Abincin tattalin arziki, makonni 2, -8 kg

Rashin nauyi har zuwa kilogiram 8 cikin makonni 2.

Matsakaicin abun cikin kalori na yau da kullun shine 550 Kcal.

Cincin abinci mara kyau zai taimaka maka rage nauyi yayin kiyaye wallet dinka mai nauyi.

Daga cikin zaɓuɓɓuka da yawa don hanyoyin tattalin arziki, tabbas za ku iya zaɓar hanyar rage nauyin ku da kanku.

Lean bukatun abinci

Popular tattalin arziki abinci, An tsara shi don makonni 2, wanda zaka iya rasa 6-8 karin fam. Zai zama dole a ce "a'a" ga kowane abincin da ya ƙunshi sukari, carbohydrates mai sauri, pickles, nama mai kyafaffen, marinades, kayan abinci mai sauri, abinci mai soyayyen, da kayan sha. Na ruwaye, sai dai ruwa mai tsabta ba tare da gas ba, koren shayi ba tare da sukari an yarda ba. Hakanan yana da kyau a ƙi maye gurbin sukari don wannan lokacin.

Abinci ya ƙunshi kaji maras nauyi, qwai, dankali da sauran kayan lambu marasa sitaci, samfuran kiwo (kefir mai ƙarancin mai, cuku gida, yogurt mai ƙarancin mai), apples. Daga lokaci zuwa lokaci karamin adadin gurasar hatsin rai yana walƙiya daga samfuran gari akan menu.

Don kaucewa ƙarancin mai a cikin jiki, an ba shi izinin barin ɗan kayan lambu a cikin abincin wannan abincin, wanda ba shi da magani na zafi. Abinci - sau uku a rana, tare da ƙi abinci daga awanni 3-4 kafin fitilu su fito. Sa asarar nauyi ta zama mafi mahimmanci kuma adadi ya zama mafi jan hankali ta hanyar yin wasanni. Gabaɗaya, akan kowane nau'in abincin tattalin arziƙi, yana da amfani kasancewa abokai tare da ilimin motsa jiki kuma suna tafiyar da rayuwa mai ma'ana.

Wata hanyar tattalin arziki don rasa nauyi shine abincin buckwheatKuma don lokacin hunturu, fasahar buckwheat zata kasance ɗayan mafi ƙarancin kuɗi da tasiri. Hakanan an ba da shawarar bin abincin buckwheat ba zai wuce makonni biyu ba. Idan an sami sakamako a baya, to za'a iya dakatar da abinci da wuri. A kan abincin gargajiya na yau da kullun don karin kumallo, abincin rana da abincin dare (da kuma abubuwan ciye-ciye, waɗanda ba a hana su ba), ya kamata ku ci keɓaɓɓiyar buckwheat. Don adana abubuwa masu amfani gwargwadon iko, ana ba da shawarar kada a dafa hatsi, amma a zuba tafasasshen ruwa, ta amfani da lita 0,5 na ruwa don kilogram 1,5 na buckwheat. Ya kamata a nade buckwheat na tururi a cikin bargo mai ɗumi ko tawul na dare, da safe lafiyayyen abincin abincin zai kasance a shirye. Ya kamata a cinye sakamakon da aka samu na porridge a rana. Idan lokacin girki na buckwheat ya ƙare, thermos zai zo wurin ceto. Mintuna 40-45 kafin cin abinci, za a iya zuba hatsi da ruwan zãfi daidai a ciki. Idan kana son ingancin abincin ya zama 100%, ya kamata a dafa buckwheat a ci ba tare da gishiri ba. Duk kayan yaji, kayan yaji, kayan miya, sikari da sauran kayan hadawa suma ya kamata a jefar dasu.

Asalin abincin mai ruwa shine tsarkakakken ruwa. Kuma idan kuna son kula da kanku da wani abu mai zafi, wani lokacin zamu iya amfani da shayi (a zahiri, ba tare da sukari ba). Mun daina cin abinci awa 4 kafin lokacin bacci. A cikin makonni biyu na asarar nauyi na buckwheat, zaka iya rasa har zuwa ƙarin fam 12, sakamakon ya dogara da yawan nauyin da ya wuce kima.

Idan kuna shakkar ikon ku, ba lallai ba ne ku ci buckwheat kawai a lokacin abinci. Kuna iya ƙara abinci tare da 'ya'yan itatuwa na yanayi (wannan ba zai bugi walat ɗin ku ba). Hakanan zaka iya zama akan irin wannan abincin har zuwa makonni biyu. Domin mako guda, a matsayin mai mulkin, 3-5 kilogiram na nauyin nauyi ya tsere. A cikin wannan zaɓi na abinci, ana ba da shawarar ku ci buckwheat don manyan abinci (wani sashi yakamata yayi auna gram 100-150 a cikin sigar da aka shirya). Kuma don abun ciye-ciye, za ku iya amfani da 'ya'yan itatuwa, yana da kyau a mayar da hankali kan samfurori marasa sitaci. Hakanan ana ba da izinin ƙara ɗan ƙaramin kyaututtukan yanayi kai tsaye ga hatsi don sanya menu ya bambanta.

Cincin madara mai tsami - Wani zaɓi mara nauyi mai rahusa. Yana da kyau a kiyaye shi fiye da sati ɗaya, ko ƙasa da hakan. Kuna buƙatar cin cuku na gida, kefir, madara, yogurt mara komai tare da ƙananan abun ciki. An ba da shawarar cin ƙananan ƙananan, shan abinci a ƙananan ƙananan. A cikin mako guda na fasahar madara mai narkewa, zaku iya rasa kilogram 3-4 marasa mahimmanci. Af, idan dogon rashi abinci ya zama kamar mai zafi a gare ku, kuna iya yin akasin haka. Idan ka tsaya a menu mai madara aƙalla kwana biyu a mako (ba lallai bane a jere), da sannu za ka lura da raguwar ƙarar da ke da daɗi.

