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Rashin nauyi har zuwa kilogiram 6 cikin kwanaki 10.
Matsakaicin abun cikin kalori na yau da kullun shine 670 Kcal.
Karanta shawarwarin da yawa shahararrun hanyoyin asarar nauyi, yana da alama cewa siriri mai siriri shine jin daɗi mai tsada. Lallai, sau da yawa don bin ka'idodin abinci, ba a buƙatar samfuran kasafin kuɗi ba. A gaskiya ma, za ka iya muhimmanci canza jiki ba tare da buga walat, amma, akasin haka, kuma ceton kudi.
Bukatun abinci mai arha
Idan kuna son rasa nauyi mai arha da farin ciki, ba shakka, zaku iya juya zuwa abinci guda ɗaya bisa ga, ka ce, oatmeal ko buckwheat don taimako. Idan aka kwatanta da sauran kayan abinci, cin waɗannan hatsi kawai na mako guda tabbas zai zama jin daɗi mara tsada. Kuma idan kana da yanki naka, shin ba tattalin arziki ba ne ka ci, alal misali, apples da aka shuka a kai? Amma, kamar yadda kuka sani, abincin mono ba shine mafi kyawun hanyar rasa nauyi ba. Yana da kyau a kusanci zaɓin hanyar asarar nauyi mai arha a hankali.
Muna ba ku shawara ku haɗu da waɗannan buƙatu masu zuwa kuma ƙirƙirar abinci don kada abincin ya shafi mummunan yanayin kuɗin ku ko lafiyar ku da lafiyar ku. Af, zaka iya rasa nauyi sosai. Wadanda suka tafi kilogram 4-5 a cikin mako guda zasu tabbatar muku da hakan. Zai fi kyau kada ku zauna a kan wannan fasahar fiye da makonni biyu a jere.
Wajibi ne a daina abinci mai kitse da mai-calorie, ban da kayan zaki da kek iri-iri. Ana ba ku izinin barin ƴan yankan hatsin rai ko gurasar hatsi gabaɗaya a rana. Haka kuma an bada shawarar aika pickled abinci, pickles karkashin ban (yayin da za ka iya dan kadan gishiri jita-jita da kansu), kyafaffen abinci.
Tushen abinci ya kamata ya zama hatsi, 'ya'yan itatuwa, kayan lambu. Yana da kyau idan lokacin cin abinci ya zo daidai da lokacin girma na 'ya'yan itatuwa da ake amfani da su don abinci. A wannan yanayin, duka farashin da ingancin samfuran za su amfana kawai. Wani lokaci ba a haramta yin kari ga menu (har ma da kyawawa) da kifi da nama maras kyau. Duk da haka jiki kuma yana buƙatar kayan gini. Masana sun ba da shawarar cin abinci mai rahusa sau huɗu a rana, suna kafa menu ta yadda akwai manyan abinci 3 da ƙaramin abun ciye-ciye 1 da ke tsakanin karin kumallo da abincin rana. Kashe abinci bayan sa'o'i 18-19 (mafi yawa - 20:00 idan kun kwanta barci da jinkiri). In ba haka ba, tsarin rasa nauyi na iya raguwa sosai.
Yana da kyau a ce a'a ga ƙarfi kofi da shayi kuma, ba shakka, giya da abubuwan sha masu daɗi yayin lokacin asarar nauyi. A wannan yanayin, yana da daraja cinye ganye, koren shayi ba tare da ɗanɗano ba, ruwan da ba shi da ƙanshi (wani lokacin) da wadataccen ruwan tsarkakakken carbon. Wannan zai haifar da sakamako mai kyau kan samar da abinci mai gina jiki kuma zai iya sanyaya kwarin gwiwa, tare da nisantar ci da wuce gona da iri. Tabbas, tare da sauran fa'idodi, abin sha mai maye ya cika ciki.
Misalin cin abinci akan abinci mai arha na kwanaki 10
Day 1
Breakfast: game da 200 g na lu'u-lu'u sha'ir dafa shi a cikin ruwa (an haramta man fetur da sauran m Additives).
