Abincin Czech, makonni 3, -15 kg

Rashin nauyi har zuwa kilogiram 15 cikin makonni 3.

Matsakaicin abun cikin kalori na yau da kullun shine 720 Kcal.

Horvath, masanin abinci mai gina jiki daga wannan ƙasar ne ya haɓaka abincin Czech. Hakanan ana yin wannan fasahar sau da yawa akan Intanet a ƙarƙashin sunan abincin ɗan Croat. Domin karatun abinci na makonni uku, zaku iya rasa poundsarin fam 7-8, kuma tare da sanannen nauyi mai nauyi - kuma duk kilogram 12-15.

Bukatun abinci na Czech

Dangane da dokokin cin abincin Czech, kuna buƙatar cin sau 5 a rana a ƙananan ƙananan, a ko'ina rarraba abinci a kan lokaci, gabatar da waɗannan abinci a cikin abincin.

Ungiyar sunadarai:

- nama mara nauyi (naman sa, naman sa, naman kaji);

- qwai kaza;

- kifi mara kyau

Kiwo da fermented madara kayayyakin (maras kitse ko kuma da mafi karancin mai):

- kefir;

- cuku;

- madara;

- cuku na gida;

- yogurt mara komai

Kayan lambu da 'ya'yan itatuwa:

- apples (mafi kyau fiye da kore iri);

- guna;

- kankana;

- karas;

- kabeji;

- dankali;

- tumatir;

- kokwamba;

- 'ya'yan itacen citrus daban-daban.

Daga samfurori na gari a cikin abincin, an ba da izinin barin hatsin rai ko gurasar hatsi duka, amma ba da yawa ba kuma sau da yawa.

Abincin ruwa akan abincin Czech ana wakilta da tsarkakakken ruwa, shayi da kofi ba tare da sukari ba, ruwan 'ya'yan itace daga' ya'yan itace da kayan marmari.

Doctor Horvat ya ba da shawarar barin sauran abubuwan sha da abinci yayin rasa nauyi a Czech. A kowane hali, kada ku ci kayan da aka gasa, burodin fari, taliya mai laushi, naman alade, naman alade, tsiran alade, sweets, cakulan, barasa, soda, kayan abinci mai sauri.

Kuna iya gishirin jita-jita, babban abu ba shine a rufe su ba.

Tabbas, motsa jiki zai inganta tasirin raunin nauyi kuma zai hana zafin fata mara kyau. Gym motsa jiki, motsa jiki a gida, matakala maimakon lif, tafiya, wasanni na wasanni - zaɓi kanku. Duk wannan shine mafi kyawun zaɓi ga kwanciya akan shimfiɗar gaban TV ko zama a kujera a gaban kwamfutar.

Idan kana buƙatar rasa ƙasa da fam, zaka iya rage tsawon lokacin cin abincin. Da zaran ka ga lambar da kake so a kan sikeli, kawai ka sauka daga dabara. Bayan kammala abincin Croat, a hankali ƙara abincin da aka hana a baya. Kuma idan kai tsaye ka hau kan abinci mai yawan kalori da mai ƙanshi, ba wai kawai nauyin da ya wuce kima zai dawo da sauri ba, amma har ila yau matsalolin lafiya suna da yawa. Kamar yadda kwarewar mutanen da suka rasa nauyi ya shaida, a matsayinka na ƙa'ida, yana yiwuwa a kiyaye nauyi bayan cin abinci lokacin da aka sauya zuwa daidaitaccen abinci. A lokacin cin abinci, jiki yakan saba da cin ƙananan abinci kuma baya buƙatar irin wadataccen mai, sugars da sauran kayan haɗin caloric a cikin jita-jita kamar yadda yake a da.

Tsarin abincin Czech

Karin kumallo:

- Boiled kwai kaza, alkama croutons, kopin kofi;

- burodin alkama da yanki na naman alade (30 g), shayi;

- fasa da shayi;

- 100 g na cuku mai ƙananan kitse da kopin shayi;

- 50 g cuku tare da mafi ƙarancin abun ciki, alkama croutons, shayi;

- 2-3 tbsp. l. cuku mai ƙananan mai, burodi da shayi.

