Rage nauyi ta hanyar cin ƙananan rabo Yana yiwuwa idan kun zaɓi abinci mai inganci, ku kula da yawan makamashi da abinci da kuma kula da halaye da cewa goyon bayan your metabolism. A ƙasa zaku sami taƙaitaccen tsari da tarin dabaru masu amfani da aminci don rasa mai Babu abincin mu'ujiza. Shawara a abinci mai gina jiki don asarar nauyi.
Wannan shi ne tsarin abinci na abinci musamman tsara don dukan waɗanda suke da bukata rasa 'yan kilos cewa suna da yawa kuma hakan yana damun su sosai. Shiri ne mai sauqi qwarai da za a bi; ya dogara ne akan cin ƙananan abinci. Idan kun bi shi sosai, zai ba ku damar Asara kusan kilo 1 a cikin kwanaki 2 kacal.
Idan ka kuduri aniyar sanya wannan tsarin abinci a aikace dole ka sami a lafiya halin da ake ciki, sha ruwa da yawa kamar yadda zai yiwu kullum, yin motsa jikiZaƙi duk infusions tare da mai zaki da kuma lokacin abinci tare da gishiri, vinegar, da ɗan ƙaramin adadin man sunflower. Dole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi shirin.
Misali na menu na yau da kullun:
A kan komai a ciki: ½ peach ko ½ apricot.
Breakfast: 1 jiko (shayi, kofi ko yerba mate) da 2 haske ruwa crackers yada tare da haske jam.
Safiyar rana: Gilashin lemun tsami.
Kafin abincin rana: Pickles 4.
Abincin rana: 1 kofin miya kayan lambu da 1 pear.
Bayan abincin rana: 1 kofin shayin boldo ko chamomile.
Tsakar rana: 1 sashi na haske gelatin.
Abun ciye-ciye: jiko 1 (shayi, kofi ko yerba mate) da 2 kukis na bran haske yada tare da cuku mai haske.
Kafin cin abincin dare: 3 zaitun baƙi ko kore.
Abincin dare: 1 kaza kaza, 1 sashi na gauraye salatin da 1 kiwi.
Kafin kwanciya barci: Gilashin 1 na madara madara ko ½ yoghurt skimmed.
Shin al'ada ne don cin abinci kaɗan kuma kada ku rasa nauyi?
E, yana iya faruwaJiki ya dace da ƙuntatawa kuma ya shiga yanayin adanawa: ƙananan kashe kuɗin makamashi, raguwa leptin (yana daidaita gamsuwa da kashe kuɗi), yana ƙaruwa cortisol saboda damuwa kuma ana iya samu kumburi da kuma riƙe ruwa. Idan abinci yayi kadan a ciki furotin, fiber da micronutrientsƘara yawan yunwa, gajiya, da fushi suna bayyana, yana hana asarar mai.
Bugu da kari, dalilai kamar hawan jini, jure insulin o SOPda kuma hormonal canje-canje da kuma rashin barciZa su iya hana sakamakon. Manufar ba kawai don rage cin abinci ba, amma ci mafi kyau kuma ku fahimci yadda jikin ku ke amsawa.
Kuskuren gama gari lokacin ƙoƙarin rasa nauyi ta hanyar cin abinci kaɗan
- Tsallake abinciYana ƙara damuwa kuma yana haɓaka cin abinci mai yawa da sakamako mai dawowa.
- Abinci masu takurawa sosaiSuna rage metabolism kuma suna haifar da kasawa (gajiya, asarar gashi).
- Mai da hankali kan adadin kuzariBa tare da inganci ba, kuna rasa taro tsoka da gamsuwa.
- Sha ruwa kadanAna kuskuren ƙishirwa ga yunwa kuma riƙewar ruwa yana faruwa.
- A guji lafiyayyen kitse: yana kara muni jinƙai da kuma hormonal balance.
Yadda za a ci ƙasa ba tare da jin yunwa ba: yawan makamashi da hanyar faranti
Prioriza karancin makamashi yawa abinci (high girma, low adadin kuzari): kayan lambu, dukan 'ya'yan itatuwa, broths, legumes, purees irin su kabewa da dankalin turawa puree da dukan hatsi. fiber da ruwa Suna ƙara ƙara kuma suna inganta jin daɗi.
Misalai masu amfani: maye gurbin miya mai kitse da kayan lambu sauteedzabi dukan 'ya'yan itace Maimakon ruwan 'ya'yan itace, musanya masu ladabi don hade ( hatsi, launin ruwan kasa shinkafa, 100% dukan gurasar alkama) da amfani durƙusad da furotin (kifi, kaza, legumes irin su lentil da shinkafa launin ruwan kasabayyana) da fats masu lafiya (EVOO, kwayoyi) a cikin ƙananan yawa.
