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Rashin nauyi har zuwa kilogiram 3 cikin makonni 2.
Matsakaicin abun cikin kalori na yau da kullun shine 1400 Kcal.
Jagoranci salon rayuwa mai aiki da gaskiya, amma ƙarin fam ɗin har yanzu manne a jikin ku? An haɓaka abinci mai aiki musamman a gare ku. Ya ƙunshi nau'ikan nau'ikan araha da samfuran lafiya kuma yana taimakawa rasa har zuwa kilogiram 5 a cikin wata guda.
Bukatun abinci mai aiki
A kan abinci mai aiki, yana da matukar muhimmanci don samar da jiki tare da abubuwan da suka dace (bitamin, ma'adanai da electrolytes daga abinci). Matsakaicin adadin kuzari na yau da kullun na abincin yakamata ya zama raka'a makamashi 1500. Idan kuna yin horarwa mai ƙarfi, kusan babu ranar da ta cika ba tare da motsa jiki ba, kuna ciyarwa koyaushe akan ƙafafunku, to yakamata a ƙara yawan adadin kuzari zuwa adadin kuzari 1700-1800 (amma babu ƙari).
A lokacin "fashewa" na makamashi, wajibi ne a mayar da shi cikin jiki ta hanyar cinye carbohydrates masu dacewa. Wadannan abubuwa ne ke kawo mana kashi 55-60% na yawan makamashi. Ku ci hatsi, dukan hatsi da gurasar bran, kayan lambu da 'ya'yan itatuwa.
Protein ba shi da mahimmanci ga jiki. Tabbatar kun haɗa nama maras kyau, kifi, abincin teku, ƙwai a cikin abincin ku. A cikin menu na yau da kullun, ana bada shawarar nemo wuri don kiwo da samfuran madara mai ƙima na ƙananan abun ciki (cuku gida, kefir, madara). Masana kimiyya sun tabbatar da cewa ya kamata mutane masu motsa jiki su dauki akalla 15% na abincin su zuwa kayan gina jiki a kowace rana.
Yi ƙoƙarin kada ku yi amfani da abinci mai ƙiba. Ee, jiki yana buƙatar mai, amma daidai. Tushensa shine kifi mai kitse, mai ba tare da maganin zafi ba, nau'ikan goro iri-iri. Cin abinci mai sauri, irin kek, soyayyen abinci ba zai ba ku lafiya ba. Yana da kyau a bar irin waɗannan samfurori kamar yadda zai yiwu, musamman a lokacin lokacin asarar nauyi.
Ka yi ƙoƙari ka ce a'a ga tsantsar sukari, ko aƙalla kar a cinye shi da yawa. Sha'awar sweets zai taimaka nutsar da kasancewar zuma, jams na halitta ko adanawa a cikin abinci. Baya ga yawan amfani da ruwa na yau da kullun, zaku iya sha ruwan 'ya'yan itace da aka matse da ruwan 'ya'yan itace daga kyaututtukan yanayi, shayi, teas na ganye. Yana da kyau a sha kofi kadan kamar yadda zai yiwu, kuma zai fi dacewa a farkon rabin yini. Ba za ku iya sha barasa yayin cin abinci mai aiki ba.
Yana da matukar muhimmanci cewa bitamin sun shiga jiki. Bari mu haskaka mafi mahimmanci. Ana buƙatar bitamin B ta tsarin juyayi, kwakwalwa, zuciya da tsokoki. Suna taimakawa wajen narkar da abinci, musamman carbohydrates, daidaita mai, furotin da ruwa, suna shafar hematopoiesis, kuma suna da mahimmanci don samar da sababbin kwayoyin halitta. B bitamin suna da ruwa mai narkewa. Sabili da haka, ba shi yiwuwa a adana su don amfani da su nan gaba, ajiyar su yana buƙatar sake cika su kowace rana. Kuna iya samun waɗannan bitamin a cikin burodi, hatsi, goro, tsaba, gwaiduwa kwai, hanta dabba, madara, cuku, legumes, kabeji, alayyafo, kayan lambu mai ganye, naman gabbai, kifi, namomin kaza, albasa, ayaba, lemu, apricots, avocado. , kankana.
