Salatin abinci, kwana 7, -5 kg

Rashin nauyi har zuwa kilogiram 5 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 460 Kcal.

Abinci a kan salads wata dabara ce wacce akan cin abinci mai daɗi, zaku iya rasa nauyi fiye da kima. Lokacin bazara da bazara lokaci ne mai kyau don sake fasalta adadi ta wannan hanyar, tunda manyan abubuwan da ke cikin abincinku sune 'ya'yan itace da kayan marmari. Kada ku ji tsoro, ba za ku tauna ciyawa ɗaya ba. Muna ba da shawarar ka fahimtar da kanka da shahararrun abincin da ke tushen salatin tsawon kwanaki 3 da 7.

Abubuwan buƙatun abinci akan salads

Bari mu kula da mahimman dokoki na kowane irin bambancin dabarun canza salatin.

• Ci a hankali, saboda ƙoshin ya zo a cikin minti 20-25 bayan fara cin abincin.
• Sha ruwa mai tsafta. Hakanan zaka iya ƙara shayi iri daban-daban ba tare da sukari ba a abincinku (ganyen shayi mafi kyau).
• Kafin kwanciya, ana barin shi ya shayar da kanku tare da madara mai mai mai mai mai mai mai kadan. Yana inganta narkewar abinci mafi kyau, ƙarin kwanciyar hankali mai sanya nutsuwa da barin fata mai kyau, mai lafiya.
• An ba da izinin saladi tare da karamin man kayan lambu, wanda aka ba da shawarar a tsabtace shi tare da ruwan lemon tsami wanda aka matse shi da kuma kayan yaji daban-daban.
• An ba da shawarar yin amfani da abinci a kan sabbin fruitsa fruitsan itace da kayan marmari (wanda ya fi dacewa nau'in ba-sitaci), nama mai laushi, kifi da abincin kifi, cuku mai ƙananan kitse da sauran abinci mai madara, da madara.
• Don lokacin cin abinci, ka ce a'a ga kowane abinci mai soyayyen, nama mai kyafaffen, abincin gwangwani, sukari da duk wani samfurin tare da shi, legumes, abubuwan giya, mayonnaise, kirim mai tsami, ketchup da sauran kayan miya, gari da tsiran alade.

An tsara nau'ikan farko na abincin salad 7 days... Bisa ga dokokinta, kowace rana kana buƙatar cin wani takamaiman samfurin. Ku ci 'ya'yan itace a rana ta farko, kayan lambu a rana ta biyu, ku ba da rana ta uku don jingina nama, na huɗu kuma ga kifi. Kwanaki na biyar ya haɗa da sake cin 'ya'yan itatuwa, na shida - kayan lambu, da na bakwai - kayan nama. Amma duk wani abinci ya kamata a ƙara shi da kayan lambu marasa sitaci, kuma a ranar nama za ku iya cin ƙwai biyu na kaza. Ana ba da shawarar ku ci sau uku a rana. Idan kun ji yunwa, kuna iya samun abun ciye-ciye tare da ƙaramin adadin samfuran da aka halatta. A matsayinka na mai mulki, bisa ga hanyar da aka bayyana, yana ɗaukar nauyin kilogiram 4-5 na nauyin nauyi.

Idan kana buƙatar gyara jikinka kaɗan ka rasa kilogram 2-3, nemi taimako daga saurin abinci akan salads. Tsawanta shine 3 ranaWannan hanya ce mai kyau don shirya adadi, alal misali, bayan hutu, tare da liyafa masu yawa, saboda waɗancan siffofinku sun ɗan rarrafe.

Duk lokacin da zaku iya cin kayan lambu kawai (musamman, beets, karas da ganye), adadin su-har zuwa 1-1,5 kg kowace rana. Yanzu yana da kyau ku ci sau 6-7 a rana a cikin ƙananan rabo. Wannan zai taimaka kada ku ɗanɗana matsanancin jin yunwa, wanda ke da mahimmanci musamman a cikin wannan zaɓin abinci, wanda ba ya ƙoshi musamman.

Kuna iya rasa nauyi ta kilogiram 3-4 a cikin lokaci guda akan abinci dangane da amfani da salatin 'ya'yan itace da 'ya'yan itace kanta. Za a iya ƙara menu tare da ƙaramin adadin furotin. Ana ba da shawarar ku ci sau hudu a rana.

Don kar yawan nauyin ya dawo bayan ƙarshen abincin salad, yana da mahimmanci a hankali ku yi bankwana da shi kuma kada ku hau kan abin da ba zai iya cinyewa ba. In ba haka ba, zaku iya samun ƙarin fam fiye da abin da kuka rasa. Mafi kyau, tsaya kan ƙananan-carb da ƙaramin gishiri wanda ya dogara da madara mai mai mai yawa, nama mai laushi, kifi da abincin teku, kayan lambu, 'ya'yan itace, da salatin da aka gauraya.

