Protasov rage cin abinci

Na sirri, watakila ra'ayi, ra'ayi shine cewa babu ingantaccen abinci! Idan kuna buƙatar kawar da ƙarin fam, to kawai kuna buƙatar ƙirƙirar ƙarancin kalori, yayin da ba komai daidai abin da za ku iyakance - fats, carbohydrates ko wasu abinci. Yawan abinci, tazara tsakanin abinci, da dai sauransu ba sa taka muhimmiyar rawa.

A cikin aiwatar da asarar nauyi, ma'auni na makamashi, mafi daidai, raguwa a kwatanta da farashin jiki, shine tushe. Amma banda wannan, har yanzu akwai lokuta da yawa na daidaikun mutane waɗanda ke da mahimmanci a cikin aiwatar da asarar nauyi. Wannan dalili ne, wannan shine fa'idar na biyu na kasancewa kiba, wannan shine, a ƙarshe, wasu halaye na mutum na tafiyar matakai na rayuwa. Abin da ya sa na yi la'akari da hanyar cin abinci mai kyau don zama kyakkyawan tsari a cikin aiwatar da asarar nauyi, kuma yana da sauƙi. Wannan ba abincin ɗan gajeren lokaci ba ne wanda aka tsara don wani lokaci da wasu ƙuntatawa, amma labari mai gudana tare da gabatar da yanayin cin abinci mai kyau, daidaita yanayin cin abinci da rashin "dattin abinci" a cikin abincin.

Duk da haka, wanda ba zai iya rufe ido ga shahararrun shirye-shiryen abinci daban-daban ba, wanda wani lokaci, bisa ga duk ka'idoji, la'akari da contraindications kuma in babu jaraba na tunani da rashin cin abinci, na iya ba da sakamako mai kyau.

Ɗaya daga cikin waɗannan shirye-shiryen, wanda ke da sha'awa ga waɗanda suke so su rage nauyi, shine abincin Protasov.

Abincin Protasov hanya ce ta "dimokiradiyya" na asarar nauyi tare da ƙaramin adadin contraindications.

A ƙarshen karni na ashirin, jaridar "Isra'ila ta Rasha" ta fito da wani labarin asali na sanannen masanin abinci mai gina jiki Kim Protasov, wanda ya juya mutane saboda ya sa su sake tunani game da halin cin abinci.

"Kada ku yi al'ada daga abinci. Sirariyar saniya ba ta zama barewa ba,” maganar likitan ta yi tsawa kamar jimla. Bugu da ƙari, wani bayani mai wuyar gaske, Protasov ya gabatar wa jama'a tsarin gina jiki mai gina jiki mai gina jiki, tare da bayanin menu na mako-mako da jerin samfurori da aka yarda. Tun daga wannan lokacin, bayan bugu na farko, an lakafta abincin abinci don girmama marubucin, yana "ba da" sunansa har yau.

Asalin fasaha

Kim Protasov ta rage cin abinci an tsara don makonni biyar. Ba kamar yawancin shirye-shiryen bayyanawa (kefir, kankana, kokwamba, apple, cakulan), wannan dabarar asarar nauyi ba ta haifar da damuwa ga jiki ba, amma, akasin haka, yana ba da gudummawa ga tsarin faduwa na karin fam ba tare da lalata lafiyar jiki ba.

Rashin nauyi yana faruwa ne sakamakon kawar da sauƙin carbohydrates da fats daga abinci. Kuma yana dogara ne akan amfani da kayan lambu, 'ya'yan itatuwa, kayan lambu na lactic acid tare da abun ciki mai kitse har zuwa 5% a cikin kwanaki 14 na farko, da kwai, kaji, nama, ganye daga mako na 3 zuwa na 5. Bugu da ƙari, carbohydrates tare da babban ma'aunin glycemic, wanda ke rage saurin aiwatar da asarar nauyi, an cire shi gaba ɗaya daga abincin mutumin da ke rasa nauyi. Godiya ga wannan, yana yiwuwa a rage nauyin a kan pancreas, sakamakon haka, aikinsa ya daidaita, an rage sha'awar kayan zaki.

Yawan furotin da ke cikin menu yana ba da gudummawa ga ƙonewar ƙwayar adipose da gina tsoka, kuma fiber ɗin da ke cikin ɗanyen kayan lambu yana daidaita tsarin narkewa, yana kawar da ruwa mai yawa, yana ba da jin daɗin jin daɗi cikin sauri.

Abincin Protasov yana ba da damar makonni 5 don magance nauyin kilo 10 da suka wuce, yayin da babban amfani shi ne cewa bayan shirin ya ƙare, nauyin ba zai sake dawowa ba.

Abin lura ne cewa cuku gida, yogurt, kayan lambu za a iya ci a duk lokacin da kuma nawa kuke so. Daga abubuwan sha an yarda a sha ruwa mai tsabta, koren shayi, kofi mai rauni ba tare da sukari ba.

