Contents
Rashin nauyi har zuwa kilogiram 5 cikin kwanaki 10.
Matsakaicin abun cikin kalori na yau da kullun shine 1200 Kcal.
Tabbas kun sha ji akai-akai game da tsarin rage nauyi daga mashahurin mai gabatar da TV da masaniyar abinci Elena Malysheva. Haka kuma, idan kuna yawo a Intanet, zaku iya samun yawancin abincin da ake tsammani ta haɓaka. Sau da yawa, masu damfara suna ba da damar siyan shawarwarin rage nauyin mu'ujiza don kuɗi. Muna ba da shawara sosai game da gaskanta irin waɗannan yaudarar. Mafi sanin kanka da ainihin ƙa'idodin tsarin abinci na Elena Malysheva, wanda aka ba cikin wannan kayan. Manne wa irin wannan abincin, tare da yawan nauyin nauyi, zaka iya rasa har zuwa kilogiram 5 a cikin kwanaki 10.
Abincin abinci na Elena Malysheva
Kasancewa mutum kusa da magani, Malysheva baya ba da shawarar rage rage cin abinci zuwa ƙaramin adadin, wanda da kyar ke ba ku damar rayuwa. Har ila yau, ba ta ba da shawarar barin kayan abinci ba, waɗanda aka tsara don wadata jiki da abubuwa da abubuwan da suka dace don aiki na yau da kullum.
Kamar yadda marubucin wannan abincin ya faɗi daidai, yunwa ko raguwa sosai a cikin adadin abincin da ke shiga cikin jiki ana iya baratar da shi kawai kafin tiyata. A wasu lokuta, irin wannan ɗabi'ar tana da duk damar da za ta kai ku ga lalacewar kitse da faruwar manyan matsaloli tare da hanta da sauran mahimman gabobin.
Elena Malysheva ta ba da shawarar cin abinci sau 5 a rana, don tallafawa ingantaccen abinci mai gina jiki. Amma, ba shakka, a wannan yanayin, yana da mahimmanci a saka idanu kan yawan abincin da kuke sha. Adadin abinci bai kamata ya wuce abin da zai dace da gilashi ɗaya ba. Wannan yana ba ka damar cin abinci da yawa kuma a hankali ka rage cikinka. Bayan duk wannan, sau da yawa muna cin abinci da yawa daidai saboda dalilin da ya sa ciki ya baci. Kuma wannan matsalar tana bukatar a magance ta.
A cikin gilashi guda ɗaya, an sanya abinci, adadin wanda ya kai kimanin 200 g. Kamar yadda marubucin wannan tsarin asarar nauyi ya lura, wannan adadin samfurori ne wanda ya isa ya ji dadi da jin dadi na kimanin 3 hours. Domin jikewa ya zo da sauri (wannan shine ainihin gaskiya a farkon abincin kuma ga waɗanda ba a saba amfani da su don cin irin waɗannan ƙananan ƙananan rabo ba), Elena Malysheva ya ba da shawarar cin abinci tare da ƙaramin apple ko shan gilashin ruwa 10. - Minti 15 kafin cin abinci domin a cika ciki da sauri da kuma rage yiwuwar cin abinci.
Har ila yau, marubucin abincin ya ba da shawarar a tuna da mahimman dokoki uku waɗanda zasu taimaka maka rage nauyi ba tare da cutar da lafiyar ka ba. Tabbas zasu iya zama masu amfani ga mutanen da suke kan wasu abincin da yawa, kuma sauƙaƙe nauyin nauyin su.
Da fari dai, duk wani ruwan 'ya'yan itace na halitta da sabbin ruwan' ya'yan itace ana iya narkar da shi da ruwa. Wannan magudi mai sauƙi zai rage adadin sukari a cikinsu. Hakanan wani abin ban sha'awa shine ruwan lemu shine mafi yawan kalori tsakanin takwarorinsu. Ka tuna wannan.
Abu na biyu, idan kuna son dankali mai dankali, gwada ƙoƙarin yin broccoli ko farin kabeji maimakon dankali. Abubuwan da ke da fa'idarsa ba su ragu ba, kuma abun cikin kalori yana raguwa sosai. Kuma irin wannan tasa yafi sauƙin narkewa.
