Matakin 1
Abubuwan da aka nuna a ciki ba su da alaƙa da abinci, amma suna tasiri sosai ga lafiya. Action wajibi ne a gare mu idan muna so mu rasa nauyi. Kuma muna buƙatar rasa nauyi saboda yawan kiba yana da mahimmancin haɗari ga ciwon sukari, cututtukan zuciya da kuma, bisa ga binciken kwanan nan, ciwon daji.
Muna buƙatar har zuwa lita 2 na ruwa kowace rana. Haka kuma ruwa mai tsabta, wanda ba a dafa ba - yana da tasirin detox.
Matakin 2
Kayan lambu da ‘ya’yan itaceBa tare da su ba, babu inda - muna buƙatar har zuwa 5-6 servings a rana don zama cikin siffar. Wadannan abinci sune tushen bitamin, ma'adanai, antioxidants da fiber. Kuna buƙatar ƙoƙari ku ci kayan lambu da 'ya'yan itatuwa masu launi daban-daban - mafi yawan bambancin launi, mafi yawan kayan abinci mai gina jiki da suka ƙunshi.
Samfuran hatsi gabaɗaya…Masu samar da hadaddun carbohydrates waɗanda ke ba da ƙoshi mai dorewa da daidaita matakan sukari na jini. Kyakkyawan madadin masu ciwon sukari masu sauƙi.
Kifi da Abincin Teku… Yana da furotin mai sauƙin narkewa da acid omega-3 mai daraja. Ka tuna cewa ba za a iya cin manyan kifaye masu yawa kamar tuna ba sau da yawa - mafarauta sune mahaɗin ƙarshe a cikin sarkar abinci, suna tara mercury da sauran gubobi, waɗanda, kash, suna da wadata a cikin tekunan duniya. Zai fi kyau a zaɓi ƙaramin kifi mara lahani - flounder, gishiri, dorado, da dai sauransu.
Matakin 3
Man kayan lambu... Linseed, zaitun, soya, sunflower. Tushen tushen omega 3, abubuwan da ke hana kumburin kumburi sun daɗe da sanin su kuma ana amfani da su cikin sanannun abincin Rum.
Walnuts... A cewar bincike, suna rage girman matakan kumburi a cikin jiki.
† ии…Masu samar da “kalori mara kyau” – wato, suna hanzarta metabolism kuma suna kunna kona mai. Musamman a wannan yanayin, ginger da barkono barkono suna da kyau.
Matakin 4
Ƙananan kayan kiwo... Daidai mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-ci-ko-ko-ko-ko-ko-ko-ko-kona-kolesterol-a-a-a-a-a-a-a-alli.
Nama mai laushi, qwaiMuna buƙatar furotin dabba don rayuwa ta al'ada. Nama ne kawai ya ƙunshi dukkanin mahimman amino acid da bitamin masu narkewa. Har ila yau, kalmar mabuɗin ita ce "jinkirin".
Ni ne… Mahimmin hanyar haɗi a cikin dala mai hana kumburi. Kuna iya cin sprouts, amfani da garin waken soya, ƙara matsakaicin miya soya sauce zuwa jita-jita. Duk da haka, a cikin adadi mai yawa, waken soya yana ƙara haɗarin kamuwa da ciwon nono, don haka daidaitawa shine babban ka'ida a nan.
Tea… Musamman kore. Wani taska na antioxidants, bisa ga binciken da yawa, yana yaki da cutar kansa yadda ya kamata. Ya ƙunshi babban adadin maganin kafeyin, idan kun sha da yawa, yana fitar da bitamin da ma'adanai daga jiki. Don haka, ya kamata kuma a iyakance shi, musamman idan ana batun abinci mai gina jiki na yara, matasa ko masu fama da hauhawar jini.
Chocolate da jan giya… Cushe da yawa na antioxidants, nutritionists bayar da shawarar su a matsayin m ƙari ga kullum menu.
Matakin 5
Farin burodi, soda… Cikakken abinci mara amfani dangane da ingantaccen abinci mai gina jiki. Kadan ku ci su, mafi kyawun ku.
Mai Jan Nama… Dadi, amma cutarwa. Ana la'akari da samfurin carcinogenic. Masana abinci mai gina jiki suna ba da shawarar iyakance shan jan nama a matsayin wani muhimmin al'amari na haɓakar ciwon daji na dubura.