An tsara wannan abincin don mutanen da suke buƙatar rasa waɗannan karin fam ɗin da ke damun su sosai. Idan kun bi shi daidai, zai ba ku damar Asara tsakanin kilo 1 zuwa 2 a cikin kwanaki 7Kuna buƙatar tsananin sarrafa adadin kuzari da kuke cinyewa, saboda Ba za su iya wuce 1150 kcal kowace rana ba, wanda ya sa wannan shirin ya zama abinci mai ƙarancin kalori na ɗan gajeren lokaci.
Kafin ka fara, yana da mahimmanci cewa kana da a isasshiyar yanayin lafiya Kuma, a duk lokacin da zai yiwu, tare da kulawar ƙwararren abinci mai gina jiki. Bugu da kari, ya kamata sha ruwa da yawa kamar yadda zai yiwu kowace rana (akalla 1,5 zuwa 2 lita), dandana infusions da kayan zaki da kuma kakar da abinci tare da matsakaicin gishiri da. kadan adadin man zaitunwanda zai zama babban mai da aka yarda.
Yadda abincin calori 1150 ke aiki
Rashin kitsen jiki yana yiwuwa ne kawai lokacin da a ma'aunin makamashi mara kyauWato lokacin da jiki ke kashe kuzari fiye da yadda ake samu ta hanyar abinci. A rage cin abinci na kewaye 1150 adadin kuzari kowace rana Yana da mahimmanci rage yawan abincin da aka saba amfani dashi, don haka jiki yana tilasta yin amfani da ajiyarsa. kitse tanadi a matsayin man feturdon haka inganta raguwar nauyin jiki.
Don yin wannan tsari ya fi tasiri da lafiya, yana da mahimmanci a haɗa tsarin abinci mai gina jiki da haske ko matsakaicin aiki na jiki, kamar tafiya, keke, iyo (duba abinci ga mutanen da suke yin iyo) ko aiwatar da motsa jiki na ƙarfi wanda ya dace da matakin kowane mutum. Wannan yana kare taro tsokaYana inganta metabolism kuma yana hana asarar nauyi daga zuwa kawai daga ruwa da tsoka.
Abincin da aka ba da shawarar da kuma hana su
Don bin tsarin abinci mai kalori 1150 yadda ya kamata, bai isa kawai kirga adadin kuzari ba: yana da mahimmanci zabar abincin da ya dace don samar da bitamin, ma'adanai, furotin mai inganci da fiber tare da ƙananan adadin kuzari.
Abincin da aka ba da shawarar (a matsakaicin yanki):
- Fresh 'ya'yan itatuwa (zai fi dacewa a kakar): apple, pears, 'ya'yan itatuwa citrus, kiwis, melons, gwanda, abarba, strawberries, peaches, da dai sauransu. fiber da satiety tare da matsakaicin adadin kalori.
- Kayan lambu da ganyeDuk sun dace, musamman ganyayen ganye (alayyahu, chard, letas, arugula), broccoli, farin kabeji, zucchini, cucumber, eggplant, karas, beets, da barkono. Suna kafa tushen ƙarar tasa kuma suna ba da gudummawa ƙananan adadin kuzari.
- Kiwo mai kitse ko rabin-skimmedMadara, yoghurt na halitta skimmed, cuku gida, da cuku maras mai (kasa da 10% mai). Suna bayarwa furotin mai kyau da alli tare da ƙarancin mai.
- Dukan hatsi da tubers A cikin adadin da aka sarrafa: burodin alkama gabaÉ—aya, taliyar alkama gabaÉ—aya, shinkafa mai launin ruwan kasa, dafaffe ko gasa dankali, hatsin karin kumallo mara daÉ—i, da busassun alkama gabaÉ—aya. Suna bayarwa jinkiri-saki makamashi da fiber.
- LegendsLentils, kaji, wake, wake, wake. Su ne kyakkyawan tushen furotin kayan lambu da fibermatukar an dafa su da mai kadan.
- Lean nama: kaza mara fata da turkey, zomo, yankan naman sa da naman alade, yankan sanyi na turkey, dafaffe ko naman alade na Serrano ba tare da kitsen da ake gani ba.
- Fari da mai kifi: hake, tafin kafa, John Dory, monkfish, teku bass, gilthead bream, salmon, sardine, tuna, da sauransu, gasasshen gasasshen, gasa, steamed ko en papillote.