Kuma Elena Malysheva ya jawo hankali ga gaskiyar cewa yawancin asarar nauyi sun yanke shawarar daina sukari kuma su maye gurbin shi da maye gurbin sukari. Na farko da mahimmanci a kan shi ne cewa waɗannan samfurori suna da contraindications kuma suna iya haifar da bayyanar cututtuka masu tsanani. Kar ku yi rikici da shi.
Wataƙila kun lura cewa wani lokacin asarar nauyi baya motsawa cikin sauri kamar yadda kuke so. Wannan na iya faruwa, a cewar Malysheva, musamman, saboda dalilin cewa yawancin hadadden tsarin sunadarai suna faruwa a cikin tsokarmu yayin rage nauyi. Saboda menene, asarar nauyi, sakamakon, na iya ragewa. Don hana wannan daga faruwa, marubucin tsarin ya ba da shawarar sosai da kada a manta da motsa jiki da aƙalla motsa jiki na yau da kullun. Idan ba za ku iya shiga cikin wasanni ba, Elena Malysheva ta ba da shawara aƙalla ta daina jigilar jama'a da ɗaga sama, ku yi tafiya da yawa gaba ɗaya.
Yanzu muna ba da shawarar yin la'akari da saitin samfuran asali waɗanda suka haɗa da abincin marubucin. Don haka, idan kun yanke shawarar rasa nauyi ta amfani da tsarin da Elena Malysheva ya haɓaka, ya kamata ku yi abokantaka da samfurori irin su nama maras kyau, kaji, abincin teku da kifi, qwai, dukan hatsi da muesli maras so, kayan lambu, ganye, 'ya'yan itatuwa da ƙananan mai. kiwo da kayan kiwo da namomin kaza.
Mun ƙi abinci mai kitse, abinci mai gishiri, kayan zaki mai yawan kalori (wanda, gabaɗaya, yana da alaƙa a kusan dukkanin abubuwan abinci). Idan kuna jin kuna shirin sakin jiki, Malysheva ta ba da shawarar kada ku yi wa jikin fyade, amma ku ci guda biyu na cakulan duhu ko ɗan ƙaramin ice cream. Don hanzarta aiwatar da rage kiba, marubucin tsarin ya ba da shawarar zama a kan carbohydrates na kwana ɗaya, akan sunadarai na kwana ɗaya, musanya su da juna. Idan wannan hanyar rage nauyi ba ta da daɗi a gare ku, za ku iya barin kwanakin a haɗe.
Muna ba da shawarar cewa ka fahimci kanka da zaɓuɓɓukan menu don hanyoyi biyu don rage nauyi gwargwadon abincin Malysheva.
Don haka, idan kun tsaya ga tsarin mulki wanda ke canza furotin da kwanakin carbohydrate, menu ya zama abu kamar wannan. Ranar farko: karin kumallo - dafaffen kwai daya (yana yiwuwa a cikin kamfanin karamin rabo daga salatin); abincin rana - yanki na nama mara kyau ko kifi; abincin dare daidai yake da abincin rana; abun ciye-ciye - ƙananan ɓangarorin abinci na sama.
A ranar carbohydrate, cinye salatin da ake kira Brush koyaushe. Ya ƙunshi beets, karas da kabeji. Yayyafa shi da ruwan lemun tsami don dandano mai ban sha'awa. Amma kada gishiri! Malysheva yana ba da shawarar barin amfani da gishiri a lokacin rasa nauyi gaba ɗaya.
Idan ka yanke shawara kada ka raba kwanakin zuwa carbohydrate da furotin, zaɓuɓɓukan gina jiki na iya zama kamar haka.
Karin kumallo:
- 200 g na dafaffen buckwheat, dafaffen kwai, ƙaramin grated, 1 ƙaramin apple;
- porridge a cikin adadin 200 g da aka shirya, gilashin madara;
- omelet tare da madara daga ƙwai biyu (zai fi dacewa cire gwaiduwa ɗaya), salatin apples and karas.
