Wannan shi ne m rage cin abinci don haka za ku iya aiwatar da shi kawai a karshen mako. Yana da manufa ga waɗanda suke bukata rasa nauyi da sauri; idan kun yi shi sosai zai iya ba ku damar ragewa 2 kilo a cikin kwanaki 2 (musamman saboda asarar ruwa da deflation). Ba shiri ba ne da za a kiyaye cikin lokaci, amma taimako na wucin gadi.
Domin shigar da wannan tsarin abinci a aikace kuna buƙatar samun a yanayin lafiya dace, sha da yawan ruwa yiwu yau da kullum, dandana your infusions da zaki da kuma kakar your abinci da gishiri mai matsakaici, lemon tsami da kuma a kadan adadin man zaitun. Guji barasa da abinci mai sarrafa gaske. Wannan bayanin shine m kuma baya maye gurbin shawarar likita; idan kana da ciki, mai shayarwa, shan magani, ko kuma kana da yanayin lafiya (ciwon suga, ciwon koda, rashin cin abinci, da sauransu), tuntuɓi mai sana'a kafin yin canje-canje ga abincin ku.
Yadda ake haɓaka sakamako ba tare da haɗari ba
Don inganta tasirin magudanar ruwa, rage sodium kuma yana iyakancewa hadadden carbohydrates (bread, taliya, hatsi) na sa'o'i 48, fifita kayan lambu, 'ya'yan itatuwa da sunadarai masu laushi (kaza, turkey, fari da kifi mai launin shuɗi). Haɗa a m cardio aiki (tafiya da taki mai kyau) tare da karfin bada kayan yau da kullun don kunna metabolism da kare ƙwayar tsoka. Shirya karshen mako, ayyana a tarkon abinci idan kuna so, kuma ku kiyaye sauran abubuwan da kuke ci.
Kullum menu
- Breakfast: 1 jiko (chamomile shayi, boldo shayi ko koren shayi), 1 'ya'yan itace da kuma 1 low-mai yogurt.
- Safiyar rana: 1 jiko na zabi (shayi ko mate cocido).
- Abincin rana: haske ko na gida broth, 100 g na gasasshen kaza ko kifi, tumatir 2 ko karas 2 da 1 citrus 'ya'yan itace na zabi. Za ku iya sha adadin broth da kuke so.
- Tsakar rana: 1 jiko na zabi (shayi ko mate cocido).
- Abun ciye-ciye: Gilashin madara mai sanyi ko zafi mai zafi, 'ya'yan itace 1 da kuka zaɓa, da yanka 2 na alkama gabaɗaya ko gurasar bran tare da jam ko cuku mai haske.
- Abincin dare: haske ko na gida broth, 1 zurfin farantin dafaffen kayan lambu zabinku da kashi 1 na gelatin haske.
- Kafin kwanciya barci: 1 jiko (chamomile shayi, boldo shayi ko koren shayi).
2-day express madadin (jagora)
Tsarin da aka yi amfani da shi sosai na sa'o'i 48 ya ƙunshi: desayuno tare da skimmed yogurt, koren shayi da 2 yanka na abarba don tasirin diuretic; wayewar gari tare da infusions kyauta; abinci tare da defatted kayan lambu broth kuma, a ranar 1, salatin tumatir da tuna tare da oregano da lemun tsami; rana ta 2, farin bishiyar asparagus da wani yanki na gasasshen kifi tare da lemun tsami; abun ci abinci tare da ruwan 'ya'yan itace abarba ko yanka; farashin tare da broth da gasassun/ dafaffen kayan lambu wata rana da kifin naman alade gasasshen dayan. Kayan zaki: jiko. Wannan jagorar yana nema deflate kuma tsaftacewa ba zai zama madadin abinci mai gina jiki na dogon lokaci ba.
Nasihun Nishaɗin Karshen Mako (Ba tare da Lalacewa Makonku ba)
- Shirya menu Litinin zuwa Juma'a a ranar Lahadi don guje wa wuce gona da iri.
- Guji shan giyaZaɓi giya mara-giya, shayi mai ƙanƙara, ruwa mai kyalli, ko ruwan tumatir. Suna da ƙasa da adadin kuzari kuma ba za su lalata burin ku ba.
- Sami abincin yaudara: ƙara ayyuka (fili, wasan ƙwallon ƙafa, hawan keke, ƙwallon ƙafa) kuma ku more ba tare da nadama ba.
- Pizzas da hamburgers Wuta: Zabi sabbin tumatir, namomin kaza, tuna na halitta, da arugula; kauce wa miya mai kitse da tsiran alade; sarrafa girman rabo kuma kuyi hidima tare da salatin.
Kuskuren Karshen Mako Mai Rage Rage nauyi
- Yawan karin kumallo dangane da irin kek akai-akai.
- Laifukan guda biyu a rana ɗaya (abincin rana da abincin dare).
- Gidan cin abinci ba tare da dabara ba: miya, soyayyen abinci da caloric gefen jita-jita.
- barasa akai-akai: adadin kuzari na ruwa wanda ke ƙara sauri.
- Abun ciye-ciye a gaban TV: yafi humus tare da crudités ko popcorn na gida.
- Rashin aikiKwanaki biyu akan kujera na iya goge gibin ku na mako-mako.
Idan kun wuce gona da iri: shirin tsarkakewa na Litinin
- Breakfast: jiko ko kofi tare da madara da gasa tare da man zaitun.
- Safiyar rana: 'ya'yan itace da kore shayi.
- Abinci: danye ko dafaffen kayan lambu + kifi, kaza ko turkey gasasshen; guje wa soyayyen abinci da miya.
- Abun ciye-ciye: 'ya'yan itace.
- Abincin dare: kayan lambu, zai fi dacewa kifi. Kada ku tsallake abinci don "raba."
Ya hada da Tafiya na mintuna 30 kuma koma ga al'ada. Yin watsi da abinci yana ƙara yunwa da haɗarin cin abinci mai yawa.
Matsar da ƙari kuma mafi kyau (hanyoyi masu sauƙi)
Alterna cardio y da karfi, bambanta ayyukan yau da kullun kuma daidaita su zuwa matakin ku. Kasance mai aiki a ƙarshen mako tare da ayyukan nishaɗi: rawa, tafiya cikin rana don haɓakawa bitamin D, Ku tafi cin kasuwa da ƙafa, ku dafa mako, ku yi waƙa don saki endorphins y sarrafa damuwaKo da dogon wanka mai dumi zai iya inganta shakatawa da sarrafa ci; koyaushe yana ba da fifikon motsi.
Halayen da ke ƙarfafa sakamako
- Ƙarfafawa da manufofi gaskiya (aiki da sakamako).
- Ƙarin kayan lambu da fiber, ƙarancin ƙara da kuma tsaftataccen sukari.
- Cikakken hankali lokacin cin abinci: sassa masu hankali kuma babu fuska.
- Tallafi zamantakewa da daidaito: abinci na kyauta, ba kyauta na karshen mako ba.
Tsararren karshen mako, tare da hydration, ƙarancin gishiri, kayan lambu, sunadaran sunadarai da aikin haske, na iya taimaka muku deflate da kuma dawo da iko; mabuɗin don kiyaye abin da aka rasa shine komawa zuwa abinci mai kyau daidaita kuma motsi kullum.
