Abincin nono, makonni 3, -4 kg

Rashin nauyi har zuwa kilogiram 4 cikin makonni 3.

Matsakaicin abun cikin kalori na yau da kullun shine 960 Kcal.

Sai ya faru da cewa wani kyakkyawan katon nono mace abin sha'awar maza da yawa ne. Koyaya, Yanayin Uwar zaɓin yana ba da kyakkyawan jima'i tare da tsattsauran ra'ayi. Ana son ganin wannan sashe na jiki ya kara fitowa fili, mata da yawa ma sun koma aikin tiyatar roba. Amma ba lallai ba ne a yi amfani da irin wannan wuce gona da iri kuma ba masu amfani sosai ba; zaka iya ƙara ƙarar nono tare da taimakon gyaran abinci mai gina jiki. Daga wadanne kayayyaki nono ke karuwa? Bari mu kalli abinci na musamman.

Abubuwan buƙatun abinci don kyawawan nono

Kafin mu ci gaba zuwa shawarwari kai tsaye game da abinci mai gina jiki, mun lura cewa rashin daidaituwa tsakanin kwayoyin halittar wani dalili ne na gama gari cewa mata ba za su iya yin alfahari da fitattun ɓangarorin wannan ɓangaren na jikin ba. Idan jikin mace ya samar da adadi mai yawa na sanadin kwayar halittar testosterone ta namiji, to girman nono yana wahala. Don kiyaye yawan kwayar testosterone na yau da kullun, kuna buƙatar rage yawan cin abincin da ke saurin aiki da haɓaka wadatattun 'ya'yan itatuwa na zamani, kayan lambu,' ya'yan itace, da hatsi gaba ɗaya a cikin abincinku.

Abincin da ke ɗauke da isrogen, hormone na mace, yana taimakawa wajen haɓakawa da kuma bayyanar ƙirjin. Yana da yawa musamman a cikin waken soya da samfurori daga gare ta, kiwo da kayan madara mai tsami, tsaba flax, tsaba sunflower, kabewa. Kamar yadda aka sani tun lokacin farkon hare-hare na gabas, wadatar abinci tare da kayan yaji da ganye iri-iri na taimakawa wajen kara nono. Misali, ganyen fenugreek ya shahara saboda aikin sa kamar na hormone da aka ambata a baya. Gabatar da wannan mataimaki na halitta a cikin abinci kuma yana taimakawa wajen kara yawan nono, sabili da haka ana bada shawara sau da yawa don shayar da uwaye masu shayarwa. Ginger, Fennel, thyme, cloves, turmeric, oregano, anise suna da irin wannan sakamako.

Ka wadatar da abincinka da legumes: Peas, wake, lentil. Suna inganta girman nono. Yana da amfani a dafa miya daga wake, a shirya abinci na gefe, amma ba kowace rana ba, saboda yana da wahala hanjinmu su narkar da irin wannan kalori mai nauyi. Masana ilimin abinci mai gina jiki sun ba da shawarar cin wake sau daya ko sau biyu a mako.

A cikin dukkan hatsi, ya fi dacewa a yi amfani da hatsi, sha'ir, shinkafar ruwan kasa, da alkama. Af, ban da ƙarin nono, waɗannan ƙwayoyin hatsi sun shahara kamar abubuwan da ke ba da jima'i na ɗabi'a. Tabbatar dafa alawar, kar a ci abinci da sauri. Madara ko kirim za su iya, har ma ana buƙatar daɗa shi a cikin alawar.

Kifi yana da matukar amfani ga nono, musamman dangin salmon. Ku ci aƙalla sau ɗaya a mako.

Daga kayan lambu, 'ya'yan itace da kayan marmari, ana bada shawarar mayar da hankali kan tumatir, kabeji, cucumbers, dankali, rhubarb, beets, kabewa, watercress, karas, faski, eggplant, apples, cherries, strawberries, rumman, plums, gwanda.

Don sa ƙirjinku ya yi yawa kuma ya fi kyau, yana da mahimmanci ku wadatar da menu tare da madaidaitan fats masu lafiya. Kuma kitse mara lafiya yana da duk damar da za a ajiye a kugu ko a wasu wuraren da ke da matsala, kuma a bayyane ba za su yi tasiri mai kyau ga yanayin jikin ba. Shiga cikin menu mai kitse mai kitse, wanda aka samo, musamman, a cikin mai kayan lambu (flaxseed, zaitun da sesame oil musamman suna da kyau), iri daban -daban, tsaba, kifi, avocado da man da aka samar daga gare ta.

