Gwanin cin abinci, kwana 7, -4 kg

Rashin nauyi har zuwa kilogiram 4 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 680 Kcal.

Mutane da yawa a yau sun ƙi kayan dabba. Wani yana lura da abinci maras nauyi akai-akai, wani - kawai a lokacin lokutan azumi na coci.

Idan kun lura da daidaitattun abubuwa da adadin kuzari masu ma'ana, za a iya amfani da ka'idojin rayuwa mara nauyi don rasa nauyi. Tsawan sati mai ƙarancin abinci, zaka iya rasa nauyin kilogiram 4 na nauyin kiba. Zaka iya tsayawa dashi, tare da ƙoshin lafiya, gwargwadon yadda kake so.

Lean bukatun abinci

Wadanne abinci ne abincin da ba shi da tushe? Kamar yadda yake a cikin azumin coci, kuna buƙatar barin abinci mai sauri (abincin asalin dabba), kuma ku kafa abincin ku akan kayan shuka. An ba da izinin yin amfani da kowane hatsi, za su ba da hadaddun carbohydrates zuwa jiki kuma su ba shi makamashi mai mahimmanci. Yawancin mu ana amfani da su don cin kowane irin hatsi (musamman shinkafa, buckwheat, oatmeal). A zahiri, nau'in su ya fi girma. Yi la'akari da zaɓin groats akan ɗakunan ajiya, wannan zai bambanta menu na yau da kullun.

Wake, wake, da wake sune tushen furotin na tushen shuka wanda ke da mahimmanci don cin abinci mara nauyi. Yana da mahimmanci musamman a mai da su baƙi a teburin idan kuna cikin wasanni ko motsa jiki mai ƙarfi.

Tabbas, yakamata a haɗa kayan lambu a cikin abincin. Lokacin lura da wannan dabarar, ana ba da shawarar a mai da hankali kan nau'ikan kabeji daban -daban (broccoli, farin kabeji, farin kabeji, sprouts Brussels, Beijing), koren wake, seleri, tumatir, barkono mai kararrawa, kabewa, sabbin ganye (dill, faski, alayyahu) , letas, cilantro, basil, koren albasa, da sauransu).

Duk wani 'ya'yan itace da berries an yarda. Kyakkyawan zabi zai zama apples, 'ya'yan itatuwa citrus ('ya'yan inabi, lemu, lemo, tangerines), rumman, da cranberries, waɗanda aka bambanta da ƙananan adadin kuzari kuma suna da tasiri mai tasiri akan tafiyar matakai na asarar nauyi. Ku ci 'ya'yan itace danye kuma ku gasa su, zaku iya ƙara su zuwa manyan darussan, shirya kayan abinci marasa ƙiba iri-iri. An ba da izinin ƙara abincin 'ya'yan itace tare da busassun 'ya'yan itace. Amma tunda sun ƙunshi ƙarin adadin kuzari, bai kamata ku tafi dasu ba. Kuna iya wadatar da kanku da busassun apricots, dabino, raisins, bushewar apple da sauran ire-iren waɗannan samfuran.

Namomin kaza shine kyakkyawan madadin nama, kifi da sauran kayan gina jiki na dabba da aka haramta akan abinci maras nauyi. Ba za a iya ƙara su kawai a cikin tasa a matsayin gefen tasa ba, amma zaka iya dafa gasassun, miya, casserole daga gare su.

An san cewa ba a maraba da kayan zaki akan abinci. Amma idan kun rayu tare da ka'idodin wannan fasaha na dogon lokaci, ko rayuwa ba tare da irin waɗannan samfuran ba alama ce ta gaba ɗaya a gare ku, ba kwa buƙatar azabtar da kanku. An yarda da gabatarwa a cikin abincin ƙaramin adadin kayan zaki mai laushi (marshmallow, zuma, alewa, halva, kazinaki, cakulan duhu, jin daɗin Turkiyya). Kada ka manta ka sake kallon abun da ke ciki don haka babu madara a cikin abubuwan da ake amfani da su (wanda ke da mahimmanci ga cakulan) ko sauran abinci mai sauri. Don rage girman yiwuwar cutar da siffar ku, ana ba da shawarar ku ci sweets da safe, da kyau don cika su da karin kumallo mai kyau.

Hakanan, ana samun furotin mai amfani a cikin kwayoyi da iri daban-daban. A cikin adadi kaɗan akan menu mara nauyi, ba zasu sami wadatar komai ba.

