Abinci a cikin ƙananan rabo, kwana 7, -3 kg

Rashin nauyi har zuwa kilogiram 3 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 930 Kcal.

Shin kuna son rage kiba, amma tunanin cin abincin mara kyau kuma ku manta da abubuwan da kuka fi so ya firgita ku? Akwai hanyar fita - abinci a cikin ƙananan ƙananan, bisa ga ƙa'idodin abin da zaku iya ci da ɗanɗano da bambance bambancen. Kuna buƙatar sarrafa yawan adadin. Godiya ga wannan salon cin abincin, zaku iya rasa zuwa kilogram 3,5 a kowane mako kuma, mafi mahimmanci, kuyi shi ba tare da haramtattun abubuwa ba.

Abubuwan buƙatun abinci a ƙananan rabo

Babban ma'anar wannan abincin shine cewa yawan abincin da ake ci yau da kullun ya kamata a raba shi zuwa ƙananan ƙananan sassa. Wannan saboda halaye ne na jikin dan adam. Kamar yadda masana kimiyya suka tabbatar, a lokacin dogon hutu tsakanin abinci, murfin ciki yana samar da hormone ghrelin. Shi ne ke da alhakin kai tsaye don jin yunwa. Garin ghrelin, ƙarancin yunwa. Ta hanyar rage tazarar lokaci tsakanin abinci, zamu hana samar da adadi mai yawa na wannan hormone. Dangane da wannan, sha'awar cin abinci fiye da yadda aka saba da fasa cin abincin shima yana raguwa. Wannan ya sauƙaƙa sauƙaƙa don rage abubuwan kalori da ake ci. Bugu da kari, abinci mai gina jiki yana farfado da motsa jiki, wanda zai baka damar saurin rage kiba kuma kar samun kilogram a gaba.

Akwai hanyoyi da yawa don rage nauyi ta cin kananan abinci. A hanyar farko, ana ba da shawarar a raba abincin yau da kullun a cikin sau 5-6 na kusan adadin abubuwan kalori iri ɗaya. Duk wani hidimtawa bai wuce gram 200 (iyakar 250) ba. Ba lallai ne ku yi la'akari da kowane gram ba. Kuna iya yin saukinsa. Tabbatar cewa yawan abincin da zaka ci zai iya dacewa a tafin hannunka. Gwada kada ku wuce awa 4 tsakanin abinci. Ana ba da shawarar cin abincin dare awanni 3-4 kafin a kwanta da dare.

A hanya ta biyu, wanda aka inganta ta hanyar rage cin abinci a ƙananan ƙananan, ya kamata a ƙara yawan abincin da aka ba shi kuma a ba shi kayan ciye-ciye sau 8 10 kowace rana. A wannan yanayin, dole ne ku ci kowane 2-2,5 hours. Zaɓi zaɓi kaɗan na abincin da zai fi muku sauƙi.

Amma ga samfuran da ke kan wannan abincin, ba shakka, yana da kyau a yi menu na abinci mai lafiya da ƙarancin mai. Amma ba lallai ba ne don gaba ɗaya barin abubuwan da kuka fi so. Abin da ya sa wannan tsarin asarar nauyi yana da kyau. Idan kun ci ɗan cakulan ko wasu kukis (mafi kyau fiye da na gida), da wuya hakan zai iya tasiri kan aiwatar da asarar nauyi, amma yanayi da ƙarin himma don rasa nauyi tabbas zai tashi.

Ana ba da shawarar rage cin abinci mai sauri, kayan zaki masu kalori mai yawa, samfuran farin fulawa, giya da abubuwan sha, soyayye da abinci masu kitse. Amma a cikin wani hali ya kamata ka manta game da kiwo da m madara kayayyakin na low mai abun ciki, durƙusad da nama, kifi, abincin teku, hatsi, yanayi kayan lambu, 'ya'yan itatuwa da kuma daban-daban berries. Ana iya sha shayi, kofi da sauran abubuwan sha, amma gwada cinye su ba tare da sukari ba ko aƙalla rage adadin. Zai fi kyau a yi amfani da zuma na halitta, jam ko adanawa.

Don karin kumallo, ya fi kyau a sake caji tare da hadadden carbohydrates, alal misali, abincin da kuka fi so da / ko kuma wasu yankakkun gurasar burodin hatsi. Kyakkyawan ƙari zai zama ofa piecesan itace da nutsan nutsan nutsa nutsan da aka toara zuwa hatsi. Kuna iya cike babban abincin safe tare da karamin cokali na zuma. An ba da shawarar kada ku jinkirta tare da karin kumallo, zai taimaka kunna jiki da kunna matakan rayuwa. Ana ba da shawarar yin karin kumallo a farkon mintuna 40-60 bayan farkawa.