Dangane da sake dubawa na waɗanda suka yi hasarar nauyi, "shuffling" yana canza ɗanɗano ɗan adam, sakamakon haka, jiki ya saba da sabon abinci mai kyau kuma babu cikakken son cin abinci da aka haramta (soyayyen, abinci mai mai, gari, kayan zaki).

Marubucin abincin ya yi iƙirarin cewa a lokacin kiyaye abinci na furotin-kayan lambu, mutum yana rasa nauyi daidai kamar yadda yake da amfani kai tsaye ga jikinsa. Babban hasara mai nauyi yana faruwa a cikin lokacin daga kwanaki 21 zuwa 35.

Bisa ga sake dubawa na nutritionists, an bada shawarar a dauki Protasov rage cin abinci a kowace shekara domin m dalilai don sauke jiki ga kowa da kowa, ko da wadanda ba su da matsaloli tare da kiba.

Abvantbuwan amfãni da rashin amfani

Duk da cewa "brawl" ya ci gaba a karshen karni na karshe, ya sami shahararsa kawai a farkon karni na XXI.

Amfanin fasaha:

• rashin tsauraran ƙuntatawa na abinci;
• raguwa a cikin sha'awar zaki "mai cutarwa";
• fadi da kewayon samfuran izini;
• gina tsoka taro (aikin jiki a hade tare da furotin ci sautunan tsoka tsoka);
• samun sakamakon bayyane bayan mako na biyu na asarar nauyi;
• daidaituwa na metabolism;
• detoxification na jiki;
• jikewar hanji tare da kwayoyin cuta da probiotics;
• ƙara yawan libido;
• rage cin abinci;
• rashin damuwa na tunani;
• kawar da maƙarƙashiya (fiber, wanda aka samo a cikin kayan lambu, yana motsa motsin hanji);
• inganta yanayin aiki na fata;
• samuwa (samfuran da aka halatta, sabanin gaurayawan abincin makamashi, ana iya samun su a kowane babban kanti);
• sakamako mai ɗorewa (tare da madaidaicin fita);
• jin haske bayan cin abinci.

Duk da fa'idodi da yawa, abinci na Protasov, idan ba a kiyaye shi ba ko kuma aiwatar da shi a cikin shari'o'in "haramta", na iya cutar da jiki.

Contraindications ga yin amfani da fasaha:

• na ciki miki, na kullum gastritis, duodenitis, esophagitis;
• rashin haƙuri na lactose;
• rashin lafiyar furotin madara;
• cututtukan rayuwa;
• duwatsun koda, bile ducts;
• cututtukan zuciya na ischemic, hauhawar jini, atherosclerosis;
• cututtukan hanji;
• ciki da lactation;
• Oncology.

Bugu da ƙari, abincin ba tare da lahani ba.

Fursunoni na abinci:

• rashin abinci mai zafi a lokacin matakin farko na abinci ( tsokanar rashin aiki na pancreatic);
• rashin isasshen abinci na carbohydrate (a cikin 80% na lokuta yana haifar da dizziness, gajiya, rauni);
• buƙatar ɗaukar kayan lambu "yawan" kayan lambu - fiye da kilogiram a kowace rana (don cimma nasarar cin abinci na yau da kullun);
• buƙatar cikakken cire barasa;
• monotonous abinci.

Masu gina jiki suna ba da shawarar sosai cewa kafin yin wannan dabarar asarar nauyi, a hankali bincika fa'idodinta, rashin amfani, contraindications kuma tuntuɓi likitan ku.

Dokokin abinci

Tun da tsarin abinci na Protasov baya sanya takunkumi mai tsauri akan abinci, don samun sakamako mai ɗorewa, ana buƙatar daidaitaccen kiyaye ƙa'idodi. Rashin cin zarafi na aƙalla ɗaya daga cikinsu yana jinkirta aiwatar da asarar nauyi kuma yana motsa ku daga lambar da ake so akan ma'auni.

