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Rashin nauyi har zuwa kilogiram 3 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 1100 Kcal.
Ingantaccen abinci mai gina jiki ba zai iya haifar da nauyi mai yawa kawai ba, har ma yana tsokano tsufar jiki da wuri, kuma, don haka, lalacewa a cikin bayyanar. Abincin da zai hana tsufa zai nuna muku irin abincin da ya kamata ku ci don yayi kyau da kuma kyau.
Abincin abinci don tsufa
Ka'idojin rage cin abincin tsufa suna haɓaka tilasta shigar da waɗannan abinci a menu.
Seleri stalks tsabtace jiki daga tarawar da ba dole ba da yawan ruwa. Ruwan 'seleri' yana kawo alkama na ciki kuma yana da tasirin anti-inflammatory. Wannan kayan lambu yana taimakawa wajen daidaita karfin jini, yakar matsalar bacci, da rage yiwuwar kamuwa da cutar kansa.
avocado - zakara a cikin abun cikin bitamin E, antioxidant mai karfi, mai sabunta halitta na fatar da ta lalace. Avocados yana ƙunshe da ƙwayoyin mai masu amfani da yawa waɗanda ke taimakawa fata riƙe da danshi da yake buƙata da kuma tabbatar da shan carotenoids yadda yakamata. Wannan 'ya'yan itacen kuma sananne ne saboda iyawar sa na rage kalar launin fata.
Green shayi mai arziki a cikin polyphenols, catechins da sauran antioxidants wanda ke rage damuwar muhalli. Shan koren shayi yana taimakawa wajan daidaita hawan jini da kuma bijirewa yanayi na damuwa. Idan kun sha shayi a kai a kai, za ku lura da yadda wrinkles, narkar da kayoyi da sauran bayyanar cututtukan fata marasa kyau.
Garnet - antioxidant na halitta mai karfi wanda ke kare fata daga danniyar da ke haifar da abu mai kumburi da kuma illa mai cutarwa na 'free radicals. Ruwan ruwan wannan citrus na iya hana cututtukan da suka shafi tsarin zuciya da jijiyoyin jini da matakai daban-daban na kumburi.
Kankana Saturates jiki tare da madaidaicin ruwa. Carotenoids da ke cikin litattafan kankana suna kara ayyukan kariya na fata, kuma bitamin B da C suna yakar aikin tsattsauran ra'ayi.
alayyafo mai arziki a cikin bitamin C, iron, carotenoids, folic acid da kuma antioxidants. Wadannan abubuwa suna hana bayyanar wrinkles wanda bai kai ba, suna kare fata daga fitowar ultraviolet kuma suna taimakawa wajen kiyaye kyawunta.
blueberries yana yaƙi da yanayin damuwa wanda ke haifar da rikitarwa da damuwa. Hakanan, amfani da shudaya yana saurin warkar da cutar eczema.
Chicken qwai sunada amino acid guda tara masu amfani daidai gwargwado, hade da lutein, bitamin B12, colin da zeaxanthin. Furotin din da ake samu a kwai yana taimakawa jiki wajen gyara kwayoyin halitta da kuma kirkirar sabbin kayan kyallen takarda. Lura cewa babbar fa'ida tana bayyana a ƙwai waɗanda basu da magani mai zafi na tsawan lokaci. Sabili da haka, zai fi kyau a cinye ƙwayayen da aka dahu don laushi.
man zaitun sanyin sanyi zai kare kan abubuwa masu saurin kumburi da kumburi. Yana da amfani musamman ga mutanen da ke da taushi ko siraran fata. Bugu da kari, man zaitun yana hana cututtukan da suke kawo hari ga tsarin jijiyoyin zuciya.
