Daidai karin kumallo don rasa nauyi

Abinci na farko shine ya kamata ya fara farawa jiki don dukan ranar da za ta zo. Duk da haka, kafin zuwan rasa nauyi, tambaya ta taso, yadda za a satura jiki tare da abubuwa masu amfani da makamashi, amma a lokaci guda kada su yarda da shigar da kima mai yawa. Ma'aikatan jin dadi sun san amsar wannan tambaya mai wuya kuma suyi shawara su bi wasu shawarwari.

Daidaita karin kumallo a kan shawarwari na masu gina jiki

Yin tunani game da abin da za a shirya don karin kumallo, la'akari da dokoki masu zuwa:

1. Abincin na farko ya kamata a cika da furotin, fiber da bitamin. Duk da yaduwar ra'ayi game da amfanin hatsi don karin kumallo, hatsi ba shine samfurin samfurin karin kumallo ba. Wani lokaci zaka iya ba da damar karin kumallo na hatsi a kan ruwa da muesli tare da yoghurt, amma yafi kyau a zabi kifi, kayan lambu, naman alade nama tare da salad, omelet, cuku, kwai kwai. Kada ka manta cewa yana halatta ka ci ba fiye da qwai uku a mako daya ba.
2. Abincin abinci mai kyau don nauyin hasara ya hada da karin kumallo, wanda zai hana carbohydrate-glucose dogara kuma ba zai bada izinin kaifi tsalle a cikin jini sugar.
3. A aikin jiki, ƙwayoyin carbohydrates masu wuya za a iya karawa da karin kumallo, wanda ke cikin hatsi masu hatsi: shinkafa shinkafa, oatmeal, buckwheat.
4. Rabin sa'a kafin karin kumallo, kana bukatar ka sha gilashin ruwa mai tsabta don shirya jiki don abinci.

Zaɓuɓɓukan karin kumallo da abinci mai kyau

1. Gishiri mai ruwan 'ya'yan itace . Ana iya yin shi daga berries, 'ya'yan itatuwa, halves na banana da rabin gilashin yogurt nonweetened.
2. Omelette tare da namomin kaza . Yana buƙatar guda gwaiduwa, sunadarai biyu, 3-4 namomin kaza ko wasu namomin kaza, ganye ko alayyafo. Bugu da ƙari, za ka iya yin ƙananan rabon kayan lambu, kayan ado da kayan lambu.
3. Sulu mai yayyafa . Don karin kumallo, zaka iya tafasa kamar qwai. Lokaci na dafa abinci bai wuce minti 5 ba don ci gaba da abubuwa masu amfani da gwaiduwa. A wannan Duk wani 'ya'yan itacen citrus ya kamata a kara da shi ga abincin abinci.
4. Cottage cuku . Wani ɓangare na cakuda cakula mai yalwa tare da karamin adadin zuma da 'ya'yan itace shine karin kumallo na daidai ga mace wanda ke son rasa nauyi.
5. Kifi tare da kayan lambu . Kayan kifi (kifi, perm, salmon, burbushi, polle) tare da kayan lambu da kayan lambu zai satura jiki tare da kayan abinci da safe.
6. Fillet tare da kayan lambu . Kyakkyawan lafiya, karin kumallo mai kyau zai iya kunshi wani kaji mai kaza dafa da kayan lambu. Daga kayan lambu shi ne mafi alhẽri ya dauki zucchini, eggplant da kuma kamar tumatir.