Farin abinci, kwana 7, -5 kg

Rashin nauyi har zuwa kilogiram 5 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 510-980 Kcal.

An sanya wa fararen abinci suna bayan abincin da ya ƙunshi. Abincin da aka fi so na wannan fasaha shine ainihin fari. Akwai zaɓuɓɓuka da yawa don wannan abincin, kama daga cin abinci akan samfuran furotin na fari da ƙare tare da hanyar rasa nauyi ta amfani da farin giya. Amma doka ɗaya ɗaya ce ga duk hanyoyin farar fata na canjin adadi. Kar a ci gaba da su sama da mako guda. A wannan lokacin, zaku iya canza fasalin da hankali, jefar har zuwa kilogiram 5 na nauyi.

Bukatun farin abinci

Ana iya haɗa samfuran masu zuwa a cikin abinci akan fararen abinci:

• madara da madara mai tsami tare da mai mai yawa wanda bai wuce 4% ba: cuku na gida, yogurt na gida, cuku, kefir, madara da aka dafa da yisti, yogurt, madara;
• hatsi: shinkafa, oatmeal;
• kwai kaza da kwarto;
• bangaren legume: farin wake;
• farin kabeji da kabeji Peking;
• kifi da filletin kaji.

Wadannan samfurori na iya kasancewa tare da 'ya'yan itatuwa da berries waɗanda ba kawai fari ba: apples, ayaba, farin currants, peaches, apricots. Hakanan zaka iya cin plums tare da inabi, amma yana da kyau a yi amfani da su a cikin abincin ku a cikin nau'i na busassun 'ya'yan itace. Hakanan ana iya ƙara samfuran 'ya'yan itacen da aka ambata a sama a cikin menu azaman busassun 'ya'yan itace. Duk sauran samfuran sune mafi tsananin haram.

Don abubuwan sha, yi kokarin tsarkake babban ruwa tsarkakakke. Shayi, kofi na iya, idan ana so, ƙyale kanka lokaci zuwa lokaci, amma ba tare da sukari ba. Idan da gaske yana da wuya a gare ku ba tare da zaƙi ba, bari ku sha tare da cokali na zuma a farkon ranar, amma ba ƙari. Sauran abubuwan sha ya kamata a bugu kawai lokacin da aka tanada su a cikin wani abinci na musamman. Ana ba da shawarar barin gishiri da sukari kwata-kwata yayin cin abinci, tunda suna iya rage saurin canza fasalin.

Yana da daraja cin sau 4-5 a rana (wanda aka bayyana dalla-dalla ƙasa a cikin kowane takamaiman menu) a kusan tsaka-tsakin lokaci. Tsara abinci ta yadda hanyar karshe ta rana a kalla awanni 3-4 kafin lokacin bacci.

Wani nasiha mai amfani don bin farin abinci tare da tasirin gaske shine shan 100-150 ml na ruwa mai sauƙi a ɗakunan zafin jiki mintina 15 kafin cin abinci. Wannan magudi mai sauƙi zai taimaka saurin bugun ku da kuma rage nauyi da wuri, rage haɗarin samun ƙarin fam bayan kammala abincin. Kari akan haka, ta hanyar cika ciki kadan da ruwa, zai fi dacewa ku koshi tare da hidimar gaba.

Tabbas, kowane irin nau'in fasahar da kuka zaba, kar ku manta game da wasanni. Ko da motsa jiki na minti 10-20 (idan babu lokaci don ɗaukar nauyi) zai sa sakamakon rage nauyi ya yi tasiri sosai kuma jikinka ya zama mai jan hankali.

Farin tsarin abinci

Misali na cin abincin madara fari

Samfurin Abincin Farin Shinkafa

Breakfast: dafa shinkafa; karamin yanki (har zuwa 100 g) na filletin kaza, dafaffe ko gasa.

Abincin abincin: gilashin hadaddiyar giyar (madara, an yi mata bulala da ayaba) ko kuma, a madadin, gilashin madara ne kawai da ƙananan fruita fruitan itace.

Dinner: dafaffen shinkafa; salatin dafaffen masara ko gwangwani, sabbin karas da tumatir.

Dinner: dafa shinkafa; karamin peach da salad din apple, wanda za'a iya hada shi da yogurt mai mai mai yawa ko cream.

NoteMenu menu na yau da kullun ya kamata ya haɗa da iyakar 500 g dafaffun shinkafa. Rarraba abinci don yawancin shinkafa su ci kumallo da abincin rana. Kuma barin mafi ƙarancin abincin dare, saboda babu sauran lokaci da yawa kafin zuwa gado don ƙona calories. Wannan halayyar zata taimaka sanadin asarar nauyi sosai.

Samfurin Farin Nama Abincin

Breakfast: filletin kaza da salatin komai na kayan lambun da ba na sitaci ba (duka abincin ya zama kusan 150 g kowannensu).

Abincin abincin: salatin yankakken farfesun kaji mai ƙananan mai (kimanin 100 g) da ƙaramin apple (zaka iya yaji duk wannan da yogurt mai ƙananan kitse a gida).