Salatin abinci menu

Misalin cin abincin salad a kwana 7

Jumma'a - maimaita Litinin.

Asabar - maimaita Talata.

Lahadi - maimaita yanayi.

Abincin abinci na bayyana abinci akan salads har tsawon kwana 3

Day 1: karas dafaffe ko danye (ana iya hada shi).

Day 2: ganye (faski, basil, dill, letas), wanda za'a iya dandana shi da ɗan man zaitun.

Day 3: tafasasshen beets.

Abincin abinci akan salads na 'ya'yan itace har tsawon kwana 3

Abincin karin kumallo na farko: rabin guna mai matsakaici, wanda za'a iya yayyafa shi da ƙaramin adadin yogurt na halitta ko kefir. Abincin rana: salatin strawberry-orange tare da kiwi yanka, kayan yaji tare da yogurt. Abincin rana: 'ya'yan itãcen marmari biyu. Abincin dare: 150-200 g na naman kaza mai ɗingishi, dafaffen ko gasa; ƙaramin sashi na salatin kayan lambu mara ƙamshi, wanda aka yi da ruwan lemun tsami; rabin innabi.

Abincin rana na biyu: cakuda 150 g na berries da 100 g na hatsi. Abincin rana: 'ya'yan sabbin abarba guda biyu. Abincin rana: 1 peach (ana iya maye gurbinsa da nectarine). Abincin dare: har zuwa 180 g na dafaffen turkey ko gasa a cikin kamfanin ganyen salati; 1 ruwan lemu.

Rana ta uku Abincin karin kumallo: guda 2 na kankana da yogurt na halitta (100 g). Abincin rana: salatin strawberries (kusan 100 g) da ƙaramin ayaba. Abincin rana: kopin kowane sabbin berries. Abincin dare: har zuwa 180 g na dafaffen kifin kifi da tsiron Brussels (100 g).

Salatin rage cin abinci contraindications

• Mata masu ciki da masu shayarwa, samari bai kamata su zauna kan abincin salad ba.
• Har ila yau, abinci mai gina jiki da kayan lambu, bisa ga shawarar masana, an hana shi ga mutanen da ke fama da hauhawar jini, cutar koda, atherosclerosis, bayyana kiba.

Fa'idojin cin abincin salad

1. Babban fa'idar abincin salad shine saurinta da ingancinta.
2. Bugu da kari, 'ya'yan itatuwa da kayan marmari, wadanda sune manyan abubuwanda aka kirkira a wannan hanyar, sune kyawawan masu tsabtace jiki daga gubobi, gubobi da kuma hadura daban-daban.
3. Tsarin abinci na salatin da ya banbanta yana taimakawa ga gaskiyar cewa yawancin bitamin, abubuwan alamomin, da amino acid suna shiga jiki.
4. Bari mu kula da manyan abubuwan amfani masu amfani na 'ya'yan itatuwa,' ya'yan itace da kayan marmari don jikinmu:

   - daidaita al'ada mai narkewa;

   - kara karfin garkuwar jiki;

   - wadata jiki da sinadarin carbohydrates, ma'ana, kuzarin da ake bukata, amma ba mai cutarwa ba;

   - inganta narkewa;

   - rage matakin mummunan cholesterol;

   - sabuntawar jiki saboda sabuntawar kwayoyin halitta;

   - sakamako mai kyau akan ƙwarewar ilimi, haɓaka ƙwaƙwalwar ajiya da haɓaka natsuwa.

Rashin dacewar cin abincin salad

• Ba a ƙetare abincin salatin da fursunoni ba. Waɗannan sun haɗa da yanayin yanayi. Idan kuna son fasaha ba don cutar da jiki ba, za ku iya manne da shi kawai a lokacin lokacin da yake da sauƙi don samun samfurori masu dacewa. Bugu da ƙari, yana da kyawawa cewa ya girma a yankinku.
• Sakamakon sakamako na nau'ikan nau'ikan ma yana yiwuwa. Za a iya lura da rikice-rikice na aiki na ɓangaren hanji (zawo, jiri, tashin ciki), halayen rashin lafiyan (fatar jiki). Idan ka gamu da irin wannan bayyanuwar, to ka daina amfani da fasahar.
• Har ila yau, ya kamata a lura cewa ba za ku iya rasa nauyi sosai tare da taimakon abincin salad. Don haka ya fi dacewa da gyaran jiki, kuma ba don canji mai mahimmanci na jiki ba, wanda zai iya zama dole tare da adadi mai yawa na ƙarin fam.

Sake-dieting akan salads

Idan ana so, zaku iya juya zuwa abincin salatin wata daya bayan kammala shi. Amma idan kun yanke shawarar yin aiki na dindindin, ya kamata ku rasa nauyi ta hanyar haɗawa da akalla wasu nau'in furotin mai laushi a cikin abincin, don kada ku gabatar da jiki a cikin yanayin damuwa.