Wannan abincin da aka tsara don waɗanda ke buƙatar bin tsarin asarar nauyi kuma waɗanda suke son kayan lambu masu kore. Kuna iya bi shi har mako 1 kawai; idan kun bi shi sosai, zai ba ku damar rage kiba. rasa nauyi tsakanin kilo 2 zuwa 3 cikin kwanaki 7. Tsari ne mai arziki a cikin zare da ruwa, kuma bai kamata a tsawaita ba. Kafin fara kowace jagora, tuntuɓi mai sana'a idan kuna da yanayin likita ko shan magani.
Yanzu, don shigar da wannan tsarin abinci a aikace, dole ne ku sami yanayin lafiya dace, sha ruwa mai yawa kullum, zaƙi da infusions da zaki da kuma kakar tare da abinci gishiri, man sunflower da vinegarDole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi abincin.
Kullum menu
Breakfast: 1 kirim mai tsami da kukis masu haske 2 da kuka zaɓa.
Safiyar rana: 1 gilashin ruwan 'ya'yan itace 1-ounce 'ya'yan itace kore zabi.
Abincin rana: 2 kofuna na haske broth, leafy koren kayan lambu salatin na zabi da kuma 1 yanki na haske gelatin. Kuna iya cin salatin yadda kuke so.
Tsakar rana: 1 gilashin ruwan 'ya'yan itace 1-ounce 'ya'yan itace kore zabi.
Abun ciye-ciye: 1 jiko na zaɓin ku gauraye da madara maras kyau da yanka 3 na gurasar alkama gabaɗaya tare da jam ko cuku mai haske.
Abincin dare: 2 kofuna na haske broth, dafaffen koren ganyen ganye na zabi da kuma 1 serving na haske gelatin. Kuna iya cin kayan lambu da yawa gwargwadon yadda kuke so.
Kafin kwanciya barci: 1 gilashin ruwan 'ya'yan itace 'ya'yan itacen citric zabi.
Amfanin kayan lambu kore da dalilin da yasa suke taimakawa
Koren kayan lambu suna maida hankali Chlorophyll, bitamin da ma'adanai. Amfani na yau da kullun yana haɓaka da tsarin rigakafi, taimako ga daidaita cholesterol da glucose, kuma yana ba da gudummawa ga mafi kyau oxygenation na jini. Bugu da ƙari, saboda fiber da ruwa, suna inganta yanayin jigilar hanji, rage nauyi narkewa da kuma tallafawa ciwon hanji, hanta, ciki, da lafiyar gallbladder. Fiber kuma yana inganta jinƙai da sauƙaƙe mafi kyau sha na gina jiki kamar calcium.
Yadda ake tsara abincinku ba tare da gajiyawa ba
– Da safe, a Ganye mai laushi: 1 kiwi, 1/2 pear ko kore apple, 1/2 banana, dintsi na alayyafo da ruwa ko kayan lambu abin sha; ƙara menta idan kana son sabo.
– A lokacin cin abinci, fara da a salatin ganye (letas, escarole, arugula) tare da avocado, kokwamba, karas, da apple na zaɓi. Ƙara sunflower ko kabewa tsaba don rubutu. Cikakke da m furotin (tsuntsaye, kifi, kwai) ko legumes idan kun fi son kayan lambu.
– A abincin dare, na farko hanya na iya zama a koren kirim alayyafo, chard, zucchini, leek ko artichoke; a matsayin kwas na biyu, furotin mai haske (kwai ko kifi). Iri-iri yana hana monotony, ɗaya daga cikin dalilan da aka fi sani da watsi da su.
Jerin kayan lambu kore da abokan haɗin gwiwa waɗanda ke haɓaka nauyin lafiya
Yawanci ya haɗa da: bishiyar asparagus, endives, chard, seleri, leek, artichoke, zucchini, alayyafo, broccoli, kokwamba, kabeji ko kabeji, koren ganye, ruwan wanka, ganye, canons y sarƙaƙƙiyaSauran abokan, ko da yake ba ko da yaushe ba kore, ƙara darajar: namomin kaza, karas (zai fi dacewa danye), eggplant, radish, beets, tafarnuwa, albasa, da farin kabeji. Dukansu suna ba da gudummawa zaren, micronutrients da ƙananan caloric yawa; kauce wa yanzu tubers kamar dankali idan burin ku shine rasa mai.
Tushen shuka, keto, da jagororin taimako
A jagora tushen tsirrai yana ba da fifiko ga kayan lambu, 'ya'yan itatuwa, legumes, dukan hatsi, tubers, tsaba, da goro; yana iya ko a'a ya haɗa da abincin dabbobi. Idan haka ne m mai cin ganyayyaki/vegan, na bukatar B12 kari da kuma bin diddigin sana'a. Yanzu kamar danyen abinci o frugivore ba su da cikakkiyar wadatar a kowane mataki. Rage ja da naman da aka sarrafa yana da amfani.
Idan kun bi hanya keto, ba da fifiko ga kayan lambu masu girma a saman (alayyahu, zucchini, letas, kokwamba, kabeji, bishiyar asparagus, kale), wanda yawanci suna da <5g net carbs/100g. Yi hankali tare da barkono mai kararrawa, Brussels sprouts, ko albasa (mafi kyau a cikin ƙananan adadi). Amfani fats masu lafiya dafa abinci ba tare da wuce gona da iri ba: manufar ita ce jiki ya yi amfani da kitsensa.
Dabaru don haɗa ƙarin kayan lambu kowace rana
- Amfani kayan lambu a matsayin tushe na jita-jita (zucchini spirals, sauteed ganye).
– Mix su a ciki smoothies, miya da miya.
- hamburgers masu yawa tare da kabeji, Kale, ko ganye; ko kunsa su a cikin letas.
– Goma kayan lambu abun ciye-ciye shirye (kwayoyin kabewa, gasasshen Brussels sprouts).
– Power da sabo ne ganye (Basil, faski, Mint, cilantro).
- Ƙara daskararren kayan lambu zuwa miyan gwangwani don ƙarin fiber.
Wannan shirin ɗan gajeren kayan aikin girgiza ne don shiga cikin al'ada na cin kore; mabuɗin don kiyaye sakamako shine kula da amfani da kayan lambu, daidaita nau'ikan furotin da mai mai, kuma dogara ga iri-iri don yin cin abinci lafiyayye mai sauƙi da jin daɗi.
