"Asarar hasara, motsa jiki da ciwon sukari mai cike da ciwon sukari a duk gaba ," in ji Osama Hamdi, MD, masanin harkokin likita na asibiti a asibitin Boston, wanda ke haɗar da Makarantar Makarantar Harvard. Dr. Hamdi ya gabatar da wannan hujja don tabbatar da cewa kwararru na Harvard School of Health a cikin Jama'a ya tabbatar da cewa salon lafiya mai kyau da ke da kyau zai iya hana kashi 90 cikin dari na masu ciwon sukari 2. Babban abu shi ne yin aiki kafin likita ya yi rahoton cewa kana cikin matsala.
Don taimaka maka yin wannan, za mu gabatar da kai ga manyan hanyoyin dabarun shirin rigakafin ciwon sukari; kafin ku shirya makonni hudu don "gyare-gyare na jiki" da kuma abincin mai gina jiki-nau'in hasara mai nauyi.
Bugu da ƙari, gaskiyar cewa qwai ne mai kyau tushen furotin, suna dauke da niacin, wanda ke inganta ƙaddamarwa, ƙwaƙwalwar ajiya da kuma kwakwalwar aiki a general. Dokta Hamdiy ya lissafa yaduwar abincinsa a cikin hanyar da marasa lafiyar basuyi amfani da karin bitamin a cikin hanyar rasa nauyi. Duk da haka, kar ka manta game da aikin jiki! Ya kamata su zama haske, amma, duk da haka, kiyaye jiki din. Kyakkyawan cardio - saurin gudu, iyo, "ƙoshin wuta" dakin gymnastic.
Yanzu game da sauran masu halartar "fasalin": daga 'ya'yan itatuwa ba za ku iya cin ayaba, inabi, mango ba, kwanakin da fig.
Week 1. Mun matsa!
Manufarku: aikin jiki na rabin sa'a (tafiya, motsa jiki, yin iyo ko motsa jiki na gida) tare da ƙarin aiki na jiki - ɗaga kayan nauyi, ƙaddamarwa - wanda kuka fi so.
Menu na farkon mako
Breakfasts:
- 2 qwai masu qwai, rabin orange (gurasa).
Zaɓuɓɓukan abincin rana:
- Duk wani 'ya'yan itace, sai dai bango, inabi, mango, kwanakin, Figs. Yawancin ba shi da iyaka;
- kaza, dafa shi ba tare da fata;
- abin yabo, tumatir da fararen cuku tare da mafi yawan abincin mai ciki wanda za ka samu kawai.
Abincin dare:
- 2 qwai mai qwai, orange ko karan, letas ganye (wanda zaka iya kara cucumbers, tumatir, karas da barkono);
- nama mai gurasa (ƙananan ƙananan abu);
- soyayyen kayan lambu ko kifi, letas, kazamar (orange);
- Boiled kayan lambu (zabi daga wadannan: zucchini, eggplant, zucchini, wake, karas, kore Peas).
Week 2. Dauke abinci
Gwada cike rabin farantinka tare da kayan lambu (amma kada ka kara man shanu, sauya ko gurasa a gare su). Ku ci kashi ɗaya cikin hudu na yawan nama. Ƙara wake, qwai, tofu cikin abincin ku.
Jira minti 20 bayan cin abinci. Wannan shi ne mafi yawa ga kwakwalwa don samun siginar saturation. Kuma kawai bayan minti 20 ya karya za ku iya cin abincin karin, idan ya cancanta.
Taron mako na biyu
Breakfasts kasance ɗaya.
Don abincin rana, za a kara sabon zaɓuɓɓuka:
- nama da cucumbers.
- 2 qwai mai qwai, mai cin nama mai laushi mai tsami da kayan lambu.
- tumatir, nama mai laushi, rasur (orange).
Abincin dare:
- Litinin - Laraba: kamar 'ya'yan qwai masu qwai, 1 ganyayyaki ko orange;
- Jumma'a-Jumma'a: kamar 'ya'yan qwai qwai.
