Contents
- Bukatun abincin madara mai tsami
- Abincin abincin madara mai narkewa
- Misali na abinci mai narkewa mai lamba 1
- Misali na abinci mai narkewa mai lamba 2
- Misali na abinci mai narkewa mai lamba 3
- Lissafin abincin abinci mai madara mai lamba 4 na sati daya
- Lissafin abincin abinci mai madara mai lamba 5
- Contraindications na abinci mai narkewar madara
- Fa'idodi na abinci mai narkewar madara
- Rashin fa'idar abinci mai narkewar madara
- Sake aiwatar da abinci mai narkewar madara
Rashin nauyi har zuwa kilogiram 4 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 700 Kcal.
Abincin da ya danganci cin abinci na madarar madara yana ba ku damar rasa nauyi ba tare da ciwon yunwa ba. Cuku mai ƙarancin kitse, kefir, yogurt, madara da sauran abokai fararen fata suna da ƙarancin kalori abun ciki, jiki yana ɗaukar sauƙi kuma yana taimaka mana mu kawar da fam ɗin da ba a so.
Akwai zaɓuɓɓuka da yawa don abinci mai narkewar madara. Yanzu bari muyi la'akari da shahararrun fasahohi guda biyar waɗanda zasu kasance daga kwana uku zuwa makonni uku. Dogaro da burin ku da damar ku, zaku iya zaɓar zaɓi wanda ya dace da ku kai tsaye.
Bukatun abincin madara mai tsami
Lissafin abinci mai madara mai lamba 1 yana kwana uku zuwa biyar. Dangane da ƙa'idodin sa, a kowace rana ana ba shi damar sha har zuwa lita 1,5 na kefir (mara kitse ko mai 1%) kuma ya ci har zuwa kilogram 1 na kowane kayan lambu (ban da dankali) sabo, dafaffen, gasa ko wani nau'in. wannan baya buƙatar ƙara mai a lokacin dafa abinci. Ana ba da shawarar ku ci kaɗan, bayan da aka tsara aƙalla abinci biyar na yau da kullun.
Lissafin abinci mai madara mai lamba 2 na iya wucewa daga kwana uku zuwa mako. Yana ɗaukar abinci iri ɗaya na yau da kullun, wanda ya haɗa da kefir, nama mai laushi ko kifi, madara mai daɗa, gurasa baƙar fata, cuku na gida, sabo da tumatir, ganyen salad. Ana so a ci sau hudu a rana.
Hakanan na tsawon kwanaki 3-7 ana lissafta shi lambar abinci 3… Abincin da ya dogara da wannan hanyar ya ƙunshi kefir ko yogurt na gida ba tare da fillers ba, cuku mai ƙarancin kitse, naman alade, apples, cucumbers, da hatsin hatsi. Akwai manyan abinci guda 3. An ba da izini, idan kuna jin yunwa, da abubuwan ciye -ciye (kuna iya shan gilashin kefir).
abu Zaɓin abincin madara mai narkewa No 4 a cikin gaskiyar cewa mako guda kana buƙatar cinye madara da madara mai tsami, da sauran samfurori masu arziki a cikin furotin (kifi mai laushi, qwai, nama mai laushi). Kuma kwanakin farko da na ƙarshe na cin abinci, don iyakar inganci, ana bada shawara don yin kwanakin saukewa musamman a kan kefir ko a kan kefir tare da cuku (hakika, ƙananan abun ciki).
Zabi Na 5, mafi tsayi, amma a lokaci guda mai aminci, yana ba da abinci uku a rana tare da irin waɗannan samfurori masu lafiya kamar cuku gida, kefir, cuku mai wuya, kifi, nama, 'ya'yan itatuwa da kayan marmari daban-daban marasa sitaci. Idan abincin rana da abincin dare sun bambanta a nan, to, karin kumallo ya kasance ko da yaushe iri ɗaya kuma ya ƙunshi gurasar hatsi tare da yanki na cuku maras nauyi (ko cuku gida) da kopin shayi. Bayan mako guda, idan kuna son rasa nauyi, kawai sake maimaita menu (wani sati ɗaya zuwa biyu). Ana ba da shawarar ƙin abinci bayan 18-19 na yamma.
