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Rashin nauyi har zuwa kilogiram 3 cikin kwanaki 7.
Matsakaicin adadin kuzari na yau da kullun daga 950 kcal.
A cewar likitoci, shirye-shiryen cin abinci na mutum ɗaya bisa la'akari da nau'in jini na iya inganta lafiyar jiki da kuma hana cututtuka daban-daban. Bugu da ƙari, sanin ƙa'idodin abinci mai gina jiki don rukunin jinin ku yana taimaka muku zaɓar abincin da ke taimaka muku rasa ko samun nauyi. Muna ba da shawarar ku san kanku tare da abincin da aka tsara don mutanen da ke da rukunin jini na uku, wanda, bisa ga kididdigar, akwai kusan 20% a duniyarmu.
Bukatun abinci don rukunin jini na uku
Masu rukunin jini na uku ana kiran su makiyaya. Dangane da bayanan tarihi, irin wannan jinin ya samo asali ne sakamakon hanyoyin ƙaura da kuma kiwon dabbobin gida da mutane suka yi. Mutanen da jinin rukuni na uku ke gudana a cikin jijiyoyinsu, suna da siffofi kamar haka:
- barga mai juyayi tsarin;
- rigakafi mai kyau;
- tsarin ci gaba na tsarin narkewa;
- hali na hada aiki na jiki da na tunani;
- mai saurin kamuwa da cututtuka kaɗan fiye da wakilan sauran ƙungiyoyin jini.
Kafin shirya daidaitaccen abinci, mutanen da ke da rukunin jini na uku suna buƙatar koyo game da abincin da zai haifar da hauhawar nauyi ko asarar nauyi. Dangane da wannan ilimin, zaku iya ƙididdige abincin bisa ga burin ku da sha'awar ku.
Saboda haka, abincin da ke kara nauyi:
- masara (zai iya rage metabolism da samar da insulin ta jiki);
- gyada (yana ba da gudummawa ga abin da ya faru na hypoglycemia - raguwar adadin glucose a cikin lymph a ƙarƙashin ƙa'idar halatta);
- lentil (yana rage matakin sha na gina jiki ta jiki);
- buckwheat (yana kara haɓaka metabolism da tafiyar matakai na narkewa, kuma yana taimakawa wajen rage yawan glucose a cikin jini);
- tsaba na sesame (kuma yana iya haifar da hypoglycemia da jinkirin metabolism);
- alkama (yana haifar da raguwar samar da insulin kuma yana taimakawa wajen adana mai sosai).
RAYUWA, wadannan abinci na iya taimakawa wajen rage kiba da kuma kiyaye ku jingina:
- nama mai nama da kifi, qwai (taimaka don hanzarta haɓaka metabolism da rage haɓakar dystrophy na tsoka);
- kayan lambu kore (kunna metabolism kuma taimakawa hanji suyi aiki yadda ya kamata);
- kayan kiwo, ƙananan mai da ƙananan abun ciki (samar da jiki tare da mahimmancin alli da daidaita metabolism);
- tushen licorice (yana daidaita taro glucose na jini).
Bari yanzu mu dubi kowane nau'in samfura. Wannan zai taimaka wajen ƙirƙirar menu mafi inganci da amfani.
Daga cikin kayan nama ga mutanen da ke da rukunin jini na uku, mafi amfani shine naman naman naman, rago, venison, naman zomo. Kuna iya ci, amma a cikin iyakataccen adadin, turkey, hanta daban-daban, naman sa, naman sa, fillet pheasant. Kuma gaba daya ware daga rage cin abinci ne kaza nama, duck, zuciya, alade, nama na geese, partridges da quails.
Amma ga kifi, sardines, pike, halibut, hake, salmon, flounder, sea bass, sturgeon za su kasance masu kyau musamman a gare ku. Hakanan zaka iya cin kifi kifi, slab, herring, scallop, shark, rawaya da perch na azurfa. Ana ba da shawarar ƙin crayfish, lobster, pike, crabs, rock perch, beluga, mussels, dorinar ruwa, shrimp da naman kunkuru.
Da yake magana game da kayan kiwo, mun lura cewa mafi kyawun amfani da cuku da aka yi daga akuya na gida ko madarar tumaki, curd na gida, yogurt na halitta, kefir, goat da madarar saniya tare da ƙaramin adadin mai. Ana ɗaukar samfuran kiwo masu tsaka-tsaki a matsayin man shanu, madara gabaɗaya, whey, casein mai cin abinci, cuku mai tsami, cuku waken soya da madara iri ɗaya, cuku mai wuya iri-iri da madara mai ɗanɗano. Amma cukukan da aka sarrafa, shuɗi da cukuwar Amurka, gyale iri-iri, ice cream mai kitse suna cutar da jiki.
