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Raba wannan

Abincin kankana

Yarinyar da ke son rage kiba tana bin abincin kankana mai dadi

Tun lokacin yaro, kowa ya san game da juiciness da dandano mai ban sha'awa na mafi girma Berry - kankana. Mutane da yawa suna jiran duk lokacin rani lokacin da za su iya ɗanɗano yanki na ɗanɗano mai sanyi. A lokacin kakar, kankana ya zama ruwan dare kuma yana araha ga kowane kasafin kuɗi, don haka wannan Berry ya zama manufa don abinci mai gina jiki.

Abincin kankana ya samu karbuwa saboda ingancinsa da zakinsa babu shakka, domin ba sau da yawa ake ba ka damar cin abinci mai dadi yayin shirin rage kiba.

Asalin abincin kankana, fasali da manyan fa'idodi

Lokacin rani yana kusa da kusurwa, wanda ke nufin lokaci ya yi da za a gudanar da cikakken tsaftace jiki kuma da sauri rasa nauyi. Kankana mai daɗi da ɗanɗano yana ɗaure kuma yana cirewa daga jiki yawan adadin gubobi masu cutarwa, gishirin ƙarfe mai nauyi, gubobi, radicals, samfuran rayuwa, da ƙari mai yawa. Abin sha'awa shine, rashin lafiyar kankana yana da wuya sosai, yayin da alamun gastronomic (dandano, launi, ƙanshi, abun cikin kalori) ya kasance mai girma. Haka ne, ɗari grams na ɓangaren litattafan almara na Berry ya ƙunshi kawai 35-40 kcal, wanda shine ƙananan ƙananan samfurin. Bugu da kari, kashi 90% na yawan kankana ruwa ne mai lafiya mai dauke da bitamin, ma'adanai da abubuwan ganowa. To, maƙasudin ƙarshe na dacewa da abinci na kankana shine saurin narkewa da fitar da shi daga jiki akai-akai. Sabili da haka, jiki zai fara kashe makamashi daga ƙwayoyin mai a kan ci gaba da aiki mai mahimmanci, inganta asarar nauyi.

Masana sun ce albarkacin zaƙi da kuma yawan fiber na shuka, ana jure abincin kankana cikin sauƙi ba tare da rage jin yunwa ba. Wannan yana ba ku damar zama a kan shi har tsawon kwanaki 7, a lokacin da kimanin kilogiram 3-4 na nauyin nauyi ya ɓace (ko da yake, yawanci saboda kawar da ruwa mai yawa da gubobi daga jiki).

Ta yaya da kuma lokacin da za a tsaya ga abinci? Da farko, an ɗaure ku zuwa lokacin cin abinci - Agusta-Satumba, lokacin da berries na lokaci-lokaci ba tare da nitrates da magungunan kashe qwari ba. A lokacin lokacin cin abinci na kankana, likitoci sun ba ku shawarar yin hutu, tunda tasirin diuretic na Berry yana tilasta ku ziyarci ɗakin mata sau da yawa, wanda bai dace da mai aiki ba (musamman lokacin tafiya). Har ila yau, a wannan lokacin yana da kyau a rage yawan damuwa na jiki da na tunani. Kuna iya sha'awar tafiya cikin iska mai kyau, yoga ko motsa jiki na numfashi, amma sauran lokacin ya fi kyau ciyarwa a cikin yanayin hutu mara kyau.

Yana da matukar muhimmanci a zabi kankana da ya dace da abincin ku. Don bincika berries don kasancewar magungunan kashe qwari da nitrates, yakamata ku sanya yanki na ɓangaren litattafan kankana a cikin ruwa mara kyau. Idan a cikin minti 10-15 an rarraba ɓangaren litattafan almara a saman ruwan, yana nufin cewa ana iya ƙara nitrates a ciki. Kankana ya kamata ya rike siffarsa. Kuma kar ka manta game da mafi kyau duka nauyi na Berry - game da 6-8 kg. Idan kankana ta yi nauyi, to ba za ta yi dadi sosai ba, idan kuma ta yi nauyi, to ta yiwu ’ya’yan itacen sun cika da abubuwa da aka gyara. Amma ga kwasfa, ya kamata ya zama mai yawa kuma kada ya bar kullun. Idan kun gudu da farcen yatsa akan sa, babban siraran saman kawai ya kamata ya bare kadan. Sautin kankana kuma na iya nuna ingancin berries. Idan ka mari shi, ya kamata ka ji sautin ringi da rawar jiki. Sautin mara nauyi yana nuna ƙarancin inganci. Don adana abubuwa masu amfani da sabo na Berry, adana shi a yanka a sassa da yawa a cikin firiji, bayan kunsa shi a cikin fim din abinci.

