Abinci don asarar nauyi (tare da misalin menu na 1600 kcal)

Abinci yana da mahimmanci ga rasa nauyi. Yana taimaka muku zama mai ladabi da zaɓaɓɓu a cikin zaɓin abincinku. Babban yanayin wannan yanayin don zama mai sauƙi a gare ku. Me yasa kuke tsammani suka watse daga m abinci? Saboda basu dace ba. Adequatearancin adadin kuzari da ingantaccen abinci na abinci mai ɗaci da kuka fi so sune dabarun raunin nauyi mafi nasara.

Sau nawa ya kamata ku ci?

Rarraba abinci a cikin yini ya kamata ya zama daɗi a gare ku, amma ya kamata a lura da ƙarancin kalori. Matsakaicin lokaci mafi kyau tsakanin abinci shine awanni 3-4.

Idan kuna da nauyin nauyi da yawa da ƙarancin calorie na abincin ya wuce 1500 kcal, to zaɓi mafi kyau shine ƙarancin abinci 5-6 a rana. Idan kun yi kiba kaɗan kuma kuna da ƙarancin kalori ƙasa da adadin kuzari 1500, to ku yi la'akari da abinci 3-4 a rana.

Mutanen da suke da kiba galibi suna haɓaka ɓoyewar insulin da wahalar sarrafa abinci, don haka zasu sami fa'ida sosai daga ɗan abin da ake ci. Zai ba ka damar rarraba yawan abincin kalori na yau da kullun a cikin adadi mai yawa, don haka ci gaba da ƙoshin lafiya, matakan sukari na yau da kullun da guje wa yawan cin abinci. Amma rarraba adadin kuzari 1300-1400 cikin abinci 5-6 da ƙoshin kan ƙananan yankuna bazai zama da sauki ba.

Me ya kamata karin kumallo?

Karin kumallo yana saita sautin don ranar. Bayan dogon lokaci na yunwar dare, jiki yana buƙatar abubuwan gina jiki. Daidaitaccen abincin karin kumallo yana taimakawa wajen sarrafa abinci a cikin yini. Da dare, jiki yana rage ɓoyewar insulin, amma yanzu tunanin abin da zai faru idan kuka ci babban ɓangaren carbohydrates da safe - babban nauyin glycemic, saurin tashin sukari cikin jini, hauhawar insulin. Ana saurin ɗaukar carbohydrates, ƙaramin ƙaruwar sukari zai kasance. Protein, fats da fiber suna taimakawa rage jinkirin shawan carbohydrates.

Sabili da haka, dole ne karin kumallo ya ƙunshi furotin - aƙalla 20 g. Wannan kuma saboda gaskiyar cewa cin abincin furotin na ƙarshe shine jiya. Lokacin da jiki bai karɓi “kayan gini” na dogon lokaci ba, yakan fara amfani da ajiyar ciki - don lalata tsokoki nasa.

Cikakken karin kumallo na iya zama furotin-carbohydrate ko furotin-mai. Abincin karin kumallo-carbohydrate ya dace da mutanen da suke aiki sosai a farkon rabin yini. Yi aiki akan aikin wayar hannu ko motsa jiki. Wani karin kumallo mai dauke da furotin ya dace da mutanen da ba su saba cin abinci da safe ba, su bi abinci mara ƙanƙara, ko kuma su kasance ba safiya da safe.

Misalan cin abincin safe

Abincin karin-carbohydrate karin kumallo:

• Oatmeal a cikin ruwa tare da raisins, omelet da aka yi daga ƙwai ɗaya duka da sunadarai guda biyu;
• Buckwheat porridge akan ruwa tare da nono kaji da kayan lambu.

Abincin karin-mai mai gina jiki:

• Soyayyen ƙwai daga ƙwai biyu da salatin kayan lambu tare da man shanu;
• Cuku gida tare da berries da kwayoyi.

Vitaminsauki bitamin da ƙarin man kifi minti 10 bayan karin kumallo.

Me za ku ci don abun ciye-ciye?

Dalilin abun ciye-ciyen shine kiyaye matsakaicin matakin sikari na jini, kauce wa yawan cin abinci da rashin jin daɗi. Ya kamata ya ƙunshi sunadarai da ƙwayoyin carbohydrates.

Misalan cin nasarar abun ciye-ciye:

• Cikakken hatsi tare da cuku mai tsami;
• Salatin kayan lambu tare da nono kaza da cuku mai mai mai mai;
• Cuku gida tare da 'ya'yan itace ko' ya'yan itace;
• Kayan itace da kayan yogurt na Girka.

Yaya abincin rana ya zama?

Abincin rana shine mafi girman abincin rana. A lokacin cin abincin rana, kun riga kun gama cin abinci, don haka babban aikin ba shine wuce gona da iri da tabbatar da gamsuwa na dogon lokaci. Zabi hadaddun carbohydrates, sunadarai da kayan marmari don shi. Idan kun ci darussan farko, to kuyi la’akari da adadin carbohydrates a cikinsu. Misali, miyan miyar wake yana da carbs da yawa fiye da miyar kayan lambu mai haske ba tare da dankali ba. Bai kamata ku ƙara wani ƙarin carbohydrate ba. Neman 20-30 grams na furotin, 10-15 grams na mai, da 30-40 grams na carbohydrates. Ka tuna, dole ne ku dace da tsarin daidaiton CBJU.

Misalan cin abincin dare mai nasara

Tare da hanyar farko:

• Pea puree miyan, dutsen kaza mara fata mara laushi, salatin kayan lambu mai sabo tare da man shanu;
• Borscht tare da dankali, burodi ko kayan lambu duka, stew kayan lambu tare da nama mara kyau.

