Lokacin ƙirƙirar menu mafi kyau duka, yana da daraja la'akari da cewa asarar kilogiram 7 a cikin mako guda yana yiwuwa. Zai fi dacewa don gina ingantaccen tsarin abinci mai gina jiki na wata ɗaya don rasa kilo ba tare da lalata lafiyar ku ba kuma ba tare da saƙar fata ba.
Wajibi ne a hada abinci tare da motsa jiki don ƙarfafa fata kuma ya rasa waɗanda aka ƙi karin fam. Dangane da hanyar Indiya, ta amfani da ganye daban-daban da decoctions don asarar nauyi, yana yiwuwa a rasa kilogiram 7 a cikin kwanaki 7. Hakanan zaka iya amfani da abincin ruwa, wanda aka ba da izinin shan ruwa kawai tare da lemun tsami na kwanaki da yawa don rage kiba. Duk da haka, wannan abincin ya dace da mutane masu lafiya ba tare da cututtuka masu tsanani ba.
Abincin ruwa
Abincin kwana 7 yana ba da damar rasa kilo 7 a cikin mako guda. Wannan hanyar Amurka tana ba ku damar rasa nauyi da sauri.
Duk kwanakin da aka kashe akan abinci ya kamata a dogara da menu mai zuwa:
- Karin kumallo na farko - gilashin ruwan dumi tare da lemun tsami;
- karin kumallo na biyu - oatmeal tare da ruwa ba tare da sukari ba;
- Abincin rana - broth kaza;
- Abincin dare - sabo ne seleri (miyan seleri) ko gilashin ruwa tare da lemun tsami.
Duk kwanakin da za a rasa nauyi ya kamata ku sha har zuwa lita 3 na ruwa a kowace rana, tun da abinci mai gina jiki na ruwa yana kawar da duk wani sharar gida da gubobi daga jiki, don haka tsaftace jiki.
Ga mutanen da ke fama da cutar koda, abincin ruwa don asarar nauyi yana contraindicated.
Abincin Kefir na mako guda
Ana ɗaukar abincin kefir ɗaya daga cikin mafi fa'ida ga jiki gabaɗaya da kuma ga jikin ɗan adam. amma mafi mahimmanci, yana taimaka maka rasa nauyi mai yawa. Abincin da ya dogara da abin sha mai ƙyalƙyali yana taimakawa ƙarfafa tsarin garkuwar jiki da sauƙi daidaita jiki, don haka ya dusashe jin yunwa. Tare da kefir zaka iya rasa nauyi a rage 5-7 kg a cikin kwanaki 5.
Menu na abinci na Kefir:
- Litinin. Lita na kefir da 2 gasa dankali. Ba a ba da shawarar shan wasu ruwaye yayin cin abinci na kefir ba. Ruwan ma'adinai mai tsabta ba tare da gas ba shine banda;
- Talata. Lita na kefir da 200 grams na samfurin curd mai ƙananan mai;
- Laraba. Lita na kefir da gasa apples;
- Alhamis. Lita na kefir da dintsi na sabbin berries ko 'ya'yan itatuwa bisa ga kakar;
- Juma'a. Lita na kefir da 'ya'yan itace;
- Asabar rana ce ta ruwa, za ku iya shan ruwan ma'adinai kawai, amma ba tare da iskar gas ba;
- Lahadi - 'ya'yan itatuwa da kefir.
Bayan kammala kwanakin ku akan abinci, bai kamata ku jefa kanku akan abinci ba; kuna buƙatar shigar da abincin ku cikin kwanciyar hankali, kuma yana da kyau a ɗauka azaman tushen tsarin ingantaccen abinci mai gina jiki don kiyaye sakamako.
Abincin bazara don kwanaki 7
Kuna iya rasa nauyi daga 4 zuwa 7 kg a cikin kwanaki 7 ta bin hanyar tushen ruwa. Mahimmancin wannan fasaha shine cinye kayan lambu da 'ya'yan itatuwa, da kuma kayan lambu mai tsabta da broths.