Abun ciye-ciye: gilashin kefir mai ƙananan mai.
Abincin rana: 300 g kayan lambu mai sauƙi ba tare da soya da ƙananan burodin hatsi guda 2 ba.
Abincin dare: salatin, abubuwan da aka samar da su don yin farin kabeji, karas, apples, albasa; dafaffen kwai kaza daya.
Day 2
Breakfast: 200 g na shinkafa porridge dafa shi a cikin ruwa.
Abun ciye-ciye: dafaffen kwai.
Abincin rana: miyan kayan lambu da aka yi daga samfurori marasa sitaci (har zuwa 300 g); Hakanan zaka iya cin hatsin rai 1-2 ko gurasar hatsi gaba ɗaya.
Abincin dare: kamar ranar Litinin, kuna buƙatar cin 'ya'yan itace da kayan marmarin da aka bayyana a sama, kawai maimakon kwai ya kamata ku sha gilashin kefir.
Day 3
Karin kumallo: 1 dafaffen kwai guda XNUMX (zaka iya dafa shi a cikin kaskon, amma ba tare da an sa mai ba).
Abun ciye-ciye: gilashin kefir.
Abincin rana: miyan kayan lambu da kuma yanki na hatsin rai gurasa.
Abincin dare: salatin da aka saba da shi don abincin dare har zuwa 200 g na buckwheat da aka dafa a cikin ruwa.
Day 4
Karin kumallo: 150 g na cakuda mashed karas da apples, tare da ƙari na 1 tsp. kayan lambu (zai fi dacewa zaitun) mai.
Abun ciye-ciye: gilashin kefir.
Abincin rana: 300 g na kayan lambu miya; wani yanki na gurasar hatsi, wanda aka ba da izini don samar da cuku mai laushi ko Layer na cuku gida, yankan tumatir da ganye.
Abincin dare: 130-150 g na cuku mai ƙananan mai tare da ɓangaren litattafan almara guda ɗaya.
Day 5
Breakfast: dafaffen kwai; grated apple (kimanin 150 g), wanda aka ba da shawarar a ci tare da ƙara ƙaramin adadin man zaitun.
Abun ciye-ciye: gilashin kefir.
Abincin rana: 300 g na miya, wanda a yau za a iya shirya shi da noodles a cikin broth kaza; kabeji da tuffa salatin.
Abincin dare: 150 g dafaffen ko gasa da filletin kaza mara laushi da yanki na gurasar hatsin garin hatsin rai
Day 6
Abincin karin kumallo: oatmeal ko muesli mara sukari tare da wasu yankakken apple (duk sun cancanci a dandana su da cokali 1 na man zaitun).
Abun ciye-ciye: gilashin ruwan 'ya'yan itace ba tare da sukari ba.
Abincin rana: kimanin 150 g na namomin kaza stewed cikin ruwa; 300 g miyar tumatir, yanka guda uku na gurasar hatsi (zai fi dacewa ya bushe).
Abincin dare: 200 g na buckwheat tare da kayan lambu marasa tsiro wanda aka dafa cikin ruwa.
Day 7
Abincin karin kumallo: muesli mara daɗi ko oatmeal (za ku iya ƙara ɗan apples ko wasu 'ya'yan itacen da ba na sitaci ba /' ya'yan itace a cikinsu).
Abun ciye-ciye: gilashin kefir.
Abincin rana: 250 g na kifi mara kyau, wanda za'a dafa shi a cikin mayim mai tsami a yau; wani yanki na hatsin rai gurasa.
Abincin dare: kamar dankali mai matsakaici a cikin riguna tare da gasa herring (har zuwa 150 g).
Day 8
Karin kumallo: 200 g na mashed apples tare da man zaitun.
Abun ciye-ciye: gilashin ruwan 'ya'yan apple, zai fi dacewa sabo ne.