Dinner: buckwheat ko shinkafa shinkafa da dafaffen kaji (matsakaicin 150 g na kowane tasa).

Bayan abincin dare: 'yan yankakken dafaffe ko gasa fillet da g 100 na karas da dankalin turawa.

Dinner: 50 g na dafaffen kaza; gilashin naman kaji tare da ofan kayan da kuka fi so kayan marmari marasa kayan lambu.

Misalin tsarin cin abinci akan farin giya

Breakfast: 1 alkama toast; cuku mai mai mai yawa ko cuku na gida (har zuwa 150 g); gilashin farin giya.

Dinner: Yanka 3 ko alkama na alkama na yau da kullun; 200 g cuku ko gida cuku; gilashin giya.

Bayan abincin dare: thinan siririn yanka cuku.

Dinner: yanki na busasshen burodin alkama; kimanin 100 g cuku da gilashin giya kuma.

NoteIne An fi amfani da ruwan inabi a bushe, tare da rage sukari da karancin kalori.

Samfurin Abincin Farin Farko

Breakfast: Ofayan tsaka mai tsami (mafi tsami mai tsami zaka iya samun) yanki na alkama har zuwa 100 g kefir, yogurt, cuku na gida ko kirim mai tsami (yadda kuka ga dama).

Dinner: tafasasshen farin wake (kimanin 100 g); yin hidimar sauerkraut ko salad din danye / dafaffen / gasa kayan lambu.

Bayan abincin dare: kowane fruita fruitan itace da aka ba da izinin ko handfulan dinka na 'ya'yan itacen da kuka fi so.

Dinner: fararen wake da aka dafa a cikin adadin 100 g; kayan lambu, naman kaza ko miyar kaza mai mai mai mai ba tare da dankali ba.

Contraindications na farin abinci

• Abubuwan da ke gabaɗaya don mannewa ga farin abinci sun haɗa da: rashin haƙuri da abinci ga kowane samfuran da aka bayar akansa; lokacin daukar ciki da lactation; ƙuruciya; kasancewar cututtuka na yau da kullum a lokacin daɗaɗɗa.
• Tabbas, ya kamata ku kula da wane nau'in nau'in nau'in abincin farin da za ku zauna a kai. Misali, idan aka hada da fermented madara da kayan kiwo, irin wannan abinci ba zai iya amfani da masu ciwon ciki ulcers, gastritis da sauran cututtuka na ciki.
• Tare da cutar koda, ba za ku iya rasa nauyi a kan tsarin da ke kan farin nama ba. Tabbatar, yayin zabar hanyarku ta asarar nauyi, kuyi la'akari da halaye na jikin ku kuma, tabbas, abubuwan da kuke so.

Kyawawan halayen fararen abinci

Farin abinci yana da fa'idodi da yawa waɗanda ba za a iya musu ba.

1. Waɗannan sun haɗa da, musamman, gaskiyar cewa yana aiki sosai. Idan kana da wani abu da zaka zubar, tabbas ninki zai yi sauri ya bar (ko kuma ya rage aƙalla).
2. A yawancin abinci mai fari, akwai fa'ida mai fa'ida ta tsarin narkewar abinci, inganta ciwan microflora na hanji, da hanzarin saurin kuzari.
3. Hakanan, an tsarkake jiki daga gubobi, gubobi da sauran gurbatattun abubuwa da zasu iya cutar da shi.
4. Farin abinci (musamman furotin) na taimakawa dan karfafa kashi da tsoka. Sabili da haka, motsa jiki yana da sauƙi, kuma gaba ɗaya mutum yana jin mafi kyau.
5. Fa'idar da ba ta da shakku a wannan hanyar ta rage nauyi shi ne rashin yunwa a yawancin zaɓuɓɓuka. Cin abinci yana da yawa kuma ya bambanta sosai, yana mai da wuya ya rabu da shi.
6. Koda lokacin farin abinci, yanayin fatar yana inganta. Za ku lura cewa fata ta zama mai laushi da santsi.

Rashin dacewar cin abinci

Rashin lahani na farin abinci ya haɗa da gaskiyar cewa oversaturation tare da alli, wanda ke tattare da samfuran furotin, zai iya haifar da zubar da gubobi.

Presencearancin kasancewar mai zai iya shafar jikin mutum da kyau. Don kar a ƙara haɗarin cutarwa ga jiki, kar a ci gaba da kowane zaɓin zaɓin farin abinci na tsawon lokaci fiye da lokacin da aka ƙayyade, komai sauƙin kuma da kyau ka rasa nauyi a kansa. Bayan haka, lafiyayyun ƙwayoyi suna da mahimmanci don jiki yayi aiki daidai.

Maimaita farin abinci

Tunda hanyoyin da ke sama na canza adadi suna da aminci sosai, ana iya maimaita su, idan ya cancanta, bayan makonni 3-4. Amma yana da kyau a jinkirta cin abincin farin giya, tunda har yanzu yana da matuƙar wahala. Ana ba da shawarar zaɓar hanyar da ta fi ta ɗan adam don sauya siffofin.