- Asabar: salatin 'ya'yan itace (abun da ke ciki: mandarin, orange, apple, peach da melon);
- Lahadi: duk wani zaɓi na abincin rana, wanda kuka fi so.
Week 3. Hello Fiber!
Dukan hatsi, 'ya'yan itatuwa, kayan lambu da wasu kayan abinci mai fiber na kare ku daga ciwon sukari ta cika ciwon ciki kuma a lokaci guda bazai cika jiki tare da adadin kuzari, rage jinkirin karuwa a cikin matakan jini bayan cin abinci, da kuma samar da abinci kamar magnesium da chromium. Shawarwari don nan gaba: amfani da kayan lambu guda biyu da 'ya'yan itatuwa tare da kowane abinci.
Menu na mako na uku
- Litinin: a kowane lokaci da kowane irin 'ya'yan itace (wadanda aka rubuta a farkon labarin).
- Talata: a kowane lokaci da kuma kowane nau'in kayan lambu (ga sati 1, abincin abincin dare).
- Laraba: a kowane lokaci kuma a cikin kowane abu, 'ya'yan itatuwa da kayan lambu.
- Alhamis: Shrimp (madadin shine kifi) da kayan lambu.
- Jumma'a: cin nama nama (sai dai rago) ko kaza.
- Asabar: Litinin Litinin.
- Lahadi: Menu na Talata.
Week 4. Ƙuntata ƙwayoyin cuta
Kamar yadda ka sani, fats daban-daban: "mai kyau" (poly- da monounsaturated) da kuma "mummunar" (cikakke). Makasudin ku shine rage yawan adadin mai mai yawa zuwa kasa da kashi 7 cikin dari na adadin adadin kuzari (kimanin kimanin 14 grams kowace rana da ƙasa a kan cin abinci na adadi na 2,000) da kuma cin '' '' mai kyau 'a cikin adadi mai yawa.
Shawarwari don nan gaba, bayan karshen cin abinci: ci abinci a tsakanin abinci. Su ne tushen "fatalwa" mai cin gashin kansa. Haɗuwa da ɗan ƙaramin kwayoyi (ba fiye da 1/4 kofin) tare da sliced raw kayan lambu zai taimake ka ka gamsar da yunwa qualitatively kuma a amince.
Hanya na mako huɗu
An ba da samfurori na samfurori don dukan yini. Zaku iya ci a kowane lokaci, amma abun da yawa da yawa baza a canza ba.
Litinin:
- 4 yanka na soyayyen nama ko nama (ko 1/4 na kaza burodi);
- 3 tumatir da 4 cucumbers;
- wani tuna na tuna ba tare da man fetur ba ko kifi (200 g);
- 1 gishiri;
- 'ya'yan itace (orange).
Talata:
- 2 nau'i na nama mai laushi (nauyi - ba fiye da 1/5 kg);
- 3 tumatir da 4 cucumbers;
- 1 gishiri;
- 1 pear (zaɓuɓɓuka: apple, orange, yanki na kankana ko guna).
Laraba:
- 1 tbsp. l. Cuku ko cakuda biyu tare da ƙananan abun ciki;
- kayan lambu mai kwari (200 g);
- 2 tumatir da 2 cucumbers;
- 1 gishiri;
- 'ya'yan itace (orange).
Alhamis:
- rabin kaza ko kaza;
- 2 tumatir da 2 cucumbers;
- 1 gishiri;
- 'ya'yan itace (orange).
Jumma'a:
- wani nau'i na qwai qwai;
- 3 tumatir da bunch of letas ganye;
- 'ya'yan itace (orange).
Asabar:
- 2 ƙwallan kaza;
- brynza (125 g) ko 1/8 kilogiram na cuku gida;
- 1 gishiri;
- 2 tumatir, 2 cucumbers da yogurt;
- 'ya'yan itace (orange).
Lahadi:
- 1 tbsp. l. gida cuku;
- 1 tuna bankin (tabbatar da zabi wanda ba tare da man fetur ba);
- 2 tumatir da 2 cucumbers;
- kayan lambu mai kwari (200 g);
- 1 gishiri;
- 1 asiri ko orange.