Abincin Jafananci - asarar nauyi har zuwa kilogram 8 cikin kwanaki 13

Matsakaicin abun cikin kalori na yau da kullun shine 695 Kcal.

Ba kamar Amurka ba, a tsibiran Japan akwai ƙananan ƙananan mazauna masu kiba, kodayake a cikin fasaha, rayuwar yau da kullun da rayuwar yau da kullun, Japan ba ta ƙasa da ƙasashe masu tasowa na Amurka tare da abinci mai sauri (hamburgers, zafi karnuka, cheeseburgers, da dai sauransu). Babban dalilin wannan yanayin shine cin abincin ƙananan kalori (musamman ƙuntatawa akan carbohydrates da mai). Dangane da tushenta, ingantaccen tasiri, amma takamaimai ga Rasha, an tattara abincin Jafananci.

Ba kamar sauran abinci ba (alal misali, abincin cakulan), abincin Jafananci ba shi da sauri - amma ya fi daidaita kuma bayan cin abinci, jiki yana ƙaruwa sosai don rage nauyi - har zuwa shekaru da yawa - a lokuta inda dalilin ya kasance raunin metabolism. A cikin aiwatar da abinci don asarar nauyi, matsakaicin asarar nauyi zai zama kilo huɗu a mako (kuma a cikin duk abincin abinci kilo 7-8). Kamar yawancin sauran abincin (alal misali, abincin apple), abincin Jafananci yana buƙatar bin wasu ƙuntatawa masu tsauri: tsarkakakken carbohydrates (kowane kayan zaki, sukari, barasa, da sauransu) da ƙari kuma gishiri a kowane nau'i yakamata a cire shi gaba ɗaya daga rage cin abinci (kowane nau'in brines an cire shi daga abincin).

Mafi ƙarancin lokacin cin abincin Jafananci shine kwanaki 13 (makonni biyu), matsakaici shine makonni 13.

raba abinci don kwana 1

  • Karin kumallo: kofi mara daɗi
  • Abincin rana: salatin dafaffen kabeji a cikin man kayan lambu, ƙwai 2 (mai-tafasa), gilashin ruwan tumatir.
  • Abincin dare: dafaffen ko, a cikin mawuyacin hali, kifi da soyayyen mai a cikin kayan lambu (gram 200)

menu don ranar 2 na abincin Jafananci

  • Karin kumallo: kofi mara dadi da ƙaramin burodi na hatsin rai
  • Abincin rana: dafaffen ko, a cikin mawuyacin hali, kifin da aka soyayyen a cikin man kayan lambu (gram 200), salatin kabeji a cikin man kayan lambu
  • Abincin dare: dafaffen naman sa - gram 100 (kar a yi gishiri) da gilashin kefir na yau da kullun (ba tare da ƙari ba kamar madarar da aka gasa)

raba abinci don kwana 3

  • Karin kumallo: kofi mara dadi da ƙaramin burodi na hatsin rai
  • Abincin rana: zucchini ko eggplant soyayyen a cikin kayan lambu mai a kowane irin yawa
  • Abincin dare: qwai 2 (dafaffe), dafaffen naman sa - gram 200 (kar ayi gishiri), danyen salatin kabeji a cikin kayan lambu

Abincin abinci don abincin Jafananci 4

  • Abincin karin kumallo: karas mara matsakaici daya wanda aka hada da lemon tsami wanda aka matse shi sabo
  • Abincin rana: dafa shi ko, a cikin mawuyacin hali, kifi soyayyen a cikin kayan lambu (gram 200), gilashin ruwan tumatir
  • Abincin dare: gram 200 na kowane 'ya'yan itace

menu na kwanaki 5

  • Abincin karin kumallo: karas mara matsakaici daya wanda aka hada da lemon tsami wanda aka matse shi sabo
  • Abincin rana: Boiled kifi, gilashin ruwan tumatir
  • Abincin dare: gram 200 na kowane 'ya'yan itace

raba abinci don kwana 6

  • Karin kumallo: kofi mara dadi (ba burodi ko burodi)
  • Abincin rana: Boiled kaza 500 grams (kada gishiri), salatin na kabeji raw da karas da ba a dafa ba a cikin man kayan lambu
  • Abincin dare: qwai 2 (dafaffen dauri), karas daya wanda ba a tafasa shi ba tare da man kayan lambu