Wajibi ne a bar kowane zaɓi na abinci na tattalin arziki a hankali. Moara daɗaɗa abincin da aka hana a baya kuma yi ƙoƙarin haɗa abincinku daga mafi lafiyar abinci mai kyau. Wannan ba kawai zai taimaka ba don dawo da nauyi ba, amma kuma zai amsa da kyau ga lafiyar jiki. Tunda kowane nau'ikan abinci mara nauyi suna da wuya, shan kwayar cuta mai yawa shine kyakkyawan ra'ayi.

Tsarin abinci na tattalin arziki

Misali na abinci mai ƙarancin abinci na sati biyu

Misalin cin abincin buckwheat na kwana 3

Misali na abincin yau da kullun na abinci mai narkewar abinci na madara

Contraindications na abinci mai ƙima

1. Duk wani bambancin abinci na tattalin arziki ba karɓaɓɓe ba ne ga mata masu shayarwa, mata a cikin yanayi mai ban sha'awa, mutanen da ke da salon rayuwa mai ƙarfi, suna cikin wasannin motsa jiki, suna yin aiki mai wuya na jiki.
2. Bai kamata ku “ajiye” da yawa ba idan akwai matsaloli tare da ɓangaren hanji da sauran cututtuka masu tsanani, musamman ma idan sun tsananta.
3. Ba a ba da shawarar cin abinci ba da jimawa ba bayan rashin lafiya ko tiyata, saboda yanzu jikin ya riga ya yi rauni.
4. Idan muna magana game da abincin madara mai narkewa, bai kamata ku juya zuwa gare shi ba tare da haƙuri da lactose, ciwon sukari.
5. Taboos don kiyaye abinci mara kyau - yara, matasa ko tsufa.
6. Don bin abincin buckwheat, yana da mahimmanci don samun izini daga likita a cikin waɗannan lamuran: kowane nau'i na ciwon sukari, hauhawar jini, koda ko rashin cin nasara zuciya, zurfin baƙin ciki.

Fa'idodin abinci mara kyau

1. Tabbas, rashin tabbas tare da wadataccen abinci shine asalin sunan. Hanyoyin da aka gabatar suna taimakawa ba kawai don rasa nauyi ba, amma kuma don adana kuɗi.
2. Rashin nauyi, a hanya, kuma yayi alƙawarin zama sananne sosai. A cikin mako ɗaya ko biyu, zaku iya canza fom ɗinku da ban mamaki.
3. Akwai hanyoyi da yawa don asarar nauyi na tattalin arziki, zaɓi wanda ya dace da ku.
4. Babban halayen zaɓuɓɓuka da yawa don cin abinci na tattalin arziƙi - buckwheat porridge - yana ba jiki jin daɗin jin daɗi tare da ƙarancin kalori. Fiber, mai yalwa a cikin buckwheat, lokaci guda yana wanke hanji da hanta. Protein kayan lambu, bitamin B, alli, potassium, magnesium, baƙin ƙarfe - abubuwan buckwheat - za su cika jiki da abubuwan da ake buƙata kuma su kare shi daga rashin aiki, daidaita metabolism. Tsarin slimming zai faru lokaci guda tare da raguwar cellulite da lafiyar fata da ƙusa.
5. Abincin madara da aka haɗe yana da wadata a cikin sunadaran dabba waɗanda ke taimakawa jikinmu yayi aiki yadda ya kamata da kula da ƙwayar tsoka. Irin waɗannan samfurori za su gamsar da yunwa, hanzarta metabolism kuma suna wanke jiki daga tarin cutarwa. Calcium daga madara mai tsami zai hana samuwar kitse mai yawa, inganta yanayin hakora da kasusuwa, da rage matsalolin kwaskwarima na fata da gashi.

Rashin dacewar cin abinci mara kyau

• Cincin abinci mara nauyi shine mai tsauri. Yana bukatar karfin gwiwa don gama abin da kuka fara.
• Idan kun saba da cin abinci mai yawa kuma kuna son “cutarwa” iri-iri, halayyar cin abinci za ta canza sosai.
• Abincin buckwheat ba na kowa bane. Ba ya ware bayyanar ciwon kai, rauni, kasala, bacci da sauran “ni’ima” na abinci mai gina jiki. Masana ilimin abinci mai gina jiki sun ba da shawara da farko su ciyar da ranar azumi guda a buckwheat kuma ku saurari jikinku. Idan babu matsaloli, to zaku iya cin abinci. A lokacin cin abinci, tsanantawar cututtuka na yau da kullun, rage hawan jini yana yiwuwa. Kodayake buckwheat yana dauke da sinadarin narkewa mai sauƙin narkewa na asalin shuke-shuke, ba ya maye gurbin furotin na nama da kifi gaba ɗaya, saboda haka ba shi yiwuwa a faɗaɗa abincin fiye da kwanaki 14.
• Tare da abinci mai gina jiki na madara, matakan sikarin jini na iya tashi, don haka masu ciwon suga su kiyaye kuma su nemi likita.

Sake gudanar da abincin mara nauyi

Don rage damar cutar da jiki, ba abu bane mai kyau a maimaita kowane irin zaɓin abinci mai kyau na watanni biyu masu zuwa ba.