Contents
- Bukatun abinci na hatsi
- Tsarin abinci na hatsi
- Kimanin abincin rabon abinci na mako guda
- Rabon abincin hatsi tare da kefir
- Abincin hatsi da kayan lambu
- Abincin abinci na 'ya'yan itacen hatsi
- Abincin abinci na sauke abinci
- Abincin Abincin Brad Peet
- Contraindications zuwa hatsi rage cin abinci
- Fa'idodin abincin hatsi
- Rashin dacewar cin abincin hatsi
- Maimaita abincin hatsi
Rashin nauyi har zuwa kilogiram 5 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 610 Kcal.
Abincin hatsi shine ɗayan mafi aminci, gamsuwa da taushi, amma a lokaci guda tasiri, hanyoyin canza jiki. Babban samfurori na mako (watau, don wannan lokacin an tsara shi) zai zama nau'in hatsi (buckwheat, hatsi, shinkafa mai launin ruwan kasa ko launin ruwan kasa, gero).
Tsawan kwanaki 7 na rayuwar-abinci, zaka iya rasa zuwa kilogram 5 mara mahimmanci ga jiki. Yadda ake cin hatsi don rasa nauyi?
Bukatun abinci na hatsi
Wannan abincin ya banbanta da sauran dangane da hatsi saboda ba kwa buƙatar tsayawa akan abinci ɗaya. Kuna iya sa abincinku ya bambanta kuma a lokaci guda ku rabu da nauyin da ba'a so.
Tabbas, ba a kiyaye takunkumin abinci ba. Don rage nauyi ya yi tasiri, ya zama dole a guji gishiri, sikari, man shanu da sauran kayan kara mai, da kuma abubuwan sha masu dauke da barasa.
Dole ne a dafa dukkan hatsi cikin ruwa. Af, ba duk hatsi aka yarda a cinye su ba. Ana ba da shawarar ƙin farar shinkafa, semolina, kowane irin hatsi nan take.
Asalin abincin shine porridge. Kuna iya haɓaka su da ƙananan kefir (mai ƙarancin mai ko mai mai), madara, yogurt ta halitta ba tare da ƙari ba, cuku mai ƙarancin kitse, 'ya'yan itacen da ba na sitaci ba, romo na kayan lambu, 1-2 tsp. zuma ta halitta a rana. Ana ba da shawarar ƙin sauran abinci yayin cin abincin hatsi.
Ya kamata ku ci sau uku a rana, kuna ƙin cin abinci awanni 3-4 kafin lokacin bacci. Yi ƙoƙarin shan isasshen ruwa tsakanin abinci (za a iya amfani da shayi na ganye da na ganye). Don kar a wuce gona da iri, cinye bai wuce 50 g na hatsi ba (ma'ana nauyin busassun hatsi) a lokaci guda kuma a haɗa shi da abincin da ke sama. Don adana lokaci akan girki, zaka iya amfani da hatsi ɗaya kowace rana, ko zaka iya haɗa lafiyayyun hatsi.
A hankali ƙara sabbin abinci a cikin abincin ku yayin da kuka bar abincin hatsi. Na farko, ƙara yawan adadin 'ya'yan itatuwa da gabatar da kayan lambu marasa sitaci, sannan legumes (soya yana yiwuwa). Bayan haka, an ba da izinin ƙara abinci tare da adadi mai yawa na cuku gida da sauran kayan nono mai yalwaci, sa'an nan kuma tare da nama mai laushi da kifi. Ana bada shawara don iyakance kayan zaki da gari a cikin rayuwar bayan abinci. In ba haka ba, komai nawa ka rasa nauyi, nauyi mai yawa zai iya dawowa.
Baya ga abincin hatsi da aka bayyana, akwai wasu zaɓuɓɓuka. Misali, dabaru tare da kari na kefir (an tsara shi tsawon kwanaki 3), kayan lambu-kayan lambu da 'ya'yan itacen hatsi (zaka iya zama akan wadannan har zuwa kwanaki 5), kayan sauke kayan hatsi (tsawan kwanaki 1-2). Hakanan akwai fasahar Brad Peet, wacce ke taimakawa ɗan wasan kansa canza jiki (waɗannan kwanakin azumin 5 ne bisa hatsi). Kuna iya samun ƙarin bayani game da abincin su a menu na ƙasa. Don haka zaɓi nau'ikan da kuke so kuma ku tafi don adadi cikakke.