Kimanin menu don abinci mai gina jiki na bazara:
Litinin
- Breakfast - kowane kayan lambu mai tururi - bishiyar asparagus ko beets, ba tare da ƙara gishiri ko kayan yaji ba;
- Abincin rana - farantin kowane tasa na ruwa, zai fi dacewa broth kayan lambu;
- Abincin dare - gurasar hatsin rai da dintsi na sabo ne berries.
Talata
Ranar ruwa - shan babban adadin ruwa - har zuwa lita 2. 5 kowace rana.
Laraba
- Breakfast - sabo ne 'ya'yan itatuwa da berries;
- Abincin rana - kayan lambu puree;
- Abincin dare - salatin 'ya'yan itace mai haske, ado tare da yogurt maras nauyi.
Alhamis
Abincin ruwa - sha ruwan zuma-lemun tsami, zaka iya ƙara ginger;
Juma'a
- Breakfast - kwai mai wuya;
- Abincin rana - salatin haske tare da arugula da tumatir;
- Abincin dare - hadaddiyar ginger mai ƙona kitse bisa ginger.
Asabar
Ranar azumi akan kefir da gasa apples.
Lahadi
- Breakfast - 150 grams na gida cuku;
- Abincin rana - miya kayan lambu - puree;
- Abincin dare - abin sha na zuma.
Abincin abinci bisa ga hanyar Indiya
Wannan abincin yana ba ku damar rasa har zuwa kilogiram 5 tare da amfani da samfur na yau da kullun kamar shinkafa. Wannan hatsi ya ƙunshi cikakken jerin amino acid waɗanda ke da amfani sosai ga jiki. Mun raba menu zuwa 3-4 abinci.
Menu bisa ga hanyar asarar nauyi ta Indiya:
- Litinin. 200 grams na shinkafa ba tare da gishiri ba.
Rage cin abinci 7 kg a cikin kwanaki 14. Diet "Pyramid": ku ci kome da kome da kuma rasa 7 kg a cikin makonni 2
Hanya mai sauƙi don asarar nauyi "Pyramid" yana ba ku damar rasa nauyi ba tare da barin abincin da kuka fi so ba. A rage cin abinci ba ya nufin m hane-hane kuma shi ne quite m, amma a lokaci guda tasiri. A cikin kwanaki 14 yana ɗaukar daga 6 zuwa 9 kg, a kan matsakaici game da 7-8 kg. Matsakaicin sakamako shine 3 kg. A cikin kundin - har zuwa 2-4 cm daga kugu da kwatangwalo.
Wannan tsarin abinci mai gina jiki yana ba ku damar samun sakamako mai ban sha'awa a cikin ɗan gajeren lokaci, yana daidaita hawan jini kuma yana rage haɗarin haɓakar ciwon sukari, kuma yana haɓaka samuwar halayen cin abinci mai kyau.
Abincin yana ɗaukar kwanaki 14 daidai, ko makonni 2. A wannan lokacin, ya kamata ku bi ƙa'idodi sosai kuma kada ku karya tsarin yau da kullun. Wasanni za su hanzarta asarar nauyi. Yana da kyau a ba da akalla minti 30 don motsa jiki kowace rana. Wannan na iya zama tafiya cikin gaggauce na rabin sa'a, horon ƙarfi, mikewa, motsa jiki, iyo.
Dokokin abinci
Tsarin Pyramid yana ba da abinci huɗu a rana ba tare da ƙarin abubuwan ciye-ciye ba. Dole ne a yi watsi da al'adar tsinke guntuwa a kan gudu. Ya kamata ku ci abinci yayin da kuke zaune a teburin, kuna taunawa sosai. Ana bada shawara don ɗaukar kashi na ƙarshe 2-4 hours kafin lokacin kwanta barci.
Abincin calorie yau da kullun shine 1200-1400 kcal. Bayan kammala cin abinci - 1800-2000 kcal, babu ƙari. Abinci a lokacin lokacin asarar nauyi yakamata ya dogara da ka'idar dala abinci.
