Yanzu, idan kusan kowace tauraron tana da tsarin asarar nauyi, mutane da dama suna manta cewa Cibiyar Gina Jiki ta Jami'ar Rasha na Kimiyyar Kimiyya ta gabatar da wani nau'i na rage cin abinci don asarar nauyi, wanda ya fi dacewa fiye da sauran mutane. Bugu da ƙari, ba yana nufin fashi mai saurin wucewa da cutarwa ba: an tsara wannan tsari na kwanaki 18, wanda zaka iya rasa nauyi ta kilo kilo 8-10 ba tare da lahani ga jiki ba kuma jin yunwa mai zafi. Bugu da ƙari, sakamakon abinci na Cibiyar Gina Jiki na Cibiyar Kimiyyar Kimiyya ta Rasha za a kiyaye shi na dogon lokaci, sai dai in ba haka ba ne, koda yake, ba ku da kariya a abinci.
Cibiyar Gina Jiki: Abinci don asarar nauyi
Abinci na Cibiyar Gina Jiki na Rasha shine halin da ke da hankali, wanda ya rasa yawancin abincin da aka saba da shi. Gaba ɗaya, babu ƙuntataccen iyakancewa, amma akwai jerin ka'idoji waɗanda ba za a iya kauce musu ba:
- Caloric abun ciki na rage cin abinci ne 1200 raka'a (a nauyi na 50-60 kg), 1500 adadin kuzari (a nauyi na 60-70 kg), 1800 (tare da nauyi a sama 70 kg). Saboda haka, lokacin da aka samo alamar nan a cikin nauyi, za a rage rage cin abinci daidai da bayanan da aka ƙayyade. Ana ba da siffofin kimanin, yana da kyau a lissafta su da kaina ta yin amfani da masu bincike na sigogi na jiki da caloric abun ciki, wanda ana samun sauƙin samun dama a Intanit.
- Ana bada shawarar abinci na kashi-kashi: akwai buƙata a kananan wurare sau 5-6 a rana, kimanin sau ɗaya a kowace sa'o'i uku.
- An cire su ne masu sauki carbohydrates: confectionery, buns, gurasa fari, dankali.
- Yawancin cinyewar ƙwayoyi masu raguwa: an ba da damar yin amfani da nau'in abincin dabba kawai: nama, naman sa, turkey, kifi mai kifi da kayan kiwo mai ƙananan.
- Daga kayan lambu da 'ya'yan itatuwa, ana bada shawarar yin amfani da wadanda basu dauke da kananan ko babu sitaci (wake, masara, ayaba, an cire inabi ba).
- Yin amfani da soups, shayi da kofi, adadin ruwa a kowace rana ya zama kimanin lita 1.5.
- Gishiri tare da duk abincin yana iyakance ga 1 teaspoon ba tare da nunin rana ba. Cook abinci mafi alhẽri ba tare da gishiri da kuma dosalivat riga kafin cin abinci, da kuma pickles da kyafaffen nama don iyakance.
Abinci na Cibiyar Gina Jiki tana da sauƙi kuma ya haɗa da duk kayayyakin da za a iya amfani dasu akai-akai, a matsayin tsarin abinci na yau da kullum - musamman ma wadanda suke da sha'awar fatness kuma sauƙin samun nauyi. Wannan tsarin zai ba ka damar kasancewa da sassaukaka a duk lokacin.
Abinci na Cibiyar Gina Jiki ta RAMS: menu
Ka yi la'akari da abincin abinci na yau da kullum don rana daya, wadda za ka iya ɗauka a hannunka. Yana da mahimmanci kada ku maye gurbin yin jita-jita tare da maira da ruwa domin kiyaye adadin caloric marasa ƙarfi.
- karin kumallo : salatin kabeji (zai iya zama Peking), qwai daga qwai biyu, shayi tare da madara ba tare da sukari ba;
- na biyu karin kumallo : wani ɓangare na gida cuku;
- abincin rana : salatin kayan lambu da kayan lambu, dafaccen kabeji, nono da kayan lambu;
- abincin abincin rana : madara mai madara mai tsami, ruwan 'ya'yan itace ko shayi;
- abincin abincin dare : kifi mai laushi, ragout kayan lambu;
- kafin ka kwanta don sa'a daya : gilashin kefir.
Har ila yau, akwai wani nau'i na biyu na ma'auni mai daidaituwa, wanda shine mai mahimmanci ga yawancin abinci:
- karin kumallo : nama mai nama (bauta wa girman adadin katunan) tare da peas kore, shayi;
- na biyu karin kumallo : curd cuku ko gasa apple;
- abincin abincin dare : miya ba tare da nama da nama ba (mai cin ganyayyaki), kifaye da aka safa da kayan salatin kayan lambu a kan ado, compote;
- shayi na shayi: shayi, ruwan 'ya'yan itace ko broth na daji;
- abincin abincin dare : kyawawan gida tare da yoghurt, shayi;
- na dare : gilashin yogurt.
Idan ka ci abinci sosai, nauyin zai kwantar da hankali kuma ba zai sake dawowa ba. Bayan kai ga burin ka don bukukuwan, za ka iya samun 'yan Sweets, amma ba haka ba!