A kowane ɗayan zaɓuɓɓuka don abincin madara mai narkewa, abincin ruwa yana wakiltar tsarkakakken ruwan da ba carbonated ba, shayi mara ƙanshi (zai fi dacewa kore custard). Game da gishiri, yana da kyau a kawar da gishiri a cikin abincin da bai wuce mako guda ba. A cikin marathons masu cin abinci mai tsayi, daga lokaci zuwa lokaci, zai fi kyau a dan gishiri jita-jita kadan, saboda a daidaitacce, gishiri ya zama dole ga jiki ya yi aiki daidai.
Game da asarar nauyi, dangane da zaɓin da aka zaɓa, zaku iya rasa daga 2 zuwa 10 (ko ma fiye) kilo. Idan kun cim ma sakamakon da ake so a baya, kawai ku daina rage cin abinci, ku canza lami lafiya zuwa daidaitaccen abinci mai daidaitacce, ku tuna haɗa samfuran madarar fermented a cikin abincin ku bayan cin abinci. Kar ka manta game da wasanni, duka a lokacin da kuma bayan cin abinci na madara. Wannan zai taimaka wajen samun ba kawai siriri ba, har ma da jiki mai ban sha'awa.
Misali na abinci mai narkewa mai lamba 1
Breakfast: 300 g na kokwamba-tumatir salatin seasoned tare da karamin adadin izinin fermented kayayyakin madara; gilashin kefir.
Abun ciye-ciye: gilashin kefir.
Abincin rana: 300 g na gasa zucchini, eggplant da barkono kararrawa a cikin kamfanin ganye; kefir (gilashi).
Abincin rana: 200 ml na kefir.
Abincin dare: salatin kabeji fari (kusan 300 g) tare da kokwamba, barkono da kararrawa; gilashin kefir.
NoteKafin kwanciya, idan kuna jin yunwa, zaku iya sha kusan 200 na kefir.
Misali na abinci mai narkewa mai lamba 2
Abincin karin kumallo: burodin baƙar fata a cikin nau'i na toast 2; rabin gilashin kefir.
Abincin rana: 200-250 g na dafaffen nama mara nauyi ko kifi mara-mai; sabo ne tumatir; madara da aka dafa shi (100-150 ml).
Abincin dare: burodin baƙar fata a cikin nau'i na toasts 2; 20 g m mai mai tsami da sabo ne kokwamba.
Abincin dare: 100 g mai ƙanshi mai ƙanshi tare da ganyen latas da ganye.
Misali na abinci mai narkewa mai lamba 3
Abincin karin kumallo: hadaddiyar giyar, kayan aikinta sune 200 ml na kefir (yogurt), karamin grated grated (don canji, ana iya maye gurbinsa da wani fruita fruitan itacen da ba na sitaci ba), teaspoonan shayi na zuma na honeyabi'a.
Abincin rana: wani ɓangare na kefir okroshka, cucumbers, ganye; Gurasar hatsi
Abincin dare: 100 g na cuku na gida a cikin kamfanin yankakken ganye, da kuma 50 g na naman alade mai ƙananan kiba (zaka iya maye gurbinsa da yanki na nama).
Day 1 - sauke kaya, wanda za'a iya yi ta hanyoyi biyu:
1. Sha lita 1 na kefir mara nauyi a kowace rana. Sha kusan 200 ml na kefir kowane awa 2-2,5.
2. Don karɓar 5-6, a madadin shan rabin lita na kefir kuma ku ci 500 g na ƙananan kiɗa mai ƙanshi.
Day 2
Karin kumallo: ƙwan ƙwai da gilashin madara ko kefir.
Abincin rana: karamin kwano na miyar dankalin turawa (ya kamata a cire dankalin kafin amfani da shi); naman dafa ko nama gasa (kimanin 100 g), yanki mai gram 30 na burodi; gilashin 'ya'yan itace ko busassun' ya'yan itace compote.