Kari akan haka, abincin zai iya hadawa da salati iri daban-daban na Koriya, tsiren ruwan teku, taliyar durum, abun da yake dauke dashi baya dauke da kwai. Hakanan zaka iya shayar da shinkafa ko buhunan taliya daga lokaci zuwa lokaci.

Daga cikin abubuwan sha, ban da ruwa, wanda dole ne a sha shi da yawa, kofi baƙar fata, shayi iri daban-daban, ruwan 'ya'yan itace (zai fi dacewa na gida), jelly, ruwan' ya'yan itace, uzvars, koko mai kyau an yarda. Idan da gaske kuna son nono na yau da kullun, gwada soya ko kwakwa. Yawancin masu azumi suna samun ceto ta wannan madadin.

Ana ba da shawarar ƙin wasu abinci da abin sha, bisa ƙa'idodin ƙaƙƙarfan abinci. Game da gishiri, bai kamata ku cire shi gaba ɗaya daga abincin ba, musamman ga waɗanda ke kan abinci na dogon lokaci. Kawai yi ƙoƙarin kada ku cika abincinku kuma ku fifita kayan ƙanshi na halitta da kayan yaji waɗanda zasu taimaka ba shi dandano mai ban sha'awa. Hakanan zaka iya shayar da abincinku tare da ɗan miya soya, apple da balsamic vinegar, manna tumatir na halitta, da adjika. Ka bar wasu kayan lambu a cikin abincinka daga mai, amma yakamata a cinye shi ba tare da maganin zafi ba. Ta hanyar, wannan magudi yana sa jita -jita su fi gamsuwa kuma yana kawar da jin yunwa.

Za'a iya daidaita tsarin abinci da yawan abinci don dacewa da abubuwan dandano da ayyukan yau da kullun. Amma yi ƙoƙari kada ku ci abinci fiye da kima ko ku ɗauki ɗan dakatarwa tsakanin cin abinci. Zai fi kyau a ci ƙananan abinci sau 4-5 a rana. Wannan zai taimaka hanzarta kumburi da hana jin yunwa mai tsanani, wanda ke haifar da yawan cin abinci.

Lean rage cin abinci menu

Misali na abinci mara kyau na mako guda

Litinin Abincin karin kumallo: burodi na sha'ir lu'u -lu'u tare da kabewa; shayi. Abincin rana: wani yanki na borscht ba tare da soya ba; kabeji da salatin karas da ganye da lemun tsami. Abincin rana: banana da gilashin 'ya'yan itace da compote na Berry. Abincin dare: turnips stewed tare da albasa da karas; dintsi na cranberries; shayi.

Talata Breakfast: 'yan gasa dankali, wanda zaku iya ƙara 1 tbsp. l. miya tumatir na gida da wasu caviar naman kaza; kofi. Abincin rana: salatin-seleri-salatin da wani yanki na miya mai ƙarancin mai (zai fi dacewa ba tare da dankali ba). Abincin rana: abincin farin kabeji da ƙaramin apple (ana iya gasa shi). Abincin dare: kabeji yana birgima tare da namomin kaza da shinkafa kaɗan; shayi.

Laraba Karin kumallo: salatin daga kowane dafaffen ko dafa kayan lambu (ban da dankali); chicory sha. Abincin rana: gutsuren ɗanyen ɗanyen gwoza wanda aka saka shi da lemon tsami; miyan kabeji; dukan burodin hatsi. Bayan abincin dare: 'yan tumatir dankalin turawa; sauerkraut da unsellyened Berry jelly. Abincin dare: gasa burodi ko steamed; shayi da dan karamin karamin karamin cokalin da kuka fi so.

Alhamis Karin kumallo: burodin abinci da wani ɓangaren naman kaza da aka dafa; shayi. Abincin rana: grated karas da lemun tsami ruwan 'ya'yan itace; miyan broccoli; karamin gasa bired da kayan lambu. Bayan abincin dare: salatin kayan lambu; dinka kwaya. Abincin dare: buckwheat tare da prunes da shayi.

Jumma'a ana so a ciyar da ranar azumi. Sha ruwa, ruwan 'ya'yan itace da ruwan' ya'yan itace ba tare da sukari ba. Yana da kyau idan a wannan lokacin zaku iya ziyartar gidan wanka. Amma idan yajin yunwa ya kasance mai wuya a gare ku, ku tsaya ga abincin kowace rana.

Asabar Breakfast: wani ɓangare na buckwheat porridge da salatin karas tare da ruwan 'ya'yan lemun tsami. Abincin rana: wani ɓangare na miyar lentil; kabeji da kokwamba salatin da shayi. Abincin rana: 2 ƙananan apples, gasa da kirfa. Abincin dare: dankali mai daskarewa (babu man shanu da ƙwai, ba shakka) da sabbin tumatir.