- QwaiBoiled, farauta, a cikin omelet, ko kuma yayyafa shi da ɗan ƙaramin mai, saboda suna da cikakkiyar tushen tushen. sunadarai da micronutrients.
- Kaman lafiya: karin budurci man zaitun a cikin adadi kadan, na halitta ko gasasshen goro ba tare da gishiri ba (walnuts, almonds, hazelnuts) a cikin sassa masu sarrafawa sosai, saboda ƙimar caloric mai yawa.
- Abubuwan sha marasa kalori: ruwa, shayin ganye, kofi na baki ko kafeyin, kayan marmari marasa kitse, abubuwan sha masu laushi marasa sukari lokaci-lokaci.
Abincin da ba a ba da shawarar ko don kauce wa:
- 'Ya'yan itãcen marmari a cikin syrup da busassun 'ya'yan itatuwa masu sukari sosai ( dabino, zabibi, busassun ɓaure, da sauransu), da kuma kwakwa, saboda yawan abin da ke cikin ta. sugars da fats.
- Soyayyen kayan lambu ko soyayye sosai a cikin mai ko man shanu, wanda ba dole ba ne ya ninka adadin kuzari.
- Dukan kiwoBabban mai ko karin cuku mai mai, cream, cream kuma kayan dafa abinci mai laushi.
- Nagartaccen hatsi da masu sukari: farar biredi, biskit mai sikari, irin kek, hatsin karin kumallo, taliya ko farar shinkafa da yawa.
- Nama mai kitse, nama da tsiran aladeRago, agwagwa, tsiran alade, chorizo, black pudding, salami, naman alade, foie gras, da patés, saboda yawan abun ciki na su. cikakken mai.
- Soyayyen kifi ko gurasasaboda burodi da soya suna ƙara yawan adadin kuzari.
- Qwai mai soyayye da shirye-shirye tare da wuce haddi mai.
- Marasa lafiya mai: man shanu, margarine, man alade, kwakwa ko dabino, da kuma soyayyen goro da gishiri.
- Sugar da kayan zaki: sugar tebur, zuma, sugared jams, sweets, alewa, cakulan, ice cream, pastries, da wuri da kuma masana'antu confectionery kayayyakin.
- Ana adanawa a cikin mai, gishiri da nama mai kyafaffensaboda yawan kitse da gishiri.
- Shirye-shiryen abinci da abinci mai sauri (pizzas, hamburgers mai maiko, soyayyen abinci, miya na kasuwanci) waÉ—anda ke haÉ—uwa gari mai ladabi, mai da gishiri a cikin adadi mai yawa.
- Abin sha masu daÉ—i da abubuwan shawanda ke ba da adadin kuzari marasa amfani da yawa kuma yana yin wahalar amfani da kitsen jiki azaman kuzari.
GabaÉ—aya shawarwari da aminci
Abincin mai ƙarancin kalori yana buƙatar a sarrafawar sana'amusamman idan an tsawaita su akan lokaci. Yana da mahimmanci a tuna cewa tsare-tsaren da ke ƙasa kusan 1200 kcal kowace rana kuma wannan keɓance dukkanin rukunin abinci na iya haifar da gajiya, ciwon kai, tashin hankali na tsoka, mummunan yanayiasarar gashi, gaggaruwar farce, anemia, rashin daidaituwa na hormonal, matsalolin koda, rashin cin abinci, da sake dawowa tasirin idan an kiyaye shi na dogon lokaci.
Abinci mai kalori 1150 da aka tsara da kyau dole ne ya tabbatar da dacewa shan furotin (kayan nama, kifi, qwai, legumes, da kiwo maras kitse) don adana ƙwayar tsoka da haɓaka jin daɗin ci. Yana da maɓalli don haɗawa da isa zaren daga kayan lambu, 'ya'yan itatuwa, legumes, dukan hatsi, tsaba da oat bran, wanda ke taimakawa guji maƙarƙashiyaYana rage zafin yunwa kuma yana inganta metabolism na makamashi.
Dangane da kitse, ana ba da shawarar kada a kawar da man zaitun gaba ɗaya, amma a yi amfani da shi a ciki matsakaicin adadinsaboda yana samar da fatty acids masu fa'ida. Idan ana cinye kifi mai mai sau da yawa a mako, ana samun ƙarin fa'idodi. Omega 3 kitse, abokan lafiyar zuciya da jijiyoyin jini.
