Contents
- 800 bukatun abincin kalori
- 800 abincin abincin mai adadin kuzari
- Misalin abincin gargajiya "kalori 800" na kwanaki 10
- Misali na abinci mai gina jiki-carbohydrate mai kalori 800
- Menu na furotin
- Carbohydrate menu
- Contraindications ga abincin 800 na kalori
- Fa'idodin Abincin Kalori 800
- Rashin dacewar cin abincin kalori 800
- Sake sake cin abincin 800
Rashin nauyi har zuwa kilogiram 6 cikin kwanaki 10.
Matsakaicin abun cikin kalori na yau da kullun shine 800 Kcal.
Shirye-shiryen asarar nauyi mai ƙarancin kalori sun shahara tsakanin abinci. Kuma ba abin mamaki ba ne, saboda raguwa a cikin adadin kuzari na abincin da ake cinyewa tabbas, idan babu matsaloli masu tsanani tare da metabolism, yana ƙarfafa asarar nauyi.
Abincin "calories 800" a cikin mako guda yana iya kawar da jikin ku cikin sauƙi daga fam uku zuwa biyar marasa mahimmanci. Menene dole ne a kiyaye don mafi dacewa da asarar nauyi mai tasiri?
800 bukatun abincin kalori
Ɗaya daga cikin zaɓuɓɓukan abinci masu ƙarancin kalori shine classic rage cin abinci - kawai yana ɗaukar raguwar yawan adadin kuzari na yau da kullun zuwa raka'a 800. Anan za ku iya zaɓar samfuran bisa ga ra'ayin ku. Tabbas, yana da kyau a ba da fifiko ga abinci mai lafiya da ƙarancin mai. Idan kun cinye yawancin abinci mai dadi da sitaci (wanda, a gaba ɗaya, ba a hana shi ta hanyar ba), kuna yin haɗarin fuskantar jin yunwa, saboda yawan abincin zai zama ƙananan. A wannan yanayin, jiki tabbas zai ji rashin abubuwan da ake bukata don cikakken aikinsa.
Zaɓin na biyu shine ƙananan kalori - abinci mai gina jiki-carbohydrate - fiye da "wayo". A wannan yanayin, kuna buƙatar ba kawai ku ci 800 adadin kuzari ba, amma kuma ku yi amfani da canjin protein-carbohydrate na kwanaki, wanda zai taimaka muku rasa nauyi har ma da sauri da inganci. Yin wasa tare da sunadarai da carbohydrates zai rage damar jiki na shiga cikin yanayin tattalin arziki, yana tsoron farkon lokutan yunwa. Gogaggen dieters sun san cewa tare da farkon irin wannan tsarin mulki, jiki ba ya so ya rabu da nauyi, ko kuma yana yin shi sosai a hankali kuma ba tare da so ba.
Babban abin da ake bukata na abinci shine cewa wata rana kana buƙatar cin abinci mai gina jiki mai carbohydrate, da kuma rana ta gaba, samfurori da ke dauke da sunadaran. Amma abincin dare, a kowace harka, ya kamata ya kasance furotin, ko da a kwanakin da muka ba da dabino ga carbohydrates. Abincin furotin mai ƙarancin kitse yana bawa jiki damar sake cika ajiyar amino acid ɗin sa. Yana inganta ingantaccen ƙona ajiyar kitse, maido da ƙwayar tsoka, fata, haɓakar gashi da sauri da ƙusoshi masu ƙarfi. Kamar yadda kake gani, irin wannan halin cin abinci yana ba da gudummawa ba kawai ga asarar nauyi ba, har ma don inganta bayyanar. Lura kuma cewa samfuran sunadaran sun cika na dogon lokaci fiye da abinci mai wadatar carbohydrates. Sabili da haka, zai zama sauƙi a gare ku don yin barci, kuma yunwa ba za ta kasance mai tsanani ba (wanda yake da mahimmanci tare da irin wannan abincin mai ƙarancin kalori).
A ranakun furotin, ana ba da izinin cin abinci maras kitse ko maras ƙiba da madara mai tsami, qwai kaza, nama da kifi iri-iri maras kitse, abincin teku iri-iri, kayan lambu marasa sitaci ana ba su izinin ci (wato, mu yi ƙoƙarin kada mu ci dankali, amma a cikin kwanaki masu zuwa). karas, beets). A kwanakin carbohydrate, abinci yana dogara ne akan hatsi, kowane kayan lambu, 'ya'yan itatuwa da berries. Duk samfuran yakamata a ci danye, dafaffe ko tururi. An haramta amfani da kowane mai akan wannan abincin.
Ku ci a lokacin abincin furotin-carbohydrate "kalori 800" ya kamata ya zama sau uku a rana. Ya kamata a cinye mafi yawan adadin kuzari a lokacin abincin rana (kalori 300), kuma a karin kumallo da abincin dare - ku ci ba fiye da adadin kuzari 250 ba. Kyauta mai daɗi daga masana abinci mai gina jiki ga masoya abubuwan sha masu kyau shine izinin cinye gilashin busassun innabi a rana.
