Abincin Kefir na kwana 1, -1 kg (ranar azumi kefir)

Rage nauyi har zuwa 1 kg a cikin kwana 1.

Matsakaicin abun cikin kalori na yau da kullun shine 600 Kcal.

Zazzage ranar kefir yana da sauƙin aiwatarwa kuma yana da tasiri sosai, saboda haka ya cancanci ya shahara sosai tare da asarar nauyi da yawa. Ana sauƙaƙe wannan ta hanyar ƙarancin kalori na kefir (40 Kcal / 100 grams). A cikin rana ɗaya na rage cin abinci akan kefir, zaku iya rasa nauyi har zuwa 1,5 kg.

A waɗanne lokuta ake amfani da ranar azumi na kefir?

1. Don kawar da sakamakon wuce gona da iri a kan bukukuwa - alal misali, bayan makonni biyu na bukukuwan Sabuwar Shekara.

2. Don kula da nauyin nauyi ba tare da yin amfani da abinci ba (an yi sau 1-2 a wata).

3. Domin motsa nauyi a lokacin daskarewa mai tsawo a wuri guda yayin aiwatar da duk wani dogon lokaci ko maimaita abinci (misali Jafananci) tare da babban nauyi mai yawa (tasirin plateau).

Abubuwan buƙatun abinci na Kefir don 1 rana

Yana da kyau a iyakance adadin kuzari na abincin dare kafin ranar kefir - fifiko ga 'ya'yan itatuwa ko kayan lambu. Hakazalika, karin kumallo bayan cin abinci na kefir na kwana ɗaya kuma yana da kyawawa don zama haske - kayan lambu, 'ya'yan itatuwa, juices.

Don aiwatar da abincin kefir, kuna buƙatar lita 1,5 na kefir. Muna siyan kefir don cin abinci mafi ƙarancin, wanda bai girmi kwanaki 3 ba kuma tare da ɗan gajeren rayuwar rayuwa, har zuwa kwanaki 7-10, abun ciki mai mai ba ya wuce 2,5%, daidai 0% ko 1%. Baya ga kefir, zaku iya zaɓar duk wani samfurin madara mai ƙima wanda ba mai zaki ba - madara mai gasa, ayran, yogurt, koumiss ko duk wani abin da ke cikin yankinku tare da abun ciki mai kalori iri ɗaya (kimanin 40 Kcal / 100 grams). kuma yana yiwuwa tare da kari na abinci.

Yana da kyau a sha aƙalla lita 1,5 na ruwa na yau da kullun da ba carbonated da ruwan da ba ma'adinai ba yayin cin abinci na kefir na kwana ɗaya - Hakanan zaka iya shayi, bayyananne ko kore, amma ba ruwan 'ya'yan itace / kayan lambu ba.

Menu na abinci na Kefir don 1 rana

A cikin tsari mai tsabta, ranar azumi na kefir yana da sauƙi - kowane sa'o'i 3 kana buƙatar sha gilashin kefir, alal misali, a 8.00 gilashin farko, a 11.00 na biyu st., Sa'an nan kuma a 14.00, 17.00, 20.00 da kuma a 23.00 muna sha duk sauran kefir.

Ana iya rage tazara ko ƙara a cikin liyafar 5-6 (alal misali, kafin kwanta barci ko hutun abincin rana) - amma don ƙarar kefir bai wuce lita 1,5 ba.

Zaɓuɓɓukan menu don ranar azumi na kefir

Akwai fiye da 20 daban-daban zažužžukan don kefir zazzagewa, bambanta da juna a cikin adadin kefir da daban-daban Additives. A cikin duk zaɓuɓɓuka, kuna buƙatar sha aƙalla lita 1,5 na ruwa na yau da kullun da ba carbonated da ruwa mai ma'adinai - zaku iya kuma shayi, bayyananne ko kore.

Duk zaɓuɓɓuka suna da inganci daidai kuma suna da ɗanɗano iri-iri, don haka za mu iya zaɓar kuma zaɓi bisa ga abubuwan da muka zaɓa.

1. Kefir-apple azumi ranar - Kuna buƙatar 1 lita na kefir da 1 kg na apples. A cikin rana muna sha kefir kuma muna ci apples, da gilashin kefir da dare.

2. Abincin Kefir na rana 1 tare da zuma da kirfa Kuna buƙatar 1,5 lita na kefir 1%, 1 tbsp. zuma, 1 tbsp. kirfa, za ka iya ƙara tsunkule na ƙasa ginger. Kamar yadda yake a cikin tsattsauran ra'ayi na ranar azumi na kefir, muna sha gilashin gilashin kefir kowane sa'o'i uku, yana motsawa sosai kafin kowane amfani.

