Abincin Scandinavian, kwana 7, -4 kg

Rashin nauyi har zuwa kilogiram 4 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 760 Kcal.

Abincin na Scandinavia (wanda ake yawan kira shi da Yaren mutanen Norway ko kuma Nordic) wata dabara ce ta rage nauyi dangane da gabatar da 'ya'yan itatuwa na arewa da' ya'yan itacen berry, da nama da abincin teku a cikin abincin. Ba kamar hanyoyi da yawa na zamani don rage nauyi ba, kebantattun al'adun Scandinavia sun ta'allaka ne da cewa an bunkasa ta la'akari da ka'idoji na daidaitaccen abinci, kuma tsarinta ya ƙunshi abubuwa da yawa, abubuwan bitamin da abubuwan gina jiki.

Bukatun abinci na Scandinavia

Abincin Scandinavia shine madadin abincin Rum. Hakika, a yankunan arewa, ba shi da sauƙi a ci 'ya'yan itatuwa da kayan marmari na kudanci, kamar yadda tsarin na baya ya nuna. Kuma samun man zaitun na halitta da sauran samfuran lafiya waɗanda tsarin Tekun Bahar Rum ke ɗauka yana da wahala.

Amma abin da ya haɗu da waɗannan shahararrun dabarun guda biyu shine cewa suna taimakawa wajen kawo adadi cikin yanayin da ya dace ba tare da takurawa masu ƙarfi da azabar yunwa ba. Bari mu mai da hankali a yau ga ƙa'idodi na yau da kullun na tsarin Scandinavia.

Yana da kyau a iyakance amfani da kitsen dabbobi. Ka yi kokarin cin nama mara nauyi. Amma yana da kyau, idan zai yiwu, a yi amfani da durƙusar kifi da abincin teku a maimakon haka. Jingina akan 'ya'yan itatuwa da kayan marmari, musamman lokacin sabo. Kuma yana da kyau ku ci 'ya'yan itatuwa da kayan marmari da ake shukawa a yankinku. Waɗannan su ne waɗanda aka ƙwace su daidai gwargwado kuma sune mafi fa'ida ga lafiya. Daga kayan lambu ana ba da shawarar cin alayyafo, tsiron Brussels da farin kabeji, beets, karas, kabewa, ganye daban -daban, kuma daga berries - blueberries, lingonberries, blueberries, currants.

Mafi kyawun nau'in kifin da za a ci ta hanyar Scandinavia shine kifin kifi, tuna, kifi, herring, kifi. Ku ci kowane irin abincin teku da nama mara nauyi (turkey, kaza, naman sa, jakunkuna, kifin kifin). Hakanan, a cikin abinci kuna buƙatar nemo wurin hatsi (hatsin rai, hatsi, sha'ir), namomin kaza da nau'ikan goro iri -iri.

Zai fi kyau a ƙi man shanu gwargwadon yiwuwa. Yana da daraja cin kayan lambu mai (flaxseed, sunflower, rapeseed) waɗanda ba su fuskanci zafi mai zafi ba. Gwada kada a yi amfani da masu canza ɗanɗanon ɗanɗano (kayan lambu iri-iri da ƙari iri ɗaya). Ba lallai ba ne don daina amfani da gishiri, amma ba a bada shawarar sosai don oversalt samfurori. Ƙara gishiri zuwa ga abincin da aka gama kuma kadan kadan. Don ƙara ɗanɗano, ƙara kayan yaji da ganyaye iri-iri da ke faruwa a cikin abincinku.

Ku ci matsakaicin adadin abinci mai gina jiki, guje wa haɗarin abinci da abinci mai yawan kalori. Idan kuna son ƙara wani abu daga samfuran gari zuwa menu, to zaɓi gurasar hatsi (rye, baki). Sauran abincin da ke dauke da gari, da kuma kayan zaki daban-daban, naman kyafaffen, abincin gwangwani da barasa, bisa ga ka'idodin abincin Scandinavian, ya kamata a cire gaba daya daga abincin. Legumes da shinkafa kuma ba a ba da shawarar ba. Hakanan kuna buƙatar iyakance amfani da madara gaba ɗaya.

Ya kamata a kiyaye matsakaicin abinci, ba yawan cin abinci ba, amma kuma ba wahala daga yunwa. Tsara menu don a sami abinci sau 5 a rana (mafi ƙaranci 4), kuma ana iyakance hidimtawa zuwa gram 200-250. Idan kun ji yunwa kafin ku kwanta, an yarda ku sha 100-200 ml na kefir, madara ko yogurt mara mai mai ba tare da ƙari ba. Duk lokacin da zai yiwu, yi ƙoƙari ku ci abincin gida, sabo ne wanda ba ku da shakku a kai.

