Contents
Rashin nauyi har zuwa kilogiram 2 cikin kwanaki 2.
Matsakaicin abun cikin kalori na yau da kullun shine 880 Kcal.
Ƙarshen masana abinci mai gina jiki na Faransa cewa yawancin mutane suna samun kitse a ƙarshen mako yana samun goyon bayan masana abinci na mu. Lalle ne, a ranakun hutu daga aiki, muna ciyar da lokaci mai yawa a cikin dafa abinci - mazaunin kowane nau'in jaraba na abinci. Kuma muna so mu ci kuma mu sha wani abu mai dadi kuma sau da yawa cutarwa da yawan adadin kuzari a matsayin lada na mako mai aiki.
Abincin karshen mako zai taimake mu mu zaɓi halayen cin abinci masu kyau da abinci masu dacewa don menu na ranar Asabar da Lahadi (ko wasu kwanakin mako da ƙarshen mako ya faɗi).
Bukatun abinci na karshen mako
Don haka, abun cikin kalori na yau da kullun na abincin karshen mako bai kamata ya wuce raka'a makamashi 1300 ba. Ee, zaku iya rage shi zuwa adadin kuzari 800-1200. Amma masu ilimin abinci mai gina jiki ba su ba da shawarar rage kofa don amfani da makamashi a ƙasa ba, in ba haka ba za ku iya haɗu da raguwa a cikin metabolism, yunwa da sauran matsaloli. Kuna iya bin wannan abincin muddin kuna so, idan kun ji daɗi. A matsayinka na mai mulki, karshen mako na abinci uku zuwa hudu sun isa su ce ban kwana da fam ɗin da ba dole ba.
Kuna iya tsara menu na ƙarshen mako da kanku, dangane da abubuwan da kuke so a zabar abinci, ko amfani da zaɓuɓɓukan menu na ƙasa. Babban abu ba shine ya wuce abun da ke cikin kalori da aka nuna ba. Idan kuna tunanin cewa zaku iya cin cakulan biyu ko ma ku sha kwalban giya don ƙayyadaddun adadin kuzari, wannan ba daidai bane. Don haka kuna fuskantar haɗarin haifar da matsaloli ga kanku tare da jiki. Abincin ya kamata ya hada da madara maras nauyi da madara mai tsami, nama mai laushi, kifi, hatsi, qwai, kayan lambu, 'ya'yan itatuwa, berries. Ana ba da shawarar cin abinci sau biyar a rana, kuma kar a manta da shan isasshen ruwa.
Ba lallai ba ne don cire kayan gari gaba ɗaya, amma lokacin zabar burodi, tsaya a wanda aka gasa daga gari mai cike da abinci. Sauya sukari da zuma na halitta, yanki na cakulan duhu.
Ko da a karshen mako, yi ƙoƙarin ba da akalla mintuna 20 don wasanni. Kuma idan za ku iya yin cikakken aiki a cikin dakin motsa jiki, abin ban mamaki ne kawai.
Tabbas, cin abinci na karshen mako zai yi tasiri idan ba ku zaluntar abinci mai kitse da sukari a wasu lokuta ba. Koyi don sarrafa abubuwan da ke cikin abincinku koyaushe da abun cikin kalori. Kada ku "kama" a cikin kwanakin mako don cin abinci a karshen mako, in ba haka ba za ku rasa nauyi kawai ba, har ma da samun nauyi.
Menu na Abincin Karshen mako
Option 1
Asabar
Breakfast: gurasa marar yisti; tumatir; 20 g na cuku mai wuya tare da ƙaramin abun ciki mai mai; shayi tare da madara mara ƙiba da zuma.
karin kumallo na biyu: lemu ko karamar ayaba.
Abincin rana: 2-3 tbsp. l. buckwheat porridge; kwano na kayan lambu puree miya ba tare da soya ba; 100-120 g na naman sa fillet Boiled.
Abincin rana: 70-80 g cuku gida da 50 g na farin kabeji mai steamed; shayi / kofi tare da madara.
Abincin dare: 4-5 tbsp. l. shinkafa; 100 g na kifi (dafa ba tare da man fetur); shayi tare da madara.
Lahadi
Breakfast: karamin yanki na oatmeal tare da zabibi; lemu; shayi tare da 1 tsp. zuma.
karin kumallo na biyu: kwai mai tauri; yanki na bran ko gurasar hatsi gaba ɗaya; 200 ml na madara.
Abincin rana: kofin kaza broth; wani yanki na dafaffe ko gasa nono mai nauyin kimanin 100 g; shayi.
Abincin rana: 200 ml na yogurt mara kyau ko kefir mara nauyi.
Abincin dare: wani ɓangare na kayan lambu mai tururi (an bada shawarar hada da barkono barkono, farin kabeji, bishiyar asparagus, broccoli a cikin tasa); daya kwai kaza omelet dafa shi a bushe kwanon rufi; naman alade ko naman alade (50 g); decoction na ganye ko shayi.
Option 2
Asabar
Breakfast: 200 g shinkafa da kabewa porridge; yanki na gurasar bran; gilashin madara.
