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Rashin nauyi har zuwa kilogiram 5 cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 700 Kcal.
Yogurt ana ɗaukar ɗayan mafi kyawun nau'ikan samfuran madarar da aka haɗe. Mutane da yawa, matasa da manya, suna ƙaunarsa sosai. Idan kun kasance cikin nau'in masu sha'awar yogurt kuma kuna son canza siffar ku kaɗan, zaku iya juya zuwa ɗayan zaɓuɓɓukan wannan abincin.
Zaɓuɓɓuka mafi mashahuri guda uku sune na kwanaki 3, 7 da 10, bi da bi. Zaɓinku ya dogara da kilo nawa da kuke so a ce a'a. Rage nauyi a kowane lokaci shine daga kilogram 2 zuwa 6.
Bukatun Yogurt
Wannan abincin ya samo asali ne daga Dr. Zeik, masanin abinci mai gina jiki daga kasar Jamus. Wannan ya faru, a cewar majiya, sama da shekaru 70 da suka gabata. Da farko, baƙi ne suka gwada shi a sanatorium a Switzerland, waɗanda suka fi gamsuwa da sakamakon. Daga baya, abincin yogurt ya fara yaduwa tsakanin talakawa kuma ya sami nasarar kaiwa zamaninmu.
Idan ka yanke shawarar gwada wannan abincin, kada ku yi sauri zuwa shagon don yogurt. Tabbas ya cancanci ba da nau'ikan nau'ikan 'ya'yan wannan samfurin, tun da, a matsayinsu na ƙa'ida, suna ƙunshe da sukari, wanda wannan fasahar ta hana shi. Kuma sauran abubuwan kari bazai yuwu amfani ga jiki ba. A matsayin makoma ta karshe, sayi kayan mai mai mai mai mai yawa ko mai mai mai kuma ku kiyaye kada ku ƙunshi sikari a cikin kayan.
Amma mafi kyawun mafita daga halin da ake ciki shine yin yoghurt da kanka. Ga girkin sa. Kuna buƙatar lita 1-3 na madarar pasteurized (dangane da samfurori nawa kuke so ku shirya a lokaci guda) da kuma busassun al'adun yoghurt (zaku iya saya a cikin kantin magani da yawa). Zuba wannan madara a cikin kwanon da aka haifuwa, tafasa, sanyi zuwa kimanin digiri 40. Yanzu Mix kadan madara tare da al'adun yoghurt kuma ƙara cakuda zuwa babban adadin ruwa.
Ana ba da shawarar a zuba yogurt na gida a cikin mai yin yogurt ko a cikin yanayin zafi. Kafin sanya ruwan a ciki, ya kamata a shanye thermos ɗin da ruwan zãfi a goge shi sosai. Bayan rufe matsuguni na ɗan lokaci na yogurt na gaba, kuna buƙatar barin shi ya yi girki na awanni 12 zuwa 14. Lura cewa tsawon lokacin da yogurt ke tsada, da yawa tsami yake juyawa. Yanzu wannan cakuda yana buƙatar aikawa zuwa firiji don ya tsaya a can na awanni biyu kuma yayi kauri.
Af, ana iya amfani da yogurt mai rai ba kawai a lokacin abinci ba. Kuna iya sha koyaushe, ku cika shi da oatmeal da salads iri-iri. Yogurt yana aiki a matsayin kyakkyawan madadin ga mai-kalori mai yawa da kuma mayonnaise mara lafiya. Gwada shi! Yiwuwar ita ce, ba za ku so ku koma ga miyagu da aka fi so na liyafar biki ba.
Don yaji yoghurt, idan za ku dandana kayan lambu ko salatin nama, danƙa shi da ruwan 'ya'yan lemun tsami ko soya miya. Gabaɗaya, akwai zaɓuɓɓuka da yawa don aikace-aikacen sa. Yi amfani da tunanin ku.
Yanzu muna ba da shawarar yin magana dalla-dalla kai tsaye game da nau'ikan abinci na yogurt. A cikin mafi guntu na kwanaki uku, ya kamata ku cinye har zuwa 500 g na yogurt da apples kowane nau'in (3 kowace) kowace rana. Hakanan akwai ƙarin nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan asarar nauyi na yoghurt na ɗan gajeren lokaci. Mahimmancinsa shine cewa da safe ya kamata a hada yoghurt tare da 'ya'yan itatuwa, a lokacin abincin rana - tare da kayan nama, da kuma maraice - tare da kayan lambu, 'ya'yan itatuwa ko cuku gida.
Yana da daraja ba da gishiri yayin asarar nauyi. Kuma daga ruwaye, ban da yogurt, ya kamata ku ba da fifiko ga shayi mara kyau mara kyau, ruwa mai tsabta. Lokaci-lokaci za ku iya samun kopin kofi, amma kuma ba tare da wani ƙari ba.
