Wannan abinci ne da aka tsara musamman ga duk mutanen da ke buƙatar rage kiba a cikin ɗan gajeren lokaci. rage kumburin cikin ku a cikin kwanaki 2 sannan ka dan karkata cikinka. Shiri ne da za ku haɗa karamin adadin abinci da yawan ruwa; idan kun yi haka sosai, zai kuma ba ku damar rasa tsakanin kilo 1 zuwa 1.
Don samun damar aiwatar da wannan tsarin abinci, dole ne ku sami yanayin lafiya lafiya, sha ruwa mai yawa kamar yadda zai yiwu yau da kullum, dandana infusions tare da mai zaki da kakar kadan Ki yayyafa abincinki da gishiri da man zaitun. Dole ne ku maimaita menu daki-daki a ƙasa. kowace rana cewa ku aiwatar da shirin.
Yadda yake aiki da abin da za a yi la'akari
Manufar shine rage sodium da matsakaicin carbohydrates (musamman gurasa, hatsi, da taliya) na sa'o'i 48 don inganta magudanar ruwa da kuma jin haske. Bi shirin tare da haske cardio da kuma motsa jiki na asali don kunna tsokoki ba tare da gajiyar jiki ba, kamar yadda a yawancin cin abinci slimming na ciki.
Daidaituwa yana da mahimmanci: kwana biyu na ingantaccen sa ido na iya ba ku a turawan bayyane. Sa'an nan yana da kyau a ci gaba da daidaitaccen tsari mai wadata a ciki 'ya'yan itatuwa da kayan marmari, tare da sabbin abinci da kuma guje wa abinci mai sarrafa gaske don gujewa sake samun nauyi.
Kullum menu
Menu na yau da kullun:
- Breakfast: 1 jiko na zabi, 1 gilashin low-mai-mai yogurt abin sha da gilashin 1 ruwan 'ya'yan itace daga 1 citrus 'ya'yan itace.
- Safiyar rana: 1 yogurt mara nauyi.
- Abincin rana: Kashi 1 na salatin da kuka zaɓa, 'ya'yan itatuwa 2 da jiko 1.
- A tsakiyar rana: 1 jiko na zabi.
- Abun ciye-ciye: 1 jiko na zabi, 1 gilashin low-mai-mai yogurt abin sha da gilashin 1 ruwan 'ya'yan itace daga 1 citrus 'ya'yan itace.
- Abincin dare: 1 zurfin kwanon miya na kayan lambu da kashi 1 na gelatin haske.
- Kafin kwanciya barci: 1 jiko na zabi.
Tsari Mai Tsanani na Rana 2: Misalin Aiki
Tsawon awanni 48 ƙara zuwa aikin yau da kullun a defatted kayan lambu broth a abincin rana da abincin dare, da kuma draining infusions bayan babban abinci. Rage burodi, hatsi, da taliya, kuma a yi amfani da mai da gishiri kaɗan.
- Ranar 1: Breakfast tare da skimmed yogurt, koren shayi da 2 yanka abarbaAbincin rana: broth na kayan lambu + tumatir da salatin tuna tare da oregano, mai, da gishiri kaɗan. Abun ciye-ciye: Fresh abarba ko ruwan 'ya'yan itace mara sukari. Abincin dare: Broth + gasasshen kayan lambu. Jiko na ƙarshe.
- Ranar 2: Breakfast daidai da rana 1. Abincin rana: broth + farin bishiyar asparagus da kifi tururi seasoned da lemun tsami. Abun ciye-ciye: 'ya'yan itace diuretic (kiwi, gwanda ko kankana). Abincin dare: broth + gasasshen kifi ko kirim mai haske zucchini ba tare da kirim ba. Jiko na ƙarshe.
Anti-riƙe broth: girke-girke mai sauri
Tsarkake tushen shuka tare da albasa, leek, seleri, karas, faski da 1/2 turnip, inganta tare da ginger, Sage da tsaba na Fennel don inganta diuresis, rage gas da kuma samar da satiety.
Sinadaran da lita 1 na ruwa: 1 albasa, 1 leek (ciki har da tsabtace kore part), 1 karas, 1 seleri stalk, 1/2 turnip, faski, 1 cm na ginger, 3-4 Sage ganye da 1/2 tablespoon na Fennel tsaba.
- A wanke a yanka gunduwa-gunduwa. Ƙara komai zuwa ruwan sanyi tare da yankakken ginger, sage da Fennel.
- Idan ya tafasa sai a rage wuta da dafa a rufe don 30 min.
- Iri da adanawa. Ji daÉ—in zafi tare da abincin rana ko abincin dare.
