Abincin Abinci - menu na mako

Abinci na BUCCH ya dogara ne akan canzawar sunadarin furotin da kwanakin carbohydrate, wanda ke taimakawa wajen tilasta jiki ya rabu da tsararru mai tsafta. Wannan hanyar rasa nauyi kamar abubuwa da yawa baza ku da muhimmanci don ƙuntata kanka da abinci mai gina jiki kuma ku sha wahala daga yunwa. Amfani da cin abincin shine abin da za a iya yin amfani da menu na mako guda, la'akari da ka'idodin ka'idoji da abubuwan da suka dace. Ci gaba da rasa nauyi ta hanyar wannan hanya zai iya zama har zuwa makonni huɗu.

Ka'idojin gina menu a cikin abincin

Wannan hanya ta asarar nauyi ta dogara ne akan sauyawa kwana huɗu, kuma kowane yana da manufarta. Domin kwanakin nan na farko, kana buƙatar cin abinci mai gina jiki da ke da muhimmanci ga kayan tsoka. Don tabbatar da rayuwa a matsayin tushen makamashi, jiki zai yi amfani da nakalnnym mai da glycogen. Kashegari a cikin abincin abincin abinci na BEACH ga 'yan mata shi ne carbohydrate, dalilin da ya sa ya sake cika glycogen ajiye. Godiya ga wannan, jiki bai fuskanci juriya ba kuma ya ci gaba da aiki a tsarin mulkin da ya gabata. Kwana na huɗu yana nuna cin abinci mai gina jiki da abinci na carbohydrate, wanda ya bamu damar tsara tsarin tafiyar da rayuwa. Bayan haka, kana buƙatar maimaita duk abin da farko. Wani muhimmin mahimmanci a cikin tsarin abinci na abinci shine KOYARA - baza buƙatar ka ƙuntata kanka da abinci ba, kawai ka ci gaba da zama na yau da kullum na 1200 kcal. Don samun sakamako mai kyau sosai kana buƙatar motsa jiki a kai a kai.

Lokacin yin menu, yi la'akari da cewa a kan kwanakin gina jiki yawan adadin sunadarai ya zama kilo 2 kilogram na nauyin nauyi, kuma a cikin kwanakin carbohydrate 1 kg. Game da carbohydrates, za a iya watsi da su, amma dai suna da 'ya'yan itatuwa ne kawai , kayan lambu, hatsi, hatsi da sauran abinci waɗanda suke da arziki a cikin carbohydrates masu yawa. Bari muyi la'akari da misali na menu don mako na abinci na BEACH ga 'yan mata.

Domin kwanakin gina jiki:

1. Abincin karin kumallo : wasu nau'i mai qwai mai qafafi, tumatir da shayi.
2. Abincin abincin : 150 g na cuku mai tsami ko mai gina jiki mai gina jiki.
3. Abincin rana : 100 g na Boiled Fillet da 150 g na kayan lambu stewed.
4. Abincin dare : 150 grams na kifi steamed (nama nama) da kefir.

Domin kwanakin carbohydrate:

1. Breakfast : 250 grams na oatmeal, dafa shi a cikin mai-mai madara, da kuma banana.
2. Abincin burodi : apple ko orange.
3. Abincin rana : 125 grams na kifi mai dafa, shinkafa 150 grams da miyagun tumatir, salad na cucumbers da ganye, kuma a matsayin rigakafi, amfani da mai.
4. Abincin dare : 200 g na kabeji ko tumatir salatin da 1 tbsp. kefir.

Don abinci mai gauraye:

1. Breakfast : 250 g na oatmeal (buckwheat) porridge, kamar qwai da shayi.
2. Abincin abincin : 1 tbsp. kefir da wani yanki na gurasa gurasa da cuku.
3. Abincin rana : 100 grams na Boiled Fillet da 150 grams shinkafa tare da kayan lambu.
4. Abincin dare : 150 g na gida cuku da 100 g na Boiled squid tare da kirim mai tsami.