Abincin mai rage-kiba, kwanaki 14, -6 kg

Rashin nauyi har zuwa kilogiram 6 cikin kwanaki 14.

Matsakaicin abun cikin kalori na yau da kullun shine 800 Kcal.

Daga cikin hanyoyi masu yawa na abinci mai gina jiki don manufar gyaran jiki, ana ba da wuri na musamman ga cin abincin mai rage kiba. Ba wai kawai canza jiki ba ne, amma yana taimakawa wajen jimre wa matsalolin lafiya. Wannan fasaha galibi likitoci ne ke ba da shawarar ga marasa lafiya waɗanda suke da kiba da ke fama da cututtukan zuciya da jijiyoyin jini, abin da ke faruwa a lokuta da dama ana haifar da shi ne ta hanyar ƙara yawan ƙwayar cholesterol cikin jini. Don rage yawanta, musamman, ana nufin manufar cin abincin hypolipidemic.

Bukatun rage rage kiba

Menene cholesterol? Wannan ra'ayi ana fassara shi a kimiyance kamar haka: wani sinadari mai kama da jiki wanda yake mallakar ajin masu amfani da kwayoyi. Cholesterol ana samar dashi ta jikinmu da kansa don tallafawa da yawa matakai masu mahimmanci. Yana aiwatar da ayyuka masu amfani da yawa, kuma ba zamu iya yin su ba kwata-kwata. Amma idan adadinsa ya zama ya fi wanda aka halatta al'ada, to hakan na da matsala ga lafiya kuma yana iya haifar da cutuka masu yawa. Kuma wannan, ba shakka, ba za a yarda da shi ba.

Menene ainihin ƙa'idodin rage cin abinci mai rage kiba wanda ke taimakawa rage nauyi da daidaita ƙwayar cholesterol?

Ɗaya daga cikin mahimman abubuwan da ake buƙata na wannan fasaha shine raguwa mai mahimmanci (ko mafi kyau, aƙalla na ɗan lokaci, cikakken rashi) na samfuran da ke ɗauke da babban adadin cholesterol, carbohydrates mai sauri (glucose, sucrose, fructose), da babban adadin kuzari. da abinci mai wadatar kitsen dabbobi.

Zama akan abincin rage kiba, kana bukatar iyakance lokacin cin abincin yamma. Idan zaka kwanta da misalin karfe 23:00, to kana bukatar cin abincin dare daga 19:00. Idan kun saba da yin bacci bayan tsakar dare, to za a iya sauya lokacin cin abinci na ƙarshe, amma cin abinci bayan 20:00 ba a ba da shawarar a kowane hali ba. Don abincin dare, kuna buƙatar cin abinci galibi mai wadataccen fiber.

Duk jita-jita da suka ziyarci teburinku yayin wannan abincin suna bada shawarar a dafa shi, a dafa shi, a dafa shi, kuma a dafa shi. Kuma irin waɗannan suna da ikon dafa abinci kamar su soya, soya mai zurfi da makamantan jiyya, wanda abinci ya taɓa ma'amala da mai, ya kamata a iyakance shi ko kuma a kawar da shi gaba ɗaya. Hakanan ya kamata a rage girman gishiri a cikin abincin. Gishiri da jita-jita kafin cin su, kuma ba yayin dafa abinci ba, kamar yadda da yawa suka saba yi.

Game da tsarin sha, ana ba da shawarar a sha har lita 1,2-1,3 na ruwan da ba na carbon ba a kan rage rage kiba. Ya kamata ku ci ƙananan ƙananan, aƙalla sau biyar a rana.

Kafa tsarin abinci akan rage cin abinci na lipid akan irin waɗannan samfuran.

