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Don hanzarta aiwatar da asarar nauyi, ƙara zuwa menu na abinci ruwan 'ya'yan lemun tsami don cire gubobi da kuma kirfa don sarrafa matakan sukari na jini da jin daɗin cikawa. Kuma beets tare da barkono baƙar fata, wanda ke saturates da haɓaka metabolism a ƙaramin adadin kuzari. Amma "whales" guda uku na abincin ba su canzawa: madara tare da turmeric da oat bran da safe, shayi tare da kayan yaji da yamma.
Menu na mako na biyu na shirin na makonni uku
Kafin karin kumallo
Milk tare da turmeric.
Breakfast
- Chamomile ko Mint shayi tare da 1 tbsp. l. lemun tsami ruwan 'ya'yan itace, ½ tsp. zuma da ½ tsp. kirfa ƙasa (a matsayin zaɓi: abin sha da aka yi daga chicory, nan take ko ƙasa, maimakon shayi);
- Wani yanki na naman sa mai dafaffe ko naman alade mai ƙarancin mai;
- Low-fat na halitta yogurt (ko gilashin 1 na low-mai kefir) tare da 1 tsp. kirfa da 2 tbsp. l. oat bran.
- Fresh 'ya'yan itace don zaɓar daga: apple, pear, orange.
Dinner
- Salatin kore (kowane iri) tare da tumatir 1 (200 g duka) + 1 tsp. yankakken gyada + cokali mai zaki na zaitun (ko linseed, ko sesame) mai tare da digo na ruwan inabi vinegar;
- Soyayyen tare da 1 tsp. kifi mai kayan lambu (100 g) tare da ruwan 'ya'yan lemun tsami + 1 matsakaici Boiled beetroot tare da ½ tsp. barkono baƙar fata;
- Cuku mai ƙananan mai (50 g) tare da ½ tsp. ƙasa kirfa.
Dinner
- Salatin tare da danyen beets da qwai;
- Yogurt maras ɗanɗano mai ƙarancin ƙiba tare da ½ tsp. kirfa;
- Tea tare da cloves, star anise da ruwan 'ya'yan itace lemun tsami. …
Tea tare da kayan yaji da ruwan lemun tsami:
- 1 tsp baƙar shayi
- Ves tsp cloves da tauraron tauraron 1
- 1 hours. L. lemon tsami
- ½ ba. l. Teddy kai
Zuba ruwan zãfi 250 ml akan shayi da kayan yaji sannan a bar shi ya bushe na minti 5. A zuba ruwan lemon tsami da zuma.
Salatin tare da danyen beets, kwai, arugula da apple don 2 servings
Wannan salatin yana da wadata a cikin ma'adanai, mai yawa na baƙin ƙarfe, magnesium, potassium da bitamin C. Godiya ga haɗuwa ta musamman na abubuwan ganowa da kuma gaskiyar cewa dukkanin kayan lambu suna amfani da su danye kuma suna buƙatar makamashi don narkewa, yana aiki don ƙone calories na tsawon sa'o'i biyu. . Idan ana so, ana iya maye gurbin arugula tare da adadin latas daidai.
- 1 sabo ne gwoza
- 1 apple
- 2 manyan bunches na arugula
- 1 Art. l. gyada
- 1 karas mai tsami (kanana)
- 1 kwai
Ga cikawa:
- 1 tbsp. l. karin budurwa man zaitun
- 1 tsp sabo-sanya ruwan lemun tsami
- gishirin teku (Tunko)
- barkono baƙar fata (tsanye)
Tafasa kwai mai laushi mai laushi, a yanka a cikin da'irori. A daka ko kuma a nika beets da karas a cikin blender, sai a daka apple a bakin ciki, a daka goro sannan a yaga ganyen arugula. A matse ruwan lemun tsami a cikin karamin akwati, sai a zuba man zaitun, gishiri da barkono, a gauraya sosai. Hada kayan lambu, arugula, goro da ƙwai a cikin kwano salad da ƙara musu sutura.
Kafin canzawa zuwa abincin "Babu wani abu", tabbatar da tuntubar likitan ku!