menu don ranar 7 na abincin Jafananci

  • Karin kumallo: koren shayi ne kawai
  • Abincin rana: Boiled naman sa - 200 grams (ba gishiri)
  • Abincin dare: maimaita kowane abincin dare da ya gabata, ban da abincin dare a rana ta uku:or tafasa ko, a cikin mawuyacin hali, kifin soyayyen a cikin kayan lambu (gram 200)or naman sa da aka dafa - gram 100 (kar a yi gishiri) da gilashin kefir na yau da kullunor 200 grams na kowane 'ya'yan itaceor 2 qwai (dafaffun-dafaffe), karas daya wanda ba a tafasa shi ba tare da man kayan lambu

raba abinci don kwana 8

  • Karin kumallo: kofi mara dadi (ba burodi)
  • Abincin rana: Boiled kaza 500 grams (ba gishiri), salatin sabo ne da kabeji da karas a cikin kayan lambu mai
  • Abincin dare: dafaffun kwai guda biyu, karas daya wanda ba a tafasa shi ba tare da man kayan lambu

Abincin abinci a ranar 9 na abincin Jafananci

  • Abincin karin kumallo: sabon karas mai matsakaici-matsakaici tare da sabon ruwan lemon tsami daya na lemun tsami
  • Abincin rana: dafa shi ko, a cikin mawuyacin hali, kifi soyayyen a cikin kayan lambu (gram 200), gilashin ruwan tumatir
  • Abincin dare: gram ɗari biyu na kowane 'ya'yan itace

raba abinci don kwana 10

  • Karin kumallo: kofi mara dadi (ba burodi)
  • Abincin rana: kwai daya da aka tafasa, matsakaicin matsakaici uku na karas a cikin man kayan lambu, cuku 50 grams
  • Abincin dare: gram ɗari biyu na kowane 'ya'yan itace

menu don ranar 11 na abincin Jafananci

  • Karin kumallo: kofi mara dadi da ƙaramin burodi na hatsin rai
  • Abincin rana: zucchini ko eggplant soyayyen a cikin kayan lambu mai a kowane irin yawa
  • Abincin dare: dafaffen kwai biyu, dafaffen naman sa - gram 200 (kar gishiri), sabo ne kabeji a cikin kayan lambu mai

raba abinci don kwana 12

  • Karin kumallo: kofi mara dadi da ƙaramin burodi na hatsin rai
  • Abincin rana: tafasa ko, azaman makoma ta ƙarshe, soyayyen kifi (gram 200), kabeji sabo a cikin man kayan lambu
  • Abincin dare: dafaffen naman sa - gram 100 (kar a yi gishiri) da gilashin kefir na yau da kullun

Abincin abinci a ranar 13 na abincin Jafananci

  • Karin kumallo: kofi mara dadi (ba burodi)
  • Abincin rana: dafaffen kwai biyu, dafaffun kabeji a cikin man kayan lambu, gilashin ruwan tumatir
  • Abincin dare: dafa kifi ko soyayyen a cikin kayan lambu (gram 200)


Bugu da ƙari, a cikin abincin Jafananci, idan kun sami bushewar baki, kuna iya shan ruwan da ba shi da ƙanshi da kuma ƙarancin ma'adinai ba tare da ƙuntatawa ba.

Wannan abincin yana ba da tabbacin sakamako mai sauri - ko da yake, alal misali, tasirin abincin cakulan ya ma fi bayyana - kuma yana da daidaito sosai.

Gabaɗaya, rabon bitamin da abubuwan alamomin cikin wannan abincin bai cika ba, wanda ke nufin cewa dole ne a ɗauke su ƙari ko kuma dole ne a iyakance tsawon lokacin cin abincin.

Ba cikakke daidaitacce ba. Ba a ba da shawarar ga mutanen da ke da yanayin rashin lafiya na yau da kullun ba - ko aƙalla a ƙarƙashin kulawar likita ko likitan abinci.

In mun gwada da dadewa - yana da matukar wahala masoya kayan zaki su jure makonni biyu na abincin Jafananci.

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