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Rashin nauyi har zuwa kilogiram 16 cikin makonni 6.
Matsakaicin abun cikin kalori na yau da kullun shine 1080 Kcal.
Tsarin Abinci na Kudancin (wanda aka fi sani da South Beach Diet) an haɓaka shi a cikin 1999 ta hanyar likitan zuciya na Florida mai suna Arthur Agatston. Likitan ya burge likitan ne don taimakawa marasa lafiya su rage kiba, domin, kamar yadda kuka sani, yawan nauyin jiki yana haifar da karin nauyi a jijiyar zuciya. Bambancin abinci na kudu ba shine kaɗan rage cin abincin kalori ba, amma a cikin ƙididdigar daidaiton carbohydrates, sunadarai da mai.
Bukatun abinci na kudanci
Arthur Agatston ya ba da shawarar da farko don cire carbohydrates masu cutarwa daga abinci, wanda jiki ke sarrafa shi da sauri kuma yana ba da gudummawa ga kwararar glucose mai yawa a cikin jini. Kayayyakin da aka tace, sukari da duk kayan da ke cikin sa, kayan gasa da aka yi da farin gari ba tare da wani sharadi ba su zo nan. Ya kamata a maye gurbin abinci mara kyau tare da abinci mai wadatar carbohydrates mai kyau, musamman, hatsi, kayan lambu, da legumes.
Marubucin dabara ya ba da shawarar aiwatar da irin wannan magudi da kitse. Kitsen dabbobi da masu kitse na da illa. Don haka, mun ƙi man shanu, margarine, naman alade da man alade, miya daban -daban, mayonnaise, ketchup. Kuma za mu zana kitsen polyunsaturated da ya wajaba ga jiki daga kifi da kayan lambu.
Hanyar kudu ta kasu kashi uku.
Kashi na farko Abincin abinci yana nufin "canza" jiki daga samfurori masu cutarwa zuwa masu amfani. Bukatar yanzu ƙi daga:
- nama mai;
- cuku mai yawa;
- sukari, kayan shaye-shaye iri-iri;
- duk gari da kayan zaki;
- shinkafa;
- dankali;
- karas;
- masara;
- duk wani fruitsa fruitsan itace, berriesa berriesan itace da ruwan 'ya'yan itace da aka matse daga cikinsu;
- madara;
- yogurt;
- abubuwan sha.
Kafa tsarin abinci ana buƙatar farkon lokaci don:
- narkakken nama ba tare da fata ba (yana da amfani musamman wajen cin abincin kaji);
- kifi da abincin teku;
- koren;
- namomin kaza;
- kayan lambu marasa sitaci (cucumbers, eggplants, legumes, kabeji, turnips, tumatir);
- cuku mai ƙananan kitse da cuku mai tauri mai ƙiba.
Hakanan zaka iya cinye ƙananan ƙwayoyi. Kuma ya kamata a yi jita-jita tare da man kayan lambu (zai fi dacewa man zaitun), wanda ba a bi da zafi ba.
An ba da shawarar don shirya abinci 5 - manyan abinci guda 3 da ƙananan ƙananan ciye-ciye 2. Idan kuna jin yunwa bayan abincin dare, kada ku azabtar da kanku kuma ku ɗauki ƙananan abincin da aka halatta (amma ba kawai kafin kwanciya ba). Ba a nuna ainihin adadin abincin da aka ci ba, saurari jikinku. Yi ƙoƙarin cin abinci ta hanyar da ke ƙosar da yunwa, amma kar a cika cin abinci. Mataki na farko na iya wucewa zuwa makonni biyu, asarar nauyi a kanta nauyin kilo 4-6 ne.
Mataki na biyu abincin kudancin zai ci gaba har sai kun isa nauyin da kuke so, amma Arthur Agatston ya ba da shawarar tsayawa ga irin wannan abincin ba fiye da watanni biyu ba. Idan nauyi ya daina raguwa, to, mai yiwuwa, jiki ya kai mafi ƙarancin adadinsa a wannan lokacin. Sannan ci gaba zuwa mataki na gaba - ƙarfafa sakamako. Kuma idan kanason rage nauyi, zaka iya komawa dabara daga baya.
Don haka, a cikin kashi na biyu, zaku iya cin abinci daidai gwargwado duk abincin da aka haramta a baya. Kawai yana da daraja iyakance kasancewar sweets, sugar, confectionery, farin shinkafa, dankali, sitaci 'ya'yan itatuwa da juices daga gare su a cikin rage cin abinci kamar yadda zai yiwu. Daga samfuran da ba a so a baya, za ku iya ci yanzu: berries da 'ya'yan itatuwa marasa daɗi, madara, yogurt mara kyau, kefir tare da ƙarancin kitse, shinkafa (mafi dacewa launin ruwan kasa), buckwheat, oatmeal, sha'ir, burodi mai duhu, taliya daga alkama durum. Idan kana so ka sha barasa, sha wasu busassun jan giya. Hakanan zaka iya ba da kanka da yanki na cakulan duhu (kokarin zabi wanda yake da abun ciki na koko na akalla 70%) da kopin koko. Zai fi kyau a shayar da kayan zaki da safe ko, a cikin matsanancin hali, a lokacin abincin rana. Amma tushen tsarin abinci, idan kuna son rasa nauyi a cikin sauri, ya kamata a yi samfuran samfuran da aka ba da shawarar don kashi na farko na abinci. Su ne har yanzu suna cikin fifikon abinci.
