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Rashin nauyi har zuwa kilogiram 8 cikin makonni 4.
Matsakaicin abun cikin kalori na yau da kullun shine 1200 Kcal.
Akwai abinci mai yawa waɗanda ke yin alƙawarin ragin nauyi sosai, kuma galibi tsinkayarsu gaskiya ne. A cikin kwanaki 7-10 kawai, nauyi iri ɗaya na iya “tashi sama” daga jiki. Amma, kash, bayan irin wannan asara mai nauyi, kilogram da aka rasa galibi suna dawowa kamar sauri. Kuma ba a keɓe cewa za su dawo tare da “abokai” kuma ba.
Masana ilimin abinci mai gina jiki sun ba da shawarar kula da abinci mai dogon lokaci. Kodayake zasu dauki tsawon lokaci don rasa nauyi, sakamakon zai kasance mai dorewa. Kuma mafi mahimmanci, rasa nauyi akan kwasa-kwasan abinci mai dogon lokaci yafi aminci ga lafiyar ku.
Bukatun abinci na dogon lokaci
popular cin abinci na dogon lokaci na masanin abinci mai gina jiki na Czech Horvat… Kuna iya manne shi gwargwadon yadda kuke so, maimaita menu akai-akai kowane mako, wanda koyaushe iri ɗaya ne. Wannan dabarar ta ƙunshi cin abinci guda biyar a rana a matsakaici. Ya kamata samfuran su kasance masu lafiya kuma ba masu mai ba. Lean nama, kayan lambu, 'ya'yan itãcen marmari da berries (zai fi kyau a zabi wadanda ba sitaci), low-mai kiwo da fermented madara kayayyakin, sabo ne squeezed juices, kaza qwai. Dangane da hanyoyin dafa abinci, an yarda da wani abu banda soyawa da mai akan wannan abincin. Abin da za a iya ci danye bai kamata a yi masa zafi ba kwata-kwata. Wajibi ne don samar da jiki da yawan abin sha. Kofi da shayi kuma an yarda. Horvath baya ba da shawarar ƙara sukari ko wasu kayan zaki masu kalori mai yawa a gare su, amma mai haɓaka abinci ba shi da komai game da maye gurbin sukari (musamman, xylitol). Ya kamata a lura cewa yawancin likitoci da masu gina jiki ba su goyi bayan yin amfani da irin wannan ƙarin ba. Anan zabin naku ne. Idan da gaske kuna son wani abu mai dadi, ku sha shayi ko kofi tare da abin zaƙi sau ɗaya ko sau biyu a rana, amma mafi kyau ku saba da abubuwan sha. A matsayinka na mai mulki, a cikin mako guda na cin abinci na Croatian, ana cinye 2-3 kg na nauyi.
Dangane da dokokin wannan duka da sauran abubuwan abinci na dogon lokaci, yana da kyau a yi wasanni. Yawancin lokaci, mutanen da suke buƙatar rasa kilo da yawa suna juya zuwa hanyoyin dogon lokaci. Idan baku kiyaye jiki cikin sifa mai kyau tare da motsa jiki ba, to ba za a iya guje wa walwala na tsoka ba. Idan ba ku da lokaci ko damar da za ku ziyarci gidan motsa jiki, yi ƙoƙari ku samar da kanku da ayyukan motsa jiki na safe, a cikin abin da za ku yi amfani da manyan wuraren matsalolin jiki.
Wata hanya mai tasiri don ragewa shine low-kalori mai cin abinci na dogon lokaciCan Ana iya bin dokokinta na tsawon wata ɗaya. Kuna iya tsara abincin da kanku, ko zaku iya amfani da menu na ƙasa. Babban abu shine cewa sandar kalori baya faɗi ƙasa da raka'a 1200 kowace rana. A matsayinka na ƙa'ida, kilogram 1,5-2 da ba dole ba sun tafi, kuma waɗannan ƙa'idodi ne na rage nauyin jiki yawancin masu abinci mai gina jiki suna ɗaukar cutarwa ga lafiyar jiki. Irin wannan asarar nauyi na iya faruwa tare da abincin 1300 (har ma da 1500) adadin kuzari. Yayin da kake shirin cin abincin ka, ka tuna abubuwan da kake so. Kada ku ji yunwa. Yi ƙoƙari ku ci ɓangare kuma koyaushe ya bambanta. Don kada jiki ya tsorata, dole ne ya karɓi duk abubuwan haɗin da ake buƙata (sunadarai, carbohydrates, ƙwayoyin da ke daidai, hadaddun gishirin ma'adinai da bitamin).