Karin kumallo na biyu: salatin karas da wasu kayan lambu koren.
Abincin rana: kopin naman sa naman da aka ƙi; kamar wata tablespoons na buckwheat porridge; 40 g cuku tare da ƙarancin mai abun ciki; yanki na m burodi; kiwi da shayi.
Abincin rana: 100 g na berries.
Abincin dare: 100 g na kaza fillet gasa tare da 20-30 g cuku mai wuya; dankalin turawa; tumatir; yanki na gurasar gama gari; shayi tare da madara.
Lahadi
Breakfast: omelet na qwai biyu na kaza da tumatir; shayi tare da lemun tsami da 1 tsp. zuma.
Karin kumallo na biyu: salatin tare da apple, pear da 'yan inabi, kayan yaji tare da yogurt mai ƙarancin kalori.
Abincin rana: 200 g na kifi kifi; 2 gasa ko dafaffen dankali; salatin rabin avocado da albasa, seasoned da 'yan saukad da na kayan lambu mai.
Abincin rana: har zuwa 200 g na broccoli mai tururi.
Abincin dare: 200 g na buckwheat; nono kaza, dafa shi ba tare da man fetur ba (100 g); yanki na gurasar bran; 50 g na Boiled beets; shayi tare da 1 tsp. zuma.
Option 3
Asabar
Breakfast: hatsi ko granola ba tare da sukari (25 g), ɗanɗano mai ɗanɗano tare da madara mai ƙima; Ayaba; shayi.
Karin kumallo na biyu: apple da shayi (tare da madara).
Abincin rana: kopin kaza broth da Boiled nama (100 g); yankakken kabeji salatin drizzled tare da kayan lambu mai; gurasar hatsi duka; gilashin kowane 'ya'yan itace ko ruwan 'ya'yan itace kayan lambu.
Bayan abincin dare: gilashin yogurt.
Abincin dare: 100 g na fillet kaza gasa a ƙarƙashin nau'i na abarba da dama; 100 g braised farin ko ja wake; kayan lambu marasa sitaci salad, mai sauƙi mai sauƙi tare da ƴan digo na man kayan lambu da ruwan 'ya'yan lemun tsami; gurasa gurasa; pear; shayi.
Lahadi
Breakfast: sanwicin da aka yi daga yanki na gurasar hatsi da kuma zoben tumatir guda biyu; 20 g cuku mai wuya; shayi tare da zuma.
Karin kumallo na biyu: cucumbers biyu; 50 g cuku mai ƙananan mai; rabin gilashin ruwan karas.
Abincin rana: kwano na kayan lambu puree miya; 100 g Boiled shrimp; 2 dafaffen dankali ko gasa; yanki na gurasar bran; Tea tare da lemun tsami.
Abincin rana: rabin innabi; sabo ne ko gwangwani abarba (2-3 yanka).
Abincin dare: omelet (don dafa abinci muna amfani da qwai biyu na kaza, 50 g na nama maras kyau, 20-30 g na wake da masara); gilashin yogurt na halitta.
Contraindications ga wani karshen mako rage cin abinci
Sai dai idan akwai wasu shawarwarin abinci mai gina jiki don dalilai na likita, abincin karshen mako ba a hana kowa ba.
Amfanin abincin karshen mako
- Murkushe abinci yana taimakawa wajen gujewa matsananciyar yunwa.
- Abincin yana daidaita daidai, jiki yana da isasshen duk abubuwan da suka dace don aiki na yau da kullun. Idan kun tsara menu ɗin daidai, zaku iya cin abinci mai daɗi da bambance-bambancen abinci, guje wa matsalolin narkewar abinci, hanzarta metabolism ɗin ku kuma kawar da wuce gona da iri.
- Babu jita-jita masu rikitarwa akan menu waɗanda ke buƙatar lokaci mai yawa da kuɗi don shiryawa.
- Ta hanyar bin ka'idodin cin abinci na karshen mako, kuna haɓaka dabi'a mai kyau na cin abinci lafiya a wasu kwanaki.
- Wannan dabarar tana ba ku damar rasa kusan kowane adadin kilogiram. Har ila yau yana da kyau sosai cewa asarar nauyi yana faruwa a cikin sauri, wannan asarar nauyi ne wanda likitoci da masu gina jiki ke tallafawa.
Rashin rashin cin abinci na karshen mako
- Wahalar da ke tattare da bin abinci shine a karshen mako ne bukukuwa daban-daban da abubuwan da suka faru tare da liyafa masu yawa sukan fadi. A kansu, jarabawar abinci na iya kayar da ikon ku, kuma zai zama matsala don ƙididdige ƙimar kuzarin abinci. Tabbas, idan wannan ya faru sau ɗaya ko sau biyu, kuma kun azabtar da kanku akan wannan tare da sauke kaya na gaba, to babu wani mummunan abu da zai faru.
- Amma idan zaune a teburin a karshen mako ya zama hanyar rayuwa, to ba za ku iya shiga cikin abincin calorie na abinci ba.
Sake-dieting
Abincin karshen mako na iya zama tsarin abinci a kowane lokaci. Saurari jikin ku kuma ku bi manufofin ku!