Ka'idodin abinci na Kim Protasov

1. Zaɓi samfuran kiwo na halitta. An haramta abinci mai ɗauke da abubuwa masu cutarwa: sitaci, rini, masu zaƙi, masu kauri, masu haɓaka ɗanɗano, dandano, masu daidaitawa. Mafi kyawun zaɓi don amfanin yau da kullun shine abinci na gida.
2. Kula da tsarin sha. Don motsa hanji a cikin komai a ciki, ana ba da shawarar shan 500 milliliters na ruwa mai tsabta (minti 30 kafin cin abinci). Matsakaicin yau da kullun na ruwa shine lita 2. Ana sha ruwa a cikin ƙananan yanki (mililita 30-50 kowanne), wanda a baya an raba kashi 70% na adadin yau da kullun a farkon rabin yini. Rashin ruwa yana haifar da rashin daidaituwa na hormonal, sakamakon haka, an rage tasirin rasa nauyi sau 2-3.
3. Banda amfani da lozenges, lozenges ko syrups tari. Yin watsi da wannan ka'ida yana haifar da ƙaddamar da abubuwan da ke haifar da insulin, kuma a sakamakon haka, ga karuwar yunwa da sha'awar abinci mai dadi.
4. Ku ci abinci maras ƙarfi kawai a cikin matakai biyu na farkon abincin. A lokaci guda, an haramta shi gaba ɗaya cire kitsen "lafiya" daga menu, al'ada yau da kullun shine gram 30.
5. Ɗauki rukunin multivitamin don rama ƙarancin abubuwan ganowa.
6. Kula da abun ciki na gishiri "boye" a cikin abinci. Yawan wuce haddi na wannan abu yana haifar da riƙewar ruwa a cikin jiki, abin da ke faruwa na edema da rashin aikin zuciya.
7. Kar a canza tsarin liyafar samfuran da aka halatta.
8. Kula da yanayin jiki. Idan ciwon kai, ciwon hanji, jin zafi a yankin epigastric, matsa lamba, colic na koda, rashin daidaituwa na al'ada ya faru a lokacin cin abinci, ya kamata ka tuntubi likita nan da nan kuma ka katse hanyar rasa nauyi.

Akwai lokuta masu zuwa na "brawl":

• mataki na farko na "Adaptation" (1 - 2 makonni);
• mataki na biyu na "Asara mai tsanani" (3 - 5 makonni);
• Mataki na uku shine "Fita".

Bayan kammala matakin farko na abinci, matakan glucose na jini sun daidaita, kuma a sakamakon haka, sha'awar abinci mai sukari yana raguwa.

Godiya ga wannan, a cikin kwanaki 14 an rage nauyi ta 2 - 3 kilogiram. Yarda da ka'idodin da ke sama, a lokacin lokaci na "gyara" na biyu, zai taimaka wajen rasa wani 4 - 5 kilo. Duk da haka, sakamakon za a iya tattauna kawai tare da daidai fita daga abinci.

Yi la'akari da cikakken bayanin mako.

Mataki na farko

Abincin na kwanaki 14 masu zuwa ya ƙunshi keɓantattun samfuran madara mai ƙima tare da abun ciki mai mai daga 0 zuwa 5% da kayan lambu.

Abin da za ku ci a matakin farko:

• ganyen letas;
• paprika;
• eggplants;
• kirtani wake;
• zucchini;
• artichokes;
• faski dill;
• farin kabeji, kabeji na Beijing;
• baka;
• seleri;
• kokwamba;
• bishiyar asparagus (sai Korean);
• Barkono Bulgaria;
• okra;
• cuku gida;
• yogurt;
• kefir;
• cuku;
• kore apple (ba fiye da guda 3 a rana ba kuma bayan shan babban tasa);
• kwai (guda 1 a rana).

An fi son cinye kayan lambu danye, a cikin matsanancin yanayi, ana ba da izinin maganin zafi kaɗan, tururi.

A kallon farko, saboda tsananin ƙuntatawa na samfuran, mako 1 na iya zama kamar wanda ba zai iya jurewa ba, amma ba haka bane. Daga abubuwan da ke sama, zaku iya shirya yawancin cocktails masu lafiya, salads, abubuwan ciye-ciye waɗanda zasu bambanta menu.

A cikin kwanaki 14 na farko, yana da mahimmanci don tabbatar da cewa rabon kayan kiwo da kayan lambu da aka cinye daidai yake da 1: 2.

A matsayin suturar salati, yi amfani da yoghurt mara daɗi mara kitse, gasasshen madara ko ruwan lemun tsami.

An haramta a matakin farko:

• sugar, masu zaki;
• kifi kifi;
• vinegar, miya, mayonnaise, ketchup;
• Karas na Koriya;
• tsiran alade, tsiran alade;
• abincin teku;
• jita-jita dauke da gelatin;
• zuma;
• kunshin kantin sayar da ruwan 'ya'yan itace;
• kayayyakin waken soya;
• avocado;
• nama nama;
• kayayyakin madara da aka ƙera tare da filler, additives (muesli, 'ya'yan itatuwa).

Idan akai la'akari da gaskiyar cewa a lokacin mataki na farko jiki ya dace da sabon abinci kuma wannan lokaci ba shi da sauƙin jurewa, bari mu yi la'akari dalla-dalla game da rage cin abinci na yau da kullum.

Girke-girke don izinin abinci matakin farko

Don bambanta menu na farko da na biyu makonni, muna ba da shawarar yin la'akari da jerin shahararrun jita-jita "Protasov".

Recipes don shirye-shiryen su

Beetroot

Sinadaran:

• kokwamba - 1 pcs;
• ja barkono - 1 pcs;
• beets - 1 pcs;
• cuku - 100 g;
• tushen ginger - 20 g;
• kefir - 50 ml;
• Salatin - 40

Ka'idar shiri:

1. Kwasfa, sara kayan lambu da cuku.
2. Ginger grate.
3. Mix kayan da aka daskare a cikin akwati ɗaya.
4. Tsarma kefir tare da 100 milliliters na ruwan sanyi, kayan lambu kakar.
5. Kafin yin hidima, kwantar da tasa zuwa digiri 18, yi ado da ganye.

