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Rashin nauyi har zuwa kilogiram 10 cikin kwanaki 14.
Matsakaicin abun cikin kalori na yau da kullun shine 580 Kcal.
Kowa ya san cewa rage nauyi da sauri yana da illa. Duk da haka, sau da yawa kwanakin ƙarshe waɗanda kuke son zama slim suna da yawa. A wannan yanayin, cin abinci yana zuwa ceto, saboda wani dalili da ake kira radical, saboda yana rage nauyi da sauri. Yana faruwa cewa yana tashi 1-2 kg kowace rana, wanda ke faruwa musamman a farkon bin ka'idodin tsarin tsattsauran ra'ayi. Muna ba da shawara a yau don yin la'akari da mashahurin sigar sa, wanda aka tsara don tsawon kwanaki 14.
Bukatun abinci mai tsattsauran ra'ayi
Menu na abinci mai tsattsauran ra'ayi ya ƙunshi abinci huɗu a rana. Yana da kyau a tsara jadawalin abincin ku ta yadda za a sami aƙalla sa'o'i 4 tsakanin abinci. A cikin tsaka-tsaki tsakanin abinci, gwada shan isasshen ruwa (wanda ba a so ba na ganye da koren shayi ba, kuma, ba shakka, ruwa mai tsabta). Wani lokaci, idan kuna so, za ku iya ba da izinin kanku kofi na kofi, amma ba karfi ba kuma ba tare da ƙari ba. A kowace rana, kuna buƙatar cin wasu abinci, adadin wanda aka tsara a fili. A lokaci guda, ba a ba da shawarar sosai don canza tsarin kwanaki ba. Wannan zai iya rinjayar asarar nauyi mara kyau. Yana da kyau idan kun sarrafa ku guje wa cin abinci sa'o'i 2-3 kafin hasken wuta.
A cikin makonni biyu, zaka iya rasa kusan 20 kg. Tabbas, idan nauyin jikin ku bai girma sosai ba, asarar na iya zama ƙasa da hankali, amma tabbas za a iya gani.
Kuna buƙatar cin abinci masu zuwa.
Ranar 1: 3 Boiled kaza qwai; dankali 5, dafaffe ko gasa.
Rana ta 2: cuku gida, mai-kyauta ko ƙananan mai (100 g); wani tablespoon na kirim mai tsami; gilashin kefir (zaka iya maye gurbin shi da madara mai gasa mai gasa ko yogurt mara kyau na gida ba tare da wani filler ba).
Ranar 3: 2 apples, sabo; 1 lita na ruwan 'ya'yan itace daga samfuran 'ya'yan itace da kuka fi so (zai fi dacewa sabo ne); 2 gilashin kefir.
Ranar 4: 400 g na nama maras kyau (kaza ko naman sa) da kefir (250 ml).
Ranar 5: 500 g 'ya'yan itace (an yarda da pears da apples).
Ranar 6: 3 Boiled dankali; madara ko kefir, mai abun ciki wanda bai wuce 1% ba, a cikin adadin har zuwa 300 ml.
Ranar 7: rabin lita na ƙananan mai kefir.
Ranar 8: 200 g na naman Boiled ko gasa; kwai; 2 tumatir (zaka iya maye gurbin kayan lambu tare da sauerkraut wanda yayi la'akari har zuwa 200 g).
Ranar 9: Boiled nama (100 g); 2 apples; salatin tumatir 1 da kokwamba 1 tare da kayan lambu (zai fi dacewa zaitun) mai.
Ranar 10: 100 g na busassun nama; 70 g gurasa (rye ko dukan hatsi); pears ko apples (2 inji mai kwakwalwa).
Ranar 11: 100 g na naman mara kyau; hatsin rai gurasa (150 g); 250 ml na kefir da ƙwai guda biyu.
Ranar 12: 3 Boiled dankali; 700 g na apples mai tsami, sabo ko gasa; 500 ml na kefir.
Ranar 13: Boiled ko gasa fillet kaza har zuwa 300 g; guda biyu na dafaffen ƙwai; 2 sabo ne cucumbers.
Ranar 14: 4 Boiled dankali; 2 apples unsweetened, kazalika da gilashin kefir.
