Lokacin fita daga azumi, ana samun karuwar nauyi a cikin ruwa, mai ko cellulite (a cikin mata). A taƙaice, jiki yana rasa sauƙi da siffar wasan motsa jiki, kuma wannan ba labari mai kyau ba ne ga masu daraja jiki mai karfi.
- Fita daga gidan ya kamata a fara tare da ƙaddamarwa a hankali na kayan kiwo a cikin abinci, sa'an nan kuma qwai, kifi, kaji, da kuma na ƙarshe - nama.
- Lokacin cin nama a cikin kwanaki na farko bayan tsawaita abstinence, yana da kyau a fara da naman maraƙi da nama daga kananan dabbobi.
- Baya ga ci gaba da canzawa zuwa abinci mai gina jiki, kar a manta da sha har zuwa lita 2 na ruwa kowace rana.
- Mayar da hankali kan motsa jiki (bayar da kanku aƙalla nauyin nauyi na cardio mai sauƙi) don kada ku sami ƙarin fam sosai yayin canza abincinku na yau da kullun.
- Yi ƙoƙarin yin barci akan jadawalin ɗan wasa (daga 23 na yamma zuwa 7 na safe). Babban abu shine akalla sa'o'i 8 a rana.
Rimma Moysenko yana ba da abinci na musamman wanda ke ba ku damar fita daga azumi ba tare da cutar da lafiyar ku ba.
Abinci "Rimarita"
1 rana
- Breakfast: oatmeal porridge a kan ruwa, ƙara prunes, raisins 250 g, apple-seleri ruwan 'ya'yan itace 200 g
- Karin kumallo na biyu: salatin Boiled beets tare da walnuts da ganye 250 g, gurasar hatsin rai 1 tare da bran.
- Abincin rana: dankali mai gasa (a cikin fatun su) 100 g tare da kayan lambu 100 g da ganye, yaji da 1 tsp na man kayan lambu
- Abincin rana: 1 pear mai wuya
- Abincin dare: kifi kifi 100 g tare da farin kabeji da broccoli 200 g
2 rana
- Breakfast: buckwheat porridge 200 g, ruwan 'ya'yan itace-sabo ne innabi tare da wedge na beets da lemun tsami 200 g
- karin kumallo na biyu: 1 gasa apple tare da 1 tsp. zuma, yayyafa da 1 tsp na crumbs na goro
- Abincin rana: Boiled shinkafa 100 g tare da kayan lambu (zucchini, kore Peas, karas, ganye) 200 g, seasoned da 1 tsp na kayan lambu mai.
- Abincin rana: 2% yogurt 200 g
- Abincin dare: stewed kifi 100 g tare da low-mai yogurt da sabo kokwamba tartar miya 50 g tare da gasasshen kayan lambu (barkono barkono, zucchini) 150 g.
3 rana
- Breakfast: 1 burodin burodi na baki tare da tumatir, cuku gida 0-2% mai 150 g tare da ganye 30 g
- Karin kumallo na biyu: gyada 3, busasshen apricots 3, shayin chamomile (ganye)
- Abincin rana: Boiled ko turkey fillet 200 g, koren salatin (leafy ganye, seasoned da lemun tsami ruwan 'ya'yan itace da kayan lambu mai) 200 g
- Abincin rana: 1 apple
- Abincin dare: salatin kayan lambu tare da ganye 200 g da shrimps 5 inji mai kwakwalwa, kayan yaji tare da 1 tsp. man kayan lambu
4 rana
- Ku ci 1,5 kg na danye ko gasa apples a ko'ina har 19: 1,5. Liquid - 2 lita kowace rana. Hydromel - sau XNUMX a rana.
5 rana
- Breakfast: 1 dafaffen kwai kaza tare da sabo kokwamba
- Karin kumallo na biyu: salatin datsa (3-4 berries) tare da beets da walnuts 200 g
- Abincin rana: miya-puree na 3 iri kabeji (broccoli, farin kabeji, Brussels sprouts ko kabeji), 1 bran burodi
- Abincin rana: cuku gida 0-2% mai 150 g
- Abincin dare: Boiled buckwheat 150 g tare da kayan lambu da kayan lambu (gasa eggplant, barkono barkono) 150 g
6 rana
- Breakfast: oatmeal porridge a cikin ruwa, ƙara 2 prunes, 5-6 raisins, apple-selery ruwan 'ya'yan itace.
- Karin kumallo na biyu: salatin karas grated tare da apple da gyada 200 g
- Abincin rana: Boiled kaji ko naman sa 100 g tare da kayan lambu (salatin kayan lambu kore) 200 g
- Abincin rana: cuku gida 0-2% mai 150 g
- Abincin dare: kifi 100 g tare da kayan lambu salatin da ganye 200 g, seasoned da 1 tsp na kayan lambu mai
7 rana
- Breakfast: buckwheat porridge 200 g, apple-carrot ruwan 'ya'yan itace
- Karin kumallo na biyu: 150 g na cuku gida 0-2% mai, shayi na ganye
- Abincin rana: salatin kokwamba, letas, qwai da tuna, yaji tare da 1 tsp na man zaitun da ruwan 'ya'yan lemun tsami 200 g, lingonberry mashed, cranberry 100 g
- Abincin rana: 1 nectarine ko pear
- Abincin dare: salatin Boiled beets tare da prunes 150 g, kayan yaji tare da 3 tablespoons na low-mai yogurt.
8 rana
- Breakfast: 1 crouton na baki burodi tare da tumatir, gida cuku 0-2% mai tare da ganye 150 g
- Karin kumallo na biyu: 1 pear mai wuya
- Abincin rana: kaji fillet 100 g tare da kayan lambu mai tururi (broccoli, farin kabeji, koren wake, zucchini) 200g
- Abincin rana: 1 kore apple
- Abincin dare: eggplant gasa a cikin tanda tare da low-mai yogurt miya tare da ganye 200 g
9 rana
- Breakfast: oatmeal a cikin ruwa tare da teaspoon 1 na zuma da gyada 200 g, ruwan 'ya'yan itace-selery-lemun tsami ko shayi na ganye.
- Karin kumallo na biyu: salatin cucumbers tare da ganye da yogurt
- Abincin rana: miyan naman kaza tare da champignons, dankali da ganye 250 gr.
- Abincin rana: kefir 1% 250 g
- Abincin dare: kifi Boiled ko gasashe 100 g, vinaigrette tare da sabo kokwamba 200 g
10 rana
- Breakfast: gida cuku 0-2% mai tare da ganye 200 g
- Karin kumallo na biyu: 1 innabi
- Abincin rana: Boiled nama 200 g, koren salatin (leafy ganye, seasoned da 1 tsp na kayan lambu mai)
- Abincin rana: 1 pear mai wuya
- Abincin dare: kabeji Rolls tare da shinkafa da kayan lambu 200 g
Kula!
- Duk abinci ana tururi ba tare da gishiri ba, ko tafasa.
- Ana ƙara man kayan lambu zuwa ga ƙãre samfurin.
- Adadin da ake ci a lokaci ɗaya shine 250-300 g.
- Na halitta kawai, sabo-sabo juices matsi.
- A lokacin rana, ya kamata ku sha 2,5 lita na ruwa kowace rana da hydromel sau 2 a rana.