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Rashin nauyi har zuwa kilogiram 4 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 770 Kcal.
Abincin ba koyaushe yana nuna mahimman hani na abinci ko azumi ba. Kuna iya samun hanyoyin, abincin da ba ya azabtar da ƙwayar gastrointestinal, yana da daidaito kuma yana ba ku damar zubar da ballast mai. Wannan shi ne abin da za ku iya kira abincin "abinci 10", wanda ya wuce mako guda.
Amma ga asarar nauyi, a nan kuna buƙatar ci gaba daga halaye na mutum na jiki da adadin ƙarin fam ɗin da ke akwai. Bisa ga sake dubawa na mutanen da suka fuskanci wannan nauyi asara tsarin a kan kansu, wani ya dauki 1,5-2 kg a cikin mako guda, kuma wani zai iya fariya da cewa ban kwana zuwa 3-4 (har ma fiye) kg. Idan an yarda da abincin da kyau, kuma kuna so ku inganta siffar ku kadan, za ku iya ƙara shi zuwa kwanaki 10.
Bukatun Abincin Abinci 10
Dangane da ka'idodin abinci, takamaiman abinci 10 dole ne su kasance a ciki:
- fillet kaza (ba tare da fata ba);
- qwai kaza (ana iya maye gurbinsu da ƙwai quail);
- mai-free ko 1% mai kefir;
- kokwamba;
- tumatir;
- eggplant;
- zucchini ko zucchini;
- kabeji (fari da farin kabeji);
- daban-daban namomin kaza;
- apples, zai fi dacewa koren iri (zaka iya maye gurbinsu da lemu da 'ya'yan inabi).
An ba da izinin haɗa waɗannan samfuran kamar yadda kuke so. Amma yana da kyau a sanya menu ya bambanta, ta amfani da matsakaicin adadin sunayen abincin da aka ambata kowace rana. Nauyin abincin yau da kullun ya kamata ya kasance tsakanin 1,5 kg. Idan kuna cin abinci kaɗan, rage RDA kaɗan, amma kada ku ji yunwa. Masu haɓaka Abincin Abinci guda 10 suna ba da shawarar samun manyan abinci guda uku a duk rana. Idan ana so, zaku iya samun abun ciye-ciye a tsakanin su (ba shakka, abincin da aka yarda).
An ba da izinin ƙarin kayan abinci da za a iya ci, amfani da su bisa ga ra'ayin ku ne;
- 1 PC. albasa a kowace rana;
- tafarnuwa;
- ruwan lemun tsami;
- faski, dill;
- zuma na halitta (ba fiye da 1 tsp don karin kumallo ko, a cikin matsanancin hali, don abincin rana);
- shayi mara kyau (zai fi dacewa kore) da kofi;
man zaitun (1 tbsp. L.);
- baki burodi (har zuwa 30 g).
Misalin abincin abincin "abinci 10" na kwanaki 5
Day 1
Breakfast: salatin farin kabeji, dafaffen kwai kaza daya da champignons (Boiled ko stewed); kananan kore apple; kefir.
Abincin rana: dafaffen fillet kaza; stewed eggplant; kokwamba da tumatir salatin; shayi.
Abincin dare: zucchini stewed tare da tumatir; gurasa baƙar fata; kore shayi.
Day 2
Breakfast: 2 qwai kaza, tafasa ko dafa a cikin kwanon rufi ba tare da ƙara mai; sabbin kayan applesauce; gilashin kefir.
Abincin rana: kaza fillet gasa a cikin tsare tare da namomin kaza da tumatir yanka; kamar wata tablespoons na stewed kabeji; yanki na baki burodi.
Abincin dare: stewed eggplant; tumatir da salatin kokwamba; kore shayi.
Day 3
Breakfast: omelet na 2-3 qwai kaza, steamed; stewed zucchini; apple da kefir.
Abincin rana: fillet kaza gasa a karkashin eggplant; kokwamba da tumatir salatin; yanki na burodi da kofin shayi.
Abincin dare: farin kabeji da salatin kokwamba; 'yan tablespoons na stewed namomin kaza; kore shayi.
Day 4
Breakfast: kayan lambu mai tururi; gasa apple da shayi.
Abincin rana: miya mai farin kabeji; cutlet kaza mai tururi; yanki na baki burodi.
Abincin dare: omelet na 2 kaza qwai, steamed ko a cikin wani kwanon rufi ba tare da man fetur; yankakken farin kabeji da gilashin kefir.