Green Boat Salatin

Sinadaran:

• gida cuku 5% - 200 g;
• barkono Bulgarian - 1;
• cucumbers - 4 guda;
• dill;
• gishiri;
• barkono;
• tafarnuwa.

Jerin hanyoyin fasaha:

1. Yanke cucumbers tsawon tsayi zuwa rabi biyu, yanke tsaba daga tsakiya. Niƙa abin da ya haifar da ɓangaren litattafan almara.
2. Yanka barkono barkono, dill.
3. Kwasfa tafarnuwa, fitar da ruwan 'ya'yan itace.
4. Shredded kayayyakin Mix tare da gida cuku, gishiri.
5. Kaya kwale-kwalen kokwamba.
6. Lokacin yin hidima, ana iya yin ado da tasa tare da "kwale-kwalen jirgin ruwa" da aka kafa daga wani yanki na cuku mai bakin ciki wanda aka rataye a kan haƙori.

Kwai Protasovsky Cushe

Sinadaran:

• cuku mai sarrafa - 20 g;
• kwai - 1 guda;
• tafarnuwa - 1 hakori;
• gishiri.

Ka'idar shiri:

1. Tafasa, kwantar da kwan kaza, a yanka tare da rabi. Cire gwaiduwa daga halves da aka samu.
2. Nika tafarnuwa tare da matsi da tafarnuwa.
3. Shirya cikawa: hada cuku mai narkewa, gwaiduwa, tafarnuwa, haɗuwa sosai. Gishiri da sakamakon cakuda.
4. Saka cika cikin rabin furotin. Lokacin yin hidima, yayyafa da cuku mai wuya.

Salatin "sabon"

Sinadaran:

• albasa - 1 guda;
• Tumatir - 2 inji mai kwakwalwa;
• kokwamba - 1 pcs;
• yoghurt ba tare da kitse ba - 15 ml;
• radish - 1 pcs;
• ganye (faski, dill);
• gishiri;
• barkono.

Jerin halitta:

1. Yanke kayan lambu kaɗan, ninka a cikin kwano salad, haɗuwa.
2. Nika ganye, gishiri, barkono.
3. Mix duk abubuwan da ke cikin salatin, kakar tare da yogurt maras kitse ba tare da filaye ba. Idan ana so, zaku iya ƙara kwai ko cuku a cikin tasa.

Gazpacho

Sinadaran:

• seleri;
• barkono mai launin rawaya;
• cucumbers - 2 guda;
• ruwan tumatir - 150 ml;
• albasa - 0,5 inji mai kwakwalwa;
• tafarnuwa - 1 hakori;
• lemun tsami ruwan 'ya'yan itace - 15 ml.

Jerin aikin:

1. Kwasfa albasa da tafarnuwa.
2. Kokwamba daya, rabin barkono a yanka zuwa sassa 3, a saka a cikin blender. Ƙara albasa, tafarnuwa, zuba ruwan tumatir, 50 milliliters na ruwa mai tsabta, sara har sai da santsi.
3. Yanke sauran kayan lambu, haɗa tare da kayan lambu mai mashed.
4. Ƙara gazpacho zuwa gishiri, barkono, kakar tare da ruwan 'ya'yan lemun tsami, yi ado da seleri lokacin da aka yi aiki.

Omelet "Protasovsky"

Sinadaran:

• gishiri - 150 g;
• kwai - 1 guda;
• shuke-shuke;
• gishiri.

Ka'idar shirye-shiryen ita ce kamar haka: doke kwai, ƙara duk abubuwan sinadaran zuwa cakuda iska, haɗuwa, zuba a cikin kwanon burodi, saka a cikin microwave na minti uku.

Apple Kefir Smoothie

Sinadaran:

• kirfa;
• lemun tsami ruwan 'ya'yan itace - 15 ml;
• apple - 2 pcs;
• yogurt - 200 ml.

Don samun abin sha mai ƙarfi, kuna buƙatar haɗuwa da kayan aikin, ku doke a cikin blender. Lokacin yin hidima, yi ado da mint.

Mataki na biyu

Bayan kwanaki 14, menu na abinci na Protasov yana fuskantar canje-canje masu zuwa: 300 grams na nama ko kifi ana kara su zuwa samfuran lactic acid, kayan lambu marasa sitaci. A lokaci guda, a cikin aiwatar da shirya jita-jita, ya kamata a tuna cewa ana nuna wannan nauyin a cikin nau'i mai laushi.

Ana iya dafa nama ko kifi, a yi tururi ko gasa ba tare da mai ba. An haramta sosai a soya shi.