A cikin dukkanin nau'ikan abinci na dogon lokaci, ana ba da shawarar taƙaita cin gishiri, amma tabbas ba shi da fa'ida a cire shi gaba ɗaya daga menu don wannan dogon lokacin. Wannan aikin na iya zama mafi hatsari ga jiki fiye da salting abinci.
Wani sanannen hanyar asarar nauyi shine abincin dare na Dr. BormentalBabban ka'idarsa kuma ita ce ƙididdige abun cikin kalori na yau da kullun, yakamata ya kasance cikin kewayon raka'a 1000-1200. Marubucin abincin ba ya kira ga tsauraran hani. Idan kuna son biredi ko wani abinci mai yawan kalori, ku ci, amma ku tabbata a cire raka'a makamashi daga jimillar al'ada. Tabbas, babban ɓangaren abincin ya kamata ya ƙunshi abinci mai haske mai lafiya, in ba haka ba zai zama ba zai yiwu ba kawai don samar da jiki tare da duk abubuwan da ake buƙata. Tsarin abinci akan abincin Bormental yana nuna ƙarancin abinci huɗu a rana. Kuna iya cin abinci akai-akai. Tsakanin abinci bai kamata ya wuce sa'o'i uku zuwa hudu ba. Da kyau, idan kun cinye 30% na adadin kuzari na yau da kullun don karin kumallo, don abun ciye-ciye - har zuwa 10, abincin rana - har zuwa 40, abincin dare - har zuwa 20, abincin dare na biyu - har zuwa 10. Yi ƙoƙarin rage yawan kyafaffen, gishiri, abincin da aka ɗora, abinci mai kitse a cikin abincinku, kayan zaki, taliya daga mafi girman ma'auni na alkama, kayan ƙayatarwa. Yana da kyawawa cewa daya hidima yana auna kimanin 200 g. Ku ci a hankali. Mafi kyawun lokacin shine rabin sa'a. Kuna buƙatar tashi daga teburin da sauƙi, kuma ba tare da jin daɗin "dutse" a cikin ciki ba. Ya kamata a ba da fifiko ga irin waɗannan hanyoyin dafa abinci kamar tururi, stewing, tafasa, yin burodi. Yana da daraja gaba ɗaya ƙin cinye giya a lokacin rage cin abinci na Bormental (da duk sauran zaɓuɓɓuka don abinci na dogon lokaci). Ga waɗanda aikinsu ya ƙunshi motsa jiki na motsa jiki, ko ƙwararrun 'yan wasa, ana ba da shawarar ƙara ƙarin adadin kuzari 200 zuwa madaidaicin adadin kuzari na yau da kullun. Kamar yadda mutanen da suka fuskanci cin abinci na Bormental a kan kansu sun lura, a cikin kwanaki 7, 2 zuwa 4 karin fam yawanci suna raguwa. Kuna iya tsayawa kan abincin har tsawon lokacin da kuke so, idan, ba shakka, kuna jin daɗi.
Abincin Croatian na mako guda
Litinin
Karin kumallo: dafaffen kwai; busasshen yanki na gurasa mai nauyin 30 g; Kofi mai shayi.
Abun ciye-ciye: rabin apple.
Abincin rana: game da 130 g na naman sa fillet; Boiled dankali (100 g); karamin sashi na salatin kayan lambu mara tsami; kofi Tea.
Bayan abincin dare: kowane 'ya'yan itace (100 g).
Abincin dare: naman alade ko nama mara nauyi (80 g); kwai, aka dafa ko soyayye ba tare da mai ba; kayan lambu sabo; man shanu (10 g); freshly squeezed juice (gilashi).
Talata
Karin kumallo: croutons; shayi ko kofi.
Abun ciye -ciye: ƙanƙara mai ɗanɗano karas.
Abincin rana: 50 g na naman sa stewed; dankalin da aka gasa ko aka dafa; Kankana 2-3 na kankana.
