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Rashin nauyi har zuwa kilogiram 3 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 900 Kcal.
Ana kiran masu riƙe da jinin A (II) "manoma". A tarihi, wannan yana da alaƙa da gaskiyar cewa kimanin shekaru dubu 20 da suka gabata, noma ya fara haɓaka, kuma mutane sun nuna ƙwarewar aikin gona. Dangane da ƙididdiga, yanzu kusan 38% na mutane suna da nau'in jini na II. “Manoma” ana rarrabe su ta hanyar tsarin narkewar abinci mai gina jiki, isasshe mai kariya, suna iya daidaitawa da sabbin yanayi, kuma hanya mafi dacewa da za'a magance musu tashin hankali shine kwantar da hankula. A yau za mu sanar da ku game da dokokin cin abincin da aka ba da shawarar don yin biyayya ga mutanen da jinin rukuni na biyu ke gudana a cikin jijiyoyin su.
Abubuwan buƙatun abinci don rukunin jini 2
Da farko, bari mu juya hankalin “manoma” zuwa jerin abincin da ke haifar da raunin nauyi ko karin.
Don abinci hakan na iya haifar da tarin karin fam, ya haɗa da irin waɗannan samfuran.
- Kayan nama. Zai fi kyau a ware nama daga abinci. Yana da rashin narkewar jiki kuma bai cika cika jikin ku ba, wanda ke haifar da tara mai da gubobi.
- Madara. Jikinka yana yin mummunan aiki na narkewar abinci mai gina jiki, da sauri juya su zuwa mai jiki. Yin amfani da madara yana taimakawa rage tafiyar matakai na rayuwa a jiki.
- Lima da wake wake. Wadannan kyaututtuka masu ban sha'awa na yanayi sune “abokai” tare da enzymes masu narkewa kuma zasu iya rage saurin metabolism.
- Alkama. Wannan hatsi yana lalata tasirin insulin, wanda ke haifar da matsaloli daban-daban na lafiya.
RAYUWA, taimaka a rasa nauyi mutane na rukuni na biyu kasancewar kasancewar waɗannan abinci a cikin abincin.
- Soja Wannan memba na dangin legumes na ɗaya daga cikin tsoffin tsiro da mutane suka fara nomawa. Soya ya shahara sosai a wurin masu cin ganyayyaki saboda darajar sinadiran sa. Amfani da shi yana ba ku damar magance yunwa da sauri ba tare da "bonus" a cikin nau'i na karin adadin kuzari ba. Abubuwan waken soya suna da kyau a cikin jikin "manoma" kuma suna hanzarta tafiyar matakai na narkewa.
- Man kayan lambu iri-iri. Yin amfani da mai na kayan lambu a cikin abinci yana inganta narkewa, yana inganta shan abinci yadda yakamata kuma yana rage kumburi.
- Abarba. 'Ya'yan abarba na Juicy sun hada da kewayon wadatattun bitamin. Wannan 'ya'yan itace yana taimakawa wajen saurin saurin metabolism. Bromelain, wani bangare na musamman na abarba, ya kware wurin fasa sunadarai da rage kumburi a jiki.
- Kayan lambu. Kusan dukkan kyaututtukan yanayi sun ƙunshi ɗan ƙaramin adadin kuzari, amma suna taimakawa satiety da kyau kuma suna yaye mu daga cin abinci da yawa. Hakanan, samfuran kayan lambu suna daidaita ayyukan hanji kuma suna da tasiri mai kyau akan tafiyar matakai na rayuwa.
Yanzu bari mu kalli manyan ƙungiyoyin abinci mu tantance waɗanne ne ke taimakawa rage nauyi ko kiyaye nauyi da kawo matsakaicin fa'ida ga jikin “manoma”.
Daga kayan nama, zaku iya cin fillet kaza, turkey da kaza sau ɗaya ko sau biyu a mako. Amma kada ku yarda da kanku kwata-kwata don rago, naman zomo, naman alade, naman sa, agwagwa da irin su hanta da zuciya.
