Wannan tsarin abinci ne wanda zai taimake ka ka rasa waɗannan karin fam. Yana da sauƙin bi kuma yana da kyau don amfani yayin yanayin zafi. Ya dogara da farko a kan ci na skimmed yogurt tare da hatsiHaɗe tare da 'ya'yan itatuwa, kayan lambu, da ƙananan nau'in furotin maras nauyi, wannan abincin zai iya taimaka maka rasa kusan kilo 1 a cikin kwanaki 4 kawai idan an bi shi sosai. Wannan shi ne saboda yana rage yawan adadin kuzari yayin da yake riƙe da jin dadi.
Menene abincin yoghurt da ƙwanƙwasa ya ƙunshi?
An sani da yogurt rage cin abinci Yogurt mai ƙarancin mai da abincin hatsi shiri ne mai ƙarancin kalori wanda ke ba da fifiko ga wannan kayan kiwo. A cikin classic version, an ba da shawarar cinye aƙalla abinci uku na yogurt a ranaWadannan abinci suna tare da 'ya'yan itatuwa, kayan marmari, da ƙananan furotin da ba su da yawa da kuma hatsi gaba ɗaya. A cikin wannan abincin na musamman, an mayar da hankali kan yogurt maras nauyi tare da hatsi, wanda ya bayyana a kusan kowane abinci.
Babban makasudin shine don rage yawan adadin kuzari na yau da kullun don haifar da a saurin asarar nauyiYogurt yana samar da furotin da probiotics, yayin da hatsi (zai fi dacewa da hatsi gabaɗaya da ƙarancin sukari) yana ƙara fiber da wasu carbohydrates don kuzari. Sakamakon yawanci ana iya gani a cikin 'yan kwanaki, amma wannan shiri ne na ɗan gajeren lokaci wanda bai kamata a tsawaita ba don guje wa ƙarancin abinci mai gina jiki.
Amfanin yoghurt da aka ƙera da hatsi a cikin asarar nauyi
Yogurt mara kitse shine zaɓin abinci mai kyau lokacin ƙoƙarin rasa nauyi, muddin yana cikin daidaitaccen abinci. Yana bayar da... high quality gina jiki wanda ke ƙara yawan gamsuwa da kuma taimakawa wajen sarrafa ci abinci a ko'ina cikin yini. Shi ma tushen calcium da bitamin Babubuwan gina jiki waɗanda ke shiga cikin metabolism na makamashi da kuma aikin da ya dace na tsokoki da ƙasusuwa.
Wani batu a cikin yardarsa shine abin da ke cikinsa probioticsKwayoyin cututtuka masu amfani zasu iya taimakawa wajen inganta microbiota na gut. An danganta ƙoshin lafiya zuwa mafi kyawun sarrafa glucose, rage kumburi, da ingantaccen nauyin jiki. Wannan yana bayyana dalilin da yasa yawancin karatu ke danganta amfani da yogurt na yau da kullun tare da mafi kyawun sarrafa nauyi na dogon lokaci, koyaushe cikin yanayin rayuwa mai kyau.
Hatsi, a nasu bangaren, na iya zama mai dacewa idan an zaɓa da kyau. Mafi yawan shawarar sune: dukan hatsin hatsi ba tare da ƙara sukari bairin su hatsin da ba a bayyana ba ko dukan ɓangarorin alkama, waɗanda ke ƙunshe da ƙarin fiber da micronutrients fiye da zaɓin da aka tace. Fiber yana ƙara jin daɗi, yana taimakawa wajen daidaita motsin hanji, kuma yana iya ba da gudummawa ga ingantaccen amsawar glucose na jini.
Yana da mahimmanci a lura cewa yawancin hatsi na kasuwanci, har ma waɗanda aka sayar da su a matsayin "lafiya" ko "don riƙe da siriri," sun ƙunshi. yawan sukari Ƙara sugars da gari mai ladabi. Waɗannan samfuran sun fi girma a cikin adadin kuzari, suna ba da ƙarancin fiber na gaske, kuma suna iya haifar da hauhawar sukari a cikin jini da haɓaka ci bayan haka, yana sa su zama marasa dacewa da abinci na asarar nauyi.