Don kiyaye sakamakon da aka samu akan abinci mai tsattsauran ra'ayi, yana da mahimmanci a hankali a hankali fita daga ciki. Tun da, lokacin bin ka'idodin wannan abincin, yawancin abincin da ake ci don yawancin kwanaki bai wuce adadin kuzari 800 ba (wanda shine raguwa mai mahimmanci a cikin samar da makamashi ga jiki), dole ne a ƙara shi sosai. In ba haka ba, fam ɗin da aka rasa, kuma tare da abokai, za su sake jin daɗin kansu da sauri. Don hana faruwar wannan matsala, yana da kyau a ba da wata guda duka don barin fasahar. A cikin makon farko, ana iya ƙara yawan adadin kuzari, ƙididdiga a kowace rana, zuwa adadin kuzari 1000, a cikin na biyu - 1200, a cikin na uku - 1400, a cikin na huɗu - 1600. Ko yana da daraja ƙara shi, muna ƙayyade kowane ɗayan. ta sosai smoothly ƙara sabon adadin kuzari da kuma a hankali lura da nauyi ... Yanzu mu aikin ne don sanin da yawa adadin kuzari za a iya cinye sabõda haka, nauyi tsaya har yanzu (idan ba ka so ka rasa karin nauyi) kuma ba ya karuwa.
A cikin mako na farko bayan cin abinci, za ku iya cin duk abin da kuke so ba tare da ƙara yawan adadin kuzari da aka nuna ba, amma ku guje wa cin abinci mai yaji, gishiri, abinci mai mai, da kuma kayan zaki daban-daban.
A cikin mako na biyu, yi ƙoƙarin tsara menu ɗin ku ta yadda ya ƙunshi abinci mai gina jiki galibi. Ana iya amfani da samfuran carbohydrate (musamman, hatsi, taliya mai wuya) lokaci-lokaci, amma kafin abincin rana.
A ranar mako na uku, zaku iya cin duk abincin da kuke so (ba shakka, a cikin matsakaici). Amma a yi aƙalla kwana ɗaya cikin azumi bakwai akan kayan abinci masu ƙarancin kalori (misali, ku ci kayan lambu marasa sitaci ko 'ya'yan itatuwa ko ku sha kefir mai ƙarancin ƙima).
A cikin mako na hudu, yana da matukar sha'awar hada da cikakken horo na wasanni.
Day 1
Breakfast: dafaffen dankali tare da dafaffen kwai.
Abincin rana: dankali guda biyu da aka gasa.
Abincin rana: kamar karin kumallo.
Abincin dare: kamar karin kumallo.
Day 2
Breakfast: 30 g na curd tare da teaspoon na kirim mai tsami.
Abincin rana: kwafin karin kumallo.
Bayan abincin dare: kefir (250 ml).
Abincin dare: 40 g na cuku gida.
Day 3
Breakfast: 1 apple; gilashin ruwan 'ya'yan itace; gilashin kefir.
Abincin rana: gilashin kefir da ruwan 'ya'yan itace.
Abincin rana: gilashin ruwan 'ya'yan itace.
Abincin dare: 1 apple; gilashin ruwan 'ya'yan itace.
Day 4
Breakfast: 100 g na naman sa fillet gasa.
Abincin rana: 100 g na Boiled kaza da kefir (250 ml).
Abincin rana: 100 g gasa fillet kaza.
Abincin dare: gasa naman sa har zuwa 100 g.
Day 5
Karin kumallo: 100 g affle.
Abincin rana: apple da pear salad (jimlar nauyin tasa kada ya wuce 200 g).
Abincin rana: 100 g na apples.
Abincin dare: 100 g pears.
Day 6
Breakfast: dankalin turawa.
Abincin rana: dankalin dankali guda biyu.
Abincin rana: har zuwa 300 ml na madara ko kefir.
Abincin dare: dankali mai dankali.
Day 7 Muna sha kefir:
Karin kumallo: 100 ml.
Abincin rana: 200 ml.
Bayan abincin dare: 100 ml.
Abincin dare: 100 ml.
Day 8
Breakfast: 100 g na busassun nama.
Abincin rana: kwai mai tauri.
Abincin rana: 2 tumatir ko 200 g na sauerkraut.
Abincin dare: 100 g na fillet gasa.
Day 9
Breakfast: 1 apple.
Abincin rana: 100 g na namomin kaza.
Abincin rana: 1 apple.
