Abincin kifi, kwana 3, -3 kg

Rashin nauyi har zuwa kilogiram 3 cikin kwanaki 3.

Matsakaicin abun cikin kalori na yau da kullun shine 830 Kcal.

Abincin kifi yana yaki da ƙarin fam da inganta aikin jiki. Akwai zaɓuɓɓuka daban-daban don asarar nauyi na kifi, zaɓi wa kanku wanda kuka fi so kuma ya dace muku.

Kakanninmu sun yaba da fa'idodin kifi ƙarnuka da yawa da suka gabata, kuma daga nan ne aka kawo “ranar kifi” ta al'ada ta mako, wanda aka shirya ta duk wuraren cin abinci.

Bukatun abincin kifi

Idan lokacin rasa nauyi bai yi matsi ba, zai yuwu ka rage kanka zuwa ranakun azumi tare da amfani da kifi. Irin waɗannan ƙananan abincin sun cancanci jagoranci tsakanin hanyoyin su. Kayan kifin shine kayan abinci mai matukar mahimmanci wanda, ƙosar da jikinmu tare da abubuwa masu amfani da yawa, yana ba da gudummawa ga sauƙin nauyi da taushi. Ana sauke kwanakin kifi daban ne. Duk zaɓin saukarwa da kuka fi so, yana da kyau ku zaɓi nau'ikan kifayen da ba su da kyau. Hake, pike, perch, capelin, carp crucian, pike perch, cod, pollock, blue whiting, pollock kyakkyawan zaɓi ne.

В ranar azumi akan dafaffen kifi kuna buƙatar cinye gram 600-650 na dafaffen kifi don abinci sau biyar. Ba a ba da shawarar a sa gishirin gishiri ba, kuma ba shi da daraja a ƙara masa kayan ƙanshi. Ka tuna ka sha aƙalla lita ɗaya da rabi na ruwa mai tsayi kowace rana.

Kuna iya riƙe kuma ranar azumi akan kifin da kayan lambu, kawai cikakkiyar haɗin samfuran. Lokacin zabar kifi, a cikin wannan yanayin ana bada shawarar zauna a kan pike perch. Amma wannan ba mahimmanci ba ne, zaka iya cin kowane kifi maras nauyi. Abincin na wannan rana ya ƙunshi gram 400 na fillet ɗin kifi da gram 600 na kayan lambu (ana iya cinye su danye, stewed ko tururi). Kuna iya ƙara mai kaɗan zuwa ga ɗanyen kayan lambu; man zaitun shine mafi kyawun zabi. Idan ka gabatar da kayan lambu zuwa magani mai zafi, zai fi kyau a ƙin kitse. Babban fifiko shine kayan lambu irin su kabeji, tumatir, cucumbers, radishes, karas. Dankali, saboda yawan sitaci a cikin su, bai cancanci cin abinci a yau ba. Hakanan zaka iya amfani da ganye daban-daban.

Wani fitaccen fitarwa shine kifi da ranar azumi, don abin da kuke buƙatar ku ci 400 g na kifin fillet, ƙwai kaza 3, rabin lemu da wani ɓangaren kayan lambu wanda ba na sitaci ba wanda nauyinsa yakai gram 200-300.

Idan kana son cuku na gida, zaka iya sauke kayan akan shi shima. Kifi da ranar sauke kaya ya ɗauki amfani da gram 300 na kyauta mara nauyi (mafi yawa, 1%) cuku na gida da 400 g na kifin cike da kifi.

Daga cikin kifi da madara mai tsami asarar nauyi tare da yin amfani da yogurt kuma sanannen abu ne. Amma don fitarwa, yoghurt mara mai mai kawai ya dace kuma zai fi dacewa da nasa shirin. Muna cinye gram 400 na kifi (dafaffe ko gasa) kowace rana kuma muna sha kusan mililit 500 na yogurt. Zaka iya maye gurbin yogurt tare da ƙananan kefir mai.

Akwai kuma na musamman ranar azumin kifi ga mata masu cikiKoyaya, don riƙe shi, ba lallai ba ne a jira yaron. Kowa na iya sauke kaya ta wannan hanyar. A nan abincin ya kamata ya ƙunshi gram 300 na ɗiban kifi da gram 300 na 'ya'yan itatuwa da kayan marmari (zai fi dacewa ba sitaci ba).

Don duk kwanakin azumin da aka ambata, ana kuma bada shawarar abinci mara rabo. Idan kayi wannan fitarwa ta tsari, kwana daya ko biyu a mako, sakamakon na iya zama mai saurin gani. Dangane da sake dubawa, a cikin wata ɗaya, mutane da yawa, godiya ga sauke abubuwa, sun rasa har zuwa ƙarin fam biyar.

