Kwanan abincin, (10 days, -8 kg)

Rashin nauyi tare da abincin kwanan wata har zuwa kilogiram 8 cikin kwanaki 10.

Matsakaicin abun cikin kalori na yau da kullun shine 850 Kcal.

Dabino yana daya daga cikin tsoffin 'ya'yan itatuwa. Magabatan Larabawa na zamani sun dade suna amfani da su don abinci; an zana kaburburan Fir'auna na Masar da hotunan dabino. Mayaƙan Larabawa koyaushe suna ɗaukar dabino a kamfen, suna rataye buhu tare da su akan doki. Wannan samfurin abinci mai ƙima ya taimaka wa mayaƙan su ci gaba da jimiri da gina ƙarfin tsoka. Kwanaki a busasshen, busasshe, sabo ne ya zama tushen abincin Bedouin.

Masana ilimin abinci mai gina jiki sun ba da shawarar dabino don haƙori mai zaƙi azaman madadin lafiya ga zaƙi da sauran kayan zaki.

Kwanan bukatun abinci

Kwanan Abinci ya ƙunshi cin dabino kawai na kwanaki huɗu na farko. Farawa daga rana ta biyar, itacen apple shima yakamata ya kasance cikin abincin (zai fi dacewa iri iri). Wani lokaci zaku iya amfani da lemu ko wasu 'ya'yan itacen citrus don iri -iri. Ba za ku iya bin abincin kwanan wata na tsawon kwanaki 10 ba. Bayan wannan lokacin, zaku iya rasa ƙarin kilo 6-8. Masana ilimin abinci sun ba da shawarar cin kashi kaɗan cikin matsakaici. Tushen abincin ruwa shine ruwa na yau da kullun. Hakanan zaka iya shan ganyen ganye ko koren shayi ba tare da ƙara sukari da zaki ba.

Inganci ne kuma gyada-kwanan abinci… Tsayinta shine kwanaki 5. Kowace rana, mata suna buƙatar cin abinci har zuwa 500 g na cakuda dabino da kwayoyi, maza - har zuwa 700 g. Baya ga kwanakin, zaku iya ninka menu tare da kowane busasshen 'ya'yan itace. Yana da kyau ku ci sau 5 a rana. Abinci mai ruwa -ruwa tare da aƙalla lita 2 yana wakiltar ruwa mai tsayayye da koren shayi mara daɗi.

Zaka iya rasa kilogram 3-4 cikin kwana 3 kuma tsaftace hanji ta amfani dashi abinci a kan dabino da kefir… Yana da kyau a zaɓi samfuran madarar da aka ƙera tare da mafi ƙarancin abun ciki ko ma mara kitse. Kuna buƙatar cinye lita 1 na kefir da 500 g na busasshen 'ya'yan itace kowace rana don abinci 5-6.

Ga waɗanda ba za su iya tunanin abincinsu ba tare da hatsi ba, sun dace abinci akan dabino da buckwheatDa fari dai, menu na wannan bambancin na hanyar sadarwar ya fi daidaitattun abubuwan da suka gabata. Koyaya, likitoci sun ba da shawara game da manne wa irin wannan abincin fiye da kwanaki 7. Kowace rana kana buƙatar cin 100 g na 'ya'yan itace da aka bushe da 150-200 g na buckwheat (busassun hatsi). A ƙarshe, idan zaka sami wadatar ƙarancin buckwheat, yanke shi. Amma har yanzu bai cancanci yanke abinci ba don kar a karya tsarin abincin.

Don kwanakin da zasu kawo fa'idodi ga jiki kawai, kuna buƙatar zaɓar su daidai. Dabino masu kyau su zama masu ruwan kasa (duhu yadda zai yiwu). Monaƙantar da dullus ɗin 'ya'yan ya zama shaidar ƙarancinsu. Launi mai haske yana nuna cewa 'ya'yan itacen ba su shirya su ci ba tukuna. A samu 'ya'yan itacen da ba su da tauri ko taushi sosai. A dabi'ance, busassun dabino bai kamata ya nuna fasa bayyane ba. Idan akwai pores akan busasshen ‘ya’yan itacen, hakan na nufin sun bushe ne a tanda. Zai fi kyau a ƙi siyan su. Kada a sayi dabino wanda yashaƙu sosai kuma yana da kamshi mai ƙanshi.

