Green rage cin abinci, kwanaki 10, -6 kg

Rashin nauyi har zuwa kilogiram 6 cikin kwanaki 10.

Matsakaicin abun cikin kalori na yau da kullun shine 760 Kcal.

Koren abinci shine babbar hanyar canza adadi idan baku buƙatar daidaita jikin ku a duniya ba, amma kuna son kawar da ƙarin fam biyu.

Dangane da ka'idojin hanyoyin, galibi zaku iya cin abinci iri daban-daban. Don kwanaki 10 (matsakaicin lokacin da aka ba da izinin wannan abincin), zaka iya rasa zuwa fam 5-6 mara lahani.

Bukatun koren abinci

Wannan abincin ya ƙunshi amfani da kayan lambu, 'ya'yan itatuwa da berries na launin kore, nau'i-nau'i daban-daban. Amma kada ku firgita, duk lokacin cin abinci ba za ku ci wannan abincin kawai ba. Ana ba da izinin ƙara abinci tare da kayan kiwo mai ƙarancin kitse da kayan marmari mai tsami, nau'in nama da kifi maras kyau, qwai, kayan lambu da 'ya'yan itatuwa masu launi daban-daban, hatsi marasa fata da ƙaramin adadin zuma da goro.

Ana ba da shawarar cin abinci aƙalla sau 5 a rana, ta amfani da ƙa'idodin abinci mai ƙarancin rabo, sanannen don tasiri. Kuma a tabbatar an sha ruwa sosai. Green tea da ganyen shayi suna da izinin (duk ba sukari!). Wadannan shaye-shaye suna ba da gudummawa ga tsarkakewa cikin sauƙin abubuwa masu haɗari da aka tara a cikin jiki kuma suna taimakawa gaɓowar jin yunwa, faruwar manyan hare-hare waɗanda, ya kamata a lura da su, yana da wuya.

Daga koren 'ya'yan itatuwa da berries, yakamata a ba da fifiko ga apples (Semerenko, Golden), lemun tsami, pear avocado, kiwi, inabi, gooseberries. Kuma daga kayan lambu ana ba da shawarar cin yawancin nau'ikan kabeji (Brussels sprouts, farin kabeji, broccoli). Duk kayan lambu masu ganye, seleri, koren Peas, cucumbers, alayyafo, zucchini, da ganye daban -daban ma sun dace.

Don asarar nauyi mai tasiri, yana da daraja watsi da man shanu, sukari, kayayyakin gari (sai dai karamin adadin gurasar hatsi), broths mai nama da nama mai kitse, barasa, abinci mai sauri, sweets, kyafaffen nama, marinades da soyayyen abinci. Za a iya barin sauran samfuran a cikin ƙananan adadi idan ana so. Ya kamata ya zama 10-20% na abinci, sauran abincin ana bada shawarar ta hanyar kore.

Hakanan, masu haɓakawa sun ba da shawarwari na musamman don shigar da abinci. Don iyakar ingancinsa da kawar da matsanancin damuwa ga jiki, kuna buƙatar shigar da abinci cikin sauƙi, rage yawan samfuran carbohydrate a cikin abincin 'yan kwanaki kafin farkon abincin. Don ci gaba da rage cin abinci, gwada cin abinci iri-iri, gwaji, gwada sabon haɗin dandano.

Yana da kyau a ci a kan koren abinci har zuwa 18-19 na dare. Yakamata a rage girman gishirin. Hakanan yana da kyau sosai hada da a kalla dan motsa jiki. Saunas, baho da tausa ana maraba dasu. Duk wannan yana taimakawa ba kawai don zamanantar da jiki ba, har ma don tsabtace jikin ku sosai.

Green menu na abinci

Misalin cin abinci akan koren abinci na kwanaki 5

Contraindications don koren abinci

1. Mata masu ciki ba za su iya bin ka'idojin cin abincin koren lokacin shayarwa ba.
2. Har ila yau, ba a ba da shawarar yin amfani da wannan fasaha ga mutanen da ke da rashin haƙuri ga samfurori masu fiber.
3. Irin wannan abincin an hana shi ga waɗanda ke fama da cututtukan ciki ko kuma suke da cututtuka masu tsanani na ɗabi'a mai ɗorewa.
4. Ba abu mai kyau ba ne a ci abinci a yarinta da ƙuruciya, tunda jiki mai girma yana buƙatar wadataccen abinci mai gina jiki.

Fa'idodi na koren abinci

1. Koren abinci ba hanya ce mai tasiri kawai ta saurin gyara ƙananan fasali ba, amma kuma kyakkyawan ƙazamtawa ga jiki.
2. Yawancin samfuran da aka yi amfani da su a cikin hanyar suna da wadata a cikin fiber, suna da ƙarancin adadin kuzari kuma suna aiki kamar goga, a hankali tsaftace jikin gubobi, rashin narkewar abinci da sauran abubuwa masu cutarwa.
3. Hakanan, fa'idodin koren abinci shine zaku iya rasa nauyi kuma a lokaci guda kada ku sha wahala daga matsanancin yunwa, wanda aka sauƙaƙa shi ta ɓangaren abinci mai ƙashi da kasancewar abinci mai wadataccen furotin a cikin abincin.
4. Hakanan mawuyacin yiwuwar hare-haren yunwa shima daga mahangar kimiyya ne. A cewar masana, koren abinci, sabanin wadanda ke da launuka masu haske, suna danne sha'awar abinci. Ba sa tsokanar da hankali dangane da abinci kuma suna taimakawa wurin sauƙaƙa abincin mai sauƙin.
5. Bugu da kari, yawancin abincin kore suna dauke da sinadarin tartronic, wanda ke rage yiwuwar lipogenesis (jujjuyawar carbohydrates cikin kitsen jiki).
6. Idan kun kusanci gabatarwar dokokin wannan dabarar cikin rayuwa, tabbas ba zaku rasa nauyi kawai ba, amma gabaɗaya za ku sami tasiri mai amfani a jiki, ƙarfafa kariyarta da ba da kuzari.
7. Dabarar tana da tasiri mai amfani akan bayyanar, yana inganta yanayin fata da gashi.

Rashin dacewar cin abincin koren

• Yana da kyau a lura da yiwuwar yunwar da ake kira carbohydrate. Don rage haɗarin wannan matsalar, kar a ci gaba da cin abincin fiye da lokacin da aka ba da shawara.
• Hakanan, rashin dacewar sun hada da gaskiyar cewa zai iya zama da wahala a kiyaye sabon nauyi bayan rasa nauyi. Wajibi ne a bar hanyar yadda ya kamata, a hankali gabatar da abincin da abinci ya hana kuma sanya tushen menu a matsayin abincin da abincin ya dogara da shi.

Sake yin koren abincin

Idan kanaso ka rasa karin fam, za'a iya maimaita abincin mai rai kusan sati 3 bayan farkon tashinsa. Amma tabbatar da sarrafa lafiyar ku. Idan ba zato ba tsammani ka ji rauni, rashin lafiya ko wasu alamun bayyanar, ka tabbata ka daina cin abincin kuma ka sa abincin ya zama mai wadatuwa da abinci.