Pyramid abinci
Lokacin shirya abincin ku, ya kamata ku kasance da dala na abinci ya jagorance ku. Mafi kusa da tushe samfurin yana samuwa, sau da yawa ana iya haɗa shi a cikin menu. Kuna iya sha ruwa a cikin yini ba tare da hani ba. Zai fi dacewa don tururi, tafasa, gasa jita-jita kuma ƙara ƙaramin gishiri da marinades.
- Tushen dala shine kayan lambu da 'ya'yan itatuwa marasa sitaci. Ana iya haɗa su a cikin kowane abinci. Don cikakken jerin kayan lambu marasa sitaci, duba wannan labarin. Abubuwan da aka fi so su ne 'ya'yan itatuwa citrus, apples seasonal apples, pears, plums, da berries masu tsami ma suna da amfani.
- Mataki na gaba shine hadaddun carbohydrates. Ana iya haɗa su a cikin menu na yau da kullum. Hatsi, durum taliyar alkama, bran da gurasar hatsi gabaɗaya, da burodi ana ba da izinin sau 2-3 a rana.
- Na gaba - sunadaran. Ya kamata ku ci guda 1-2 daga cikinsu kowace rana. Ya kamata a ba da fifiko ga naman sa maras nauyi, naman sa, kaza, turkey, qwai, cuku, cuku mai ƙarancin mai.
- Mataki na gaba shine kitse. Mafi amfani shine mai da goro, iri, da avocado.
- A saman dala akwai carbohydrates masu sauƙi da kayan zaki. Ya kamata a ci su da wuya sosai kuma ba fiye da 75 g kowace rana ba. Zuma da busassun 'ya'yan itatuwa sun fi dacewa. Amma yana da kyau a guje wa kayan zaki da aka saya a kantin sayar da kayan abinci tare da kitse mai yawa gaba ɗaya.
Samfurin menu na kwanaki 2
Rana ta 1
- Breakfast: oatmeal tare da madara, rabi da rabi ruwa, ayaba da apple (50 g busassun hatsi), shayi
- Abun ciye-ciye: 200 g yogurt, pear
- Abincin rana: 2 cucumbers, Boiled buckwheat (40 g hatsi)
- Abincin dare: gilashin kefir, cokali na bran, apple.
Rana ta 2
- Breakfast: gero porridge tare da madara da rabi da rabin ruwa tare da kabewa da kirfa, kofi, 2 yanka na cakulan duhu.
- Abun ciye-ciye: salatin 'ya'yan itace, shayi tare da zuma
- Abincin rana: 130 g gasasshen ƙirjin kaza, 100 g wake kore, tumatir
- Abincin dare: gurasa 4, gilashin ruwan tumatir.
Contraindications, shawarwari
Abincin ya ƙunshi cinye kayan lambu masu yawa waɗanda ke ɗauke da fiber na abinci. Fiber yana da ikon kumbura a cikin hanji kuma yana taimakawa wajen tsaftace shi da kuma cire abubuwan da aka tara masu cutarwa. Da farko, fiber na iya haifar da haɓakar iskar gas, amma bayan lokaci jiki ya daidaita kuma yanayin ya dawo daidai.
Abincin Pyramid shine abinci mai lafiya tare da iyakanceccen adadin kuzari, don haka yana da 'yan contraindications. Wadannan sun hada da: ciki da kuma lactation, endocrine tsarin cuta, hormonal cuta, ciwon sukari, m da na kullum cututtuka na gastrointestinal fili. Ana ba da shawarar shawara da likita!
Rage cin abinci na kwanaki 7 ba tare da 10 kg ba. Kuma abubuwan al'ajabi suna da dokoki
Babu wanda zai iya rasa ƙarin fam tare da kalaman sihirin sihiri. Don samun sakamako mai mahimmanci dole ne ku yi aiki tuƙuru kuma ku iyakance kanku sosai. Ma'anar duk hanyoyin don rasa nauyi, wanda za'a iya haɗuwa a ƙarƙashin sunan "Rage 10 kg a cikin kwanaki 7" rage cin abinci, ya sauko zuwa matsakaicin raguwa a yawan adadin kuzari da aka cinye da bambancin abinci. Waɗannan su ne manyan samfuran 1-2 waɗanda aka gina abinci na kwanaki 7, tare da ƙaramin adadin sabbin kayan lambu ko 'ya'yan itatuwa.