Abincin dare: kofi ko shayi tare da madara da aka ƙara.
Abincin dare: ɗanyen kifin da aka toya (150 g) da ganyen alayyahu.
Laraba
Karin kumallo: burodi; yankakken naman alade; shayi ko kofi.
Abun ciye-ciye: rabin inabi.
Abincin rana: 150 g na stewed nama mara kyau; stewed dankali da karas (200 g).
Bayan abincin dare: ml 200 na ruwan tumatir.
Abincin dare: Boiled dankali (100 g), yafa masa 50 g na low-mai curd curd.
Alhamis
Abincin karin kumallo: yankakken yanki biyu na wuya ko cuku mai sarrafawa (babu ƙari); burodi; shayi ko kofi.
Abun ciye-ciye: lemu
Abincin rana: dafaffen ko dafaffen filletin kaza (har zuwa 150 g) da dafafaffen dankali da kamar wata sabuwar cucumbers.
Bayan abincin dare: karamin apple.
Abincin dare: omelet, don shiri wanda muke amfani da ƙwai biyu da 30 g na naman alade (soya ba tare da mai ba); tumatir; gilashin ruwan 'ya'yan itace.
Jumma'a
Karin kumallo: cuku mai ƙananan mai (100 g); crouton; kopin shayi ko kofi.
Abun ciye-ciye: rabin kowane fruita fruitan itace ko handfulan dinka na berriesa berriesan itace.
Abincin rana: Boiled dankali da 100-150 g na tafasasshen nama mara kyau; compote.
Abincin dare: maras nauyi mai kefir (gilashi).
Abincin dare: salatin kayan lambu wanda ba sitaci ba; ruwan 'ya'yan itace daga' ya'yan itace ko kayan lambu da kuka zaba (200 ml).
Asabar
Karin kumallo: tuffa 2 ko yanka kankana.
Abun ciye-ciye: ɗanyen ɗan karas (200 g).
Abincin rana: 100 g na naman alade stewed da adadin adadin tafasasshen dankali; 1-2 tsp. l. salatin kabeji.
Abincin rana: radish grated (kusan 50 g).
Abincin dare: dafaffen ko naman kaza (100 g); dafaffen kwai da kamar wata sabuwar cucumbers.
Lahadi
Karin kumallo: croutons; cuku mai ƙananan mai (50 g); Kofi mai shayi.
Abun ciye-ciye: madara mai mai mai yawa (gilashi).
Abincin rana: 150 g na naman alade, soyayyen a cikin busasshen kwanon rufi ko gasa; Boiled dankali; kokwamba ko wasu kayan marmari marasa sitaci.
Bayan abincin dare: stewed wake (200 g); shayi ko kofi, wanda aka ba shi izinin ƙara har zuwa 100 ml na madara.
Abincin dare: gilashin kefir mai mai mai da ƙananan kuki (1 pc.).
Abincin mai rage kalori na tsawon wata daya
Madadin menu A da B kowace rana
Menu A na makon farko
Abincin karin kumallo: narkar da karamin cokalin zuma na halitta a cikin gilashin madara mai dumi mara mai ki sha crouton daya da wannan abin sha.
Na biyu karin kumallo: kopin shayi tare da yanka biyu na baƙar fata ko hatsin rai, an yada shi da bakin ciki tare da man shanu kuma an yayyafa shi da ganye.
Abincin rana: miyan kayan lambu ba tare da soya ba; wani yanki dafafaffen naman sa; 2 Boiled matsakaici dankali; 'ya'yan itacen.
Bayan abincin dare: tumatir ko gilashin ruwan tumatir; crouton
Abincin dare: yanki na hatsin rai ko gurasa mai laushi tare da man shanu da faski; kefir mai mai mai kadan.
Menu A makon farko
Karin kumallo: kofi / shayi tare da wani yanki na baƙar fata wanda aka yayyafa da ganye.
Na biyu karin kumallo: karamin busasshiyar bagel ko crouton na yau da kullun; 'yan radishes; kefir mai ƙananan (200 ml).
Abincin rana: wani tafasasshen kifi, yaji da horseradish; 2-3 gasa ko dafaffen dankali da ganye, an dan jika shi da man zaitun.
