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Rashin nauyi har zuwa kilogiram 7 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 880 Kcal.
Mata da yawa suna kiran oatmeal abincin da suka fi so. Bayan haka, ita ce ke taimakawa rasa ƙarin fam da sauri. Wannan abincin yana da sauƙi kuma mai sauƙi. Bugu da ƙari, shi, tare da kiyaye abin da ya dace, yana ba da gudummawa ba kawai ga asarar nauyi ba, har ma don inganta lafiya da haɓaka jiki.
Har tsawon kwana bakwai na rayuwa a kan wannan abincin, zaka iya kawar da fam 5 zuwa 10 mara buƙata. Amma, tabbas, kuna buƙatar fahimta: idan nauyinku mai yawa bai zama mai girma ba, to ba zai tashi da sauri ba. Komai na mutum ne.
Bukatun abinci na Oatmeal
Wannan tsarin cin abinci ne guda ɗaya, ma'ana, samfurin guda ɗaya aka ba da izinin amfani dashi. A wannan yanayin, oatmeal. Wata mahimmin dokar cin abinci ita ce an hana cin abincin dare a makare. Ya kamata cin abincin maraice akalla awanni 4 kafin lokacin bacci. Yayin rana, ya kamata ku sha ruwa mai tsabta (ba soda ba); matsakaicin kudi shine lita 2. Amma ba za ku iya shayar da kanta da ruwa ba.
An haramta flakes na oat tare da ƙari, muesli, hatsin karin kumallo da makamantansu. Zaɓuɓɓuka masu tsabta, samfuran halitta kawai an yarda. Lokacin cin oatmeal, kada a saka gishiri ko sukari a ciki. Don abubuwan sha, shayi na ganye shine mafi kyawun zaɓi.
Don rasa nauyi akan wannan abincin yana da tasiri sosai, yana da kyau a fara da matakin tsabtacewa. Kuma shinkafa zata taimaka muku a wannan yanayin. Don haka, mako guda kafin oatmeal, idan za ta yiwu, yana da kyau a yi magana da shi (mafi daidai, shan jelly shinkafa). An shirya shi da sauƙi: 4 tbsp. l. shinkafa kuna buƙatar zuba lita 1 na ruwa, kuma ku bar yin shayi na dare. Da safe, dafa shi a kan mafi rauni saitin murhun ku har sai kun sami jelly. Yanzu ku kwantar da wannan abincin ku sha a ciki. Bayan haka, yana da kyau kada a ci abinci na awanni 4-5. Sa'an nan kuma za ku iya cin abinci. Tabbas, yana da kyawawa cewa abincin daidai ne kuma mai lafiya. Amma yana da mahimmanci kada ku ci abincin dare daga baya fiye da awanni 4 kafin hutun dare (kamar yadda yake tare da abincin oatmeal na asali).
Amma ga kashi na gaba na rashin nauyi, wannan makon za a kashe shi a kan tsarkakakken oatmeal. Zai fi kyau a yi amfani da abinci na ɓangare. Wannan zai rage damar saduwa da yunwa zuwa mafi karanci. Yana da kyau a ci 200 g na abinci kowane fewan awanni kaɗan, misali, a 7-00, 10-00, 13-00, 16-00 da 19-00.
girke girke porridges masu sauki ne. Su biyu ne.
Da farko: zuba tafasasshen ruwa akan hatsin ya kwana, da safe ya gama amfani.
Na biyu: Tafasa oatmeal har sai lokacin farin ciki (har zuwa mintina 15 - ya dogara da masana'anta), ruwan zãfi.
Contraindications masu cin Oatmeal
Ba shi yiwuwa a rasa nauyi a kansa ga waɗanda ke da haƙuri da kowane irin hatsi.
Hakanan, masana ƙwararru ba sa ba da shawarar wannan abincin ga waɗanda ke da lahani a cikin aikin hanji ko kuma suna da cututtuka na tsarin zuciya da jijiyoyin jini. In ba haka ba, waɗannan cututtukan na iya tsanantawa a wasu lokuta.
