Shin kana son rasa nauyi, amma ba a shirye ka jimre wajiyar jin yunwa ba? Wata kila za ku so da tsarin abinci mai gina jiki! Ya haɗa da ciwon hade mai gina jiki da rage yawan ciwon carbohydrates. Ba asiri cewa yana da daga carbohydrates cewa jikinmu yana daukan asalin makamashi, kuma idan sun rasa, hanyar tsaga tsofaffin ɗakunan kaya yana farawa. A cikin makonni biyu kawai akan irin cin abinci, zaka iya yin nauyi ta kilo 3-8, dangane da nauyin nauyin farko.
Menu bayan cin abinci: fasali
Abincin cin hanci don nauyin hasara ba ya bayyana menu ba, amma zaka iya yin shi daga jerin jita-jita. Babban abu shi ne ya iya amfani dashi daidai. Ka tuna waɗannan dokoki:
- A cikin rana kana buƙatar cin abinci sau 4-5 a kananan ƙananan.
- Har zuwa 14:00, za ka iya samun ƙwayoyin carbohydrates masu yawa (buckwheat porridge, burodi, da dai sauransu).
- Bayan karfe 14, kawai kayan lambu marasa kayan lambu ya kamata su kasance a menu, wannan shi ne duka, sai dai dankali, masara, wake.
- Ana samun 'ya'yan itace ne kawai da safe: a zaɓinka zai iya zama apples, orange, tangerines ko' ya'yan inabi.
- Abincin ku mai gina jiki ya kasance mai ƙananan abu - ba fiye da kashi 40-50 na mai ba a kowace rana (wannan lissafin mai ƙididdiga zai iya karɓar lissafin calories, wadanda ke da sauƙi a nemo Intanit).
- A rana shi wajibi ne don sha 2-2,5 lita na ruwa, i.a. Gilashin tabarau tara na ruwa. Kada ka manta da wannan doka, in ba haka ba cin abinci zai iya zama haɗari ga lafiyar kodanka!
Abinci mai gina jiki yana ba da gagarumin nauyi ga dukan jiki, kuma idan kana da wasu cututtuka na yau da kullum, musamman ma wadanda ke haɗe da kodan, yana da kyau a ga likita kafin ya fara aiki. A hanyar, idan kuna jin daɗin dacewa, to, ku sani cewa tsarin samar da abinci mai gina jiki ya dace da 'yan wasa.
Abinci na Protein: menu
Amfanin protein (sunadarai) yana da matakan bambanta, kuma mafi mahimmanci, ba za ka ji dadi ba saboda wannan abinci. Tsarin abinci mai kimantaccen abu ya tsara abinci da aka bada shawarar don karin kumallo, abincin rana da abincin dare, amma yana yiwuwa a maye gurbin, misali, wani zaɓi don abincin rana ga wasu.
Don haka, la'akari da menu na abinci mai gina jiki na mako guda. Kwana huɗu na farko kana buƙatar biye da menu na musamman, kuma a cikin kwanaki 3 masu zuwa za ka iya zaɓar wani menu na kowace rana zuwa ga ƙaunarka.
Day Daya
- karin kumallo - kofi tare da madara mai yalwa ko shayi ba tare da sukari, shinkafa tare da squid ko shrimp, wani yanki na burodi na fata;
- karin kumallo na biyu - apple, shayi ba tare da sukari ba;
- abincin dare - salatin kayan lambu, kunne, apple;
- tsakiyar - maraice hatsi - apple, free-free yogurt;
- abincin dare - wani ɓangare na ƙananan gida cuku ko yogurt.
Day biyu
- karin kumallo - kofi tare da madara mai yalwa ko shayi ba tare da sukari ba, wani ɓangare na omelet daga sunadaran;
- karin kumallo na biyu - apple, shayi ba tare da sukari ba;
- abincin dare - 100 g na Boiled Boiled, ado na buckwheat;
- tsakiyar - maraice hatsi - apple, free-free yogurt;
- abincin abincin dare - gubar masara da wani mai gasa a cikin kaza.
Day Three
- karin kumallo - kofi tare da madara mai yalwa ko shayi ba tare da sukari, yogurt ba mai yalwa, wani yanki na burodi marar fata;
- karin kumallo na biyu - apple, shayi ba tare da sukari ba;
- abincin abincin dare - kifi mai dumi, kayan ado na kayan ado ba tare da dankali ba;
- tsakiyar - maraice hatsi - apple, free-free yogurt;
- abincin dare - nama, gasa a cikin tanda, farin kabeji.
Rana ta huɗu
- karin kumallo - kofi ko shayi ba tare da sukari, shinkafa tare da kifi ba, wani yanki na burodi na fata;
- karin kumallo na biyu - apple, shayi ba tare da sukari ba;
- abincin rana - salatin kayan lambu na kayan lambu, ƙwajin kaji;
- tsakiyar - maraice hatsi - apple, free-free yogurt;
- abincin dare - wani ɓangare na mai-kyauta gida cuku.
Kayan abincin sunadarai sun hada da ƙananan adadin ado da yankakken nama, kaji ko kifi. A hankalinka, zaka iya, ta hanyar kwatanta da menu da aka ƙayyade, ƙirƙirar kanka kyauta mai dacewa don dukan makonni 2.