Ana ba da shawarar kiyaye kowane nau'in wannan fasaha ba fiye da makonni biyu ba. A wannan lokacin, asarar nauyi shine matsakaicin kilogiram 7-8. Sau ɗaya a mako, an ba da izinin "hutawa" kuma ƙara yawan adadin kuzari na abincin yau da kullum zuwa raka'a 1200. Komai jin dadi da kyau ku rasa nauyi akan abincin calorie 800, idan kuna son rasa nauyi, yana da kyau a yi shi bayan hutu. Abincin yana raguwa sosai, kuma jiki baya buƙatar irin wannan dogon gwajin.
Misalin abincin gargajiya "kalori 800" na kwanaki 10
Day 1
Breakfast: oatmeal, dafa shi a cikin ruwa (100 g da aka shirya).
Abincin rana: dafaffen kwai kaza; 200 g na grated sabo ne karas; seagulls tare da 1 tsp. zuma na halitta.
Abun ciye-ciye: 40 grams na muesli mashaya.
Abincin dare: apple; madara mai ƙarancin mai ko kefir (200 ml).
Day 2
Breakfast: banana da apple salad.
Abincin rana: salatin Boiled kaza qwai da 100 g na tofu.
Abincin rana: 30 g na gyada.
Abincin dare: cuku mai ƙananan mai (100 g) tare da zuma (har zuwa 2 tsp).
Day 3
Breakfast: 50 g na Boiled buckwheat da 100 g na raspberries.
Abincin rana: gurasar hatsin rai (100 g) da kwai kaza.
Abincin rana: apple gasa tare da zuma da gilashin madara mara nauyi.
Abincin dare: salatin da muka hada da farin kabeji (100 g) da karamin apple.
Day 4
Breakfast: oatmeal (100 g) tare da zuma ko jam (1 tsp).
Abincin rana: 100 g na tururi.
Abincin rana: rabin babban berries.
Abincin dare: salatin 50 g na ciyawa, rabin dafaffen kwai kaza da 1 tsp. kirim mai tsami na mafi ƙarancin abun ciki mai.
Day 5
Breakfast: omelet mai dauke da ƙwai kaji 2 da madara mai ƙarancin ƙiba.
Abincin rana: wani yanki na nono mai kaza (har zuwa 200 g).
Abincin rana: kofi na koko tare da madara da kuki na oatmeal guda ɗaya.
Abincin dare: cuku mai ƙananan mai (100 g) tare da zuma (2 tsp).
Day 6
Breakfast: cuku mai ƙananan mai (100 g) tare da apple ɗaya; kofi na shayi ko kofi mara dadi.
Abincin rana: kwano (kimanin 250 ml) na miya marar soyayyen kayan lambu; 100 g na kifi mai tururi; sabo da tumatir da ganye an yayyafa masa ruwan lemun tsami.
Abincin rana: 200 ml na kefir.
Abincin dare: game da 250 g kayan lambu.
Day 7
Breakfast: kamar cokali biyu na oatmeal tare da 1 tsp. zuma da guda 'ya'yan itace; kopin shayi / kofi ba tare da sukari ba.
Abincin rana: buckwheat (150 g); 200 g na kayan lambu salatin (ba mu amfani da dankali); shayi / kofi tare da madara.
Abincin rana: orange; low-mai kefir (200 ml).
Abincin dare: kayan lambu sabo / Boiled / steamed; dafaffen kwai kaza da gilashin madara mai madara ko kefir.
Day 8
Breakfast: 2 qwai; rabin kofin komai na yogurt; shayi / kofi ba tare da ƙari ba.
Abincin rana: stew kayan lambu (200 g); Boiled kaza fillet (100 g); ruwan tumatir (200 ml).
Abincin rana: 150 g salatin daga kowane kayan lambu marasa sitaci.
Abincin dare: wani yanki na dafaffen kifi ko gasa fillet (100 g); 200 g na kayan lambu Boiled / steamed (ba a yarda da dankali); gilashin kefir.
Day 9
Breakfast: salatin (muna amfani da pear, peach da ƙananan ayaba), kayan yaji tare da yogurt; shayi / kofi ba tare da sukari ba.
Abincin rana: dankali mai dankali (200 g); kokwamba da tumatir salatin, za ka iya ƙara 1 tsp. kirim mai tsami na mafi ƙarancin abun ciki; Ayaba.
Abincin rana: kamar wata cucumbers; kofin shayi / kofi mara dadi.
Abincin dare: salatin 300 g na kayan lambu marasa sitaci; dafaffen kwai da gilashin madara mai ƙarancin mai ko kefir.
Day 10
Breakfast: 150 g yogurt mara kyau; Kofi shayi.
Abincin rana: 100 g na nama mai dafa ko wasu nama maras kyau; 150 g na zucchini da farin kabeji stewed.
Abincin rana: kefir (kimanin 200 ml).
Abincin dare: 150 g na kowane abincin teku Boiled; shayi mara dadi.
Misali na abinci mai gina jiki-carbohydrate mai kalori 800
Zaɓi zaɓi ɗaya.
