Abinci akan sha'ir, kwana 7, -4 kg

Rashin nauyi har zuwa kilogiram 4 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 940 Kcal.

Pearl sha'ir ya sami kyakkyawan suna daga kalmar "lu'u -lu'u". Groats sun ƙunshi ƙananan hatsi waɗanda suke kama da lu'u -lu'u.

Ana yin sha'ir daga sha'ir. Saitin kayan aiki masu amfani waɗanda ke cikin wannan hatsi suna ɗaukaka shi zuwa wuri mai jagora tsakanin sauran hatsi. Hatta tsoffin mayaƙan Roma sun ci porridge na sha'ir don ƙara ƙarfi da juriya, saboda yana ƙunshe da daidaitattun carbohydrates, sunadarai, da fats na kayan lambu.

Abinci akan sha'ir ɗin lu'ulu'u ingantacce ne kuma dabarun kasafin kuɗi don canza adadi, ƙari ma, yana da amfani ga jiki. Yadda ake saurin rasa nauyi tare da sha'ir?

Bukatun abincin sha'ir

Domin abincin sha'ir ya zama mafi inganci, dole ne a shirya porridge ta hanya ta musamman. Takeauki 200 g na hatsi kuma, zuba lita na ruwa mai tsabta, bar don kumbura na kusan awanni 12. Bayan sha'ir lu'ulu'u ya kumbura, dole ne a zuba shi da ƙarin gilashin ruwa uku. Aika tukunya akan wuta mai zafi kuma a dafa tsawon mintuna 30. Bayan cirewa daga wuta, rufe shi da tawul kuma bar shi yayi ta mintina 15. Abincin ya shirya ya ci. Ba za ku iya ƙara sukari, man shanu da sauran abubuwan ƙoshin mai a cikin sha'ir ɗin lu'ulu'u ba, yana da kyau ba ma gishiri da shi ba.

В zaɓi mafi tsauri da inganci Ya kamata cin abinci ya zama sha'ir ɗaya kawai, ya rarraba ƙayyadadden ƙayyadaddun zuwa kashi biyar daidai. Tabbatar shan ruwa da yawa. Hakanan ana ba da izinin koren shayi da kuma ganyen shayi.

Zaɓin abinci na gaba akan sha'ir - mafi aminci. Anan zaku iya ƙara ƙaramin adadin yankakken apples (zai fi dacewa nau'in kore) da kuma wasu prunes zuwa karin kumallo. Don abincin rana, za a iya ƙara alade tare da yanki na kifi ko nama, dafa shi ba tare da ƙara mai ba, da salatin kayan lambu marasa daɗi. Kuma don abincin dare, kawai kuna iya cin cuku mai ƙarancin mai kuma ku sha gilashin kefir ko yogurt na halitta. Kuna iya cin 'ya'yan itace kaɗan, amma ayaba ba ta da kyau. Zabi 'ya'yan itace mafi ƙarancin kalori.

A matsayinka na mai mulki, sati ɗaya na abincin sha'ir na lu'ulu'u yana ɗaukar daga kilo 4 zuwa 7. Sakamakon ya dogara da halayen mutum na kwayar halitta, yawan nauyin da ya wuce kima da kuma tsaurin hanyar. Yana da kyau a lura cewa a cikin kwanakin farko yawan ruwa mai yawa yana barin jiki, sabili da haka tashi daga farkon kilogram shima yana da alaƙa. Kuma bayan kwana uku ko hudu, kitsen da aka ƙi ya fara narkewa.

Es gibt auch wani sanannen zaɓi don cin abincin sha'ir… Za ku iya manne da shi har tsawon mako guda. A cikin kwanaki biyu na farko, kuna buƙatar cin porridge kawai. A cikin kwanaki 3-4, ƙara kore apples zuwa sha'ir a cikin adadin har zuwa 3 guda a kowace rana. Za ku iya cin danyen danyen, kuna iya gasa shi. Kuma a ranakun 5-6, ban da masara da 'ya'yan itatuwa, an ba da izinin maye gurbin porridge tare da cuku mai ƙarancin mai (har zuwa 150 g). A ranar abinci ta ƙarshe, wanda ke shirya ku don rayuwar bayan abinci, menu ya bambanta. Don haka, zaku iya wadatar da abinci tare da dafaffen nama (100-150 g), wanda yafi kyau a ci abincin rana.

Kula da sabon adadi a nan gaba zai taimaka sauke ranar sha'ir… Don yin wannan, a sauƙaƙe shirya sha'ir na lu'u-lu'u 250 (zai fi dacewa ta hanyar da aka bayyana a sama) kuma ku ci shi ba komai a rana, lura da ƙa'idodin abinci mai ƙarancin rabo kuma kada ku manta da shan giya sosai. Baya ga ruwa na yau da kullun yayin lokacin saukarwa, zaku iya shan koren shayi ba tare da sukari ba. Yi ƙoƙari ka guji kowane abu. Don asarar nauyi mai santsi, zaku iya ciyar da ranar azumi ɗaya a hatsi a mako. Idan burin ku shine ku ci gaba da zama cikin sifa, to irin wannan sauke kayan ya isa sau ɗaya kowace kwana 10-14.