Tsawon lokacin cin abinci, a matsayin mai mulkin, bai wuce kwanaki 10 ba, kuma ana iya maimaita hanya bayan wata daya, yayin da lokacin "kararmashin" ya kasance har yanzu.

Amfanin kankana:

  1. Fiber, wanda ke ƙunshe da yawa a cikin 'ya'yan itace masu ɗanɗano, yana taimakawa ɗaure da cire duk wani abu mai cutarwa daga jiki, gami da wuce gona da iri, yana kawar da nama daga kumburi da haɓaka asarar nauyi.
  2. Kwayoyin fata kuma ana wanke su daga guba da gishiri, wanda ke taimakawa sabunta epidermis, yana ba shi lafiya da sabon salo. Irin wannan tsari yana faruwa da gashi da kusoshi saboda abun ciki na isasshen calcium da potassium a cikin ɓangaren litattafan almara.
  3. Kankana yana haifar da sakamako na diuretic, wanda ke inganta tsaftataccen tsaftace koda, diuretic da jiki a cikin tsari mai mahimmanci. Wannan kuma ya sa Berry ya zama kyakkyawan bangaren antipyretic.
  4. Kankana yana taimakawa a hankali tsaftace hanta daga gubobi.
  5. Yana taimakawa daidaita matakan cholesterol na jini.
  6. Narkewa da peristalsis yana inganta. Kankana na taimakawa wajen hana maƙarƙashiya da sauran matsalolin hanji.
  7. Folic acid yana da tasiri mai kyau akan adadin kuzari kuma yana taimakawa a farkon matakan ciki da lokacin shayarwa.
  8. Kankana yana dauke da isassun sinadarin karfe, wanda hakan ya sa ta zama muhimmin abinci ga karancin jini. Magnesium a cikin Berry yana daidaita aikin koda.
  9. Hakanan 'ya'yan kankana sun dace da abinci mai gina jiki - magani ne na dabi'a akan ƙwayoyin cuta a cikin jiki.

Babban fa'idodin abincin kankana:

  • A lokacin kakar, babban kayan aiki yana samuwa a kowane lokaci kuma ga kowane kasafin kuɗi;
  • 'Ya'yan itãcen marmari ne mai dadi, dadi da kuma cikakke, don haka ba za ku ji yunwa sosai ba ko so ku karya abincin ku;
  • An rage nauyi a matsakaici, yayin da jiki ke tsaftacewa sosai daga abubuwa masu cutarwa da ruwa mai yawa;
  • Abincin yana da tasiri - a cikin mako guda "kan kankana" kuna rasa kimanin 3-4 karin kilo, dangane da nauyin farko, salon rayuwa da halaye na jikin mutum;
  • Metabolism yana haɓaka zuwa matakin da ake buƙata;
  • Jiki yana amfani da cin abinci kaɗan, ƙarar ciki yana raguwa, wanda zai ba ku damar yin rikodin sakamakon abincin na dogon lokaci;
  • Yanayin fata, gashi, farce, da launin fata yana inganta.

Menu da zaɓuɓɓuka don abincin kankana

Akwai zaɓuɓɓuka da yawa don abincin kankana. Wasu suna ba da shawarar cin abincin kankana kawai, amma wasu suna da rikitarwa kuma suna ba ku damar tsoma menu tare da sauran samfuran lafiya. Daga cikin su, ba shakka, akwai ƙananan kiwo da samfuran madara fermented, ruwa mai lafiya (koren shayi, decoction na ganye, ruwan 'ya'yan itace da aka matse, smoothies, abubuwan sha na 'ya'yan itace, nectars, ruwa mara kyau ba tare da iskar gas da gishiri ba), hatsi mai tururi (buckwheat, launin ruwan kasa). shinkafa, oatmeal), qwai kaza , nama maras kyau, kifi, abincin teku da kaji, da kayan lambu da 'ya'yan itatuwa.

Ba tare da la'akari da abincin da aka zaɓa ba, abubuwan da ke gaba kada su kasance a cikin menu:

  • Abincin yaji da mai mai, soyayyen mai da gasa;
  • Sausages, kyafaffen nama, tsiran alade;
  • kayayyakin gishiri (brines, marinades, abincin gwangwani);
  • Nama mai kitse da kifi, nama;
  • abinci mai sitaci (dankali, wasu kayan lambu);
  • Kayayyakin burodin alkama, taliya, irin kek;
  • Sweets, desserts, jams, kayan zaki;
  • Dabbobi da kayan lambu mai, kirim mai tsami, riguna, miya, margarine, gurasar burodi, shimfidawa, mayonnaise;
  • Abubuwan da aka gama da su, abincin da aka shirya a cikin nau'in foda, kayan ciye-ciye na masana'antu (kwakwalwa, crackers), abinci mai sauri daban-daban (fries, burgers);
  • Gishiri da sukari a cikin tsattsarkan nau'in su, sauran kayan abinci, ban da kayan yaji da kayan yaji (ba tare da gishiri ba);
  • Abubuwa masu cutarwa (makamashi da abubuwan sha masu ɗauke da kafeyin, kofi da sandunan cakulan, ruwan 'ya'yan itace da aka tattara, abubuwan sha);
  • Kayayyakin taba.

