An tsara wannan abincin ga duk wanda ke buƙatar rasa wasu karin fam. Tsari ne mai sauqi qwarai da za a bi, dangane da shan farin kwai da launin ruwan kasa shinkafa. Idan kun yi shi sosai Zai ba ku damar rasa kusan kilo 1 a cikin kwanaki 3.
Idan ka kuduri aniyar sanya wannan tsarin cin abinci a aikace, dole ne ka sami yanayin lafiya, sha ruwa da yawa kamar yadda zai yiwu Kullum, ki ɗanɗana shayin ganyen ku da abin zaƙi, haɗa dafaffen farar kwai da dafaffen shinkafa mai ruwan kasa, sannan ki jiƙa jita-jita da gishiri, cuku mai haske, da ɗan ƙaramin man zaitun. Dole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi abincin.
Menu na yau da kullun:
Breakfast: 1 ganye shayi, 1 yanki na 'ya'yan itace da 1 yogurt mara nauyi tare da 'ya'yan itatuwa ko hatsi.
Safiyar rana: 1 jiko.
Abincin rana: farin kwai da shinkafa mai ruwan kasa. Za ku iya cin adadin na farin kwai da shinkafa yadda ake so.
Tsakar rana: 1 jiko.
Abun ciye-ciye: 1 jiko na ganye, 1 'ya'yan itace da 1 yoghurt mai ƙananan mai tare da 'ya'yan itace ko hatsi.
Abincin dare: 1 kofin miya kayan lambu, Farar kwai 2 da faranti mai zurfi 1 na shinkafa launin ruwan kasa.
Kafin kwanciya barci: 1 jiko.
Me yasa hade da farin kwai da shinkafa launin ruwan kasa zai iya taimakawa
Farin kwai yana bayarwa sunadarai masu darajar darajar halitta Tare da ƙananan adadin kuzari kuma kusan babu mai, yana inganta satiety da kuma kula da ƙwayar tsoka. launin ruwan kasa shinkafa offers hadaddun carbohydrates da fiberWannan yana daidaita matakan kuzari kuma yana taimakawa jigilar hanji. Ƙungiyoyi irin su FEN (Spanish Nutrition Foundation) sun nuna cewa shinkafa na dauke da bitamin B da kuma zabar shinkafar hatsi ... Ana adana ƙarin fiber da micronutrients fiye da farar shinkafa.
Ko da yake wannan shirin yana ba da fifiko ga bayyananniyar sigar saboda bayanin martabarsa mai sauƙi, yana da kyau a tuna da hakan Gwaiduwa na dauke da bitamin da ma'adanai (bitamin D, B12, A, folate, selenium). IEC ta nuna cewa kwai ya ƙunshi muhimman amino acid taraA cikin mutane masu lafiya, yawan shan kwai a cikin daidaitaccen abinci yana da fa'ida. Ba ya haɓaka cholesterol jini ta hanya mai cutarwa.
Yadda za a bi shi lafiya da abin da ake tsammani
Yana da hypocaloric da short tsarin (kusan kwanaki 3). Kasance cikin ruwa mai kyau, amfani gishiri kadan da maiKa ba da fifikon shayin ganye marasa daɗi da kayan lambu marasa sitaci a cikin miya. Haƙiƙanin asarar nauyi shine ... 0,5 zuwa 1 kg kowace mako A cikin dabarun dorewa, alƙawura kamar asarar kilogiram 5 a cikin kwanaki 3 ba su da lafiya kuma ba za a iya cimma su ba. Babu wata kwakkwarar shaida cewa "abincin kwai" kadai inganta lafiya ko garanti ci gaba da hasara; tasirinsa yana samuwa daga rashi caloric.
Fi dacewa, nemi shawarwarin abinci mai gina jiki Idan kuna da yanayin likita, shan magani, ko shirin tsawaita shirin, abinci ne mai ƙuntatawa. Bai dace da yara, matasa, mata masu juna biyu, ko masu shayarwa bahaka kuma ga masu fama da matsalar cin abinci, ciwon kwai, ko ciwon koda.
Abincin da aka yarda, a cikin matsakaici, kuma a kiyaye shi a cikin waÉ—annan kwanaki
- An halatta: kwai fata (babban sashi), low-carb kayan lambu (alayyasa, broccoli, zucchini, kokwamba, tumatir, barkono), 'ya'yan itãcen marmari da ƙasa da sukari (apple, pear, 'ya'yan itatuwa citrus, berries), skimmed kiwo kayayyakin (yogurt, madara), abubuwan sha da ba a daɗe da shuka ba, ganyaye da kayan yaji (barkono, oregano, faski, turmeric).