Daga cikin abincin teku, ana ba da shawarar cewa "manoma" su mai da hankali kan mackerel, sardine, irin kifi, kood da bakan gizo. Hakanan zaka iya cin abincin kifin shark, pike, tuna, mai ƙamshi, guntun teku. Ba a ba da shawarar anchovy, beluga, herring, eel, oysters, catfish mai tagu, tafin kafa, kifin kifi da lobster.
Soya madara da cuku sune mafi amfani ga adadi da lafiyar "manoma" na kiwo da madara mai tsami. Masana abinci mai gina jiki suna kiran samfuran tsaka tsaki na yogurt na halitta, feta da cukuwar mozzarella, kefir, cuku gida, madarar akuya da cuku, da cukuwan da aka sarrafa daban-daban. Ba kyawawa don cinye cuku mai wuya (ba a ambata a sama ba), man shanu, man shanu, madarar madara, cuku mai launin shuɗi, ice cream, madara sorbet, casein mai cin abinci da whey.
Yana da matukar wuya ga mutane masu jini na biyu su ci kowane ƙwai.
Daga cikin kayan mai, mai zaitun da flaxseed suna da amfani. Waɗannan su ne aka ba da shawarar amfani da su don sanya salads sau da yawa sosai. Ku ɗan rage man canola da man hanta. Kawarda daisam, gyada, masara, da man zaitun daga abincinka.
Daga cikin hatsi a cikin abincin don "manoma", mafi shahararren sune boletus da buckwheat. Hakanan zaka iya ƙara sha'ir, oat da shinkafa, shinkafa, gero, ɗan hatsi da garin masara a abincinka. A'a ya cancanci a ce alkama.
Da yake magana game da burodi, masana sun ba da shawara a ci wanda aka yi da garin alkama, ƙwayar alkama ko shinkafa. Kayan abinci na tsaka-tsaka sune gurasar masara, rubutattu, burodin shinkafa, ko burodin alkama Ana ba da shawarar a ware hatsi da gurasar alkama, gurasar hatsin rai da alkama matzo. Kuma kar a ba wa kanka abinci mai yawan furotin.
Daga kwayoyi da tsaba, bisa ga ka'idojin wannan abincin, kuna buƙatar haɗa gyada a cikin menu (wani lokacin zaku iya kula da kanku da man gyada), 'ya'yan kabewa da goro. Ku ci goro da goro, da kwaya, da 'ya'yan sunflower, da kanana, da kirjin goro daga lokaci zuwa lokaci. An hana amfani da goro na Amurka, pistachios da cashews.
Daga cikin hatsi, lentils, wake mai walƙiya, da baƙin wake ana ɗaukarsu mafi amfani. Tsaka-tsakin wake - koren wake da wake, wake mai faɗi, koren wake, fararen wake, da wake. Kuma ya fi kyau kada ku ci naman kaji, wake na jan ƙarfe, jan wake da wake mai duhu, wake na lima.
Mayar da hankali kan kayan lambu da ganye kamar alayyafo, karas, chicory, parsnips, jan albasa, faski, beetroot, kohlrabi, Spanish da albasa rawaya, hibiscus mai cin abinci, Jerusalem artichoke, chicory, da leeks. Hakanan zaka iya haɗa seleri, zaitun kore, kabewa, bishiyar asparagus, radish, farin kabeji, gwoza, tsaba na caraway, koren albasa, shallots, ganyen mustard matasa, rutabagus, Brussels sprouts, da avocado. Duk nau'ikan zaitun (ban da koren kore), barkono rawaya da kore, kabeji na China da fari, eggplant, namomin kaza, barkono mai zafi, da tumatir ana ganin suna cutar da ku.
Mafi amfani da 'ya'yan itatuwa da' ya'yan itatuwa ga masu rukunin jini na biyu: raisins, fig, grapefruit, blueberries, cherries, abarba, plums, lingonberries, blackberries, apricots, lemon, cranberries. Kankana, rumman, kankana, dabino, persimmons, nectarines, peaches, lemun tsami, jan currant da baƙar fata, apples, black innabi, strawberries, pears, kiwi ana ɗaukar tsaka tsaki. Ba a ba da shawarar ayaba, kwakwa, tangerines, cantaloupe, gwanda, da lemu.