Abincin yoghurt mai tsayi ya wuce mako guda. Abincin yau da kullun zai iya haɗawa har zuwa 500 g na yogurt, 400 g na 'ya'yan itacen da ba na sitaci ba da kayan lambu, 150 g na nama mara kyau ko kifi / abincin teku, gilashin 2 na ruwan' ya'yan itace da aka matse, ganye, kore da shayin ganye da kayan marmari. An bada shawarar cin abinci na ƙarshe awanni 3-4 kafin lokacin bacci.
Abincin da yafi dadewa shine kwaskwarimar kwana 10. Lokacin tsara menu, ɗauki doka mai zuwa azaman tushe. Kowace rana zaka iya cin gg 500 na halitta na yogurt, apples da 'ya'yan itatuwa na citrus daban-daban (har zuwa 300 g), ,an itace na berriesa ,an itace, kayan lambu da yawa wadanda ba sitaci ba, kimanin giram 100 na naman nama, kifi ko abincin teku. Ya halatta ayi amfani da nau'ikan abinci iri iri tare da tabarau da yawa na ruwan 'ya'yan itace da aka matse (banda innabi)
Ka tuna cewa kana buƙatar barin kowane irin bambancin abincin yogurt sosai a hankali da auna, a hankali ƙara abincin da aka hana kuma ba ƙara abubuwan calori sama da adadin kuzari 1400-1500 ba. In ba haka ba, kuna da haɗarin dawo da ƙarin fam tare da sha'awa.
Abincin yoghurt na tsawon kwanaki 3 (zaɓi 1)
Note… Ana maimaita menu na ƙasa kowace rana. Tabbatar cewa jimlar adadin samfuran madara mai tsami da ake cinyewa kowace rana bai wuce g 500 da aka ba da shawarar ba. Idan wannan fasaha yana da sauƙin jure wa jiki, kuma kuna son sabunta siffar ku dan kadan kuma ku rage girman, an ba da izinin ƙara shi har zuwa kwanaki 5, amma ba haka ba.
: hidimar yogurt.
abincin rana
: Apple.
Dinner
: hidimar yogurt.
Bayan abincin dare
: Apple.
Dinner
: hidimar yogurt.
Late abincin dare
: Apple.
Abincin yoghurt na tsawon kwanaki 3 (zaɓi 2)
NoteBaya ga abincin da aka bayyana a ƙasa, cinye 150 g na yogurt na asali tare da kowane abinci.
Day 1
Breakfast
: 1 matsakaiciyar apple har zuwa 150 ml na ruwan 'ya'yan itace wanda aka matse daga' ya'yan itace sabo ko kopin koren shayi mara komai.
Dinner
: 100 g nama maras kyau, dafa shi ba tare da ƙara man fetur ba karamin sashi na salatin kayan lambu (mafi kyawun tumatir-kokwamba, yafa masa ruwan 'ya'yan itace); gilashin ruwan 'ya'yan rumman, wanda aka ba da shawarar a shafe shi da ruwa.
Bayan abincin dare
: salatin daga 'ya'yan itacen da kuka fi so, kawai kada kuyi amfani da na sitaci.
Dinner
: Wani nau'i na kayan lambu maras sitaci stewed 200 ml na ruwan 'ya'yan itace lemun tsami matsi.
Day 2
Breakfast
: 1 manyan lemu; koren shayi.
Dinner
: 100 g nama, stewed ko Boiled; 200 ml ba a daidaita ba (tare da ƙarin ruwa) ruwan pomegranate.
Bayan abincin dare
: apple da koren shayi.
Dinner
: sara sabon kabeji kuma yayyafa ruwan lemun tsami; sha 200 ml na ruwan lemu.
Day 3
Breakfast
: handfulayan 'ya'yan itacen da kuka fi so kuma har zuwa 50 g na pistachios ko wasu kwayoyi.
Dinner
: 100 g dafaffen ko gasa nama da salatin kabeji.
Bayan abincin dare
: 2 kiwi da koren shayi.
Dinner
: cuku mai ƙananan mai (100 g) tare da apple ɗaya.
: kowane 'ya'yan itace da korayen shayi ko kuma jiko na ganye.
Abincin abincin
: 150 g na yogurt, wanda zaku iya ƙara ɗan hatsi ko bushe 'ya'yan itace; kayan lambu ko 'ya'yan itace masu nauyi har zuwa 100 g.
Dinner
: kayan lambu mai ƙanshi (ko miya kawai) da kayan lambu ko salatin 'ya'yan itace, wanda aka ɗanɗana shi da ɗan yogurt.
Bayan abincin dare
: gilashin ruwan 'ya'yan itace da aka matse daga' ya'yan itacen da kuka fi so.
Dinner
: kifi ko nama har zuwa 150 g, dafa shi ba tare da kara kitse ba; salatin kayan lambu; yan tablespoan karamin cokali na yogurt (zaka iya amfani da shi da kanka, zaka iya sanya salatin).
: Yogurt 150 g, wanda za'a iya cika shi zuwa 20 g na 'ya'yan itacen da kuka fi so; 100 ml ruwan 'ya'yan itace mara dadi.
