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Rashin nauyi har zuwa kilogiram 5 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 900 Kcal.
Abincin na Sweden, wanda masana abinci mai gina jiki daga Sweden suka haɓaka, yana taimaka muku rasa kilo 4 zuwa 7 na wuce gona da iri a cikin mako guda. Wannan dabarar tana ba da asarar nauyi mai aminci ta maye gurbin abinci mai-kalori da mai mai, gari da abinci mai daɗi tare da furotin mara nauyi da abinci mai ɗauke da ƙarancin carbohydrates. A sakamakon haka, jiki da kansa dole ne ya kawar da gubobi, gubobi da makamantansu masu cutarwa, kuma ya hanzarta metabolism. A sakamakon haka, adadi kuma za a canza.
Ana kiran Abincin Yaren mutanen Sweden a matsayin Hanyar 7 Petal ta masanin abinci na Sweden Anna Johansson. Hakanan yana ɗaukar mako guda kuma ya ƙunshi bin ƙa'idodin ƙananan abinci guda bakwai guda bakwai. Kowace rana petal wani nau'i ne na jin dadi. A matsayinka na mai mulki, irin wannan abincin yana cinye akalla 400-500 grams kowace rana.
Yaren mutanen Sweden abinci bukatun
Hanyar Yaren mutanen Sweden tana nuna rage cin abinci mai ƙarancin kalori. Siffar sa shine abinci mai gina jiki. Menu ya dogara ne akan madara mai ƙiba da kayan kiwo, qwai kaza, 'ya'yan itatuwa marasa sitaci, fillet ɗin kaza, nama maras nauyi, buckwheat da dankali. Hakanan zaka iya samun ɗan ƙaramin burodi, zai fi dacewa hatsin rai ko hatsi gabaɗaya.
Abubuwan fulawa, kayan zaki da abubuwan sha masu ɗauke da barasa an haramta su sosai. Zai fi kyau a ƙi gishiri don lokacin fasaha. Kuna iya ƙara wasu kayan kamshi na halitta da ganye don ƙara ɗanɗano a cikin jita-jita. Daga cikin abubuwan sha, ban da yawan ruwa mai tsabta, za ku iya shan shayi ba tare da sukari, kayan lambu, 'ya'yan itace da ruwan 'ya'yan itace masu gauraya ba.
Kuna buƙatar cin abinci sau uku a rana, ƙin abinci 3 hours kafin hasken wuta. Amma gwada karin kumallo a cikin sa'a mai zuwa bayan tashi don fara tafiyar matakai na rayuwa mai barci da kuma daidaita jiki don rasa nauyi. Babu takamaiman menu. Kuna iya, ta hanyar roƙon abincin da aka halatta, ku ci kamar yadda ranku yake so. Kawai tuna cewa kuna kan abinci kuma kuyi ƙoƙarin kada ku ci abinci.
Idan tsakanin manyan abinci ko kafin kwanciya barci, har yanzu kuna da matsanancin jin yunwa, zaku iya nutsar da shi ta hanyar shan 100-200 ml na kefir mai ƙarancin mai.
Koyarwar jiki da kawai salon rayuwa mai aiki zai sa abincin Sweden ya fi tasiri. Kada ku yi sakaci da tafiya kuma ku ba da lif, ba da fifiko ga matakan hawa.
Magana game da abincin Anna Johansson, bari mu kula da waɗannan mahimman abubuwan. A rana ta farko, kuna buƙatar cin kifi maras nauyi, gasa, dafaffen ko kowane nau'i wanda baya buƙatar ƙara mai lokacin dafa abinci. A rana ta biyu, abincin ku ya kamata ya ƙunshi kayan lambu da kayan lambu, a rana ta uku - daga kaza ba tare da fata ba. A rana ta huɗu, abincin ya ƙunshi hatsi (sai dai semolina da masara, da flakes na nan take) da ƙwayar hatsi. Hakanan zaka iya cin 'ya'yan sunflower kadan kuma ku sha kvass na halitta. A rana ta biyar muna ci low-mai gida cuku da na halitta yogurt, na shida - duk wani maras sitaci 'ya'yan itãcen marmari, sabo ne ko gasa. Kuma a rana ta bakwai, ana ba da shawarar sauke kaya kuma, idan akwai isasshen iko, a sha ruwa kawai.
Rarraba yawan adadin abinci a ko'ina cikin yini kuma ku ci lokacin da kuke jin yunwa, shimfiɗa jin daɗi. An yarda da abincin gishiri, amma a cikin ƙananan yawa. Ba shi yiwuwa a yi oversalt, yana iya riƙe ruwa a cikin jiki kuma ya haifar da bayyanar kumburi.
