Wannan tsarin abinci ne wanda aka tsara musamman ga duk waɗanda suke buƙata rasa 'yan kilos cewa suna da yawa. Yana da wani tsari mai sauqi qwarai don aiwatar da shi, ya dogara ne akan cin abinci shinkafa tare da tunaIdan kun yi shi sosai, zai ba ku damar rasa kilo 1 cikin kawai 3 kwanakinmatukar babu wani sabani kuma kana da bin diddigin kwararru.
Idan ka kuduri aniyar sanya wannan tsarin abinci a aikace dole ka sami a lafiya halin da ake cikiA sha ruwa mai yawa a kullum, a ci dafaffen shinkafa da Tuna na halittaZaki jiko duka da kayan zaki sannan ki yayyafa abincinki da gishiri, vinegar, da dan kadan na man zaitun. Ya kammata ka maimaita menu daki-daki a kasa kowace rana kuna aiwatar da shirin.
Kullum menu
Breakfast: shayi na ganye 1, tangerine 1 da Gilashin 1 na madara madara tare da 1 tablespoon na haske granola.
Safiyar rana: 1 taza koren shayi, boldo ko chamomile.
Abincin rana: shinkafa tare da tuna. Kuna iya cin abincin adadin shinkafa tare da tuna cewa kana so
Tsakar rana: 1 kofin koren shayina boldo ko chamomile.
Abun ciye-ciye: 1 shayi na ganye, 1 tangerine da 1 karamin yogurt mara kitse.
Abincin dare: haske ko na gida broth, 1 sashi na shinkafa tare da tuna da 1 yanki na haske gelatin.
Shin zai yiwu a rasa nauyi ta hanyar cin shinkafa tare da tuna?
Irin wannan tsarin yana aiki saboda karancin kalori kuma saboda karancin mai, kuma wasu bambance-bambancen sun haɗa da ƙananan kaso na shinkafa da tuna a cikin manyan abinci tare da yogurt, 'ya'yan itace da ganye shayi tsakanin abinci. Kodayake tuna yana bayarwa lean protein da omega-3 da kuma launin ruwan kasa shinkafa offers carbohydrates Don kuzari, dogaro da abincin ku kawai akan waɗannan abinci biyu bai wadatar ba. rashin daidaituwa.
- Karancin na gina jiki: Ba ya rufe bitamin kamar bitamin C ko ma'adanai irin su calcium, waɗanda ke da mahimmanci ga kariya da kasusuwa.
- Bayyanar Mercury: Yana da kyau a rage yawan shan tuna, musamman ga mata masu juna biyu da yara.
- Asarar yawan tsoka: Ana iya rasa nauyi, amma ba tare da shiri ba akwai hadarin catabolism.
- Gajiya da rashin jin daɗi na narkewa: monotony da ƙananan fiber na iya samarwa lalata da rashin jin daɗi na ciki.
- Tasirin sake dawowa: Lokacin komawa zuwa yau da kullun, yana da yawa don dawo da asarar nauyi.
Shirye-shiryen da tsawon lokaci: abin da suka yi alkawari da abin da yake gaskiya
Shawarwari suna yaduwa da'awar Asara har kilo 3 a cikin kwanaki 6 tare da shinkafa da tuna, har ma da alƙawura masu ƙarfi a cikin ɗan lokaci; tuna cewa waɗannan alkaluma sun dogara da riƙewar ruwanauyi na farko da riko, kuma cewa ba duka asarar za ta zama kitsen jiki ba.
Hanyar da ta dace ta iyakance wannan yarjejeniya zuwa gajerun lokutaba da fifiko ga matsakaicin yanki da ƙananan, abubuwan ciye-ciye masu aminci tsakanin abinci (kamar 'ya'yan itace, yogurt na halitta da shayi na ganye) don inganta satiety da micronutrients ba tare da karya burin kalori ba.
Ga waɗanda ke neman tsari, ana iya musanya shi shinkafa launin ruwan kasa da tuna gwangwani a manyan abinci ko Ƙunƙarar bakin ciki, kula da gishiri da kuma ƙara kayan lambu ( barkono barkono, zucchini, leafy ganye) don ƙara fiber; wannan yana rage haɗarin maƙarƙashiya da gajiyawar da ke tattare da yawan cin abinci mai yawan gaske.