Aiwatar da Harvard Plate50% kayan lambu, 25% protein, 25% dukan hatsi. Zaɓi dukan hatsi (duba yadda) rage kiba ta hanyar cin shinkafa). Ku ci sannu a hankali Yana inganta satiety kuma yana taimakawa wajen mutunta girman rabo.
Mitar abinci da girman faranti
Babu kwakkwarar hujja akan haka yawancin ƙananan abinci Suna hanzarta metabolism. A wasu mutane, suna ƙara yawan yunwaSuna iya zama da amfani idan kun cika da sauri, akwai tashin zuciya o gastroparesisko kuma idan kuna bukata samun nauyiZaɓi abin da ke taimaka muku zama akai.
Yi amfani da ƙananan faranti da Delboeuf ta mafarkiYankuna iri ɗaya suna bayyana girma akan ƙananan faranti, suna rage jarabar samun daƙiƙa. Yin hidima kuma yana aiki miya a gefe kuma a guji cin abinci daga marufi.
Motsa jiki, barci da damuwa: abokan hulɗar metabolism
Ya haɗu da karfi (yana kare tsoka da basal metabolism rate) da cardio Dangane da matakin ku. Barci 7-8 awanni tsari leptin y ghrelinkuma sarrafa damuwa yana raguwa cortisol da kitsen ciki. Dabaru irin su numfashiTafiya na waje ko yoga ƙara sama.
Mafi ɗorewa adadin asarar nauyi shine yawanci 0,5-1 kg kowace makoBa da fifikon hasara man shafawaba kawai asarar nauyi da sauri ba a kashe ruwa da glycogen.
Hanyoyi na abinci masu taimako tare da kulawar kwararru
Babban Abincin Abinci (ƙananan carbohydrates, mai yawan furotin): yana inganta ketosis kuma yana kare ƙwaƙƙwaran taro. Misali mai amfani shine abincin shinkafar kwai da ruwan kasaYana buƙatar sarrafawa don gujewa abubuwan gina jiki wuce haddi da karancin abinci mai gina jiki.
Cincin kumburi: ba da fifiko ga kifi mai mai, man zaitun mara kyau, 'ya'yan itatuwa, kayan marmari, goro da kayan yaji kamar turmeric o GingerYana taimakawa wajen ingantawa narkewa, kuzari da jin daɗin rayuwa gabaɗaya, yana fifita asarar ci gaba.
Duk hanyoyin biyu ya kamata a tsara su kuma kula da kankamusamman idan akwai koda, hanta, hormonal ko pathologies na rayuwa.
10 m halaye da smart zažužžukan
- Rage abincin da aka sarrafa sosai da karin girki a gida.
- Karanta lakabin kuma a guji tace sukari da fulawa.
- Aiwatar da Harvard Plate kuma ku ci ta launuka.
- sa'o'i na yau da kullun kuma a tauna a hankali.
- 5 sabis na 'ya'yan itatuwa da kayan marmari a rana.
- Dukkanin hatsi don ƙarin fiber da satiety.
- ingancin sunadaran a kowane abinci
- Kaman lafiya (avocado, EVOO, kwayoyi).
- Ƙananan gishiri (max. 5 g / rana) kuma kula da gishiri mai ɓoye.
- shawarwari masu amfani: karamin abinci sandwiches, taliya al dente tare da tumatir, pizza na gida tare da karin kayan lambu, microwaved dankalin turawa omelet, wani yanki na zaitun (~ 40 g), karamin dintsi na kwayoyimiya a cikin jirgin ruwa mai laushi da oza na duhu cakulan kan lokaci.
Abin sha da abubuwan ciye-ciye masu taimako
Kasance cikin ruwa ruwa (3 + 2 mulki a duk rana). Ya hada da infusions (Green shayi; tuntuɓi wasu zaɓuɓɓuka kamar su Dandelion ko shayin Java tukuna). A ruwan tumatir gida ko a ɓarke Abincin gida zaɓuɓɓukan haske ne. Ka guji abubuwan sha masu sukari da barasa.
Idan, duk da ƙoƙarin ku, ba ku sami ci gaba ba, tuntuɓi ƙwararru: watakila kuna cin abinci kadan ne, bace sunadarai o da karfiKo kuma akwai dalilai na hormonal. Daidaita tsarin ku da salon rayuwa zai kawo ku kusa da sakamako mai kyau.
Wannan hanyar ta haɗu da ɗan gajeren tsari, ƙaramin yanki tare da kayan aikin tushen shaida don adana tsoka da kuma inganta yanayin yanayin hormonal wanda zai dace da asarar mai mai lafiya.