Day 5
Breakfast: omelet na 2-3 qwai kaza (ko Boiled qwai); gasa tumatir da eggplants.
Abincin rana: miya bisa eggplant, farin kabeji da albasa; yanki na dafaffen fillet kaza; kokwamba da shayi.
Abincin dare: wani ɓangare na stewed champignon; apple da gilashin kefir.
Note... Idan kun ji yunwa tsakanin manyan abinci ko kafin ku kwanta, za ku iya nutsar da shi tare da apple ko kefir mai ƙananan mai a cikin ƙaramin adadin.
Contraindications na abinci "10 samfurori".
Ba a ba da shawarar bin abincin "abinci 10" ba a lokacin daukar ciki da kuma shayarwa, da kuma ga waɗanda ke da cututtuka na yau da kullun (musamman tare da haɓakarsu) ko cututtukan gastrointestinal.
Amfanin Abincin Abinci guda 10
- Abincin "kayayyakin 10" za a iya danganta shi da daidaitattun hanyoyin da ba su haifar da raguwar jiki ba, baya haifar da rauni da sauran "kyakkyawan kari" na abinci mai gina jiki.
- Kuna iya ƙirƙirar menu ta haɗa samfuran yadda kuke so. Kuna iya cin abinci iri-iri kuma har yanzu kuna rasa nauyi.
- Idan kun nuna tunanin ku kuma ba ku da kasala don yin ɗan lokaci a cikin dafa abinci, jita-jita za su zama ba kawai lafiya ba, amma har ma da dadi.
- Tsarin "kayan 10" yana da sauƙin ɗauka, baya sa ku ji yunwa, don haka kada ya cutar da jiki mai lafiya. Kusan duk kayan abinci da ake bayarwa suna samuwa duk shekara. Wannan dabarar tana taimakawa wajen haɓaka al'ada na ingantaccen abinci mai gina jiki kuma yana ba da izini, idan ba ku sanya duk cutarwa ba, bayan ta, ku kiyaye sabon nauyi na dogon lokaci. Kuma idan kuna so, ta hanyar sarrafa abun ciki na kalori, za ku iya ci gaba da rasa nauyi. Matsakaicin matakan janyewar kilogiram a hankali ana kiyaye shi daga yawancin masana abinci mai gina jiki da likitoci waɗanda aka san suna adawa da asarar nauyi.
Hakanan ya kamata ku kula da kaddarorin masu amfani waɗanda ba a hana samfuran da ke cikin abinci ba.
Daga cikin dukkan nau'ikan naman da ake da su, fillet kaza shine mafi yawan abinci. Yana da ban mamaki tushen furotin mai sauƙin narkewa wanda jiki ke buƙatar yin aiki yadda ya kamata. Chicken yana da ƙarancin kitse da furotin mai yawa, wanda ke taimakawa wajen gina jiki mai ban sha'awa da ƙima. Chicken yana da wadata a cikin bitamin B, wanda ke taimakawa wajen lafiyar fata, yana da tasiri mai kyau akan metabolism da kuma aiki na tsarin juyayi.
Kwai masu kaji sune "masu kiyaye" cikakken furotin, wanda ya haɗa da hadadden amino acid masu mahimmanci. Musamman sun ƙunshi leucine, amino acid mai mahimmanci wanda ba a iya samun shi da yawa a cikin kowane abinci. Shi ya sa qwai (musamman bangaren furotin) ke sha’awar ’yan wasa, masu kula da lafiyarsu da kuma yanayin jikinsu. Har ila yau, qwai ya ƙunshi selenium, potassium, magnesium, calcium, iron, phosphorus, bitamin na kungiyoyin A, B, E, D.
Kefir shine samfurin madara mai haɗe-haɗe wanda ke daidaita tsarin narkewar abinci. Bari mu ja hankalin ku ga gaskiyar cewa sabo ne kefir yana da sakamako mai laushi mai laushi, amma tsohuwar (fiye da kwana uku), akasin haka, yana ƙarfafa hanji. Kefir yana taimakawa jiki don "samun" cikakken furotin, yana kawar da rikitarwa a cikin cututtuka na hanta, gastrointestinal tract, pancreas kuma yana shiga cikin rigakafin faruwar su.