Tun da irin wannan abincin yana da tsanani kuma yana haifar da damuwa mai tsanani a cikin jiki, don taimaka masa ya fi dacewa da nauyin nauyi, dole ne a bi dokoki masu zuwa:
- Gabaɗaya guje wa barasa, kofi, da baƙar shayi.
- A bi shawarwarin da aka tsara.
- Iyakance aikin jiki gwargwadon iko.
- Sha aƙalla lita 2 na ruwa kowace rana (sai dai abincin da ke sanya takunkumin ruwa).
- Barci akalla 7-8 hours a rana.
- Kula da lafiyar ku a hankali: a farkon alamar lalacewa, dakatar da abinci nan da nan!
Irin wannan asarar nauyi mai sauri da rashi na kalori mai tsawo na iya haifar da mummunar cutarwa ga jikin da ba a shirya ba. Don rage damuwa, kwana uku kafin cin abinci kuna buƙatar iyakance ko gaba ɗaya kauce wa abinci mai soyayyen da soyayyen abinci da kayan zaki. Fitar da abincin ya kamata kuma ya zama santsi - kuna buƙatar ƙara yawan adadin kuzari a hankali a cikin kwanaki 7 masu zuwa.
Muhimmanci! Kafin fara cin abinci, tabbatar da tuntubar likitan ku. Idan kuna da wasu cututtuka na yau da kullun, suna da contraindication mai mahimmanci ga kowane abincin da aka gabatar!
Rage cin abinci na kwanaki 7 - "minus 7-10 kg"
Hanyoyin abinci mai gina jiki waɗanda ke ba ku damar rasa har zuwa kilogiram 10 a cikin mako guda an tsara su don waɗanda ke da nauyin nauyin 30%. Idan kun kasance 2-3 kg gajeriyar manufa mai mahimmanci, bai kamata ku yi la'akari da wannan zaɓi don rasa nauyin jiki ba, yana da kyau a kula da kwanakin azumi.
Abincin buckwheat na kwanaki 7
Wannan abincin ya haɗu da tasiri da saurin asarar nauyi tare da iyakar amfani ga jiki. Buckwheat ya ƙunshi furotin mai yawa, wanda ke sanya shi daidai da nama dangane da ƙimar sinadirai. Bugu da ƙari, buckwheat ya ƙunshi folic acid, mai mahimmanci mai mahimmanci don ƙarfafa tasoshin jini.
Ka'idoji na asali waɗanda aka gina abinci:
- Baya ga buckwheat porridge, shayi, ruwa da kefir tare da mai abun ciki na 1. 5%, babu abin da ya kamata a cinye;
- Don hana ruwa daga riƙewa a cikin jiki, ana cin buckwheat ba tare da gishiri ba. Ana zuba shi da ruwan zãfi da kefir a cikin dare.
- Kuna iya ci kawai har zuwa 18. 00, bayan haka kuna sha kawai kefir.
- Kafin cin abinci, yakamata ku sha gilashin ruwa a zafin jiki don rage yawan abincin da kuke ci.
- Abinci: kowane sa'o'i 2 a cikin ƙananan rabo har zuwa sau 5 a rana.
- Ana cika ajiyar bitamin ta hanyar ɗaukar hadaddun bitamin.
- Don rasa nauyi yadda yakamata, kuna buƙatar motsa jiki na yau da kullun.
Menu. Ya haɗa da ƙananan porridge marasa iyaka da 1 lita na kefir. Kuna iya sha har zuwa lita 2-3 na ruwa kowace rana. Kafin ka kwanta, zaka iya sha 200 ml na kefir.
