Abinci na dogon lokaci, makonni 3, -10 kg

Rashin nauyi har zuwa kilogiram 10 cikin makonni 3.

Matsakaicin abun cikin kalori na yau da kullun shine 980 Kcal.

Don rasa sanannen nauyin nauyi, gajeren abinci guda ɗaya ko kwanakin azumi bazai dace ba. Abincin abinci na dogon lokaci zai taimaka canza fasalin ku.

Hanyoyi mafi shahara da tasiri na asarar nauyi na lokaci mai tsawo sune cin abinci na Amurka, canza protein-carbohydrate, abinci ga mata masu juna biyu, hanyar ragin nauyi wanda Elena Malysheva ta haɓaka, rage cin abinci mara nauyi.

Bukatun abinci na dogon lokaci

Dogon lokacin Abincin Amurka ya ba da gudummawa ga ƙaunar Amurkawa ga hamburgers da sauran wakilan abinci mai saurin abinci. Likitoci da masana harkar abinci daga Amurka sun yi kara game da al'adar 'yan uwansu ta duniya game da cin abinci mara lafiya da abinci mai yawan kalori. Ka'idodin ƙa'idodin tsarin Amurka sun haɗa da ƙin cin abincin dare bayan 17:00 (matsakaici - 18:00). Don haka kafin kwanciyar barci ba tsananin yunwa mai ƙarfi ya shawo kanku ba, yana da kyau ku kwanta, musamman a lokacin cin abinci na farko, kada ya wuce 22:00. Abinci sau uku a rana ya kamata ya ƙunshi abinci mai ƙoshin lafiya (musamman, kifi mai laushi da nama, 'ya'yan itacen da ba na sitaci ba da kayan lambu, ƙwai kaza). An sanya takunkumi mai tsauri kan mai, vinegar, giya, sukari da duk wani abinci wanda akwai wurin zama a ciki. Hakanan yana da daraja rage amfani da gishiri da kayan ƙanshi, kuma idan zaku ɗauki ɗan gajeren lokaci akan abinci, zaku iya ƙin gaba ɗaya.

Abincin yau da kullun shine Hanyar canza-protein-carbohydrate (BUC)... Lokacin da jikinmu ya yi ƙasa da carbohydrates, sukan fara raguwa, wanda shine dalilin da yasa yawancin tsarin asarar nauyi mara nauyi ya shahara sosai. Amma tare da dogon rashin cin carbohydrates, matsalolin kiwon lafiya ko jihar plateau na iya tasowa (lokacin da karin fam ya daina tafiya, kuma har yanzu kuna son rasa nauyi). Kawai don yanayi lokacin da kuke son canza jikin ku sosai, cin abinci na maye gurbin furotin-carbohydrate cikakke ne. Bisa ga ka'idodinta, furotin ya kamata ya yi nasara akan menu na kwana biyu, kuma a rana ta uku akwai karuwa a cikin kayan abinci na carbohydrate a cikin abinci. A sakamakon haka, jiki ba shi da lokaci don fuskantar rashin carbohydrates kuma ya hana asarar nauyi. Yana da kyau a tsara menu kamar haka. A rana ta farko, ku ci daidaitaccen abinci, wato, cinye samfuran carbohydrate da furotin a cikin matsakaici. Yana da kyau kada a wuce adadin kuzari na yau da kullun sama da raka'a makamashi 1500. A kwana na biyu da na uku, ya kamata a fi son furotin, kuma a rana ta huɗu na abinci, yakamata a ƙara carbohydrates zuwa menu. Sa'an nan kuma muna "wasa" na kwanaki uku tare da sunadarai da carbohydrates, bayan haka mun koma ga makircin da aka kwatanta (mun fara tare da daidaitaccen rana). Domin jiki yayi aiki yadda ya kamata, a cikin kwanakin sunadaran ana bada shawara don ba da fifiko ga kifaye mai laushi, abincin teku, nama mai laushi, kiwo da kayan kiwo-madara na matsakaicin mai, kuma a cikin carbohydrates - dukan hatsi, 'ya'yan itatuwa, berries, kayan lambu. da ganye iri-iri.

