Abincin Berry, kwanaki 7, -5 kg

Rashin nauyi har zuwa kilogiram 5 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 620 Kcal.

Abincin Berry ya dogara ne da dabarun maganin asarar nauyi. 'Ya'yan itacen berry sun ƙunshi abubuwa da yawa masu amfani waɗanda ke taimaka mana ba kawai rage nauyi ba, amma kuma inganta lafiyarmu.

Berry bukatun abinci

Idan kanaso kayi saurin dawo da sifa ko ka sauke bayan anyi liyafa mai yawa, zai taimaka Berry bayyana abinci na kwana uku, ba ku damar rasa kilo biyu na makale a jiki. A kan wannan abincin, za ku buƙaci shirya abinci guda hudu a kowace rana. Ana ba da shawarar yin karin kumallo tare da toasts da aka yi daga hatsi ko gurasar bran da kowane berries a cikin adadin har zuwa gram 150. Don abincin rana, za ku iya cin salatin kayan lambu marasa sitaci kuma ku sha tare da gilashin kefir maras nauyi. Amma idan yana da wahala a gare ku ba tare da abinci na gina jiki na yau da kullun ba, masu haɓaka abinci ba sa roƙon ku don ba'a jiki. An ba da izinin maye gurbin ƙayyadaddun kayan abincin abincin rana tare da wani yanki na dafaffen nama ko kifi (100 g) da ƙananan kayan lambu marasa sitaci. Kuna buƙatar cin abincin rana tare da gram 150 na salatin 'ya'yan itace. Mafi dacewa don abincin dare za a dafa shinkafa launin ruwan kasa (100-150 g) da berries (100 g).

A cikin dukkan nau'ikan abincin Berry, ban da shan ruwa mai yawa, an yarda ya shanye shayi, ganyen shayi, ƙaramin kofi (amma fanko).

Longeran ƙarami kaɗan, tsawon kwanaki 4, yana strawberry Berry rage cin abinci, kawar da fam biyu ko uku. A nan ya kamata ku ci abinci sau biyar a rana. Baya ga strawberries, abincin yakamata ya haɗa da wasu berries, 'ya'yan itatuwa da kayan marmari, nama mai ɗimbin yawa, madara mai tsami mai ɗanɗano, hatsi.

Idan kana buƙatar rasa har zuwa kilo biyar, zaka iya gwadawa da kanka mako-mako Berry rage cin abinci… Bai cancanci a manne wa irin wannan abincin ba fiye da wannan lokacin, tunda yana ɗauke da protean sunadarai da mai. Kuma tare da irin wannan dogon abincin, matsaloli tare da aikin jiki na iya tashi. Ya kamata ku ci sau uku a rana. Yana da kyau kada a ci abinci bayan 19 na dare. Baya ga 'ya'yan itace, menu ya kamata ya haɗa da cuku mai ƙoshin mai da sauran madara mai tsami mai ƙanshi, dafaffen nama ko kifin kifi, sabbin' ya'yan itace da kayan marmari, da hatsi.

An kuma tsara abincin strawberry na tsawon kwanaki bakwai, bayan haka, a matsayin mai mulkin, 3-4 karin fam ya bar jiki (idan akwai kiba sosai). Idan kuna buƙatar rage kiba kaɗan kaɗan, zaku iya rage lokacin rage cin abinci. Kuna buƙatar ci akan abincin strawberry game da kowane sa'o'i 3 (a duka, ana ba da shawarar shirya abinci guda biyar na yau da kullun) a cikin ƙananan rabo tare da irin waɗannan samfuran:

- strawberries (mafi rinjaye a cikin abinci);

- kefir mara mai, cuku cuku, madara, yogurt na halitta;

- 'ya'yan itãcen marmari (ya fi kyau a zabi apples or lemu da sauran citruses);

- kayan lambu (bishiyar asparagus, latas, tumatir, cucumbers, karas, koren albasa);

- naman nama (da farko cire fatar daga ciki);

- gurasar gari mara kyau;

- guna;

- ganye daban-daban;

- kifi mara kyau

- dankali.

