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Rashin nauyi har zuwa kilogiram 7 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 340 Kcal.
Tabbas kun sha jin cewa saurin rage nauyi cutarwa ne. Masana ilimin abinci mai gina jiki da likitoci gabaɗaya sun faɗi cewa wajen kawar da fam na rashin buƙata, yana da mahimmanci kada ku yi sauri, don haka ba kawai don inganta adadi ba, amma kuma ba cutar da lafiyarku ba. Koyaya, yana faruwa cewa kafin wani lamari mai mahimmanci mutane (musamman ma waɗanda suka dace da jima'i) suna neman ingantaccen hanyar rage nauyi wanda yayi alƙawarin rasa nauyi a cikin mafi kankanin lokaci. A yau za mu gaya muku game da shahararrun zaɓuɓɓuka don abinci na gaggawa, wanda zai kasance daga kwana uku zuwa makonni biyu kuma ya ba da tabbacin kawar da 2 zuwa kusan kilogram 20.
Bukatun abinci na gaggawa
Idan kana buƙatar rasa extraan ƙarin fam, ya zo ceto gaggawa bayyana abinci yana kwana 3 kacal. Tushen abinci mai gina jiki a yanzu ya kamata ya zama irin waɗannan samfuran: ɗan ƙaramin baki ko gurasar hatsin rai, nama mai laushi, dankali, a cikin shirye-shiryen wanda babu wurin man shanu, 'ya'yan itatuwa (musamman lemu da tangerines). Abinci - sau uku a rana, tare da ƙin cin abinci daga baya fiye da 18:00 (mafi girman 19:00).
A cikin dukkan zaɓuɓɓuka don abinci na gaggawa, ana bada shawarar ware gishiri kuma tabbatar an sha ruwa. Abubuwan da aka halatta sun hada da shayi da kofi ba tare da sukari ba. Abincin gaggawa wanda aka bayyana shine babban zaɓi don saurin ƙaramin adadi mai sauri kafin faruwar wani abu ko bayan biki tare da yawan abinci.
Gaggawa cin abinci na kwana bakwai yayi alkawarin rasa nauyi ta kilo 4-7. Har ila yau, wannan dabarar ta ƙunshi abinci sau uku a rana, wanda yakamata a dogara da shi akan tuffa, kefir, ƙwai kaza, kayan lambu daban-daban da madarar mai.
Mafi kyawun zaɓi wanda zamuyi magana akan shi a yau shine 14-fasaha na gaggawa… Tare da sanannen nauyi mai nauyi akan sa, zaku iya rasa zuwa kilogiram 20, mai sabunta yanayin jikin ku sosai. Amma dole ne mu yarda cewa abincin yana da tsauri. Ga kowace rana-abinci, ana keɓance takamaiman abinci don cinyewa, kasu kashi uku (ko kuma mafi kyawun 3-4).
Ranar 1: Kwai kaji uku ko matsakaici dankali biyar, gasa ko a fatar jikinsu.
Rana ta 2: cuku na gida tare da kayan mai mai yawa har zuwa 5% (100 g); 1 tbsp. l. kirim mai tsami na mafi ƙarancin abun mai; 250 ml na kefir.
Rana ta 3: apples (2 inji mai kwakwalwa.); 1 lita ruwan 'ya'yan itace mai sabo wanda aka matse; kefir (rabin lita).
Rana ta 4: nama mara kyau (400 g), wanda muke dafawa ba tare da mai ba; gilashin kefir.
Rana ta 5: kg 0,5 na apụl da / ko pears.
Rana ta 6: 3 dafaffe ko dankalin turawa; 300 ml na kefir mara nauyi / madara / yogurt.
Rana ta 7: rabin lita na kefir.
Ranar 8: 1 kwai kaza; naman sa da aka dafa ba tare da ƙarin mai ba (200 g); 2 tumatir.
Ranar 9: dafaffen nama ko gasa (100 g); apples (2 inji mai kwakwalwa.); kokwamba daya da tumatir daya.
Rana ta 10: 2 apples; gurasar hatsin rai (har zuwa 70 g); 100 g na naman sa dafaffe.