Lahadi Abincin karin kumallo: wani ɗan ƙaramin kek wanda ya danganci yisti mai yisti; shayi tare da kamar cokali biyu na jam ko adanawa. Abincin rana: miyan dankalin turawa da ganye; kokwamba da salatin tumatir; shayi. Bayan abincin dare: casserole na kabewa, albasa da kowane irin hatsi; gilashin Berry jelly. Abincin dare: wani sashi na pudding garin hatsin rai; 1 tsp fi so jam; gilashin ruwan 'ya'yan itace.

Contraindications na abinci mara kyau

  • Ba a ba da shawarar juya zuwa abinci mara kyau ba a gaban cutar ulcer, gastritis, colitis, yayin daukar ciki da lokacin shayarwa, tare da tsanantar kowane irin cuta na yau da kullun, tare da ciwon sukari mellitus.
  • Hakanan, irin wannan abincin bai dace ba bayan ayyukan tiyata na kwanan nan (sai dai in likita ya nuna su).

Fa'idodin abinci mara kyau

  1. Ana iya aiwatar da irin wannan abincin a lokacin Babban Lent (da sauran su) a cikin Kiristanci na Orthodox.
  2. Gujewa abincin dabbobi ya sami tallafi daga yawancin masu gina jiki. Idan mukayi maganar doguwa ko ma na Azumi na dindindin, ka tabbata ka nemi likita.
  3. Abincin mai laushi yana taimakawa ba kawai don rage nauyi ba, amma kuma don tsabtace jiki daga yawan ɓarna. Hakanan yana taimaka wajan rage matakan cholesterol, daidaita aikin ɓangaren kayan ciki da tsarin fitsari. Bugu da ƙari, ƙin abincin dabbobi yana da tasiri mai tasiri akan tsarin metabolism, juyayi da tsarin zuciya.
  4. Fasaha mara kyau yana inganta yanayin fata, yana barin shi sabo da lafiya. Bayan duk wannan, sananne ne cewa kusan dukkanin matsaloli tare da bayyanar suna fitowa daga ciki kuma galibi sun dogara da abinci mai gina jiki. Nails suna da ƙarfi kuma gashi suna haske. Jiki zai yi godiya kawai ga irin waɗannan canje-canje a rayuwa.
  5. Kuna iya cin abinci mai daɗi, ba kwa buƙatar yunwa. Yawan zaɓin abinci zai taimake ka ka sami wani abu don ɗanɗanar ka kuma mai da ilimin zamani abinci mai ƙayatarwa.
  6. Matsayi mai ƙa’ida, rage cin abinci mara kyau yana hana gajiya, rauni, rashi ƙarfi, da dai sauransu. A sauƙaƙe za ku iya shiga don wasanni, kuma kada ku karkace daga aiki yayin rasa nauyi, yana jagorantar salon rayuwa mai gamsarwa.

Rashin dacewar cin abinci mara kyau

  • Duk da daidaitaccen abinci mai gina jiki, dogon rashi na kayan dabba a ciki na iya haifar da rashin abinci mai gina jiki. Don haka ku saurari yadda kuke ji. Idan kun ji rashin aiki ko rashin lafiya, dakatar da rage cin abinci kuma ku ga likita.
  • Zai iya zama wahala ga abincin mara ƙarfi ga mutanen da ba za su iya tunanin rayuwarsu ba tare da nama, kifi, ƙwai da sauran abincin dabbobi ba. Wataƙila za ku fara jin yunwa da farko, kuna cin yawancin kitsen carbohydrates. Domin saurin saurin dacewa da abinci mara kyau da sanya shi mai gamsarwa, gabatar da karin naman kaza, waken soya a cikin abincin, ƙara kwayoyi zuwa jita-jita.

Maimaita abincin abincin

Kuna iya komawa ga abinci mara kyau a kowane lokaci idan kun sami kwanciyar hankali akan sa kuma kuna son canza jikin ku. Ka'idodin yau da kullun na wannan abincin za a iya bin kowane lokaci. A sauƙaƙe, idan ba za ku ƙara yin nauyi ba, ƙara yawan abincin kalori na abinci. A karo na farko, ba a ba da shawarar rayuwa bisa ga tsayayyar siga ta hanyar sirara sama da makonni 7. Dangane da sake dubawa, a wannan lokacin (a gaban nauyin ƙima) aƙalla kilo 10 zai iya tafiya.

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