Abincin dare: salatin kokwamba-tumatir (amfani da kayan lambu guda ɗaya a lokaci ɗaya), yayyafa shi da man kayan lambu.
Day 10
Breakfast: 2 kananan sandwiches da aka yi daga 70 g na burodi da 40 g na Boiled naman sa.
Abincin rana: 1 pear.
Abincin rana: 1 apple.
Abincin dare: 60 g na namomin kaza.
Day 11
Breakfast: sandwiches na 70 g na burodi da 40 g na Boiled naman sa.
Abincin rana: 60 g da naman alade.
Abincin rana: dafaffen ƙwai biyu da yanki na burodi mai nauyin 30 g.
Abincin dare: gilashin kefir; har zuwa 50 g na burodi.
Day 12
Breakfast: 2 Boiled dankali; 1 sabo apple.
Abincin rana: 1 gasa apple da 250 ml na kefir.
Abincin rana: 1 gasa apple.
Abincin dare: 1 Boiled dankalin turawa da 250 ml na kefir.
Day 13 Breakfast: 2 dafaffen qwai.
Abincin rana: 150 g gasa nono kaza da 1 kokwamba.
Abincin rana: 1 kokwamba.
Abincin dare: 150 g na Boiled kaza fillet.
Day 14
Breakfast: dafaffen dankali guda biyu.
Abincin rana: 2 apples.
Abincin rana: 250 ml na kefir.
Abincin dare: dankalin dankali guda biyu.
Note… Kuna iya tsara jadawalin abincin ku daban. Makullin shine a ci abinci mai kyau a kwanakin da ya dace.
Contraindications ga m rage cin abinci
- Tun da wannan abincin yana da matukar damuwa, bai kamata a bi shi da mata masu juna biyu, masu shayarwa ba, a cikin tsufa, yara da matasa.
- Ba za ku iya rasa nauyi kamar haka ba a gaban kowane cututtuka na yau da kullum, tun da hadarin da ke tattare da su yana da yawa tare da irin wannan abincin.
- Hakanan ba a so a rasa nauyi ta irin wannan hanya mai tsauri ga mutanen da aka bambanta rayuwarsu da ayyukansu ta hanyar haɓakar motsa jiki ko ta hankali.
Dabi'un abinci mai tsattsauran ra'ayi
- Babu shakka ƙari na abinci mai tsattsauran ra'ayi shine saurin asarar nauyi.
- A matsayinka na mai mulki, lada na farko don aikin ku a cikin hanyar barin kilogram an riga an lura da shi a farkon rayuwar ku.
- Hakanan kyauta mai kyau shine cewa ana samun abinci mai tsattsauran ra'ayi kuma yawancin ba su da tsada.
- Dafa abinci don asarar nauyi ba shi da wahala.
Rashin rashin cin abinci mai tsattsauran ra'ayi
- Rashin rashin cin abinci mai tsattsauran ra'ayi ya haɗa da tsayayyen abinci. Tare da irin wannan abincin, tabbas za ku ji yunwa, musamman a kwanakin da babu wani samfurin furotin a cikin menu wanda ke ba da gudummawa ga mafi girma.
- Hakanan akwai yuwuwar rashin ƙarfi da ƙara gajiya. Wannan gaskiyar tana hade da raguwa mai yawa a cikin abincin caloric idan aka kwatanta da matsakaicin matsakaicin matsakaici.
- A lokacin abinci mai gina jiki mai tsattsauran ra'ayi, jiki yana da babban damar fuskantar rashin abubuwan da ke da mahimmanci. Yana da matuƙar kyawawa don haɗa cin abinci na hadaddun bitamin da ma'adanai don taimakawa gabobin suyi aiki sosai.
- Bugu da ƙari, bin ka'idodin abinci mai tsattsauran ra'ayi na iya haifar da ciwon kai, cututtuka na gastrointestinal, spasms, da dizziness.
- Idan kun ji rashin jin daɗi tare da lafiyar ku, daina cin abinci.
Sake yin abinci mai tsattsauran ra'ayi
An hana yin amfani da abinci mai tsattsauran ra'ayi fiye da sau ɗaya a kowane watanni uku. Kuma yana da kyau a ɗauki dogon hutu ko, idan kuna buƙatar ƙarin rasa nauyi, nemi taimako daga mafi aminci hanyar canza siffar ku.