Shawarwari don ɗaukar nauyin amfani da aminci
Iyakance shirin zuwa a kalla kwanaki 3 Kuma ku guji yin ta idan kuna da ciki, kuna shayarwa, ko kuma idan yaro zai bi shi. Kuna iya haɗawa 'ya'yan itatuwa da kayan marmari don ƙara fiber da bitamin, da fifiko Tuna na halitta tare da kiyaye shi a cikin mai don rage adadin kuzari da ƙara mai.
A matsayin jagora na gaba ɗaya, ana rarraba madaidaicin abinci a kusa 55-60% carbohydrates, ≈15% protein y <30% maiBugu da ƙari, ana bada shawarar cinyewa kifi mai kitse Sau da yawa a mako, madadin nau'in halittu da tsari don daidaita sodium a cikin tanadu.
Bayani mai amfani: tuna yana ba da kewaye 22g na furotin / 100gGwangwani na ruwan 'ya'yan itace na halitta yana tsada 128 kcal kuma a cikin mai zai iya wuce 186 kcal kowace hidima. Duba cikin abun ciki na gishiri a kan lakabin kuma ku sha ruwa mai yawa infusions ba tare da sukari ba.
Ka tuna cewa akwai matsananciyar sigar da aka sani da "abincin tuna"Kusan an mayar da hankali kan wannan abincin na kwanaki da yawa; bai dace da dogon lokaci ba kuma ba shi da ma'ana. Don ci gaba da sakamako, hada shirin tare da aiki na jiki sannan a dawo da halaye iri-iri da lafiya.
Alamomin faɗakarwa da yadda ake rage haɗari
Ka guji juya wannan hanyar zuwa a abincin mu'ujiza tsawaitawa: monotony yana ƙarfafa barin barin barin aiki, billa sakamako da rashin lafiya dangantaka da abinci. Idan kun fuskanci dizziness, gajiyaIdan kun fuskanci maƙarƙashiya ko maƙarƙashiya, dakatar da tuntuɓar likita.
Matsakaicin mitar tuna gwangwani don sarrafa abincin sodium da kuma bayyanar da gurɓataccen abu; madadin da sauran hanyoyin kifi da kayan lambu masu arziki a cikin bitamin C da calcium don cike gibin da aka saba samu a hadewar shinkafa da tuna.
Yadda ake shirya tasa shinkafar tuna mafi daidaitacce
Tafasa da shinkafa a cikin kifi mai laushi ko kayan lambu; sauté albasa da karas Yanke albasan a daka su a cikin teaspoon na man zaitun. Sai ki zuba shinkafar ki zuba a cikin kayan (yawan shinkafa sau biyu). Cook a kan zafi kadan na minti 15, cire daga zafi, da kuma haɗuwa da sinadaran. Tuna na halitta Yanke kanana don ya dahu a cikin sauran zafi na minti 5-7. Daidaita da ganye da lemo maimakon karin gishiri. Cika tasa da salatin don ƙara fiber, musamman idan kuna amfani da farar shinkafa.
Tambayoyin da ake yawan yi: rabo, canji, da rikowa
Nawa ne m? Daidaita kashe kuɗin ku: jagora mai sauƙi 80-100 g shinkafa da ba a dafa ba ga babban abinci da 1 gwangwani na tuna (drained), ƙara kayan lambu kyauta.
Farar shinkafa ko launin ruwan kasa? na game Yana ba da ƙarin fiber. da gamsuwa; idan makasudin shine hutu na narkewa na ɗan lokaci, makasudin na iya zama ƙari astringentAmma yana da kyau a daidaita shi da kayan lambu.
Yadda za a kauce wa gundura? Canza kayan yaji da ganye (curry mai laushi, paprika, oregano), ƙara kayan lambu mai sauteed da sauran gabatarwa (salatin dumi, soya-soya, kwano) ba tare da ƙara miya mai kalori ba.
Tsarin tsari mai kyau da ɗan gajeren lokaci, wannan dabarar na iya zama abin ƙarfafawa na farko; canji na gaske ya zo daga halaye masu dorewaDaban-daban na abinci da sarrafa rabo, guje wa monotony da ba da fifiko ga lafiya na dogon lokaci.