Hakanan zaka iya amfani da ɗan man zaitun kaɗan (amma kar a dumama shi) da zuma ta halitta.

Duk hanyoyin Berry suna bayar da ƙin yarda da gishiri, zai iya riƙe ruwa a jiki kuma ya hana asarar nauyi.

Rasberi rage cin abinci yana kwana uku. Abincinta zai ba ku damar ƙona har zuwa kilo biyu na ballast fat mai mahimmanci. Don abinci 4 a rana, ban da raspberries, zaku iya cin cuku mai ƙarancin mai, kefir, kifi, naman kaji, 'ya'yan itacen da ba su da sitaci.

Berry menu na abinci

Abincin Abinci na XNUMX-Day Berry Express Diet

Breakfast: 2 dukan hatsin hatsi; 150 g na strawberry-ceri platter, wanda za a iya yaji tare da kirim mai tsami mafi ƙarancin abun ciki (1-2 tsp) ko wasu abin sha madara mai tsami; koren shayi.

Abincin rana: salatin tumatir, cucumbers da ganye iri-iri; gilashin kefir mai ƙananan mai.

Abincin rana: 150 g apple da salatin lemu; ganye decoction.

Abincin dare: dafaffen shinkafa mai launin ruwan kasa (har zuwa 150 g); 100 g na cherries.

4 days strawberry Berry rage cin abinci

Day 1

Karin kumallo: 150 g na kowane sabo berries; Ayaba; 200-250 ml na kefir mai-mai.

Abun ciye-ciye: strawberry puree (har zuwa 150 g) da gilashin madara mai mai mai mai yawa.

Abincin rana: filletin kaza, dafa shi ba tare da ƙara mai ba (har zuwa 150 g); dintsi na tafasasshen bishiyar aspara; karamin salatin apple tare da strawberries; kopin koren shayi.

Bayan abincin dare: 2 tbsp. l. cornflakes da aka dafa tare da ruwan zãfi; rabin lita na yogurt mara nauyi tare da kowane 'ya'yan itacen da ba na sitaci ba.

Abincin dare: kokwamba da salatin tumatir; dankali a cikin riguna (300 g).

Day 2

Karin kumallo: 150 g na strawberries; crouton da gilashin madara tare da mafi ƙarancin abun mai.

Abun ciye-ciye: rabin lita na 'ya'yan itace da berry hadaddiyar giyar, wanda ya hada da cherries, raspberries da lemu.

Abincin rana: 2 abincin pancakes tare da Berry puree da 1 tsp. zuma ko jam; kopin koren shayi.

Bayan abincin dare: ceri buttermilk (100-150 g).

Abincin dare: salatin 'ya'yan itace g; kefir mara nauyi (gilashi).

Kafin kwanciya: zaka iya sha gilashin abin sha mai madara mai-mai mai mai mai yawa.

Day 3

Karin kumallo: 2 tbsp. l. muesli ba tare da sukari ko oatmeal ba; ruwan 'ya'yan itace (gilashi).

Abun ciye-ciye: strawberry puree (150 g) da gilashin komai yogurt ko kefir.

Abincin rana: wani yanki dafaffun naman kaza (100 g); apple da koren shayi.

Bayan abincin dare: 100 g na lemu da strawberry puree; yogurt mara mai mai (250 ml).

Abincin dare: 150 g of Boiled ko gasa dankali; karamin sashi na salatin kayan lambu wanda ba sitaci ba tare da ganye; shayi.

Day 4

Karin kumallo: croutons 2; hadaddiyar giyar 'ya'yan itace (0,5 l).

Abun ciye -ciye: gilashin yogurt; apple ko pear.

Abincin rana: 150 g na steamed kifi; kamar wata kokwamba; kopin koren shayi.

Bayan abincin dare: 2 tbsp. l. muesli tare da strawberries; gilashin kefir.

Abincin dare: 150 g 'ya'yan itace ko salatin berry.

Misali na cin abincin mako-mako na abincin Berry

Litinin

Karin kumallo: 2 tbsp. l. oatmeal ko muesli da aka dafa shi da ruwan zãfi ba tare da ƙari ba.