Don abincin rana da abincin dare (aƙalla ɗaya daga cikin waɗannan abincin), gwada cin abinci mai zafi da samfuran furotin. Kyakkyawan zaɓi shine miya mai ƙarancin ƙiba da kifi maras kyau ko nama. Aboki mai ban mamaki a gare su zai zama salatin kayan lambu da ganye. Zai fi kyau a zaɓi kyaututtukan yanayi waɗanda ke ɗauke da ƙaramin sitaci (tumatir, cucumbers, farin kabeji, da sauransu).

Don abinci na tsaka-tsaki, wanda aka yi marhabin da wannan hanya, ƙwanƙwasa hatsi, cuku mai ƙananan mai ko wasu kayan kiwo, 'ya'yan itatuwa, kayan lambu, ruwan 'ya'yan itace da aka squeezed cikakke ne.

Kuna iya tsayawa kan abincin a cikin ƙananan ƙananan idan dai hakan bai sanya ku cikin damuwa ba. A sauƙaƙe, lokacin da kuka isa siffofin da ake buƙata, ƙara ƙara yawan abincin kalori na abincin da kuke ci kuma, ba shakka, kalli alamun ma'aunin. A lokaci guda, yana da kyau kar a kara yawan kayan aiki kuma a yi kokarin cin kashi kadan haka kuma kada a shimfida ciki.

Don mafi kyawun sauyi zuwa hanyar da ta ƙunshi ragewa da ragargaza rabo, gwada ƙoƙarin cin abinci a hankali, tauna abinci sosai. Wannan dabarar za ta taimaka don tabbatar da cewa alamar satiety ta zo daidai lokacin ƙarshen abincin, kuma ya rage haɗarin da za ku je don ƙarin ba tare da cike ba. Kari akan haka, abinci mai daɗin daɗin daɗin daɗin daɗi yana da kyau a jiki, wanda ke ba da gudummawa ga ƙimar nauyi mai tasiri.

Sauƙaƙe rage nauyi da amfani da ƙananan kayan yanka. Zai zama cewa rabon ku zai zama karami, kuma gamsuwa daga abincin da kuka ci zai ci gaba, saboda a zahiri, kuna cin cikakken kwano na abinci. Yi amfani da irin wannan dabarar ta rashin hankali.

Abincin abinci a cikin ƙananan rabo

Misali na menu na abinci a cikin ƙananan rabo na sati (zaɓin abinci sau biyar a rana)

Litinin

Abincin karin kumallo: cokali biyu na buckwheat da dafaffen kwai; shayi ko kofi.

Abun ciye-ciye: apple.

Abincin rana: pollock gasa da ƙaramin kayan lambu; gilashin ruwan lemu.

Abun ciye-ciye: 200-250 ml yogurt mara komai.

Abincin dare: filletin kaza da aka gasa da ganye; farin kabeji salatin, yaji tare da karamin adadin kayan lambu.

Talata

Karin kumallo: yanki daga dunƙulen burodin hatsi tare da yanki cuku; shayi ko kofi.

Abun ciye -ciye: ayaba ko gilashin ruwan 'ya'yan itace.

Abincin rana: broth kaza da kamar cokali biyu na vinaigrette.

Abincin dare: gilashin madara mara mai mai yawa.

Abincin dare: 'yan barkono cike da kayan lambu; kopin shayi.

Laraba

Abincin karin kumallo: omelet daga ƙwai kaza guda biyu (yana da kyau a dafa shi a cikin busasshen frying pan ko steamed); 'ya'yan itace smoothie.

Abun ciye-ciye: pear.

Abincin rana: fillet ɗin kifi mara kyau, dafaffen ko gasa; 2 tbsp. l. Boiled shinkafa (gwada amfani da launin ruwan kasa ko ruwan kasa na wannan hatsin).

Abincin dare: kimanin 200 ml na kefir mara kitse.

Abincin dare: wani yanki na dafaffen nono na kaza da ƙwai da aka gasa; shayi.

Alhamis

Abincin karin kumallo: oatmeal, dafa shi cikin ruwa ko madara mai-mai, tare da guntun prunes; shayi ko kofi.

Abun ciye-ciye: kayan lambu ko 'ya'yan itace sabo ne.

Abincin rana: miyan broccoli; wani yanki na naman sa da aka dafa da kofin shayi.

Abincin dare: har zuwa 200 g na cuku mai ƙananan mai (za ku iya cika shi da ɗan tsami mai tsami ko yogurt na asali).

