shirin abinci mai gina jiki daga shirin Kayyade kwana 21 daga Autumn Calabrese

Idan kuna son rasa nauyi, amma ba ku son ƙidaya adadin kuzari, ba ku ingantaccen tsarin cin abinci daga sanannen mai horar da motsa jiki Autumn Calabrese. Fara kallon shirinta na 21 Day Fix kuma ku bi abinci a kan hanya mai sauƙi na "kwantena masu launi".

Tsarin abinci mai zuwa ya dace ba kawai ga waɗanda ke shirin shiga cikin shirin motsa jiki na 21 Day Fix ba, amma ga duk masu cin abinci. Sauƙin sa ya ta'allaka ne a cikin gaskiyar cewa ba kwa buƙatar kiyaye kirga a hankali na adadin kuzari, furotin, mai da carbohydrates. Za a jagorance ku akan yawan adadin abinci da nau'ikan abinci. Don haka bari mu fara.

Karanta sauran labaranmu masu amfani game da abinci mai gina jiki:

• Ingantaccen abinci: mafi cikakken jagora zuwa miƙa mulki zuwa PP
• Me yasa muke buƙatar carbohydrates, mai sauƙi da rikitarwa don rage nauyi
• Idaya adadin kuzari: mafi kyawun jagora don ƙididdigar kalori!

Kayan abinci

Dangane da tsarin ikon da Autumn Calabrese ya gabatar, duk samfuran sun kasu kashi-kashi: kayan lambu, 'ya'yan itatuwa, sunadarai, carbohydrates, mai lafiya, iri, mai. A ƙasa akwai cikakken jerin samfuran a kowane rukuni. DVD ɗin tare da shirin 21 Day Fix ya zo tare da kwantena na musamman waɗanda ke ba ku damar auna adadin abincin da ake buƙata. Kowane launi ya dace da takamaiman nau'in samfuran.

Kamar yadda kake gani duk kwantena masu girma dabam. Idan kuna da irin waɗannan kwantena, a'a, ba abin tsoro ba ne. Teburin da ke ƙasa yana gabatar da ƙarar akwati, idan ya kasance don auna kofin yau da kullun (250 ml). Kuna iya siyan akwati mai girman irin wannan, ko don mai da hankali kan ƙarar gilashin.

Yanzu, bari mu tantance kwantena nawa kuke buƙatar ci kowace rana. Ya dogara da adadin adadin kuzari da kuke buƙatar cinyewa (ƙari game da ƙididdigar kalori a ƙasa). Don haka, ana auna sassan a cikin kwantena, ban da mai - yana cikin cokali na shayi.

Misali, idan maƙasudin kalori ɗin ku yana tsakanin adadin kuzari 1200-1499 yakamata ku ci kowace rana:

• 3 ganga kayan lambu
• 2 ganga na 'ya'yan itace
• 4 kwantena protein
• 2 kwantena na carbohydrates
• 1 akwati na lafiyayyen mai
• 1 ganga na tsaba
• Man karamin cokali 2

Idan ba ku da kwantena, yi amfani da kofin ma'aunin 1 = 236 ml (a cikin gaskiyar Rasha, gilashin 250 ml):

Yadda za a lissafta adadin adadin kuzari

Yanzu muna ba ku ƙidaya adadin adadin kuzari ta hanyar Autumn Calabres. Tun da burin shirin 21 Day Gyara yana jagorantar ku zuwa ga kyakkyawan tsari a cikin makonni 3, hanyarta ba za a iya kira tausasawa ba. Yi shiri don ƙuntatawa. Don haka, ana ƙididdige adadin adadin kuzari na yau da kullun kamar haka:

• Nauyin ku a cikin kilogiram * 24,2 + 400 (kalorin da aka ƙone) - 750 (rashin caloric) = adadin adadin kuzari na yau da kullun

Ga misali mai nauyin kilo 70:

• 70 * 24,2 + 400 - 750 = 1344 kcal - yawan adadin kuzari kowace rana

Idan lokacin lissafin wannan adadi ya kasance ƙasa da 1200, to ƙimar ku zai zama 1200 kcal. Idan fiye da 2300, to your rate zai zama 2300 kcal.

CALORIE KALASTA: kan layi

Inda za a sami kwantena

Kwantena na Autumn Calabres zaku iya yin oda akan Aliexpress. Farashin shine 1200-1300 rubles (tare da DVD na 21 Day Gyara yana da ɗan tsada), amma da gaske za su sauƙaƙa rayuwar ku. Ba za ku buƙaci kirga adadin kuzari, auna abinci, don ninka da ƙara lambobi ba. Kwantena don bin abincin da kuma rage nauyi da sauƙi.