Wannan shi ne saboda gaskiyar cewa a lokacin dafa abinci, samfurin yana sha duk mai, ya zama babban adadin kuzari, yana haifar da tarin kitsen jiki. A sakamakon haka, tsarin rasa nauyi yana tsayawa.

Tare da gabatarwar nama / kifi a cikin abincin yau da kullum, wajibi ne a rage yawan adadin lactic acid da aka cinye da kashi ɗaya bisa uku. A lokaci guda, "kore apple" (3 guda / rana) da "kwai" (1 guda / rana) suna riƙe matsayinsu. Bugu da ƙari, a mataki na biyu, za ku iya cin buckwheat, gero, oatmeal.

Don shirya riguna da miya don salads, yi amfani da ruwan 'ya'yan itace lemun tsami, man kayan lambu (sesame, linseed, zaitun), kirim - karkashin haramcin.

Cikakken menu na ranar, sati 3

• karin kumallo - pizza Dietetic, shayi mara dadi;
• abincin rana - beetroot da karas salatin tare da apple yanka;
• abincin rana - kaza gasa a kefir;
• shayi na rana - ruwan 'ya'yan itace apple tare da kirfa;
• abincin dare - kifi kifi ko buckwheat porridge, coleslaw.

4 Rabon mako-mako

Babu sababbin samfurori da aka gabatar a cikin menu, ya kamata ku bi abincin na mako na uku. M nauyi asara faruwa a wannan lokacin, kamar yadda jiki ya riga ya saba da low-kalori abinci da kuma fara rayayye ƙone jiki mai.

Misalin menu na makonni 4 zuwa rana:

• karin kumallo - salatin tare da tuna, avocado;
• abincin rana - apple cushe da cuku gida;
• abincin rana - yankakken kaza, salatin beetroot tare da tafarnuwa;
• shayi na rana - ruwan tumatir, kwai;
• abincin dare - okroshka daga kayan lambu, ganye.

Umarnin Mako 5

Fara daga ranar 29 na rana, tsarin rasa nauyi "yana tafiya" zuwa ƙarshen ƙarshen. Menu na makon da ya gabata na mataki na biyu ya ƙunshi sanannun jita-jita da samfurori. A lokaci guda, jin yunwa ba ya faruwa, abubuwan da ake so sun canza, kuma haske daga kilogiram da aka sauke ya bayyana.

Menu na kwana 5 na mako:

• karin kumallo - gida cuku casserole;
• abincin rana - apple da yogurt kayan zaki tare da kirfa;
• abincin rana - kifi souffle, cakuda kabeji, karas, apple;
• abun ciye-ciye na rana - gasa kabewa tare da cuku;
• abincin dare - oatmeal, apple.

Girke-girke don izinin abinci mataki na biyu

Mun kawo hankalin ku dalla-dalla bayanin abubuwan da ake kira "protas".

Pizza "Dietary"

Sinadaran:

• kwai - 1 guda;
• gida cuku 5% - 100 g;
• barkono Bulgarian - 1;
• tumatir - 1 inji mai kwakwalwa;
• tafarnuwa - 1 hakori;
• yogurt - 100 ml;
• mustard;
• soda;
• gishiri.

Ka'idar shiri:

1. Beat da kwai, ƙara gishiri, soda.
2. Knead da gida cuku da 50 milliliters na yogurt, gabatar da kwai cakuda.
3. Zuba kullu "furotin" a kan takardar yin burodi, gasa a cikin tanda a digiri 180 har sai da taushi.
4. Sanya tushe da aka shirya.
5. Rabin tumatir, barkono barkono a yanka a cikin zobba.
6. Shirya miya: wuce tafarnuwa ta hanyar tafarnuwa, haxa tare da mustard, gishiri, 50 milliliters na yogurt. Yi tumatir puree daga rabi na biyu na tumatir. Ƙara zuwa miya. Lubricate cake tare da miya da aka samu, sanya yankakken kayan lambu a saman, yayyafa da cuku gida, sanya pizza a cikin microwave na minti 5.
7. Lokacin yin hidima, yi ado da ganye.

Kefir Chicken

Sinadaran:

• kefir - 200 ml;
• nono kaza - 300 g;
• tafarnuwa - 1 hakori;
• kayan yaji (Basil, barkono barkono, cloves, caraway tsaba, Rosemary);
• gishiri.

Fasaha na shiri:

1. A wanke, yanke fillet ɗin kaza zuwa sassa 3, ta doke.
2. Saka nama a cikin akwati, kakar tare da gishiri, kayan yaji, zuba kefir domin ruwa ya rufe tsuntsu gaba daya, marinate na 2 hours.
3. Preheat tanda zuwa digiri 200.
4. Saka fillet a cikin wani nau'i mai zafi, ƙara 50 milliliters na marinade, dafa minti 50.

Kifi Souffle

Sinadaran:

• barkono barkono - 300 g;
• kwai - 1 guda;
• madara - 50 ml;
• gishiri;
• lemun tsami ruwan 'ya'yan itace - 5 ml;
• kayan yaji (busasshen albasa, ƙasa coriander, thyme, barkono mai zafi).