Kwayoyi tare da zuma suna taimakawa ƙara ƙwanƙasa. Gwada wannan girke-girke. Zuba gyada da aka bare da zuma da ruwan lemon tsami, dama. Wannan hadin ya kamata a sha bayan karin kumallo da abincin dare, cokali daya a lokaci guda.

Dangane da abun da ke cikin kalori na abinci, ana ba da shawarar yin biyayya ga tsarin 1000-1500 na rukunin makamashi kuma ku ci shi kaɗan. Abincin nono ya kamata a bi na makonni 2-3. A wannan lokacin, gyare-gyare masu daɗi ya kamata ya faru da ƙura. Kar ka manta game da tsarin sha - sha isasshen ruwa mai tsafta. Abin sha wanda ya ƙunshi gas, barasa da maganin kafeyin ana ba da shawarar a guji (ko kuma aƙalla mafi ƙarancin yiwu).

Af, magungunan gargajiya suna ba da shawara a sha a shayar da miliyon 100 daga ganyen strawberries ko oregano tare da madara don haɓaka nono, sannan kuma a ci karin kumallo.

Daga kayan abinci, yana da kyau a ƙin abinci mai nauyi: kayan zaki mai mai, kayan abinci mai sauri, samfuran farin gari, man alade da abinci mai soyayyen. Ba za su kawo wani amfani ga nono ba, ko ga adadi gaba ɗaya, ko ga lafiya.

Don nonon yayi kyau da kyau, ana bukatar aiwatar da wasu matakan tallafi. Guji cin abinci mai rage nauyi. Komai yawan jin daɗin jin daɗi zai so akasin haka, an tsara jikin mace ta yadda tare da raguwar nauyi, matakan farko suna barin kawai daga mafi “shaɗan” sassan jiki, wato daga kirji da gindi

Hakanan ya kamata a gina tsokar tsokar kirji. Kamar sauran sassan jiki, yana buƙatar horarwa. A Intanit, zaka iya samun ɗakunan motsa jiki na motsa jiki waɗanda aka tsara da kyau da kwalliyar kwari. Sanya doka don yin su akai-akai. Daidaitattun abubuwan turawa da ja da amfani da sandar suna da kyau. Amma yana da mahimmanci ayi atisayen daidai saboda kar ku daga hannayen ku maimakon daga kirji. Kari akan haka, yin tausa yayi alkawalin yin sauti da kuma ban sha'awa ga fasa. Ana iya yin duka biyun kansa da kuma cikin ɗakunan gyaran fuska. Tausa zaiyi tasiri yayin amfani da mayuka na musamman ko creams don yankin décolleté. Amma a wasu lokuta ana hana yin tausa (ga marasa lafiya na hawan jini, a gaban kumburin nono, yayin shayarwa da kuma bayan haka, bayan liposuction).

Tausa tare da tsintsiya a cikin sauna yana aiki sosai, yana watsa jini sosai, yana ƙara sautin tsoka, kuma yana inganta yanayin fata gaba ɗaya. A cikin Kievan Rus 'yan mata, bayan shekaru goma, iyayensu mata sun tashi cikin wanka tare da tsintsiya mai itacen oak, don haka nonon yarinyar ya zama kyakkyawa da kyau. Irin waɗannan hanyoyin an gudanar da su sau da yawa a mako kuma an ƙare da douches masu sanyi.

Shafa kanka da shawa mai banbanci, yana da malalar ruwa da tasirin ɗumama, yana inganta yanayin jini a cikin kyallen takarda.

Abincin abinci don karin nono

Misali na abincin mako-mako don nono

Litinin

Karin kumallo: oatmeal da aka dafa a cikin madara.

Abun ciye-ciye: kopin shayi tare da yanki cuku.

Abincin rana: kwano na miyan kayan lambu da kuma yanki na gurasar hatsin rai.

Lafiya, apple.

Abincin dare: gasa kifin kifi; sabo ko gasa kayan lambu.

Talata

Karin kumallo: wani ɓangare na buckwheat porridge tare da apple apple; kopin shayi.

Abun ciye-ciye: yanki na cuku.

Abincin rana: borscht na kayan lambu da kuma yanki na dukan burodin hatsi.

Abincin abincin rana: dintsi na cherries.

Abincin dare: filletin kaza ko gasa; kokwamba-tumatir salatin tare da ganye, seasoned da 'yan saukad da na man zaitun.

Laraba

Abincin karin kumallo: cuku na gida tare da cakuda Berry, wanda aka dace da yogurt na asali da 1 tsp. zuma.

Abun ciye-ciye: burodin hatsi ko biskit; kopin shayi.