• Hanyar siya: shago 1
• Hanyar siya: shago 2

Jerin samfuran da aka halatta ta nau'i

Tun lokacin da aka fitar da shirin a Amurka, jerin samfuran ana yin su ne da farko a kasuwannin Amurka. Amma yawancin samfuran daga jerin har yanzu sun saba mana. Ana iya amfani da waɗannan samfuran daidai da hane-hane na sama. Idan ba a jera samfur ba, to ba a yarda da shi ba.

Kayan lambu: Kale, Kale, Brussels sprouts, broccoli, bishiyar asparagus, beets, tumatir, zucchini, wake, barkono, karas, farin kabeji, artichokes, eggplant, okra, jicama (turnips), koren Peas, kabeji, cucumbers, seleri, letas, namomin kaza, radish , albasa, sprouts.

'Ya'yan itace: raspberries, blueberries, blackberries, strawberries, kankana, cantaloupe, orange, Tangerine, Apple, apricots, innabi, cherries, inabi, kiwi, mango, peach, nectarine, pear, abarba, ayaba, gwanda, Fig, guna.

Sunadaran: sardines, nono kaji, nono na Turkiyya, shayar kaji, shayar da Turkiyya, da naman namun daji, kifin daji, qwai, yogurt Girka, farar halitta, farin yogurt na halitta, ƙwanƙwasa, jan nama maras nauyi, naman sa naman sa, tempeh, tofu, naman alade. , tuna, naman alade, pastrami Turkey, ricotta cuku, gida cuku, furotin foda, vegeburger, Turkey naman alade, shakelology (protein girgiza).

Carbohydrates: dankali mai dadi, dawa, quinoa, wake, lentil, wake edamame, wake, wake mai soyayyen, shinkafa mai launin ruwan kasa, shinkafar daji, dankali, masara, hatsin amaranth, gero, buckwheat, sha'ir, bulgur, oatmeal, hatsin da aka yi birgima; kara, duk kawai dukan hatsi: taliya, crackers couscous, hatsi, burodi, pita burodi, waffles, pancakes, Turanci muffins, pastries, tortilla, masara tortilla.

Kitse masu lafiya: avocado, almonds, gyada, pistachios, pecans, walnuts, hummus, cuku, madara kwakwa, cuku cuku, cuku akuya, mozzarella, cheddar, cuku Provolone, cuku “Monterey Jack”.

Biredi da tsaba: 'ya'yan kabewa, 'ya'yan sunflower, sesame, tsaba flax, zaitun, man gyada, flakes na kwakwa ba tare da sukari ba.

Man fetur: man zaitun karin budurwa, man kwakwa, man linseed, man gyada, man kabewa, man gyada (almond, cashew, gyada), man sunflower, man sesame, man kabewa.

Abincin da za a iya cinyewa ba tare da iyakancewa ba: ruwa, lemun tsami, ruwan 'ya'yan itace lemun tsami, vinegar, mustard, ganye, kayan yaji, tafarnuwa, ginger, Tabasco sauce, kayan dandano.

Abin da ke da mahimmanci a tuna:

1. Ana iya haɗa kwantena tare ta kowace hanya. Misalin menu na lissafin kuɗi akan tebur:

2. Misali na musamman na tsarin abinci:

3. Kwantena sun auna abinci a cikin sigar da aka gama ba danye ba.

4. Babu buƙatar guduma kwandon (ko Kofin) tare da zamewa.

5. Wannan shirin cin abinci ya dace ba kawai ga waɗanda ke horarwa bisa ga shirin 21 Day Fix ba, amma ga duk masu cin abinci.

6. Idan samfurin ba ya cikin jerin izini, to an haramta shi.

7. An ƙayyade adadin kwantena yau da kullun izni na adadin kuzari:

Kamar yadda ka sani, wannan shine kawai hanyar da ta dace da abinci mai gina jiki don asarar nauyi. Kuna iya bin shawarwarin ko daidaita su da kanku. Koyaya, idan kun bi tsarin abinci mai gina jiki daga Autumn Calabrese kuma ku aiwatar da shirin 21 Day Fix, ana ba ku tabbacin samun sakamako mai ban mamaki a cikin ɗan gajeren lokaci.

Lura cewa Autumn yana ba da ingantaccen tsarin abinci mai gina jiki. An tsara shi don cimma sakamako mai tsanani a cikin kwanaki 21. An ba da shawarar idan kuna buƙatar daidaita ƙimar adadin kuzari na yau da kullun, idan ba ku da tabbacin cewa irin wannan ƙuntatawa mai ƙarfi a gare ku.

Karanta kuma: Gyara Extreme: cikakkun bayanai na duk motsa jiki + ra'ayi na sirri game da shirin.