Kayan yaji da ganye waɗanda za a iya amfani da su don yin jita -jita su ne ginger, molasses baƙi, soya da miya tafarnuwa, malt sha'ir. Hakanan ba a hana su ba cire almond, tarragon, horseradish, cumin, cardamom, basil, anise, kirfa, curry, turmeric, leaf bay, paprika na Spain, Rosemary, thyme da dill. Kada ku tafi da gelatin abinci, baƙar fata da farar ƙasa, giya, apple, balsamic vinegar, capers.
Mustard yana da amfani daga biredi. Zaka iya amfani da dan kadan da daban-daban, jellies, marinades, pickles. Guji mayonnaise, ketchup, da miya mai ƙanshi.
Daga cikin abubuwan sha, ruwan 'ya'yan itace daga apricot, black currant, ceri, plum, karas, innabi, seleri, abarba suna da amfani musamman. Ruwa tare da ƙarin ruwan lemun tsami da aka matse, kofi na halitta, koren shayi shima yana da kyau ga jikin ku. Abubuwan sha na tsaka -tsaki sun haɗa da apple cider, ruwan 'ya'yan itace daga abubuwan da aka ba da shawarar na halitta, apple da ruwan innabi. Daga barasa, idan ana so, za ku iya samun ƙaramin farin ko jan giya. Ba a ba da shawarar a cinye ruwan tumatir gaba ɗaya, ruwan lemu, baƙar fata da shaye -shaye masu ƙarfi.
Infusions na rosehip, chamomile, St. John's wort, valerian, echinacea, hawthorn, burdock, ginseng da alfalfa ana ɗauka da amfani. Hakanan zaka iya sha abin sha dangane da elderberry, sage, hops, strawberry da ganyen rasberi, fararen birch, dandelion, jakar makiyaya, tushen lasisi, coltsfoot, thyme da linden. Rhubarb, siliki masara, ja ja, barkono cayenne, da catnip ba kyawawa ba ne.
Kamar kowace hanya ta ragewa ko kiyaye nauyi, ana ba da shawarar hada abinci don rukunin jini na biyu tare da motsa jiki. “Manoma” sun fi dacewa da wasanni waɗanda ba su da ƙarfi sosai. Misali, yana iya yin iyo, yoga, wasan motsa jiki da akeyi a hankali, motsa jiki da nufin fadada tsokoki.
Za'a iya bin tsarin abincin da aka gabatar koyaushe. A sauƙaƙe, idan kuna son rage nauyi, zamu yanke abun cikin kalori kuma mu sanya abubuwan su ragu sosai, kuma idan kuna buƙatar kula da nauyin jikinku ko saita kilogram da suka ɓace, zamu haɓaka waɗannan alamun.
Misalin cin abinci na rukuni na biyu na mako guda
Litinin
Karin kumallo: 150 g na gida cuku tare da guda na prunes; koren shayi.
Abun ciye-ciye: ɓangaren litattafan inabi ɗaya.
Abincin rana: kwano na mashed kabewa miyan da 150 g na gasashen kifi fillet.
Bayan abincin dare: 50 g na kwayoyi.
Abincin dare: buckwheat porridge (har zuwa 200 g da aka shirya), da kuma karas da salatin kabeji, an saka shi da sauƙi da man kayan lambu da kuma ruwan lemon tsami da aka matse shi.
Talata
Karin kumallo: buckwheat porridge; Karas na koren da koren shayi.
Abun ciye-ciye: apple.
Abincin rana: 150 g na dafaffen kaza nono da 3 tbsp. l. Boyayyen bishiyar asparagus; kamar guda biyu na sabo abarba yanka.
Abincin abincin dare: 'yan prunes.
Abincin dare: salatin abarba, inabi da pear (kimanin 300 g).
Laraba
Karin kumallo: buckwheat burodi; 'yan dabino; gilashin ruwan karas ko koren shayi.
Abun ciye-ciye: kamar apricots.
