Contents
Dangane da manufarta, Hukumar Edita ta MedTvoiLokony tana yin kowane ƙoƙari don samar da ingantaccen abun ciki na likita wanda ke da goyan bayan sabon ilimin kimiyya. Ƙarin tuta “Abin da aka Duba” yana nuna cewa likita ne ya duba labarin ko kuma ya rubuta kai tsaye. Wannan tabbacin mataki biyu: ɗan jarida na likita da likita ya ba mu damar samar da mafi kyawun abun ciki daidai da ilimin likita na yanzu.
An yaba da sadaukarwarmu a wannan yanki, da dai sauransu, ta Ƙungiyar 'Yan Jarida don Lafiya, wadda ta ba Hukumar Edita ta MedTvoiLokony lambar girmamawa ta Babban Malami.
Abincin oatmeal yana ɗaya daga cikin abinci guda ɗaya wanda ke ba ku damar kawar da wuce gona da iri a cikin ɗan gajeren lokaci. Irin wannan nau'in abinci an yi shi ne kawai ga manya da mutane masu lafiya. Wani muhimmin al'amari na cin abinci na oatmeal shine kada a cinye kayan da aka sarrafa sosai, mai arziki a cikin carbohydrates mai sauƙi. Za a iya amfani da abincin oatmeal na kwana ɗaya ko ƙara zuwa matakai uku.
Abincin oatmeal - menene tasirin za ku iya tsammanin?
Tabbas, kamar yadda yake tare da kowane abinci, kuma kuma abincin oatmeal an ƙera shi don slim down da sauri da sauƙi.
Hankali! Ka'idojin abinci suna da takura sosai. Masana abinci mai gina jiki ba su ba da shawarar Monodiets ba saboda ba sa ba wa jiki duk abubuwan da suka dace. Irin wannan abincin yakan haifar da tasirin yo-yo.
Ana iya lura da tasirin asarar nauyi bayan mako guda na aiwatar da shi. Abincin oatmeal yana ba ku damar zubar da kusan kilo ɗaya zuwa biyu a wannan lokacin.
Dangane da adadin adadin kuzari da ake cinyewa a lokacin cin abinci na oatmeal, adadin ya tashi daga 1000 zuwa 1400. Don haka wannan abinci ne wanda ke iyakance yawan kuzari.
Muhimmanci! Kafin fara cin abinci mai iyakancewa, tuntuɓi GP ɗin ku!
Abincin oatmeal - menene dokoki ya kamata ku bi?
Kamar kowane monodiet, abincin oatmeal yana buƙatar horo na kai da kuma bin ƙa'idodinsa. Kamar yadda sunan ya nuna, wannan abincin yana dogara ne akan cin oatmeal. Duk da haka, ya kamata a tuna cewa kawai na halitta ne kawai za a iya ci oatmeal. Idan muna son lura da bayyane effects abincin oatmeal, Kada ku ci muesli, saboda suna dauke da adadi mai yawa na sukari mai sauƙi. Bai kamata ku zaɓi oatmeal nan take ba.
Abincin oatmeal na kwana ɗaya, ko yadda ake rasa kilogiram 1 a cikin rana 1
Kamar yadda aka ambata, za a iya amfani da abincin oatmeal ta hanyoyi biyu - na kwana ɗaya ko da yawa.
kwana daya abincin oatmeal ya kunshi shan flakes na oat na halitta da rana, zai fi dacewa da ruwa, madara maras kitse ko tare da yoghurt. Yana da mahimmanci cewa yogurt ba ya ƙunshi carbohydrates marasa mahimmanci. A wannan yanayin, yoghurt a fili shine zaɓi mafi kyau. Shirya oatmeal ta hanyar zuba madara, ruwa ko yoghurt akan kimanin cokali 5-6 na oatmeal na halitta (manyan dutse). Za a iya yayyafa porridge tare da 'ya'yan itace - orange, kiwi, apple ko banana. Bayan an shirya porridge, a raba shi zuwa kashi biyar daidai da za a ci a tsawon yini. Ya kamata a ci kashi na gaba kowane sa'o'i 2-3, na farko da misalin karfe 8 na safe. Yana da mahimmanci a guji shan kofi mai zaki ko shayi, da kuma ruwan 'ya'yan itace na kasuwanci da abubuwan sha masu kuzari yayin amfani da abincin oatmeal.
Ba duk nau'ikan abinci ba ne masu lafiya da aminci ga jikinmu. Ana ba da shawarar ku tuntuɓi likitan ku kafin fara kowane abinci, koda kuwa ba ku da wata damuwa ta lafiya.