  • Kayan lambu (duk ban da dankali), sabo da daskararre. Ana ba da shawarar yin amfani da su tare da fata. Ku ci musamman eggplants, turnips, cucumbers, kabeji iri daban -daban, radishes, wake, squash, beets, karas. Yi salati daban -daban daga sabbin kayan abinci, stew, gasa su, shirya vinaigrette, miya beetroot, borsch mai cin ganyayyaki, da sauransu.
  • 'Ya'yan itãcen marmari da berries. Hakanan an fi cin su da bawo. Apples, pears, peaches, plums, cherries, raspberries, currants ana riƙe su da girma. Kuna iya cin su sabo ko daskararre. An ba da izinin 'ya'yan itace da' ya'yan itacen Berry, jelly, juices ba tare da sukari ba.
  • Ganye daban-daban. Saka albasa, faski, dill, zobo, seleri, basil, latas, da sauransu a cikin abincin.
  • Man kayan lambu. Ana ba da shawara don ba da fifiko ga zaitun, sunflower, iri na innabi, rapeseed, linseed.
  • Kifi da abincin teku. Hada kifi mai mai mai yawa a cikin menu, da squid, jatan lande, kelp, da sauransu.

Idan burin ka shine kiyaye nauyin ka na yanzu da kuma rage matakan cholesterol, lokaci-lokaci zaka iya shiga hatsin rai ko gurasar hatsi, taliya da aka yi da gari mai tauri, hatsin da aka dafa a ruwa. Idan kana son rasa nauyi, zai fi kyau ka kula da adadin kuzari kuma ka rage yawan kalori da ake amfani dasu yau da kullun zuwa raka'a 1200-1300. Wannan adadin kuzarin ya isa ya kiyaye duk matakan rayuwa a daidai matakin kuma a lokaci guda tura turaren mai.

Hakanan, musamman lokacin da ake ƙoƙari don asarar nauyi, ana ba da shawarar a yi wasanni don ƙona ƙarin adadin kuzari da samun ƙarfin jiki. Cikakken horo na wasanni ba zai tsoma baki a kowane hali ba, idan babu sabani ga aiwatar su.

Abubuwan da aka ba da izinin, ban da ruwa, sun haɗa da abubuwan sha na 'ya'yan itace marasa ɗanɗano, ruwan' ya'yan itace da teas.

Kashi na gaba na samfuran akan rage cin abinci mai rage lipid an yarda, amma a matsakaici.

  • Kifin ja ne da kogi.
  • Milk da madara mai tsami (cuku, kirim mai tsami, cuku na gida, kefir, yogurt). Allowedan man shanu kaɗan, madara mai narkewa, ice cream mai ƙanshi mai yawa an yarda da shi ga waɗanda ba sa neman rage nauyin jiki.
  • Lean nama, kaji ba tare da fata da mai ba.
  • Kwai kaji da kwanoni daban -daban wanda aka haɗa su da su.
  • Namomin kaza a kowane nau'i.
  • Secondry mai-mai mai da nama da kifin.
  • Dankali. Kafin dafa abinci, baƙi da yankakken dankali ana ba da shawarar su tsaya na kimanin awa ɗaya a cikin ruwan sanyi.
  • Dabbobi iri-iri.
  • Ketchup (wanda baya dauke da sikari), adjika, ruwan tsami, kayan yaji daban-daban, waken soya, kayan kamshi da makamantan kayan yaji.

Daga cikin abubuwan sha, idan ana so, lokaci-lokaci har yanzu kuna iya iya ba da kofi mai narkewa ba tare da ƙara sukari da kayan zaki a ciki ba.

Amma babu shakka a'a, yana da daraja a faɗi irin wannan abincin:

  • Duk wani kayan abinci mai sauri.
  • Kayayyakin burodi da aka yi daga fulawa mai ƙima da kuma ɗanɗano mai daɗi da aka yi daga gare ta (cakulan, kek, crackers, biscuits, da sauransu).
  • Taliya mai laushi.
  • Duk wani kayan da ke ɗauke da sukari, koko ko zuma, da waɗannan samfuran a cikin tsantsar surarsu.
  • Ja naman kaji.
  • Abubuwan da aka samo (koda, kwakwalwa, hanta, huhu).
  • Duk wani mai nama.
  • Kitse.
  • Cikakken dabba da kayan lambu (kwakwa da man dabino, margarine, alade da mai dafa abinci).

