Wannan abinci ne na ɗan gajeren lokaci wanda yake da sauƙin bi. An tsara shi musamman ga duk wanda ke buƙatar rasa wasu ƙarin fam wanda ke damun su sosai, kuma yana dogara ne da farko akan cin abinci. miya da albasaIdan kun bi shi sosai, zai ba ku damar yin hasara a kusa 1 kilo a cikin kwanaki 2 ½.
Don sanya wannan abincin a aikace, kuna buƙatar wani lafiya halin da ake ciki, sha kamar yadda zai yiwu ruwa Idan za ta yiwu, a sha infusions masu ɗaci a kullum ko kuma a jiƙa su da su zaki, aiwatar da chadi mai haske da miyan albasa da kuma kakar abinci kadan tare da gishiri, vinegar da man zaitunDole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi shirin.
Chard da miyan albasa: girke-girke mai haske
- Sinadaran: chard (yankakken ganye da tsumma), albasa, ruwa ko ruwan kayan lambu mai haske da kuma, na zaɓi. tumatir, kabeji y barkono Kore ko ja. Kayan yaji don dandana: oregano, Basil, turmeric ko dan kadan cayenne don inganta dandano.
- Shiri mai sauƙiKi kawo ruwan ya tafasa, ki zuba yankakken kayan lambu har sai an rufe, sannan ki dahu kan zafi kadan 25-30 mintunahar sai sun yi laushi. Za ka iya Murkushewa juzu'i mash don nau'in kirim mai tsami ko bar cikin gungu. Don ƙarin dandano, a datse albasa da tafarnuwa tukunna da 1 teaspoon na karin budurwa man zaitun kuma ƙara zuwa tukunya.
Kullum menu
Menu na yau da kullun:
- Bayanan: 1 jiko da kashi 1 na plum ko pear compote.
- Washegari: ½ kofin yogurt ko madara mara kyau.
- Abincin ranaKofuna 2 na chard da miyan albasa da ƙwanƙwasa naman sa ƙarami 1.
- Tsakar rana: Kofi 1 na salatin 'ya'yan itace ko 'ya'yan itatuwa 2 da kuke so.
- Abin ci: 1 jiko da 1 babban rabo na haske gelatin.
- farashinKofuna 3 na chard da miyan albasa da karamin yanki na salatin 1 tare da kayan lambu 3 da kuke so.
- Kafin kwanciya: 1 jiko (shayi, kofi ko brewed mate).
Takaitaccen tsari na mako-mako da mahimman jagororin
- Ranar 1: miya + 'ya'yan itatuwa masu ƙarancin sukari (kanna, kankana, jan berries, peach, gwanda, kiwi).
- Kwanaki 2-3: miya + dafa / gasasshen kayan lambu ( ganyen kore: alayyahu, Kale, letas, watercress, arugula, chard).
- Ranar 4: miya + ayaba a matsayin takamaiman tushen carbohydrates; guje wa sukari da abinci mai sarrafa gaske.
- Ranar 5: miya + har 1/2 kg de kaza mara fata ko nama maras kyau; zauna lafiya.
- Ranar 6: gasasshen furotin da aka gasa/gasa (ba a soya) tare da miya.
- Ranar 7: depurative m tare da launin ruwan kasa shinkafa y skimmed kiwo kayayyakin tare da dukan hatsi, ajiye miya.
Wadannan abincin suna takurawa kuma kada ya wuce mako guda. Ƙari da aiki na jiki, mai kyau karya da gujewa rashin ingancin fats, sukari y matsananci-aiki don rage tasirin sake dawowa. A matsayin madadin ko juyawa, zaku iya shirya chard puree da karamin dankalin turawa da albasa, gasa omelet omelet o tsarkakewa broths na seleri da albasa, tumatir o kabeji.
Abokan kayan lambu da haÉ—uwa masu amfani
Bayan chard, suna da amfani saboda zaren, ruwa da macronutrients: bishiyar asparagus, endives, seleri, leek, artichoke, zucchini, alayyafo, naman kaza, danyen karas, broccoli, kokwamba, berenjena, kabeji, daddawa, koren ganye, gwoza, tafarnuwa, albasa, farin kabeji, tashar jirgin ruwa, canons, ruwan wanka, ganye y sarƙaƙƙiyaBa da fifikon hanyoyin dafa abinci gasa, ƙarfe u wutar makera; iyaka ca, kabewa y karas dafaffe Idan kana neman abincin dare mai ƙarancin kalori. cika smoothies Ƙananan 'ya'yan itatuwa da kayan marmari kayan aiki ne masu amfani don sarrafa ci.
Ko da yake wasu nau'ikan wannan miya sun yi alkawarin asarar nauyi sosai a cikin 'yan kwanaki kaɗan, ainihin raguwa ya dogara da dalilai masu yawa. Abin da ke bayyane, duk da haka, shine haɗuwa da miya mai haske mai arzikin fiberHalin lafiya da hydration shine ingantaccen dabarun don rage kumburi, sarrafa ci, da ƙirƙirar yanayi don kiyaye nauyi a cikin matsakaici.