Abincin rana: har zuwa 300 g na miyan tumatir mara mai mai tare da 30-40 g na burodin hatsi, wanda za'a iya shafa masa mai da ƙananan cuku a cikin ƙarami, a ƙawata shi da sabbin tumatir da ganye.
Abincin dare: cakuda da aka yi daga 200 g na tafasasshen beets (grated ko finely yankakken), 50 g na walnuts (finely yankakken); 1-2 yanka na hatsin rai gurasa.
Day 9
Karin kumallo: muesli ko oatmeal tare da fruita fruitan itacen da aka ɗanɗana da ɗan man zaitun kaɗan.
Abun ciye-ciye: gilashin kefir.
Abincin rana: nama mara laushi tare da kayan lambu, gasa shi a cikin tanda ko gasa (duka adadin bai kamata ya wuce 250 g).
Abincin dare: dankalin turawa da sauerkraut (za ku iya gasa shi duka tare, nauyi ya kai 250 g).
Day 10
Karin kumallo: grated apple da karas, an dandana shi da 1 tsp. man zaitun (har zuwa 150 g); dafaffen kwai guda daya.
Abun ciye-ciye: rabin gilashin halitta yogurt mara kyau.
Abincin rana: karamin adadin kayan lambu mai sauƙi; yanki na hatsin rai gurasa; 200 g na shinkafa, wanda zaku iya ƙara ɗan prunes da busassun apricots.
Abincin dare: a yau yana da dadi - 15 g na cakulan mai duhu tare da koko abun ciki na akalla 70% ko 1 tbsp. l. zuma ta halitta.
NoteOptions Zaɓuɓɓukan menu an yarda su bambanta. Babban abu shine a bi ƙa'idodin ƙa'idodi na wannan abincin kuma kada a wuce kimanin adadin kalori na abincin da aka gabatar a sama.
Contraindications ga mai rahusa rage cin abinci
- Tunda abinci mai arha bai banbanta a tsauraran ƙa'idodi ba kuma, gabaɗaya, tsari ne mai daidaitaccen tsari, ba shi da wadatattun abubuwan sabawa.
- Ba a ba da shawarar tuntuɓar shi kawai a gaban cututtukan da ke ci gaba a lokacin ɓarna, halayen rashin lafiyan kowane irin abincin da aka ba da shawarar (duk da cewa, a matsayinka na mai mulki, za a iya maye gurbinsu da wasu), yayin ɗaukar ciki da shayarwa.
- Tattaunawa tare da likita kafin fara rayuwa mai arha a kowane hali ba zai zama mai yawa ba.
Fa'idodi masu arha
- Abincin mai rahusa yana da fa'idodi da yawa. Daga cikin su, zamu lura da ingancin sa, kyakkyawan aiki dangane da asarar nauyi, wadataccen jiki tare da abubuwanda ake buƙata don aiki na yau da kullun.
- Idan baku zauna kan tsarin abinci akan lokacin shawarar ba, hakan ba zai shafi lafiyarku da lafiyarku ba.
Rashin dacewar abinci mai arha
- Wasu rukunin abinci an hana su ta ka'idojin abinci, kuma yana iya zama ba sauki ga masoyan su su rayu ba tare da su ba ga dukkan abincin (idan suna bukatar rage kiba sosai).
- Hakanan, mutane masu aiki bazai dace da abinci mai arha ba saboda dalilin cewa har yanzu kuna da ɗan lokaci a cikin ɗakin girki don ƙirƙirar abinci (kodayake menu na abinci ba yana nufin dafa abinci akan abinci mai rikitarwa ba).
Sake amfani da abinci mai arha
Idan kun kasance a kan abinci mai arha tsawon kwanaki 10 zuwa 14, ba'a da shawarar a maimaita shi na tsawon watanni 2. Idan kun kasance a kan abincin abinci na ɗan gajeren lokaci, ɗan hutun na iya gajarta kaɗan, amma ya fi kyau kada ku sake farawa aƙalla kwanaki 20-30.