Bayan abincin dare: lemu
Abincin dare: 100 g na gida cuku tare da 1-2 tsp. kirim mai tsami mai tsami.
Day 3
Karin kumallo: cuku mai wuya (har zuwa 50 g) tare da abin sha da kuka fi so ba tare da zaki ba.
Abincin rana: miyar kifi 250 ml ba tare da dankali ba; 100-150 g na dafaffen kifin kifi (alal misali, zaku iya dafa irin kifi ko pike); tumatir da salatin kokwamba; wani yanki na gurasar baƙar fata.
Abincin cin abincin maraice: gilashin yogurt mara mai mai yawa.
Abincin dare: apple da kefir (200 ml).
Day 4
Abincin karin kumallo: cakudadden kwai daga kwai daya, wanda a ciki za ku iya cuku 20-30 na cuku ko kawai ku ci shi da cizo (maimakon rubabben qwai, za ku iya dafa kwai).
Abincin rana: gilashin madarar kaji mai ƙarancin kitse; game da 150 g na Boiled kaza ko fillet; yanki na gurasar baƙar fata da gilashin 'ya'yan itace compote ko ruwan' ya'yan itace sabo.
Abincin rana: apple ko lemu
Abincin dare: 100 g na cuku cuku; har zuwa 200 ml na yogurt ko kefir.
Day 5
Karin kumallo: cuku cuku casserole (kimanin 100 g) tare da ƙari na 'ya'yan itacen da kuka fi so; kefir ko madara (gilashi 1).
Abincin rana: broth nama mara kyau tare da ganye (200-250 ml); durƙusasshen nama (150 g); burodin baki (30 g); tumatir ko kokwamba.
Abincin rana: 200 ml na kefir.
Abincin dare: 100 g na cuku na gida da gilashin kefir ko yogurt.
Day 6
Abincin karin kumallo: 100 g na cuku mai wuya tare da abun ciki mai ƙima wanda bai fi 40% ba; Kofi mai shayi.
Abincin rana: miyan mai ƙarancin mai (250 ml); 100 g na Boiled ko stewed hanta naman sa; kokwamba ko tumatir ko wasu radishes; wani yanki na gurasar baƙar fata.
Bayan abincin dare: yogurt ko kefir (gilashi).
Abincin dare: cuku mai kauri mai kauri (40-50 g) ko cuku cuku; dafaffen kwai da gilashin kefir.
Day 7 - sauke kaya kwatankwacin ranar farko.
Karin kumallo iri ɗaya ne duk tsawon kwanakin: burodin hatsi tare da cuku mai ƙanshi ko kuma curd da shayi.
Litinin
Abincin rana: gilashin kefir da apples 2.
Abincin dare: 120-130 g na cuku cuku; 2 kokwamba; dafaffen ko soyayyen kwai kaza a cikin busasshen kwanon rufi.
Talata
Abincin rana: 200 g na dafaffen filletin kaza; kamar wata sabuwar cucumbers.
Abincin dare: 120 g na curd da gilashin yogurt na gida ba tare da filler ba.
Laraba
Abincin rana: 100 g na cakulan mai wuya mai kauri da babban apple, sabo ne ko gasa.
Abincin dare: 2 dafaffen ƙwai; 200 g na kayan lambu da kuka fi so.
Alhamis
Abincin rana: kimanin 200 g na kifi, gasa tare da kayan lambu; kamar wata sabuwar cucumbers.
Abincin dare: salatin 50 g na naman alade fillet, 1 dafaffen kwai da kayan lambu (kowane, ban da dankali).
Jumma'a
Abincin rana: cuku na gida (120-130 g) a cikin kamfanin lemu.
Abincin dare: 100 g na naman alade mai ƙanshi; Boyayyen kwan kaza; 'yan radishes.
Asabar
Abincin rana: 2 apples da gilashin kefir.
Abincin dare: 200 ml na kefir da kimanin 120 g na cuku cuku.
Lahadi
Abincin rana: 100 g dafaffen filletin kaji da 1-2 sabo ne cucumbers.
