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Rashin nauyi har zuwa kilogiram 2 cikin kwanaki 3.
Matsakaicin abun cikin kalori na yau da kullun shine 1050 Kcal.
Duk da yawan shirye-shiryen da aka shirya don rage nauyi, mutane da yawa waɗanda ke son rasa nauyi har yanzu sun kasa cimma adadi mai kyau. Ba kowa bane zai iya jure ƙarancin kalori da ƙananan abinci. Akwai hanyar fita - abinci ne mai daɗi. Muna son jawo hankalin ku ga tsarin abinci mai gina jiki wanda yayi alƙawarin barin ƙarin fam ba tare da azabar yunwa da jin daɗi ba.
Bukatun abinci mai ƙoshin zuciya
Tambaya ta har abada: menene za ku ci don rasa nauyi? Masana abinci mai gina jiki suna ba da shawarar gabatar da samfura a cikin menu wanda zai hanzarta aiwatar da ƙona mai. Ya hada da:
- lemons, 'ya'yan inabi, lemu da sauran' ya'yan itacen citta;
- ruwan 'ya'yan itace masu tsami;
- koren shayi;
- kofi na halitta;
- abarba;
- abinci mai wadataccen fiber (barkono mai kararrawa, broccoli, farin kabeji, kokwamba, bishiyar asparagus, gwoza da sauran kayan lambu);
- kayan yaji daban-daban;
- nama mara kyau, kifi, abincin teku;
- ƙananan mai da ƙananan kiwo da samfuran madara mai tsami;
- kwayoyi, tsaba;
- man kayan lambu.
Koda lokacin zana abinci, yana da mahimmanci la'akari da yawan kalori da kuke buƙata, halayen mutum na jiki da abubuwan da kuke so.
Idan ya sami sauƙi a bi takamaiman menu, muna ba da shawara cewa ku fahimci kanku da nau'ikan nau'ikan abubuwan ciye-ciye masu ƙoshin lafiya waɗanda suka shahara kuma suka yi alkawarin rage nauyi. Zama a kan kowane zaɓin abinci ba shi da daraja fiye da wata ɗaya. Bayan haka, yawan kuzarin har yanzu an yanke shi, kuma tare da abinci mai tsayi, zaku iya tsokano matsaloli tare da aiki na jiki kuma ku ji rauni.
Bisa lafazin zabi na farko na kayan abinci mai dadi kana buƙatar cin kowane kayan lambu, fillet ɗin kaza mara fata, shinkafa mai launin ruwan kasa ko launin ruwan kasa kuma ku sha kefir maras nauyi. Lokacin dafa nama, yana da kyau a zabi mafi m hanyoyin da zafi magani: tafasa, gasa, simmer, amma ba toya a cikin man fetur. Yi haka tare da kayan lambu, idan ana so. Amma yana da kyawawa don cinye yawancin su danye kuma a mai da hankali kan samfuran yanayi. Tabbatar shan ruwa mai yawa, kuma ku sha shayi da kofi ba tare da sukari ba. Kuna buƙatar gishiri da jita-jita, amma a cikin matsakaici, in ba haka ba asarar nauyi na iya raguwa, kuma ba a cire abin da ya faru na kumburi ba. Don rana ɗaya, za ku buƙaci 300 g na shinkafa shinkafa, 500 g kayan lambu, 200 g na kaza da har zuwa 300 ml na kefir.
A kowane ɗayan zaɓuɓɓuka don asarar nauyi, an ba da shawarar abinci mara ƙarfi, bisa ga abin da za ku ci aƙalla sau huɗu a rana kuma ku ƙi cin aƙalla awanni 2-3 kafin lokacin kwanciya.
Hanya na biyu don cin abinci mai ɗaci kuma yana nufin abinci mai gina jiki tare da sinadarai guda huɗu. A wannan karon abincin yakamata ya haɗa da ƙwai kaza 5, 200 g na cuku mai ƙarancin mai, ɗimbin iri iri da 500 g na kowane 'ya'yan itace. Hakanan an ba da izinin cin teaspoon na zuma na halitta ko jam a rana idan kun kasance masu haƙora. Kada ku ji tsoro, irin wannan ƙarancin adadin abubuwan da ba za su yi tasiri ga asarar nauyi ba ta wata hanya mara kyau, amma damar ku ta raguwa saboda ƙarancin kayan zaki a kan abincin zai ragu sosai.
Zaɓi na uku don ƙoshin lafiya an tanadi don amfani da 300 g na kifi mara kyau (an shirya ta kowace hanya da ba ta amfani da mai), 600 g na kayan lambu, ƙananan ayaba biyu, madara miliyan 300. Don ƙara nau'ikan zuwa menu kuma ku ɗanɗana ɗanɗano, za ku iya yin hadaddiyar giyar madarar banana. Yana da daɗi, ƙarancin adadin kuzari, kuma yana da ƙoshin lafiya.
Idan abubuwan da ke sama suna da mahimmanci a gare ku, mai yiwuwa kuna son shi. zaɓi na huɗu don cin abinci mai ɗaciA wannan yanayin, an tsara menu na kwanaki 3, wanda za'a iya maimaita shi akai-akai (har zuwa wata daya) har sai ma'aunin ya faranta muku da alama akan lambar da kuke so. Akwai sarari don ƙarin abinci a nan. An ba da shawarar don amfani shine cuku mai ƙananan mai, kefir, hatsi (shinkafa, oatmeal), nama mara kyau da kifi, 'ya'yan itatuwa iri iri,' ya'yan itace da kayan marmari. An ba shi izinin cin koda ɗan burodi (mafi kyau fiye da hatsin rai ko hatsi duka) da zuma. Abinci - sau biyar a rana.
