Wannan shi ne tsarin abinci mai sauqi qwarai don aiwatar da aiki da kuma dogara da cin lentil da shinkafa mai launin ruwan kasa. Idan kun yi shi sosai, zai ba ku damar rasa waÉ—annan karin fam hakan yana damun ku sosai. Yanzu, zai iya taimaka muku rasa kusan 2,5 kg a cikin kwanaki 10, muddin kuna bin jagororin kuma ku kula da halaye masu daidaituwa.
Don samun damar aiwatar da wannan tsarin abinci, dole ne ku sami a isasshiyar yanayin lafiya, sha ruwa mai yawa kamar yadda zai yiwu yau da kullum, dandana infusions tare da masu zaki (mafi kyau a ciki matsakaici amfani) kuma ku ɗanɗana abincinku tare da gishiri da balsamic vinegar. Ya kamata ku maimaita menu daki-daki a ƙasa kowace rana cewa kuna bin abincin, kuma ku kula da halaye masu daidaituwa, kamar rungumi lafiya da na halitta abinci.
Me yasa hadin lentil + launin ruwan shinkafa ke aiki
Lentils da launin ruwan shinkafa suna cika juna don bayarwa cikakken furotin tare da duk mahimman amino acid. Bugu da kari, suna bayar da cin abinci fiber wanda ke taimakawa wajen daidaita ci, inganta zirga-zirga da daidaita glucose.
Brown shinkafa yana da ƙananan glycemic index wancan fari da babba narkewar abinci, yayin da lentil ke bayarwa baƙin ƙarfe, folate, zinc da magnesium. Tare suka samar makamashi mai dorewa da inganta lafiyar zuciya da jijiyoyin jini godiya ga fiber da phytochemicals.
A cikin abubuwan da suka dace kuma sun dace kwayoyi (ƙananan rabo) don tallafawa satiety da rubutu; kuma kada kuyi tunanin cewa shinkafa tana kitso da kanta: Haɗe-haɗe da kyau, yana rufe hadadden buƙatun carbohydrate ba tare da wuce haddi ba. Idan kana buƙatar daidaita sassa don ingantaccen tsarin tsarin jiki, tuntuɓi jagorori kamar na ta rage cin abinci don ayyana.
GabaÉ—aya dokoki da shawarwari
- shawarwarin likita idan ba ku da lafiya kafin fara kowane tsari.
- Hydration: cinye akalla 1-1,5 L na ruwa a rana don inganta kawar da gubobi.
- Hasken dafa abinci: Ba da fifiko ga tafasa, tururi, ko gasa; kauce wa soyayyen abinci.
- Madaidaicin gishiri kuma amfani da ganye / kayan yaji don ƙara dandano ba tare da adadin kuzari ba.
- Bambance kayan lambu a shirye-shirye (broccoli, alayyafo, farin kabeji, turnip ganye, da dai sauransu).
- Infusions da kofi: har zuwa kofi biyu a rana, zai fi dacewa ba tare da sukari ba.
- Idan akwai yunwa, ƙara kayan lambu kyauta, ba condiments ko mai.
- Motsi na yau da kullun don inganta yawan kuÉ—in caloric da tsarin jiki.
tip: Idan kuna amfani da kayan zaki, sanya fifiko stevia mai tsabta ko rage kashi a hankali; Hakanan zaka iya dandana tare da kirfa ko kwasfa na citrus.
Menu na yau da kullun:
Breakfast: 1 jiko da 1 kirim mai tsami.
Safiyar rana: 1 'ya'yan itace.
Abincin rana: 1 zurfin farantin lentil da launin ruwan kasa salatin shinkafa, 100 g na kaza, nama ko kifi da 1 jiko.
Tsakar rana: 1 'ya'yan itace.
Abun ciye-ciye: Jiko 1 da yanka 2 na gurasar alkama gabaÉ—aya tare da cuku ko jam mai haske.
Abincin dare: lentil da launin ruwan shinkafa shinkafa da jiko 1. Kuna iya cin abincin adadin salatin cewa kana so
Kafin kwanciya barci: 1 sashi na haske gelatin.
Bambance-bambance, rabo da kuma daidai zaɓuɓɓukan
- Abubuwan gina jiki na dabba Abincin rana: Madadin tsakanin kaza, turkey, kifin fari mai laushi da shuÉ—i. Jagoran Jagora: 100-120 g raw.
- Zabin cin ganyayyaki/vegan: maye gurbin rabon dabba tare da tofu, tempeh, soya mai laushi ko seitan (100-150 g), adana lentil + shinkafa.
- Don Allah a yarda a cikin ƙananan rabo: 10 almonds, 3 walnuts ko 15 pistachios lokacin da kake buƙatar ƙarin satiety.
- musanya: Kuna iya canza abincin rana don abincin dare, amma ku guji canza ayyukan yau da kullun.
Nawa ya kamata ka saka a farantinka? Bayani mai amfani: 1 kofin dafaffiyar lentil + 1/2 kofin shinkafa launin ruwan kasa a matsayin tushe da kayan lambu da yawa.
Shirye-shiryen da kayan yaji
- Jika 8-12 hours na zafi; ƙara gishiri a ƙarshe don hana taurin.
- Yana inganta narkewa da cumin, Fennel, bay ganye ko tsiri na kombu na ciyawa.
- Hasken miya tare da kayan lambu, ganye da teaspoon na EVOO ko vinegar.
Nasihar kayan yaji da kayan ƙanshi: tafarnuwa, turmeric, nutmeg, seleri, bay ganye, curry, oregano, mustard, Basil, chives, barkono, shallot, capers, Fennel, barkono, sesame, cloves, lemun tsami, faski, thyme, albasa, marjoram, Rosemary, saffron, cumin, Mint, Sage, Ginger.
Kuskuren gama gari da tambayoyi masu sauri
- Shin shinkafa tana sanya kiba? A'a, matsalar ita ce rabo da miya. Dukan hatsi suna bayarwa jinƙai da hadaddun carbohydrates.
- Salati kawai da dare? Raka su da furotin (dabba ko kayan lambu) zuwa kauce wa kololuwa da glucose.
- Zan iya sha kofi? Ee, har zuwa 2 a rana kuma zai fi dacewa babu sukari.
- Aiki na Jiki: Ƙara matakan yau da kullun ko gajerun zaman ƙarfi don haɓaka sakamakonku.
Ƙungiyar ta lentil da shinkafa launin ruwan kasa Yana da tushe na tattalin arziki, mai yawa, kuma mai gina jiki wanda, tare da hanyoyin dafa abinci masu sauƙi, sarrafa sashi, amfani da kayan yaji mai wayo, da yawan ruwa akai-akai, yana sauƙaƙa rasa nauyi ba tare da jin yunwa ba kuma yana inganta alamun lafiya. Manne kan menu na yau da kullun da aka ba da shawarar, keɓance shi tare da bambance-bambancen da aka ba da shawarar, kuma dogara ga motsi don ƙarfafa sakamako.