Driing infusions da key jagororin
Bayan abincin rana da abincin dare, jiko tare da madara thistle, daidai sassa dandelion da boldo. Hakanan zaka iya amfani da koren shayi a tsakiyar safiya. Abincin dare temprano (tsakanin 19:00 na yamma zuwa 20:00 na yamma) kuma a guji shan giya da yawa bayan haka don guje wa katse hutun ku. Hakanan zaka iya haÉ—awa da a koren ruwan 'ya'yan itace don haskaka ciki.
Kar a tsawaita wannan shirin fiye da haka Kwanaki 2 a jereAna iya jin tasirin magudanar ruwa ko da kwanaki bayan haka; sake ci gaba da daidaita tsarin yau da kullun don ƙarfafa sakamakon.
Salatin da 'ya'yan itatuwa da aka ba da shawarar
Nau'in salatin Don abincin rana: Tushen letas + 1/4 karas, 1/4 diced apple, da sprouts. Zaka iya ƙara (2-3 a ƙananan yawa): kokwamba, albasa, seleri, barkono, bishiyar asparagus, baby alayyafo, jan chard, ko endive. Tufafi da lemun tsami, barkono da matsakaicin man zaitun da kuma la'akari da abinci mai narkewa.
Don abun ciye-ciye zaɓi 'ya'yan itatuwa irin su apple, pear, kiwi, strawberries, abarba, gwanda, kankana, plum, kankana ko karamar ayaba. Bada fifiko diuretic idan kana neman deflate.
Jagoran Detox Liquid na Rana 2: Lokacin Amfani da Shi
Sai kawai idan kuna buƙatar dabara ko da sauƙi, za ku iya zaɓar wani ruwa abinci Gajere sosai (mafi yawan kwanaki 2): ruwa, infusions, broths kayan lambu, da ruwan 'ya'yan itace na halitta ba tare da sukari ba. Yana da ƙuntatawa; amfani da shi cikin hikima. Idan kana neman wani madadin, gwada Abincin kwana 3 don daidaita cikin ku.
An halatta: ruwa, ruwan 'ya'yan itace da kayan lambu, kayan lambu a cikin miya, kayan yaji kamar ginger, kirfa da mint. Guji: Nama, qwai, kayan kiwo, hatsi da legumes, kayan zaki, abinci mai sarrafa gaske, barasa, da abubuwan sha masu zaki. Idan kun fi son wani abu ko da ya fi guntu, duba Abincin kwana 1 don daidaita cikin ku.
Tasirin da zai yiwu: rauni, dizziness, ciwon kai ko rashin jin daɗi na narkewar abinci idan kun yi yawa. Contraindicated don ciwon sukari, hauhawar jini mara ƙarfi, gazawar koda, maganin ciwon daji, ciki, da shayarwa. Tuntuɓi ƙwararru idan kuna da wasu tambayoyi.
Bayyana shawarwari don rage kumburin ciki
- Ƙananan sassa kuma akai-akai; a rika taunawa a hankali kuma a guji yin magana yayin cin abinci don guje wa hadiye iska.
- Evita abinci mai ban sha'awa idan sun sa ku kumbura (kabeji, broccoli, wake) kuma suna ba da fifiko ga zaɓuɓɓuka masu laushi (kifi, kwai, farar shinkafa, avocado, cherries).
- Hydration m; iyakance abubuwan sha masu laushi masu carbonated da barasa.
- Motsi na yau da kullun: yawo, yoga ko pilates, da ƙarin aiki mai mahimmanci (planks, ɗaga ƙafa) ba tare da yin nauyi ba.
- Matsakaicin fiber na 'ya'yan itatuwa da kayan marmari masu jurewa don tsara jigilar kaya ba tare da wuce gona da iri ba.
Sai me? Kula da sakamako tare da Rum ko salon 5:2.
Bayan karshen mako, ci gaba da cin abinci Bahar Rum ('ya'yan itace, kayan lambu, hatsi gabaÉ—aya, legumes, man zaitun, kifi da É—an nama ja). Idan ya dace da ku, hanyar 5:2 Madadin kwanaki biyu na rage cin abinci tare da kwanaki biyar na cin abinci mai kyau, yana taimakawa wajen sarrafa ci da rasa nauyi. man shafawa ba tare da sadaukar da tsoka ba lokacin da aka haÉ—a shi da motsa jiki.
Wannan shirin na kwana 2 na iya zama hanzari cewa kana bukatar ganin kanka kasa kumbura kuma tare da shi m cikiTare da kyakkyawan hydration, zaɓin abinci mai wayo, da ɗan motsa jiki, canje-canje na iya zama sananne kuma suna jin daɗi ba tare da lalata lafiyar ku ba.