Abincin abinci mai yawan zuciya 1
Karin kumallo: cucumbers tare da tumatir a cikin hanyar salatin (200 g); kefir (150 ml).
Abincin rana: shinkafa shinkafa (150 g); 100 g na filletin kaza; farin kabeji salatin tare da cucumbers (200 g).
Bayan maraice abincin burodin shinkafa (150 g) da rabin gilashin kefir.
Abincin dare: 100 g na kaza da karas.
Abincin abinci mai yawan zuciya 2
Karin kumallo: 3-kwai omelette, dafa ko soyayyen ba tare da mai ba; apple da salatin pear (150 g).
Abincin rana: 100 g na curd da rabin dintsi na kwayoyi; 150 g orange.
Abincin dare: 2 dafaffen ƙwai har zuwa 200 g na kiwi.
Abincin dare: 100 g na cuku na gida da rabin dintsi na kwayoyi (zaka iya ƙara teaspoon na zuma a cikin tasa).
Abincin abinci mai yawan zuciya 3
Karin kumallo: hadaddiyar giyar da aka yi da madara mai miliyon 150 da ƙaramar ayaba.
Abincin rana: 150 g na gasa kifi; 300 g na salatin kokwamba, farin kabeji da barkono kararrawa.
Abun ciye-ciye: Sha irin hadaddiyar giyar kamar ta safe, ko kuma a sami ayaba da rabin gilashin madara daban.
Abincin dare: 150 g na dafaffen kifin kifi da har zuwa 300 g na karas mai ɗanɗano da salatin avocado.
Abincin abinci mai yawan zuciya 4
Day 1
Breakfast: omelet na ƙwai 2 da tumatir (zaku iya ƙara ɗan burodi a ciki yayin dafa abinci); shayi tare da yanki na lemun tsami; gurasa hatsin rai.
Abun ciye-ciye: salatin kiwi, ayaba, 5-6 strawberries, ɗimbin goro na goro, kayan yaji da zuma na halitta da yogurt mara ƙima (zaku iya yin faranti tare da tsunkule na kirfa).
Abincin rana: 150-200 g na kifin da aka gasa a cikin kirim mai ƙarancin mai ko kirim mai tsami (ko wasu kifayen da kuke so); 2 tsp. l. dafaffen shinkafa.
Abincin dare: gilashin kefir da gurasar hatsi.
Abincin dare: 200 g na ƙananan kiɗa da kuma dintsi na busasshen apricots.
Day 2
Abincin karin kumallo: 100 g na oatmeal (dafa a ruwa) tare da dunƙun apple ɗaya, teaspoon na zuma ko jam; shayi tare da lemun tsami, yanki na cakulan mai duhu da marmalade.
Abun ciye-ciye: wani ɓangare na salatin kararrawa barkono, cuku feta, latas, wanda aka yi shi da ɗan man zaitun kaɗan; hatsin rai crouton
Abincin rana: manyan dankalin da aka gasa; har zuwa 200 g na nono kaza, stewed ko gasa.
Kayan cin abincin maraice: 150-200 g na curd, wanda aka dandana shi da yogurt mai mai mai mai da kuma 1 tsp. zuma; dinka kwaya.
Abincin dare: gilashin kefir.
Day 3
Karin kumallo: jelly sanya daga 300 ml na madara, 1 tbsp. l. koko, 2 tbsp. l. gelatin; Kofi mai shayi.
Abun ciye -ciye: yogurt na halitta (200 ml) a cikin kamfanin ɗanɗano na blueberries da kwayoyi; Hakanan zaka iya cin 1 tsp. zuma.
Abincin rana: 200 g kayan lambu da aka dafa; 100 g durƙusad da alade stewed a kirim mai tsami tare da kadan namomin kaza.
Bayan abincin dare: 2 tbsp. l. curd tare da piecesan ofan busasshen apricots da ɗanyun kirfa.
Abincin dare: dafaffen ƙwai (2 inji mai kwakwalwa.); shayi tare da lemun tsami da 1 tsp. zuma.
Contraindications don abinci mai dadi
- Zama a kan abinci mai ƙayatarwa (aƙalla ba tare da tuntuɓar likita ba) bai kamata ya kasance ga yara ba, matasa, mata masu ciki, masu shayarwa da jinin al'ada, mutane da cututtuka masu tsanani, da kuma lokacin rashin lafiya.
- Hakanan, bai kamata ku juya zuwa abinci mai daɗi ba bayan tiyata.
Amfanin Abincin Zuciya
- Amintaccen abinci mai gina jiki yana ba ka damar rage kiba ba tare da haifar da yunwa mai tsanani ba kuma ba tare da hana wajan cin mahimman abubuwa ba.
- Rashin nauyi ta wannan hanyar, mutum, a matsayin mai ƙa'ida, yana jin kuzari, zai iya shiga cikin wasanni kuma ya rayu cikin himma.
- Zaɓuɓɓukan asarar nauyi masu gamsarwa suna ba ka damar zaɓar wanda ya dace da kai.
- Hanyar ba ta buƙatar siyan samfuran ƙasashen waje, duk abinci yana samuwa.
Rashin dacewar cin abinci
- Abincin mai gina jiki ya fi dacewa da gyaran jikin mutum fiye da mahimmancin gyaran jiki.
- Ga wasu rashin nauyi, menu (musamman ma zaɓuɓɓuka uku na farko) kamar alama mai banƙyama, kuma irin wannan abincin, har ma na kwanaki da yawa, ya zama babban gwaji a gare su.
Sake-dieting
Bayan aiwatar da kowane irin bambancin abinci mai ɗaci sama da makonni biyu, ya kamata ka ɗan dakatar da aƙalla watanni 3. Bayan ya ƙare, za ku iya juya zuwa fasahar kuma, idan kuna so.