Rana ta 11: har zuwa 150 g of hatsin rai ko baki burodi; 100 g na naman alade; 2 qwai.
Rana ta 12: 500 ml na kefir; 3 kananan dafa ko dankalin turawa; har zuwa 700 g apples.
Rana ta 13: 300 g filletin kaza (dafa ba tare da mai ba); Kwai 2 da kokwamba 2.
Ranar 14: 4 dafaffen ko dankalin turawa; apples (2 inji mai kwakwalwa.); 200 ml na kefir / yogurt.
Daga cikin dukkan zaɓuɓɓuka don abinci na gaggawa, saboda ƙayyadaddun ƙuntatawa a cikin abinci mai gina jiki, kuna buƙatar fita cikin nutsuwa. Sannu a hankali ƙara yawan abincin kalori da girman girmanka ta hanyar gabatar da haramtattun abinci a hankali. In ba haka ba, ƙila ba za ku gaza kawai don kiyaye sakamakon da aka samu ba, har ma cutar da jiki.
Rabon abinci mai saurin bayyana
Day 1
Abincin karin kumallo: gurasa baƙar fata ko hatsin rai (yanki ɗaya), mai ɗanɗano tare da man shanu; Boiled kwai; orange ko tangerines biyu ko uku.
Abincin rana: 2 dankalin turawa; salatin da aka yi daga 100 g na mai-mai mai ƙanƙara ko mai ɗanɗano mai ɗanɗano da ɗanyen karas, an yayyafa da kayan lambu (zai fi dacewa da zaitun) mai; lemu.
Abincin dare: 100 g shinkafa launin ruwan kasa (nauyin ƙarar da aka gama); wani yanki na naman gasasshen nama; salatin daga kananan beets.
Day 2
Abincin karin kumallo: ƙaramin sashi na bran (a cikin matsanancin hali - oatmeal talakawa) flakes; orange ko tangerines biyu ko uku.
Abincin rana: salatin 50 g salmon salted mai sauƙi da 200 g farin kabeji, wanda zaku iya ƙara ɗan man kayan lambu; gilashin kefir mai ƙarancin mai tare da zuma na halitta (1 tsp); 1-2 yanka burodi bran; lemu.
Abincin dare: 100 g na dafaffen naman alade; gilashin kefir; lemu ko wasu citrus.
Day 3
Karin kumallo: baƙar fata ko hatsin rai (yanki ɗaya), an shafa mai mai ƙyalƙyali da man shanu; 100 g cuku mai ba da kitse; tangerines biyu ko uku ko lemu.
Abincin rana: 200 g na dafaffen wake; ganyen letas; wani yanki na burodi na bran ko gurasar abinci mai ɗanɗano man shanu; orange ko wasu tangerines.
Abincin dare: dafa shi filletin kaza mara laushi (har zuwa 200 g); daidai adadin salatin kabeji; kamar 'yan tangerines.
Abincin abinci na kwana bakwai na gaggawa
Day 1
Abincin karin kumallo: kefir mara nauyi (gilashi).
Abincin rana: qwai biyu dafaffe; cuku mai laushi mai sauƙi tare da ƙarancin abun mai mai yawa (kimanin 20 g).
Abincin dare: salatin kayan lambu wanda ba sitaci ba.
Day 2
Abincin karin kumallo: gilashin ƙaramin mai mai kefir.
Abincin rana: kwai, dafaffen ko soyayyen a cikin busasshen kwanon rufi; karamin idon sa.
Abincin dare: dafaffen kwai.
Day 3
Karin kumallo: komai a shayi.
Abincin rana: ƙananan mai-mai (130-150 g).
Abincin dare: salatin kayan lambu.
Day 4
Abincin karin kumallo: gilashin ƙaramin mai ko mai mai kefir ko yogurt ba tare da ƙari ba.
Abincin rana: dafaffen kwai kaza; 8 prunes ko 3-4 matsakaitan sikeli.
Abincin dare: dafaffen kwai.
Day 5
Karin kumallo: komai a shayi.