Mataki na uku ya dawo da mu zuwa hanyar rayuwar da aka saba kuma tana riƙe da sabon nauyi. Babu kyawawan ka'idoji game da halin cin abinci a nan. Amma, ba shakka, idan baku so ku sake fuskantar fam ɗin da aka ɓata ba, ya kamata ku shiga cikin mummunan ƙwayoyi da carbohydrates ƙanƙani. Ka'idoji na yau da kullun suna guje wa cin abinci da yawa da kuma ba ciye-ciye ba (musamman ma kafin kwanciya).
Phase 1
Abincin karin kumallo: ƙwaƙƙwaran ƙwai daga ƙwai biyu na fararen kwai tare da yanka naman alade da namomin kaza; Gilashin ruwan tumatir; shayi ko kofi.
Abun ciye-ciye: yanki na cuku mai kaɗan.
Abincin rana: salatin tuna, gwangwani a cikin ruwansa, tumatir da koren wake, wanda aka yi da man zaitun.
Bayan abincin dare: kamar cokali biyu na cuku mai ƙananan kitse.
Abincin dare: gasasshen nama; broccoli mai zafi; soyayyen ko gasa da cuku da Basil sauce.
Phase 2
Breakfast: oatmeal akan ruwa; 'yan strawberries a cikin cakulan glaze; kopin shayi ko kofi.
Abun ciye-ciye: ƙwai kaza mai tauri.
Abincin rana: salatin dafaffen filletin kaza, tumatir, latas da basil tare da dropsan saukad da man kayan lambu.
Bayan abincin dare: pear da yanki da cuku mai ƙananan ƙiba.
Abincin dare: stewed salmon fillet tare da alayyafo; stew kayan lambu; dintsi na sabo strawberries.
Phase 3
Karin kumallo: kukis oatmeal guda biyu; rabin innabi; kopin shayi ko kofi.
Abincin rana: gurasar gurasa (amfani da burodin abinci, naman sa, tumatur, albasa, latas).
Abincin dare: salatin kayan lambu ko kayan lambu; wani yanki na gasa nono kaza; peach ko kamar apricots; gilashin yogurt mai ƙananan mai ba tare da ƙari ba.
Contraindications ga cin abinci na kudu
- Hanyar kudu ba ta da hani na musamman game da kiyaye ta. Ba za ku iya zama a kai ba kawai ga mata masu ciki da masu shayarwa, kodayake, a gare su duk wani abinci an hana su.
- Ya kamata ku yi hankali lokacin zana abinci kuma a gaban cututtukan da ke ci gaba, musamman ma a cikin babban matakin.
Fa'idodin Abincin Kudancin
- Abincin Kudancin yana da mashahuri kuma an karɓa sosai saboda tasirin sa. Sau da yawa, bayan fasalin farko na dabarar, mutum mai kiba ya rasa kilo 3-7. A kashi na biyu, ya tsere, a kan matsakaici, kilogiram 2-3 a mako.
- Yarda da waɗannan ka'idojin abincin, a cewar likitoci da masu gina jiki da yawa, yana da kyakkyawan tasiri ga lafiyar. An daidaita matakin sikarin jini, wanda aka san karkacewarsa yana haifar da matsaloli da yawa, gami da kiba.
- Rage haɗarin haɗuwa da cututtukan zuciya ta rage kitsen dabbobi a cikin abincin. Man shafawa na kayan lambu (musamman man zaitun, man goro) suna da tasiri mai kyau ga jindadin rayuwar mutum da yanayin jiki.
- Abincin da aka gabatar, idan aka kwatanta shi da sauran shirye-shiryen abinci da yawa, yana da daidaito daidai kuma yana gamsarwa. Yana da wuya cewa za ku sha wahala daga yunwar yunwa, jin rauni, gajiya da sauran “ni’ima” na abinci mai tsauri.
Rashin dacewar cin abincin kudu
- Yarda da kashi na farko na abincin kudanci yana da wuyar gaske. Wani lokaci bushewar fata, ƙishirwa mai ƙarfi, ɗanɗanon ƙarfe a baki na iya bayyana a kai, saboda yawan abubuwan gina jiki a cikin abinci, nauyin hanta da koda yana ƙaruwa.
- A matsayinka na mai mulki, tare da sauyawa zuwa kashi na biyu, waɗannan alamun sun daina. Idan koda a kashi na biyu kun ji wasu matakai marasa kyau da ke faruwa a cikin jiki, ku daina cin abincin, in ba haka ba zaku iya cutar da lafiyarku sosai.
- Hakanan zai iya zama da wahala a rayu har tsawon makonni biyu ba tare da isasshen zaren a menu ba.
Sake gabatar da abincin kudanci
Idan kanaso kuyi rashin nauyi sosai, idan kunji dadi, zaku iya komawa bangaren farko na cin abincin kudanci duk lokacin da kuke so.