Abincin rana: 150 g na shinkafa porridge da kimanin 200 g na kayan lambu stew.
Abincin abincin rana: dintsi na busassun 'ya'yan itace.
Abincin dare: 200 g na gasashen kifi; salatin daga sabo da karas da seleri; gilashin kefir.
Alhamis
Karin kumallo: dafa buckwheat; karas; gilashin ruwan 'ya'yan ceri.
Abun ciye-ciye: plums 4.
Abincin rana: tablespoan karamin cokali na dafafaffiyar shinkafar shinkafa tare da yanki dafaffen kifin mara nauyi; gilashin ruwan karas.
Lafiya, apple.
Abincin dare: har zuwa 200 g na cuku mai ƙananan kitse tare da yanka fruita fruitan itace; kopin shayi na ganye.
Jumma'a
Karin kumallo: kabeji da salatin karas; game da 150 g na inabi da koren shayi.
Abun ciye-ciye: gasa apple.
Abincin rana: kwano na miyan kayan lambu; 150 g dafaffen ko gasasshen kifi; gilashin ruwan inabi.
Bayan abincin dare: gilashin kefir.
Abincin dare: 150 g na gida cuku tare da yankakken yankakken prunes; Ganyen shayi.
Asabar
Karin kumallo: abincin buckwheat da 50 g na dabino; kofi ko shayi.
Abun ciye-ciye: apple da plum salad.
Abincin rana: dafa nono kaza (har zuwa 150 g); 2 tbsp. l. dafa shinkafa (zai fi dacewa launin ruwan kasa); karas mara kyau.
Abincin cin abincin rana: kamar apricots.
Abincin dare: gasashen kifi da sabo ne kokwamba.
Lahadi
Karin kumallo: gurasar hatsin rai 2-3 da gilashin karas da ruwan apple.
Abun ciye-ciye: yanka abarba guda biyu da kuma dintsi na baƙar fata.
Abincin rana: yanki na steamed kifi da kayan lambu stew; Persimmon.
Bayan abincin dare: gasa apple.
Abincin dare: steamed kifi ko nama mara kyau, dafa shi ba tare da ƙara mai ba (kimanin 150 g); ganye; shayi ko, idan ana so, gilashin busassun jan giya.
Contraindications na abinci don ƙungiyar jini na biyu
- Idan babu sifofin kiwon lafiya da ke buƙatar abinci mai gina jiki na musamman, babu masu hana yin biyayya ga abincin ga mutanen da ke cikin rukunin jini na biyu.
- A dabi'a, idan kuna rashin lafiyan wani samfurin abinci, ko kuma cin sa yana sanya ku cikin damuwa, ba kwa buƙatar cin sa. Saurari jikinka.
Fa'idodin rukunin jini 2 abinci
- Tare da tsari mai kyau, jikinka zai karɓi duk abubuwan haɗin da ake buƙata don aikinta yadda yakamata.
- Kuna iya cin abinci mai ɗanɗano da bambance bambancen, zaɓi daga nau'ikan abincin da aka miƙa wanda ya dace da ɗanɗano.
- Abincin shine na duniya. Tare da taimakonta, zaku iya rage nauyi, da kiyaye nauyi, har ma ku sami sauƙi.
Rashin dacewar cin abinci don ƙungiyar jini ta biyu
- Ba kowa bane zai iya samun sauƙin tuna duk shawarwarin abinci sau ɗaya. Madadin haka, fitar da jerin kayan abinci da aka halatta kuma a kiyaye su cikin sauki.
- Wataƙila kuna buƙatar canza asali game da halaye na cin abincinku. Bayan duk wannan, a cikin sassauci, yana da daraja a bi wannan fasahar koyaushe.
Sake sake cin abinci don ƙungiyar jini 2
Idan kun ji daɗi, idan kun kasance daga nau'in "manoma", ku bi dokokin wannan abincin koyaushe. Ko kuma aƙalla ƙoƙarin ƙoƙari ka karkatar da kaɗan yadda zai yiwu daga ainihin ƙa'idodin abinci mai gina jiki, wanda muka gabatar da ku da shi.