Wannan shi ne rage cin abinci wanda aka tsara musamman ga duk mutanen da ke buƙatar rasa waɗannan karin kilos ɗin da ke damun su sosai. Shiri ne mai sauƙin yiIdan kun yi shi sosai, zai ba ku damar rasa kusan kilo 5 a cikin kwanaki 15 kacal.
Idan kun kuduri aniyar sanya wannan tsarin abinci a aikace dole ne ku kasance cikin koshin lafiyaA sha ruwa mai yawa kamar yadda zai yiwu a kullum, zaƙi jiko da abin zaƙi, da kuma kakar da abinci da gishiri da kadan adadin na man zaitun. Kuna buƙatar maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi abincin.
Yadda za a aiwatar da wannan shirin ta hanyar lafiya da gaskiya
Rage nauyi ya bambanta daga mutum zuwa mutum. (metabolism, farawa, biye da aikin jiki). A cikin hanyar lafiya, a cikin kwanaki 15 yawanci ana ɓacewa tsakanin 1 da 2 kg; kai kilogiram 5 zai yiwu ne kawai a cikin takamaiman lokuta (mafi girman riƙe ruwa, kiba na baya, da matsakaicin yarda). Ba da fifiko ga sabbin abinci da abinci mai sauƙi, shirya abinci 5-6 kuma bi tare da motsa jiki da ƙarfin motsa jiki.
Abin da za a ci don haɓaka sakamako
- dukan 'ya'yan itatuwa (mafi kyau tare da fata idan zai yiwu): strawberries, peach, cherries, kankana, gwanda, kiwi, apple, pear, banana (mafi kyawun kore don ta mafi girma abun ciki na fiber juriya).
- Kayan marmari daban-daban, fifita koren ganye da É—anyen ganye (alayyahu, arugula, chard, letas, kabeji) da sauran su irin su broccoli, farin kabeji, karas, kabewa, zucchini, koren wake, da sabbin wake.
- Lean sunadarai: yankakken yankakken nama, kaza ko turkey mara fata, kifi, kwai ko tofu.
- kiwo kiwo: madara, yogurt mara kyau da farar cuku mai ƙarancin mai.
- Dukan hatsi da legumes (a cikin matsakaici): hatsi, hatsin rai, quinoa, shinkafa da gurasar alkama gabaÉ—aya, kaji, wake da lentil.
- Kaman lafiya: avocado, kwakwa, man zaitun, kwayoyi da tsaba ( gyada, almonds, gyada, flaxseed, chia, sunflower).
Wadannan abinci sune low a cikin adadin kuzari kuma mai arziki a cikin fiber da ruwa, ƙara yawan gamsuwa, inganta jigilar hanji da ƙara yawan kashe kuzari. Kuna iya haɗawa thermogenic abinci (kirfa, ginger, barkono ja, kofi, koren shayi, apple cider vinegar) a cikin daidaitaccen abinci.
Abinci da halaye don gujewa
- Sugars da kayan zaki: desserts, da wuri, cakulan tare da kara sugars.
- Wuce gishiri: miya na masana'antu, cubes stock, fakitin miya (amfani ganye da kayan yaji irin su tafarnuwa, Rosemary, faski, thyme, Basil, oregano).
- Gari mai ladabi da burodi: farin burodi da taliya, bechamel miya.
- Fats da abincin da aka sarrafa sosai: soyayyen abinci, mai kitse, cuku mai rawaya, pizzas masana'antu da lasagnas, kayan ciye-ciye da abubuwan sha masu laushi.
Ruwan ruwa da abubuwan sha da aka ba da shawarar
Manufar a 1,5 zuwa 2 lita kowace rana tsakanin ruwa, haske broths da teas. Teas tare da tasirin diuretic kamar kore, hibiscus ko Fennel Suna taimakawa tare da riƙe ruwa. Sha babban gilashin ruwa. Minti 20 kafin kowane abinci zuwa matsakaicin ci.
Ayyukan jiki wanda ke hanzarta asarar mai
Ya haɗu cardio (tafiya gaggauce, tsere, iyo, keke) tare da da karfi (squats, lunges, tura-up, layuka na kwalban ruwa) akalla sau 3 a mako. Ayyukan horo na ƙarfi adana yawan tsoka da kuma inganta metabolism. Da'irar mai sauƙi: 5 zagaye na squats (10 reps), lunges masu canzawa (5 kowace kafa), tura-ups (10 reps), da ma'aunin kwalba (20 reps), hutawa na 60-90 seconds.
A kan abincin da aka bayyana da kuma sanannun "abincin soja"
Shirye-shiryen ƙananan kalori sosai ko bayyana abinci iya samarwa saurin hasarar ruwa da kuma karkatar da taroAbin da ake kira "abincin soja" ba shi da goyan bayan kimiyya ko cibiyoyi kuma galibi yakan wuce gabaɗaya kuma yana takurawa. Guji alkawuran hasara mai yawa a cikin 'yan kwanaki kadan; yana ba da fifiko ga riko, satiety, da ingancin abinci.
Sauran shawarwarin da ke haifar da bambanci
- 5-6 abinci a rana, kowane ~3 hours, tare da 3 manyan abinci da 2-3 abun ciye-ciye.
- rabin farantin tare da kayan lambu; zabi tushen guda É—aya na carbohydrate kowane abinci da matsakaicin rabo.
- Yana kawar da kitsen da ake iya gani Na nama, iyakance jan nama zuwa sau 2/mako kuma dafa ta hanyar tururi, gasa, gasa ko tafasa.
- Qwai, goro da tsaba kamar yadda ake cika abubuwan ciye-ciye; yi amfani da curries/abinci mai yaji a matsakaici; kofi na iya taimakawa tare da kashe kuzari.
- Barci 7-8 hours don daidaita matakan ci da glucose. Alhakin bayyanar rana zuwa ga bitamin D.
Menu na yau da kullun na ainihin shirin
Kullum menu
A kan komai a ciki: gilashin 1 na ruwan 'ya'yan lemun tsami na halitta.
Breakfast: jiko 1 (shayi, kofi ko mate cocido) da 'ya'yan itatuwa 2 na zabi ko 1 yogurt mara nauyi tare da 'ya'yan itatuwa.
Safiyar rana: Gurasa 2 na gurasar da kuka zaɓa tare da yanki 1 na Port Salut cheese ko 2 dafaffen ƙwai.
Abincin rana: 3 kofuna na ruwan zafi, 250g na nama, kaza ko kifi gasasshen da 'ya'yan itatuwa citrus 3.
Tsakar rana: kashi 1 na haske gelatin da kukis na bran 2 masu haske.
Abun ciye-ciye: jiko 1 (shayi, kofi ko mate cocido) da 'ya'yan itatuwa 2 da kuka zaɓa ko 1 yogurt maras nauyi tare da hatsi.
Abincin dare: 3 kofuna na ruwan zafi, 400 g na kayan lambu danyen ko dafaffe a zabinka, kamar kabeji, da 'ya'yan itatuwa citrus guda 3.
Kafin kwanciya barci: 1 jiko na zabi. Kuna iya yanke shi da madara mara kyau.
Don haɓaka riko da aminci, daidaita sassa zuwa gamsuwar ku, guje wa ciye-ciye, kuma la'akari da tallafin ƙwararru idan kun sha magani ko kuna da takamaiman yanayin likita. An tsara shi da kyau, wannan hanyar tana ba da fifiko ainihin abinci, hydration da motsi, ƙirƙirar yanayi mai kyau don rasa nauyi da kuma kiyaye shi.
