Abincin kaka, kwana 7, -5 kg

Rashin nauyi har zuwa kilogiram 5 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 940 Kcal.

Abincin Autumn shine daidaitaccen tsarin abinci mai gina jiki wanda ke da tasirin tsabtace jiki. Na tsawon mako guda (matsakaicin lokacin kowane zaɓi na zaɓin abinci na kaka), bisa ga sake dubawa, zaku iya rasa har zuwa ƙarin fam 5 kuma saita jikinku don canjin yanayi zuwa hunturu.

Abincin abincin kaka

a kayan girki na kaka Kuna buƙatar barin nama mai kitse, man alade, nama mai kyafaffen, marinades, soyayyen abinci, kayan zaki masu daɗi da sukari mai tsafta, muffins, qwai, kayan kiwo, abinci mai sauri, barasa, shayin baki, soda da sauran abinci masu yawan kuzari na gaskiya.

Kuma yakamata ayi tushen tushen abincin don asarar nauyi na kaka:

- kayan lambu (tare da girmamawa akan rashin sitaci);

- ganye;

- 'ya'yan itãcen marmari (zai fi dacewa ba za a ɗanɗana ba);

- kwayoyi (suna ƙunshe da ƙwayoyin da ke daidai, amma suna da adadin kuzari sosai, don haka ya kamata a cinye su cikin iyakantattun yawa);

- 'ya'yan itace;

- man kayan lambu (muna amfani kaɗan kawai kuma ba mu shan magani mai zafi);

- shinkafa, masara, buckwheat, oatmeal;

- wake (wake, wake, lentil);

- madara da madara mai tsami na ƙananan mai (kuma zai fi dacewa ba mai kitse ba);

- naman kifi da abincin teku (musamman, jatan lande, mussel, squid, tsiren ruwan teku);

- nama mara nauyi (kaji mara fata, fillet na naman sa).

Na ruwa, ban da ruwan talaka wanda ba na carbon ba, wanda dole ne a sha shi da yawa, akan abincin kaka ana ba shi izinin tsarma abincin tare da koren shayin da ba shi da ɗanɗano, kayan ganyen ganye, sabo ne ruwan 'ya'yan itace, ruwan' ya'yan itace, compotes. Duk abubuwan sha ya zama na gida; zai fi kyau a ƙi shan ruwan sha na tsawon lokacin nauyi.

Masu haɓaka abinci na kaka suna ba da shawarwari akan matsakaicin girman rabo (ana nuna nauyin samfuran a cikin sigar da aka gama). Kuna iya cin 250-300 g na hatsi a lokaci guda, 100 g na kifi ko nama, 250 g na 'ya'yan itace ko kayan lambu a lokaci guda, ba za ku iya sha fiye da gilashin abin sha ba a lokaci guda (ruwan tsafta ba ya ƙidaya). Ya kamata ku ci abinci kaɗan, kusan sau biyar a rana, yin menu ya bambanta sosai kuma kada ku ci abinci.

Gyara duka adadi da kiwon lafiya an yi alkawarinsa ta musamman kaka abinci don rigakafi… Yana da kyau a dogara da abinci mai gina jiki akan wannan hanyar akan tushen 'ya'yan itacen citrus na bitamin C (lemu, lemo, kiwi), faski, radish, kabeji, buckthorn teku, rumman; abincin teku, wanda zai ba wa jiki isasshen adadin iodine da madaidaicin kitse na omega 3; buckwheat mai arziki a cikin carbohydrates; naman sa ko naman maraƙin da ke ɗauke da furotin lafiya, zinc, baƙin ƙarfe. Hakanan zaka iya cin wasu 'ya'yan itatuwa, kayan marmari, berries, madara mai ƙarancin mai da madara mai tsami, ƙaramin goro. Salads, kamar yadda ya gabata, yakamata a sanya su tare da wasu digo na kayan lambu. Ruwan da aka ba da izini iri ɗaya ne da na farkon bambancin abincin kaka. Ana ba da shawarar ku ci sau 6 a rana a cikin ƙananan rabo a kusan daidai lokacin lokaci. Yana da kyau a kammala cin abinci aƙalla sa'o'i 19-20. Kada a yi kwazazzabo kafin kwanciya.

Wani bambancin akan wannan sanannen fasahar abinci mai gina jiki shine kaka tsarkake abinci… Anan, yana da kyau ku tsara tsarin abincinku domin ya kunshi kashi 60% na 'ya'yan itatuwa da kayan marmari, kuma 20% an kasafta su domin dukkanin hatsin carbohydrates, sunadarai da sunadarai na kayan lambu. A wannan halin, an sanya takunkumi mai tsauri kan kifi, nama, abinci gwangwani iri iri da abinci mai dauke da sukari. Hakanan ya cancanci cin kashi-kashi.