A lokacin irin wannan nau'in abinci, zaka iya É—auka infusions Tsakanin abinci (valerian, passionflower, linden, lemun tsami verbena, pennyroyal Mint, chamomile ...), kamar yadda suke taimakawa tare da hydration kuma, a wasu lokuta, tare da sarrafa damuwa hade da canjin yanayin cin abinci.
Misali na menu na kalori 1150 kowace rana
Menu mai zuwa shine a misalin rana a cikin abincin 1150 kcal, rarraba a cikin abinci na 6 don kula da metabolism mai aiki da kuma ci gaba da ci. Dabarun dafa abinci da aka ba da shawarar sune: baƙin ƙarfe, tanda, tururi, papillote ko Boilednisantar soyayyen abinci da busassun abinci.
Breakfast: 1 shayi na ganye mai zaki mai zaki, 1 sabo ne 'ya'yan itace da kuka zaba (misali, apple ko kiwi), da bran 3 mara dadi ko busassun alkama gaba daya. Wannan haÉ—in yana samarwa hadaddun carbohydrates, fiber, da wasu furotin idan tare da wani skimmed kiwo samfurin.
Safiyar rana: 1 yogurt mara-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai)-ya-ya-ya-ya-ya-ya-ya-ya-ya-ya-ya-yanka-ya-ya-ya-ya-ya-ya-ya-ya-ya-ko-koyan-kayan hatsi. Wannan abun ciye-ciye an yi niyya don bayarwa furotin madara da fiber zuwa abincin rana ba yunwa ba.
Abincin rana: Ruwan haske (broth kayan lambu mara kitse), kwano 1 na danyen salatin kayan lambu da kuke so (tumatir, letas, karas, kokwamba, da dai sauransu) tare da teaspoon na man zaitun, 50g na cuku maras mai, da 1 yanki na 'ya'yan itace da kuke so. Kuna iya shan broth gwargwadon yadda kuke so, idan dai yana da mara kiba da gishiri kadandon ƙara satiety ba tare da ƙara yawan adadin kuzari ba.
Tsakar rana: 1 babban gilashin ruwan 'ya'yan itace na halitta na zabi ko, zai fi dacewa, dukan 'ya'yan itace don yin amfani da kyau cin abinci fiberIdan kun zaɓi ruwan 'ya'yan itace, yana da kyau a iyakance adadin kuma kada ku ƙara sukari.
Abun ciye-ciye: Ɗayan shayi na ganye na zaɓinku, wanda aka diluted da madara mai ƙima, da yankakken gurasar haske guda uku tare da cuku mai laushi ko haske, jam maras sukari. Wannan lokaci na rana yana taimakawa sarrafa marigayi rana / yunwar maraice kuma a guji zuwa wurin cin abincin dare tare da yawan damuwa.
Abincin dare: Miyan kayan lambu mai haske, 150g na gasasshen kifi, kaza, ko nama maras kyau tare da yanki ɗaya na ɗanyen ko dafaffen kayan lambu da kuka zaɓa; A madadin, 200g na dukan-alkama noodles tare da haske grated cuku da kuma daya 'ya'yan itace da ka zaba. Kuna iya shan miya gwargwadon yadda kuke so, wanda ke ba da gudummawa ga a ji na cikawa low a cikin adadin kuzari.
Bayan abincin dare: 1 jiko na zaɓin ku tare da mai zaki, wanda ke taimakawa shakata da ruwa ba tare da ƙara mahimman adadin kuzari ba.
A cikin kwanakin da kuke bin wannan shirin, yana da mahimmanci ku saurari shirin sigina daga jikin kuIdan dizziness, matsananciyar gajiya, ciwon kai mai tsanani, ko wasu alamu masu damuwa sun bayyana, yana da kyau a daidaita cin abinci ko tuntuɓi ƙwararrun kiwon lafiya. Lokacin amfani da shi daidai, abincin 1150-calorie zai iya zama kayan aiki mai amfani don farawa da asarar nauyi, idan aka bi ta hanyar da ta dace. daidaitaccen tsarin cin abinci mai dorewa a cikin lokaci.