Kimanin abincin rabon abinci na mako guda
Day 1
Karin kumallo: gero tare da ƙarin 1 tsp. zuma.
Abincin rana: buckwheat porridge; gilashin madara.
Abincin dare: gero porridge; wasu yogurt na halitta.
Day 2
Karin kumallo: gero porridge.
Abincin rana: shinkafa; gilashin madara.
Dinner: gero porridge tare da grated apple.
Day 3
Breakfast: oatmeal tare da yankakken apple.
Abincin rana: shinkafa tare da gilashin kayan lambu na broth.
Abincin dare: gero porridge; kimanin 100 g na gida cuku.
Day 4
Tsawon yini duka, ana ba da shawarar cinye shinkafa 150 g tare da 500 g na apples apples gauraye da ƙaramin adadin ruwan lemun tsami.
Day 5
Abincin karin kumallo: sha'ir sha'ir tare da 1 tsp. zuma.
Abincin rana: shinkafa tare da gilashin kayan lambu na broth.
Abincin dare: buckwheat; orange ko wasu 'ya'yan itacen citrus.
Day 6
Karin kumallo: buckwheat tare da gilashin kefir.
Abincin rana: buckwheat da kimanin 200 ml na kayan lambu broth.
Abincin dare: abincin shinkafa da gilashin kefir ko 50 g na cuku cuku.
Day 7
Karin kumallo: gero tare da gilashin madara.
Abincin rana: buckwheat da gilashin kayan lambu.
Abincin dare: oatmeal tare da grated apple tare da ƙarin 1 tsp. zuma.
Rabon abincin hatsi tare da kefir
Abincin karin kumallo: wani ɓangare na steamed buckwheat porridge (100 g shirye da aka yi) tare da ƙari na kefir mai ƙarancin mai.
Abincin rana: daidai wajan rabon hatsi; 200-250 ml na kefir.
Abincin dare: gram 100 na kowane kayan lambu.
Abincin hatsi da kayan lambu
Karin kumallo: 100 g of oats birgima.
Abincin rana: gram 50 na shinkafa da salatin daga kayan lambu da ganye mara sa sitari.
Abincin dare: har zuwa 100 g na masara masara.
Abincin abinci na 'ya'yan itacen hatsi
Karin kumallo: 100 g na oatmeal da grated apple.
Abincin rana: 2 apples and fewan tablespoons na buckwheat.
Abincin dare: ɗanyen oatmeal 50 g.
NoteIdan kanaso, zaka iya cin 'ya'yan citta tsakanin manyan abinci.
Abincin abinci na sauke abinci
Karin kumallo: 100 g na abincin da kuka fi so da kuma dafaffen kwai 1.
Abun ciye-ciye: Wasu kayan lambu ne marasa kanshi.
Abincin rana: 50 g Boiled buckwheat tare da Boiled salatin gwoza.
Abincin dare: gilashin kefir da kamar cokali biyu na kayan cinya, wanda kuke so.
Abincin Abincin Brad Peet
Abincin karin kumallo: muesli mara dadi (3-4 tbsp. L.) Tare da ƙari na handfulan itace, ƙanshi da yogurt na asali ko kefir a ƙarami kaɗan.
Na biyu karin kumallo: cakuda daɗaɗɗen ruwan da aka fi so da kuma yogurt na ɗabi'a.
Abincin rana: stew, wanda aka ba da shawarar yin shi daga barkono mai kararrawa, albasa, seleri, wake.
Abun ciye -ciye: 'yan guda na dafaffen kajin kaza.
Abincin dare: kamar cokali biyu na shinkafa tare da karin tuffa.
Contraindications zuwa hatsi rage cin abinci
Komai sauƙin abincin abincin zai iya zama a gare ku, har yanzu akwai wasu takaddama game da shi.
