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Rashin nauyi har zuwa kilogiram 4 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 900 Kcal.
Masu jini na rukuni na farko O (I) sune 33% na duk mazaunan duniya. Wannan jinin ya fi kowa yawa. Yana da ban sha'awa cewa ƙarni ɗari huɗu da suka gabata mutane ne da ke rukunin jini na farko da aka fara kiransu “mutum.” Sun kafa wayewarmu. Sannan ba su da ikon iya tunani na musamman, sun rayu ta dabbobin farauta.
Masana ilimin abinci mai gina jiki sun lura cewa mutanen da ke cikin rukunin farko na jini suna da haɗarin ƙiba fiye da wasu. Take hakki na “mafarauta” (wannan shine yadda waɗanda ke da jinin O (I)) na ƙa'idodin abinci mai gina jiki ana kiransu zuwa nauyi mai yawa.
Masu haɓaka wannan abincin sun yi la'akari da abubuwan haɗarin kiwon lafiya, ƙwarewar al'ada, abinci mafi kyau duka don tsarin narkewar abinci "mafarauta". Af, waɗannan mutanen sun fi yiwuwar samun gyambon ciki sau 3 fiye da wasu. Tabbas, abubuwa da yawa suna shafar lafiya, kuma abinci mai gina jiki ba shine na ƙarshe a cikin su ba.
Abubuwan buƙatun abinci don rukunin jini 1
"Masu farauta" na zamani suna da halin ingantaccen tsarin narkewa da ƙarfi mai ƙarfi. Kodayake ba sa bin dabbobi, ba sa cin nasara kan mammoths da rhinos, jikinsu yana buƙatar furotin na dabbobi da yawa.
Samfurai waɗanda aka bada shawarar mutane masu jini na rukuni na farko don saita menu:
- jan nama (yakamata ya zama kan naman sa da rago);
- kifi (man kifi yana inganta daskarewar jini, sinadarin Omega-3 wanda yake dauke da taimako wajen shayar da furotin);
- abincin teku, tsiren ruwan teku, algae mai ruwan kasa, kelp (saturate tare da iodine, wanda ke goyan bayan hada maganin hormones);
- hanta;
- tsuntsu;
- qwai;
- buckwheat (mafi amfani da hatsi);
- kayan lambu da 'ya'yan itatuwa da yawa (wato abarba, alayyafo, broccoli, radishes, radishes, faski, figs);
- kawai hatsin rai gurasa;
– low-mai kiwo da m-madara kayayyakin (madara gina jiki ne tunawa mafi muni, amma saturates jiki da muhimmanci alli).
Yana da kyau a maye gurbin gishiri na yau da kullun da gishiri iodized, kuma a yi ƙoƙarin kada a cika abinci. Baya ga ruwa na yau da kullun, wanda dole ne a cinye shi da yawa, ana ba da shawarar gabatar da sabbin ruwan 'ya'yan itace a cikin abincin sha. Mafi yawan masu amfani da abinci mai gina jiki suna kiran abubuwan sha daga cherries da abarba. Ana kuma nuna ire -iren koren shayi. Har ila yau jiko na ganye yana da kyau sosai ga jikin ɗan adam, wanda jinin rukunin farko ke gudana a cikin jijiyoyin sa. Kuna iya kwantar da hankalin ku tare da kayan ado na ginger, kwatangwalo, mint, fure na linden. Mafi ƙarancin shawarar don amfani (amma kuma ana karɓa) sune chamomile, sage da ginseng teas, innabi, karas da ruwan 'ya'yan apricot. Tinctures na burdock, siliki na masara, da duk abin da ya ƙunshi aloe bai dace da ku ba. Idan kuna son shan giya, giya na halitta da aka yi da farin ko jan inabi shine mafi kyawun zaɓi.
Kauce wa cin dukkan legan hatsi. Beansan wake da wake da wake ne kawai za'a iya sakawa a cikin abinci don inganta narkewar abinci. Amma legumes bai kamata ya zama babban hanya ba!
Gaba ɗaya cire daga menu “Mafarauta” ana ba da shawarar kayan lambu, alkama, farin kabeji, tangerines, lemu, lemo, masara, strawberries, cuku mai-mai da cuku gida, zaitun, taliya (musamman daga farin gari), man gyada, guna, ketchup da sauran shagon miya.
Ya kamata a rage amfani da zaƙi da kofi.
Daga kayan nama ba a so a yi amfani da naman alade da Goose (musamman dafa shi tare da ƙari na man fetur ko wasu mai). Duk wani kayan kyafaffen, dorinar ruwa da caviar kifi ba a ba da shawarar kifi da abincin teku ba.
