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Tsarin abinci mai gina jiki don asarar nauyi: bita na bidiyo
An daɗe da sanin abinci mai ɗanɗano tsakanin ƙwararrun masana abinci. Bisa ga wannan makirci ne 'yan wasa ke cin abinci lokacin da suke shirye -shiryen gasa. Wannan yana taimaka musu da sauri su dawo da sifar su kuma kada su ji yunwa.
Menene abinci mai gina jiki
Abincin abinci mai ƙima ba abinci bane, amma canji a yawan adadin abinci kowace rana. Don rage nauyi, kuna buƙatar cin ƙananan abinci kowane sa'o'i uku zuwa huɗu. Abinci mai guntu ya dogara ne akan ƙa'ida mai sauƙi na rage adadin abincin da ake ci. Jiki ba shi da lokacin jin yunwa, wanda galibi yakan faru awanni biyar zuwa shida bayan karin kumallo, abincin rana ko abincin dare. Bayan ya sami 'yan adadin kuzari, yana daidaita su ba tare da "neman kari ba." Wannan tsarin yana ba ku damar rasa nauyi da sauri. Mako guda zai iya tafiya daga kilo 1 zuwa 5, gwargwadon nauyin farko. Mafi girma shine, da sauri asarar nauyi zai kasance a cikin farkon watanni.
Dangane da sake dubawa na waɗanda ke rage nauyi, sauye -sauye zuwa abinci mai gina jiki ana iya ganin jikin cikin sauƙi. Babu dizziness ko sha'awar ci gaba da cin abinci. A lokaci guda, ana rasa nauyi da sauri koda ba tare da motsa jiki na wasanni ba.
Menu na abinci na juzu'i yana da faɗi sosai, kusan duk samfuran ana ba da izini. Amma a lokaci guda, an yanke girman hidima a cikin rabin abin da aka saba.
- Abincin karin kumallo yana da daɗi: hatsin hatsi, hatsi, salatin kayan lambu, kifi gasa, shinkafa launin ruwan kasa, buckwheat - abu ɗaya da za a zaɓa daga. Girman sabis - ba fiye da gram 200 ba.
- Abun ciye -ciye (sa'o'i biyu zuwa uku bayan karin kumallo) - apple, yogurt, cuku, banana, bai wuce gram 100 ba.
- Abincin rana daidai yake da na karin kumallo, kawai za ku iya ƙara guntun ƙirjin kaji da burodin hatsi a cikin salatin ko hatsi. Wani sashi bai wuce gram 200 ba.
- Abun ciye -ciye - abinci iri ɗaya kamar bayan karin kumallo.
- Abincin dare - dafaffen kifi ko gasa, kaza, salatin kayan lambu, stewed zucchini da eggplant, vinaigrette (gram 200).
- Abun ciye -ciye bayan abincin dare - karamin cuku ko gilashin kefir.
Yawan cin abinci ya danganta da yadda mutum yake bacci da kuma yadda ya farka. Idan ya tashi da ƙarfe bakwai na safe kuma ya kwanta ƙarfe goma sha biyu, to yakamata a sami abinci sau shida zuwa bakwai a rana.
Wannan cikakken menu yana ba ku damar cika buƙatun ma'adinai kuma yana ba da adadin adadin kuzari da kuke buƙata don aiki, rayuwa mai inganci da motsa jiki. Babban fa'idarsa shine an rage carbohydrates a cikin abinci, amma jiki baya jin wannan, tunda galibi yana karɓar sabbin rabo kuma kawai ba shi da lokacin jin ƙarancin carbohydrates. Don sake cika adadin su, jiki yana ciyar da kitse ba tare da alamar yunwa ba, tunda cikin ya cika.
Hakanan mai ban sha'awa don karantawa: ƙwararrun kayan kwaskwarima.