Dinner
: 100 g na tafasasshen nama; salatin tumatir, kokwamba, albasa, ganye; 100 ml na yoghurt da adadin adadin ruwan da kuka zaba.
Bayan abincin dare
: salatin kayan lambu sanye da yogurt.
Dinner
: 100 ml na yogurt da ruwan 'ya'yan itace sabo; stewed kabeji da albasa, karas da tumatir.
Contraindications ga yogurt rage cin abinci
Wannan abincin ba shi da takaddama ga lafiyayyun mutane.
- Tare da taka tsantsan kuma kawai bayan tuntuɓar likita, mata masu ciki da masu shayarwa, matasa da marasa lafiya zasu iya zama akan wannan abincin.
- Rasa kiba akan yoghurt an haramta shi ga mutanen da ke da rashin haƙƙin ɗaiɗaikun wannan samfurin madarar da aka haɗe ko wasu kayan taimako da aka yi amfani da su a cikin zaɓuɓɓukan abinci daban-daban.
Fa'idodin abincin yogurt
Wannan abincin yana da fa'idodi da yawa.
- Na farko, daidaitaccen abincin, idan muka yi magana game da zaɓin mako-mako da kwana goma.
- Har ila yau, ya kamata a lura cewa wannan abincin a fili ba shi da dadi. Bayan haka, ya haɗa da kayan lambu, 'ya'yan itatuwa, berries da sauran kayan dadi da lafiya. Wataƙila ba za ku lura cewa kuna kan abinci ba, kuma tare da tunani mai kyau, zaku iya canza siffar ku mai daɗi da lafiya.
- Yana da wuya cewa za ku fuskanci jin yunwa mai tsanani, koda kuwa kun zaɓi wa kanku tsattsauran tsari na sauya yogurt. Yogurt, koda a cikin adadi kaɗan, yana rufe ciki, yana taimakawa hanzarta shawo kan ƙwaƙwalwar cewa kuna jin ƙoshin lafiya kuma yana sanya abinci yadda ya kamata.
- An tabbatar dashi a kimiyance cewa yawan cin gg 200 na yogurt na yau da kullun na iya kara karfin garkuwar jiki. Abubuwan da aka samo a cikin yogurt suna aiki ne a matsayin masu taimako ga ɓangaren hanji. Suna tsara aikinta daidai kuma suna taimakawa don gyara cikin sauri bayan fama da cututtukan cututtuka na nau'ikan daban-daban.
- Yogurt shima yana da kyakkyawar tasiri akan microflora na hanji, kasancewarsa mai ba da kariya mai tsauri game da cututtukan fungal.
- Kuma kasancewar calcium, potassium da magnesium a cikin abun da ke ciki na yogurt yana taimakawa wajen rigakafin caries, osteoporosis da kuma hana abin da ya faru na hauhawar jini.
- Mun kuma lura cewa amfani da yogurt yana inganta ingantaccen sauran abubuwan da suka zo tare da abinci. Sinadarin lactic acid da ke ciki yana dauke da alli mai amfani daga madarar da muke sha, kuma yana yin duk mai yiwuwa don tabbatar da cewa jiki ya sami fa'ida mafi yawa daga gare ta.
- Yogurt shima yana rage mummunan cholesterol a jikin mu.
Shin, har yanzu kuna kokwanton cewa yogurt na da damar zama madawwama a cikin abincin ku?
Rashin dacewar abincin yogurt
- Rashin dacewar abincin ya hada da sha'awar musamman da wasu mutane keyi musamman masu son rage kiba. Ba shi da wahala a yi haka a kai. Ci gaba da zaɓuɓɓukan abinci na tsawon lokaci fiye da lokacin da aka kayyade, zaku iya rasa fam, amma wannan yana cike da gazawar rayuwa da kuma duka jiki. Dangane da wannan, mai yiwuwa yawan adadin kilo da aka rasa zai dawo. Sabili da haka, ba da shawarar sosai ba don ƙetare tsawon lokacin abincin da aka ba da shawarar.
- Ga matsalolin cin abincin yogurt, da yawa daga cikin waɗanda suka rasa nauyi sun koma zuwa gaskiyar cewa kuna buƙatar dafa wannan samfurin da kanku ko kuma ku nemi ingantaccen samfurin analog. Wannan na iya ɗaukar ɗan lokaci kuma wani lokacin yana hana sha'awar canzawa ta wannan hanyar.
- Idan a baya kun ci abinci sosai, tabbas za ku iya jin yunwa a rana ta farko ko biyu a kan abincin. Amma fa, kamar yadda waɗanda suka rage kiba suka lura, sai ku shiga ciki. Idan kun jure a farkon, komai yana tafiya daidai.
Sake yin abincin yogurt
Ba'a da shawarar maimaita mako-mako ko kwana goma na wannan abincin a cikin wata mai zuwa. Amma daya daga cikin nau'ikan asarar nauyi yogurt na kwana uku ana iya aiwatarwa sau 2 a wata, a matsayin madadin ranakun azumi, don kauce wa samun karin nauyi (ba shakka, manne wa matsakaicin abinci sauran lokaci) .