Contents
Rashin nauyi har zuwa kilogiram 7 cikin kwanaki 14.
Matsakaicin abun cikin kalori na yau da kullun shine 1050 Kcal.
Cibiyar Nutrition ta Kwalejin Kwalejin Kiwon Lafiya ta Rasha (RAMS) ta kasance kusan shekara 90. A wannan lokacin, ma'aikatanta sun taimaka wajen kafa abinci mai gina jiki da rage nauyi ga adadi mai yawa na mutane.
Hanyar asarar nauyi da masana kimiyya na kwalejin suka gabatar ana amfani da ita cikin kyakkyawan yanayi a ƙarƙashin kulawar ƙwararrun ƙwararru da mutane masu zaman kansu a gida. Abincin Cibiyar Gina Jiki yana nufin hankali, daidai asarar nauyi. Yana da tushe a kimiyance, wanda ke nufin bashi da illa ga lafiya kamar yadda ya kamata.
Abincin da ake buƙata na Cibiyar Nutrition na Cibiyar Nazarin Kiwon Lafiya ta Rasha
Dokokin abinci na Cibiyar Nutrition ba su buƙatar tsauraran matakan kalori da ke cikin abincin. Ga waɗanda ke son rasa nauyi, ana ba da shawara ga masu haɓaka hanyar da su rage wannan adadi a hankali zuwa adadin 1300-1800 na adadin kuzari kowace rana. Idan nauyi ya lura da farko girma, kuma kun fahimci cewa a baya kun cinye mafi yawan adadin kuzari, to yakamata ku rage yawan amfani da kalori koda a hankali. Wannan zai rage haɗarin matsaloli tare da jiki da yiwuwar rushewa daga abincin.
Cibiyar Gina Jiki tana inganta kafa tsarin abinci maras nauyi, daidaitaccen abinci, ainihin ka'idodin da za a iya bi da su na dogon lokaci (har ma da rayuwa). Da farko a cikin shirye-shiryen menu shine abinci mai arziki a cikin fiber mai lafiya, wato, kayan lambu da 'ya'yan itatuwa. Suna da kyau ga aikin gastrointestinal tract, suna da ƙananan adadin kuzari kuma suna da kyau wajen gamsar da yunwa. An dauki wuri na biyu ta hanyar samfurori tare da babban abun ciki na furotin na asalin dabba - kifi maras kyau, nama maras kyau, abincin teku daban-daban. Kuma a wuri na uku akwai abinci tare da ƙarancin glycemic index - hatsi.
Abincin na Cibiyar Nutrition ba ya nuna cikakken menu. La'akari da shawarwarin da muka ambata a sama, zaku iya tsara shi da kanku, la'akari da abubuwan da kuke so na dandano, damar kudi da salon rayuwa.
A cikin cikakkun bayanai, jerin abubuwan abinci da abinci masu dacewa don yawan amfani dasu sun hada da:
- duk wani kayan lambu a cikin sabo, stewed, Boiled ko steamed tsari, da kuma a cikin komai a cikin salads (amma marubucin fasaha ya ba da shawarar mayar da hankali ga farin kabeji da farin kabeji, da kuma sauran kayan lambu da ke dauke da ƙananan adadin sitaci. );
-kefir mai-mai-mai ko mai-mai, cuku gida, ƙirjin kaji, turkey marar fata, naman maraƙi, ƙwai kaza, kifi, kifin kifi, squid, shrimp;
- bishiyoyi daban-daban marasa dadi, apụl (zai fi dacewa kore), guna da gourds.