Zai yiwu a bi menu mai rage yawan mai don rage kiba wanda aka bayar a ƙasa ba tare da cutar da lafiya ba har zuwa wata ɗaya. Idan kun sami sakamakon da kuke so a baya, kawai a hankali ku bar abincin, a hankali ku ƙara abubuwan kalori na menu kuma a hankali ku gabatar da wasu abinci masu ƙoshin lafiya. Aƙalla da farko, yi abota da masu nauyi, tabbatar da sarrafa nauyinku.

Tsarin rage cin abinci mai rage kiba

Ana gabatar da cikakken menu na mako-mako don rage nauyi akan rage rage kiba. Idan kayi biyayya ga irin wannan abincin don dalilai na warkewa, yana da mahimmanci a tsara abinci tare da taimakon likitanku.

Litinin

Karin kumallo: oatmeal a cikin ruwa (kusan 200 g shirye-shirye); koren shayi marar daɗi.

Abun ciye-ciye: 'ya'yan itace da salatin Berry (nauyin duka - har zuwa 250 g).

Abincin rana: barkono cushe (100 g); 200 g shinkafar wofi da ruwan apple (200 ml).

Bayan abincin dare: kowane 'ya'yan itace.

Abincin dare: har zuwa 300 ml na ganyayyaki borscht.

Talata

Karin kumallo: salatin kayan lambu da ganye, yafa masa man zaitun (nauyin rabo kusan 250 g); kopin bakar shayi.

Abun ciye-ciye: plums (pcs 3-4.) Ko kuma ɗanɗano.

Abincin rana: dafaffen ƙirjin kaza (100 g); buckwheat (200 g); gilashin peach ko wasu ruwan 'ya'yan itace.

Bayan abincin dare: kimanin 30 g na 'ya'yan itace da aka bushe.

Abincin dare: tofaffun kifi mara kyau (200 g) da wasu kayan lambu mara sanyayyar abinci ko kuma cokali biyu na salatin kayan lambu.

Laraba

Abincin karin kumallo: cuku mai ƙananan mai (200-250 g); kopin shayi ko kofi.

Abun ciye-ciye: kowane 'ya'yan itace tare da koren shayi.

Abincin rana: miyan kayan lambu mai mai mai da kuma gurasar burodin hatsi.

Abincin dare: kimanin 250 g na salatin Girka.

Abincin dare: stewed kayan lambu mara dadi (har zuwa 200 g); daidai naman da aka dafa ko aka gasa naman sa.

Alhamis

Karin kumallo: shinkafa 200 da aka tafasa cikin ruwa; gilashin kowane ruwan 'ya'yan itace.

Abun ciye -ciye: lemu; kamar guda biyu na tsattsaguwa.

Abincin rana: 300 g na borscht mai cin ganyayyaki; kopin bakar shayi mara dadi.

Bayan abincin dare: tsiren ruwan teku (har zuwa 200 g).

Abincin dare: 200 g oatmeal a cikin ruwa; gilashin kowane ruwan 'ya'yan itace.

Jumma'a

Abincin karin kumallo: wani ɓangare na geron porridge (150-200 g); koren shayi.

Abun ciye-ciye: tangerines 2; gilashin ruwan da kuka fi so.

Abincin rana: farantin borscht tare da naman saniya; Black shayi.

Bayan abincin dare: 'ya'yan itace da salatin berry (200 g).

Abincin dare: 200-250 g na kifin da aka dafa.

Asabar

Karin kumallo: har zuwa 200 g na dafaffiyar buckwheat da kopin baƙin shayi.

Abun ciye-ciye: tsiren ruwan teku; gilashin ruwan da kuka fi so.

Abincin rana: farantin miyar naman kaza mai mai mai mai; dafa kifi ko gasa (har zuwa 150 g).