Bari mu ci gaba kai tsaye zuwa nau'ikan zaɓuɓɓukan abinci na kankana.

Abincin kankana na tsawon kwanaki 1-3

Zaɓin mafi inganci kuma sananne, wanda kuma aka sani da wani suna: "kwanakin azumin kankana. "Rage nauyi yayin cin abinci na mono shine kusan kilogiram 1 a kowace rana, wanda ke da matukar muni ga jiki. Wannan zaɓin ya dace da saurin asarar nauyi kafin wani muhimmin al'amari ko tafiya zuwa teku, amma ba'a ba da shawarar tsayawa da shi fiye da kwanaki 3 ba. Menu a lokacin cin abinci ya ƙunshi ɓangaren litattafan almara, koren shayi, infusions na ganye da ruwa mai laushi ba tare da gas ko gishiri ba. Ana ƙididdige ƙarar ɓangaren litattafan almara da aka yi la'akari da nauyin mutum (raba nauyin jiki a cikin kg ta 10 kuma adadin da zai haifar zai nuna adadin kilogiram na berries da aka yarda kowace rana).

Dole ne ku kasance cikin shiri cewa cin abinci na mono yana da wahalar jurewa, yana jin yunwa da rashin daidaituwa, don haka yana da kyau a ɗauki abubuwan haɓakar ilimin halitta da rukunin bitamin-ma'adinai.

Kuna iya ci gaba da cin abinci na kwanaki 3 a karon farko, sannan ku ciyar da kankana a kai a kai sau 1 a mako.

Hadadden abincin kankana na tsawon kwanaki 5

Mafi kyawun zaɓi wanda ke ba ku damar rasa kusan kilogiram 2 ba tare da cutar da lafiyar ku ba kuma ba tare da zafin yunwa ba. Abincin ya ƙunshi kayan ciye-ciye 4 cikakke, kuma na ƙarshe ya kamata a sha sa'o'i 2-3 kafin lokacin kwanta barci. Tsarin sha ya kamata ya ƙunshi akalla lita 2 na ruwa mai lafiya kowace rana.

Misalin menu na abinci na kankana na rana:

  • Muna da karin kumallo tare da wani kaso mai tsoka na 5% cuku cuku cuku ba tare da sukari da kirim mai tsami ba. Muna wanke karin kumallo tare da wake na kofi na halitta ko koren shayi tare da yanki na lemun tsami. Haka kuma an hada da famfon kankana guda daya.
  • Don abincin rana muna shirya abincin gefen porridge - kimanin 250 g na buckwheat ko launin ruwan kasa shinkafa maras kyau. Muna cin kilogiram 1 na ƙwayar kankana.
  • Don abincin rana, za mu iya sake yin abun ciye-ciye a kan cuku mai ƙarancin mai ko gasasshen hatsi gabaɗaya tare da yanki na cuku mai wuya. Hakanan ana hada kilo guda na kankana.
  • Don abincin dare muna dafa shinkafa launin ruwan kasa. Muna cin kilogiram na ɓangaren litattafan almara.
  • Sa'o'i 2 kafin kwanciya barci za mu iya ba wa kanmu wani kilogiram 1 na ɓangaren litattafan almara.

Idan kun gaji da ɓangaren litattafan almara, za ku iya yin ruwan 'ya'yan itace daga berries kuma ku maye gurbin wasu kayan ciye-ciye na " kankana" da shi.

Hadadden abincin kankana na mako guda

Zaɓin mafi kyau da taushi wanda zai taimaka muku kawar da kilogiram 3 na nauyi mai nauyi tare da menu mai lafiya da daɗi. Abincin ya ƙunshi cikakken abinci guda 3, kuma muna ƙoƙarin ɗaukar na ƙarshe sa'o'i biyu kafin lokacin kwanta barci. Tasirin diuretic na Berry zai hana ku yin barci kawai idan kun ci kankana da dare.

Misalin menu na kwana 1:

  • Abincin karin kumallo ya haɗa da wani yanki na cuku mai ƙarancin mai, 1 dafaffen kwai na kaza, dukan hatsin hatsi tare da ruwa daga hatsi masu lafiya (shinkafar daji, buckwheat, oatmeal);
  • Muna cin abincin rana tare da sunadaran, alal misali, dafaffen fillet na kaza ko naman maraƙi. Muna kuma shirya salatin kayan lambu mai haske tare da ganye, wanda za'a iya haɗa shi da man zaitun da ruwan 'ya'yan lemun tsami.
  • Abincin dare ya ƙunshi kilogiram 2-3 na ɓangaren litattafan almara.

