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Rashin nauyi har zuwa kilogiram 4 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 940 Kcal.
Tare da abinci mai kyau, zaku iya jinkirta tsufa kuma ku inganta bayyanarku. Kamar yadda karatun kimiyya da yawa ya tabbatar, hakika haka lamarin yake. Abincin anti-tsufa (wanda kuma ake kira cin abincin dagawa) likitan fata na Amurka Nicholas Perricone ne ya kirkireshi. Idan kun bi shawarwarin da ƙwararren masani ya bayar, ana iya sanya fata mai laushi da laushi sosai.
Abubuwan da ake buƙata na tsufa
Ya kamata a yi amfani da abinci na abinci mai gina jiki ta hanyar ƙin (ko rage girman da zai yiwu) abinci "datti": kantin sayar da kayan abinci mai kalori mai yawa, abinci mai sauri, kyafaffen nama, samfurori da aka gama. Har ila yau, aƙalla na ɗan lokaci, wajibi ne a manta game da abinci mai gishiri da yawa, cuku mai wuya tare da yawan kitsen mai, tsiran alade, madara mai madara, taliya daga alkama mai laushi, nau'o'in gari daban-daban, nama mai kitse, mayonnaise, kantin sayar da miya, dankali. , sugar.
Gabatar da ƙarin lafiya, abinci mara ƙiba cikin abincin ku. Ku ci nama maras kyau da kifi, 'ya'yan itatuwa, kayan marmari, berries, ganyaye, da kuma kiwo da madara mai tsami mai ƙarancin abun ciki.
Daga shaye-shaye, an ɗora haramun mai amfani akan barasa, soda, ruwan sha. Ana ba da shawarar kaura daga kofi yayin cin abinci mai sabuntawa ko shan shi da wuya sosai. Zai fi kyau a ba da fifiko ga koren shayi ko na ganye. Duk abincin da baza'a iya cin ɗanyensa ba ya kamata ayi masa zafi kamar yadda zai yiwu (gasa a cikin tanda ko gasa, a tafasa, a dafa shi, amma ba a soya). An ba da shawarar cin abinci, bisa ga ka'idojin hanyar, sau uku a rana. Idan kun saba da rabo (misali, abinci sau biyar a rana), wannan ba matsala bane. Ka sanya rabo ya zama karami kuma ka ci kamar yadda aka saba. Kawai zaɓar abincin da ya dace don ciye-ciyenku. To, za su amfane jikinku kawai.
Hanyar rigakafin tsufa ta dogara ne akan "Whales uku" - samfuran abinci guda uku waɗanda Perricone ya ba da shawarar cinyewa sau da yawa. Wato - wannan kifi ne, bishiyar asparagus da blueberries. Bari mu dubi kowane fi so na dagawa rage cin abinci.
- Fish
Ana ganin kifin dangin salmon musamman da amfani. Yana da wadataccen arziki a cikin kitse mai kitse mai yawa, wanda ke ba fata fata abubuwa masu amfani da yawa waɗanda ke ba shi damar faranta wa masu shi tare da kyan gani da taushi na dogon lokaci. Kifi da sauran abincin teku suna ɗauke da adadi mai yawa na bitamin na rukunin A, B, D, har ma da furotin, wanda jikin ɗan adam ke sauƙin sha.
- Bishiyar asparagus
Wannan kayan lambu shine abin da aka fi so a tsakanin mutanen Bahar Rum, waɗanda ke alfahari da tsawon rai fiye da sauran ƙasashe. Kuma da kyakkyawan dalili! Tabbas, abincinsu ya hada da yawancin abincin teku, kifi, kayan lambu, 'ya'yan itatuwa, ganye, man zaitun. Asparagus yana cikin abinci da yawa. Hakanan, mutanen Bahar Rum galibi suna cin shi ta tsarkakakkiyar siga. Samun abun ciki mai ƙananan kalori, wannan kayan lambu yana da lafiya ƙwarai. Baya ga yawancin bitamin daban-daban, antioxidants da ke hana saurin tsufar fata, asparagus yana dauke da folic acid. Godiya gareta, ana haifar da sabbin kwayoyin halitta a jiki. Bishiyar asparagus tana narkewa cikin sauri.
- blueberries
Wannan Berry shine ainihin jagora a cikin antioxidants da aka tara a ciki, wanda ke da ikon kare ƙwayoyin halitta daga tasirin 'yanci na kyauta kuma rage tasirin mummunan tasirin abubuwan muhalli masu cutarwa. Don haka muna ba da shawara mai ƙarfi kada ku rasa ƙarin damar da za ku raina kanku da wannan Berry.