Ba tare da karatun farko ba:

• Brown shinkafa da kaji da kayan lambu;
• Buckwheat porridge tare da gasa kifin mara nauyi da salatin kayan lambu;
• Durum alkama taliya da nama mara laushi da sabbin kayan lambu.

Gina jiki kafin da bayan horo

Yawancin mutane suna motsa jiki bayan aiki, amma ba kowa yana da lokacin da zai ci abinci kafin motsa jiki ba kuma ya yi babban kuskuren zuwa gidan motsa jiki cikin yunwa. Gajiya da aka tara a rana da ƙananan matakan sikarin jini saboda dogon tazara ba tare da abinci ba zai hana ka yin motsa jiki mai ƙarfi. Idan kuna yin horo mai ƙarfi a cikin dakin motsa jiki ko tare da ƙwanƙwasawa da dumbbells a gida, to kuna buƙatar cin awanni 1,5 ko samun ɗan ƙaramin abun ciye ciye mintuna 30 kafin farawa. Idan kuna yin motsa jiki ko bidiyo a gida, baku buƙatar ɗaukar abun ciye-ciyen kafin-motsa jiki.

Misalan abinci na motsa jiki

Idan zai yuwu aci abinci a cikin awa 1,5:

• Dankalin dankali da gasa kifin mara nauyi tare da kayan lambu;
• Cikakken hatsi ko gurasar sandar burodi tare da filletin kaza da ganye.

Idan zaka iya samun abun ciye ciye a cikin mintuna 30-40:

• 'Ya'yan itace masu daɗi da tsami (apple, orange, abarba, pear, ko berries) da yogurt na Girka
• 'Ya'yan itace mai zaƙi da ɗaci da kuma hidimar furotin.

Idan kana jin yunwa kafin bugun zuciya, zaka iya ɗaukar wasu sunadarai masu saurin narkewa cikin minti 30:

• Yin hidimar furotin whey;
• Qwai fari.

Bayan horo, kuna buƙatar cin abinci a cikin awa ɗaya. Idan kun koma gida yanzunnan, to ya isa kawai ku ci abincin dare, amma idan bayan horo kuna da wasu alƙawura kuma cin abinci na gaba ba zai faru da wuri ba, to ya kamata ku sha wani ɓangaren furotin. Kuna iya biyan yunwar ilimin lissafi kuma ƙirƙirar yanayi mai kyau don murmurewar tsoka.

Yaya abincin dare ya kamata ya zama?

Abincin dare mai kyau haske ne, tunda yawancin mutane basa aiki da yamma kuma suna ciyar dashi a gida. Banda na iya kasancewa mutanen da aka tilasta musu su farka da dare ta wurin abincin dare mara nauyi kuma su share dukkan abubuwan da ke cikin firinji. Masana ilimin gina jiki sun ba da shawarar irin waɗannan mutane su yi ɗan karin kumallo, amma abincin dare mai dadi a cikin tsarin abubuwan kalori na yau da kullun. Abincin abincin dare shine furotin da carbohydrates daga kayan lambu.

Misalan cin abincin dare mai nasara

• Fishankakken kifi dafaffun kifi da kayan lambu da aka rufe;
• Braised hanta da stewed kayan lambu tare da man shanu;
• Omelet da salatin kayan lambu.

Me za ku ci kafin barci?

Abincin na ƙarshe ya kamata ya faru ba bayan sa'o'i biyu kafin lokacin barci ba. Zaɓi abinci mai wadatar furotin mai haske. Don jinkirin abun ciye-ciye, samfuran madarar fermented suna da kyau, wanda a cikin dare na yunwa zai kula da tsokoki da microflora na hanji.

Misalan cin nasarar Marigayi Marigayi

• Gilashin kefir 1%;
• Gilashin halitta yogurt maras kyau 1-2%;
• Wani ɓangare na cuku mai ƙananan mai.

Kuna iya ƙara kayan zaki na tushen stevia, vanilla, koko, bran ko fiber zuwa kefir, cuku gida ko yogurt, amma yana da kyau ku guji 'ya'yan itatuwa, zuma da sukari.

Misali na Abincin Calorie na 1500-1600

Bari mu kalli yadda abincin kalori na 1500 zai iya zama. Kuna iya daidaita shi gwargwadon calorie da buƙatun BJU.

• Abincin karin kumallo: 50 g na oatmeal, g gisins 15 g, omelet da aka yi daga kwai 1 duka da sunadarai 2, 50 g na madara mai ƙyalƙyali.
• Abun ciye-ciye: apple, 100 g na cuku 5%.
• Abincin rana: 150 g na buckwheat porridge, dunkulen kaji kaza ba tare da fata ba, 120 g na sabo da kayan lambu salatin da mai.
• Pre-workout: 40g dukan hatsi burodi, nono kaza 85g, kayan marmari marasa ganye da ganye.
• Abincin dare: 120 g na kifi mara kyau, 150 g na stewed kabeji da man shanu.
• Abincin dare: gilashin kefir 1%.

Jimla: adadin kuzari 1568, furotin 131 g, kitse 56 g, carbi 142 g.

Lura cewa karamin furotin yana nan a kowane abinci. Protein yana da tasirin tasirin zafin jiki mai yawa - yayin narkewa, zaka kashe har zuwa 20% na adadin kuzari. Yana jinkirta shayar da abinci mai ƙwanƙwasa, yana hana ɓarkewar jini a cikin jini, kuma yana taimakawa sarrafa ji na cikakke.

Kuna iya daidaita misalan abinci da menu na ƙarshe don dacewa da buƙatunku a Asusunku na Sirri. Abin da kawai za ku yi shi ne zaɓar abincin da kuka fi so da ƙoshin lafiya.

Ga waɗanda suka karanta labarin har zuwa ƙarshe - kari - misalai na rabon abinci don KBZhU.