Yadda ake fita cin kankana

Ya kamata ku fita daga wannan abincin, kamar kowane, cikin hikima, a hankali da hankali. A matsayinka na mai mulki, tsawon lokacin janyewa daga 5 zuwa kwanaki 10, dangane da tsawon lokacin cin abinci. Da farko, muna gabatar da jinkirin carbohydrates a cikin menu (dukkan gurasar hatsi, hatsi, kayan lambu, 'ya'yan itatuwa, berries), sunadaran (nama maras kyau, nama, kifi, abincin teku, kiwo da samfuran madara mai fermented), da kuma mai lafiya (tsaba). , kwayoyi, zaitun ko flaxseed). Har ila yau, muna ci gaba da cin kankana a cikin nauyin kilo 2 a kowace rana har zuwa karshen kakar wasa. Kar ku manta game da shan abincin ku don kula da lafiyar lafiya.

Lokacin barin abinci, ƙara matsakaicin motsa jiki zuwa ingantaccen abinci mai gina jiki - iyo, gudu, tafiya, yoga, Pilates, rawa, wasan motsa jiki, motsa jiki na numfashi.

Yoghurt na gida, salatin 'ya'yan itace tare da miya na madara mai haifuwa, girgizar ayaba-protein, ma'auni mai laushi, marshmallows, busassun 'ya'yan itace, marmalade, da busassun kukis na hatsi gabaɗaya za su kasance masu amfani a matsayin kayan zaki yayin barin abinci.

Misalin menu don barin abincin kankana:

  • Muna yin karin kumallo tare da shinkafa shinkafa tare da madara, dafaffen kwai 1, gasasshen hatsi tare da gishiri mai sauƙi.
  • Abun ciye-ciye - pear ko apple, ruwan 'ya'yan itace citrus.
  • Don abincin rana muna shirya miya kayan lambu tare da guda na kaza, salatin Girkanci da wani yanki na stewed naman sa a cikin kirim mai tsami mai ƙananan (kimanin 100 g).
  • Abun ciye-ciye - kamar cheesecakes ko cuku gida tare da berries.
  • Abincin dare yakan ƙunshi kilogiram 2 na kankana. Bugu da ƙari, za ku iya cin dafaffen kwai 1 ko yanki na cakulan duhu mai duhu.

Rashin hasara na abincin kankana da contraindications

Abin takaici, irin wannan abinci mai dadi da ban sha'awa ba zai iya zama gaba daya ba tare da lahani ba. Wadanda ke rage kiba sun lura da rashin amfanin abincin kankana:

  1. Kasancewar sakamako masu illa a cikin nau'i na flatulence, rashin lafiyar stool, kumburi, rashin jin daɗi a cikin kodan da hanta. A lokacin cin abinci guda ɗaya, ana lura da ciwon kai, tashin zuciya, rauni, rashin ƙarfi, rashin jin daɗi, rashin tausayi, da jin tsoro.
  2. Kasancewar babban adadin contraindications.
  3. Abincin yana da yanayi na yanayi, tunda zaku iya jin daɗin kankana na halitta bai wuce watanni 1. 5 ba.
  4. Jiki ba ya samun isasshen furotin, wanda zai iya yin mummunan tasiri ga wasan motsa jiki kuma ya haifar da asarar tsoka.
  5. Wajibi ne a dauki abubuwan kariyar halittu da hadadden bitamin-ma'adinai.
  6. Rage nauyi yana faruwa ne musamman saboda cire ruwa mai yawa daga jiki, don haka a ƙarshen karatun, kilogiram ɗin da aka rasa na iya dawowa.
  7. Abincin kankana a cikin irin wannan adadin da sauri ya zama mai ban sha'awa, don haka yiwuwar raguwa yana ƙaruwa.

Abincin, kamar yadda aka ambata a sama, yana da isasshen contraindications. An haramta cin abinci a lokuta da yawa:

  • cututtuka na koda na yau da kullum (dutse, pyelonephritis da sauransu), da tsarin excretory da genitourinary;
  • Cututtuka na gastrointestinal tract, irin su ulcers, gastritis, colitis, ƙara yawan acidity na ciki, pancreatitis;
  • Kasancewar rashin lafiyan halayen ga manyan abubuwan abinci, musamman ga kankana;
  • Ƙarshen watanni na ciki, da kuma ƙuntatawa akan lokacin lactation;
  • Tsofaffi, kuruciya da samartaka;
  • Cututtuka na tsarin endocrine;
  • Kasancewar ciwon sukari mellitus a kowane mataki;
  • Halin jiki na riƙe ruwa;
  • Cutar cututtuka.