Tsarin abinci

Misali na abincin mako-mako na abincin sha'ir (zaɓi na 1)

Misali na abincin mako-mako na abincin sha'ir (zaɓi na 2)

Contraindications zuwa cin abinci na sha'ir

• Bin tsarin sha'ir na lu'ulu'u, ba shakka, ba zai yuwu ba idan mutum ya ƙi haƙuri da wannan hatsi. Kodayake wannan lamari ba safai ake samun sa ba, tunda lu'ulu'u ba ta cikin nau'in abubuwan da ke cutar da shi.
• A cikin adadi mai yawa, ba a ba da shawarar sha'ir don mutanen da ke da yawan acidity na ruwan 'ya'yan ciki, galibi suna fuskantar maƙarƙashiya (alawar "tana ƙarfafawa") da sauran rikicewar narkewar abinci.
• Hakanan tabo don rasa nauyi tare da amfani da sha'ir ɗin lu'ulu'u shine kasancewar cututtukan yau da kullun yayin ɓarna, rashin haƙuri da furotin na kayan lambu. Tabbas, shawara tare da likita ba ya cutar da komai.
• Mata masu ciki da masu shayarwa, yara da tsofaffi sun fi kyau kada su gwada lafiyar su ta wannan hanyar.

Fa'idodi na cin abincin sha'ir

1. Rashin nauyi akan sha'ir ɗin lu'ulu'u, a matsayinka na ƙa'ida, yana da daɗi saboda ƙoshinsa. Porridge yana dauke da madaidaicin sinadarin (carbohydrates), wannan yana taimakawa mutum ya sami nutsuwa da nutsuwa har sai yaci abinci na gaba. Gudanar da ingantaccen aiki na sashin gastrointestinal da hanzari na metabolism an sauƙaƙe ta ɓangaren abinci mai ƙarancin ƙashi wanda aka ba da shawarar ta hanyar.
2. Amfani da sha'ir yana da sakamako mai kyau akan lafiya da bayyanar. Wannan hatsi yana da wadataccen amino acid, magnesium, iron, calcium, manganese, jan ƙarfe, phosphorus, potassium, selenium, zinc, lysine, bitamin na ƙungiyoyin A, B, E, D, K. Kayan fiber, wanda yake cikin wadatattun abubuwa a hatsi, yana ba da gudummawa ga tsarkakewar hanji daga dunƙule da adibobi masu guba da duwatsu masu ɓacin rai. Amfani da sha'ir a kai a kai yana inganta tsarin narkewar abinci, cire matsaloli tare da kujeru da ba da jin daɗin haske.
3. Phosphorus yana da hannu cikin ƙayyade aikin kwakwalwa da kumburi, yana taimakawa haɗa sauran abubuwa masu amfani. Vitamin A yana da amfani ga gabobin gani, yana inganta yanayin gashi da hakora, yana karfafa garkuwar jiki. Sha'ir yana taimakawa wajen rage yawan mummunan cholesterol, yana tsaftace jijiyoyin jini, yana ƙara haemoglobin. Lysine tana kula da lafiyar zuciya, tana tsayayya da mura, tana rage tafiyar tsufa. Doctors sun ba da shawarar sha'ir don mutanen da ke fama da miki, colitis, pancreatitis.
4. Hakanan, kasancewar sha'ir lu'u -lu'u a cikin abincin yana inganta yanayin fata sosai. Don wannan “na gode” yana da mahimmanci a faɗi ga collagen, wanda ke da alhakin sabuntawa da haɓakawar “harsashi” na waje. Vitamin B yana inganta yanayin gashi, tsarkin fatar fata, yana inganta aikin tsarin juyayi, kuma abokin ƙungiyar D yana ba da gudummawa ga ci gaban da ya dace da ƙarfafa tsarin musculoskeletal. Yana kuma taimakawa wajen karfafa hakora da kasusuwa. Wannan samfurin yana da amfani musamman ga masu ciwon sukari da mutanen da ke fama da rashin lafiyan. Pearl sha'ir yana ɗauke da amino acid da yawa, waɗanda ke rage haɗarin jiki ga abubuwan da ke faruwa na waje waɗanda ke haifar da halayen rashin lafiyan iri iri. Ruwan sha'ir shine maganin antioxidant mai ƙarfi, saboda yana ƙunshe da yawan selenium (bisa ga wannan alamar, sha'ir ya ninka shahararriyar shinkafa sau uku).
5. Masana harkar abinci sun ba da shawarar sosai cewa kowa da kowa, ba tare da la’akari da bukatarsu ko rashin son rage kiba ba, su sha romar sha’ir akalla sau biyu zuwa uku a mako. Ta wannan hanyar zaka iya kiyaye matasa da inganta kiwon lafiya.

Rashin dacewar cin abincin sha'ir

• Tabbas, idan baku son sha'ir kwata-kwata, wannan dabarar ba za ta yi aiki a gare ku ba. Ko wadanda suke masa biyayya zasu iya gundura da amfani da wannan abincin.
• Idan kun ji tsoron cewa ba za ku sami isasshen ƙarfi don kammala abin da kuka fara har zuwa ƙarshe ba, yana da kyau a zaɓi ba bambancin bambancin abincin ba, amma wanda ke da nau'ikan abinci iri-iri.
• Abincin sha'ir na iya zama da wahala ga mutanen da ba za su iya tunanin rayuwa ba tare da isasshen adadin nama da kayayyakin kifi ba, da kuma waɗanda ke da haƙori mai zaki.

Sake-dieting akan sha'ir

Idan kun zauna a kan abincin sha'ir na lu'ulu'u har zuwa mako guda, zaku iya sake aikawa zuwa gare shi a cikin wata ɗaya. Idan abincin marathon ya dade (har zuwa makonni biyu), to ya fi kyau a jira tsawon watanni 1,5-2 har zuwa farkon dabarar.