An san mata suna kara nauyi yayin daukar ciki. Amma akwai matsakaicin adadin ƙara kilogram yayin ɗaukar yaro. Idan sabon fam ya zo muku da sauri, kuna buƙatar abinci na musamman ga mata masu juna biyu. Wannan dabarar za ta samar da kwayoyin halitta na uwa da yaro mai ciki tare da muhimman abubuwa kuma, a lokaci guda, kare mace a matsayi mai ban sha'awa daga nauyin nauyin jiki. Lokacin tattara abinci a cikin wannan lokacin, ya zama dole don iyakance amfani da samfuran gari (musamman daga farin gari), jita-jita da abubuwan sha tare da ƙara sukari. Tabbas, yana da daraja ba da samfuran abinci mai sauri da abinci "datti" daban-daban. Ana ba da shawarar ƙara yawan furotin lafiya a cikin abinci; ya kamata a diba daga kayan kiwo da madara, kifi da nama maras kyau.

Idan ya zo ga hanyoyin dafa abinci, wannan na iya zama tafasa, yin burodi, tuƙa, gasa ko girki. Amma soya abinci ya fi kyau a guje wa. Ya kamata ku iyakance amfani da gishiri, gishiri da kayan yaji, abincin gwangwani; za su iya haifar da kumburi da kuma nauyi. Ana ba da shawarar ku ci abinci daidai sau 4-5 a rana a cikin matsakaicin yanki. Kada ku ci abinci na tsawon sa'o'i biyu masu zuwa kafin ku kwanta. Abincin dare mai kyau zai zama samfuran kiwo mai ƙarancin mai (alal misali, cuku gida a cikin kamfanin kefir ko ryazhenka).

Don yin dabara ta zama mai amfani gare ku, saurari shawarwari masu zuwa daga masana masu gina jiki:

- ya fi kyau a ci gurasa dan an bushe, ya zama ba shi da gishiri (na abin da ake ci), daga m gari ko hatsin rai, adadin yau da kullun bai fi 100-150 g ba;

- yana da amfani a cinye 200 ml na miya kowace rana (yana da kyawawa cewa suna da tushen kayan lambu da ƙananan ƙari na hatsi daban -daban, dankali, taliya, da sauransu);

- nama da abinci iri daban-daban daga gare shi ya kamata a ci ba fiye da 150 g kowace rana (mafi kyawun zaɓi zai zama naman sa mara nama, kaza, turkey, naman maroƙi, zomo fillet);

- kifin mara kyau (misali, pike perch, navaga, cod) shima yana da matukar amfani ga mata masu ciki, har zuwa 150 g a rana;

- idan kun jure wa madara da madara mai tsami da kyau, ku cinye kusan 150-200 g na irin waɗannan samfuran a kowace rana (mafi fifiko shine cuku mai ƙarancin mai, kefir, yogurt, madara duka, yoghurts ba tare da ƙari ba);

- zaka iya cin ƙwai, 1-2 inji mai kwakwalwa. a rana;

- yawan cin kayan lambu na yau da kullun - 15 g;

- daga kayan lambu yana da daraja iyakance amfani da wake, karas, radishes, beets.

Mashahuri da dogon lokaci Abincin da Elena Malysheva ta haɓakaAnan, abun cikin kalori na abincin yau da kullun bazai wuce raka'a 1200 ba. Kuna buƙatar yin menu daga sunadaran da suka dace, mai da carbohydrates, yayin kawar da mai da soyayyen abinci, abinci mai sauri da sauran abinci masu cutarwa daga ciki kamar yadda ya yiwu. Abincin - sau biyar a rana (manyan abubuwa uku da ƙananan abinci sau biyu a tsakani). Abincin karin kumallo yana da kyau tare da oatmeal, kuma marubucin dabarun yana ba da shawarar zub da hatsi, kuma ba tafasa ba. Don yin ɗanyun abincin har ma da ɗanɗano da lafiya, zaku iya ƙara kowane fruita fruitan itacen da ba na sitaci ba (misali, apple) ko kuma handfulan itacen berry a ciki. Cuku mai sanyin kitse ko yogurt mara komai kuma kyakkyawan zabi ne don abincinku na farko. An bada shawarar karin kumallo misalin 8:00 na safe. Kuna buƙatar cin abincin rana a cikin awanni 12-13, galibi tare da haɗin furotin. Misali, zaka iya dafa kifi ko nama da ganye. Yana da kyau a dafa furotin ba tare da amfani da mai da sauran mai ba. Abincin dare (wanda aka ba da shawarar a shirya shi awanni 2-3 kafin lokacin bacci, ko mafi kyau ba daɗewa da 19:00 ba) ya kamata a shirya shi sau da yawa daga salatin kayan lambu da samfurin madara mai mentedara mai mai mai yawa. Hakanan zaka iya cin kwai kaza guda daya. Abun ciye-ciye a kan 'ya'yan itace ko kayan lambu a tsakanin cin abinci.