Abincin rana:
- semolina gida cuku casserole;
- salatin beets da prunes, zaka iya kasancewa tare da kamfanin burodi da yawa;
- babban apple.
Abincin rana:
- pilaf tare da kayan lambu da kaza;
- dafaffen nama da farin kabeji (kuna iya tafasa shi);
- miyan kayan lambu, filletin kaji da dafaffun wake.
Abun ciye-ciye:
- 100 g cuku mai ƙananan mai da yogurt kaɗan;
- stewed kabeji tare da karas;
- karamin apple da 30 g na goro.
Abincin dare:
- fillets kifi (stewed ko dafa) da kuma wasu wake;
- cuku mai ƙananan kitse;
- casserole da aka yi daga cuku, karas da farin kwai.
Yana da kyawawa cewa abincin dare kada ya wuce 18-19 na yamma (ko aƙalla awanni 3 kafin lokacin bacci). Idan kun ji yunwa kafin kwanciya, sha gilashin kefir mara ƙanshi. Game da sauran ruwan kuma, tabbas, tabbas kuna buƙatar shan ruwa ba tare da gas ba, ana kuma ba da shayi na ganye ba tare da sukari ba. Amma ya fi kyau a ƙaura daga kofi. Idan kuna jin tsoron wucewa tare da adadin kuzari, da farko ku ƙidaya adadin raka'o'in da aka cinye. Yana da kyawawa kada su wuce 1200 kowace rana.
Kamar yadda kake gani, ikon yin tunani da iri-iri ba karami bane. Kuma, kun gani, irin wannan tsarin mulki yafi kama da tsarin cin abinci mai tsauri, amma daidai, daidaitaccen abinci. Za'a iya daidaita menu zuwa dandano, tare da la'akari da ƙa'idodin ƙa'idodi.
Contraindications zuwa rage cin abinci na Elena Malysheva
Tun da wannan, a zahiri, ba abinci bane, amma daidai ne, matsakaiciyar abinci, to, a saboda haka, ba shi da wata ma'ana, idan ba magana game da kasancewar kowace cuta da ke buƙatar abinci na musamman.
Fa'idodin abincin Malysheva
Daga cikin fa'idodi na wannan tsarin rage nauyi, babu shakka, babu alamun jin yunwa mai yawa. Mealsananan abinci kawai ba zai hana ku yunwa ba. Tsarin menu ya bambanta. Ba lallai bane, a takaice magana, gnaw akan karas har tsawon kwana 10. Abincin ya daidaita kuma lafiyayye ne, musamman idan yazo da kwanakin hadewa. Idan ba ku ci gaba da cin abincin ba fiye da lokacin da aka ƙayyade, to da wuya jiki ya yunwa saboda abubuwan gina jiki.
Rashin fa'idodi game da abincin Elena Malysheva
Dangane da rashin dacewar rasa nauyi bisa ga hanyar Elena Malysheva, ana iya lura da cewa asarar nauyi har yanzu ba ta faruwa da saurin walƙiya, wanda galibi shine makasudin masu cin abincin. Amma ko wannan ragi ne shima abin tambaya ne.
Tabbas, kamar kowane irin abinci, yana buƙatar ƙarfin zuciya, domin bayan duk, ba duk abinci za'a iya cinyewa ba.
Hakanan, ba kowa ke kulawa da bin ƙa'idodin abinci mai gina jiki ba. Misali, idan mutum yayi aiki a kan tsayayyen tsari, inda ake cin abincin rana guda daya kuma babu yadda za'a tafi. Zai zama matsala a gare shi ya sami abun ciye ciye.
Sake aiwatar da abincin Malysheva
Zai yiwu a faɗaɗa wannan abincin, idan ba ku sami nasarar da ake buƙata ba, kawai ta hanyar ƙara yawan adadin adadin kuzari da aka cinye kuma, wataƙila, har yanzu kuna gabatar da ɗan annashuwa. Idan kanaso ka sake yin irin wannan kwas din, zai fi kyau ka huta na akalla wata daya.