- Matsakaici: sauran sunadaran da ba su da ƙarfi idan kuna buƙatar iri-iri (kaza, turkey, farin kifi), dukan hatsi (Alkama, quinoa) da legumes a cikin ƙananan rabo idan kun ci gaba da cin abinci. Tuna gwangwani a cikin ruwa da koren kararrawa barkono ana iya amfani dashi azaman takamaiman bambancin a wajen tsayayyen kwanaki 3.
- Guji: farin burodi, taliya mai ladabi, farar shinkafa, kek, sugars, barasa, abinci mai sarrafa gaske da tubers (dankali, dankali mai dadi) a cikin ɗan gajeren lokaci, saboda suna haɓaka adadin kuzari da ƙididdigar glycemic. Hakanan ana iyakance 'ya'yan itatuwa masu sikari (ayaba, mangwaro) a lokacin.
Ra'ayoyin don canza tsarin ku ba tare da wuce tushe ba
- Miyan abincin dareKayan lambu broth tare da zucchini, seleri da alayyafo; dandano tare da ginger ko turmeric.
- Brown shinkafaA tafasa shi da ganyen bay da tafarnuwa guda guda; ƙara lemun tsami da faski lokacin yin hidima.
- BayyanannuBoiled, tarwatsa tare da fesa mai, ko a cikin omelet tare da namomin kaza; kauce wa soya.
- Kayan yajiDon avocado a kan kwanaki marasa ƙarfi, yi amfani lemun tsami, barkono, cumin da cilantro; a cikin tsarin kwanaki 3, yana da kyau a ajiye shi saboda yawan adadin kuzari.
Tambayoyi masu muhimmanci
- Shin zai yiwu a rasa nauyi mai yawa a cikin 'yan kwanaki kawai? Ba gaskiya bane ko lafiya. Don rasa kilogiram 1 yana buƙatar ƙarancin 7.700 kcal; m canje-canje yawanci ruwa da glycogen.
- Kwai kawai? A'a. Dole ne a haÉ—a su kayan lambu, 'ya'yan itatuwa da fiber don rufe micronutrients da taimakawa gamsuwa.
- Tasirin sake dawowa? Yana yiwuwa idan kun tsawaita ko komawa zuwa halaye na baya ba tare da canji ba; sake gabatar da abinci a hankali kuma ku kasance masu motsa jiki.
- Keto? Wannan shirin ya hada da shinkafa, haka Ba ketogenic ba ne.Sifofin Keto suna kawar da hatsi da 'ya'yan itatuwa kuma suna buƙatar kulawar ƙwararru.
Risks da contraindications
Saboda yana da ƙarancin carbohydrates, wasu mutane na iya fuskantar illa. gajiya, ciwon kai, dizziness ko bacin raiBabban-protein da abinci mai tsawo na iya damuwa da koda a cikin mutane masu tsinkaya. Ba a ba da shawarar ga waɗanda ke da hypercholesterolemia na iyali ba. cutar koda ko rashin lafiyar kwai/rashin haƙuri. A guji shi a lokacin daukar ciki, shayarwa, yara, da samartaka.
Bayan kulawa da halaye don kiyaye sakamako
Bayan kwanaki 3, komawa zuwa abinci na yau da kullun daidaita kuma mai arziki a cikin fibertare da 'ya'yan itatuwa, kayan lambu, legumes, da dukan hatsi. SENC tana ba da fifiko ga dukan hatsi kowace rana; shaidun lura sun nuna maye gurbin farar shinkafa da shinkafa mai ruwan kasa. yana inganta alamun rayuwaShiga cikin motsa jiki 30-60 mintuna Yi motsa jiki aƙalla sau 3 a mako, samun isasshen barci, kuma a kasance cikin ruwa (kimanin lita 2 kowace rana). Idan kuna nufin haɓakar tsoka, zaku iya haɗa ƙwai a cikin abincinku akai-akai. ba tare da tushe ba duk abincin ku a ciki.
Lokacin amfani da shi daidai a cikin ɗan gajeren lokaci, wannan jagorar tare da farin kwai da shinkafa mai launin ruwan kasa shine sauki da gamsarwaCika shi da kayan lambu, hydration, da tsarin kulawa yana ninka sakamako kuma yana rage haɗarin sake dawowa, koyaushe. sauraron jikin ku da kuma keɓancewa tare da taimakon ƙwararru idan ya cancanta.