A lokacin rawan nauyi na kaka, duk irin zabin abincin da kuka zaba, yana da kyau ku ƙi cin abincin gishiri ko kuma aƙalla rage gishiri a cikin abinci yadda ya kamata.

Don adana sakamakon da aka samo akan abincin kaka, barin shi, kar ka manta da ainihin ƙa'idodin abinci mai gina jiki:

- Barin 'ya'yan itatuwa da kayan marmari na yanayi a matsayin tushen abincin;

- kara tafiya da shiga don wasanni;

- idan kuna son wani abu mai dadi, yi amfani da zuma, busassun 'ya'yan itatuwa ko marmalade (ba shakka, a matsakaici);

- ci kashi kadan kuma ku sami abinci mai kyau;

- cin abincin awanni 3-4 kafin fitilu ya kare.

Kayan abinci na kaka

Misali na abincin yau da kullun na abincin kaka na kaka

Abincin karin kumallo: wani ɓangare na oatmeal, wanda za'a dafa shi a cikin madara mai ƙananan mai, tare da ƙari na berries; koren shayi tare da yanki na lemun tsami.

Abun ciye-ciye: gilashin kefir.

Abincin rana: gasa kaza fillet; kamar wata kokwamba; gilashin ruwan 'ya'yan itace

Abincin abincin dare: sabo ko gasa apple.

Abincin dare: dafaffen buckwheat; cucumber-tumatir salatin tare da ganye, yayyafa da man zaitun; ganye decoction.

Misali na abincin abinci na kaka na rigakafi na mako guda

1 da 5 kwanakin

Karin kumallo: buckwheat; ruwan teku tare da koren albasa; ginger shayi tare da teaspoon na zuma.

Abun ciye-ciye: rabin rumman.

Abincin rana: stew na kabeji, barkono mai kararrawa, shinkafa da tafarnuwa; salatin, sinadaran da ake dafa su da radish da karas, croutons baƙar fata, soya miya; ruwan rosehip.

Yammacin abun ciye-ciye: rabin rumman.

Abincin dare: gasa dankali tare da kirim mai tsami da ganye; tuffa da salatin karas da man zaitun; kofin koren shayi.

Jibin Maraice na biyu: kananan kiwi biyu.

2 da 6 kwanakin

Karin kumallo: casserole na gida cuku da busassun 'ya'yan itace; lemu mai zaki

Abun ciye-ciye: gilashin compote (idan da gaske kuna son abu mai zaki, ƙara ɗan zuma a ciki).

Abincin rana: steamed naman sa fillet; stew kayan lambu (zai fi dacewa ba tare da dankali); gilashin apple da ruwan pear.

Bayan abincin dare: gilashin tekun buckthorn compote.

Abincin dare: 3 tbsp. l. dankakken dankali ko dankalin turawa; kabeji da karas na karas; decoction na ganye.

Abincin dare na biyu: salatin kiwi, lemu da peach.

3 da 4 kwanakin

Abincin karin kumallo: salatin barkono mai kararrawa, kabejin kasar Sin da karamin man zaitun; hatsi; ruwan rumman.

Abun ciye-ciye: dintsi na goro; komai koren shayi.

Abincin rana: kamar dankalin da aka dafa ko gasa; wani yanki na pollock, wanda shirye -shiryensa bai yi amfani da mai da kitse ba; gilashin ruwan karas.

Abincin dare: muna maimaita abincin yau (za ku iya cin sauran kwayoyi ko 'ya'yan itace).

Abincin dare: barkono mai kararrawa cike da naman kaza; kokwamba.

Jibin na biyu: gilashin apricot-orange juice.

Day 7

Breakfast: dafaffen buckwheat ko kabewa puree; beetroot da salatin karas (zaku iya sawa da tafarnuwa); gilashin kefir.

Abun ciye-ciye: ɗan cuku a gida tare da kiwi ko rabin lemu.

Abincin rana: kwano na borscht mai cin ganyayyaki; yanki na cuku mai ƙananan mai; yanki na baƙin burodi; roman tashi.

Kayan cin abincin maraice: kamar cokali biyu na cuku mai ƙananan kitse da kowane fruita fruitan itace.

Abincin dare: wani yanki na dafaffen kaji ko gasa; apple, karas da farin kabeji salatin.

Jibin na biyu: rumman.