Hatsari da iyakancewar abinci dangane da abinci guda ɗaya
Ko da yake wannan abincin na yogurt mara ƙiba tare da hatsi na iya taimaka muku rage kiba da sauriMasana abinci mai gina jiki sun yi gargaɗin cewa wannan ba daidaitaccen tsari ba ne don bin dogon lokaci. Misalin abinci ne mai takurawa, mai da hankali kusan ga nau'in abinci guda ɗaya, ban da ƙungiyoyi masu mahimmanci kamar su mai lafiyayye, kyawawan nau'ikan carbohydrates masu rikitarwa, da nau'ikan sunadaran sunadaran.
Bin wannan tsari na fiye da ƴan kwanaki na iya zama da amfani rashin bitamin da ma'adanaiAsarar ƙwayar tsoka da kuma dangantaka mara kyau tare da abinci suma suna da illa. Bugu da ƙari kuma, rage yawan adadin kuzari yana ƙaruwa da haɗarin sake dawowa: lokacin da abincin ya ƙare kuma mutane suka koma ga dabi'un cin abinci na baya, jikinsu yakan dawo da nauyin da suka rasa kuma har ma sun sami ƙarin, musamman ma idan an rama ƙoƙarin tare da cin abinci mai yawa ko kuma wuce gona da iri.
Wani haɗari shine, a cikin mutanen da ke da tarihin Rashin cin abinci Ga waɗanda ke da sha'awar abinci mai mahimmanci, waɗannan abincin "hadari" na iya ƙarfafa tsarin ƙuntatawa kuma ya haifar da asarar sarrafawa na gaba. Don haka, masana sun ba da shawarar yin amfani da irin waɗannan nau'ikan abinci kawai azaman ma'auni na ɗan lokaci kuma koyaushe bayan tuntuɓar ƙwararrun kiwon lafiya.
Har ila yau, ya kamata a tuna cewa Yogurt bai dace da kowa baWadanda ke da rashin haƙuri na lactose, matsalolin narkewa tare da kayan kiwo, ko wasu yanayin koda ya kamata su yi taka tsantsan. Idan kumburi, rashin jin daɗi na ciki, ko gudawa ya faru, yana da kyau a dakatar da shirin kuma kuyi la'akari da wasu hanyoyi.
Gabaɗayan shawarwari don bin wannan tsarin
Don samun damar aiwatar da wannan tsarin abinci, dole ne ku sami a isasshiyar halin lafiya gabaɗayaIdan kuna fama da kowace irin rashin lafiya, shan magani, ko kuna da tarihin narkewa, cututtukan zuciya, koda, ko matsalolin hormonal, yana da mahimmanci ku tuntuɓi likitan ku ko masanin abinci mai gina jiki kafin farawa.
A cikin kwanakin da kuke bin wannan shirin, yana da mahimmanci ku sha ruwa mai yawa kamar yadda zai yiwu A sha ruwa mai yawa a kullum, mai kyau tsakanin lita 1,5 zuwa 2, sai dai in likitanci ya hana. Wannan yana taimakawa wajen kula da ruwa mai kyau, yana inganta jigilar hanji, kuma yana taimakawa wajen jin dadi. Hakanan zaka iya haɗawa da shayin ganye marasa daɗi kuma, idan ana so, baƙar kofi ko kofi tare da abin zaƙi.
Don dandana infusions na ku, ana bada shawara don amfani sweetener maras kalori (idan kun jure shi da kyau) maimakon sukari. Game da jita-jita masu daɗi, yana da kyau a jiƙa su da su gishiri a matsakaici da ɗan ƙaramin man zaitun, wanda ke ba da lafiyayyen kitse, amma kuma adadin kuzari waɗanda yakamata a sarrafa su cikin ɗan gajeren tsari mai tsauri.
Irin wannan abincin yana aiki mafi kyau idan aka haɗa shi da aikin motsa jiki mai saukiKamar tafiya cikin gaggauce, miƙewa, ko motsa jiki a hankali. Ba a ba da shawarar motsa jiki mai tsanani ba lokacin da yawan adadin kuzari ya ragu sosai, don guje wa ƙara haɗarin dizziness, gajiya mai yawa, ko rauni.
Kuna buƙatar maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi shirin, ku tuna cewa wannan shawara ce da aka tsara don dan kankanin lokaci (kusan kwanaki 4). Bayan wannan lokacin, yana da kyau a canza zuwa daidaitaccen abinci da bambancin abinci wanda zai ba ku damar ci gaba da rasa nauyi cikin koshin lafiya kuma ba tare da kwatsam ba.
