Daidaitaccen ma'auni na asarar nauyi

Don asarar nauyi, yana da muhimmanci cewa menu na yau da kullum yana daidaita, ta wannan hanya ka rasa nauyi kuma kada ka cutar da jikin ka.

Ƙananan ka'idoji don kirkiro menu mai dacewa na mako:

1. Don asarar nauyi da aiki na al'ada na jiki, dole ne a sha akalla lita 2 na ruwa kowace rana.
2. Zaɓi abinci tare da yawan yawan mai.
3. Tabbatar samun karin kumallo, tun da za ku sami makamashi don dukan yini.
4. Cire mai dadi, gari da kofi daga abincinka, kazalika da abinci mai sauri, soda, kiwo da sauran kayan abincin.
5. Mafi yawan yawan adadin adadin kuzari wanda dole ne a kunshe a cikin tsarin abinci mai kyau daidai shine 1200.
6. Ku ci a kai a kai, mafi kyau duka - kowane 3 hours. Don haka ba za ku ji yunwa ba. Yana da mahimmanci a'a, amma sau nawa zaka ci.
7. Nauyin nauyin kowace jimawa bai wuce 400 g ba.
8. Abincin na karshe ya zama 3 hours kafin lokacin kwanta barci.

Samfurin daidaitaccen abincin abinci

Don karin kumallo zaka iya zaɓar:

1. Wani ƙwayar mai-mai tsada da ƙananan gurasa 2.
2. Gilashin madara mai madara da kuma croutons.
3. Gilashin madara da zuma.
4. Zabi karin kumallo na biyu:
5. Juice ba tare da sukari ba.
6. 2 kowane 'ya'yan itace.

Misalan mai yiwuwa menu na abincin rana:

1. Wani mummunan cakuda, salatin salatin da karamin ɓangaren macaroni daga alkama na nau'ikan iri.
2. Wani karamin gilashi, wani salatin wanda zai iya cika da man zaitun.
3. Gasa dankali, eggplants da tumatir a cikin tanda, yayyafa su da karamin adadin cuku.
4. Ƙananan ƙananan nama ba mai da nama ba, mai dankali, karas da wani yankin kifi.

Don abincin dare, za ka iya ci:

1. Flakes tare da madara.
2. Yogurt, 2 crumbs da 'yan kwayoyi.
3. Ƙananan naman alade, tumatir, madara mai laushi da cuku.

Zaka iya, bisa ga misali da aka yi la'akari da su, ka tsara abincinka na abinci mai kyau don nauyin hasara, don haka za ka cimma sakamakon da aka so. Yarda da kadan pampered da Sweets, amma ba fiye da 70 kcal. Don yin sauƙi a gare ka don yin menu, yi amfani da lissafi na biyun da ake bukata don kowane abinci:

1. Dandalin sunadarai ya zama 40-100 g Wannan zai iya zama nama, misali, kaza, da kifi, kifi da qwai.
2. Kamfanin carbohydrates na ƙwayar jiki ya zama 50-120 g. Alal misali, hatsi da dukan gurasar alkama.
3. Girasar daga 100 zuwa 150 g Wannan zai iya zama karas, albasa, cucumbers ko seleri.