Bayan abincin dare: koren apple; kopin koren shayi.

Abincin dare: 200-250 g of Boiled dankali ba tare da gishiri; yan tablespoan karamin cokali na salatin kayan lambu tare da yalwar ganye.

Lahadi

Abincin karin kumallo: oatmeal akan ruwa (200 g); kowane shayi ko baƙin kofi.

Abun ciye-ciye: peaches 2; koren shayi.

Abincin rana: miyan kabeji tare da filletin kaza (kimanin 300 ml).

Bayan abincin dare: gilashin kefir mai ƙananan mai; dintsi na kowane kwaya.

Abincin dare: stewed kayan lambu marasa sitaci (har zuwa 200 g); gilashin kowane ruwan 'ya'yan itace ba tare da sukari ba.

Contraindications don rage cin abinci mai rage kiba

  • Ba shi yiwuwa a bi irin wannan abincin idan kun san cewa akwai karancin alli a cikin jiki. Zai fi kyau a bincika ta tuntuɓar ƙwararren masani a gaba.
  • Hakanan, wannan abincin bai dace ba a gaban kowane mummunan cututtuka na yau da kullun, ciwon sukari.
  • Ba za ku iya ci haka ba ga waɗanda ba su kai shekaru 18 ba, da masu ciki da masu shayarwa. Expectant da matasa uwaye kawai bukatar da abubuwa kunshe a cikin kiwo da fermented madara kayayyakin.
  • Ga sauran mutane, kula da aƙalla ƙa'idodi na yau da kullun na wannan abincin zai zama da amfani kawai.

Fa'idodin rage cin abinci mai rage kiba

  1. Ba a bayyana rashin jerin abubuwan sabawa na yau da kullun, musamman, ta hanyar gaskiyar cewa cin abincin mai rage kiba baya jin yunwa.
  2. Wannan daidaitaccen tsarin abincin, tare da tsarin da ya dace, ba zai gyara adadi kawai ba, amma kuma zai ba lafiyar ku.
  3. Don tsawon rayuwa na rayuwa akan sa, zaka iya rasa zuwa kilogiram 10. Amince, idan aka ba ku cewa za ku iya cin abinci iri-iri masu ƙoshin lafiya kuma ba za ku sha wahala daga jin ciki ba, wannan yana da kyau sosai.
  4. Game da kiwon lafiya, ban da daidaita matakan cholesterol, rayuwa bisa ka'idojin rage kiba na alkawalin inganta bacci da yanayi, kuzari, ji daɗin walwala, daidaituwar ci, da inganta yanayin jini.

Rashin dacewar rage cin abinci mai rage kiba

  • Irin wannan abincin bai dace da mutanen da ke neman rasa nauyi da sauri ba. Amma ka tuna cewa nauyin da ke barin sauri zai iya dawowa kamar sauri. Don haka sake yin tunani game da ko yana da daraja juya zuwa wani abincin na bai ɗaya don taimako.
  • Zai iya zama da wahala a zauna a rage cin abinci mai rage kiba ga mutanen da ke matukar son zaƙi. Bayan duk wannan, a nan, kamar yadda kake gani, hatta zuma da jam ba a ba da shawarar, shi ya sa irin wannan abincin ba zai dace da haƙori mai daɗi ba.
  • Hakanan, wahalar bin abin ci (wato, cin abinci mai ɗanɗano) na iya tashi a cikin mutanen da, saboda yawan ayyukansu (misali, tare da tsayayyen aiki), kawai ba sa iya cin abinci sau da yawa.

Maimaita rage rage kiba

Idan kana son ci gaba da rasa nauyi a kan rage cin abinci mai rage kiba, zaka iya sake komawa zuwa irin wannan tsarin abincin, bayan ka ɗan dakata aƙalla wata guda, wanda a lokacin shima ya cancanci rayuwa bisa ga ƙa'idodin ka'idojin hanyar kuma ba shagaltuwa da duk nau'ikan abinci masu nauyi ba.

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