Jerin shiri:

1. Yanke kifin a cikin ƙananan guda (2 cm x 2 cm), saka a cikin m.
2. Kwai, gishiri, kayan yaji, bugun madara. Sakamakon cakuda zuba kifi.
3. Preheat tanda, sanya souffle a cikin tanda na minti 25. Gasa a 180 digiri.
4. Lokacin yin hidima, yi ado da letas, tumatir ceri.

Salatin abincin teku

Sinadaran:

• peeled shrimp - 200 g;
• Bulgarian ja barkono - 1 pcs;
• skim yogurt ba tare da additives - 100 ml;
• tumatir - 1 inji mai kwakwalwa;
• letas - 1 pcs;
• kirim mai tsami - 30 g;
• lemun tsami ruwan 'ya'yan itace - 5 ml;
• gishiri.

Jerin aikin:

1. Tafasa shrimps, saita zuwa sanyi.
2. Yanke kayan lambu, cuku, ganye.
3. Mix da sinadaran, ƙara gishiri, kayan yaji, yogurt, ruwan 'ya'yan itace lemun tsami.

Yankakken Chicken Cutlets

Sinadaran:

• kwai - 1 guda;
• nono kaza - 300 g;
• Tafarnuwa - 2 cloves;
• albasa - 0,5 inji mai kwakwalwa;
• gishiri;
• yaji.

Fasaha na shiri:

1. Shirya minced nama: sanya duk abubuwan sinadaran a cikin kwano mai laushi, niƙa.
2. Samar da cutlets tare da cakuda nama da aka samu.
3. Saka a cikin tukunyar jirgi biyu, gasa minti 20.

Gasa kifi da kayan lambu

Sinadaran

• blue fillet - 300 g;
• kefir - 150 ml;
• mustard;
• arugula;
• farin kabeji;
• ginger;
• gishiri;

Ka'idar shiri:

1. Kwasfa ginger, niƙa a cikin wani blender.
2. A wanke ganye, farin kabeji, na karshen, bi da bi, zuwa kashi inflorescences.
3. Cook da marinade. Mix gishiri, mustard, yankakken ginger.
4. Rub fillet ɗin kifi tare da marinade, saka a cikin kwano, ƙara arugula, farin kabeji, zuba kefir akan komai.
5. Saka a cikin tanda na minti 20, dafa a zazzabi na digiri 200.

Jita-jita masu ƙarancin kalori da ke sama zasu taimaka haɓaka menu na asarar nauyi da rage yuwuwar rushewa.

Mataki na uku shine “fita”

Yana da mahimmanci a koma ga abincin da aka saba a hankali a hankali da tsari. Idan, a ƙarshen cin abinci, kun "tashi" akan abinci mai kitse da abinci mai daɗi, to nauyi zai dawo da sauri. Bugu da ƙari, haɗarin pancreatitis ko kumburi na mucosa na ciki yana ƙaruwa. Kuna iya kawar da yiwuwar waɗannan matsalolin ta hanyar bin shirin mako biyar wanda ke tabbatar da hanyar fita daga "shuffle". Yana da kyau a dauki abincin da aka tsara a matsayin tushen menu na yau da kullum.

Abincin Protasov karshen mako

6 Week

Sauya rabin samfuran madarar da aka cinye a cikin kwanakin 7 da suka gabata tare da analogues masu ƙarancin mai, gabatar da milimita 15 na man kayan lambu a cikin abinci. Matsakaicin adadin kuzari na yau da kullun shine gram 30-35. Ya kamata a ƙara menu na mako na shida tare da zaituni ko kwayoyi (har zuwa 50 grams), daidai da rage yawan man da ake cinyewa. Kuna iya ƙayyade yawan kitsen abinci da zana abincin abinci ta amfani da tebur na musamman a cikin sashin "game da abinci" akan gidan yanar gizon hukuma na Kim Protasov;

7 Week

Sauya apples kore guda biyu tare da wasu 'ya'yan itatuwa: plums, pears mara kyau, lemu. A karkashin haramcin - dabino, mango, ayaba, persimmons. Ƙara menu na makon da ya gabata tare da gram 100 na oatmeal;

8 Week

Wadatar da abinci "na baya" tare da busassun 'ya'yan itace (prunes, dried apricots, figs) - 150 grams;

9 Week

Ƙara dafaffen kayan lambu zuwa menu: beets, karas, dankali, kabewa. Sauya rabin kayan kiwo tare da nama maras nauyi (kaza, turkey, naman zomo, naman sa) ko kifi maras nauyi (pollock, hake, perch, cod);

10 Week

A cikin kwanaki 7 na ƙarshe na barin abincin, a hankali rage yawan samfuran abinci, maye gurbin su da sabbin jita-jita waɗanda ke ɗauke da mai da carbohydrates. A cikin mako na goma, zaka iya cin broths "haske".