Idan kana buƙatar rage nauyi da sauri, zaka iya gwada abincin mai tushen kifi. Daya daga cikin gajerun shine abincin kifi na kwana 3… Abincin ta na yau da kullun shine gram 500 na kifin da aka dafa ba tare da ƙara gishiri a cikin abinci biyar ba. Hakanan, kowane abinci yakamata ya haɗa da ƙaramin ɓangaren salatin kayan lambu (muna amfani da cucumbers, farin kabeji, tumatir). A matsayinka na mai mulki, kilogram 2-3 marasa amfani suna gudu daga jiki yayin waɗannan kwanakin. Idan kuna jin daɗi kuma kuna son rage nauyi kaɗan, zaku iya tsawaita wannan dabarar har zuwa kwanaki 5.

Kilogiram 3-5 na nauyin da ya wuce kima zai taimake ka ka rasa abincin kifi na mako-makoA kai a kowace rana, ya kamata ku cinye gram 600 na tafasasshen kifi (gram 200 na kowane babban abinci), kayan lambu mara tsauri da har zuwa gram 300 na ƙarancin mai mai ƙarancin mai. Ana so a ci a kalla sau hudu a rana.

Mashahuri kuma cin kifin na kwana gomaA wannan lokacin, zaku iya rasa zuwa kilogiram 6-7 na mai mai kiba. Babban fasalin wannan fasaha shine an raba shi zuwa karin abinci. Hakanan ana ba da shawarar yin tsarin sha na musamman. Tushen abincin, ban da kifi, kayan lambu ne marasa kanshi, ƙwai kaza, cuku mai ƙananan kitse, yogurt. An bayyana dalla-dalla a cikin tsarin abinci.

Wata hanya mai tasiri don rasa nauyi shine abincin kifin HollywoodIs An san cewa Victoria Beckham da Eva Longoria sun nemi taimakon ta. Zaka iya ci gaba da wannan fasahar har zuwa kwanaki 10. Wata rana, yana da daraja a cinye, a rarraba zuwa abinci biyar, dafaffen ƙwai 2, kofuna 2 na kefir mai mai mai yawa, 700 g na kifi mara kyau, 'ya'yan itace 2 da ba na sitaci ba da gram 400-500 na salatin kayan lambu (tumatir, kokwamba da ana ba da shawarar kabeji).

Masana abinci mai gina jiki suna ba da shawarar amfani da kayan kifi a cikin dafaffe, gasa ko kowane nau'i, wanda baya buƙatar ƙara mai da mai. Yana da matukar muhimmanci, ba shakka, don zaɓar kifi sabo. Kifi tabbas yana da ƙamshi na musamman, amma kada ya kasance mai tsauri ko mara daɗi. Babu yadda za a yi kifin kifin ya kasance da daidaito. Ana iya yin rajistar mai zuwa. Danna kan fillet ɗin kifi da yatsa. Idan da sauri ya dawo da siffarsa, da alama kifin ba shi da kyau. Idan akwai haƙoran hagu, irin wannan samfurin dole ne a jefar da shi. Launin naman kifi na iya bambanta dangane da nau'in. Yana iya zama translucent, ja-orange, ja tare da ruwan hoda tint, amma ba kore ko rawaya. Idan ka sayi kifi duka, kula da gills ɗinsa, kada launin su ya zama kodadde. Tabbatar cewa haƙarƙarin ya ci gaba da kasancewa tare da ɓangaren litattafan almara. Idan ba za ku dafa kifi nan da nan ba, dole ne a aika shi zuwa firiji ko daskararre. A cikin akwati na farko, ana iya adana kifin na kwanaki biyu, kuma ana iya adana kifin a cikin injin daskarewa na watanni da yawa.

Kayan abincin kifi

Abinci na ranar azumi akan tafasasshen kifi

Don abinci 5, wanda aka tsara a kusan tazara ta yau da kullun, cinye har zuwa 650 g dafaffen kifi (misali, hake).

Rabon rana akan jan kifi

Azumin ranar azumi akan kifi da kayan lambu

Abincin rana akan kifi da kwai

Abincin rana akan kifi da cuku

Abincin rana akan kifi da yogurt

Ya kamata a sami abinci iri daya, kowannensu ya kunshi kason 80-90 g na dafaffe ko kuma tukunya da kifin da aka dafa shi da ml 100 na yogurt mara kyau.