Zaɓin maganin warkewa yana ba da sakamako na warkewa da nufin tsabtace jiki. Rage nauyi ta kilogiram 4 tare da wannan zaɓi na abinci shine ƙarin kari don tsaftacewa. Ana zuba buckwheat tare da ruwan zãfi na dare, ko a cikin rana don 5-6 hours.
Baya ga buckwheat, zaku iya ƙara zuwa menu:
- Duk busasshen 'ya'yan itace banda zabibi;
- Tea, kofi ba tare da sukari ba 3-4 hours kafin lokacin kwanta barci;
- Oatmeal porridge sau 1-2 a mako;
- An narkar da zuma a cikin shayi sau 1-2 a mako;
- Kefir, yogurt;
- Tumatir da salatin kokwamba ba tare da sutura ba tare da ƙara ganye.
Misalin menu na rana:
- Breakfast - buckwheat porridge ba tare da addittu ba, 2-3 yanka cuku, 1/2 kopin cuku gida, kefir, yogurt;
- Abincin rana - salatin cucumbers da sabo ne kabeji, 150 g na kaza, steamed ko cikin ruwa;
- Abincin rana - 1/2 kofin yogurt, kowane 'ya'yan itace banda ayaba;
- Abincin dare - porridge ba tare da ƙari ba, yankakken kayan lambu.
Fa'idodi da rashin amfani
Amfanin abinci:
- Ko da ba tare da aikin jiki ba, za ku iya cimma asarar nauyi har zuwa 10 kg.
- Fiber yadda ya kamata yana wanke hanji da hanta.
- Abincin yana ƙarfafa tsarin zuciya da jijiyoyin jini, babu sakamako masu illa.
- Babu iyaka akan adadin abincin da ake ci.
Rashin amfani da abincin buckwheat:
- Iyakantaccen adadin abincin da ake sha.
- Haɗarin hawan jini yana raguwa zuwa matakai masu mahimmanci.
- Akwai haɗarin haɓakar cututtuka na yau da kullun, ciwon kai, da ƙara gajiya.
Don gyara rashin sukari, idan rashin tausayi ko rauni ya bayyana, za ku iya ƙara wasu busassun 'ya'yan itace a cikin porridge, ku ci karamin cokali na zuma. Contraindications. Contraindications sun hada da cututtuka na narkewa kamar tsarin, lactation da ciki, na zuciya da jijiyoyin jini cuta, ciwon sukari, ciki, m jiki aiki.
Rage 7 kg akan abincin furotin a cikin kwanaki 7
Abincin yana da tasiri sosai ga waɗanda suke so su rasa nauyi ba tare da motsa jiki ba. Abincin ya dogara ne akan guje wa carbohydrates, wanda ke samar da ajiyar mai. Yawan abinci mai gina jiki yana ba ku damar jin yunwa.
Ka'idodin abinci
Lokacin amfani da wannan hanyar, abinci mai gina jiki kawai ya rage a cikin abincin; lokacin da ake cinyewa akai-akai, jiki yana damuwa kuma yana amfani da ajiyar kitse don kuzari. Rage nauyi yana faruwa saboda asarar ruwa da nama mai kitse daga tsokoki.
Kayayyakin izini da aka haramta
Abincin ya ƙunshi samfuran fiye da 70 daban-daban, ga wasu daga cikinsu:
- Nama maras nauyi, nama, kaji mara fata, naman alade;
- Kifi, abincin teku;
- Qwai;
- Ƙananan kayan kiwo;
- Bran;
- Protein kayan lambu a cikin nau'in cuku na tofu;
- Soya miya, vinegar vinegar, adjika;
- Ginger, mustard;
- Gishiri;
- Lollipops marasa sukari, agar-agar.