Karas mai arziki a cikin fiber, carotenoids, beta-carotene, bitamin A, K, C. Cin karas yana hana lahanta fata kuma yana taimakawa wajen bashi kyakkyawan launi na zinare (wanda yake da mahimmanci a lokacin tanning).
tumatir ya ƙunshi adadin lycopene mai yawa, wanda ke yaƙi da ƙyallen fata da masu rajin kyauta. Abin lura ne cewa yawan kwayar lycopene a cikin tumatir yana ƙaruwa bayan an sha magani mai zafi (amma ba a soya) na kayan lambu.
dankali yana da arziki a cikin super-antioxidant beta-carotene, wanda yana da matukar amfani ga fata da idanu.
kwayoyi, godiya ga abubuwan da ke cikin ma'adanai, antioxidants da ƙoshin lafiya, zahiri za su sa fata ta yi haske.
Sauran menu ana ba da shawarar su kasance da samfuran 'ya'yan itace da kayan marmari, berries, nama maras kyau da kifi, abincin teku, dukan hatsi, da samfuran da aka yi da fulawa. Tabbatar shan ruwa - akalla 1,5 lita kowace rana. Hakanan zaka iya sha shayi da kofi, amma gwada kada ka ƙara musu sukari. Ya kamata a jefar da barasa mai ƙarfi idan kuna son guje wa tsufa na jiki. Amma ruwan inabi mai kyau zai taimaka wajen tsawaita matasa, amma a nan kana buƙatar sanin ma'auni mai ma'ana. Wine yana da kyau ga fata da tsarin zuciya.
Wajibi ne don rage girman abinci:
- kayan gasa da duk kayan fulawa;
- soyayyen abinci mai mai;
- abinci mai sauri;
- sayayya kayan yaji da biredi;
- maganin gishiri mai yawa;
- marinades, shan taba;
– Semi-ƙare kayayyakin.
Dangane da ka'idojin tsarin cin abincin tsufa, ana ba da shawarar a ci kashi-kashi - sau 5 a rana a matsakaiciyar rabo. Dangane da abun cikin kalori na abincin, yana da daraja a kirga shi gwargwadon burin ku. Idan, ban da tallafawa kyakkyawa da ƙuruciya, kuna so ku rasa ko ku sami nauyi, ku bambanta nauyin makamashi na abinci daidai gwargwado.
Tabbas, motsa jiki zai kuma ba ku lafiya. Idan za ta yiwu, yi wasanni, kara tafiya, sha iska mai kyau. Kiyaye lokacin hutawa, yi bacci aƙalla awanni 7-8 da dare. Kula da fata. Ka tuna tuna moisturize bushewar fata a kai a kai. Massage, gishiri ko wanka na ganye don zama saurayi da ƙayatarwa.
Kuna iya bin shawarwarin abincin rage tsufa na tsawon lokacin da zai yiwu, wannan zai shafi lafiyar ku, lafiyar ku da bayyanuwar ku kawai.
Misali na abinci mai hana tsufa duk mako
Day 1
Abincin karin kumallo: abincin shinkafa (200 g) tare da ƙari na blueberries da kwayoyi; koren shayi.
Abun ciye -ciye: burodin hatsi cikakke; dafaffen kwai; kokwamba.
Abincin rana: fillet ɗin hake (200 g); Salatin 150g na kabeji na kasar Sin, alayyafo, koren wake da seleri, an ɗan ɗanɗana su da man zaitun.
Abincin rana: cuku gida (100 g); wani Apple; koren shayi tare da yanki na lemun tsami.
Abincin dare: stewed kayan lambu (200 g); wani yanki na gasa nono kaza; gilashin ruwan karas.
Day 2
Abincin karin kumallo: gurasar da aka yi da burodin hatsin rai, cuku mai ƙananan mai da 100 g na cuku mai wuya; Ayaba; koren shayi.
Abun ciye-ciye: kamar wata tablespoons na gida cuku da 1 tsp. zuma; dinka kwaya.
Abincin rana: kwano na kaza broth; salat na kabeji na kasar Sin, karas da avocado, waɗanda aka saka shi da lemon tsami.
Abincin cin abincin maraice: yankakken yanka kankana.
Abincin dare: wani yanki dafaffen filletin kaza (200 g); kopin koren shayi.
