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Rashin nauyi har zuwa kilogiram 8 cikin kwanaki 14.
Matsakaicin abun cikin kalori na yau da kullun shine 660 Kcal.
Kayan abincin legume hanya ce ta aminci da tasiri don rasa nauyi. A matsayinka na doka, kilo 5-8 barin jiki a cikin makonni biyu na abinci. Ba'a ba da shawarar bin wannan abincin ba tsawon lokaci. Kada ka firgita, ba za ka ci wake zalla ba tsawon kwanaki 14.
Bukatun abincin wake
Dangane da ƙa'idodin abincin legume, kuna buƙatar dogaro da abincinku akan 'ya'yan itatuwa, kayan marmari, hatsi gaba ɗaya ko burodin hatsin rai, cuku mai ƙananan mai, nama mai ɗaci da kifi, da ire-iren hatsi. Ana ba da shawarar cin abinci sau hudu a rana, shirya abincin dare har zuwa 18 na yamma. Kuna iya cin sabbin abinci da kayan dafaffen abinci (banda soyawa). Kuna buƙatar shan ruwa mai tsafta wanda ba carbonated, kuna iya shan shayi da kofi mara daɗi.
Tabbas, motsa jiki zai sa abincin ya zama mai tasiri. Horarwar wasanni ba zai taimaka ba kawai don rasa ƙarin fam, amma kuma don ƙara adadi. Bayan duk wannan, mai yiwuwa kuna son nemo siriri kawai, amma kuma ya dace da sifofin jiki. Sannan kada ka zama mai kasala don aiki tukuru don kyanka da lafiyarka.
Idan kanaso ka rasa nauyi dan kadan ko kuma baka da karfin iya zama akan cikakken abinci, zaka iya neman taimako wake azumi ranar… Mashahuri, alal misali, sune ƙaramin abin cin abinci akan wake. A wannan ranar, kuna buƙatar yin karin kumallo tare da dafaffen wake (rabin gilashi), kuma ku sami abun ciye-ciye tare da ɗimbin berries da kuka fi so ko 'ya'yan itacen mara ɗaci (apple shine zaɓi mai kyau). Don abincin rana, yi amfani da gilashin dafaffen wake da salatin kayan lambu (kusan 200 g). Kuma abincin dare yakamata ya ƙunshi rabin gilashin dafaffen wake da 100 g na kowane naman dafaffen nama, kuna iya samun kokwamba ko wasu kayan lambu waɗanda ke ɗauke da ƙaramin sitaci. Idan wake ba ya so, yi amfani da nau'in wake daban. Ala kulli hal, sauke kayan da taimakon su zai fi dadi fiye da amfani da kayan lambu ko 'ya'yan itatuwa. Bayan haka, wake zai taimaka muku ci gaba da jin daɗin ci gaba, kuma sha'awar cin wani abu kaɗan zai zama kaɗan.
Cincin wake na mako guda
Day 1
Abincin karin kumallo: abincin burodi na dukan burodin hatsi da ɗan gishirin ɗan siririya tare da ɗan abun ciki mai yawa; gilashin kefir.
Abun ciye -ciye: salatin kiwi, apple da rabin lemu.
Abincin rana: 100 g dafaffen wake, dan kadan yaji da mai kayan lambu; ruwan 'ya'yan itace (gilashi).
Abincin dare: cokali biyu na dafaffen lemun tsami; kokwamba da salatin tumatir; gilashin ruwan 'ya'yan itace.
Day 2
Abincin karin kumallo: kayan cin mai mai mai kadan da zabibi.
Abun ciye-ciye: apple.
Abincin rana: dafaffen wake; salatin sauerkraut da kore albasa, yaji tare da 'yan saukad da man kayan lambu.
Abincin dare: 100 g na tafasasshen kifin kifi da adadin koren wake.
Day 3
Karin kumallo: maku yabo tare da yanki cuku; kefir (200-250 ml).
Abun ciye-ciye: apple da pear salad.
Abincin rana: porridge pea; salatin sabo cucumbers da farin kabeji.
Abincin dare: kwano na miyar wake; kokwamba da salatin tumatir; Gilashin ruwan tumatir.
Day 4
Karin kumallo: maku yabo tare da cuku; gilashin kefir ko yogurt mara komai.
Abun ciye-ciye: kiwi da salad mai lemu.
Abincin rana: dafa ko dafa kifi (150 g); 100 g dafaffen wake.
Abincin dare: kwano na miyar wake da kuma yanka gurasar hatsin rai 1-2.
Day 5
Abincin karin kumallo: cuku mai ƙoshin mai mai da zabibi.
Abun ciye-ciye: plum 4-5.
Abincin rana: har zuwa 200 ml na kayan lambu broth; 200 g na dafaffiyar lentil da 2 tbsp. l. sauerkraut.
Abincin dare: stewed eggplant tare da yanki na gurasar hatsin rai.