Idan kana son rage kiba ba tare da ka rage abincinka ba, dadewa cin abinci mara nauyi... Wajibi ne don rage kasancewar abubuwan mai mai a cikin abinci har zuwa 5-10% kuma yana da kyau a kwashe su daga tushen shuka. Abincin da aka haramta a kan wannan abincin sun haɗa da: naman alade, agwagwa, naman sa mai kitse, nau'in nama, tsiran alade da duk kayan tsiran alade, kifi mai mai (eel, herring, carp, mackerel, tuna, sardines, da dai sauransu), caviar kifi, madara, da dai sauransu. madara mai tsami, gwaiduwa kwai, waken soya, wake, goro, kowane abinci da abin sha tare da sukari, zuma, jam, barasa, soyayye da abinci mai mai, kayan abinci masu sauri da duk wani kayan abinci mai kalori.

Kuma don cin abinci mai ƙarancin mai mai ƙaranci kuna buƙatar waɗannan abinci masu zuwa:

- nama (naman sa mara kyau, naman alade, wasa, kaza);

- kifi (pike, cod, perch, trout, flounder);

- kayan burodi da aka yi daga gari mai laushi;

- kowane kayan lambu da namomin kaza;

- 'ya'yan itace.

Ruwan shan - ruwa mai tsafta, shayi mara dadi da kofi, ganyen shayi.

Lokacin shirya abinci, kuna buƙatar zaɓar hanyar sarrafawa mai taushi (kowane, ban da soyawa).

Tsarin Abinci Na Tsawon Lokaci

Abincin Amurka a kowane mako

Litinin

Karin kumallo: hatsin rai ko gurasar hatsi (yanki 1); lemu ko tuffa; Kofi mai shayi.

Abincin rana: har zuwa 200 g kifi dafa ko soyayyen a cikin busasshen kwanon rufi; 100 g na seleri yafa masa ruwan 'ya'yan lemun tsami.

Abincin dare: wani nama mara laushi da aka gasa a kamfanin albasa da gwaiduwa daya (adadin nauyin rabo bai wuce 100 g ba); Apple; yanki na gurasa ko tos; gilashin madarar madara.

Talata

Karin kumallo: toast toast; shayi ko kofi; lemu mai zaki

Abincin rana: stewed alayyafo (200 g); hanta naman alade da aka toya a busasshen kwanon rufi (130-150 g); 2 Boiled dankali; shayi / kofi ba tare da sukari ba.

Abincin dare: salatin kayan lambu wanda ba na sitaci ba, an ɗanɗana shi da mai kayan lambu; karamin ɗan naman alade mai ƙanshi a yanki yanki na burodi; Boyayyen kwai da gilashin farin yogurt.

Laraba

Karin kumallo: yanki burodi; lemu ko tuffa; Kofi mai shayi.

Abincin rana: 200 g na soyayyen nama (dafa a cikin kwanon rufi ba tare da ƙara kitse ba); Gilashin ruwan tumatir; biyu na ganye letas; ruwan innabi ko wasu citrus.

Abincin dare: dafaffen ƙwai kaza (1-2 inji mai kwakwalwa.); yanki burodi; salatin tumatir biyu; gilashin yogurt; don kayan zaki, ku ci pear ko apple.

Alhamis

Karin kumallo: yanki burodi; lemun tsami ko ƙaramin apples 2; shayi / kofi ba tare da sukari ba.

Abincin rana: yankakken farin kabeji (150 g) tare da ruwan lemun tsami; Boiled naman kaza (200 g); Tea kofi.

Abincin dare: karamin tos; Barkono na Bulgaria; 5-6 radishes; casserole na 50 g cuku mai ƙarancin kitse, gwaiduwa da kwai ɗaya da ƙaramin apple; gilashin madara mara mai mai yawa.

Jumma'a

Karin kumallo: yanki burodi; lemu mai zaki; shayi / kofi ba tare da ƙari ba.

Abincin rana: wani tafasasshen nama (150 g); karas grated (250 g); dankalin turawa a cikin kayan ɗamara; shayi / kofi ba tare da sukari ba.

Abincin dare: cakulan ƙwai daga ƙwai biyu (dafa a cikin kwanon rufi mai bushewa); salatin tumatir, ganye da albasa; Apple.

