Wannan tsarin abinci ne bisa ga cin abinci daban-daban saladsYana da sauƙin yi, kuma idan kun bi shi sosai, za ku sami sakamako mai kyau. Yanzu, sanya shi a aikace zai ba ku damar rasa nauyi kilo 2 cikin kawai 5 kwanakinKoyaya, zaku iya yin haka don ƙayyadadden lokacin.
Don samun damar yin amfani da wannan tsarin abinci a aikace, dole ne ku sami yanayin lafiya, sha ruwa mai yawa Kowace rana, dandana infusions ɗinku tare da mai zaki sannan ku ɗanɗana abincinku da gishiri da a kadan adadin man zaitunDole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi abincin.
Kullum menu
Breakfast: 1 jiko na zabi da kuma 'ya'yan itatuwa 2 na zabi ko 2 yanka na toast na zabi.
Safiyar rana: 2 karas ko tumatir 2.
Abincin rana: salatin danyen kayan lambu Zabin ku. Kuna iya cin salatin yadda kuke so.
Tsakar rana: 1 skimmed yogurt ko 100 g na Peas.
Abun ciye-ciye: 1 jiko na zabi da kuma 'ya'yan itatuwa 2 na zabi ko 2 yanka na toast na zabi.
Abincin dare: Zabi salatin danye kayan lambu. Kuna iya cin salatin yadda kuke so.
Me yasa wannan cin abinci na kwanaki 5 ke aiki
Cakuda koren ganyeKayan lambu, 'ya'yan itatuwa, da legumes suna ba da bitamin, ma'adanai, antioxidants, da zaren wanda ke taimakawa wajen rage kumburi da inganta jin dadi. Don haka yana ba da gudummawa sosai rasa nauyi ta hanyar lafiyaSalati ya kamata bambanta kuma cikakke: ya hada da tushen m furotin (Boiled kwai, tuna gwangwani, kyafaffen kifi, turkey ko kaza, tofu), wani yanki da aka auna. hadaddun carbohydrates (quinoa, launin ruwan kasa shinkafa, lentil, chickpeas) da fats masu lafiya (avocado ko goro).
Yadda ake gina salatin cikakke da cikawa
Guji miya mai kalori (kamar Kaisar, mayonnaise, ko yogurt sauce) kuma zaɓi tufafi masu haske: karin budurwa man zaitun, lemo, ganye, ko taba miya soja / misoWannan yana inganta dandano tare da ƙananan adadin kuzari kuma yana inganta lafiyar zuciya.
- Tushen wajibi: letus, 1/4 na karas babba (ko 1/2 kananan), 1/4 na apple cikin dice kuma sprouted.
- Karin kayan lambu (zabi 2-3 a cikin ƙananan yawa): kokwambaalbasa, seleri, barkono, bishiyar asparagus, baby alayyafo, ja chard, endive.
- Sunadaran haɗin gwiwa: Kwai mai tauri, tuna a cikin ruwa, kifi mai kyafaffen, gasasshen turkey ko kaza, tofu; wadannan taimaka wa jinƙai riga kula da tsoka taro.
- Babban carbohydrates: quinoa, shinkafa launin ruwan kasa, lentil, chickpeas, ko busasshen burodi croutons don ƙarin ingantaccen salatin mai kuzari.
- Kitse masu lafiya: avocado da dan goro kadan.
Jagoran aiki na kwanaki 5: haɗin gwiwar da aka ba da shawarar
Ci gaba da menu na yau da kullun Ana ba da shawarar waɗannan haɗuwa da amfani da su a abincin rana da abincin dare don samar da cikakkun abubuwan gina jiki ba tare da ƙara yawan adadin kuzari ba:
- Zaɓin 1: letas + karas + apple + sprouts + tuna + quinoa + man zaitun da lemo.
- Zaɓin 2: alayyafo + kokwamba + barkono barkono + dafaffen kwai + kaji + Vinaigrette mai laushi.
- Zaɓin 3: ganyen gauraye + albasa + seleri + pollo gasassu + launin ruwan kasa shinkafa + sabbin ganye.
- Zaɓin 4: ja chard + endive + bishiyar asparagus + kyafaffen kifin kifi + tsaba + man zaitun.
Dressings, sodium da smart hydration
Sarrafa sodium Don rage riƙe ruwa, ba da fifiko ga ruwa (gilasai 8-10), teas na ganye tare da mai zaki, kuma, idan zai yiwu. farkon abincin dare Don inganta ingantaccen barci. Shawarwarin 'ya'yan itace tsakanin abinci: apple, pear, kiwi, strawberries, abarba, gwanda, kankana, plum, guna, ko ɗan ƙaramin rabo na banana.
Anti-riƙe broth da ultra-draining jiko
A kwanakin kumburi, haɗa a tsarkakakken broth Tasiri sosai tare da: albasa, leek, seleri, faski, karas da turnip, ban da Ginger, Sage y 'ya'yan fennelShiri mai sauri: tsabta da sara; tafasa kome na minti 30 a kan zafi kadan tare da murfi; iri da adanawa. A karshen babban abinci, sha wani jiko na daidai sassan madara thistle, dandelion y boldo.
Yi abincin kawai don 5 kwanakinDaidaita yanki zuwa ainihin sha'awar ku, guje wa miya mai nauyi, kuma ku tuna cewa asarar nauyi na farko wani bangare ne na ... magudanar ruwa kuma mafi kyawun sarrafa kalori. Idan kuna da wani yanayin likita, tuntuɓi ƙwararru da farko.