Reviews na dietitians (Natalya Kravtsova, Galina Aniseni, Kim Protasov) da kuma wadanda suka rasa nauyi nuna mafi m sakamakon idan, a karshen rage cin abinci, hana cin shinkafa, taliya, burodi da kuma confectionery kayayyakin na wata daya.

Kuskuren kuskure

Abincin Kim Protasov shine hanya mai sauƙi don rasa nauyi, wanda ke taimakawa wajen rasa nauyin kilo 5-7 na nauyin nauyi a cikin makonni 10, yayin da yake kiyaye sauƙi a jiki. Bugu da ƙari, abinci na musamman yana ba ku damar tsaftace jikin gubobi da kuma daidaita metabolism. Ana nuna wannan ta hotuna kafin da kuma bayan rasa nauyi na mutanen da aka gabatar a kan shafin yanar gizon hukuma na masu gina jiki.

Idan, tare da kiyaye duk ka'idoji, fasaha ba ta kawo tasirin da ake so ba, yana da daraja duba daidaitattun aiwatar da shi.

Kuskuren gama gari "a cewar Protasov"

1. Yanke abincin yau da kullun zuwa adadin kuzari 300-400. Matsakaicin adadin abinci yayin matakin farko yana haifar da asarar nauyi har zuwa kilogiram 6. Koyaya, bayan dakatar da abinci, ana samun dawowar asarar kilo. An tabbatar da wannan ta hanyar sake dubawa da sakamakon mutanen da suka rasa nauyi da kuma marubucin fasaha, Kim Protasov.
2. Kin karin kumallo. Tsallake cin abinci na safe a cikin kashi 90% na lokuta yana haifar da wuce gona da iri a lokacin abincin rana da kuma rashin aiki na pancreatic.
3. Abincin da ba a tantance ba. Abubuwan da ke cikin kalori na abincin yau da kullun yana da mahimmanci don ƙididdige la'akari har ma da ƙananan kayan abinci.
4. Yawan cin abinci. Wannan shi ne saboda gaskiyar cewa an ba da izinin abinci mai ƙarancin kalori, a sakamakon haka, sau da yawa sha'awar ƙara ɓangaren tasa don saturate jiki.
5. Kin cin abinci. Idan ba ku ci abinci kowane sa'o'i 4 ba, to jiki, yana shiga cikin "yanayin azumi", yana rage haɓakar furotin kuma yana rage haɓakar metabolism. Kayayyakin furotin (danyen ƙwaya, cuku gida, yogurt) sune mafi kyawun zaɓi don ƙarin abinci.
6. Calories yana kirga "a kan tafiya." Idan ba ku ƙayyade ƙimar kuzarin abincin yau da kullun ba a gaba, haɗarin cin abinci "wuta" ya ninka sau biyu.
7. Yawan cin cuku. Gishiri yana riƙe ruwa a cikin kyallen takarda, yana haifar da kumburi, sakamakon abin da nauyin ba ya raguwa.
8. Rashin motsa jiki. Don rasa kilo 1 na nauyi, kuna buƙatar ƙona calories 7500 fiye da yadda mutum ya ci.
9. Yin amfani da curds mai dadi, glazed ko sarrafa cuku, kayan kiwo tare da tsawon rai mai tsayi (10-14 days). A cikin abun da ke cikin waɗannan samfuran akwai sukari, sitaci, abubuwan da ba su da kyau waɗanda ke taimakawa rage asarar nauyi.
10. Cin zarafin tsarin sha. Rashin isasshen ruwa yana haifar da raguwa a cikin metabolism, kuma, a sakamakon haka, don dakatar da asarar nauyi.
11. Zafin magani na abinci. Abincin Dr. Protasov ya haɗa da amfani da kayan lambu mai kayan lambu. Akwai samfuran gasa, musamman a matakin farko, ana ba da shawarar sosai da wuya - matsakaicin sau 1 a cikin kwanaki 5.
12. Cin kayan kiwo na musamman. Karancin hadaddun carbohydrates a cikin abincin yau da kullun yana haifar da raguwa a cikin metabolism na mai da samuwar jikin ketone, wanda ke haifar da maye na jiki.

Yarda da ka'idodin abinci mai mahimmanci, gyara kurakurai da aka yi - tabbacin asarar nauyi mai sauri da tasiri.

FAQ

Bayan kwanaki nawa kuke rasa nauyi akan "ƙara"?

Ana iya lura da sakamakon farko bayan kwanaki 14 (aƙalla 1 - 3 kilogiram). Yarda da mahimman ka'idodin abinci da kuma hanyar da ta dace daga gare ta tana ba da garantin asarar nauyi a cikin makonni 10 har zuwa kilogiram 10.

Shin ya halatta a ci cuku mai kitse fiye da 5%?