Asabar

Karin kumallo: yanki burodi; lemu ko tuffa; Kofi mai shayi.

Abincin rana: wani sashi na tafasasshen kifi (har zuwa 200 g); yanki burodi; kimanin 150 g na salat na kayan lambu wanda ba starchy, yafa masa ruwan 'ya'yan lemun tsami; shayi / kofi ba tare da ƙari ba.

Abincin dare: dafa shi naman sa tare da horseradish (150 g); ganyen latas; apple da gilashin madara mara mai mai mai yawa.

Lahadi

Karin kumallo: toast ba tare da ƙari ba; Apple; Kofi mai shayi.

Abincin rana: dafa kaza (200 g); 100 g na shinkafa; ganyen latas tare da ruwan lemon; Apple; 200-250 ml na madara mai mai mai yawa.

Abincin dare: yogurt mai ƙananan mai (gilashi); yan 'yanyan tsintsa; yanki burodi da karamin apple.

Abincin yau da kullun na abinci mai gina jiki-carbohydrate

Rana 1 (daidaitawa)

Abincin karin kumallo: oatmeal (dafa a ruwa) tare da 'ya'yan itace; gilashin kefir.

Abincin rana: buckwheat ko mashed dankali; wani yanki na steamed kifi.

Abincin dare: cuku mai ƙananan mai tare da yankakken apple; kopin shayi ba tare da ƙari ba.

Da dare: zaka iya shan gilashin kefir.

Rana ta 2 (furotin)

Karin kumallo: dafaffen kwai; yanki na cuku mai ƙananan mai; Kofi mai shayi.

Abincin rana: wani yanki na gasashen filletin kaza tare da lentil.

Abincin dare: gasa kifi da salatin kabeji; shayi.

Rana ta 3 (furotin)

Abincin karin kumallo: cuku cakulan da aka dafa shi da kefir.

Abincin rana: kamar wasu kayan cin nama da kuma salatin kayan lambu mara dadi.

Abincin dare: stew (naman turkey da kayan lambu); kopin shayi.

Ranar 4 (carbohydrate)

Karin kumallo: croissant; Ayaba; shayi ko kofi.

Abincin rana: kwano na borscht ba tare da soya ba; yanki na dukan burodin hatsi; kopin shayi kuma, idan ana so, alewa ko dunƙarar duhun cakulan.

Abincin dare: dafaffen shinkafa; kamar wata kokwamba; gilashin ruwan inabi.

Rana ta 5 (furotin)

Abincin karin kumallo: cuku cuku casserole mai ƙananan mai; Kofi mai shayi.

Abincin rana: kifin fillet (dafa ko gasa); yankakken farin kabeji.

Abincin dare: gasasshen nama da kopin romo.

Rana ta 6 (furotin)

Abincin karin kumallo: omelet (yi amfani da ƙwai kaza biyu, dafa a cikin kwanon ruya mai bushewa); kofi Shayi.

Abincin rana: Boiled turkey; tumatir da salatin kokwamba.

Abincin dare: kifin mara nauyi ko yankakken nama; karas da shayi.

Ranar 7 (carbohydrate)

Karin kumallo: muesli ba tare da ƙari ba; shayi ko kofi.

Abincin rana: kwano na miyar kifi da yanki burodi; dankali dafaffe da yankakken nama; kamar cokali biyu na salad (kayan marmari marasa ganye da ganye).

Abincin dare: 2-3 kabeji da shayi.

Misalin tsarin cin abinci na mata masu ciki

Na farkon watanni uku

Karin kumallo: wani yanki na muesli sanye da yogurt; ruwan lemon pear wanda aka matse shi.

Abun ciye -ciye: burodin hatsi gaba ɗaya tare da guntun salmon; kofin shayi.

Abincin rana: kwano na miyan naman kaza; farin kabeji a cikin hanyar salatin; kopin kayan kwalliyar ganye.

Bayan abincin dare: yanki burodi tare da cuku.

Abincin dare: risotto na kayan lambu da yankakken karas; gilashin kefir.

Na uku

Karin kumallo: hatsi, wanda za'a iya dafa shi a madara, tare da apple; shayi na chamomile.

Abun ciye-ciye: dintsi na almond da 'yan prunes.

Abincin rana: miyar wake; salatin daga teku ko wasu kabeji; gilashin ruwan 'ya'yan itacen cranberry.

