji mai kwakwalwa.); kokwamba ko tumatir; dukan burodi na hatsi, wanda aka shafa da bakin ciki na cuku mai tsami; Ganyen shayi.
Abun ciye-ciye: 150 g mara mai-mai ko 1% cuku na gida, wanda zaku iya ƙara kirfa; rabin ayaba.
Abincin rana: 2 tbsp. l. buckwheat; 2 cutlets daga gasa bakanyen kaza fillet; kokwamba.
Abincin cin abincin rana: 10 cashew nuts.
Abincin dare: salatin kayan lambu wanda ba sitaci ba (250 g), yayyafa da 1 tsp. man kayan lambu; dafa nama mara kyau (har zuwa 150 g).
Day 2
Abincin karin kumallo: hatsi a cikin ruwa (50 g busassun hatsi) tare da zuma na ɗabi'a ko jam ɗin 'ya'yan itace (1 tsp); kopin ganye ko koren shayi.
Abun ciye-ciye: yogurt na halitta (120 g); kowane berries (150 g).
Abincin rana: taliya mai wuya (150 g shirye-shirye); 100 g filletin kaza goulash; kokwamba da salatin tumatir.
Bayan abincin dare: casserole da aka yi da cuku mai ƙanshi, 'ya'yan itatuwa ko' ya'yan itace (har zuwa 150 g).
Abincin dare: kamar cokali biyu na salatin Girka (kokwamba, barkono mai kararrawa, tumatir, zaitun, cuku); gasa kifi (har zuwa 150 g).
Day 3
Abincin karin kumallo: omelet, wanda ya ƙunshi kwai biyu da ganye (ana iya soya shi a cikin tsp 1 na mai, ko mafi kyau - tururi ko a bushe kwanon rufi).
Abun ciye-ciye: dukan burodin hatsi tare da bakin ciki cuku; kopin shayi.
Abincin rana: Boiled kwai; 200 ml miyan kayan lambu, dafa shi ba tare da soya ba.
Kayan abincin maraice: ƙananan cuku mai ƙanshi tare da kefir (150 g).
Abincin dare: gasa dafaffen kifin (100-150 g) da salatin wasu kayan lambu wadanda ba na sitaci ba.
Day 4
Abincin karin kumallo: 60 g na oatmeal, dafa shi a cikin milimita 120 na madara tare da mai mai ya kai na 1,5% (zaka iya ƙara rabin ayaba da kirfa a cikin abincin da aka gama don ɗanɗana).
Abun ciye-ciye: hatsin rai croutons (har zuwa 40 g); ruwan lemun tsami wanda aka matse (200 ml).
Abincin rana: ratatouille, wanda aka yi daga ƙaramin eggplant, rabin zucchini, tumatir ɗaya, 50 g sliced cuku ko wasu cuku mai ƙarancin mai; har zuwa 100 g na dafaffen ƙirjin kaza ko gasa; kopin ganye ko koren shayi.
Abincin dare: 6-8 busassun 'ya'yan itatuwa; shayi tare da 1 tsp. zuma da yanki lemun tsami.
Abincin dare: gasa burodi na pollock ko wasu ƙananan kitsen mai (kusan 200 g); har zuwa 250 g na farin kabeji salatin, sabbin cucumbers, ganye daban -daban da 'yan saukad da man kayan lambu (zai fi dacewa da man zaitun).
Day 5
Karin kumallo: buckwheat da aka dafa a cikin ruwa (ɗauki 50-60 g na busassun hatsi); Shayi mai lemon.
Abun ciye-ciye: gilashin ƙaramin mai ko mai mai kefir da burodi na gari mai laushi.
Abincin rana: 3-4 tbsp. l. taliya mai wuya tare da ƙari 1 tbsp. l. parmesan; 100 g na Boiled ko stewed fillet kaza; tumatir ko kokwamba.
Kayan abincin maraice: ƙananan cuku mai ƙyama (har zuwa 100 g) tare da 1 tsp. zuma ko jam (jam).
Abincin dare: romon kaza mai ƙananan mai (250 ml) da kuma gurasar hatsin rai 2-3.
Day 6
Abincin karin kumallo: dafa shinkafa (adadin busassun hatsi - bai fi 80 g ba); salatin kokwamba, tumatir, farin kabeji, an dandana shi da karamin man zaitun.
Abun ciye-ciye: dafaffen kwai; karamin dafaffiyar gwoza, wanda za'a iya yayyafa shi da mai na kayan lambu.
Abincin rana: steamed kifin yankakken nama wanda nauyinsa yakai 100 g da kananan dankalin turawa 2-3
Abincin cin abincin maraice: dintsi na kwaya; shayi.
Abincin dare: dafaffen naman sa (kusan 100 g) da barkono na Bulgarian.
Day 7
Karin kumallo: 2 tbsp. l. oatmeal da aka dafa a cikin ruwa ko madara mara mai mai yawa; 6-7 inji mai kwakwalwa. busasshen apricots ko wasu busassun ‘ya’yan itace, shayi.
Abun ciye-ciye: gilashin yogurt mara komai.