Karin kumallo:
- ɗanɗano mai ƙarancin mai (100 g) tare da cokali na kirim mai tsami na ƙaramin abun ciki mai ƙima da kopin shayi ko kofi (zaka iya ƙara ƙaramin adadin madara mara nauyi a cikin abin sha);
- Boiled qwai (2 inji mai kwakwalwa.); shayi / kofi tare da madara.
Abincin dare:
- 200 g na kayan lambu marasa sitaci; 140-150 g dafaffen kaza fillet mara fata;
- 250 ml miya (ba tare da soya ba) daga kayan lambu da fillet kaza;
- 2 Boiled qwai, salatin da barkono barkono, kokwamba da tumatir (muna amfani da 1 yanki na kowane kayan lambu), ɗauka da sauƙi seasoned da low-mai kirim mai tsami ko na halitta yogurt.
Abincin dare:
Salatin kayan lambu marasa sitaci (300 g); dafaffen kwai; ƙananan mai kefir ko madara (gilashin);
- 150 g na cuku mai ƙananan mai da 200 ml na kefir iri ɗaya (zaka iya ƙara 0,5 tsp na zuma ko jam zuwa abincin dare);
- Boiled fillet (100 g), 300 g na kayan lambu marasa sitaci, gilashin madara mai ƙarancin mai ko kefir;
- 150 g na dafaffen kifi fillet ko adadin abincin teku.
Karin kumallo:
- 40 g na oatmeal, dafa shi a cikin ruwa (zaka iya ƙara 100 ml na madara maras nauyi ko ƙaramin apple ɗaya); shayi ko kofi;
- peach, ayaba da salatin pear tare da miya mai ƙarancin kitse, kofi ko shayi.
Abincin dare:
- 200 g Boiled dankali, kokwamba, tumatir da barkono barkono tare da 1 tbsp. l. kirim mai tsami na mafi ƙarancin abun ciki;
- 3 tsp. l. buckwheat, 200 g na kowane kayan lambu marasa sitaci da 'ya'yan itace daya (sai dai ayaba).
Abincin dare: zaɓi kowane abincin dare daga menu na furotin.
Contraindications ga abincin 800 na kalori
- Contraindications ga yarda da wani low-kalori rage cin abinci ne ciki da kuma lactation, na kullum cututtuka a lokacin exacerbation.
- Har ila yau, ba shi yiwuwa a zauna a kan hanyar "calories 800" na rasa nauyi a lokacin hoto ko bidiyo mai zagaya yanar gizo da sauri da sauran cututtuka tare da rauni, kuma ba da daɗewa ba bayan tiyata.
- Masana ilimin abinci mai gina jiki sun lura cewa cin abinci tare da irin wannan matsananciyar raguwar cin abinci na caloric na iya haifar da rikice-rikice na rayuwa a cikin samari, kuma ga mata sama da 40, akasin haka, suna da amfani.
- Yana da kyau a tuntuɓi likita kafin fara bin ka'idodin abinci.
Fa'idodin Abincin Kalori 800
- Abincin calorie 800 yana ba ku damar kiyaye abincin da kuka fi so akan menu, kawai kuna buƙatar rage adadin su. Idan an tsara abinci mai gina jiki yadda ya kamata, jiki ba zai rasa muhimman abubuwan gina jiki ba kuma zai iya yin aiki akai-akai yayin lokacin asarar nauyi.
- Kuna iya ƙirƙirar abinci bisa ga abubuwan dandano na ku. Babu buƙatar tsayawa ga ƙayyadaddun menu da aka tsara.
- Ta hanyar bin abinci, za ku iya yin wasanni, jiki zai sami adadin kuzari don motsa jiki. Cikakken abun ciki na furotin a cikin menu zai yi sautin tsokoki, hana su daga friability da flabbiness lokacin rasa nauyi.
- Carbohydrates da ke shiga cikin jiki suna ciyar da kwakwalwar kwakwalwa, za su cece ku daga rashin tausayi, rashin jin daɗi da sauran abubuwan da ba su da kyau na abinci.
- Abincin da ke dauke da fiber na shuka zai cika ciki kuma ya hana sha'awar yunwa.
- Kayan kiwo za su ƙara alli.
- Abincin gina jiki-carbohydrate yana taimakawa wajen guje wa tasirin plateau, wanda jiki ya fara tara kitsen mai, maimakon ƙone su.
- Abincin mai ƙarancin kalori zai ba ku damar samun sakamakon asarar da ake so a cikin ɗan gajeren lokaci.
Rashin dacewar cin abincin kalori 800
- Wahalar yawanci shine buƙatar ƙidaya adadin kuzari da auna kashi.
- Har ila yau, abinci a baƙi da wuraren cin abinci na iya zama matsala, inda za'a iya tantance abun ciki na kalori na abinci da ido tare da kuskuren gaske.
- Kada ku wuce lokacin da aka ba da izinin bin abinci, in ba haka ba matsaloli tare da jin dadi da lafiyar jiki na iya tasowa.
Sake sake cin abincin 800
Kuna iya maimaita tsarin cin abinci na calorie 800, idan kuna son rasa nauyi fiye da haka, zaku iya bayan watanni biyu zuwa uku.