Irin waɗannan alamun shaida ce kai tsaye cewa 'ya'yan itacen suna kwance na dogon lokaci, kuma wataƙila, ba a bushe su da kyau ba. Idan dabino ya makale wuri daya, kuma kaga suga mai karafsewa a saman, to ansha maganinsu da ruwan sha. Ba a kuma ba da shawarar su saya ba. Haskensu mai sheki yana nuna gaskiyar cewa an shayar da dabino da kitse. Fruita fruitan higha highan da ba su da inganci ba za su zama m, mai laushi ba, a shafa musu taɓawa. Zai fi kyau a sayi dabino da dutse. Sunyi rashin magani mai zafi kuma sun adana ƙarin abubuwan gina jiki a cikin kansu.

Ba mutane da yawa suna wanke dabino kafin amfani ba, amma a banza. Kuna buƙatar fahimtar cewa ba ku cin dabinonun da aka ciro daga itacen dabino amma tuni samfur ne na samar da masana'antu. Yana da mahimmanci a wanke kwanakin da aka jiƙa a cikin syrup ko sarrafa sinadarai (wanda, abin takaici, ba sabon abu bane). Yanayin da aka makale shine kyakkyawan wurin kiwo don ƙwayoyin cuta, don haka cin waɗannan busasshen 'ya'yan itacen ba zai kawo fa'idodin kiwon lafiya ba.

Ana ba da shawarar a ajiye dabino a cikin firiji a cikin akwati da aka liƙe da ƙarfi. Wannan kuma zai hana 'ya'yan itacen shan ƙamshin waje.

Kwanan menu na abinci

Example

Kwanan wata menu

Karin kumallo: 70 g na dabino.

Abun ciye-ciye: 30 g dabino.

Abincin rana: gram 100 na dabino.

Abincin dare: gram 30 na dabino.

Abincin dare: gram 70 na dabino.

Menu na ranar Apple

Karin kumallo: 70 g na dabino.

Abun ciye-ciye: apples 2.

Abincin rana: gram 70 na dabino.

Abincin dare: rabin tuffa, sabo ne ko gasa, da kamar wata.

Abincin dare: gram 70-80 na dabino da yankakken apple.

Misali na abincin kwanan-goro

1 da 3 kwanakin

Karin kumallo: 50 g na dabino, 40 g na busasshen apples, da 20 g na pistachios.

Abun ciye -ciye: 30 g busasshen apricots; Dabino 20 g, da almond 10 g.

Abincin rana: 70 g na busassun apricots, 30 g na busasshen apples, da 20 g na pistachios.

Kayan abincin dare: 50 g dabino; 30 g dried apples, da 10 g almond.

Abincin dare: 50 g na dabino da busassun apricots; 20 g pistachio-almond mix.

2 da 4 kwanakin

Breakfast: raisins tare da prunes (50 g), 20 g na walnuts, da 40 g busassun pears.

Abun ciye-ciye: 30 g dabino; 20 g busassun ayaba; 10 g na goro.

Abincin rana: 70 g na zabibi tare da dabino; 20 g goro; 30 g busassun pears.

Bayan abincin dare: 40 g na prunes tare da raisins; 30 g busassun ayaba; 10 g na goro.

Abincin dare: 50 g busassun pears, 60 g na dabino, da 20 g na kowane kwayoyi.

Day 5

Karin kumallo: 80 g na cakuda na dabino, ɓaure, busasshen apricots; 40 g casheu.

Abun ciye-ciye: 30 g dabino; 20 grams na almond.

Abincin rana: saure, busassun apricots, da prunes (100 g); 20 g goro.

Abincin dare: 50 g dabino; 20 g na kwayar hazelnut.

Abincin dare: 100 g na dabino tare da prunes; 30 g casheu.

Misali na abincin yau da kullun na kefir-date diet

Karin kumallo: gilashin kefir da 100 g na dabino.

Abun ciye-ciye: 100 g dabino.

Abincin rana: gilashin kefir da 100 g na kwanakin.

Abincin dare: gilashin kefir da 100 g na dabino.

Abincin dare: gram 100 na dabino.

Jimawa kafin lokacin barci: gilashin kefir.

Misali na abincin yau da kullun akan dabino da buckwheat

Karin kumallo: buckwheat porridge tare da 20 g na dabino.

Abun ciye-ciye: 10 g dabino.

Abincin rana: buckwheat porridge tare da 30 g na kwanakin.

Abincin dare: gram 20 na dabino.