Lokacin zabar abinci, kada ku bi salon zamani. Ka tuna cewa wasu abinci, ciki har da. ƙananan abubuwan gina jiki na musamman ko ƙaƙƙarfan ƙayyadaddun adadin kuzari, da abinci guda ɗaya na iya zama mai rauni ga jiki, ɗaukar haɗarin rashin cin abinci, kuma yana iya ƙara yawan ci, yana ba da gudummawa ga saurin dawowa ga tsohon nauyi.
Abincin oatmeal na dogon lokaci
Wannan hanya ce mafi ƙuntatawa na zubar da ƙarin fam fiye da sigar kwana ɗaya na abincin oatmeal. Ya ƙunshi cin oatmeal a matakai uku, tsawon watanni biyu.
Mataki na farko na abincin yana da kwanaki bakwai kuma an tsara shi don tsaftace jiki daga gubobi. Ya ƙunshi shan guda huɗu na porridge. Jigo na matakin farko na cin abinci na oatmeal na dogon lokaci bai wuce 1200 kcal kowace rana ba.
Mataki na biyu na abincin oatmeal na dogon lokaci, a daya bangaren, yana da tsawon makonni hudu, tare da 'ya'yan itatuwa da kayan marmari a cikin nau'i uku na oatmeal kowace rana. A wannan mataki, zaku iya cin kifi ko maras kyau, gasasshen nama ko gasasshen nama kamar nono kaji a lokacin cin abinci.
Matakin karshe abincin oat ya ƙunshi a hankali fita daga abinci. A wannan yanayin, ya kamata a ci porridge sau ɗaya a rana. Sauran abincinku yakamata ya haɗa da kayan lambu, 'ya'yan itatuwa, gasasshen nama, kifi, da hatsi gabaɗaya. Babu wani yanayi da ya kamata ku ci abincin da ke yin nauyi ga tsarin narkewa kamar soyayyen abinci mai wuyar narkewa. Ana ba da izini, duk da haka, don yin tururi, cikin ruwa, gasa ko gasa.
Yi oda OATlicious OstroVit Oatmeal tare da busassun 'ya'yan itace a yau, ana samun su a Kasuwar Medonet a cikin dandano iri-iri.
Abincin Oatmeal - Fa'idodi
Oatmeal na halitta ba shi da carbohydrates masu sauƙi marasa amfani, suma ba su da madaidaicin ma'aunin glycemic, don haka a hankali suna sakin kuzari kuma suna ba ku damar daidaita matakan glucose na jini. Su ma samfura ne mai yawan fiber, wanda ke nufin suna motsa motsin hanji da ba su damar ɗaurewa da cire tarkace daga sashin narkewar abinci. Kuna iya ƙara hatsin oat a cikin oatmeal don ƙara yawan abincin ku na fiber.
A Kasuwar Medonet za ku sami Pro Natura oatmeal da Pro Natura gasasshen oatmeal, waɗanda gaba ɗaya na halitta ne kuma an yi su da hatsin da aka daka.
Shin kuna neman hanyar inganta metabolism ɗin ku? Berberine na iya zama tallafi. Kuna iya samun ƙarin tare da shi a cikin Kasuwar Medonet.
Misali 1:
Breakfast: wani yanki na oatmeal a cikin madara ko tare da yoghurt na halitta, yayyafa shi da busassun cranberries.
Abincin rana: ja ruwan inabi ko orange.
Abincin rana: wani yanki na oatmeal a cikin ruwa, busasshen tumatir na rana, gasasshen kifi ko nono kaza (kimanin gram 100), ɗan ƙaramin arugula wanda aka yayyafa shi da man zaitun.
Bayan rana shayi: karas da apple salad.
Abincin dare: wani yanki na oatmeal a cikin ruwa, letas tare da radish da yoghurt na halitta.
misali 2:
Breakfast: wani yanki na oat flakes tare da yoghurt na halitta, blueberries da almond flakes.
Abincin rana: kwano na kiwi.
Abincin rana: abinci na oatmeal, broccoli mai tururi, kifi gasa ko nono kaza.
Bayan shayi: salatin seleri, farin kabeji, kokwamba, yayyafa shi da man zaitun.
Abincin dare: wani yanki na oatmeal, tumatir ceri tare da yoghurt na halitta.
Kuna iya sha'awar:
- Rasa kilogiram 10 a cikin makonni uku - zai yiwu?
- Abincin ciki - menene ya kamata yayi kama? Me za a yi don samun lebur ciki?
- Abincin bakwai da ke zama mafi tsayi a cikin hanjin ku