Wannan tsarin abinci ne wanda aka tsara musamman ga duk mutanen da suke buƙatar rasa wasu karin kilos waɗanda ke damun su sosai. Tsari ne mai sauqi qwarai Don sanya shi a aikace, ya dogara ne akan cin yoghurt mai ƙarancin mai. Idan kun bi shi sosai... Zai ba ku damar rasa kusan kilo 3 a cikin kwanaki 10..
Idan kun ƙudura don aiwatar da wannan shirin a aikace, kuna buƙatar samun a lafiya halin da ake cikiKi rinka sha ruwa mai yawa kullum, ki dandana ruwan infusions dinki da mai zaki, sannan ki yayyafa abincinki da gishiri, ganye, balsamic vinegar, da kuma kadan adadin man zaitun.
Misali na menu na yau da kullun:
Breakfast: 1 jiko na zabi da kuma 1 yogurt mara nauyi.
Safiyar rana: 1 farin shinkafa shinkafa ko yanki guda 1 na gurasar bran da aka watsa da man zaitun.
Abincin rana: 1 alayyahu ko chard empanada da kuma skimmed yogurt. Kuna iya cin yoghurt gwargwadon yadda kuke so.
Tsakar rana: 1 gilashin ruwan inabi da mandarin.
Abun ciye-ciye: 1 jiko na zabi y 1 yogurt mara nauyi.
Abincin dare: 1 hake filletTumatir 1 ko karas da yogurt 2 skimmed.
Kafin kwanciya barci: 1 jiko na zabi.
Fa'idodin gaske na yoghurt skimmed da iyakancewar hanyar
Shahararrun iri suna ba da shawara akalla kashi 3 a kullum Yogurt, 'ya'yan itace da yoghurt kayan lambu, da yogurt tare da hatsi, tare da ƙananan furotin maras nauyi da dukan hatsi. Yana da mahimmanci a duba takubban don zaɓar. ko da yaushe ba tare da ƙara sugars baYogurt mai zaki ko yoghurt tare da toppings mai dadi sabotage ƙarancin kalori.
Ko da yake wasu masu talla sun yi alkawarin asarar nauyin kilogiram 5 a cikin makonni biyu ko ma fiye, Waɗannan manufofin suna da ƙuntatawa kuma marasa dorewa.Shaida da ƙwararrun ra'ayoyin suna ba da shawarar ɗaukar wannan shirin azaman taƙaitaccen dabara kuma na kwarai, ba da fifiko daga baya daidaitaccen tsari.
Zaɓuɓɓuka masu inganci sun haɗa da na halitta mara daɗi ko yogurt na Girkanci da madadin tushen shuka (misali, yogurt soyaGa wadanda basa cin kiwo. Gudanar da sashi yana taimakawa: a matsayin jagora, 150-300 g ta kowace hidima. Don dalilai na bayanai, 150 g yawanci yana ba da kusan: 60-100 kcal (na halitta), 100-150 kcal (Girkanci) y 40-80 kcal (haske).
Yadda za a tsara wannan shirin don rasa 2-3 kg a amince
Ci gaba da menu na asali kuma, idan kuna amfani da shi azaman gyara mai sauri, gwada kada ku bar shi ya wuce 3-4 kwanaki bi. Sha ruwa mai yawa, yi amfani da mai zaki a cikin infusions, kuma kakar tare da gishiri, ganye, vinegar, da Fatananan maiIdan kun yi shi na kwanaki 10 kamar yadda tsarin asali ya nuna, yana da maɓalli. sauraren alamun yunwaKada ku tilasta wa abincin ku kuma ba da fifiko ga yogurt na halitta mara daɗi.
Don iri-iri ba tare da karya tsarin ba: zaku iya musanya tsakanin yoghurt na Girkanci na fili da mara daɗi; ga masu cin ganyayyaki, yogurt soyaA cikin sunadarai na rana (kamar hake a cikin misali), an maye gurbin shi da turkey, kaza, kwai ko farin kifiƘara kayan marmari, danye, ko gasasshen kayan lambu.