Rage nauyi akan hanyar petal yana faruwa musamman saboda canjin furotin da abincin carbohydrate kowace rana. Kamar yadda ka sani, ka'idodin abinci mai gina jiki daban-daban suna aiki har ma a cikin canji na abinci daban-daban, kuma idan muka yi magana game da canza abinci kowace rana, tasirin yana inganta sosai. Bugu da ƙari, ƙananan adadin kuzari na abincin da aka tsara na taimakawa jiki ya fitar da karin fam.
Misalin abincin Sweden na kwanaki 7
Litinin
Breakfast: buckwheat dafa shi cikin ruwa; gilashin madarar madara.
Abincin rana: salatin tumatir, barkono barkono da ganye; har zuwa 100 g cuku tare da ƙaramin abun ciki mai mai da gilashin madara.
Abincin dare: salatin Boiled beets da dankali, wanda za'a iya dandana tare da teaspoon na kirim mai tsami mai ƙananan mai; yanki na gurasar hatsin rai.
Talata
Breakfast: buckwheat da gilashin madara.
Abincin rana: kimanin 100 g na kifin da aka dafa ko gasa; 2 dafaffen dankali; salatin kokwamba tare da ganye.
Abincin dare: salatin ƙwai mai kaza da aka dafa, shredded kabeji, albasarta kore, yayyafa shi da man kayan lambu; gilashin madara.
Laraba
Breakfast: wani yanki na gurasar hatsin rai tare da yanki na cuku mai wuyar gaske; gilashin madara.
Abincin rana: yanki na Boiled ko gasa kaza; kokwamba da kabeji salatin tare da kayan lambu mai da ruwan 'ya'yan itace lemun tsami; gilashin ruwan 'ya'yan itacen apple da aka matse.
Abincin dare: dafaffen ƙwai guda biyu; farin kabeji tare da 'yan saukad da na kayan lambu mai da gilashin madara.
Alhamis
Breakfast: 2 croutons ko toast (zai fi dacewa da hatsin rai ko gurasar hatsi gabaɗaya) da ruwan 'ya'yan itacen apple da aka matse.
Abincin rana: wani ɓangare na buckwheat dafa shi a cikin ruwa, tare da 100 g na Boiled nama; har zuwa 200 g na kowane 'ya'yan itatuwa marasa sitaci.
Abincin dare: 'yan cokali na dafaffen shinkafa (zai fi dacewa launin ruwan kasa); salatin tumatir da koren albasa, dan kadan yaji da kayan lambu mai.
Jumma'a
Breakfast: orange ko tangerines guda biyu tare da 100 ml na yogurt na gida mai ƙarancin mai ba tare da ƙari ba.
Abincin rana: yankakken yankakken nama ba tare da gurasa ba; 2-3 gasa ko dafaffen dankali.
Abincin dare: har zuwa 200 g na 'ya'yan itatuwa marasa sitaci, da kuma game da 150 g na strawberries sabo da gilashin apple sabo.
Asabar
Breakfast: buckwheat a cikin ruwa da gilashin madara.
Abincin rana: dankalin dankali guda biyu; nama mai gasa ko gasa (kimanin g 100); orange da apple salatin.
Abincin dare: 'yan cokali na shinkafa shinkafa da salatin kayan lambu marasa sitaci.
Lahadi
Breakfast: buckwheat tafasa a cikin ruwa, an rufe shi da ƙananan madara.
Abincin rana: game da 100 g dankali, dafa shi ba tare da man fetur ba; wani orange da apple, kazalika da gilashin sabo ne orange.
Abincin dare: yankakken nama ba tare da yin burodi ba wanda yayi nauyi zuwa 150 g; wasu sabbin cucumbers; yanki na gurasar hatsin rai da gilashin ruwan apple.
Misalin cin abinci 7-petal na kwanaki 7
Day 1
Breakfast: 250 g na kifi kifi; wasu ganye.
Abu ciye-ciye: 150 g na Boiled kifi.
Abincin rana: 250 g na kifi kifi.
Abincin rana: 100 g na kifi mai gasa.
Abincin dare: har zuwa 250 g na Boiled kifi.
Day 2
Breakfast: dafaffen dankali guda biyu da sabon kokwamba.
Abun ciye-ciye: salatin kokwamba-tumatir.
Abincin rana: salatin farin kabeji, cucumbers, karas da ganye.
Abincin rana: sabbin tumatir biyu.
Abincin dare: gasasshen eggplant.
Day 3
Breakfast: 60 g na oatmeal steamed tare da ruwan zãfi.