Misali na tsarin abinci na tsarin tsarkakewar kaka na mako guda

1 da 4 kwanakin

Karin kumallo: pear da salatin apple tare da suturar yogurt mara mai mai mai; 8-10 inji mai kwakwalwa. almani; gilashin pear compote.

Abun ciye-ciye: yanka 2 na gishirin da aka ɗanɗana da cuku mai kaɗan.

Abincin rana: kwano na kayan miya mara kayan lambu; yanki na hatsin rai ko gurasar hatsi; gilashin ruwan 'ya'yan itace

Abincin dare: 50 g busassun apricots ko kamar wata sabo ne na apricots; koren shayi.

Abincin dare: lentil porridge; karas; kayan ganye ko shayi.

2 da 5 kwanakin

Abincin karin kumallo: yan-yanka guda biyu na kabewar da aka gasa; salatin kokwamba wanda aka kera shi da mai-mai mai mai tsami ko yogurt; gilashin kefir.

Abun ciye-ciye: gilashin madara da yanki na cuku.

Abincin rana: gwoza mai ƙamshi tare da kirim mai tsami na mafi ƙarancin abun mai; salatin kabeji; yogurt ko kefir (200-250 ml).

Abincin dare: gilashin karas da ruwan apple.

Abincin dare: steamed kayan lambu; yanki na dukan burodin hatsi; apple compote.

3 da 6 kwanakin

Abincin karin kumallo: salatin karas, dafaffen ƙwai da gurasar hatsin rai (kuna iya ɗauka da sauƙi tare da kirim mai ƙanshi mai ƙanshi ko yogurt); Boat oatmeal; gilashin madarar gasasshiyar madara.

Abun ciye-ciye: kamar wata sabuwar cucumbers.

Abincin rana: miyar wake; dukan burodin hatsi da gilashin ruwan apple.

Abincin abincin rana: sabo ne kokwamba ko tumatir.

Abincin dare: salatin tumatir, farin kabeji, ganye; burodi; lemun tsami ko ruwan 'ya'yan itace compote.

В rana ta bakwai zaku iya maimaita menu na kowace rana ko iyakance ku zuwa kwana shida kuma ku sauka daga abincin.

Contraindications na kaka rage cin abinci

Kodayake abincin kaka yana da cikakkiyar dabara, amma bai kamata a bi ta yanayin cututtukan hanji da na ciki ba, a gaban tsofaffi da sauran cututtuka masu tsanani.

Fa'idodin Abincin Rana

  1. Baya ga gaskiyar cewa abincin kaka yana ba ku damar ɗan daidaita adadi a cikin ɗan gajeren lokaci, yana da tasiri mai kyau ga lafiyar ku. Za ku iya ƙarfafa garkuwar jiki tare da taimakon adadi mai yawa na abubuwan gina jiki da ke ƙunshe cikin abinci mai shawarar. Tare da irin wannan abincin, jiki yana shirya don sake fasalin halitta. Mutane da yawa, bayan sun kammala karatun abincin kaka, sun lura da inganta yanayin gashinsu, ƙusoshinsu da fatar jikinsu.
  2. Menu na faɗuwa yana da wadata a cikin antioxidants waɗanda ke inganta yanayin mu kuma suna rage yiwuwar haɗuwa da baƙin ciki. Isasshen abinci da fiber mai amfani, a hankali tsaftace jiki daga gubobi, gubobi da sauran abubuwa masu cutarwa. Har ila yau, fiber yana daidaita stool kuma yana taimakawa wajen inganta narkewa. Menu na abinci ya ƙunshi samfuran furotin waɗanda ke taimakawa jiki ya kawar da nama mai adipose da ƙarfafa corset na tsoka.
  3. Godiya ga abinci mai gina jiki, mutanen da ke rage nauyi akan abincin kaka ba sa fuskantar tsananin yunwa kuma suna cikin nutsuwa tsayayya da duk tsarin abincin.
  4. Kasancewar yawancin zaɓuɓɓukan abinci na ba ka damar zaɓar wanda ya fi dacewa da burinka da abubuwan da kake so.

Rashin dacewar Abincin Yanayi

  • Kamar wannan, abincin faduwa ba shi da wata matsala. Bai dace ba sai dai idan waɗanda ke ƙoƙari don sabunta zamani na walƙiya-da sauri.
  • Cin abinci yan ƙananan matsala ga mutanen da suke da jadawalin aiki.

Sake aiwatar da abincin kaka

Kuna son gwada faɗuwar abincin sake don kanku? Ana iya yin hakan cikin wata daya da rabi bayan an kammala shi.

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