Bayan abincin dare: karamin biskit ko kukis; ruwan 'ya'yan itace (gilashi).
Abincin dare: gilashin madara da yanki burodi; idan kana son wani abu mai zaki, zaka iya cin 'yar halva maimakon gari.
Menu A na sati na biyu
Karin kumallo: burodin hatsi; ruwan 'ya'yan itace daga' ya'yan itatuwa ko kayan marmari (250 ml).
Na karin kumallo na biyu: yanka burodin baƙar fata guda biyu tare da yanki na cuku da kofi da shayi / kofi.
Abincin rana: 2 ƙananan durƙushin kaza mara kyau (zai fi dacewa steamed); karas; gilashin jelly.
Bayan abincin dare: 'ya'yan itace ko biskit; Kofi mai shayi.
Abincin dare: gilashin kefir da burodi tare da jam.
Menu A sati na biyu
Karin kumallo: yanki na gurasar hatsin rai tare da zuma; shayi / kofi tare da madara.
Na biyu karin kumallo: ƙananan sandwiches (2 pcs.) Na baƙin burodi, nama mara kyau, yankakken tumatir.
Abincin rana: wani yanki na jan borscht (zai fi dacewa dafa ba tare da soya ba); dafaffen kwai kaza, yanki dafaffen kifin; dankalin turawa; ganyen latas.
Abincin dare: gilashin kefir da hatsin rai crouton.
Abincin dare: 'yan radishes; 30-40 g cuku mai gishiri; kopin shayi.
Menu A na mako na uku
Abincin karin kumallo: wani yanki na baƙar fata tare da zuma ko jam; kofi Shayi.
Na biyu karin kumallo: dafaffen kwai kaza ko soyayyen ba tare da man shanu ba; fure; burodin baƙar fata da gilashin kefir mai ƙananan mai.
Abincin rana: nama (soya shi a cikin kwanon rufi mai bushe); salatin alayyafo da ƙananan kirim mai tsami mai ƙananan mai; gilashin ruwan 'ya'yan itace.
Bayan abincin dare: apple; dukan burodin hatsi.
Abincin dare: kamar cokali biyu na cuku mai ƙananan mai; yanki na hatsin rai gurasa; gilashin skim ko madara mara mai mai yawa.
Menu A mako na uku
Karin kumallo: gilashin madara tare da croutons da zuma.
Karin kumallo na biyu: smallan sandwiches guda biyu na hatsin rai ko ɗan burodi da naman alade ko nama; 2 tumatir; kopin shayi / kofi.
Abincin rana: shinkafa tare da stewed namomin kaza da gilashin low-mai broth; 1-2 kananan gasa apples.
Bayan abincin dare: ayaba ko biskit; Kofi mai shayi.
Abincin dare: yanki na gurasar hatsin rai tare da yanki na naman maraƙi; apple da shayi.
Menu A na mako na huɗu
Karin kumallo: dunƙulen zuma da ƙoƙon shayi ko kofi.
Na karin kumallo na biyu: sandwiches 2 da suka kunshi burodin hatsin rai, da siraran mai yaushi da cuku mai mai mai ƙyama; Apple.
Abincin rana: filletin kaza da aka gasa a kamfanin kayan lambu; dankakken dankali ba tare da mai ba (cokali 2) ko dafaffen dankali; ganyen latas; gilashin jelly.
Abincin dare: ruwan 'ya'yan karas tare da ɗan biskit.
Abincin dare: burodi ko kuma ɗan karamin cok na curd; kefir mai mai mai kadan.
Menu A mako na huɗu
Karin kumallo: gurasar hatsin rai, mai da mai ƙamshi mai ƙanshi; gilashin madara mara mai mai yawa.
Na biyu karin kumallo: dafaffen kwai kaza (1-2 inji mai kwakwalwa.); karamin jaka; shayi da tuffa.
Abincin rana: kamar wasu tablespoons na wake, stewed tare da tumatir miya; kopin naman kaza mara nauyi; 2 kananan dankali da aka gasa da ganye; apple.
Abincin cin abincin rana: kopin kofi / shayi.
Abincin dare: 2 na bakin ciki na burodin hatsin rai, wanda aka bazu tare da hanta mai ƙananan kitse; biyu radishes.
