Mun san hanyoyin da yawa na asarar nauyi, waɗanda suke bisa ka'idodi daban-daban, ƙididdiga domin sauye-sauye, suna da wadata da fursunoni da sauransu. Abincin abinci, fentin a kwanakin, yana ba da damar yin bin shawarwarin akan menu ba tare da matsaloli ba kuma ya rasa nauyi.
Muna bayar da kwaskwarimar abinci guda ɗaya don asarar nauyi ta kwana, ƙidaya don mako guda. A rana ta farko, jiki yana wankewa, sannan kuma ya kara da samfurori, wanda ya ba ka damar cimma abincin caloric da ake bukata. A cikin jerin da aka gabatar akwai kashi 200 g.
Ku ci abinci a kwanakin makon
Ranar # 1
Dafa: gishiri na kayan lambu na 125 grams (miya - yogurt).
Abincin rana: 65 g gida cuku 0%, 125 g salatin 'ya'yan itace da kuma kamar wata bran toast tare da man shanu.
Abincin abincin: 1 tbsp. kefir, 155 grams na gida cuku da kuma kamar wata apples.
Abincin dare: 60 grams na oatmeal daga kayan lambu da kuma unsweetened shayi.
Ranar # 2
Dafa: gurasa na gurasa da man shanu da kofi tare da madara 0%.
Abincin rana: rabi dankali a cikin kayan ado tare da man shanu da 155 grams na kayan lambu.
Abincin abincin: shayi tare da madara mai madara da kadan zuma.
Abincin dare: wani ɓangare na cutlets na kaza, steamed, da kuma wani ɓangare na kayan lambu, da compote.
Ranar # 3
Dafa: haɗin gurasa da kofi.
Abincin rana: kayan miya.
Abincin abincin: kamar wasu karas.
Abincin dare: 155 grams na wake da salatin daga kayan lambu, wani hidima na Brussels sprouts da 1 tbsp. ruwan tumatir.
Ranar # 4
Safiya: kamar yadda a ranar ranar 1.
Abincin rana: wani ɓangare na salatin daga cucumbers da albasa, ƙwai biyu da 1 tbsp. ruwan tumatir.
Abincin abincin: shayi tare da madara mai madara da 50 g na crackers.
Abincin: 255 grams na kayan lambu salatin tare da ganye.
Ranar # 5
Safiya: kamar yadda a cikin lambar rana 3.
Abincin rana: rabi dankali a cikin kayan ado tare da man shanu da salatin kayan lambu.
Abincin abun ciye-ciye: dan damun kwayoyi da 'ya'yan itatuwa da aka bushe .
Abincin dare: 150 grams na porridge tare da kayan lambu.
Ranar # 6
Dafa: 100 g karas da ƙananan cuku 50 grams.
Abincin rana: 400 g na burodi mai gishiri, 100 g na kabeji da kuma kayan lambu 150 g na kayan lambu.
Abincin abincin: pear.
Abincin dare: wani ɓangare na kayan lambu stewed da 50 g nunannun pancakes.
Ranar # 7
Safiya: kamar yadda a rana ta biyu.
Abincin rana: kamar yadda a rana ta biyu 2.
Abincin abincin: 60 g na 'ya'yan itatuwa masu' ya'yan itatuwa.
Abincin dare: 100 g na yankakken wake tare da tafarnuwa da wani ɓangaren tsinkayen kifi.
Babban mahimmancin abinci a kan kwanaki shine kiyaye ɗayan menu kuma kada ku matsa kwanakin tsakanin juna.