Zaka iya tsayawa kan abincin kamar yadda kake so. A cikin wata daya, zaku iya rasa fam miliyan 3-4 wanda ba dole ba. Bayan cimma sakamakon da aka nufa, an ba da shawarar kada a keɓe mahimman ƙa'idodin fasahar Scandinavia daga rayuwa. A sauƙaƙe, idan kun ga cewa nauyi ya faɗi ƙasa da alamar da ake so, ƙara ɗanɗano ƙimar abincin abincin kuma lokaci zuwa lokaci ku ɗanɗana cikin ɗan abincin da ke ɓarna da abincin da kuka fi so, wanda aka cire shi yayin aiwatar da rashin nauyi.

Tsarin abinci na Scandinavia

Zaɓuɓɓukan abinci don abincin Scandinavia

Karin kumallo:

-oatmeal da aka dafa a cikin madara mai ƙarancin mai, tare da ƙari da shawarar berries da kwayoyi;

- wani ɓangare na ƙananan cuku mai cuku tare da berries;

- muesli ba tare da sukari ba, wanda aka yi shi da yogurt na gida ko kefir;

- omelet tare da alayyafo da ganye, gasa shi a cikin tanda ko dafa shi a cikin kwanon rufi ba tare da ƙara mai ba.

Abincin rana da dare:

- miyan kaza mai mai mai;

- Lean kunnen kifi;

- gasa kifi da dafaffun kayan lambu;

- wake wake;

- risotto a cikin kamfanin gasa ko dafaffun namomin kaza;

- stewed legumes;

- naman nama

NoteAna ba da shawarar yin rakiyar abincin rana da yamma tare da salad na kayan lambu.

Kayan ciye-ciye da kayan ciye-ciye:

- cuku na gida tare da berries;

- sabo ne ko gasa apples;

- 'ya'yan itace mousse

- kefir ko yogurt na gida.

Rashin yarda da abincin Scandinavia

  • Wannan abincin ba shi da wata ma'ana. Ba za ku iya zama a kai ba idan kun kasance masu rashin lafiyan kifi, abincin teku (waɗanda ke da lahani masu haɗari) ko sauran abincin da ke cikin tsarin abinci.
  • Hakanan, ba shi yiwuwa a zauna akan hanyar Scandinavia a gaban duk wasu cututtukan da ke buƙatar na musamman, daban da abincin da ake gabatarwa.

Fa'idodin abincin Scandinavia

  1. Wani muhimmin mahimmanci na abincin Scandinavian shine yawancin samfurori daga abincin sa sun ƙunshi fiber mai yawa, wanda ke da tasiri mai amfani akan tsarin narkewa.
  2. Hakanan, tare da irin wannan abincin, jiki yana karɓar ƙwayoyin mai mai ƙima, waɗanda ake buƙata don ciwan kai na yau da kullun, aiki na tsarin zuciya da jijiyoyin jini, ingantaccen aiki na endocrin da tsarin juyayi da sauran gabobin masu mahimmanci.
  3. Kuma kifi, abincin teku, cuku gida da sauran samfurori na irin wannan abun da ke ciki suna ba da jiki tare da kayan gini da ake bukata don tsokoki. Wannan zai taimaka maka rasa nauyi, amma kiyaye jikinka mai kyau da ƙarfi.
  4. Kayayyakin halitta sun ƙunshi babban adadin antioxidants waɗanda ke taimakawa wajen kula da matasa tsawon lokaci kuma suna da tasirin tonic gabaɗaya.
  5. Dangane da nazarin mutanen da suka rasa nauyi a kan tsarin Scandinavia, asarar nauyi yana faruwa ba tare da jin yunwa mai tsanani ba.
  6. Mutumin yana jin dadi kuma yana iya cin abinci daban.
  7. Yawancin masu ilimin abinci mai gina jiki suna goyan bayan wannan ƙirar, suna la'akari da cewa yana da tasiri ga rashi nauyi kuma yana da aminci ga yiwuwar lafiya.

Rashin dacewar cin abincin Scandinavia

  • Abincin Scandinavia baya biya dare daya. Idan kana son rage kiba da sauri, ba zai amfane ka ba.
  • Bayan yanke shawara kuyi aiki da dokokinta, kuna buƙatar sake duba tsarin abincinku sosai.
  • Ga wasu mutane, shawarar raba abinci na iya zama da wahala. Ba kowa bane, a ce, a wurin aiki, ke da damar samun abun ciye ciye tsakanin karin kumallo da abincin rana.

Maimaita abincin Scandinavia

Idan kun ji daɗi, zaku iya zuwa cin abincin Scandinavia kamar yadda kuke so, kuma saita tsawon lokacin da kuka ga dama.

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