Abincin rana: kabeji ko salatin karas (100 g).
Abincin dare: dafaffen kwai.
Day 6
Abincin karin kumallo: kimanin 200 na kefir mai ƙananan mai.
Abincin rana: apples 2 ko lemu (ko ayi salatin 1 na fruitsa fruitsan itacen biyu).
Abincin dare: gilashin yogurt mara mai mai yawa ko kefir.
Day 7
Abincin karin kumallo: yogurt mara mai mai yawa ko kefir (gilashi).
Abincin rana: Citrus ko apple; game da 30 g na cuku mai ƙarancin mai ko 2 tbsp. l. low-mai gida cuku.
Abincin dare: dafaffen ƙwai (2 inji mai kwakwalwa.).
Rashin abinci na gaggawa don kwanaki 14
Day 1
Zabi A
Karin kumallo: dafaffen kwai.
Abincin rana: kwai, dafaffen ko soyayyen ba tare da mai ba.
Abincin dare: dafaffen kwai.
Babin B
Karin kumallo: 1 gasa dankalin turawa.
Abincin rana: 2-3 matsakaiciyar dankali a kayansu.
Abincin dare: 1 gasa dankalin turawa.
Day 2
Karin kumallo: 50 g na curd tare da 1 tsp. Kirim mai tsami.
Abun ciye-ciye: rabin gilashin kefir.
Abincin rana: 50 g na curd tare da 1 tsp. Kirim mai tsami.
Abincin dare: rabin gilashin kefir.
Day 3
Karin kumallo: ɗanyen apple; gilashin ruwan 'ya'yan itace.
Abun ciye-ciye: gilashin ruwan 'ya'yan itace.
Abincin rana: gilashin kefir.
Abincin cin abincin maraice: gasa apple da gilashin ruwan 'ya'yan itace.
Abincin dare: gilashin kefir.
Kafin barci: gilashin ruwan 'ya'yan itace.
Day 4
Karin kumallo: 100 g dafaffen filletin kaza.
Abun ciye-ciye: 100 g na naman sa gasashen.
Abincin rana: Giram 100 na naman alade mara daɗi, dafaffe ko soyayyen-ba tare da mai.
Abincin rana: dafa filletin kaza (100 g).
Abincin dare: 200 ml na kefir.
Day 5
Karin kumallo: 100 g affle.
Abun ciye-ciye: 100 g na pears.
Abincin rana: 100 grams apples.
Bayan abincin dare: 100 g pears.
Abincin dare: gram 100 na apụl.
Day 6
Karin kumallo: dankalin turawa 1.
Abun ciye-ciye: 150 ml na madara mai laushi.
Abincin rana: 1 gasa dankalin turawa.
Abincin dare: 150 ml na yogurt.
Abincin dare: 1 dafa dankalin turawa.
Day 7
Karin kumallo: 100 ml na kefir.
Abincin rana: 200 ml na kefir.
Abincin rana: 100 ml na kefir.
Abincin dare: 100 ml na kefir.
Day 8
Karin kumallo: wani yanki na tafasashshen naman sa (100 g).
Abun ciye-ciye: 1 sabo ne tumatir.
Abincin rana: 100 g na naman sa (dafa ba tare da mai ba).
Abincin cin abincin maraice: dafa tumatir
Abincin dare: dafaffen kwai.
Day 9
Karin kumallo: apple.
Abun ciye-ciye: 50 g da naman alade.
Abincin rana: salatin kokwamba daya da tumatir daya, wanda zaku iya kara ganye a ciki.
Bayan abincin dare: gasa apple.
Abincin dare: 50 g na dafaffiyar naman sa.
Day 10
Abincin karin kumallo: gurasar hatsin rai (30-40 g).
Abun ciye-ciye: apple.
Abincin rana: dafa ko dafa nama mara kyau (100 g).
Bayan abincin dare: apple.
Abincin dare: wani yanki na gurasar hatsin rai mai nauyin 30-40 g.
Day 11
Karin kumallo: dafaffen kwai da hatsin rai (40 g).
Abun ciye-ciye: gurasar hatsin rai (40 g).