Amma game da mai da mai, ana ba da shawarar samar da abinci galibi tare da man zaitun (ba shakka, daidaitawa yana da mahimmanci). Daga lokaci zuwa lokaci, ana iya ƙara man hanta cod da man flaxseed a cikin abinci. Yana da kyau a bar sunflower, gyada, sesame, auduga da man masara.
Daga cikin tsaba da kwayoyi daban-daban, babu samfuran amfani na musamman da suka fito kwata-kwata. Wasu da za ku iya ba da izini lokaci-lokaci sun haɗa da kwayoyi na Amurka, ƙirji mai zaki, almonds, walnuts, da pecans. Ana ba da shawarar a ware tsaba na sesame, manna da aka yi daga gare ta, gyada da manna iri ɗaya, ƙwayar sunflower, sesame halva, 'ya'yan poppy da pine nut.
Biredin shinkafa, burodin gero da burodi iri ɗaya sun shahara a cikin kayan burodi. Gurasa mai tushen Gluten, gurasar hatsin rai, burodin waken soya, muffins na oat da kuma gurasar da aka yi la'akari ana ɗaukar abincin tsaka tsaki. Babu buƙatar cewa hatsin rai da gurasar alkama.
Daga hatsi da hatsi, yana da amfani musamman don amfani da shinkafa, hatsi, gero. Kuma yana da kyau a bar shiritsa, sha'ir, hatsin rai, masara, buckwheat.
Daga cikin legumes, wake mai duhu, wake lima, wake, da jajayen soya ana bada shawarar. Lokaci-lokaci, za ku iya cin farin wake, koren wake, wake na jan karfe, koren wake, wake fava, faffadan wake, da ƙwan wake. A guji cudanya da lentil, saniya da wake na rago, kusurwa da wake mai haske, baƙar wake, da waken da aka hange.
Farin kabeji, dankali mai dadi, beets, barkono kararrawa kore da rawaya, Brussels sprouts da farin kabeji ana daukar su musamman kayan lambu da ganye masu amfani. Hakanan ana ba da shawarar gabatar da isasshen adadin parsnips, broccoli, karas, ganyen gwoza, paprika mai zafi, mustard matasa. Farin Peas, zucchini, alayyahu, Fennel, namomin kaza, dill, albasa kore, fodder turnips, bishiyar asparagus, ginger, chicory, kowane nau'in albasa, dankali, letas, kohlrabi, da radish na Jafananci yakamata a cinye su a cikin ƙananan ƙananan yawa. Masu gina jiki suna ba da shawara su ƙi kabewa pepo, zaituni, masara, radish na yau da kullun, Jerusalem artichoke, artichokes da waken soya.
Shawarar berries da 'ya'yan itatuwa sune ayaba, cranberries, inabi, plums, gwanda, abarba. Apricots, elderberries, lemu, tangerines, peaches, blackberries, strawberries, currants, kiwi, ɓaure, strawberries, zabibi, innabi, nectarine, mango, lemons da kankana ana gane su a matsayin tsaka tsaki. Kwakwa, carom, pear prickly, rumman, rhubarb, persimmon ba a so.
Idan kana son samar da abinci tare da kayan yaji da kayan yaji, ana bada shawara don zaɓar ginger, faski, horseradish, curry, barkono cayenne. A guji allspice, malt sha'ir, tapioca, gelatin da ake ci, masara, barkono fari, da syrup masara. Yana da kyawawa don ware ketchup daga biredi kuma, ba shakka, gaskiya mai yawan adadin kuzari da ƙari na irin wannan nau'in.
Mafi amfani ruwa ga mutanen da ke da rukuni na uku na jini shine koren shayi, ruwan 'ya'yan itace daga gwanda, cranberries, abarba, kabeji, inabi (zai fi dacewa da matsi). Kuna iya sha, amma ba sau da yawa ba, shayi na shayi, ruwan 'ya'yan itace apricot, kofi na yau da kullum da decaf, ruwan 'ya'yan itace citrus iri-iri, ruwa tare da ruwan 'ya'yan lemun tsami. Daga barasa, yana da kyau a zabi ruwan inabi ko shan giya kadan. Ba a ba da shawarar shan ruwan tumatir, soda iri-iri, ruwan seltzer da ruwa mai ɗauke da barasa mai ƙarfi.
Abubuwan da aka fi amfani da su waɗanda za a iya amfani da su don shirya teas, alal misali, su ne hips rose, sage, licorice da tushen ginger. Kuna iya sha abin sha kuma ku ci jita-jita tare da ƙari na echinacea, curly zobo, hydrastis, Dandelion, St. John's wort, verbena, chamomile, m elm, strawberry ganye, valerian, thyme. Haramcin ya shafi hops, aloe, gentian, jakar makiyayi, hay, masara stigmas, coltsfoot, hay fenugreek, ja clover, Linden.