Abincin "Magic" - rage 7 kg a cikin kwanaki 7
Abincin "Magic" yana ba da sakamako mai ban mamaki: kuna rasa kilogiram a kowace rana. Kuma ana kiran shi saboda nauyin da ya wuce kima yana narkewa a zahiri a gaban idanunmu. Tasirin yana da ƙarfi: 'yan matan da ke da siriri sun yi asarar kilogiram 6-7 a cikin mako guda, 'yan matan da ke da ƙima sun rasa kilogiram 12 ko fiye. Yawan kilogiram da aka rasa na iya bambanta dangane da shekaru da nauyi, salon rayuwa, yanayin kiwon lafiya, munanan halaye da wasu cututtuka.
Wannan abincin yana da tsauri kuma bai kamata a yi amfani da shi ta hanyar mata masu ciki da masu shayarwa ba, yara, matasa da tsofaffi, mutanen da ke da cututtuka masu tsanani da na kullum na gastrointestinal tract, zuciya da jini. Har ila yau, ba a ba da shawarar abincin ba a lokacin lokutan motsa jiki mai tsanani. Rage nauyi a kan abincin "Magic" ya kamata ya zama mai daɗi - yi haƙuri, yi amfani da abinci mai lafiya, kuma ku ji daɗin tsari da tsammanin sakamakon.
Bisa ga ka'idar aiki, abincin "Magic" yana da ƙananan-carbohydrate, sabili da haka yana buƙatar babban nauyin alhakin da horo. Idan wani mai rasa nauyi bai shirya don bin umarnin sosai ba, tasirin na iya zama mara nauyi. Ma'anar ita ce ƙayyadaddun ƙayyadaddun ƙayyadaddun samfuran da aka sani daga menu. Tushen abinci akan wannan abincin shine dafaffen ƙwai da kayan lambu.
Ba za a iya ƙara tsawon lokaci ba - ko da tare da haƙuri mai kyau, ya kamata a kiyaye shi ba fiye da kwanaki bakwai ba. Maimaita - ba a baya fiye da wata daya ba. Ya kamata ku yi watsi da ra'ayin rasa nauyi akan abincin "Magic" kuma ku ƙare shi kafin lokaci idan kun ji barci, rashin ƙarfi, rauni, ko dizziness. Yiwuwar tabarbarewar lafiya shine babban hasara. Abubuwan amfani sun haɗa da saurin asarar nauyi da ƙarancin farashi. Ana siyar da samfuran da aka ba da shawarar yin amfani da su a ko'ina kuma farashin dinari.
Dokokin abinci mai gina jiki
An haramta yawancin jita-jita a wannan lokacin. An sanya takunkumi mai tsauri akan duk samfuran masana'antu, daga soda zuwa miya da tsiran alade. An haramta cin mai, soyayye, gari da zaki, kyafaffen, gwangwani da kayan da ba a gama ba, da kowane barasa. Ana ba da shawarar ku daina shan taba. Kyakkyawan yanayi da barci mai kyau dole ne.
Jerin abincin da aka yarda yana da ƙanƙanta: qwai, cuku mai ƙarancin mai da cuku gida, kayan lambu marasa sitaci da wasu 'ya'yan itatuwa (citruses, apples). Don yin asarar nauyi da sauri da sauƙi, masu ƙirƙirar abinci suna ba da shawarar tsayawa ga menu da aka tsara. Ba a ƙarfafa yin gyare-gyare na kanku - wannan yana rage tasirin.
Menu na mako
Kowace rana kuna buƙatar cin ƙwai ƙwai 1-2 (Boiled ko mai laushi). Samfurin yana ba da jiki tare da furotin da abubuwan gina jiki masu mahimmanci. Kayan lambu suna samar da wadataccen fiber da bitamin. Fiber yana inganta aikin hanji na yau da kullun, don haka ba makawa a kowane abinci.
Ana iya cin kayan lambu danye, dafaffe ko dafawa. An haramta abinci gishiri. Abin sha: baƙar fata da koren shayi ba tare da sukari ba, ma'adinai da ruwan sha ba tare da carbon ba, compote na gida mara daɗi ko abin sha.
Abinci uku ne kawai. Ba a ba da kayan ciye-ciye ba.