Yana da mahimmanci a ci a matsakaici. Abincin da ya dace shine cin abinci sau biyar a rana. Nauyin kowane abinci bai kamata ya wuce 200-250 g ba. Zai yiwu, a farkon cin abinci bayan cin abinci, za ku ji ɗan yunwa. Amma, kamar yadda ƙarancin nauyi ya faɗi, kuna buƙatar jurewa kaɗan, kuma sha'awar “yunwar tsutsa” za ta koma baya, kuma ba da daɗewa ba irin wannan jadawalin cin abincin zai zama da sauƙi a gare ku. An ba da izinin salting abinci, amma yana da daraja shan gishiri a matsakaici (bai fi 5 g kowace rana ba). Hakanan yana da mahimmanci a kiyaye tsarin ruwa da cinye lita 1,5-2 na tsaftataccen ruwa kowace rana.
Don saurin aiwatar da rashin nauyi, yi ƙoƙari ku kasance mai aiki yadda ya kamata. Walk more, je gidan motsa jiki, ko motsa jiki a gida. Wannan ba kawai zai baku damar saurin kawar da fam mai ɓacin rai ba, amma kuma zai sa jikinku ya zama mai kyau da dacewa.
Ana ba da shawarar bin tsarin abinci na Cibiyar Nutrition a cikin tsayayyar siga daga kwanaki 14 zuwa 21. Tare da sanannen nauyi mai yawa a wannan lokacin, 7-10 (har ma da ƙari) ƙarin fam na iya “guje” daga gare ku. Bayan wannan, ya kamata ku ɗan ƙara adadin abubuwan kalori da ke cikin abinci da kuma lura da nauyinku. Idan kun gamsu da shi, ƙara abun cikin kalori har sai kibiyar sikelin ta daidaita a matakin da ake so. Kuma idan kuna son rage nauyi, to cire wasu adadin kuzari. Nauyin zai ragu sosai, amma, mafi mahimmanci, asarar nauyi zai tafi daidai da lafiyar jiki kuma ba zai cutar da lafiya ba.
Bayan kun isa siffar jiki da ake so, zaku iya cinyewa, gaba ɗaya, duk abin da kuke so. Amma yana da kyau a rage kasancewar a cikin abinci na kayan zaki daban -daban, farin burodi, taliya da aka yi daga gari mai laushi, soda mai daɗi, kayan ƙona, man alade, abinci mai sauri, margarine da sauran fats na kayan abinci. Bayan haka, a bayyane ba za su kawo fa'ida ga adadi da jiki ba.
Day 1
Breakfast: 100 g na dafaffen kaza; 2 tsp. l. koren wake; kopin shayi.
Na biyu karin kumallo: 50 g cuku gida mara kitse; koren apple da aka gasa da kirfa.
Abincin rana: kwano na miyar da aka dafa a cikin kayan lambu; salatin kayan lambu mara sitaci; yanki na kifin, dafaffe ko gasa; gilashin 'ya'yan itace compote.
Abincin rana: gilashin ruwan romo.
Abincin dare: cuku mai ƙananan mai (180-200 g) da kopin shayi.
Day 2
Breakfast: omelet tururi daga ƙwai kaza 2; 2-3 st. l. salatin farin kabeji, karas da ganye daban -daban; shayi ko kofi (zaka iya ƙara madara madara a sha).
Na biyu karin kumallo: 100 g na ƙananan kiɗa da gilashin ruwan 'ya'yan itace.
Abincin rana: wani yanki na kayan lambu puree miya; dafa kifi a cikin kamfanin kayan lambu marasa sitaci; gilashin ruwan 'ya'yan itace
Abincin dare: gilashin madara mara mai mai yawa da inji mai kwakwalwa 2-3. biskit ko wasu biskit mai ƙananan kalori.
Abincin dare: taliya tare da namomin kaza; kopin koren shayi.
Day 3
Karin kumallo: 100 g na kowane nama mara kyau, dafa shi ko soyayyen a cikin busasshen kwanon rufi; wani yanki na burodin burodi tare da ganyen latas; Black shayi.
Na biyu karin kumallo: salatin 'ya'yan itace.