Cucumbers sun ƙunshi ruwa 95% kuma suna da ƙarancin kalori mai ƙarancin kalori (raka'a makamashi 15 kawai a kowace gram 100), don haka su ne mataimaka masu ban mamaki don rasa nauyi. Cucumbers suna da yawan fiber, wanda ke motsa motsin hanji daidai. Wadannan kyaututtukan yanayi suna da amfani sosai ga mutanen da ke da cututtuka na tsarin zuciya da jijiyoyin jini, hanta, kodan, fama da polyarthritis na rayuwa, gout.
Yawan adadin tumatir a cikin abinci yana taimakawa wajen rage matakin mummunan cholesterol kuma yana taimakawa wajen rigakafin cututtukan zuciya. Masana kimiyya sun gudanar da wani bincike inda 28 kayan lambu daban-daban suka "daukar". Dangane da sakamakonsa, an gane tumatir a matsayin wakilai mafi amfani na kayan lambu (tare da koren wake). Saboda yawan sinadarin lycopene, tumatur na da matukar muhimmanci ga lafiyar kashi. Yin amfani da tumatir na yau da kullum a cikin abincin yana sa tsarin kashi ya fi karfi, yana rage haɗarin rauni da karaya. Idan babu waɗannan kayan lambu masu ban mamaki a cikin menu, yiwuwar haɗuwa da osteoporosis da sauran cututtuka suna ƙaruwa sosai.
A cikin zucchini, masana kimiyya sun lura da kyakkyawan rabo na potassium da sodium. Wannan yana da tasiri mai amfani ga ma'aunin ruwa na jiki, yana taimakawa jiki yin bankwana da dabi'a ga yawan ruwa, wanda tarinsa zai iya haifar da matsalolin lafiya. Kuma kasancewar babban adadin kwayoyin acid a cikin zucchini ya sa su zama abinci mai kyau ga masu ciwon sukari da masu ciwon ciki.
Eggplant kuma yana da matukar amfani ga matsalolin ciki. Har ila yau, suna ba da gudummawa ga rigakafi da kuma santsi na atherosclerosis, yayin da suke rage yawan ƙwayar cholesterol mai cutarwa a cikin jini. Yin amfani da aiki na eggplants (idan babu contraindications) ana ba da shawarar ga tsofaffi waɗanda ke fama da cututtukan zuciya, masu saurin kamuwa da edema. Eggplants suna bin wannan ga potassium, wanda ke taimakawa wajen cire ruwa mai yawa daga jiki kuma yana daidaita metabolism na ruwa.
Kabeji yana da wadata a cikin bitamin kungiyoyin B, P, PP, E, carotene, fiber, potassium. Amfaninsa yana inganta aikin hanji, yana daidaita motsinsa. Kabeji yana da matukar amfani ga masu fama da hauhawar jini, ciwon ciki, da matsalolin gallbladder.
Daga cikin nau'o'in nau'in nau'in apples masu amfani, mun lura cewa amfani da su yana da tasiri mai kyau akan aikin tsarin lymphatic, yana tsayayya da abin da ake kira hardening na jini kuma yana wanke jini daidai. Amfanin apples ga hangen nesa, fata, gashi da kusoshi shima ba zai iya musantawa ba.
Namomin kaza suna da na musamman saboda suna da daidaitaccen tsari na abubuwa masu aiki na halitta. Suna da ƙarancin kalori, samfurin abinci mai sauƙi mai narkewa wanda ya ƙunshi adadin amino acid 18. Abubuwan da ke cikin naman kaza suna da tasiri mai amfani akan tsarin juyayi, tsarin tsarin hematopoietic, kuma suna da kyau sosai wajen hana yawancin cututtuka na zuciya da jijiyoyin jini. A kimiyyance tabbatar da cewa yana da babban maganin ciwon daji na namomin kaza.
Rashin Amfanin Abincin Abinci guda 10
- Abincin na iya zama da wahala ga waɗanda suka saba cin abinci masu cutarwa da samfuran lafiya waɗanda aka yi watsi da su.
- "Goma" bazai dace da mutanen da ke da burin rasa babban adadin kilo a cikin ƙayyadadden lokaci ba. Wannan dabarar ba za ta ba ku damar canza adadi da sauri ba, idan ba ku yanke abincin da yawa ba.
Maimaita abincin "abinci 10".
Ba shi da kyau a sake maimaita abincin "kayayyakin 10" na watanni 1-2 na gaba bayan kammalawar farko.