Kada ku ci ƙwai da yawa ko dai.
Daga cikin abubuwan sha, an ɗora haramun akan barasa mai ƙarfi, kayan kwalliya dangane da wort John, hay, uwa da uba. Hakanan, masana ilimin abinci mai gina jiki ba su ba da shawarar cewa ku shiga cikin cakulan mai zafi da ruwan apple.
Waɗannan masu ɗauke da rukunin jini na farko waɗanda ke son yin nauyi ko kuma suna da kiba ana ba da shawarar su cire duk abin da zai yiwu daga abincin abincin da ke taimakawa toshe “samar” insulin da hana hana samar da sinadarin thyroid. Don haka, alkamar da aka riga aka ambata ta zama babban abin da aka hana. Hakanan, cin dankali da yawa ba zai ƙara lafiya da kyau ga adadi ba.
Sanya tsarin abincinku akan matsakaicin rabo na abincin da aka halatta. Wannan zai taimaka saurin hankulan ku. Jan nama, kifi da abincin teku suna yin wannan aikin musamman da kyau. Hakanan ya kamata ku ci abinci mai yawa wanda ke ɗauke da iodine (musamman, alayyafo, broccoli, ciyayi daban-daban). Zai amfani adadi, lafiyar ku da lafiyar ku. Don glandar thyroid ta samar da isasshen adadin homonin da ake buƙata don aikinta na yau da kullun, zaku iya cike menu tare da daskararrun radishes da radishes. Idan baku son wadannan kyaututtukan na sihiri a tsarkakakken tsarin su, sai ku matse ruwan 'ya'yan itace daga cikinsu ku sha, kuna hadawa, misali, tare da ruwan karas.
Hakanan ya zama dole don wadatar da abincin ku da isasshen adadin kayan lambu (artichoke na Urushalima, ganyen gwoza, artichoke, tumatir) da 'ya'yan itatuwa (apples, plums, persimmon, apricots, pears, peaches). Berries (cherries, inabi, currants) suma suna da kyau a gare ku.
Tabbas, baza ku iya hana jikin kitse ba. Ku ci ƙananan zaitun ko man flaxseed. Yana da kyau kada a sanya mai ga maganin zafi, amma ba zai yiwu ba kawai, amma kuma ya zama dole a cika salatin kayan lambu da su.
Yi ƙoƙarin cin abinci sau 5 a kusan tsaka-tsaka na yau da kullun, ƙin cin aƙalla awanni 2 kafin lokacin kwanciya, don jiki ya sami lokacin shirya don hutawa mai kyau.
An ba da shawarar ga mutanen da ke da rukunin farko na jini, motsa jiki. Wasanni, ba tare da la'akari da sha'awa ko rashin son ƙi nauyi ba, baza'a iya watsar dashi ba. Wannan zai taimake ka ka ji daɗin jiki da tunani. A cewar masana, rashin wadataccen aiki na iya haifar da damuwa cikin “mafarauta”. Don kula da lafiyar jiki da ta hankali, mutanen da ke cikin rukunin farko na jini ana ba da shawarar yin motsa jiki, da kuma wasanni da ke haifar da saurin adrenaline. Dace da kai, musamman, hawa dutse, hawan keke ko abin hawa, gudun kan kankara, gudu, ninkaya, dacewa. Ayyuka masu aiki, idan ana so, ana iya canza su tare da mafi annashuwa (misali, tare da yoga ko Pilates).
Misali na abincin mako-mako don rage nauyi bisa ga ƙa'idodin tsarin cin abinci ga rukunin jini na farko
Day 1
Karin kumallo: apple da shayi.
Abun ciye-ciye: gilashin kowane ruwan 'ya'yan itace.
Abincin rana: miyar kayan lambu ba tare da soya ba; Boiled nama (har zuwa 200 g); radish salatin.
Yammacin abincin dare: shayi na ganye da hatsin rai croutons, wanda za a iya shafa shi mai siriri tare da man shanu.
Abincin dare: dafaffen kifi (150 g); ruwan teku; koren shayi.
Day 2
Karin kumallo: gungu na inabi.
Abun ciye-ciye: gilashin sabon ruwan 'ya'yan itace.
Abincin rana: miyan kayan lambu (250 ml); soyayyen a cikin busassun kwanon rufi ko gasa kifi (150 g); karamin apple da shayi.
Yammacin abincin dare: shayi na ganye da yanki gurasar hatsin rai.
Abincin dare: dafa hanta (har zuwa 200 g) tare da ganye; pear ko kamar plum.
Day 3
Karin kumallo: kowane 'ya'yan itace (ban da' ya'yan itacen citrus) da shayi.