Bayan abincin dare: yanki burodi tare da kifi; shayi.

Abincin dare: omelet daga wasu ƙwai kaza da namomin kaza; gilashin yogurt na halitta.

Na uku

Abincin karin kumallo: kamar yadda ake cin abinci tare da cuku cuku; gilashin yogurt.

Abun ciye-ciye: sandwich (gurasar hatsi da cuku); shayi.

Abincin rana: kwano na hodgepodge na kifi; salatin (tuna a cikin ruwan 'ya'yan itace da ganye); roman tashi.

Bayan abincin dare: gurasar cuku da shayi.

Abincin dare: Boiled kifi da 2 tbsp. l. shinkafa; Gishiri da aka dafa da madara ko kefir (gilashi).

Misali na abincin mako-mako na abincin Elena Malysheva

Day 1

Karin kumallo: 200 buckwheat porridge; Boyayyen kwai daya; salatin karas (100 g), yafa masa man kayan lambu; matsakaiciyar apple.

Na biyu karin kumallo: casserole na 120-130 g na cuku mai ƙananan mai da 20 g na semolina.

Abincin rana: soufflé daga naman sa (har zuwa 100 g) da sunadaran ƙwai kaza guda biyu; farin kabeji (200-250 g); ruwan rosehip.

Abun ciye-ciye: ɗan itacen inabi ko lemu.

Abincin dare: kabeji stewed tare da zucchini (jimlar nauyin tasa 200 g); gasa apple tare da zuma da kirfa.

Kafin kwanta barci: 200 ml na kefir mai ƙananan mai.

Day 2

Abincin karin kumallo: oatmeal (200 g shirye-shirye) tare da ƙari na tablespoon na kowane berries; madara mara kyau (gilashi).

Na biyu karin kumallo: 250 g na salatin beetroot tare da prunes da 1 tsp. man kayan lambu; Burodi

Abincin rana: shinkafa da pilaf kayan lambu (150 g); yanki dafaffen nono kaza (70-80 g); salatin kabeji (100 g), an dandana shi da dropsan saukad da man kayan lambu; tumatir. Bayan minti 20 bayan cin abincin rana, ana bada shawara a sha romon fure.

Abun ciye-ciye: cuku mai ƙananan mai (100 g); yoghurt na halitta ba tare da ƙari ba (100 ml).

Abincin dare: fillet din kifi (har zuwa 100 g); 1-2 dafaffen kwai fari da 200 g dafaffun koren wake.

Kafin kwanciya: gilashin kefir (zaɓi mara mai ko 1%).

Day 3

Abincin karin kumallo: omelet mai tururi tare da fararen kwai biyu da madara mai mai mai ƙyama; karas da salatin apple; shayi.

Na biyu karin kumallo: koren apple.

Abincin rana: 150 g miyan kayan lambu (zaka iya amfani da kowane kayan lambu ban da dankali); dafaffen kaza da wake da aka dafa ba tare da mai ba (100 g kowanne).

Abun ciye-ciye: 100 g farin kabeji; karamin karas da rabin apple (zaka iya yin salad daga wadannan sinadaran).

Abincin dare: abincin mai-mai mai yawa (150 g).

Kafin lokacin barci: kefir mai mai (200 ml).

Day 4

Karin kumallo: 50 g na naman sa fillet, tururi ko Boiled; koren wake (100 g) da gutsurar tsintsiya.

Na biyu karin kumallo: vinaigrette (150 g) da gurasa 1-2.

Abincin rana: 100-120 g na stewed kabeji; 40 g grated karas; durƙusasshen kifin mara nauyi (100 g); a sha romon fure kadan kadan.

Abun ciye-ciye: matsakaiciyar siyen koriyar apple.

Abincin dare: casserole na 100 g na cuku cuku na mafi ƙarancin abun ciki, furotin na kwai daya, 20 g na karas da teaspoon na kirim mai tsami; kopin shayi.

Kafin lokacin kwanciya: gilashin kefir mara mai mai.

Day 5

Karin kumallo: 3-4 tbsp. l. oatmeal steamed tare da 100 ml na madara, tare da 30 g na kowane bushe 'ya'yan itace.

Na biyu karin kumallo: squash puree (200 g) da 100 g na eggplant (dafa ba tare da mai).

Abincin rana: 100 g na Boiled ko steamed fillets kifi; 200 g kayan lambu na stew (zaka iya amfani da karamin cokali 1 na man sunflower yayin dafa abinci); a cikin rabin sa'a - kopin rosehip broth.