Abincin dare: wani yanki na gasa kifi da dafaffen shinkafa.

Jumma'a

Abincin karin kumallo: cuku cuku casserole tare da 'ya'yan itace; gilashin madara ko kofi / madara shayi.

Abun ciye-ciye: gasa apple.

Abincin rana: filletin kaza da miyar kaza; shayi.

Bayan abincin dare: dintsi na goro.

Abincin dare: kamar cokali biyu na buckwheat; wani yanki na naman saniya; salatin sabbin kayan lambu da ganye mara kyau, wanda aka dandana shi da dropsan digo na man kayan lambu.

Asabar

Abincin karin kumallo: gero na albasa (kuna iya ƙara cokali ɗaya na zuma ko matsawa a ciki); shayi ko kofi.

Abun ciye-ciye: ƙananan kiwi 2.

Abincin rana: borscht mai cin ganyayyaki da gilashin ruwan 'ya'yan itacen citrus.

Abincin dare: gilashin madara mai dafafiya ko kefir.

Abincin dare: wani ɓangare na taliya (zai fi dacewa daga durum alkama) wanda aka dafa tare da manna tumatir.

Lahadi

Karin kumallo: buckwheat porridge cike da madara; shayi ko kofi.

Abun ciye-ciye: kamar ƙananan cincin cuku daga cuku mai ƙanshi mai ƙanshi da zabibi; kopin shayi.

Abincin rana: gasa nama mara laushi; salatin kukumba, tumatir da ganye.

Bayan abincin dare: peaches 2.

Abincin dare: gilashin madara mai narkewar mai mai ƙanshi ko 2 tbsp. l. cuku mai ƙananan kitse.

Contraindications zuwa rage cin abinci a kananan rabo

  • Abinci a cikin ƙananan rabo (muddin ba a yanke abun cikin kalori da ƙarfi sosai) bashi da wata ma'ana ta hana, saboda yana bin ƙa'idodin tsarin abinci mai ƙoshin lafiya.
  • Idan kun ji wani rashin jin daɗi lokacin sauyawa zuwa irin wannan tsarin ko kuma shakku akan lafiyarku, to sai ku shawarci likitan abinci.

Fa'idodin ƙaramin abinci

  1. Cin ƙananan abinci yana haɓaka kumburi kuma yana riƙe shi a madaidaicin matakin, wanda ke ba da gudummawa wajen ƙona kitse na jiki sosai.
  2. Eatingasasshen abinci yana koya mana yadda zamu ci abincin mu kuma hakan zai taimaka mana mu guji yunwa kwatsam, saboda yawan cin abinci.
  3. Abincin yana samar da asarar nauyi mai santsi wanda yawancin masu abinci mai gina jiki ke tallafawa.
  4. Lokacin da kake bin waɗannan sharuɗɗan, narkewar abinci ya daidaita, jiki yana tsarkakewa ta wata hanyar halitta, kuma yanayin kiwon lafiya ya inganta.
  5. Yana da sauƙin sauƙaƙe sakamakon da aka samu tare da irin wannan abincin.
  6. Lallai waɗanda ke rage kiba kuma za su yaba da gaskiyar cewa babu takamaiman alamun ƙin yarda da samfuran da suka fi so. Gabaɗaya, zaku iya amfani da komai, amma a wasu adadi.

Rashin dacewar cin abincin ƙananan rabo

  • A farkon bin dokokin cin abinci, yunwa kan sa kanta ji. Idan kun ji rashin jin daɗi, ku rage girman girman naku a hankali.
  • Canjin wuri daga abinci mai yawa zuwa biyu zuwa abinci mai sau biyar ko shida ba abu ne mai sauƙi ga kowa ba, a zahiri da kuma ilimin lissafi.
  • Abincin abinci a ƙananan ƙananan bazai dace da mutanen da ba sa iya cin abinci sau da yawa kamar yadda hanyar ta bada shawarar.

Sake-dieting a kananan rabo

Idan kun ji daɗi, za ku iya bin ƙa'idodin abinci a ƙananan ƙananan kowane lokaci da kowane lokaci.

1 Comment

  1. Naprosto stupidní, jezením 10 malých porcí denně si způsobíte akorát inzulinovou rezistenci. Ka yi la'akari da yanayin da ake ciki, don haka ba za ka iya samun damar yin amfani da su ba. Žádná zázračná “technika” na hubnutí neexistuje. Za a iya yin la'akari da abubuwan da suka dace da kuma vyvažená strava ze zelenin, kamar yadda aka yi la'akari da shi azaman omezením sacharidů.

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