Ana ba da shawarar farawa ranar tare da gilashin ruwa a ɗakunan zafin jiki. Sha minti 20-30 kafin karin kumallo. Kuma ba shakka, tuna shan ruwa a kai a kai a tsawon yini. Stratum corneum shine 20% na ruwa. Idan mutum bai sha isasshen ruwa ba, fatar ta zama bushe kuma tana da kaushi, wanda hakan ke taimakawa wajen saurin tsufa.
Waɗannan su ne misalai don cin abincin tsufa da Nicholas Perricone ya ba da shawarar.
Misalan karin kumallo:
- omelet da aka yi daga sunadarai uku da gwaiduwa ɗaya na ƙwai kaza; hidimar oatmeal steamed daga 'yan tablespoons na busassun hatsi, tare da 20 g na almonds ko wasu kwayoyi; kopin kwata na berries ko guda biyu na guna;
- omelet na ƙwai kaza guda biyu a cikin kamfanin namomin kaza; apple ko wasu 'ya'yan itacen da ba su da sitaci;
- har zuwa 150 g na Boiled ko steamed salmon; pear ko yanki ko guna biyu;
- kimanin 150 g na cuku na gida (ba mai kitse ko mai mai mai) tare da 'ya'yan itace.
Misalan abincin rana:
- har zuwa 170 g na kifin kifi (kifi babban zaɓi ne), dafa shi da tururi ko gasa; wani ɓangare na salatin daga kayan lambu marasa tsami da ganye daban-daban, wanda aka ɗanɗana shi da ƙaramin man kayan lambu; kiwi ko guda biyu na kankana;
-150-170 g na tuna, gwangwani a cikin nasu ruwan 'ya'yan itace; wani ɓangare na salatin kore tare da ruwan 'ya'yan lemun tsami; dintsi na sabbin berries (mafi kyawun duka - blueberries);
- 170 g sardines a cikin mai; wani ɓangare na bishiyar bishiyar asparagus; kopin kwata na sabbin berries da yankan guna biyu;
- kwano na miyan kabeji bisa sabo da kabeji; kimanin 150 g na dafaffiyar ko kifin da aka dafa a cikin kamfanin kayan lambu marasa tsiro;
- yanki na tafasasshen kaza tare da koren salatin; kwano na kayan lambu puree miya ba tare da soya ba; gilashin ruwan 'ya'yan itace.
Misalan cin abincin dare:
- kimanin 150 g na dafaffen salmon; Salatin Kayan lambu; karamin pear da gilashin kefir;
- 'yan biyun dafaffen kek ɗin kifi; wani salatin tsiren ruwan teku da gilashin yogurt mara komai;
- 150 g na dafaffen filletin kaza ba tare da fata ba da 200 ml na ruwan 'ya'yan itace da aka yankakke;
- cakuda broccoli, farin kabeji da alayyafo, dafa shi ba tare da ƙara mai ba; nau'i biyu na cuku marar yisti; gilashin yogurt ba tare da ƙari ko kefir ba.
Bi ka'idojin fasahar dagawa, idan kun ji daɗi, kuna iya ɗaukar dogon lokaci. Bayan duk wannan, baya saɓawa ƙa'idodin salon rayuwa mai kyau kuma, tare da tsari mai tsari mai kyau, baya sanya jiki fuskantar damuwa saboda rashin abubuwan haɗin da ake buƙata don aiki na yau da kullun.
Masana kimiyya sun gano kuma kayayyakin da suka fi cutar da bayyanar da yanayin fataYi ƙoƙarin amfani da su da ƙyar a cikin lokacin cin abincin, amma a manta da su gaba ɗaya.
- Soyayya
Yawan shan sukari a cikin jiki yana taimakawa ga aikin glycation. A wannan yanayin, ƙwayoyin “mai daɗi” suna haɗuwa tare da nau'ikan sunadarai. Dangane da wannan, an lalata collagen - furotin wanda ke da alhakin kiyaye narkar da fata, lafiyayyen kamanninta.
- barasa
Abubuwan da ke ɗauke da barasa, lokacin da aka cinye su da yawa, suna da mummunan tasiri akan yanayin hanta, wanda aikinsa yana da alaƙa kai tsaye da bayyanar fata. Kuraje, launin rawaya, wrinkles da ba a daɗe ba na iya zama sakamakon shan giya.