Abun ciye-ciye: burodin hatsi guda 2.
Abincin rana: 60 grams na shinkafa.
Abincin rana: kimanin 30-40 g na tsaba.
Abincin dare: 60 grams na buckwheat.
Note
… An wajabta nauyin busasshiyar.
Day 4
Karin kumallo: 200 g dafaffen filletin kaza.
Abu ciye-ciye: 200 g na gasa kaza.
Abincin rana: 200 g na naman kaza stewed ba tare da ƙara man fetur ba.
Abincin rana: 100 g na kaza mai gasa.
Abincin dare: nono mai kaza (har zuwa 200 g).
Day 5
Breakfast: 200 g na cuku gida, yaji tare da ƙaramin adadin yogurt na halitta ko kefir.
Abun ciye-ciye: 100 g cuku gida.
Abincin rana: har zuwa 250 g cuku gida.
Bayan abincin dare: 100 g na cuku cuku.
Abincin dare: 150 g na cuku gida tare da yogurt.
Day 6
Breakfast: apple da orange salatin.
Abun ciye-ciye: ɗan itacen inabi.
Abincin rana: gasasshen apples biyu.
Abincin rana: kiwi guda biyu.
Abincin dare: salatin apple, pear da abarba yanka.
Day 7 - sauke kaya akan ruwan.
Contraindications ga Yaren mutanen Sweden rage cin abinci
- Haɗin kai don lura da hanyar Yaren mutanen Sweden shine rashin haƙuri ga samfuran da aka bayar akan sa.
- An haramta shi sosai don neman taimako daga abincin wannan yanayin ga mutanen da ke da rashin haƙƙin lactose.
- Ba a ba da shawarar juya zuwa abincin Sweden da mutanen da ke fama da gastritis tare da babban acidity da sauran matsalolin gastrointestinal.
- Har ila yau, rage cin abinci ba shi da daraja ga mata masu ciki da masu shayarwa, yara da matasa.
Amfanin abinci na Sweden
- Dabarar Yaren mutanen Sweden ta sa ya yiwu a rasa karin fam ba tare da fuskantar yunwa mai tsanani ba, ba tare da fuskantar rauni, rashin lafiya da irin wannan matsalolin da ke tasowa lokacin bin ka'idodin sauran abinci ba.
- Idan kun fita lafiya daga abinci na Yaren mutanen Sweden kuma kar ku manta game da tushen ingantaccen abinci mai gina jiki bayan haka, sakamakon zai iya samun ceto na dogon lokaci.
- Tun da tsarin abinci na Yaren mutanen Sweden shine daidaitaccen abinci mai daidaitawa, jiki ba zai fuskanci ƙarancin abinci ba. Abubuwan abinci da aka haɗa a cikin menu na abinci sun isa su cika mahimman buƙatun jiki, don haka ba lallai ba ne a ɗauki rukunin bitamin da ma'adinai ƙari.
- Saboda gaskiyar cewa a lokacin lokacin hanyar jiki ya ce ban kwana da tarawa masu cutarwa, kun fara jin haske mai daɗi. Hakanan yana da kyau cewa samfuran da ke cikin abincin suna samuwa, sabili da haka ba sa buƙatar babban farashin kuɗi don siyan su.
Rashin hasara na abinci na Sweden
- Amma game da rashin amfani da abinci na Sweden, masana suna ambaton su azaman ƙimar asarar nauyi mai sauri. Zai yi kama da cewa asarar har zuwa kilogiram 7 a cikin adadin kwanakin yana da kyau. Amma wannan na iya cutar da lafiya mara kyau. Kamar yadda aka lura da yawancin masu gina jiki da likitoci, asarar nauyi na 2-5 kg kowace wata ana ɗaukar al'ada.
- A wannan batun, yana da kyau a raba abincin Sweden zuwa darussa. Zauna a kai na tsawon kwanaki 2-3 a lokaci ɗaya, sannan bayan hutu, ka ce, 'yan makonni, sake komawa gare shi.
- Ba duk masu gina jiki ba ne ke goyan bayan wannan hanya, kuma saboda dalilin da ya ba da rarrabuwar abinci, ba a ba da shawarar ka'idodin abinci mai gina jiki ba, amma abinci uku kawai. Dangane da wannan, yawancin masana suna tallafawa abincin 7-petal.
Sake aiwatar da abincin Sweden
Idan kun zauna a kan abincin Yaren mutanen Sweden tsawon kwanaki 7 (a kan kowane bambance-bambancen sa), za ku ji daɗi kuma kuna son rasa ƙarin kilogiram biyu, bayan wata ɗaya zaku iya sake maimaita shi.