A'a Kim Protasov ta kalmar "cuku" yana nufin shan hatsin hatsi ko na gida maras nauyi 1 - 5%. Mafi kyawun bayani shine a yi amfani da samfurin madara mai haifuwa "mai yawa" wanda aka shirya da kansa. Don ƙirƙirar cuku 5% a gida, kuna buƙatar abubuwa masu zuwa:

• dukan madara - 250 ml;
• gida cuku 5% - 1 kg;
• gishiri mai cin abinci - 4 g;
• raw kwai - 1 pcs;
• man shanu mai narkewa - 15 ml;
• yin burodi soda - 1,5 g.

Ka'idar shiri shine kamar haka:

• zuba cuku gida tare da madara mai zafi (digiri 50 - 60) da kuma tafasa minti 10 akan zafi kadan;
• jefar da taro mai tafasa a kan sieve kuma bari ya tsaya na minti 15;
• ƙara mai, soda, gishiri, kwai zuwa gaurayawan da kuma haɗuwa sosai;
• tafasa da sakamakon taro zuwa yanayin "ductility" (kullum yana motsawa);
• Saka cakuda a cikin akwati kuma danna ƙasa.

Yana da kyau a dafa cuku na gida a cikin ƙananan sassa aƙalla sau ɗaya kowane kwana biyu.

Cin apples ya zama dole don cin abinci?

A'a, su ne ƙarin samfurin don kula da ma'auni na carbohydrates a cikin jiki. An haramta maye gurbin apple tare da wasu 'ya'yan itatuwa.

Shin zai yiwu a sami kankana akan abincin Protasov?

Haramun ne. Kankana abinci ne mai yawan glycemic. Tun da shan Berry yana haifar da hauhawar matakan glucose na jini da kuma sakin babban adadin insulin, marubucin abincin ya rarraba shi a matsayin haramtaccen sashi.

Za a iya ƙara ganye da kayan yaji a abincinku?

Ee. A lokaci guda, yana da mahimmanci don tabbatar da cewa kawai abubuwan halitta kawai sun haɗa da kayan yaji. An haramta sukarin Vanilla.

Ya kamata a kawar da gishiri gaba daya daga abincin?

A'a. Ana iya cinye gishiri a cikin ƙananan allurai - 5 grams kowace lita na ruwa.

Menene hadarin cin biredi ɗaya (raƙuwa)?

Ɗaukar ko da ƙaramin yanki na "carbohydrates mai sauri" yana rushe ma'auni na insulin, wanda shine "alhakin" don ƙaddamar da ƙwayar adipose. A sakamakon haka, asarar nauyi ya dawo.

Shin zai yiwu a sake maimaita karatun nan da nan bayan kammala shi?

A'a. Matsakaicin tsawon lokaci na abinci na Protasov guda uku shine makonni 10 (5 - yarda, 5 - fita). Bayan haka, jiki yana buƙatar hutawa. Yin watsi da wannan shawarwarin yana cike da matsaloli tare da tsarin narkewa, dawowar asarar nauyi da raguwa akai-akai. Mafi kyawun mita na jiyya shine sau 1 a kowace shekara.

Wani irin hatsi ya fi kyau a ware a fita daga abinci?

Rye, shinkafa, wake, semolina, wake, lentil, alkama, wake.

Kammalawa

Abincin Protasov a rana shine shirin asarar nauyi mai sauƙi wanda aka tsara don kawar da ƙarancin nauyi amintacce (har zuwa kilogiram 10), yayin da yake riƙe da ƙwayar tsoka da saurin tafiyar matakai na rayuwa kamar yadda zai yiwu. Ganin cewa menu na makonni 5 ya ƙunshi 60-70% sabo ne kayan lambu, a cikin aiwatar da bin tsarin abinci, jiki yana cike da abubuwa masu amfani, bitamin, microelements, kawar da halayen cin abinci mara kyau, da kuma sanya abubuwan yau da kullun. na ingantaccen abinci mai gina jiki.

Makullin samun nasarar asarar nauyi bisa ga hanyar Kim Protasov ya ta'allaka ne da bin ka'idodin ka'idodin abinci mai gina jiki. Kuna buƙatar aiwatar da abincin ba fiye da sau ɗaya a kowane watanni shida ba, kuma zai fi dacewa a shekara. A lokaci guda, bayan barin shirin furotin-kayan lambu, ya kamata ku iyakance amfani da mai, carbohydrates mai sauri - taliya, kayan zaki, kayan burodi.

Duk abin da sakamakon kowane abinci, har ma da mafi inganci da sauri, kana buƙatar fahimta a fili: idan, bayan dakatar da shi, ka koma tsohuwar dabi'ar cin abinci, kuma ka sake fara cin "dattin abinci" kuma, sakamakon abincin shine tasirin abincin. da sauri ya daidaita. Yana da mahimmanci a fahimci cewa abinci ba abokan gaba ba ne, kuma rasa nauyi ba tare da bin tsauraran matakai ba, abinci mai ƙuntatawa ba kawai zai yiwu ba, amma ya zama dole.