Abincin dare: 100 g mafi ƙarancin cuku mai ƙyama da ɗan radishes.
Contraindications na abinci mai narkewar madara
- Babu wani nau'in abincin madara mai narkewa da za a iya bi yayin ɓarkewar cututtuka na yau da kullun, musamman waɗanda ke shafar sashin gastrointestinal.
- Cututtukan da ke tattare da aikin koda suna cikin hadari. Cuku na gida, wanda yake cikin abinci mai yawa, na iya cika kodan saboda yawan furotin da yake dashi, don haka, yana haifar da matsalolin lafiya.
- Hakanan, ba a ba da shawarar a zauna akan abincin madara mai narkewa na mata masu ciki, yayin shayarwa da kuma lokacin balaga (aƙalla, ba tare da tuntuɓar ƙwararren masani ba).
- Tabbas, ba za ku iya juya zuwa wannan hanyar ta zamanantar da jiki don taimako ba idan ba haƙuri da kowane nau'in samfurin da ake amfani da shi a cikin abincin ba.
Fa'idodi na abinci mai narkewar madara
- Saboda yawan abinci mai gina jiki a yawancin zaɓuɓɓukan abinci, asarar nauyi yana wucewa ba tare da azabar yunwa da rashin jin daɗi na musamman ba.
- A ƙa'ida, kilogram suna wucewa ba tare da tilasta nauyi mai nauyi ba don fuskantar abubuwan farin ciki kamar rauni, halin ko in kula, sauyin yanayi, ƙaruwa gajiya, da dai sauransu.
- Da yake magana game da fa'idodin hanyar canza madarar madara, wanda ba zai iya kasa faɗi fa'idodin abincin da ke cikin sa ba. Kefir, cuku gida, madara da sauran kayan kiwo sun ƙunshi abubuwan gina jiki waɗanda jiki ke ɗauka cikin sauƙi. Saboda haka, an halicci yanayi don mafi jin daɗin narkewar abinci. Jiki yana wadatar da abubuwan da aka gyara, kuma an inganta motsin hanji.
- Samfuran madarar da aka ɗora suna da tasirin ƙarfafa gaba ɗaya akan lafiya, haɓaka garkuwar jiki, kuma suna da tasirin kwantar da hankali akan tsarin juyayi (yin dabarar sauƙin bin tunani).
- Godiya ga abun ciki na alli, tsarin ƙashi da tsokoki sun ƙarfafa, wanda zai ba ku damar yin wasanni ba tare da matsala ba. Sabili da haka, wannan ƙirar, a matsayin ƙa'ida, ta dace har ma da athletesan wasa masu ƙwarewa idan har suna buƙatar rasa kilo biyu.
Rashin fa'idar abinci mai narkewar madara
- Daga cikin rashin fa'idar cin abincin madara mai narkewa (musamman ma irinsa na dogon lokaci), yana da kyau a nuna gaskiyar cewa madara da madara mai narkar na iya gajiya har mutane basu gama abin da suka fara ba.
- Wasu lokuta yana da wahala a ba da abinci ga masoya kayan zaki, waɗanda aka hana su kwata-kwata.
- Hakanan, da yawa ba za su iya tsayawa kan hanyar madara mai narkewa ba saboda rashin ƙwayoyin carbohydrates masu ƙunshe cikin hatsi a cikin menu.
- Ko da tare da amfani mai tsawo, abincin madara mai narkewa, saboda amfani da kefir a ciki, na iya haifar da rashin jin daɗi, wanda aka bayyana ta yin kuwwa a cikin ciki ko rashin narkewar abinci.
Sake aiwatar da abinci mai narkewar madara
Idan kana son rage kiba da karfi da jin dadi, zabin abincin madara mai narkewa har tsawon sati ɗaya za'a iya maimaita wata bayan ƙarshenta. Idan ka yi iya kokarin ka na tsawon lokaci, ba mai kyau ba ne ka nemi taimako daga wannan dabarar a kalla watanni 2-2,5.