Abincin dare: buckwheat da 20 g na dabino.

contraindications

  • Da fari dai, tun da abincin yau da kullun ba zai iya yin alfahari da daidaitaccen abinci ba, yana da jerin abubuwan ƙin yarda sosai. Ba za a iya bin mata masu ciki ba, yayin shayarwa, yara, matasa, da tsofaffi.
  • Abu na biyu, haramun don lura da abincin yau da kullun shine kasancewar cututtukan ciki, ciwon sukari mellitus. Dabino yana kara yawan suga sosai cikin sauri, wanda hakan bashi da karbuwa ga masu ciwon suga.
  • Abu na uku, ba a ba da shawarar yin amfani da wannan hanyar asarar nauyi bayan aikin tiyata na kwanan nan, tare da babban aiki na jiki da tunani.
  • Mutanen da suka karu da kamuwa da hakoran hakora akwai bukatar su kiyaye game da amfani da dabino. Sikarin da ake samu a cikin dabino, kodayake a dabi'ance yana faruwa, na iya afkawa enamel na hakori kuma ya kara tsananta matsalar.

Fa'idodin cin abincin Kwanan wata

  1. Kyakkyawan halayen waɗannan 'ya'yan itacen busasshe sanannu ne. Ba don komai ba ne cewa tsoffin mazaunan Gabas suka yi imani cewa za ku iya rayuwa cikin ƙoshin lafiya ta cin dabino kawai. Annabi Muhammad ya sanya waɗannan 'ya'yan itacen a cikin abincinsa koyaushe, wanda aka rubuta game da shi a cikin Alqurani. Akwai tatsuniyoyi da yawa game da dogon rai daga China waɗanda suka ci galibi waɗannan kyaututtukan yanayi.
  2. 'Ya'yan itacen dabino suna alfahari da cikakken abun ciki na bitamin da ma'adanai. Cin dabino 10 a rana yana gamsar da buƙatar jiki don magnesium, sulfur, jan ƙarfe. Hakanan sun ƙunshi ƙarfe mai yawa, phosphorus, sodium. Waɗannan busassun 'ya'yan itacen kuma suna ɗauke da adadi mai yawa na potassium, sabili da haka suna da tasiri mai amfani ga zuciya. Har ila yau kwanakin suna ɗauke da mahimman amino acid 20, gami da tryptophan (maganin hana haihuwa na halitta wanda ke taimakawa rage yuwuwar damuwa da sauran bayyanannun halayen kwakwalwa).
  3. Cin dabino yana da amfani ga cututtukan jini, idanu, ga mata masu cutar PMS, don ƙarfafa garkuwar jiki, ga mura. Dabino na rage barazanar kamuwa da cutar kansa. Ga maza, dabino yana taimakawa inganta aikin haihuwa da karfafa karfi.
  4. Cikakke ne don gabatar da dabino cikin abincin lokacin daukar ciki. Sun ƙunshi abubuwa waɗanda ke ƙarfafa mahaifa da sauƙaƙe aikin haihuwa. Bayan haka, kwanuka suna da tasiri mai tasiri akan yanayin motsin rai. Saboda haka, suna rage haɗarin baƙin ciki bayan haihuwa.
  5. Ramin da aka samo a cikin dabino zai kiyaye gashinku da ƙusoshinku cikin lafiya.
  6. Kwanan wata suna daidaita kujeru, suna dawo da microflora na hanji. Kasancewar pantothenic acid a cikin busassun fruitsa fruitsan itace yana ba da gudummawar kafa tsarin rayuwa cikin jiki.
  7. Abincin abota yana dacewa da waɗanda ke da haƙori mai zaƙi, waɗanda galibi ba sa iya kammala aikin rage nauyi saboda shaye-shayen su da kayan zaki. Don kar a sake samun ƙarin fam, sannan bayan an gama cin abinci, a ci dabino da shayi ko wani abin sha mai zafi, maimakon, misali, alewa da aka saba.

Rashin dacewar cin abincin kwanan wata

  • Abincin yana da kyau. Don jurewa da shi, kuna buƙatar nuna ƙarfi. Kuna iya fuskantar yunwa.
  • Duk da kyakkyawan tasirin kwanan wata akan aikin tsarin ciki, tare da yawan amfani dasu, hanji na iya zama. Idan maƙarƙashiya ta faru, zai fi kyau a daina cin abincin.

Sake aiwatar da abincin

A ƙarshe, idan kuna son juyawa zuwa abincin kwanan wata kuma, zaku iya yin shi bayan hutu na aƙalla wata ɗaya. Kuma yana da kyau a dakatar da shi ya fi tsayi.

Ta Yaya Na Rasa Fam Pound 50 - Kwanaki Akan Abinci?

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