Don haɓaka juriya na jiki ga mummunan tasiri, kare kariya daga ƙwayoyin cuta da kwayoyin cuta, tsaftacewa daga gubobi, wajibi ne a gabatar da abinci da ke dauke da bitamin C a cikin abinci. cholesterol jini, da kuma hanzarta warkar da raunuka. Ana samun yawancinsa a cikin kwatangwalo na fure, barkono ja da kore mai zaki, buckthorn teku, black currant, faski da dill, Brussels sprouts da farin kabeji, kiwi, gwanda, lemu, strawberries, strawberries, da innabi. A zahiri babu bitamin C a cikin kayayyakin dabbobi.
Kar ka manta da samar da jiki tare da bitamin D. Yana iya hana cututtuka da yawa (rickets, cancer, osteoporosis, psoriasis, vitiligo, autoimmune cututtuka, cututtuka na zuciya da jini), inganta yanayin gashi, hakora da kusoshi, ƙarfafawa. rigakafi, daidaita ci gaba da aiki mai mahimmanci na sel. Mafi kyawun tushen abinci na bitamin D shine kifi mai kitse (salmon, cod) da man kifi, namomin daji (chanterelles da sauran su), hanta dabba, yisti, man shanu, cuku da sauran kayan kiwo masu kitse, kwai yolks, da caviar.
Kada ku hana kanku bitamin E - babban maganin antioxidant wanda zai iya ƙara garkuwar jiki daga radicals kyauta. Vitamin E yana taimakawa wajen hana tsufa, inganta aikin gonads da sauran glanden endocrine, hana samuwar jini, inganta karfin maza, jinkirta ci gaban cututtukan zuciya, da rage barazanar zubar da ciki a cikin mata. Man kayan lambu (kwayoyin alkama, waken soya, auduga, sunflower), kwayoyi (almonds, hazelnuts, walnuts) zasu zama kyakkyawan tushen bitamin E.
Abubuwan da ke tattare da bitamin A a cikin jiki zai kara juriya ga cututtuka daban-daban, zai sami sakamako na anti-cancer, ƙara hankalin ku da kuma hanzarta saurin amsawa. Vitamin A yana ƙarfafa ƙasusuwa, gashi, hakora, yana kula da lafiyar fata. Wannan bitamin yana da mai-mai narkewa, don haka ana adana shi a cikin jiki. Ma'ajiyar ta baya buƙatar sake cikawa kullun. Daga cikin abinci, nemi bitamin A a cikin 'ya'yan itatuwa citrus, karas, man shanu, cuku, qwai, hanta, da man kifi.
Tun da yake jikinmu ya kasance mafi yawan ruwa, jiki yana buƙatar samun isassun ma'adanai, musamman electrolytes. Babban aikin electrolytes shine sanya ruwa a jiki da kiyaye tsokoki da jijiyoyi suna aiki. Guba na ciki (urea da ammonia) da sauri suna barin jikin mu lokacin da yake da ruwa sosai. 'Yan wasa suna ba da kulawa ta musamman ga shan electrolytes, saboda a lokacin horo tare da gumi, ɗakunan ajiya na potassium, sodium da chloride suna barin jiki. Potassium ma'adinai ne mai mahimmanci, kuma bangon tantanin halitta ya ƙunshi kashi 90%. Sodium yana ciyar da tsokoki, jijiyoyi da kyallen jikin jiki, kuma yana hana zubar da ruwa ta hanyar fitsari. Yawancin 'yan wasa a yau suna sake daidaita electrolytes tare da abubuwan sha na wasanni masu sukari. Amma yana da kyau kuma mafi fa'ida don samun electrolytes daga abinci. Haɗa apples, lemo, ayaba, karas, beets, masara, zucchini, tumatir, goro da tsaba, wake da lentil, da kayan lambu masu duhu kore a cikin abincinku.
Abinci a yayin cin abinci mai aiki ya kamata ya zama bambance-bambance da daidaitawa gwargwadon yiwuwa, juzu'i (kimanin sau 5 a rana a cikin ƙaramin yanki). Yana da kyau a sanya hasken abincin dare. Idan kun ji yunwa bayan abincin dare, za ku iya shayar da kanku da ƙaramin adadin madarar madara ko sha kafin barci. Yana da amfani, alal misali, shan ɗan ƙaramin kefir mai ƙarancin mai. Don haka za ku yi barci da wuri kuma ku amfana da jiki.