Note… Zabi nau'ikan 'ya'yan itace da kayan lambu iri-iri dangane da kakar.
Misali na abinci na abincin Bormental na kwana 1
Karin kumallo (300-350 adadin kuzari): 100 g na buckwheat ko shinkafa porridge (shirye da aka yi da shi); dafa nama mara kyau (kimanin 80 g); 100 g low-mai curd tare da zuma ko jam (1 tsp); wani bakin ciki yanki na wuya cuku yin nauyi 10 g; Kofi mai shayi.
Abun ciye-ciye (har zuwa adadin kuzari 150): 150 g mara miya mara kyau / miyan kabeji ba tare da soyawa ba ko kopin shayi / kofi tare da ƙananan ƙananan marshmallows 1-2.
Abincin rana (400-450 adadin kuzari): dafaffen kifi (150-200 g) da kuma adadin adadin kayan lambu danye ko dafa ba tare da mai ba; gilashin compote ko jelly.
Abincin dare (kimanin adadin kuzari 200): salatin g 150 na sabbin kayan lambu da ba na sitaci ba da abincin teku; kopin shayi da mashayar cakulan mai duhu.
Abincin dare na biyu (har zuwa adadin kuzari 100): kefir mai ƙanshi (200 ml) da gurasar hatsi.
Contraindications zuwa cin abinci na dogon lokaci
Abincin mai dogon lokaci yana da 'yan contraindications. Amma har yanzu, ba tare da tuntuɓar ƙwararren masani ba, mutanen da ke ƙasa da shekara 18 da kuma bayan shekara 60 bai kamata su zauna a kai ba, mata a cikin yanayi mai ban sha'awa da yayin shayarwa, tare da matsalolin ƙwaƙwalwa (musamman tare da matsalar rashin cin abinci), tare da tsananta cututtukan yau da kullun , tare da cututtukan gaggawa kowane iri.
Amfanin Abinci
- Abincin na dogon lokaci ya zo da zaɓuɓɓuka daban-daban, don haka a sauƙaƙe za ku iya zaɓar abincin da ya dace da rayuwar ku.
- Tare da tsari mai kyau wanda aka tsara, jiki ba zai sami ƙarancin abubuwan gina jiki ba kuma, ƙari ga rasa nauyi, hakan kuma zai inganta lafiyar sa.
- Abincin na dogon lokaci baya rage aikin, baya sanya jin yunwa, kuma yana samarda raunin nauyi.
- Godiya ga abinci mai gina jiki wanda aka inganta ta hanyar abinci, ciki yana raguwa cikin girma, wanda ke ba da damar kauce wa yawan cin abinci a gaba, don haka ya zama da sauƙi a kula da sakamakon da aka samu shima.
- Ya kamata a lura da irin waɗannan kyaututtukan don mannewa ga abubuwan da ake ci na dogon lokaci: ci abinci ya daidaita, hanzari na kara kuzari, an tsabtace jiki ta hanyar halitta.
Rashin dacewar cin abinci
- Haka ne, asarar nauyi baya faruwa a saurin walƙiya. Don cimma sakamako na zahiri, kuna buƙatar sarrafa abincin kuma kuyi aiki da kanku na dogon lokaci. Kuma har yanzu yana buƙatar motsa jiki na ƙarfin iko da canje-canje a yawancin halaye na cin abinci.
- Waɗanda suke buƙatar yin ban kwana da adadin kilogram masu yawa suna buƙatar haƙuri saboda dalilin cewa wani lokaci nauyin yana ɗaukar makonni 1-2. Wannan tsari ne na yau da kullun wanda yakan faru bayan mutum ya riga ya zubar da nauyin da ya wuce kima. A wannan yanayin, kuna buƙatar jira shi kawai. Tabbas da sannu zaku gamsu da ƙarin asarar nauyi.
- Ana ba da shawarar ƙididdigar calorie a kan abinci. Dayawa suna karaya saboda bukatar auna abinci koyaushe kuma a kirga abubuwan makamashi.
Sake-dieting
Za'a iya juya tsarin abinci na dogon lokaci a kowane lokaci, duk bambancin sa daidai yake a cikin abincin kuma baya nufin ƙuntatawa.