Day 3
Karin kumallo: hatsi a cikin ruwa (150 g) tare da 2 tsp. zuma ko shuɗin shuɗi; kowane 'ya'yan itace; koren shayi.
Abun ciye-ciye: kamar walakin goro; kopin koren shayi mai lemun tsami.
Abincin rana: launin ruwan kasa shinkafa porridge (200 g); 200 g na kowane kayan lambu stewed.
Abincin abincin rana: curd da karas casserole.
Abincin dare: 200 g na kifi ko abincin teku; kokwamba da salatin tumatir.
Day 4
Karin kumallo: oatmeal a cikin madara tare da blueberries; koren shayi mai lemon.
Abun ciye-ciye: yogurt na halitta ko kefir (200 ml).
Abincin rana: 200 g na kifin da aka toya shi; 150 g kabeji tare da 1 tsp. man zaitun.
Abincin dare: 200 g kayan lambu tare da karamin kirim mai tsami na 15% mai.
Abincin dare: 200 g naman kaza gasa da parmesan.
Day 5
Karin kumallo: dankalin turawa (200 g) tare da 1 tsp. man zaitun; salatin dafaffen ƙwai da sabo ne kokwamba; kopin koren shayi.
Abun ciye-ciye: 2 kiwi.
Abincin rana: kwano na shinkafa da miyar kaza; dukan burodin hatsi da cuku mai tauri; koren shayi.
Abincin abincin dare: sabo da karas da apple.
Abincin dare: fillet din kifi (200 g) gasa da 100 g na tsiren ruwan teku.
Day 6
Karin kumallo: omelet na ƙwai biyu da kayan lambu; koren shayi.
Abun ciye-ciye: tuffa da salatin karas.
Abincin rana: dankali mai dankali (200 g); 100 g na naman kaza da aka gasa; wani yanki na filletin kaza da ruwan alayyahu.
Abincin dare: 200 ml na kefir da apple.
Abincin dare: kirfa curd (150 g); ruwan 'ya'yan shuda.
Day 7
Karin kumallo: yak porridge tare da zuma ta halitta; koren shayi.
Abun ciye-ciye: ayaba da kiwi.
Abincin rana: 250 g kayan lambu casserole (kar a manta a hada da karas, alayyafo, seleri a ciki) da kuma fillet 100 g na kaji.
Abincin dare: dafa shrimps (150 g); ruwan 'ya'yan itace daga karas.
Abincin dare: wainar kifi; 2 tsp. l. shinkafa ko buckwheat porridge; Gilashin ruwan tumatir.
Contraindications na abinci don tsufa
Abincin tsufa bashi da takaddama kamar haka. Ba shi da daraja a kiyaye shi idan an ba da izinin abinci daban don dalilai na likita.
Fa'idojin cin abincin tsufa
- Ta bin ƙa'idodin tsarin abinci, za ku iya tsawanta matasa, inganta lafiya, gudanar da rayuwa, kuma ba za ku ji yunwa ba.
- Jerin kayan abinci masu fadi suna da fadi sosai, kuma zai kasance maka da sauki wajen kirkirar abinci gwargwadon dandano.
Rashin dacewar cin abincin tsufa
- Me yasa za a nemi aibi cikin dace da lafiyayyen abinci idan basu nan? Haka ne, wataƙila ku canza halaye na cin abinci da yawa kuma ku yi haƙuri na dogon lokaci.
- Cin abinci sau biyar a rana tare da jadawalin aikin aiki na iya zama mara wahala. Amma lafiya da kyau suna da daraja.
Sake-dieting
Kuna iya komawa tsarin cin abincin tsufa a kowane lokaci, kuma yakamata a kiyaye ƙa'idodinsa cikin rayuwar ku.
Labai džiaugiuosi, kad aptikau tokį puikų dalyką. Apėmė pamišęs noras viską perskaityti, įsiminti, įsidėti.
Ačiū rengėjams.☺