Abincin rana: dafaffen kaza ko kifin fillet (100 g) tare da gefen abinci na kayan lambu marasa tsiro; dintsi na kowane irin 'ya'yan itace.

Abincin dare: gilashin yogurt mara mai mai yawa ko kefir.

Talata

Karin kumallo: 150 g na ƙananan kiɗa da gilashin ruwan 'ya'yan itace.

Abincin rana: yanki dafaffen kaza da kuma kayan lambu; dintsi na strawberries ko raspberries.

Abincin dare: 100 g na puree daga kowane 'ya'yan itace da ƙananan kefir (gilashi).

Laraba

Karin kumallo: dafaffen ƙwai (2 inji mai kwakwalwa.); gilashin sabon ruwan 'ya'yan itace da aka matse.

Abincin rana: kayan lambu mara miya; 2 ƙananan sikirin kifi mara kyau; koren shayi mai lemon.

Abincin dare: salatin 150 na kowane 'ya'yan itacen da ba na sitaci ba da kuma 2 tbsp. l. oatmeal ko muesli da aka dafa shi da ruwan zãfi; yogurt na halitta (300 ml).

Alhamis

Karin kumallo: 2 cikakke abincin hatsi; dintsi na 'ya'yan itace; ruwan 'ya'yan itace (gilashi).

Abincin rana: kwano na kayan miya mara kayan lambu; tumatir; kefir mai mai mai yawa ko madara (gilashi).

Abincin dare: cuku mai ƙananan mai (100 g) tare da ƙari na strawberries ko wasu 'ya'yan itace; ruwan 'ya'yan itace da aka matse.

Jumma'a

Karin kumallo: 150 g dafaffen shinkafa (zai fi dacewa launin ruwan kasa); 100 g 'ya'yan itace; koren shayi.

Abincin rana: dafa nama mara kyau (100 g); salatin tare da kayan lambu da ganye.

Abincin dare: 2 tbsp. l. cuku mai ƙananan mai tare da dinbin 'ya'yan itace; koren shayi mai lemon.

Asabar

Abincin karin kumallo: karamin rabo na oatmeal da ruwan apple (gilashi).

Abincin rana: stew kayan lambu da kuma ɗan pudding berry.

Abincin dare: muesli tare da strawberries; kefir mara nauyi (gilashi).

Lahadi

A lokacin rana, kuna buƙatar cin ƙananan mai ko 1% kefir da kowane irin 'ya'yan itace. Ana ba da shawarar a hada da 'ya'yan itacen berry mai ɗanɗano da mafi yawan gaske a cikin abincin a farkon rabin ranar, kuma a yi abincin dare tare da kefir (a sha gilashin abin sha mai madara).

Misali na cin abinci na strawberry na kwana 4

Day 1

Abincin karin kumallo: apple da salatin strawberry, wanda za'a iya amfani dashi 1 tsp. zuma; kefir mai ƙanshi ko yogurt (gilashi).

Abun ciye-ciye: 200 g na strawberries.

Abincin rana: 50 g na dafaffen filletin kaza; kamar wata sabuwar cucumbers da gilashin strawberries.

Abincin dare: wasu bishiyar strawberries da gurasar hatsi gaba ɗaya.

Abincin dare: salatin dafaffen dankali, albasa, strawberries da gida cuku, kayan yaji da kefir.

Day 2

Abincin karin kumallo: wani yanki na burodin burodi, wanda aka shafa mai da mai-mai mai ƙwai da kuma ɗanyun strawberry.

Abun ciye-ciye: gilashin madara mai mai mai mai yawa, da aka nike tare da 'ya'yan itace.

Abincin rana: kamar biyun da aka yi daga gari da madara (ba a ƙara sukari ba), cike da strawberries.

Abincin cin abincin maraice: dintsi na strawberries wanda aka yayyafa shi da ɗan zuma; koren shayi.

Abincin dare: farin kabeji da salatin strawberry, an ɗora shi da man kayan lambu.

Day 3

Karin kumallo: toast tare da strawberries a saman.

Abun ciye-ciye: 200 g na strawberries da gilashin kefir.

Abincin rana: salatin wani yanki na guna, ayaba, 'yan strawberries.