Day 6
Karin kumallo: 150 g na kowane tafasasshen wake da gilashin ruwan 'ya'yan itacen citrus.
Abun ciye -ciye: innabi ko kamar kiwi.
Abincin rana: miyar miya (kimanin 250 ml); Salatin Kayan lambu; yanki na hatsin rai ko baki gurasa
Abincin dare: Abincin stew da aka yi daga kowane kayan lambu, sai beets da dankali.
Day 7
Abincin karin kumallo: 100 g na cuku mai ƙananan mai, wanda za a iya ɗanɗanna shi da yogurt na asali ko kefir.
Abun ciye-ciye: apricots 3-4 ko ƙananan bishiyoyi.
Abincin rana: 100 g na stewed wake da 3-4 tbsp. l. sauerkraut.
Abincin dare: 100 g na dafaffen nama (zai fi dacewa filletin kaza); 2 tsp. l. gwaiba da guntun burodi.
NoteA lokacin sati na biyu, dole a maimaita menu daga farko. Ana iya maye gurbin 'ya'yan itace da kayan marmari zuwa wani, amma kuyi ƙoƙari ku guji waɗanda ke ƙunshe da sitaci mai yawa.
Contraindications ga wake wake
- Ba'a ba da shawarar bin abincin legume ba idan akwai cututtuka na ɓangaren hanji ko koda, tare da gout.
- Har ila yau, tana da tsayayyen tabo lokacin daukar ciki, yayin lactation.
- Yara da tsofaffi kada su kasance cikin abinci.
- Don tabbatar da cewa dabarar bata cutar da lafiyar ka ba, yana da kyau ka nemi shawarar kwararren masani kafin fara shi.
Fa'idodin abincin wake
- Zama a kan abincin ɗanɗano, mutum baya jin matsananciyar jin yunwa. Saboda gaskiyar cewa manyan abincin abinci suna da wadataccen furotin, yawan tsoka yayin cin abinci ba zai sha wahala ba, amma mai mai ƙarancin jiki zai bar jiki.
- Wake yana dauke da muhimmin adadin zare, wanda ke nufin cewa aikin tsarin narkar da abinci zai inganta kawai. Bangon hanji zai kawar da gubobi da sauran abubuwa masu cutarwa waɗanda zasu iya cutar da lafiya da haifar da tabarbarewa cikin walwala.
- A lokaci guda, an kara saurin metabolism, rikicewar abin, kamar yadda kuka sani, a cikin kansu na iya riga ya haifar da tara ƙarin fam.
- Hakanan, wakilan legumes zasu taimaka wadatar da jiki da ma'adanai daban-daban, bitamin da sauran abubuwa masu amfani. Misali, wake yana dauke da pectins da yawa, wanda ke da tasiri mai tasiri kan narkewar abinci da tafiyar da rayuwa.
- Cin wake yana taimakawa wajen karfafa garkuwar jiki da rage yiwuwar haduwa da cututtukan hanji.
- Potassium, manganese, phosphorus, bitamin na rukunin A, B da C da kuma yawan adadin furotin-nau'in shuka a cikin kwayar hatsi yana kunshe cikin koren wake.
- Lentil ɗin ma suna da wadataccen furotin, yayin da suke ɗauke da mafi ƙarancin mai. Jikin mutum yana lura dashi sosai. Kimanin gram 80 na alkamar da aka ci kowace rana zai iya biyan buƙatunmu na bitamin B da baƙin ƙarfe.
- A lokaci guda, kusan dukkanin legumes suna da ƙananan adadin kuzari (wanda shine dalilin da ya sa, a zahiri, nauyi yana narkewa). Duk waɗannan halaye suna sanya cin abinci na legume ɗayan dabarun asarar nauyi mafi aminci don lafiyar ku.
Rashin dacewar abincin wake
- Wasu masana harkar abinci sun soki wannan abincin saboda rashin furotin na dabba. Mabiya wannan ra'ayi sun lura cewa ɓangaren tsire-tsire a cikin abincin yana da kyau, amma jiki yana buƙatar abinci daga asalin dabbobi don aiki na yau da kullun.
- Wani lokaci bayyanannun fasahar wake suna ta iska da kumburi. Idan ɗayan waɗannan abubuwan majiyai suna yawaita, to wannan abincin ba naku bane.
- Bari muyi muku gargaɗi cewa yana yiwuwa ku sami nauyin da aka rasa (har ma da ƙarin kilogram) a yayin fitowar bazata daga abincin. Saboda haka, kuna buƙatar rataye shi sosai sauƙi. Bayan barin abinci, ana ba da shawarar cewa tsawon kwana 10 (ko mafi kyau) shirya kanku ɗan ƙaramin abinci sau 5-6 sau ɗaya a rana har zuwa 18:00 kuma kar ku manta da motsa jiki.
Maimaita abincin wake
Yana da kyau a maimaita abincin wake a baya sama da watanni 3-4 bayan kammalawar farko.