- Naman mai
Abubuwan naman da ba su da ƙarfi suna taimakawa wajen samar da radicals kyauta a cikin jiki. Suna kuma cire electrons daga sel masu lafiya. Wannan yana cutar da jiki gaba ɗaya. A sakamakon haka, fata ba zai iya samar da isasshen collagen ba. Wannan shine yadda tsufa da wuri ke zuwa.
- Trans fats
Fat ɗin roba na iya haifar da kumburin fata. Bugu da ƙari, lokacin da suka shiga cikin jiki, fata ya fi dacewa da tasirin hasken ultraviolet. A matsayinka na mai mulki, samfuran abinci mai sauri, samfuran da aka gama da su, abinci mai soyayyen, da kayan zaki na kantin ba za su iya yin ba tare da fatun mai ba.
- Coffeearfi mai ƙarfi
Wannan abin sha, ƙaunatacce ga mutane da yawa, kamar giya, yana ba da gudummawa ga gaskiyar cewa fatar ta kafe kuma, a sakamakon haka, ya fi saurin tsufa.
- Taliya mai laushi da kayan gasa
Suna shafar collagen da elastin da lalacewa, saboda dalilin da fatar ke rasa narkar da shi, ta zama mai walwala.
Nicholas Perricone na Sabunta Abincin Abincin yau da kullun Misali
Karin kumallo: cuku mai ƙananan mai mai ƙanshi tare da yanka apple; koren shayi.
Abincin rana: steamed kifi; wani ɓangare na salatin daga kayan lambu marasa ganye da ganye; kiwi ko yankakken kankana guda biyu; kopin koren shayi.
Abincin dare: dafaffen kaza ko dafaffen kaza tare da stewed eggplant ko wasu kayan lambu da kuke so; freshly matse apple ruwan 'ya'yan itace.
Anti-tsufa rage cin abinci contraindications
Saboda daidaituwarsa, irin wannan abincin zai iya karɓa ta kowane ɗayan da ba shi da manyan matsalolin lafiya ko cututtukan da ke buƙatar abinci daban.
Fa'idodi na abinci mai hana tsufa
- Illolin cin abinci mai sabuntawa yakan zama sananne ba da daɗewa ba. Kamar yadda mutanen da suka gwada wannan dabarar akan kansu suka lura, bayan mako guda, sakamakon, kamar yadda suke faɗa, yana kan fuska. Fatar ta zama da ƙarfi kuma ta fi kyau, yana da ƙoshin lafiya da sabo.
- Bugu da ƙari, a kan rage cin abinci mai gina jiki, yayin da ake daidaita yawan adadin kuzari, za ku iya rasa nauyi. Ta hanyar cinye samfuran da ke sama da rage yawan adadin kuzari na yau da kullun zuwa raka'a 1200-1500, ba kawai za ku canza bayyanar ku ba, amma kuma daidai da dogaro da kawar da ƙarin fam.
- Abincin yana dauke daidaitacce dangane da saitin abubuwa da abubuwanda aka gyara kuma bazai cutar da jiki ba. Sabili da haka, ƙa'idodinta suna tallafawa da ƙwararrun masana masu gina jiki da likitoci.
- Abincin da aka tanada a cikin abincin yana taimakawa mutum ya kasance mai kuzari da kuzari.
- Abubuwan da ke cikin menu suna taimakawa wajen haɓaka rigakafi kuma hanya ce ta halitta don hana cututtuka da yawa, suna da tasiri mai kyau a jiki.
- Babban zaɓi na abincin abinci yana ba ku damar zaɓar wanda ya dace da dandano.
- Dabarar ba tare da jin daɗin jin yunwa da azaba daga hanawa da yawa.
Rashin dacewar cin abincin tsufa
- Babu wata matsala mai mahimmanci da aka samo a cikin abincin tsufa.
- Amma yana da kyau a lura cewa don dogon tasiri mai tasiri, dole ne a bi ƙa'idodin ƙa'idodin dabarun har tsawon lokacin da zai yiwu. Tunda, alas, lokacin da kuka koma ga abincin da ba daidai ba, bayyanar ma tabbas zai iya lalacewa. Kuma kyautar mara dadi kuma na iya jin kanta lokacin da nauyi ya dawo.
Maimaita cin abinci mai tsufa
Idan babu wata takaddama, zaku iya komawa tsarin cin abincin tsufa duk lokacin da kuke so.