Abincin cin abincin maraice: dintsi na strawberries da gurasa.

Abincin dare: salatin bitamin ciki har da strawberries, kabeji da karas; shayi.

Day 4

Abincin karin kumallo: yanki na cuku mai kaɗan da kuma 100-150 g na strawberries.

Abun ciye-ciye: rabin lemu da kamar strawberries.

Abincin rana: wani yanki na tafasasshen kifi tare da latas, wanda aka zuba shi da ɗan man zaitun kaɗan; kwano na strawberries; koren shayi mai lemon.

Bayan abincin dare: 'yan strawberries.

Abincin dare: salatin, gami da kabeji da kuma strawberries.

Misali na abincin rasberi na kwana 3

Day 1

Abincin karin kumallo: 100 g na raspberries da adadin adadin cuku na gida (za a iya maye gurbin ɓangaren madara mai yisti tare da gilashin madara mai daɗin ƙanshi ko kefir).

Abun ciye-ciye: 150 g na rasberi jelly da gilashin berries ɗin da kansu sabo ne.

Abincin rana: Boiled nama kaza (200 g), wanda za a iya seasoned da rasberi miya.

Abincin dare: gilashin yogurt da dintsi na raspberries.

Day 2

Karin kumallo: 100 g na raspberries; yogurt ko kefir (gilashi).

Abun ciye-ciye: raspberries (200 g) tare da 2 tsp. zuma.

Abincin rana: wani yanki na dafaffiyar ko kifin da aka dafa (150 g); tumatir ko kokwamba.

Abincin dare: gauraya 200 g raspberries da 1 tbsp. l. cikakken goro.

Day 3

Karin kumallo: raspberries (100 g); gilashin yogurt.

Abun ciye-ciye: raspberries (200 g) da kuma irin goro.

Abincin rana: wani yanki dafaffe nama (har zuwa 150 g) da karas da salatin kabeji (150 g).

Abincin dare: apụl sabo ko na gasa; kwano na raspberries.

Contraindications Berry rage cin abinci

  1. Rashin lafiyan 'ya'yan itace shine dalilin zabi wani abincin daban don zamanantar da adadi. Don bayaninka, ana sanya strawberries da strawberries a cikin ƙa'idodi waɗanda ake hana su yara ƙoshin lafiya na abinci, diathesis.
  2. Taba'a don lura da fasahar berry a cikin kowane bambancin - ciki, shayarwa, yarinta ko tsufa.
  3. Ba za ku iya cin irin wannan ba idan akwai cututtukan cututtuka na yau da kullun, tare da ciwon ciki na ciki, babban acidity, hauhawar jini, koda ko cututtukan hanta.
  4. Ba'a ba da shawarar rasa nauyi tare da 'ya'yan itace idan kuna fuskantar damuwa ta jiki ko ta hankali.
  5. Bai kamata ku zauna a kan abincin berry ga mutanen da kwanan nan aka yi musu aikin tiyata ba.