Fa'idodin abincin oatmeal
1. Amfanin, da farko, shine hatsi yana cikin kansu, samfur mai amfani, wanda aka adana abubuwa da yawa don jiki. Musamman, oatmeal yana wadatar da fa'idodin kiwon lafiya kamar baƙin ƙarfe, chromium, magnesium, zinc, nickel. Har ila yau a cikin yawancin bitamin da ke cikin hatsi, bitamin H. yana ɗaukar girman kai. Ya ƙunshi yawancin pantothenic da niacin acid.
2. Oatmeal shima yana dauke da zare da amino acid, kuma wannan yana bada gudummawa wajan aiki cikin ciki.
3. Lokacin da kake cin abinci, zaka taimaki jikinka ya rabu da laulayi da ƙazamta daban-daban, launin ya zama lafiyayye kuma mai ƙayatarwa.
4. Rage kasadar lafiyar da ke tattare da rasa nauyi a kan irin wannan abincin ya ragu.
5. Ana sakin nauyi cikin sauki da inganci.
6. Fatar ba ta rasa kwalliyarta, amma tana samun ƙoshin lafiya.
7. Oatmeal shima yana taimakawa wajen kara garkuwar jiki.
8. Jin yunwa tare da abincin oatmeal da wuya ya sa ka ji daɗi sosai, wanda kuma kyauta ce mai kyau.
9. Daga cikin wasu abubuwa, yana da kyau a lura da wadannan: idan bayan rasa nauyi a kan abincin oatmeal kun ci daidai, karin fam din zai ci gaba a hankali amma tabbas zai bar ku.
10. Tun da gastrointestinal tract ya inganta, kuma jiki ya kawar da guba. Sannan kuma suna taimakawa wajen kara nauyi, don haka, suna hana su bankwana da shi ba tare da radadi ba. Wajibi ne a bar abinci daidai, ba shakka, a hankali. Bari oatmeal ya kasance shugaban abincin ku a farkon rayuwar ku. Ƙara 'ya'yan itatuwa, kayan lambu a lokaci daya, sannan furotin mai ƙananan (ƙwai, nama ba tare da fata ba), ƙananan kiwo da kayan kiwo. A wannan yanayin, tabbas za ku iya rabuwa tare da kilogiram ɗin da aka ƙi na dogon lokaci kuma, mai yiwuwa, har abada.
Rashin dacewar cin oatmeal
1. Rashin dacewar sun hada da cewa amfani da kaya daya na iya zama mara dadi, musamman ga wadanda ba kwararrun masu sha'awar oatmeal ba.
2. Ga wasu mutane, irin wannan abincin yana haifar da rauni ko tsokanar matsalolin ɓangaren hanji (musamman, abin da ya faru na maƙarƙashiya).
3. Ka tuna cewa asarar oatmeal shine cin abinci guda ɗaya, sabili da haka bai kamata a ɗauke ku da shi ba! Matsakaicin, ana iya ƙara kwas ɗin oatmeal har zuwa kwanaki 10. Sannan kuma bai dace ayi wannan ba. Ee, babu shakka, oatmeal yana da wadata a cikin hadaddun abubuwa masu amfani. Amma a lokaci guda, wannan samfurin ya ƙunshi acid phytic. Ita, tana tarawa cikin jiki, tana iya fara fitar da alli daga gare ta.
4. Lokacin rage nauyi a kan wannan abincin, yana da kyau a ƙara hadadden bitamin don tallafawa jiki. Bayan duk wannan, irin wannan abincin shine damuwa a gare shi.
Maimaita abincin oatmeal
Masana kimiyyar abinci sun ba da shawara sosai game da maimaita abincin oatmeal kafin kwanaki 14. Idan kuna son rage nauyi akan oatmeal, kuma kuna son rage nauyi kaɗan, da sauri duba sauran abincin da ya haɗa da oatmeal, amma waɗanda suka fi bambanta dangane da zaɓin abinci.