3. Ranar azumin Kefir tare da bran - kuna buƙatar 1 lita na kefir, 2 tbsp. bran (alkama ko hatsi), haɗuwa da sha gilashin kefir cakuda kowane sa'o'i uku, girgiza sosai kafin kowane amfani.

4. Ranar azumin Kefir-curd - Kuna buƙatar lita 1 na kefir da 300 g na cuku gida tare da ƙaramin abun ciki mai mai. Da rana, kowane awa 4 muna cin cokali 2. gida cuku kuma ku sha gilashin kefir tare da gilashin kefir kafin lokacin kwanta barci. Kar a manta a sha akalla lita 1,5 na ruwa.

5. Kefir-curd azumi ranar azumi tare da rosehip decoction - Hakanan zaka buƙaci lita 1 na kefir da 300 g na cuku gida, yayin rana, kowane sa'o'i 4 muna ci 2 tablespoons. gida cuku kuma ku sha gilashin kefir tare da gilashin kefir kafin lokacin kwanta barci. Bugu da kari, da safe, a sha gilashin ruwan rosehip a sha rabin gilashi da safe da rabin gilashi a abincin rana. Wannan juzu'i na ranar azumi na kefir ya ƙunshi babban adadin bitamin C, kuma ya dace a lokacin dawowa bayan rashin lafiya da kuma lokacin rashin bitamin na al'ada daga tsakiyar hunturu zuwa ƙarshen bazara.

6. Kefir-curd azumi ranar azumi tare da berries da / ko zuma - Kuna buƙatar 1 lita na kefir da 300 g na cuku gida. Muna cin cokali 4 kowane awa 2. gida cuku gauraye da 1 tbsp. kowane berries da 1 tsp. zuma da kuma sha gilashin kefir. Bugu da ƙari, kafin mu kwanta, muna sha sauran kefir.

7. Kefir da curd azumi ranar azumi tare da rosehip decoction da kirim mai tsami za ku buƙaci 1 lita na kefir da 300 g na cuku gida. Kowane awa 4 muna ci 1 tbsp. kirim mai tsami, 2 tbsp. gida cuku da sha gilashin kefir. Haka kuma da safe muna yin gilashin ruwan 'ya'yan itacen rosehip a sha rabin gilashi da safe da kuma lokacin cin abinci. Wannan zabin kuma ya ƙunshi babban adadin bitamin C, kuma ya fi dacewa a lokacin lokacin dawowa bayan rashin lafiya da kuma lokacin rashin bitamin na al'ada daga karshen lokacin hunturu. Idan aka kwatanta da ranar azumi na kefir-curd kawai tare da decoction na rosehip, wannan zaɓi ya fi sauƙi don jurewa, saboda ya ƙunshi kitsen dabba mai yawa.

8. Ranar azumin Kefir-kokwamba - za ku buƙaci 1 lita na kefir da 1 kg na cucumbers sabo. A cikin rana, kowane sa'o'i 4, muna ci ko dai salatin kokwamba (tare da kowane miya mai ƙarancin kalori) ko rabin kokwamba a cikin tsantsar siffarsa. Rabin sa'a bayan kokwamba, muna sha gilashin kefir. Muna shan sauran kefir kafin lokacin kwanta barci.

9. Kefir-buckwheat azumi ranar - kana buƙatar 200 grams na buckwheat (gilashin 1) da 1 lita na kefir. An shirya buckwheat bisa ga hanyar shirya hatsi a cikin abincin buckwheat - da maraice, ana zuba buckwheat tare da gilashin ruwan zãfi guda biyu kuma a bar shi har sai da safe ko a cikin thermos. Kada ku yi gishiri ko zaki da abin da aka samu, raba shi zuwa abinci 4-5 kuma ku ci shi a tsawon yini. Duk lokacin da muka ɗauki buckwheat, muna sha gilashin kefir. Zaki iya hada buckwheat da kefir a cikin blender har sai an sha ruwa. Kar a manta a sha akalla lita 1,5 na ruwa ko shayi.

10. Abincin Kefir na rana 1 tare da ruwan 'ya'yan itace - za ku buƙaci lita 1 na kefir da 0,5 lita na kowane 'ya'yan itace ko ruwan 'ya'yan itace. Kowane sa'o'i 3, gilashin ruwan 'ya'yan itace da gilashin kefir suna maye gurbinsu. Alal misali, a 7.00 muna shan ruwan 'ya'yan itace, a 10.00 - kefir, a 13.00 - ruwan 'ya'yan itace, a 16.00 - kefir, da dai sauransu. Ana iya canza tazarar awa 3 daga 2 zuwa 4 hours.