Idan babu contraindications, ba zai zama abin ban mamaki ba don shiga cikin wasu nau'ikan wasanni. Ga masu rukunin jini na uku, ya fi dacewa a ɗora jikin jiki tare da yoga, iyo, wasan tennis, motsa jiki a kan keken motsa jiki ko hawan keke na yau da kullun, tsere, kuma kawai kuna buƙatar ƙarin tafiya.
Da yake magana game da lokacin cin abinci, mun lura cewa babu takamaiman lokaci don kiyaye shi. Dole ne ka'idoji na yau da kullum su kasance gaskiya, saboda ba su saba wa ka'idodin abinci mai kyau ba. Bada kanka ɗan digression lokaci zuwa lokaci idan kuna so. Amma ku tuna cewa komai ya kamata ya kasance cikin matsakaici. Tabbatar ku saurari jikin ku kuma kuyi duk abin da abinci mai gina jiki ya shafe shi ta hanya mai amfani.
Misalin abinci don rukunin jini na uku na kwanaki 3
Day 1
Breakfast: wani ɓangare na dafaffen shinkafa a cikin kamfanin apple yanka; na ganye shayi bisa St. John's wort.
Abun ciye-ciye: ayaba.
Abincin rana: kwano na miya mai tsami da aka yi daga karas, namomin kaza da dankali; salatin da dafaffen ƙwai kaza, ƙaramin adadin sardines, cuku mai wuya, mai sauƙi mai sauƙi tare da man zaitun ko kirim mai tsami mai ƙananan mai.
Abincin rana: salatin kokwamba da karas.
Abincin dare: yanki na Boiled naman sa tare da stewed eggplant da barkono kararrawa.
Day 2
Breakfast: oatmeal dafa shi a cikin ruwa ko madara mai ƙiba tare da busassun 'ya'yan itace; kofi na kore shayi.
Abun ciye-ciye: kamar wata plums.
Abincin rana: kirim mai tsami bisa ga broccoli, Brussels sprouts da farin kabeji; kowane 'ya'yan itace.
Abincin rana: kimanin 50 g na busassun apricots.
Abincin dare: braised kurege da shinkafa cokali kaɗan tare da kayan lambu.
Day 3
Breakfast: cuku mai ƙananan mai gauraye da apple; gilashin ruwan 'ya'yan itace Berry.
Abun ciye-ciye: ayaba.
Abincin rana: wani ɓangare na miyan naman kaza tare da gasasshen kayan lambu; salatin yanka na naman sa, kokwamba, Sin kabeji da cilantro.
Bayan abincin dare: gilashin yogurt.
Abincin dare: gasa fillet ɗin kifi mai gasa tare da dafaffen koren wake.
contraindications
Duk masu rukunin jini na uku na iya bin abincin da aka bayyana a sama, idan ba a nuna musu wani abinci na musamman ba. Kuma a sa'an nan, tare da ingantacciyar hanya da shawarwari na wajibi tare da ƙwararren likita, zai yiwu a ci abinci bisa ga ka'idodin hanyar tare da wasu gyare-gyare a kowane hali.
Amfanin abinci na rukunin jini na uku
- Kuna iya cin abinci mai daɗi, iri-iri.
- Yawancin samfuran da aka ba da izini suna ba ku damar tsara menu dangane da abubuwan da kuke so.
- Abincin da aka bayar yana samuwa. Babu buƙatar juyawa zuwa kayan abinci na ban mamaki da barin abincin da aka saba.
- Tare da inganta jin daɗi da ƙarfafa lafiyar jiki, za ku iya, ta hanyar daidaita menu, duka rasa da samun nauyi. A rage cin abinci ne m.
Rashin lahani na abinci na rukunin jini na uku
- Duk da cewa kuna iya cin abinci da yawa, akwai wasu hani. Idan kuna son abincin ya yi tasiri, kuna buƙatar barin wasu abinci ko rage su sosai a cikin menu na ku.
- Ga waɗanda ke da haƙori mai zaki da kuma masu son kayan gasa mai yawan kalori, gabatar da sababbin dokoki na iya zama da wahala.
- Har ila yau, ya kamata a kula da gaskiyar cewa don tasiri na fasaha, dole ne a bi shi muddin zai yiwu.
Sake-dieting
Tsayawa ga abinci don rukunin jini na uku, idan kun ji daɗi, zaku iya koyaushe, duk lokacin da kuke so.