Tebur mai cin abinci 9 - menu na mako

Aikin abinci na kayan abinci mai lamba 9 an wajabta ga ciwon sukari mai sauƙi da matsakaici. Babban manufarsa ita ce ta daidaita tsarin tafiyar matakai, amma wannan shi ne saboda raguwa a cikin abincin carbohydrate. Yin amfani da irin wannan abinci, zaka iya normalize sugar jini, rage cholesterol , matsa lamba da kuma kawar da m.

Menu don mako mai cin abinci mai lamba 9

Masana sun yarda da cin abinci su ci gaba, amma mafi mahimmanci, la'akari da ka'idodi da ka'idojin wannan fasaha:

1. Abincin abinci № 9 shi ne moderately low-kalori da kuma kowace rana an yarda ya ci daga 1900 zuwa 2300 kcal. An samu wannan darajar ta hanyar watsi da sauƙi mai sauƙin carbohydrates da ƙwayoyin dabba. BJU na rana kamar wannan: sunadarai - 100 g, fats - 80 g da carbohydrates - 300 g Wani kuma ya rage iyakar gishiri. Wata rana ya sha kimanin lita 1.5 na ruwa.
2. A cikin abincin abincin abinci, lambar launi 9 kada ta haɗa da abincin da ke biyewa: Sweets, pastries, kayan mai-mai-miki da kuma broths, shinkafa, taliya, tsiran alade, da kayan abinci, da kayan abinci mai ƙanshi. Karyatawa ya zama dole daga 'ya'yan itatuwa mai dadi, giya da ƙananan abin sha, da kuma daga salted da kifi mai kyau, kiwo, abinci gwangwani da caviar.
3. Yana da muhimmanci a shirya abinci daidai, bada fifiko ga yin burodi, dawakai da motsawa. An haramta frying.
4. Ana yarda da kayan cin abinci, amma ya kamata a dafa shi daga abinci mai lafiya, kuma a matsayin mai zaki ya yi amfani da ɗan zuma ko sugar .
5. Tsayar da menu don mako na layin abinci mai lamba 9, a lura cewa baya ga abinci mai mahimmanci, dole ne ka haɗa da karin abincin ƙaura biyu. Yana da mahimmanci cewa rabo su ne ƙananan.
6. Zai fi kyauta don ba da fifiko ga samfurori da suka ƙunshi nau'i-nau'i masu yawa, na fiber na abinci da kayan lipotropic.

Misalan matakan abinci na menu 9th

Lambar zaɓi 1:

• safiya : wani ƙuƙwarar launi;
• abun ciye-ciye : kamar 'ya'yan apples;
• abincin dare : wani ɓangare na kifi kifi, buckwheat na buckwheat da kuma adadin goulash;
• abun ciye-ciye ;
• abincin abincin dare : salatin kayan lambu da kuma wasu cutlets.

Lambar zaɓi 2:

• safiya : wani ɓangare na cuku gida, ƙananan kudan zuma cuku da kofi;
• abun ciye-ciye : gilashin madara;
• abincin rana : wani abinci na kayan lambu, wani nama mai nama tare da madara miya da jelly;
• bayani : apple;
• Abincin dare : kifi gasa da madara miya, kabeji schnitzel da shayi. Kafin ka kwanta, za ka iya sha kefir.