Abincin rana: faranti na miyan nama mara ƙanƙara (abun da ke ciki: har zuwa 100 g na filletin naman sa, 1-2 ƙananan dankali, rabin karas, kwata na albasa, kayan ƙanshi na halitta da kayan yaji).
Abincin dare: 150 g na cuku mai ƙananan kitse da kopin shayi na ganye (zaka iya ƙara cokali 1 na zuma ko matsawa zuwa cuku ko shayi).
Abincin dare: salatin na 100 g na dafaffen nono kaza, daidai adadin farin kabeji, 150 g na cucumbers, ganye (zaka iya kakar da man zaitun).
Day 8
Karin kumallo: 3-4 tbsp. l. buckwheat porridge; kopin koren shayi ko na ganye.
Abun ciye-ciye: ruwan 'ya'yan apple (gilashi); 2 kukis na oatmeal ko ɗan hatsi ko dunkulen hatsi.
Abincin rana: dolma na abinci (cakuda cokali 1 na tafasasshen shinkafa, 120-150 g na naman shanu, rabin yankakken albasa, karamin tumatir ya kamata a nade shi a cikin ganyayen inabi kuma a dafa shi na kimanin minti 30 a cakuda ruwa da tumatir miya).
Abincin abincin dare: dintsi na busassun 'ya'yan itatuwa; shayi tare da 1 tsp. zuma da lemun tsami.
Abincin dare: dafaffiyar jatan lande 150 g; salatin kokwamba-tumatir tare da ganye.
Day 9
Karin kumallo: 3-4 tbsp. l. gero da aka dafa a ruwa; Boyayyen kwai; shayi.
Abun ciye-ciye: 100 g na ƙananan kiɗa; shayi.
Abincin rana: kwano na miyan kayan lambu dafa shi ba tare da soya ba; naman saniya (har zuwa 100 g).
Abincin cin abincin rana: gyada 3-4.
Abincin dare: 180-200 g na dafaffen kifin kifi ko gasa; 1-2 tumatir.
Day 10
Karin kumallo: 2 tbsp. l. oatmeal a hade tare da busassun ‘ya’yan itace; ganye ko koren shayi.
Abun ciye-ciye: kwai, dafaffen ko dafa shi a cikin busassun gwaninta; karamin dafaffiyar gwoza, wanda za'a iya yayyafa shi da mai na kayan lambu.
Abincin rana: 3-4 tbsp. l. buckwheat ko shinkafa porridge; har zuwa 100 g dafaffen ko gasa filletin kaza; kayan lambu marasa sitaci; kopin shayi.
Bayan abincin dare: gilashin ruwan apple; 2 kukis na oatmeal ko burodin hatsin rai
Abincin dare: Boiled naman sa (kusan 100 g); 4 tumatir ceri.
Contraindications ga abincin 1500 na kalori
- Iyaye masu ciki da masu shayarwa, har ma da matasa, ba za su iya zama akan irin wannan abincin ba. Wadannan rukunin mutane suna bukatar cin karin adadin kuzari.
- Tabbas, ba zai zama mai yawa ba don tuntuɓar likita kafin fara abinci, musamman ma idan za ku zauna a kai na dogon lokaci.
Fa'idodin Abincin Kalori 1500
- Oneaya daga cikin mahimman fa'idodi na wannan abincin shine kwanciyar hankali na rage nauyi. A lokaci guda, asarar nauyi ba tare da damuwa ga jiki ba.
- Idan kun zana menu la'akari da abubuwan da aka bayyana a sama, to yafi kasancewa mai, kuma ba tsoka ba, yawan da zai tafi. Wannan yana da mahimmanci ga lafiyar jiki da sautin jiki.
- Dabarar ba ta tare da rauni da wasu abubuwa marasa dadi da ke iya jiranmu tare da yanke karfi a cikin abincin.
- A kan irin wannan abincin, zaku iya zama don mutanen da ke jagorantar salon rayuwa.
- Hakanan yana da kyau cewa za'a iya tsara menu din daya dace da abubuwan dandano na mutum kuma ya hada da kusan dukkan abincin da kuka fi so.
Rashin dacewar cin abincin kalori 1500
- Wasu mutane ba su gamsu da abincin kalori na 1500 ba, musamman saboda asarar nauyi a kanta yana da sauƙi. Amma ya kamata a lura cewa nauyi ne mai sauƙi wanda masana suka ba da shawara.
- A matsayinka na mai mulki, waɗanda kawai suka fara haɓaka jikin mutum ke da nauyi mai nauyi da sauri kan wannan abincin.
- Cin abincin kalori yana buƙatar tsari da lissafi. Mutane da yawa suna da wahala su saba da gaskiyar cewa dole ne a kirga duk abinci.
- Zai ɗauki lokaci don koyon ƙididdigar adadin kuzari "a kan inji".
- Abinci a cibiyoyi daban-daban ko a wani biki na iya zama da wahala, saboda a can zai yiwu a kimanta abun cikin kalori na abinci tare da kuskure.
Sake sake cin abincin 1500
Idan kun ji daɗi, idan kuna so ku ƙara nauyi, za ku iya juya zuwa abincin abincin kalori na 1500 bayan kowane lokaci.