Rana ta 1
- Breakfast: kowane abin sha
- Abincin rana: 2 dafaffen ƙwai, yanki na cuku maras nauyi
- Abincin dare: 200 g salatin kayan lambu (tufafi: digo na mai da ruwan 'ya'yan itace lemun tsami).
Rana ta 2
- Breakfast: kowane abin sha
- Abincin rana: 1 dafaffen kwai, 1 ƙarami apple
- Abincin dare: 1 dafaffen kwai.
Rana ta 3
- Breakfast: kowane abin sha
- Abincin rana: 1 kwai, 150 g cuku mai ƙananan mai
- Abincin dare: 200 g salatin kayan lambu (tufafi: digo na mai da ruwan 'ya'yan itace lemun tsami).
Rana ta 4
- Breakfast: kowane abin sha
- Abincin rana: 1 dafaffen kwai, 3 sabo ne plums ko prunes 6
- Abincin dare: 1 dafaffen kwai.
Rana ta 5
- Breakfast: kowane abin sha
- Abincin rana: 1 Boiled kwai, 150 g sabo ne kabeji ko karas (yankakken ko grated)
- Abincin dare: 1 dafaffen kwai.
Rana ta 6
- Breakfast: kowane abin sha
- Abincin rana: 2 dafaffen ƙwai, lemu 2 ko apples 2
- Abincin dare: gilashin ƙananan mai kefir.
Rana ta 7
- Breakfast: kowane abin sha
- Abincin rana: 1 orange, yanki na cuku maras nauyi
- Abincin dare: 2 dafaffen ƙwai.
Barin abinci
Wajibi ne a fita daga abincin lafiya don dalilai biyu. Na farko shi ne cewa ƙayyadaddun sauye-sauye zuwa abinci mai kitse da abinci mai yawa na iya haifar da rushewa a cikin sashin gastrointestinal. Abu na biyu, kilogiram ɗin da aka rasa zai iya dawowa nan da nan idan ba ku ci gaba da bin ƙa'idodin mafi sauƙi na ingantaccen abinci ba. A hankali haɓaka halayen cin abinci tare da motsa jiki na jiki zai ba ku damar kula da sabon slim ɗin ku na dogon lokaci. Ana ba da shawarar shawara da likita!
Abincin da ya fi tasiri a duniya. Kalori rage cin abinci - classic rage cin abinci
Abincin da ke ƙuntata adadin kuzari yawanci suna da ƙarancin mai. Mafi mashahuri irin wannan abincin shine na gargajiya. An yi amfani da shi fiye da shekaru 40 kuma yawancin al'ummomin kimiyya sun ba da shawarar, shi ya sa ya sami suna.
A cewar kididdigar, irin wannan abincin zai iya rage nauyin jiki ta 10 kg a cikin watanni 6 ko 10% bayan makonni 18, amma bayan shekara guda kowane mai haƙuri na 3 ya koma nauyin jikin su na baya, kuma bayan shekaru 3 - a kusan dukkanin.
Mahimmancin abincin gargajiya
Abincin gargajiya shine abincin mai-carbohydrate tare da adadin kuzari daidai da nauyin wuce gona da iri. Yawan adadin kuzari shine 1200-1500 kcal / rana. ga mata da 1500-1800 kcal / rana. ga maza. Dangane da abincin da ake ci na yanzu, ana ɗaukar ƙarancin kalori na 500 kcal / rana, yayin da aka iyakance yawan kitse na yanzu da 1/3. A cikin wannan abincin, kusan kashi 60% na makamashi yana fitowa daga carbohydrates, kusan 25% daga fats da 15% daga sunadarai.
Rashin hasara, sakamako masu illa, tasirin dogon lokaci na abincin gargajiya
Matsalar ita ce, cin abinci mai yawan carbohydrate yana haɗuwa da haɓakawa tare da samun kiba a cikin hanyar postprandial hyperglycemia da haɓakar ƙwayar insulin, tare da tarawar carbohydrates mai sauƙi kamar mai. Hakanan, rage cin abinci mai ƙuntatawa yana rage thermogenesis kuma yana ƙara ƙarfin kuzarin jiki, don haka ba su da tasiri. Abubuwan da ke haifar da ƙuntatawa abinci suna da alaƙa da psyche.