Karin kumallo na biyu:

- garehul;

- sabo ko gasa apple;

- dintsi na berries;

- yankakken kankana guda biyu;

- orange;

- gilashin madara tare da mafi ƙarancin abun ciki.

Abincin dare:

- Boiled ko gasa dankali (100 g), 130 g na nama mara kyau, 200 g na sabo kayan lambu;

- grated karas, 150 g na Boiled kaza fillet, 200 g na Boiled dankali;

- 100 g of stewed dankali, 50 g nama gasa ko dafa shi, yanki na guna;

- 100 g na stewed dankali da nama, gilashin ruwan 'ya'yan itace;

- dafaffen filletin kaza (150 g) da 100 g na tafasasshen ko stewed dankali, 1-2 sabo ne cucumbers;

- 100 g na stewed nama da dankali, wani ɓangare na salatin kabeji;

-Boiled nama da gasa dankali (100 g kowannensu), salatin kokwamba-tumatir.

Lokacin shayi:

- gilashin kowane ruwan 'ya'yan itace;

- kopin kofi tare da ƙara madara;

- salatin radish;

- 200 g na dafaffen wake da kofi;

- 2 kananan apples;

- 250 ml na ƙananan mai kefir.

Abincin dare:

- yanki na naman alade ko nama (80 g), dafaffen kwai kaza, gilashin kayan lambu ko ruwan 'ya'yan itace;

- 2 tbsp. l. curd da 100 g na kowane tafasasshen kayan lambu;

- yanki na kifin fillet da 150 g na tafarnuwa alayyafo;

- salatin kayan lambu marasa ganye da ganye;

- 2 dafaffen kwai, 30 g na nama mara kyau, gilashin ruwan tumatir;

- gilashin kefir da kuki na oatmeal daya;

- 100 g dafaffen namomin kaza, kokwamba 1 da dafaffun kwai.

Note… Zabi abubuwan cin abincinku yadda kuka ga dama. Za a iya maye gurbin dankalin turawa da oatmeal ko buckwheat, ana kuma narkar da hatsi a hankali kuma a ba da nishaɗin na dogon lokaci.

Contraindications ga Czech abinci

  • Duk da isasshen daidaito, hanyar Czech har yanzu tana da wasu takaddama. Bai cancanci zama a kai ba a gaban ƙwayoyin kumburi, lalacewar jijiyoyin ƙwayoyin cuta, haɓaka kowane irin cututtuka na yau da kullun, cututtukan oncological, ulcers, gastritis.
  • Kari akan haka, yana da kyau a dakatar da cin abincin Czech idan kun haɗu da ARVI yayin lura da shi. Gaskiyar ita ce, abincin furotin yana ƙara samar da ƙura, wanda kuma hakan ke jinkirta aikin warkewa.

Fa'idodi na abincin Czech

  1. Abincin Czech shine tsarin abinci mai gina jiki wanda samfuran ƙungiyoyin abinci daban-daban ke kasancewa. Wannan yana bawa jiki damar rasa nauyi cikin aminci yayin aiki akai-akai. Yin amfani da hanyar Czech, zaku iya cin abinci mai daɗi kuma iri-iri.
  2. Nutritionaƙancin abinci mai gina jiki yana ba da cikakken ƙarfi na yau da kullun kuma yana taimakawa haɓaka matakan rayuwa, wanda ke taka muhimmiyar rawa wajen rage nauyi da ƙara kiyaye nauyi.
  3. Dabarar tana ba ka damar sabunta lambobin sosai kuma yana ba da babbar dama ta ci gaba da sakamakon.

Rashin dacewar abincin Czech

  • Abin da kawai zai iya rikitar da mutane masu aiki shine abincin da aka ba da rabo.
  • Don biyan abincin, kuna buƙatar zaɓar lokacin kyauta daga hutu da bukukuwa, haɗe da bukukuwa. Tabbas, mutum ba zai iya yinsa ba tare da bayyanar kokarin son rai ba; dole ne a yi watsi da wasu halaye na abinci.
  • Idan kana buƙatar rasa nauyi yadda yakamata, kana buƙatar samun lokaci don wasanni. In ba haka ba, kuna da haɗarin rasa nauyi, amma samun ƙyallen fata mara kyau.

Sake-dieting

Ba abin shawara bane a sake amfani da abincin Czech a farkon watanni 3-4 bayan an kammala shi.

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