Abincin ranar azumi akan kifi ga mata masu ciki

Abincin abinci na kwana uku na kifin

Abincin Kifi na Kwana Bakwai

Rabon abinci na kwana goma na cin abincin kifi

Hollywood Kifin Abinci Kullum Abinci

Contraindications don cin abincin kifi

• Duk da bambance bambancen da cikakken menu, ba shi yiwuwa a bi tsarin cin abincin kifi idan akwai cututtukan da ake fama da su a lokacin ɓarna, cututtukan hanta, ulcers, rashin haƙurin mutum ga kowane samfurin, rashin ƙarfi na gaba ɗaya.
• Hakanan, ba shi da kyau ku zauna kan abincin kifi yayin lokutan ciki ko shayarwa (ban da kwanakin azumi, amma bayan tuntubar likita da farko). Yana da matukar mahimmanci ga mata a cikin irin wannan yanayi su zaɓi kifi a hankali don saukarwa. Misali, mercury yana cikin naman kifi, don haka yakamata ku guji irin wannan kifin.

Fa'idodi akan cin abincin kifi

1. Kifi, musamman kifin teku da na teku, ya ƙunshi adadi mai yawa waɗanda ke da tasirin gaske ga lafiyar ɗan adam: bitamin A, D, PP, rukunin B, iodine, alli, magnesium, sodium, phosphorus, potassium, iron, bromine, sulfur , fluorine, zinc, selenium, manganese, cobalt, molybdenum. Kari akan haka, kamar naman kaji, kifi na alfahari da babban sinadarin gina jiki daidai, wanda cikin sauki jikinmu yake sha. Haka kuma kifi yana samarwa da jiki dukkan amino acid da suka wajaba don aikinta na yau da kullun. Mafi yawan kitsen mai daga mai kifi, omega 3 da omega 6, jikin mu shima yana dauke da kyau. Su ne tubalin ginin membrannan ƙwayoyin kwakwalwa. Godiya ga phosphorus - sinadarin kuzari - tsarin mu na juyayi yana aiki kwata-kwata, ƙaruwa ya ƙaru, an kawar da kasala. Iodine yana da sakamako mai amfani akan tsarin endocrine, yana daidaita glandar thyroid.
2. Wani fa'idar kifi ga jikin mutum ya bayyana a cikin wadannan:

   - daskarewar jini an daidaita shi;

   - matakin cholesterol ya ragu, haɗarin haɓaka atherosclerosis yana raguwa;

   - tsawaita rayuwa;

   - inganta yanayin da bayyanar gashi, kusoshi, fata;

   - karfafa kasusuwa da hakora;

   - daidaita al'amuran rayuwa;

   - karfafa zuciya da jijiyoyin jini da hana cututtukan da ke damunsu.

3. Abincin abincin kifi na farantawa waɗanda ke rasa nauyi tare da ingantaccen abinci mai ƙoshin lafiya. Yana da wuya cewa kana so ka rabu da tsarin abinci. Godiya ga ire-iren hanyoyin sauya kamun kifi, kowa na iya zabar mafi kyawun zabin kansu.
4. An san kifi azaman kayan haɗi na halitta wanda ke taimakawa yaƙi da baƙin ciki, don haka yayin rasa nauyi, zaku iya adana kyakkyawan yanayi da ruhun faɗa don kawo abin da kuka fara zuwa ƙarshe.

Rashin dacewar cin abincin kifi

• Cin abincin kifi bashi da wata illa mara ma'ana. Sai kawai idan ba ku son kifi, irin wannan yawan amfani zai iya zama m. Idan bakada tabbas game da “yadda kake ji” game da rayuwar ruwa, zai fi kyau ka fara tafiya da asarar nauyi tare da ranar azumi mai kamun kifi.
• Ya kamata ka sani cewa sau da yawa ana samun ƙwayoyin cuta a cikin kifin kogi. Saboda haka, dole ne a shirya shi da kyau. Ba a dafa shi ba, ko kuma an dafa shi da kyau, ko kuma ba a dafa shi ba shi ne tushen cuta. Ba a cin kan kifin teku. Ya kamata koyaushe a cire shi, duk abubuwan cutarwa daga ruwa ana ajiye su galibi cikin kan kifin.
• Ka tuna cewa kifi na iya lalacewa. Sayi sabo ko sanyi.

Maimaita abincin kifi

Cin abincin kifin na kwana uku, idan ya cancanta kuma yana cikin ƙoshin lafiya, ana iya komawa zuwa makonni 3-4 bayan an kammala shi. Idan muna magana ne game da kwana bakwai ko goma, zai fi kyau a jira wata daya da rabi zuwa watanni biyu kafin fara sabon abinci.