11. Ranar azumin Kefir-Oat - Kuna buƙatar lita 1 na kefir da oatmeal nan take. Don karin kumallo, abincin rana da abincin dare, muna yin porridge daga 2 tablespoons. flakes. Kada a yi gishiri gishiri, amma za ku iya ƙara rabin teaspoon na zuma. Kuma don karin kumallo, abincin rana da abincin dare muna sha gilashin kefir. Muna shan sauran kefir kafin lokacin kwanta barci. Bugu da ƙari, za ku iya sha kowane shayi na bitamin-ganye. Kar ka manta da shan ruwa mai tsabta - akalla 1,5 lita.

12. Ranar azumin Kefir tare da busassun 'ya'yan itace - kana buƙatar 1 lita na kefir da 100 g na kowane busassun 'ya'yan itace (bushe apricots, raisins, apples, prunes, zaka iya haɗuwa). Za a iya jiƙa busassun 'ya'yan itace da yamma, ko kuma a iya cinye su a bushe. Raba busassun 'ya'yan itatuwa zuwa sassa 4 kuma ku ci kowane bangare bayan sa'o'i 4 da ƙarin gilashin kefir. Muna shan sauran kefir da dare kafin mu kwanta. Wannan zaɓi na menu, kamar zaɓin hip ɗin fure, ya ƙunshi babban adadin bitamin A, C da B, da potassium da baƙin ƙarfe. Ƙarshen hunturu da farkon bazara shine lokacin wannan zaɓi.

13. Ranar azumin Kefir- kankana - daga samfuran kuna buƙatar 1 lita na kefir da ƙaramin kankana. A cikin rana, kowane sa'o'i 3, muna ci a madadin 150-200 na kankana kuma mu sha gilashin kefir. Alal misali, a karfe 7.00 muna cin kankana, a 10.00 - kefir, a 13.00 - kankana, a 16.00 - kefir, da dai sauransu Kafin mu kwanta, muna shan ragowar kefir.

14. Ranar azumin Kefir-'ya'yan itace - daga samfurori kuna buƙatar 1 lita na kefir da 0,5 kg na kowane 'ya'yan itace (misali, pears, apples, peaches, da dai sauransu). Kowane sa'o'i 4 muna cin 'ya'yan itace daya kuma mu sha gilashin kefir. Muna shan sauran kefir da dare.

15. Ranar azumi na Kefir tare da kayan lambu - za ku buƙaci lita 1 na kefir da 1 kg na kowane kayan lambu (karas, tumatir, cucumbers, kabeji). A cikin rana, kowane sa'o'i 4, muna ci 150-200 grams na kayan lambu ko dai kai tsaye (tumatir ko kokwamba) ko a cikin nau'i na salatin (amfani da miya mai ƙananan kalori don sutura) kuma mu sha gilashin kefir. Kafin ka kwanta, sha sauran kefir.

16. Ranar azumin Kefir tare da 'ya'yan itatuwa da kayan marmari - 1 lita na kefir, 0,5 kilogiram na kowane kayan lambu (karas, tumatir, cucumbers, kabeji) da kowane 'ya'yan itace guda biyu (pears, apples, peaches) ana buƙatar daga samfurori. Kowace sa'o'i 4 muna ci 150-200 grams na kayan lambu ko 'ya'yan itace da kuma sha gilashin kefir. Alal misali, a 7.00 kabeji salatin + kefir, a 11.00 - apple + kefir, a 15.00 - kokwamba + kefir, a 19.00 - peach + kefir. Kafin mu kwanta, muna sha sauran kefir.

17. Ranar azumi na Kefir tare da cuku da kayan lambu - daga samfuran kuna buƙatar 1 lita na kefir, 70 gr. cuku, cucumbers 2, tumatir 1, kabeji. Kowace sa'o'i 4 muna sha gilashin kefir kuma bugu da ƙari a cikin salatin kabeji na safe, cuku don abincin rana, kokwamba da tumatir a 15.00 da kokwamba a 19.00. Kamar yadda a cikin sauran zaɓuɓɓuka, kafin mu kwanta, muna sha ragowar kefir.

18. Abincin Kefir na rana 1 tare da cakulan - Kuna buƙatar lita 1 na kefir da 50 g na kowane cakulan (madara na yau da kullun, ɗaci, fari ko mashaya cakulan tare da ƙari). Kowane sa'o'i 4, ku ci kwata na cakulan kuma ku sha gilashin (200 g) na kefir. Muna shan sauran kefir kafin lokacin kwanta barci.