Abincin rana: kwanon miyan kabeji da aka dafa a cikin miyar nama; har zuwa 100 g na dafaffen nama; kokwamba da salatin kabeji; gilashin compote.
Abincin abincin rana: kopin baƙin shayi da Marshmallow.
Abincin dare: Gurasar gurasar 2 cikakke tare da cuku mai ƙanshi; shayi.
Day 4
Abincin karin kumallo: Muesli ko oatmeal wanda ba a ji daɗinsa ba an dafa shi cikin ruwa; Gurasar gurasar hatsin rai da ɗan cuku mai ƙananan mai ko ɗan ƙaramin cuku; tumatir; kofin shayi.
Na biyu karin kumallo: apple (ana iya gasa shi); burodi tare da cuku; kopin shayi ko kofi.
Abincin rana: miyar kifi da 2-3 tbsp. l. stew kayan lambu.
Abincin rana: pear da gilashin kowane ruwan 'ya'yan itace.
Abincin dare: 100 g na naman kaza, dafaffen ko gasa; dukan burodin hatsi; ganyen latas; shayi, yana yiwuwa tare da ƙari na madara.
Abincin Abincin Abinci na Cibiyar Abinci
- A ka'ida, kusan kowa zai iya amfani da wannan fasaha. Rukunin mutanen da bai kamata su sadarwa tare da tsauraran matakan abinci ba shine mata masu ciki da masu shayarwa.
- Hakanan, ba lallai ba ne a bi tsarin abinci (aƙalla ba tare da tuntuɓar ƙwararre ba) idan akwai manyan cututtukan cututtukan zuciya, kodan, jijiyoyin jini, hanta ko wasu mahimman gabobin, idan akwai cututtukan oncological.
Amfanin Abinci
- Abincin tsarin abinci mai gina jiki yana da fa'idodi da yawa. Ba kamar sauran hanyoyin rage nauyi ba, yana ba ku damar barin yawancin adadin abincin da kuka fi so a cikin abincin kuma ku sami cikakken 'yanci lokacin zana abinci. Babu buƙatar bin takamaiman menu, saboda tsoron karkacewa daga gare shi.
- Abincin na Cibiyar Nutrition yana ba ku damar sake gina tsarin rayuwa na jiki, don haka haifar da tsarin halitta na ƙona kitse mai yalwa.
- Zaka iya rasa nauyi ba tare da jin matsananciyar yunwa ba, ba tare da hana jiki cin abubuwan amfani ba kuma ba tare da nuna bambanci ga ainihin buƙatunta ba.
- Hakanan yana da kyau cewa wannan abincin yana koya mana cin abinci daidai, wanda ke ƙara yiwuwar ceton adadi bayan rasa nauyi.
- A matsayinka na ƙa'ida, cin abinci bisa tsarin da kwalejin ta gabatar ba damar canza adadi kawai ba, har ma inganta lafiyar, tare da yin cututtuka na yau da kullun, idan akwai, ƙarancin sanarwa.
- Irin wannan abinci mai gina jiki na taimaka wajan samun ingantacciyar lafiya da ruhi mai kyau.
Rashin dacewar Cibiyar Nutrition Institute
- Yawancin mutane masu nauyi suna kiran babbar rashin cin abincin da ake buƙata don sarrafa abincin kalori, saboda yawancin waɗannan ƙididdigar suna da nauyi.
- Ba kowane mutum bane zai iya cin ɗan ƙarami saboda tsarin rayuwa.
- Abincin ba zai dace da waɗanda ke neman rasa nauyi da wuri-wuri ba, saboda ƙimar asarar nauyi ƙanana ce. Amma yana da daraja a tuna cewa saurin nauyi ba da shawarar likitoci ba. A nan zabi shine naka.
Sake-dieting
Idan har yanzu ba ku kai ga alamar da ake so na kibiyar nauyin ba, za ku iya komawa zuwa bin abincin Nutrition Institute wata ɗaya bayan kammala shi.