Abun ciye-ciye: ruwan apple.
Abincin rana: nama maras soyayyen ba tare da mai ba (180-200 g); miyan broccoli; yanki na hatsin rai gurasa; kamar wata sabuwar cucumbers.
Abincin dare: shayi na ganye tare da 1 tsp. zuma ko ruwan da kuka fi so.
Abincin dare: 100 g na dafaffen jatan lande; gasa zucchini; koren shayi.
Day 4
Karin kumallo: gilashin madara mai madara ko kefir.
Abun ciye-ciye: ayaba.
Abincin rana: kwano na kayan lambu na kayan lambu da 200 g na cuku mai ƙananan kitse, wanda aka goge shi da yogurt na asali.
Bayan abincin dare: ruwan karas.
Abincin dare: 200 g dafaffun jan nama; 100 g na salatin tsiren ruwan teku; karamin ayaba ko kamar apricots.
Day 5
Karin kumallo: dintsi na cherries da shayi na ganye.
Abun ciye-ciye: gilashin ruwan pear.
Abincin rana: miya a kan nama mai ƙananan mai; Boiled squid (har zuwa 200 g); shayi.
Bayan abincin dare: salatin cucumbers da tumatir; karamin yanki na hatsin rai gurasa
Abincin dare: 150 g na dafaffen kifi; 100 g salatin gwoza; shayi.
Day 6
Karin kumallo: dafaffen kwai kaza; shayi ko kofi.
Abun ciye -ciye: ceri nectar.
Abincin rana: 150 g dafaffen kifi da kwano na miyan broccoli.
Abun ciye-ciye: Shayi na ganye tare da yanki burodin hatsin rai ko gurasar hatsi.
Abincin dare: har zuwa 200 g na dafaffen kaza ko gasa; kokwamba da salatin tumatir; shayi.
Day 7
Karin kumallo: ayaba; Ganyen shayi.
Abun ciye-ciye: ruwan apple.
Abincin rana: stewed hanta (200 g) da kwano na kayan lambu miya ba tare da soya ba; wani yanki na hatsin rai gurasa.
Abincin dare: gilashin ruwan 'ya'yan itace da aka yi daga fruitsa thean fruitsa recommendedan itace ko kayan lambu.
Abincin dare: fillet din kifi soyayyen a cikin kwanon rufi ba tare da mai ba (har zuwa 200 g); fure; Ganyen shayi.
Abubuwan da ke hana abinci ga ƙungiyar jini 1
Ba shi yiwuwa a yi biyayya da wannan fasaha a cikin tsayayyar siga kawai a cikin yanayin da akwai halayen rashin lafiyan abinci, ko kuma ana nuna wani abincin daban don dalilai na kiwon lafiya.
Fa'idodin rukunin jini 1 abinci
- Jiki baya fuskantar karancin abubuwan amfani.
- Mutumin da ke bin wannan abincin ba ya jin ƙarancin yunwa da rashin jin daɗi.
- Yanayin lafiya tare da irin wannan abinci mai gina jiki yana inganta, kuma garkuwar jiki yana ƙaruwa. A hanyoyi da yawa, an sauƙaƙe wannan ta hanyar ƙarfe, wanda aka samo shi a cikin adadi mai yawa a cikin kayayyakin abinci.
- Hakanan, wannan abincin yana haɓaka metabolism. Zaka iya kuma da sauri rage nauyi, rage haɗarin cutarwa ga lafiya.
- Idan kuka ci gaba da bin tsarin mulkin PP, kilogram ɗin da ya tsere ba zai dawo ba, kuma kyakkyawan adadi zai faranta muku rai na dogon lokaci.
Rashin dacewar cin abinci don rukunin jini 1
- Mutanen da ke cikin rukunin farko na jini suna fuskantar matsalar zubar jini. Don tallafawa ƙwayoyin ku na hanji, an shawarce ku da ku ɗauki maganin rigakafi.
- Yi ƙoƙarin haɓaka menu ɗinku gwargwadon yuwuwa, dogara da samfuran da aka ba da shawarar ta yadda jiki baya buƙatar ƙarin ci na bitamin.
- Wataƙila ku daina cin abincin dabbobi. Nuna ƙwazo da haƙuri.
Sake-dieting
Idan kuna da rukunin jini na farko, zaku iya juyawa zuwa maimaita aiwatar da wannan abincin a duk lokacin da kuke so. Bayan duk wannan, dabara, a zahiri, shine daidaitaccen abinci. Muna ba da shawarar aiwatar da ƙa'idodi na asali a rayuwa har abada.