Abincin rana: dafaffen shinkafar shinkafa da tablespoan tablespoons na sauerkraut; rabin rumman.

Abincin dare: gilashin kefir ko yogurt mara komai.

Abincin dare: naman alade da salatin kayan lambu mara dadi, wanda aka hada shi da man zaitun.

Alhamis

Karin kumallo: oatmeal a madara tare da gutsuren 'ya'yan itace da aka bushe; baƙin shayi tare da madara.

Abun ciye-ciye: plan plum.

Abincin rana: miyar wake tare da yanki na hatsin rai ko gurasar hatsi.

Abincin abincin dare: sabo ko gasa apple.

Abincin dare: salatin kayan lambu, dafaffen ƙwai kaza da cuku, kayan yaji da man kayan lambu.

Jumma'a

Abincin karin kumallo: cuku casserole na gida tare da apple da ɗan zuma ko jam ɗin 'ya'yan itace; kopin shayi.

Abun ciye-ciye: yanki na cuku da shayi.

Abincin rana: gasa kifi da tumatir.

Bayan abincin dare: dintsi na strawberries.

Abincin dare: dafaffen ƙirjin kaza da salatin cucumbers da farin kabeji.

Asabar

Karin kumallo: hatsi tare da 'ya'yan itace da madara; shayi.

Abun ciye-ciye: kamar karas.

Abincin rana: kwano na miyan kayan lambu da gurasar hatsi.

Kayan cin abincin maraice: kamar cokali biyu na cuku cuku wanda aka dandana shi da mai-mai mai mai tsami ko yogurt na halitta.

Abincin dare: kamar cokali biyu na sha'ir. Boyayyen kwan kaza; kokwamba biyu.

Lahadi

Karin kumallo: cuku na gida da kabewa casserole da gilashin kefir.

Abun ciye-ciye: kamar wata karamar apples.

Abincin rana: miyar kifi da kayan lambu da kuma yanki burodin hatsin rai.

Bayan abincin dare: avocado.

Abincin dare: dafaffen ƙirjin kaza da salatin kabeji tare da man zaitun.

Contraindications na abinci don kyakkyawan nono

  1. Tunda abinci ga nono abinci ne mai daidaituwa, kuma ba hanya bace don rasa nauyi a madaidaiciyar ma'ana, ba shi da wata ma'ana.
  2. Idan baku da damuwa game da yadda kuke ji, wannan abincin ba zai cutar da ku ba.
  3. Ba zaku iya zama akan abincin nono ba kawai idan kuna buƙatar bin wani abincin daban.
  4. Hakanan, ba shakka, yakamata kuyi amfani da wannan ko samfurin idan kuna rashin lafiyan sa.

Fa'idodin Abincin Fadada Nono

  1. Baya ga babban aikin rage cin abinci ga nono, bin ƙa'idodinta yana da tasiri mai kyau ga yanayin jikin gaba ɗaya.
  2. Saboda yawan samfuran halitta, haɗarin cututtukan oncology yana raguwa. Berries suna da wadata a cikin anthocyanins, wanda ke kare kwayoyin halitta daga radicals kyauta.
  3. Ba za a sami karancin abubuwan amfani a kan abincin nono ba.
  4. Nutritionaƙƙarfan abinci mai gina jiki yana taimakawa don ci gaba da jin daɗin kasancewa da kwanciyar hankali.
  5. Abinci mai daɗi da iri-iri dangane da samfuran da ke da sauƙin samu.

Rashin dacewar cin abincin nono

  • Idan kana son sakamakon kokarin cin abincin ya zama sananne da gaske, ana bukatar hadadden tsari - abinci mai gina jiki, motsa jiki na musamman, tausa, kayan shafawa, hanyoyin ruwa, da sauransu. Don wannan, har yanzu kuna bukatar yin haƙuri da ƙarfin zuciya.
  • Saboda jadawalin, bai dace kowa da kowa ya bi abincin da ake son rarrabawa ba.
  • Ya kamata a lura cewa wannan fasahar ba abinci ce ta kwana ɗaya ba. Idan kana son yanayi da bayyanar nono su faranta, yakamata ayi amfani da manyan shawarwarinsa a aikace na dogon lokaci.
  • Masu cin abincin sun lura cewa yana da wahala ka daina kofi da suka fi so kuma ka cire giya. Yawancin halaye na cin abinci suna buƙatar canzawa ta asali.

Sake-dieting ga nono

Idan kana jin jiki, zaka iya komawa zuwa ga abincin nono da aka maimaita tsakanin yan makonni kadan bayan kammala shi.

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