Amma ga tsawon lokacin cin abinci mai aiki, za ku iya zama a kai idan dai kuna so. Kawai, lokacin da kuka isa nauyin da ake so, ƙara yawan adadin kuzari zuwa wurin da kibiya akan sikelin ba zai ƙara raguwa ba. Yi la'akari da cewa don matsakaicin sakamako da fa'idodin kiwon lafiya, ya zama dole ba kawai don bin ka'idodin da aka kwatanta na abinci mai gina jiki da wasanni ba, amma har ma don jagorantar salon rayuwa daidai. Kuna buƙatar yin tafiya akai-akai, shaka iska mai kyau kuma samun isasshen barci.
Misalin abincin mako-mako na abinci mai aiki
Day 1
Breakfast: 250 g na salatin "whisk" (haɗa a daidai rabbai yankakken farin kabeji, grated karas da apple da kakar tare da ɗan man zaitun); farar kwai biyu, tururi ko tafasa; kofin shayi.
Abincin ciye-ciye: apple ko pear; gilashin ruwan 'ya'yan itace cranberry.
Abincin rana: salatin mai nauyin 300 g daga kowane kayan lambu marasa sitaci; kwano na miya na kabeji mai cin ganyayyaki; har zuwa 200 g na Boiled ko gasa fillet kaza (ba tare da fata ba); a decoction na dried 'ya'yan itatuwa.
Abun ciye-ciye na rana: ƙaramar bunƙasa birki da kofin shayi.
Abincin dare: kodin Boiled (200 g); 150-200 g kayan lambu gasa; seagulls da lemo.
Day 2
Breakfast: 150 g mai-free ko 1% cuku gida; gilashin ruwan 'ya'yan itace orange; shayi.
Abun ciye-ciye: apple da 200 ml na 'ya'yan itace ko ruwan 'ya'yan itace.
Abincin rana: salatin 'yan cucumbers da 'yan saukad da na man zaitun; farantin miya na kabeji ba tare da soya ba; 200 g na naman sa fillet Boiled; jiko ko decoction na busassun 'ya'yan itatuwa.
Abincin rana: bulo ko bulo; shayi.
Abincin dare: 200 g na kod, gasa ko Boiled; 200 g na beets, stewed a cikin kamfanin apples; kofin shayi.
Jim kadan kafin barci: zaka iya sha gilashin kefir maras nauyi.
Day 3
Breakfast: 250 g na salatin "Panicle"; omelet mai tururi daga fararen kwai biyu; kofin shayi.
Abun ciye-ciye: orange da gilashin ruwan 'ya'yan itace cranberry.
Abincin rana: yankakken tumatir, dan kadan da man zaitun; kwano na miya kabeji; har zuwa 200 g na Boiled fillet na turkey; shayi ko ruwan 'ya'yan itace Berry.
Abincin rana: bran bun da kofin shayi.
Abincin dare: stewed kabeji (3-4 tablespoons) da 200 g na Boiled naman sa.
Day 4
Breakfast: wasu sabbin cucumbers da aka yi da man kayan lambu; 2 kaji kwai fari; shayi tare da lemun tsami.
Abun ciye-ciye: apple da gilashin ruwan 'ya'yan itace Berry.
Abincin rana: 250 g na farin kabeji da salatin karas tare da man zaitun; kwano na miya kayan lambu dafa shi ba tare da soya ba; kaza fillet, Boiled ko gasa (200 g); gilashin ruwan 'ya'yan itace cranberry.
Abun ciye-ciye na rana: gurasar bran ko ƙananan gurasa; kofin shayi.
Abincin dare: 200 g na cod fillet, dafa shi ba tare da ƙara man fetur ba; 200 g na beets; gilashin ƙananan mai kefir.
Day 5
Breakfast: omelet furotin mai tururi da 150 g na cuku mai ƙananan mai; kofin shayi.
Abun ciye-ciye: orange ko apple; a decoction na dried 'ya'yan itatuwa.
Abincin rana: 2 cucumbers yayyafa shi da man kayan lambu; miyan kabeji mai cin ganyayyaki (kwano); 200 g na naman sa fillet Boiled, shayi.
