Abincin ƙarancin kalori: yadda ake rasa nauyi ta hanyar zaɓar abinci mai sauƙi da abinci. Menu mai ƙarancin kalori don mako guda don asarar nauyi

Abincin low-kalori: ba ƙari, babu ƙasa

Manufa-idan mai ƙarancin abinci ya haɓaka muku ƙarancin kalori. Amma zaku iya yin menu na rage cin abinci mai ƙarancin kalori, sanin ƙa'idodin sa. Mace, a matsakaita, tana kashe kusan adadin kuzari 2000 a kowace rana, a cewar mafi yawan masana abinci. Tabbas, wannan yafi dogara da shekaru, nauyi da tsayi, da salon rayuwar matar. Bugu da ƙari, ɓangaren motsin rai yana taka muhimmiyar rawa - alal misali, damuwa ta yau da kullun saboda matsaloli a aiki ko gazawa a cikin rayuwar mutum na iya shafar asalin asalin mace, sabili da haka, akan metabolism.

Abincin kalori mai ƙarancin kalori zai iya taimaka maka rage nauyi idan aka rage yawan abincin da ka saba don ƙimar kuzarinsa bai wuce 1500 ba, kuma ga wasu ma adadin kuzari 1000. Hakanan akwai menu na kalori mai ƙarancin kalori 800, amma yawancin masu ilimin gina jiki suna magana game da haɗarin irin wannan tsayayyen abinci.

Ka'idojin asali na abinci mai ƙarancin kalori:

1. Ya kamata a rage ƙimar kuzarin abinci yayin cin abinci mai ƙarancin kalori da kashi 20-30% na ƙimar al'ada ta rage abincin da ke ɗauke da mai da ƙananan carbohydrates;
2. Ya kamata abinci mai ƙarancin kitse mai ɗauke da sunadarai ya ci nasara a cikin abincin don kada ƙwayar tsoka a cikin jiki ta sha wahala, kuma tsarin rage kiba yana faruwa saboda ƙona kitse, kuma ba raguwar yawan tsoka ba;
3. Dole ne a keɓe masu sauƙin carbohydrates gaba ɗaya, wato: sukari, kayan zaki, abubuwan sha masu daɗi, yana da kyau a ci alkama ko burodin burodi daga burodi, amma ba fiye da 100 g kowace rana ba;
4. Wajibi ne a tabbatar da cewa babu fiye da g 50 na mai da ba fiye da 70 g na carbohydrates a cikin abincin da ake ci kowace rana; yana da kyau a ci fatsin kayan lambu da abinci tare da hadaddun carbohydrates, saboda suna tayar da tsarin ƙona mai a jiki;
5. Yawan gishiri da ake cinyewa yayin cin abinci yana raguwa sosai;
6. Abun barasa yayin cin abinci mai ƙarancin kalori gaba ɗaya an cire shi;
7. Abinci - sau biyar a rana a matsakaici rabo.

Low kalori rage cin abinci na mako guda

Abincin karancin kalori na mako guda tare da cin kalori na yau da kullun na kalori 1100-1200 an tsara shi kamar haka. Fats yakamata ya zama bai wuce 20% na jimlar adadin kuzari ba. A cikin yanayin jiki, wannan yana kwatankwacin 60 g na kwayoyi ko cokali 2. kayan lambu mai. Protein a cikin abincin yakamata ya kasance a cikin adadin 60g a cikin nau'in cuku mai ƙarancin mai, nama mara nauyi. Carbohydrates a cikin abinci ya zama lafiya - waɗannan hatsi ne, burodin hatsi, kayan lambu, 'ya'yan itatuwa. A kan irin wannan rage cin abinci a cikin adadin kuzari, zaku iya rasa nauyi har zuwa 4 kg a mako.

Abincin ƙarancin kalori na mako yana dogara ne akan furotin da abinci mai wadataccen fiber. Ya kamata a yi tuƙi ko gasa a cikin tanda, ba tare da ƙara mai ko miya ba. Abincin ya kamata ya zama matsakaicin abinci sau 5 ko 6 a rana. Abincin dare bai kamata ya wuce 7 na yamma ba. Kuna buƙatar sha har zuwa lita 2 na ruwa mai tsabta kowace rana. Hakanan daga ruwa an yarda, shayi ba tare da sukari baƙar fata ko kore. Idan kun sha abin sha na 'ya'yan itace ko compote, to suna ƙara adadin kuzari na abinci, kuma wannan dole ne a kula da shi.