Amfanin abinci na Berry

  1. Baya ga gaskiyar cewa tare da taimakon wannan abincin za ku iya saurin zubar da ƙarin fam guda biyu, fasahar berry tana da fa'idodi da yawa saboda fa'idar berry ɗin da kansu.
  2. Kowa ya sani cewa 'ya'yan itace suna ƙunshe da ƙwayoyin bitamin da yawa kuma suna ƙoƙari su ci yawancin su yayin lokutan da suka nuna. Yawancin matan gida suna girbe 'ya'yan itace don hunturu - sun bushe, daskare, dafa abubuwan kiyayewa da matsawa. Idan masana ilimin gina jiki ba su da komai game da zaɓuɓɓuka biyun farko na blanks, to maganin zafin rai na 'ya'yan itacen berry yana ɗauke musu bitamin masu amfani da yawancin bitamin, abubuwa daban-daban, mai, ƙwayoyin cuta, sinadarai. Saboda haka, ya fi lafiya a ci sabo da 'ya'yan itace.
  3. Strawberries, waɗanda ake amfani dasu a cikin nau'ikan nau'ikan asarar Berry, suna da wadataccen bitamin (musamman ƙungiyoyin B, C), ƙwayoyin halitta (salicylic da oxalic). Wannan bishiyar ana daukarta a matsayin diaphoretic, yana taimakawa siraran jini, cire gubobi, da kuma daidaita microflora na hanji. Vitamin C yana da hannu cikin saurin warkar da raunuka, ƙarfafa garkuwar jiki, da inganta yanayin fata. Abubuwan da aka gano (potassium, magnesium, calcium) suna ƙarfafa tsarin mai juyayi, haɓaka numfashi na salula.
  4. Cin strawberries yana inganta narkewa. Wadannan 'ya'yan itace suna dauke da bitamin C, B1, B2, PP, folic acid, carotene, pectins, da gishirin ma'adinai. Abubuwan da aka samo a cikin strawberries (baƙin ƙarfe, jan ƙarfe, zinc, manganese, cobalt) suna da hannu a cikin hematopoiesis. Kuma daga ganyen strawberry suna shirya kyakkyawan jiko na diuretic.
  5. Kusan dukkanin 'ya'yan itace suna da tasirin laxative mai laushi. Gabatarwar su akai-akai a cikin abincin zai taimaka wajan tabbatar da aikin ciki na ciki.
  6. Mutane da yawa waɗanda suka sami asarar nauyi na Berry a kan kansu sun lura da ci gaba a cikin yanayin ƙusoshin (sun daina fiddawa da fashewa), da ƙarfafa gashi. Fata tana samun inuwa mai jan hankali, tsarinta ya daidaita, kuraje da kuraje sun ɓace.
  7. Magungunan antidepressants na ɗabi'a, waɗanda aka samo a cikin 'ya'yan itace da yawa, suna kare mu daga ƙararrawa, rashin son rai, sauyin yanayi, da sauran rikicewar damuwa.
  8. Sweetarancin ɗanɗano na 'ya'yan itacen na berries na taimaka wajan hana sha'awar kayan marmari.
  9. Amfani da 'ya'yan itace yana inganta tsarkakewar magudanan jini da dukkan jiki, saboda' ya'yan itace da sabbin ruwan 'ya'yan itace da ake matsewa daga garesu na iya cire cholesterol mai cutarwa, acid bile da ruwan karafa.
  10. Yana inganta zagayawar jini da aikin tsarin zuciya da jijiyoyin jini. Manyan mai waɗanda ake samu a cikin 'ya'yan itace suna da tasiri mai amfani akan daskarewar jini.

Rashin dacewar cin abincin Berry

  • Tsarin abincin berry a yawancin bambance-bambancen har yanzu ba'a daidaita shi da kyau ba. Gabaɗaya, masana ilimin abinci mai gina jiki da likitoci sun ba da shawarar amfani da 'ya'yan itacen berry a matsakaici. Yawan su a cikin abinci na iya haifar da spasms na tsarin narkewar abinci, zuwa gudawa.
  • Organic acid daga berries suna da mummunan tasiri akan hakora - enamel na haƙori ya lalace, caries da sauran rikitarwa na ramin baka suna kafa. Sabili da haka, kar ka manta da goge haƙorinku ko kurkurar bakinku sosai bayan cin 'ya'yan itace.
  • Bin ka'idojin abincin zai taimaka muku rasa extraan ƙarin fam, amma da alama ba za ku iya rasa nauyi sosai a cikin hanyar abinci guda ɗaya ba.
  • Abincin Berry na yanayi ne. Kowane Berry yana da nasa lokacin da ya dace a wani yanki. Yin amfani da kyaututtukan da aka shigo da su na ɗabi'a, da farko, zai bugi walat ɗin, kuma na biyu (mafi mahimmanci), zai iya cutar da yanayin kiwon lafiya. Sau da yawa, don ingantaccen kiyayewa da sufuri, ana bi da 'ya'yan itace da abubuwa masu lahani na gaskiya. Zai fi kyau a ci sabbin kayan lambu waɗanda ke girma a yankinku.

Maimaita abincin Berry

Kuna iya maimaita maimaita kowane nau'ikan abincin Berry a cikin wata daya.

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