Yana da manufa mai kyau ga mutanen da suke buƙatar rasa waɗannan karin kilo da ke damun su sosai, waɗanda suke jin dadi Peas da beets, musamman haduwarsu. Idan kun yi shi sosai. Zai iya taimaka maka rasa tsakanin kilo 2 zuwa 3 a cikin mako guda. godiya ga low caloric ci, high a fiber da satiating sakamako.
Domin shigar da wannan tsarin tsarin abinci a aikace kuna buƙatar samun lafiya, dandana infusions da zaki, dandana abincinku da Sal y balsamic vinegar y sha ruwa mai yawa a ko'ina cikin yini. Ya kamata ku maimaita menu daki-daki a ƙasa kowace rana da kuka bi abincin.
Kullum menu
- Breakfast: 1 jiko na zabi da kuma 1 low-mai yogurt tare da hatsi.
- Safiyar rana: 100 g na peas ko beets.
- Abincin rana: 2 kofuna na haske broth da wake da salatin gwoza. Zaka iya cin adadin salatin da kake so.
- Abun ciye-ciye: 1 jiko na zabi da kuma 2 'ya'yan itace na zabi. Kuna iya yanke jiko tare da madara mara kyau.
- Tsakar rana: 100 g na peas ko beets.
- Abincin dare: 2 kofuna na haske broth da wake da salatin gwoza. Zaka iya cin adadin salatin da kake so.
- Bayan abincin dare: 1 gilashin ruwan 'ya'yan itace na zabi ko 1 yanki na gelatin haske.
Dalilin da Ya sa yake Aiki: Kimiyyar Behind Beets da Peas
Beetroot ne a kayan abinci mai gina jiki: yana ba da gudummawa karasani tare da aikin antioxidant, betaine wanda ke tallafawa aikin hanta da babban abun ciki na nitrates cewa jiki ya canza zuwa nitric oxide, inganta vasodilation kuma mafi kyau Gudun jini. Wannan yana hade da mafi kyawun hawan jini y wasan kwaikwayo na wasanni idan an cinye 2-3 hours kafin motsa jiki. Yana da wadata a ciki zaren, folic acid (rukunin B), potassium y baƙin ƙarfe, tare da low caloric ci.
Peas ƙara sama furotin kayan lambu high satiety, more zaren don daidaita glucose da ci, da micronutrients da ma'adanai na rukuni B. Haɗin beetroot + fis yana samarwa girma, satiety da yawa na gina jiki low a cikin adadin kuzari.
Raw vs. dafa da yadda ake amfani da su
- Danyen beets: yana adana ƙari bitamin C; manufa grated a salads, ruwan 'ya'yan itace y milkshakes.
- Beetroot da aka dafa: karin narkewa; cikakke a ciki tsarkakakke, miya y stews. Ruwan vinegar yana taimakawa wajen sassauta ɗanɗanonsa na ƙasa.
Haɗa waɗannan ra'ayoyin: salads, smoothies tare da karas da apple, kirim mai zafi, hummus beetroot, burgers kayan lambu tare da quinoa, kwakwalwan kwamfuta gasa da iri fermented ko pickled don ƙara probiotics.
An amince da ƙarin fa'idodin
Baya ga sarrafa nauyi ta zaren y low caloric ci, beetroot yana da alaƙa da lafiyar zuciya (nitric oxide), goyon baya ga aikin fahimi (ƙarin kwararar jini na cerebral), narkewar lafiya da m anti-mai kumburi aiki. Su folic acid Yana da maɓalli a cikin matakai na babban buƙatar wannan kayan abinci. Wasu mahadi suna nuna yuwuwar maganin kansa a cikin nazarin gwaji.
Sauran kayan lambu da ke taimaka maka rage kumburi da rage kiba
- Bishiyar asparagus, karas, barkono, seleri, leek, artichoke, zucchini: sosai kamuwa da cuta, mai arziki a ciki zaren da micronutrients.
- Alayyafo, broccoli, farin kabeji, kabeji, turnip ganye: jinƙai da yawan abinci mai gina jiki tare da ƙananan adadin kuzari.
- Kokwamba, radish, escarole, latas na rago, ruwa, zobo: babban abun ciki na ruwa da tasiri tsarkakewa.
- Karas, naman kaza, eggplant, thistle, tafarnuwa da albasa: goyon baya ga metabolism, lafiyar hanta da kuma kula da ci.
Kariya da yadda za a guje wa tasirin sake dawowa
Wannan shirin shine hypocaloric kuma baya maye gurbin abinci iri-iri. Ka guji yin shi fiye da haka Kwanaki 7 a jere kuma ku tuntubi idan kun sha wahala ciwon sukari, dutsen koda ko matsalolin gallbladder. Babu shi abincin mu'ujizaAbincin da ke da ƙarancin adadin kuzari (≈1000-1200 kcal) na iya haɓakawa. billa sakamako. Ba da fifikon sunadaran da ba su da ƙarfi, lafiyayyen kitse cikin isassun adadi, kayan lambu a kowane abinci, da motsa jiki na yau da kullun. Beets na iya canza launin fitsari/stool mara lahani, da nasu oxalates yana ba da shawarar daidaitawa ga mutanen da ke da lithiasis.
Haɗin Peas da beets ya fito waje don sa caloric tattalin arziki, high satiating iko da vasodilator da fa'idodin antioxidant; tsara amfani da shi azaman haɓakawa na farko da ƙarfafa sakamakon tare da halaye masu ɗorewa.