Jagora mai amfani shine a haɗa aƙalla uku servings na yogurt raba zuwa karin kumallo, abincin tsakiyar rana da abincin rana / abincin dare; sauran menu an kammala ta kayan lambu, wasu daga m furotin da kananan rabo daga dukan hatsi idan ya dace.
Wadanda ke neman "raba" don wata rana za su iya samun yogurt tare da 'ya'yan itace don abincin dare lokaci-lokaciBa saba ba. Wannan ra'ayin na iya zama da amfani wani lokaci, amma Ba ya maye gurbin daidaitaccen abincin dare akai-akai.
Abincin da aka ba da izini, abinci don gujewa, da abubuwan da aka ba da shawarar
An halatta (Abubuwan da suka fi fifiko): Yogurt na fili/Girkanci ba tare da sukari ko madara ba; 'ya'yan itãcen marmari (apple, berries, strawberries, kiwi), kayan lambu (alayyasa, broccoli, zucchini, tumatir, karas), sunadaran sunadaran (kwai, kaza, turkey, kifi), dukan hatsi ( hatsi, shinkafa launin ruwan kasa, quinoa), legumes a cikin ƙananan yanki da fats masu lafiya (man zaitun, goro, tsaba).
- Ba a ba da shawarar ba: ƙara sugars, pastries, ultra-processed food, sugary drinks, m tsiran alade.
- Ikon rabo: yogurt 150-300 g ta kowace hidima; m furotin 100-150 g kowace abinci; kayan lambu amfani kyauta30-60 g busassun hatsi gaba ɗaya idan an zartar.
- Ruwa: ruwa da infusionsGuji barasa.
Shahararrun hasashe suna nuna cewa calcium zai iya canza cortisol da kuma inganta lipolysis; ko da yake ban sha'awa, ba ta tabbata baBabban tasirin shirin ya fito ne daga karancin kalori kuma mafi girman satiety sunadaran.
Hatsari, contraindications, da ra'ayin masana
Masana sun yi gargadin cewa abincin da aka mayar da hankali kan abinci guda ɗaya Ba ilimi ba ne kuma ba su dawwama. Za su iya inganta billa sakamakodamuwa da kasawa idan an dade. Ba a ba da shawarar fiye da haka ba 3 kwanakin kuma bai dace da mata masu ciki ko masu shayarwa ba. rashin maganin lactose ba tare da madadin, cutar koda ko tarihin rashin cin abinci ba.
Kamar sauran dabaru masu sauri da aka kasasu azaman abincin mu'ujiza (misali, tsare-tsaren kwanaki 13 da aka rufe ko ka'idojin furotin mai girma irin na Dukan), yayi alƙawarin sakamako mai sauri akan farashin ƙuntatawaShawarar gabaɗaya ita ce ba da fifiko ga daidaitoIri-iri da daidaitawa na musamman akan gajerun hanyoyin lokaci.
Yogurt da lafiya a matsayin wani ɓangare na abinci iri-iri, amma ba harsashi na sihiri ba ne. Bayan shirin, komawa zuwa wani tsari tare da kayan lambu, 'ya'yan itatuwa, legumes, hatsi gaba ɗaya, sunadaran sunadarai, da mai mai inganci, tare da aikin jiki na yau da kullun da sarrafa damuwa. Idan kuna da tambayoyi, tuntuɓi mai sana'a.
A matsayin jagora mai amfani: yi amfani da menu na asali a cikin wannan labarin idan ya dace da ku, zaɓi yogurt ba tare da sukari baKasance cikin ruwa, mutunta ra'ayoyin ku, kuma iyakance tsawon lokacin abincin ku. Manufar ba kawai don ganin ƙarancin fam a kan sikelin ba, amma samun lafiya da ƙirƙirar halaye waɗanda za ku iya kula da su.