Wannan abincin da aka tsara musamman ga duk mutanen da suke bukata rasa waÉ—annan karin famShiri ne mai sauqi qwarai don aiwatarwa. dangane da cin ayaba da gwandaIdan kun bi shi sosai, zai ba ku damar yin hasara a kusa 1 kilo a cikin kwanaki 5koyaushe ka tuna cewa sakamakon zai iya bambanta dangane da jikinka.
Idan ka kuduri aniyar sanya wannan tsarin abincin a aikace, zaka buƙaci a isasshiyar yanayin lafiya, sha da yawan ruwa yiwu yau da kullum, zaƙi da infusions da zaki kuma ku ji daɗin abincinku Sal da kuma kadan adadin man zaitunDole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi shirin.
Amfanin ayaba da gwanda don rage kiba
La gwanda 'Ya'yan itace ne low kalori kuma mai arziki a ciki zarenhalayen da ke inganta jin daɗi da wucewar hanji. Yana bayar da bitamin C y carotenoids tare da tasirin antioxidant, yana taimakawa kare zuciya da arteries a kan lalacewar oxidative kuma don ƙarfafawa tsarin rigakafi.
El banana shine kyakkyawan tushen carbohydrates Saki mai dorewa, manufa don kiyaye makamashi. Ya ƙunshi bitamin B6 (key in da makamashi metabolism), ni mai arziki a cikin potassium (taimakawa ga aikin zuciya riga na yau da kullun karfin jinikuma yana ba da gudummawa zaren wanda ke taimakawa hana ciwon ciki da kuma jinkirin narkewa. Bayan haka, nasa tryptophan shiga cikin kira na serotoninmai alaka da walwala.
Kullum menu
Menu na yau da kullun:
Breakfast: jiko 1, ayaba 1 da gwanda 1.
Safiyar rana: ½ ayaba da ½ gwanda.
Abincin rana: 100g na nama ko kaza, yoghurt skimmed 1, ayaba 1, da gwanda 1.
Tsakar rana: ½ ayaba da ½ gwanda.
Abun ciye-ciye: jiko 1, ayaba 1 da gwanda 1.
Abincin dare: 1 karamin kaso na salatin kayan lambu da kake so, da ayaba da gwanda. Kuna iya cin ayaba da gwanda da yawa gwargwadon yadda kuke so..
Kafin kwanciya barci: 1 Citrus 'ya'yan itace na zabi ko 1 na ganye jiko.
Gyada da ayaba smoothie domin rage kiba
Zaɓin haske da cikawa: gwanda yana bayarwa zaren da ƙananan adadin kuzari; ayaba ta kara makamashi da potassiumKuna iya shirya shi kamar haka:
Sinadaran:
- 1/2 cikakke gwanda, bawo da iri
- Banana 1 cikakke
- 1 kofin ruwa ko madara na tushen shuka (na zaɓi)
- Kankara don dandana (na zaɓi)
Shiri:
- Yanke gwanda da ayaba gunduwa-gunduwa.
- Sanya su a cikin blender tare da ruwa ko madara mai tushe (ruwa don santsi mai laushi). haske, abin sha na tushen shuka don laushi mai laushi mau kirim).
- Ƙara kankara idan ana so kuma a haɗa har sai da santsi.
Bambanci: add oatmeal (fiber mai narkewa wanda ke taimakawa ƙananan cholesterol da kuma daidaita glucose) y madarar almond (zaɓi low kalori) za a karin cikakkiyar girgiza.
Wasu shawarwari don haɓaka asarar nauyi
- Maƙasudai na gaskiya: burin da ake iya cimmawa, a cikin gajeren lokaci da kuma dogon lokaci.
- Daidaitaccen abinci: ba da fifiko ga 'ya'yan itatuwa, kayan lambu, durƙusad da furotindukan hatsi da lafiyayyen mai.
- Ikon rabo: Ku ci da hankali, girmama yunwa da koshi.
- Hydration: Sha isasshen ruwa tsawon yini.
- motsa jiki na yau da kullun: Yi tafiya, gudu, iyo, yi yoga ko rawa, bisa ga abubuwan da kuke so.
- Sarrafa sha'awar: Zaɓi madadin lafiya kamar 'ya'yan itace ko yogurt na halitta.
- Sauran: Barci 7-9 hours don inganta ma'auni na hormonal.
- Rubutun abinci: Diary yana taimakawa gano halaye don ingantawa.
Bayanin abinci
Bayanan abinci mai gina jiki da 1 serving
Amintaccen 0.6 g
Kalori 230kJ / 56 kcal
Kayan mai 0.2 g
Fiber 1.8 g
Carbohydrates 12.6 g
Wannan shawarar tana aiki mafi kyau idan tana tare da ita halin kirki da kulawar ƙwararru idan ya cancanta. Daidaita adadi bisa ga naku jin danshiKula da kyau hydration kuma sauraron jikin ku don dorewar sakamako akan lokaci.
