Wannan ingantaccen abinci ne a gare ku idan kuna buƙatar rasa wasu ƙarin fam da sauri waɗanda ke damun ku sosai. Abinci ne mai sauƙin aiwatarwa. Idan kun bi shi sosai, zai ba ku damar yin hasara a kusa 3 kilos cikin kawai 6 kwanakin.
Idan ka kuduri aniyar bin wannan abincin dole ne ka sami wani yanayin lafiya Lafiyayyan, ku sha ruwa mai yawa kamar yadda zai yiwu yau da kullun, ku ɗanɗana duk infusions ɗinku tare da mai zaki, kuma kuyi abincinku da gishiri da ɗan ƙaramin man zaitun. maimaita menu daki-daki a kasa kowace rana kuna bin abincin.
Menu na yau da kullun:
Breakfast: 1 jiko na zabi da kuma 1 yogurt mara nauyi.
Safiyar rana: 1 kofin haske broth da 1 'ya'yan itace.
Abincin rana: 100g na nama, kaza ko kifi, 1 zurfin farantin salatin koren ganye na zabi da 'ya'yan itace citrus 1.
Tsakar rana: 1 sashi na haske gelatin.
Abun ciye-ciye: 1 jiko na zabi da 1 yoghurt mai ƙarancin mai.
Abincin dare: 1 dafaffen kwai, miyan kayan lambu na gida, da 'ya'yan citrus 1. Kuna iya cin miya gwargwadon yadda kuke so.
Kafin ka kwanta: 1 jiko na zabi tare da 2 tablespoons na haske hatsi.
Shin yana da lafiya a rasa kilo 3 a cikin kwanaki 6?
Wannan jagorar shiri ne bayyana Kuma, ana amfani da shi akan lokaci, zai iya taimakawa wajen rage kumburi, zubar da ruwa, da inganta narkewa. Don tabbatar da aminci, yana mai da hankali kan ginshiƙai guda uku: fiber da antioxidants (kayan lambu, 'ya'yan itatuwa citrus, kiwi, abarba), hydration mai yawa kuma haske dafa abinci (Boiled, steamed, papillote, purees da miya). Idan kun tsawaita shi fiye da kwanaki shida, la'akari da gabatar da a ranar hutu tare da abinci na kyauta na ramawa ga sauran rana tare da zaɓuɓɓukan haske.
Yadda ake daidaita shi idan kuna motsa jiki
Wasanni ya dace da abinci idan kun kula da wani matsakaicin ƙarfi. Don babban ƙoƙarin, ƙara carbohydrates Minti 30 kafin (dukkan 'ya'yan itace, barr hatsi mara sukari) da fifiko furotin bayan gamawa (kwai mai tauri, turkey, yogurt na halitta, girgiza marar sukari). Guji horo a ciki azumi idan baka saba dashi ba.
Mabuɗin shawarwari don haɓaka sakamako
- Hydration: 1,6-2 L kowace rana a cikin mata da 2-2,5 L a cikin maza (ruwa, infusions mara kyau, broths kayan lambu).
- Isasshen furotin: 1,2-1,6 g / kg na nauyi / rana (kwai, kifi, kaji maras kyau, kayan kiwo na halitta, legumes, tofu).
- dukan 'ya'yan itace fiye da ruwan 'ya'yan itace don kauce wa spikes na glucose da kuma kara satiety.
- Kitse masu lafiya: man zaitun na budurwa, goro, avocado, chia da tsaban flax.
- Dukkanin hatsi y zaren na kayan lambu, legumes da 'ya'yan itace don wucewa da gamsuwa.
- Microbiota: probiotics (yoghurt na halitta, kefir) da prebiotics (tafarnuwa, albasa, artichoke, banana mara kyau, hatsi).
- Kauce wa abincin da aka sarrafa sosai, abubuwan sha masu sukari da barasa; iyakance pro-mai kumburi mai ladabi mai.
- Ku ci a hankali, tauna da kyau kuma kula da abinci na yau da kullun 4-5 ba tare da tsallake abinci ba.
- Abincin dare anjima (2-3 hours kafin lokacin kwanta barci) da haske don inganta hutawa da kulawar hormonal.
Abincin haɗin gwiwa wanda ke rage kumburi
- Artichoke y bishiyar asparagus: tasirin diuretic da fiber.
- Citrus y kiwi: bitamin C da goyon bayan narkewa.
- Alayyahu, barkono, Peas: satiating da m.
- Avocado: kitse mai kariya na zuciya wanda ke kara satiety.
- Mollusks (scallops, clams, oysters): sunadaran gina jiki da ma'adanai.
- Sabbin ganye (Basil, faski, cilantro, Mint) don dandano ba tare da adadin kuzari ba.
5 haske girke-girke ra'ayoyin
- Latte turmeric: kayan marmari masu zafi tare da kurfi, kirfa, barkono barkono da dakakken dabino.
- Gasa Farin kabeji: Mix da cumin, paprika, thyme, da tafarnuwa; gasa har sai launin ruwan zinari.
- Namomin kaza da aka cika: Sauté stalks tare da tafarnuwa da naman alade; kaya da gasa.
- Sandunan karas: kayan yaji na Provencal ganye, turmeric, da oregano; gasa.
- Kwai masu duhu: fararen kwai a cikin tanda tare da gwaiduwa rawanin biredi.
Motsa jiki masu kara kuzari
- Masu hawan dutse: tsayayye taki, cibiya mai aiki da baya tsaka tsaki.
- Iron Superman: miqe musanya hannaye/kafafun da ke tabbatar da glutes.
- Babban mataki: ya haɗa hawan da aka sarrafa yana kunna ciki.
- Fitar da Plank: bambancin katako tare da cirewa; kula da daidaita hip alignment.
Ranar hutu: yadda ake sarrafa shi
Zaba abinci kyauta (brunch, pizza ko burger) da kuma rama da abincin dare mara nauyi (cikakken salatin ko kayan lambu smoothie) da matsakaicin karin kumallo na carbohydrate. Ci gaba da aiki na jiki da hydration.
Tatsuniyoyi da ba su taimake ku ba
- "Carbohydrates suna sa ku kiba": Makullin shine yawa da inganci, ba nuna musu ba.
- "Rashin abinci yana taimaka muku rage kiba": yana kara yunwa kuma yana kara dagula sha.
- "Akwai masu ƙona kitse na mu'ujiza": Babu gajerun hanyoyi; kalori balance al'amura.
- "Akwai ingantaccen abinci guda ɗaya kawai": keɓance bisa ga mahallin ku da lafiyar ku.
Mayar da hankali na dogon lokaci
Bayan waɗannan kwanaki 6, ƙarfafa tare da halaye masu ɗorewa: shiryawa da menus, matsakaicin raboƙari kayan lambu da 'ya'yan itatuwa, motsin yau da kullun da kyau karyaWannan shirin na iya zama haɓakar da kuke buƙata don komawa ga cin abinci mai hankali da kula da nauyin ku ba tare da tasirin sake dawowa ba.