Abun ciye-ciye: 70 g na shinkafa; tumatir ko ofan karamin kokwamba.

Abincin dare: cuku mai ƙananan mai (150 g).

Kafin barci: 200 ml na kefir mai mai mai yawa.

Day 6

Karin kumallo: dafaffen kwai; koren wake (50 g); 30 g cuku tare da mafi ƙarancin abun mai; kopin shayi.

Karin kumallo na biyu: dankalin turawa; sauerkraut (100 g) tare da kore albasa.

Abincin rana: miyar miya ba tare da soya ba (150 g); yanki filletin kaza (100 g); zucchini stewed tare da karas (150 g); Brandi biyu.

Abun ciye-ciye: 200 g na kayan lambu wanda ba na starchy bane tare da cokali mai tsami.

Abincin dare: fure farin kabeji (200 g) da kuma 50 g cuku mai ƙoshin mai.

Kafin kwanciya: ruwan sha mai narkewar mai mai (200 ml).

Day 7

Karin kumallo: 200 g na sha'ir porridge; apple da salatin karas (2 tbsp. l.).

Na biyu karin kumallo: lemu da shayi mara dadi.

Abincin rana: stewed kabeji (200 g); karamin koren apple.

Abun ciye-ciye: 100 g na cuku mai ƙananan kitse.

Abincin dare: yanki daga filletin kifin mara nauyi (90 g); farin kwai biyu; Boyayyen wake (150 g).

Kafin barci: gilashin kefir mai ƙananan mai.

NoteDays Ranakun abinci, idan ana so, za'a iya sauya su.

Misali na cin abinci mara mai mai ƙima

Karin kumallo: dafaffen ƙwai biyu kaza; rabin inabi ko tuffa; shayi mara dadi.

Na biyu karin kumallo: salatin 'ya'yan itace tare da dinbin zabibi; freshly ya matse ruwan apple.

Abincin rana: salatin tumatir da ganye; dukan burodin hatsi tare da cuku na gida; shayi mara dadi.

Abincin dare: dafaffen nama ko kifin kifi; miyan kayan lambu mara miya; sabo ne kokwamba ko tumatir.

Dogon lokacin contraindications

Restrictionsuntatattun ƙuntatawa don bin abin da ake ci na dogon lokaci shine tsananta cututtukan yau da kullun, ƙuruciya da tsufa, ciki (ban da abinci na musamman) da lactation.

Fa'idodin Abincin Tsawon Lokaci

  1. Abubuwan cin abinci na dogon lokaci na iya taimakawa canza ɗabi'ar cin abincin da ta sa kiba. Wannan zai baku damar kiyaye jikinku a cikin sabbin hotuna a nan gaba.
  2. Abubuwan da aka gabatar na abinci-suna ba ku damar cin mai daɗi, da ɗanɗano kuma ya bambanta.
  3. A yawancin nau'ikan abinci na dogon lokaci, ana ciyar da abinci na ɓangaren ɓangare, wanda ke taimaka wajan gujewa tsananin yunwa kuma yana taimakawa hanzarta saurin aiki.
  4. Tsarin abinci ya daidaita kuma sabili da haka ba zai haifar da rikici cikin aikin jiki ba.
  5. Rage nauyi yana faruwa lami-lafiya, wanda duk masu ilimin abinci mai gina jiki da likitoci ke tallafawa.
  6. Nau'in nau'ikan asarar nauyi na dogon lokaci yana ba ka damar zaɓar wanda ya dace da kai.

Rashin dacewar cin abinci na dogon lokaci

  • Rashin nauyi na dogon lokaci ba shi da fa'idar rashin amfani, idan muna magana game da walwala da lafiya. Amma yana da daraja la'akari da gaskiyar cewa don asarar nauyi mai yawa zaku buƙaci haƙuri na dogon lokaci kuma, mai yiwuwa, sake jan halaye masu yawa na cin abinci har abada.
  • A kan abinci mai tsawo, ana rage nauyi a hankali. Idan kana son ganin sakamakon kokarinka "kawai gobe", ba a tsara wadannan dabarun don hakan ba.

Maimaita abinci mai tsawo

Idan lafiyar ku da lafiya suna cikin tsari, amma har yanzu kuna da nauyin da ya wuce kima, zaku iya zuwa cin abinci na dogon lokaci a kowane lokaci.

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