Idan kun kuduri aniyar aiwatar da wannan tsarin abinci a aikace, dole ne ku kasance da yanayin lafiya, sha ruwa mai yawa kamar yadda zai yiwu kullum, zaƙi ​​infusions da zuma y Ƙara abincinku da gishiri da ɗan ƙaramin adadin man zaitun. Ka tuna cewa rasa 0,5 zuwa 1 kg kowace mako Wannan ita ce hanya mafi dacewa don kiyaye sakamako; Ƙididdiga mafi girma sun kasance ba su dawwama. Idan kuna neman jagora na matsakaicin lokaci, yi la'akari da shawarwari abinci mai gina jiki don rasa nauyi.
Menene farin kwai kuma me yasa yake inganta asarar nauyi?
Farin shine sashin farin da ke kewaye da gwaiduwa. kuma ya yi fice don ta high taro na ingancin sunadarai, tare da kusan babu mai ko carbohydrates. Dangane da ka'idodin ingancin furotin na yanzu (PD-CAAS), Kwai yana samar da dukkan muhimman amino acid a cikin daidaitattun ma'auni kuma mai narkewa sosai, wanda ke taimakawa ƙara gamsuwa da sarrafa ci tsakanin abinci.
Misali na menu na yau da kullun
Breakfast: 1 jiko na zabi, 1 dafaffen kwai fari, yanki 1 na gurasar bran da gilashin 1 orange ko ruwan 'ya'yan itacen inabi.
Safiyar rana: 1 yogurt mara nauyi.
Abincin rana: 2 kofuna na miya mai haske, 3 dafaffen farin kwai, 150 g na tuna na halitta, 1 tumatir da 1 yanki na gelatin haske.
Tsakar rana: 1 smoothie tare da 'ya'yan itace 1 da kuka zaba tare da sinadaran haske.
Abun ciye-ciye: 1 jiko na zabi, 1 dafaffen kwai fari, yanki 1 na gurasar alkama gabaÉ—aya da lemu 1 na mandarin.
Abincin dare: 2 kofuna na haske broth, 3 dafaffen farin kwai, 150g na gasasshen kaza, 1 yanki na koren ganyen salatin zabin da 1 yanki na haske gelatin.
Kafin kwanciya barci: 1 jiko na zabi.
Tambayoyin da ake yawan yi Game da Farin Kwai da Abincinku
Fararen kwai nawa ne a rana? Gaba ɗaya, Farar kwai 2 zuwa 4 a kullum Sun dace da yawancin mutane da kyau, suna daidaitawa gwargwadon buƙatun ku da aikin jiki. 125 g na ruwa kwai fata kwai kwai kusan 3.
Shin wajibi ne don kauce wa yolk? No. Yolk yana samar da bitamin, ma'adanai da kuma mai mai lafiya (bitamin D, lutein, choline, omega-3). Idan burin ku shine don rage adadin kuzari, zaku iya ba da fifiko ga fararen kwai, amma dukan kwai Hakanan yana da lafiya a cikin daidaitaccen abinci.
Shin na 'yan wasa ne kawai? No. Farin kwai yana amfanar kowa suna neman ƙara yawan furotin su tare da ƙananan adadin kuzari. Suna da amfani a cikin omelets, ƙwai masu ɓarna, milkshakes ko ma lafiyayyan pancakes.
Yadda za a dafa su? Zai fi dacewa Boiled, steamed, a cikin omelet ko gasassun, guje wa soyayyen abinci. Koyaushe dafa su don inganta narkewa da rage haɗarin ƙwayoyin cuta.
Abincin Keto ya dace? Ee suna da ƙananan carbohydratesA cikin tsauraran juzu'ai, ana ba da shawarar kulawar ƙwararru don guje wa rashi.
Side effects da kuma contraindications: Mafi aminci ga mafi yawan, sai dai ciwon kwaiAbinci mai ƙuntatawa sosai zai iya haifar da gajiya, ciwon kai ko dizziness. Ba a ba da shawarar lokacin daukar ciki, shayarwa, cutar koda ko rashin cin abinci ba tare da kulawar kwararru ba.
Abincin da aka yarda, da aka kauce masa, da mahimman kariyar
An halatta: farin kwai da dukan kwai; ƙananan sunadaran sunadarai (kifi, kaza, yankakken yankakken, tofu); ƙananan kayan lambu (alayyasa, broccoli, zucchini, tumatir, kokwamba); 'ya'yan itatuwa masu matsakaici 'ya'yan itace (apple, citrus, kiwi); kiwo mai kiba; kayan lambu abin sha; dukan hatsi da legumes a cikin matsakaici. Yayyafa da ganye da kayan yaji.
Guji ko iyaka: sukari da ultra-processed (keke, abun ciye-ciye), barasa, fulawa mai laushi, tubers a wuce gona da iri idan kuna neman ƙarancin kalori, da 'ya'yan itatuwa masu daɗi sosai.
Kulawar bayan cin abinci: Canje-canje zuwa tsari daidaita da bambanta tare da fiber, 'ya'yan itatuwa da kayan marmari, da kulawa aikin jiki na yau da kullun don rage tasirin sake dawowa.
Alkawura marasa gaskiya: Don rasa 5 kg a cikin kwanaki 3 o 10 kg a cikin kwanaki 15 ba gaskiya bane ko lafiya. Buri mai dorewa shine 0,5-1 kg / mako, bisa ga metabolism da aiki.
Ra'ayoyi masu amfani don haÉ—awa da farin kwai
Cika karin kumallo: Tushen alkama tare da avocado puree, Gasassun farar kwai guda 3 da yankakken dafaffen kwai. Yana bayar da m furotin, fiber da lafiyayyen mai.
A kan farantinku: Añádela a creams kayan lambumiya, soyayyen soya ko salads; dafa omelet tare da alayyafo, pancakes na gina jiki ko meringues ba tare da wuce haddi sugar ba.
Hanyar da ke da alhakin haÉ—awa shiryawa, zabar abinci mai gina jiki da daidaito a motsa jikiWannan abincin na iya zama kayan aiki na lokaci É—aya, amma lafiyar jiki na dogon lokaci ya dogara da halaye masu É—orewa kuma, idan ya cancanta, goyon bayan sana'a.