Abincin rana: bran bun da shayi.
Abincin dare: 200 g na hanta na naman sa, stewed a cikin karamin adadin kirim mai tsami na mafi ƙarancin abun ciki; 200 g na Boiled beets.
Jimawa kafin lokacin barci: gilashin kefir.
Day 6
Breakfast: salatin "Whisk"; 2 dafaffen farin kwai; shayi.
Abun ciye-ciye: pear da gilashin ruwan 'ya'yan itace cranberry.
Abincin rana: 100 g na eggplant caviar; miya mai cin ganyayyaki (250 ml); Boiled turkey (200 g); a decoction na dried 'ya'yan itatuwa.
Abincin rana: bran bun; shayi.
Abincin dare: naman sa schnitzel (200 g); 200 g na stewed ko gasa eggplants; 200-250 ml na kefir.
Day 7
Breakfast: 3-4 tbsp. l. oatmeal porridge dafa shi a cikin ruwa; toast da kofin shayi.
Abincin ciye-ciye: apple da gilashin busassun 'ya'yan itace broth.
Abincin rana: sabon tumatir guda biyu wanda aka yayyafa da man zaitun; kwano na miya kabeji; naman sa (150-200 g); 'ya'yan itace abin sha.
Abincin rana: gurasar bran ko gurasa; shayi.
Abincin dare: Boiled fillet (200 g) da kuma adadin stewed kabeji; kofin shayi.
Jimawa kafin lokacin barci: gilashin kefir.
Note… Za ku iya tsayawa kan abincin da aka ba ku shawara, ko kuma kuna iya ƙirƙirar ɗaya da kanku. Babban abin da ake buƙata shine samar da jiki tare da duk abubuwan da ake buƙata kuma daidai lissafin adadin kuzari.
Contraindications zuwa aiki rage cin abinci
- Ba shi yiwuwa a zauna a kan cin abinci mai aiki kawai a lokacin lokacin ciki da kuma lactation, tare da rashin lafiyar cututtuka na kullum, bayan yin aikin tiyata.
- Idan kuna shakka game da lafiyar ku, ba shakka, ba zai zama abin ban tsoro ba don tuntuɓar likita.
Amfanin cin abinci mai aiki
- Bugu da ƙari, rage yawan nauyin nauyi, hanya mai aiki na rasa nauyi yana da tasiri mai kyau akan yanayin jiki da lafiya gaba ɗaya.
- Abubuwan da ke tattare da shi suna da kyau sosai, suna ba da gudummawa ga jikewa da kwanciyar hankali na ciki.
- Abincin juzu'i zai cece ku daga matsanancin yunwa da hauhawar sukarin jini.
- Abincin abinci mai aiki yana inganta asarar nauyi mai santsi, irin waɗannan ƙimar suna tallafawa yawancin masu gina jiki.
- Idan kun shirya tsarin menu daidai, asarar nauyi zai faru ba tare da yanayin damuwa ga jiki ba, wanda zai yiwu ya kasance mai girma a yawancin sauran abinci.
- Za ku iya tsara menu, la'akari da abubuwan da kuke so, wanda yake da mahimmanci. Bayan haka, yana da daɗi don rage kiba ta hanyar cin abin da kuke so.
Rashin rashin cin abinci mai aiki
- Babban rashin amfani da wannan fasaha (idan muka yi la'akari da shi zalla daga gefen rasa nauyi) sun haɗa da abincin da aka ba da shawarar (ba kowa ba ne ke da damar cin abinci sau da yawa), jinkirin asarar nauyi (sau da yawa muna son "duk lokaci daya" ) da buƙatar sarrafa "nauyin nauyi"Menu.
- Don kada ku yi kuskure tare da cin abinci na calorie, aƙalla a farkon za ku yi abokantaka tare da tebur na calorie da ma'aunin abinci. Ba za ku iya yin ba tare da kula da abincin ku a hankali ba!
Maimaita abinci mai aiki
Idan kun ji daɗi, za ku iya juya zuwa cin abinci mai sake aiki a duk lokacin da kuke so, kuma yana da kyau koyaushe ku bi ƙa'idodinsa.