Abincin rana: 100 g da naman alade.
Bayan abincin dare: gurasar hatsin rai (40 g).
Abincin dare: 30 grams na hatsin rai gurasa da dafaffen kwai.
Day 12
Karin kumallo: apple da gilashin kefir.
Abun ciye-ciye: 1 dafa dankalin turawa.
Abincin rana: dankalin turawa 1 da apple, wanda kuma za'a iya dafa shi.
Abincin dare: apple da gilashin kefir.
Abincin dare: 1 dafa dankalin turawa.
Day 13
Karin kumallo: dafaffen kwai a kamfanin sabon kokwamba.
Abun ciye-ciye: dafaffen filletin kaza (100 g).
Abincin rana: 100 g na gasa kaza fillet; 1 kokwamba.
Bayan abincin dare: dafaffen kwai.
Abincin dare: dafaffen filletin kaza mai nauyi har zuwa 100 g.
Day 14
Karin kumallo: dafaffen dankalin turawa
Abun ciye-ciye: sabo ne apple.
Abincin rana: 2 dankalin turawa.
Bayan abincin dare: gasa apple.
Abincin dare: 1 dafaffen dankalin turawa da 200 ml na kefir / yogurt.
Contraindications don abinci mai gaggawa
- Abincin gaggawa yana da alaƙa da yawa, saboda haka yana da kyau a nemi ƙwararren likita kafin fara su.
- Babu shakka ba shi yiwuwa a nemi abinci na gaggawa don mata masu ciki da masu shayarwa, yara da matasa, tsofaffi, a cikin aikin bayan fiya, tare da taɓarɓarewar cututtuka na yau da kullun, tare da rashin lafiyar jiki.
Amfanin Abinci
- Abinda yafi bayyane na Abincin Gaggawa shine cewa da gaske yana rayuwa har zuwa sunansa, yana sadar da asarar nauyi da za'a iya aunawa akan lokaci mai sauri.
- Hakanan, fa'idodin sun haɗa da gaskiyar adanawa akan samfuran saboda raguwa mai yawa a cikin adadin su. Kuma ba za ku damu da dafa abinci na dogon lokaci ba.
Rashin dacewar cin abinci
- A lokacin da ake bin abinci na gaggawa (musamman zaɓi na kwanaki 14), jin yunwa na iya faruwa, saboda yawan abinci yana da iyakantaccen iyaka.
- Gajiya da kasala na iya zama abokan da ba ka so.
- Lokacin da ake cin abinci na dogon lokaci, yana da matsala sosai don yin wasanni, cin abinci mai ƙananan kalori zai ba da rauni ga jiki.
- Matsalar kiwon lafiya da tsananta cututtukan yau da kullun suna yiwuwa. Yana da haɗari musamman bin tsarin abinci na gaggawa don mutanen da ke da cututtukan ciki, masu fama da ƙarancin jini, ko kuma sanin kai tsaye game da wasu lahani na jiki.
- Idan ka bi tsarin abinci, jiki zai ji karancin abubuwan da yake buƙata, tunda abincin bai daidaita ba. Sabili da haka, yana da matukar kyau a ci gaba da shan bitamin da ma'adinai, don haka zai zama da sauƙi a jimre da ƙarancin abinci.
- Mutanen da suka rasa sanannen fam (wanda mai yiwuwa ne yayin bin ƙa'idojin kwanaki 14 na gaggawa) na iya fuskantar matsalar zugi da fatar jiki.
- Idan baku kula da abincinku a hankali ba bayan cin abinci, musamman a farkon, nauyi zai iya dawo cikin sauƙi, kuma tare da ƙari.
Sake-dieting
Bambance-bambancen abinci na gaggawa mai tsawan kwanaki 3 da 7, idan kuna so, don rage nauyi a hankali kuma koyaushe idan kun ji daɗi, zaku iya maimaita shi bayan makonni 2. Amma dabarar kwana 14, saboda tsawan lokacin da mafi tsananinta, ba'a da shawarar yin amfani da shi sama da watanni uku bayan kammalawa.