19. Ranar azumin Kefir tare da dankali - daga samfuran kuna buƙatar 1 lita na kefir da 3 matsakaici dankali. Tafasa ko gasa dankali a cikin jinkirin dafa abinci ko tanda. A lokacin rana, kowane 4 hours gilashin kefir da kuma karin kumallo / abincin rana / abincin dare muna ci dankalin turawa. Kafin ka kwanta, sha sauran kefir.

20. Ranar azumin Kefir tare da ƙwai - kuna buƙatar 1 lita na kefir da 2 Boiled qwai daga samfurori. Kowane awa 4 muna shan gilashin kefir da kwai don karin kumallo da abincin rana. Kafin mu kwanta, muna sha duk sauran kefir.

21. Ranar azumin Kefir da kifi - Kuna buƙatar lita 1 na kefir da 300 g na Boiled (ko dafa shi a cikin jinkirin mai dafa abinci) kowane kifi mai laushi da dadi. Kada a ƙara gishiri a cikin kifi. Pike, perch, pike perch, burbot, kogin bream da hake, blue whiting, cod, doki mackerel, teku pollock sun dace. Don karin kumallo, abincin rana da abincin dare, ku ci kashi uku na kifi kuma ku sha gilashin kefir kuma ku sha sauran kefir kafin ku kwanta.

Contraindications ga abinci na kefir na kwana ɗaya

Bai kamata a aiwatar da abincin ba:

1. tare da rashin haƙƙin lactose a cikin samfuran madara da aka haɗe. Wannan rashin haƙuri yana da wuyar gaske, rashin haƙuri ga samfuran kiwo ya zama ruwan dare gama gari, amma ko da a wannan yanayin, ana iya aiwatar da abincin kefir akan samfuran madara mai ƙarancin lactose;

2. lokacin daukar ciki;

3. a babban aiki na jiki;

4. a lokacin shayarwa;

5. tare da wasu nau'ikan ciwon sukari;

6. tare da wasu nau'ikan hauhawar jini;

7. tare da wasu cututtuka na gastrointestinal tract;

8. tare da gastritis tare da babban acidity;

9. tare da zurfin ciki;

10. tare da gazawar zuciya ko koda;

11. Idan kwanan nan an yi muku tiyatar ciki;

A kowane hali, tuntuɓi likita kafin cin abinci Dole ne.

Amfanin ranar azumin kefir

1. Ƙuntata adadin kuzari na awanni 24 yana haifar da raguwar matakan sukari na jini. Wadancan. Ana iya ba da shawarar wannan abincin na kwana 1 don wasu nau'ikan ciwon sukari.

2. Yin azumi a kan kefir yana da amfani ga dukkan jiki. Yana da manufa don ɗaukar kaya tare da daidaitaccen abinci akai-akai.

3. Kefir tare da kayan abinci na abinci yana da alamun bayyanar cututtuka da magungunan antimicrobial kuma, Bugu da ƙari, kayan abinci na abinci suna taimakawa wajen ƙarfafa tsarin rigakafi.

4. Dace don matsawa nauyi makale a wuri guda yayin wasu dogon lokaci ko maimaita abinci.

5. Kefir yana inganta yanayin tsarin narkewa ta hanyar daidaita microflora na hanji.

6. Ana iya ba da shawarar cin abinci na Kefir don cututtuka na tsarin zuciya da jijiyoyin jini, gastrointestinal tract, hanta da kodan, biliary fili, hauhawar jini da kuma rigakafin atherosclerosis.

7. Kefir azumi rana zai taimaka wajen kula da manufa nauyi kusan ba tare da abinci da rakiyar ji (idan za'ayi lokaci-lokaci sau daya kowane 1-2 makonni).

Rashin amfani da abinci na kefir na rana 1

1. Ranar azumin Kefir ba cikakkiyar hanyar asarar nauyi ba ce.

2. Za'a iya rage tasirin asarar nauyi sosai a cikin kwanaki masu mahimmanci.

3. Kefir a matsayin samfurin ba a samar da shi ba a wasu ƙasashen yammacin Turai, amma sauran kayan madara mai yalwaci ko yoghurts tare da abun ciki mai kitse wanda bai wuce 2,5% ba ana iya amfani dashi don cin abinci.

Maimaita yin azumin kefir

A matsayin hanyar kiyaye nauyi a cikin wasu iyakoki, abincin kefir na kwana ɗaya zai iya kuma yakamata a aiwatar da shi sau ɗaya kowane mako 1-2. Matsakaicin adadin wannan abincin don asarar nauyi shine rana da rana - wannan shine abin da ake kira abinci mai tsiri.

1 Comment

  1. după o dieta cu kefir nu mor?

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