Abincin lafiya ba tare da abincin dare ba - 5 kg a cikin mako guda!
Kamar yadda zaku iya tsammani, abinci na gaba yana dogara ne akan ka'idodin cin abinci mai kyau, kuma babban makaminsa shine rashin abincin dare. Ana ɗaukar abincin ƙarshe ba daga baya ba fiye da 18: 00. Kyakkyawan sakamako na wannan abincin shine farkon lokacin kwanta barci ba tare da komai ba kuma rashin lafiya yana rataye a gaban kwamfuta ko TV. Gabaɗaya, ba a ba da shawarar ka rushe ayyukan yau da kullun na yau da kullun ba kwatsam. Bugu da ƙari, kuna buƙatar bin jerin samfuran don ranar kuma kada ku canza shi gwargwadon sha'awar ku da yanayin ku.
Yana da matukar muhimmanci kada a ci gishiri da sukari a cikin mako guda, kuma ya kamata a guji barasa gaba daya. 'Ya'yan itãcen marmari a cikin menu ba sa buƙatar cin abinci tare da babban abinci; yana da kyau a ci su rabin sa'a kafin abinci, ko kuma bayan minti 30. Bugu da ƙari, kowace rana kuna buƙatar sha ruwa mai yawa na yau da kullum.
Rana ta 1. Don karin kumallo: 50 g na kifi mai tururi, letas ganye tare da ɗan man zaitun, cikakken gilashin 1% kefir. Don abincin rana: kamar nau'i na gurasar gurasar gurasa, kwai mai dafa, 90 g na fillet kaza ko turkey.
Rana ta 2. Don karin kumallo: 80 g na busassun nama, 1 Boiled dankalin turawa, seleri Unlimited, Boiled karas da koren shayi ba tare da sukari ba. Don abincin rana: 100 g na cuku mai ƙananan mai, gilashin yogurt maras nauyi, 5 kwanakin da oatmeal, Boiled cikin ruwa.
Rana ta 3. Don karin kumallo: gurasa 3 guda, 50 g na nono mai kaza da kuma cikakken gilashin broth kaza ba tare da gishiri ba. Don abincin rana: 50 g na busassun nama, nau'i biyu na gurasar hatsin rai, orange, alayyafo marar iyaka da apple.
Rana ta 4. Don karin kumallo: gilashin 1% kefir, Boiled buckwheat, tumatir tare da man zaitun. Don abincin rana: gilashin ruwan 'ya'yan itace citrus sabo, shinkafa shinkafa, 100 g cuku gida tare da prunes, kiwi da innabi.
Rana ta 5. Don karin kumallo: dafaffen kwai, 60 g na naman sa naman sa, kamar wata barkono kararrawa mai dadi da kokwamba daya. Don abincin rana: dafaffen dankalin turawa, dafaffen nono kaza, goro guda biyu, 3 inji mai kwakwalwa. dried apricots, orange da apple.
Rana ta 6. Don karin kumallo: 100 g na kifin ja mai tururi, 100 ml na kaza maras gishiri, 3 tbsp. l. koren wake, gurasar hatsin rai guda da koren shayi tare da zuma (1 tsp). Don abincin rana: tumatir da letas, kayan yaji tare da sesame tsaba da ruwan 'ya'yan itace lemun tsami, shinkafa mai launin ruwan kasa; sa'a daya daga baya kayan zaki: banana, kiwi, gilashin madara mai laushi.
Rana ta 7. Don karin kumallo: farantin buckwheat tare da 60 g na dafaffen nono, 2 tbsp. l. cuku mai ƙananan mai tare da barkono barkono, black shayi tare da 1 tsp. zuma da kayan zaki na dintsin zabibi. Don abincin rana: 100 grams na naman sa Boiled tare da lentil, 125 g na yogurt maras nauyi ba tare da ƙari ba, 30 g na almonds.