Wannan abincin da aka tsara musamman ga duk waɗancan masu ra'ayin ravioli waɗanda ke buƙatar rasa wasu ƙarin fam. Shiri ne mai sauqi qwarai da za a bi, kuma idan kun bi shi sosai. zai iya taimaka maka rasa kusan kilo 2 a cikin mako 1, fahimtar cewa sakamakon ya dogara ne akan kashe makamashi na mutum, aikin jiki da hutawa.
Idan kun kuduri aniyar aiwatar da wannan tsarin abinci a aikace, dole ne ku kasance cikin koshin lafiya, sha akalla 2 lita na ruwa a rana, dandana infusions naki tare da zaki da kakar kadan abincin ku. Maimaita dalla-dalla menu kasa kowace rana kuna aiwatar da shirin.
Menu na yau da kullun:
Breakfast: 1 jiko, 1 ƙaramin yoghurt mai ƙarancin mai da yanki 1 na gurasar alkama gabaɗaya tare da cuku mai haske.
Abincin rana: 1 yanki na ravioli na zabi, 50g na nama, kaza ko kifi da 2 kiwi ko 2 apples.
Abun ciye-ciye: Jiko 1, yoghurt mai ƙananan ƙananan 1 da yanki 1 na gurasar alkama gabaɗaya tare da matsi mai haske.
Abincin dare: Kashi 1 na ravioli na zabi, 1 kofin miyan kayan lambu da pears 2 ko ayaba 1.
Abubuwan da suka dace na taliya da ravioli don asarar nauyi
A cikin abinci mai gina jiki babu adadi na duniya, amma a matsayin maƙasudin gabaɗaya, 60 g busasshiyar taliya Ma'auni ne na hidima ga manya. Idan manufar ita ce rage kiba, daidaita zuwa 40-50 g Dabaru ne mai tasiri. A cikin sabo ko cika taliya, jagora mai amfani shine amfani da hannu kofi biyu a matsayin rabo ko ma'aunin hidima rabin takardar ravioli Daidaitawa. Wata dabara mai amfani ita ce koyan aunawar ku ta amfani da kofi ko kwano daga gida kuma a koyaushe ku maimaita don guje wa wuce gona da iri.
Aiwatar da hanyar farantin lafiya: idan abincin abinci ɗaya ne, manna kada ya wuce 25% na farantin; cika shi da kayan lambu har zuwa rabi kuma ƙara wani yanki na furotin maras nauyi.
Yadda ake dafawa da bautar ravioli don rage adadin kuzari
Makullin ba kawai yawa ba ne, amma yaya kuke shirya su kuma me kuke hada su da:
- Dafa abinci al dente: yana rage ma'aunin glycemic, yana haɓaka sakin glucose a hankali kuma yana ƙara gamsuwa.
- Zaɓi abubuwan haɗin kai a duk lokacin da zai yiwu: la zaren yana daidaita martanin glycemic. Idan kun jure wa nau'ikan hatsi gaba ɗaya da kyau, yi amfani da su akai-akai.
- Smart cika da toppings: ba da fifiko kayan lambu ravioli ko ricotta da alayyafo. Ƙara sunadaran sunadaran kamar kaza, tuna, kwai ko kifi don ƙarin cikawa da daidaitacce tasa.
- Sauce mai haske: zaɓi tumatir na gida tare da karin budurwar zaitun, kayan marmari masu soyuwa, miya romesco mai haske, yogurt sauce, ko avocado tare da lemo. Ka guji kirim, naman alade, da tsiran alade wanda biyu ko sau uku adadin kuzari a cikin kwano.
- Cuku a matsakaici: yi amfani kaɗan kuma zaɓi zaɓuɓɓuka sabo ne ko haskeYisti na gina jiki na iya ƙara ɗanɗanon kunci tare da ƙarancin adadin kuzari.
Ka tuna da hakan aikin jiki na yau da kullun yana ninka damar samun nasara kuma yana rage haÉ—arin sake dawowa.
Glycemic index, taliya mai sanyi da haƙurin narkewa
Baya ga dafa abinci, yanayin zafi yana da mahimmanci. Bayan dafa abinci, idan kina sanyaya taliya an kafa tsayayyen sitaci, ƙarancin narkewa a cikin ƙananan hanji, wanda zai iya rage yawan adadin kuzari da kuma ciyar da microbiota. Maimaita zafi a hankali yana kiyaye wasu tasirin hakan. Ba maganin mu'ujiza bane, amma zai iya taimakawa cikin koshin lafiya tsarin.
A cikin mutanen da ciwon sukari, Ana iya haɗa taliya ta hanyar zabar alkama, dafa shi al dente da rakiyar shi tare da kayan lambu da yawa da furotin, don daidaita amsawar glycemic. Idan da taliya mai sanyi tana kumbura, Bincika haƙurin ku kuma tuntuɓi ƙwararru idan alamar ta sake faruwa.
Nasiha masu amfani don aiwatar da shirin ravioli
- Hydration: kula da akalla lita 2 na ruwa kowace rana.
- Matsakaicin na yau da kullun: Yi amfani da kofi É—aya ko kwano don auna kuma ku guji maimaitawa.
- Kayan lambu ko da yaushe: wanda ya mamaye akalla rabin farantin, danye ko dafa shi.
- Lean protein: Ƙara abinci 1 zuwa abincin rana da abincin dare don ƙarin koshi.
- Gishiri da kayan yaji: Matsakaicin gishiri; inganta dandano da ganye, tafarnuwa, da kayan yaji.
- Motsi na yau da kullun: ba da fifikon tafiya, ƙarfi, da ayyukan da kuke jin daɗi.
Rasa nauyi ta hanyar jin daɗin ravioli yana yiwuwa idan kun kula da ku raba abincida raye-raye, da dafaffen al dente da kuma ingancin miyaTsaya ga menu, tsara adadin zuwa buƙatun ku, kuma dogara ga halaye kamar motsa jiki da ruwa don cimma sakamako mai dorewa.