- Bai kamata wadanda ke fama da cutar celiac su kamu da shi ba (cutar celiac).
- Mutanen da ke da kowane irin ciwo na hanji ko ciki za su iya juya zuwa abincin hatsi ne kawai idan likitan ciki ya amince da shi.
- Tattaunawa tare da ƙwararren masani, ba shakka, a kowane hali ba zai zama mai yawa ba.
Fa'idodin abincin hatsi
- Kayan hatsi da ke cikin abincin sune tushen asalin fiber da abubuwa masu ƙyalli wanda ke tsabtace hanji a hankali kuma ya inganta cikin hanji daga abubuwan haɗari.
- An tabbatar da shi a kimiyance cewa mutanen da abincinsu ya ƙunshi aƙalla sau 3-4 na hatsi a mako guda 20% basu cika fuskantar cututtukan tsarin zuciya da jijiyoyin jini ba. Don haka, ba tare da la'akari da ko kuna son rasa nauyi ba, gabatar da hatsi a cikin abinci ana ba da shawarar don fa'idantar da jiki da inganta ƙoshin lafiya.
- Hakanan, hatsi suna da wadataccen antioxidants daban -daban, ma'adanai da abubuwan gina jiki. Suna da tasiri mai kyau akan aikin hanta, tsaftace bangon jijiyoyin jini, taimakawa daidaita matakan cholesterol, hana sanya gishiri, da taimakawa hana anemia da sauran matsalolin lafiya da yawa. Hatsi yana da tasiri mai fa'ida musamman akan aikin gabobin ciki, yana taimakawa abinci ya zama mai kyau, yana kawar da kumburin ciki da matsaloli.
- Abubuwan da aka samo a cikin hatsi suna da sakamako mai kyau akan bayyanar mutum. Fatar ta zama lafiyayye da sabo, yawan kuraje da sauran bayyanannun abubuwa marasa kyau suna raguwa sosai, gashi da kusoshi sunfi ƙarfi.
- Abincin hatsi kansa yawanci yana da sauƙi (duka a hankali da kuma ilimin lissafi). Babu jin yunwa, kuma, bisa ga haka, sha'awar ficewa daga dabara da kuma tsinkaya akan haramtattun kayan abinci.
- Daban-daban iri-iri da ƙarin samfurori suna ba ku damar sanya menu mai ban sha'awa kuma kada ku gaji da irin abincin da aka bayar. Saboda gaskiyar cewa hatsi daidai da kuzari, gajiya, rashin tausayi, rauni da sauran abinci mai daɗi ba za su ziyarce ku ba. Don haka, idan kuna so, za ku iya yin wasanni, wanda zai hanzarta aiwatar da asarar nauyi kuma ya sa ku ba kawai slimmer ba, amma har ma ya dace.
- Abincin hatsi yana hanzarta sarrafawar jiki, kuma wannan, bi da bi, yana ƙara yiwuwar kiyaye nauyin da aka samu bayan rasa nauyi da jin daɗin sakamakon da aka samu na dogon lokaci.
- Hakanan yana da kyau cewa dabarar tana ba ku damar adana kuɗi. Yana da rahusa a fili a ci hatsi fiye da yalwar samfuran furotin.
- Wani fa'idar abincin hatsi shine cewa baya daukar lokaci mai yawa don shirya abinci. Kuna iya sadaukar da kanku ga aikin da zai kawo lada.
Rashin dacewar cin abincin hatsi
Duk da amfanin hatsi, akan abincin hatsi, har yanzu ƙila za a sami karancin abubuwa da abubuwan haɗin da ake buƙata don aikin yau da kullun na jiki (musamman, saboda ƙarancin iyakancin samar da furotin). Don kauce wa wannan, ba zai zama mai yawa ba don ɗaukar ƙwayoyin bitamin da ma'adinai.
Maimaita abincin hatsi
Ba'a ba da shawarar yin amfani da abincin hatsi fiye da sau biyu a shekara ba, kuma yana da kyau a ci gaba da dakatarwa tsakanin zagayen abinci na aƙalla watanni 2-3.