Ribobi da fursunoni na ƙarancin abincin kalori

Amfanin cin abinci mai ƙarancin kalori shine cewa yana sauƙaƙa sauƙin rasa matsakaicin 5kg a mako. Kuma babu buƙatar barin abinci gaba ɗaya, kamar na shan abinci ko azumi, kuma ku zauna akan samfur ɗaya, kamar tare da abinci ɗaya, saboda ya zama mai ban sha'awa. Amma abinci mai ƙarancin kalori ba zai iya yi ba tare da fursunoni ba. Nauyin da aka rasa, a matsayin mai mulkin, yana dawowa da sauri sosai, don haka idan kuna son haɓaka sakamakon, kuna buƙatar barin abincin a hankali.

Hakanan, ragi shine saboda ƙarancin kalori, kuna iya jin rashin lafiya, rashin ƙarfi, saboda ana buƙatar kuzari don mahimman matakai. Ba a ba da shawarar a zauna a kan ƙarancin kalori don makonni, saboda tsawon lokaci, jiki yana daidaita da sabon nau'in abinci, kuma tsarin rage nauyi yana raguwa. Kuma galibi cin abinci mai tsayi na iya haifar da rushewar hanyoyin rayuwa a cikin jiki.

Abincin kalori mai ƙima tare da ƙimar kuzarin da ke ƙasa da adadin kuzari 1000 ba a ba da shawarar ta masu ilimin abinci ba, saboda yana iya haifar da illa ga jiki.

Abincin ƙarancin kalori: menu na mako

Litinin:

• karin kumallo: oatmeal porridge 200g, dafa a cikin ruwa, apple 1pc, koren shayi ba mai daɗi bane;

• karin kumallo na biyu: 150g na yogurt mai ƙarancin kitse ba tare da ƙari ba;

• abincin rana: miyar kayan lambu 200ml, 200g kifi mai tururi;

• Abincin rana: ruwan tumatir;

• : 150g dafaffen naman sa, salatin kayan lambu 150g, ruwan ma'adinai.

Talata:

• karin kumallo: dafaffen kwai, burodi inji mai kwakwalwa 2, shayi marar daɗi;

• karin kumallo na biyu: apple;

• abincin rana: 200g miyar lentil, 100g dafaffen nama;

• abincin rana: 100 g cuku mai ƙananan mai;

• abincin dare: 150g kifi, dafa shi a cikin tanda, salatin kayan lambu.

Asabar:

• karin kumallo: buckwheat porridge, ba mai daɗi ba, dafa shi cikin ruwa, shayi mara daɗi da zuma da lemo;

• karin kumallo na biyu: kefir gilashin 1, dukan burodin hatsi 1 pc;

• abincin rana: 250ml na borscht mara nauyi, 100g na dafaffen nama, salatin gwoza tare da cokali na man kayan lambu;

• Abincin rana: innabi;

• abincin dare: tumatir dankalin turawa daya, 150g kifi mai tururi.

Alhamis:

• karin kumallo: dafaffen kwai, gasa, rabin innabi, shayi marar daɗi;

• karin kumallo na biyu: 100g cuku mai ƙananan mai;

• abincin rana: miyar kayan lambu 200ml, filletin kaji 150g, salatin kayan lambu;

• Abincin rana: 100 g berries;

• abincin dare: 70 g na dafaffen wake, 250ml na kefir mai ƙarancin mai.

Jumma'a:

• karin kumallo: 200g na masara gero, 200ml na ruwan 'ya'yan lemun tsami da aka matse;

• karin kumallo na biyu: peach ko apple;

• abincin rana: 200g na dafaffen naman alade, 150g salatin kabeji, black tea ba tare da sukari ba;

• Abincin rana: 100 g busassun 'ya'yan itatuwa;

• abincin dare: 100g cuku mai ƙananan mai, apple ko lemu.

Asabar:

• Menu na ranar Litinin

Lahadi:

• Menu na Talata