Cikakken menu na yau da kullun na yogurt skimmed tare da abincin hatsi
Mai zuwa shine ainihin tsari, kamar yadda aka tsara don cimma saurin asarar nauyi a cikin 'yan kwanaki kaɗan. Ya kamata a daidaita rabon yogurt mara ƙiba tare da hatsi zuwa buƙatun ku na makamashi, amma gabaɗaya, hidimar 150 zuwa 200 grams na yogurt tare da matsakaicin adadin ƙananan ƙwayar hatsi gabaɗaya (misali, gram 20 zuwa 30 na hatsi ko flakes na fili).
Breakfast: Ɗayan shayi na ganye ana zaƙi da zaƙi idan ana so da yogurt mara ƙarancin mai da hatsi. Wannan abincin na farko na rana yana samar da furotin da wasu carbohydrates, yana taimakawa wajen sarrafa ci da safe ba tare da wuce abincin calorie ba.
Safiyar rana: 1 yoghurt mai ƙananan mai tare da hatsi. Wannan abun ciye-ciye na tsakar safiya yana hana ku jin yunwa sosai a lokacin abincin rana kuma yana kiyaye matakin kuzarinku saboda haɗin gwiwa. furotin da fiber.
Abincin rana: 1 yogurt mara amfani tare da hatsi, 100 g na kaza ko kifi dafa shi kawai (gasashe, tururi ko gasa, ba tare da miya mai kitse ba) da pear 1, peach 1 ko 1 kore koreAnan, an gabatar da wani ɗan ƙaramin furotin mai ƙarfi, wanda ke taimakawa adana yawan tsoka, da 'ya'yan itace waɗanda ke ƙara bitamin, ma'adanai, da fiber.
Tsakar rana: 1 yoghurt mai ƙananan mai tare da hatsi. Kamar abincin ciye-ciye na tsakar safiya, wannan yana taimakawa wajen sarrafa sha'awar abinci kuma yana rage yuwuwar ciye-ciye akan abinci marasa lafiya kafin cin abinci.
Abun ciye-ciye: 1 jiko na ganye (shai, chamomile, pennyroyal, da dai sauransu) da 1 low-mai yogurt tare da hatsi. Wannan haɗin yana ba da ruwaye da wasu makamashin haske, yana riƙe da tsari na 5 ko 6 allurai a rana wanda yawanci yana inganta yanayin jin yunwa.
Abincin dare: 1 yoghurt mai ƙananan mai tare da hatsi, 1 serving na zabi na kayan lambu salatin (misali, cakuda letus, tumatir, karas, kokwamba, barkono barkono, shredded kabeji) sanye da matsakaicin gishiri da ɗigon man zaitun, da kofi 1. salatin 'ya'yan itace tare da kiwi Babu ƙara sukari. Wannan abincin yana ba da ƙarar kayan lambu da 'ya'yan itatuwa, ƙara yawan satiety tare da 'yan adadin kuzari da kuma tabbatar da ƙarin samar da micronutrients.
Kafin kwanciya barci: 1 jiko na ganye ko gilashin 1 orange ko ruwan 'ya'yan itacen innabi, zai fi dacewa na halitta. Wannan ƙaramin abin sha na ƙarshe yana taimakawa hydrate jiki kuma yana iya samarwa bitamin C da sauran antioxidants. Idan kun fi son rage yawan shan sukari, zaku iya zaɓar shayi na ganye fiye da ruwan 'ya'yan itace.
Yadda za a zabi mafi kyawun yoghurt mai ƙarancin kitse da hatsi mafi dacewa
Kodayake menu yana nufin "yoghurt mara ƙiba tare da hatsi" a cikin sharuddan gabaɗaya, takamaiman samfurin da aka zaɓa yana yin babban bambanci ga sakamakon abinci mai gina jiki. Da kyau, ya kamata ku zaɓi a yogurt na halitta mara kitse ba tare da ƙara sukari baYawancin nau'ikan masu ɗanɗano ko masu ɗanɗano sun ƙunshi adadi mai yawa na sukari, syrups, ko abubuwan zaki da yawa, waɗanda ke haɓaka adadin kuzari kuma suna iya cutar da microbiota na gut idan ana sha akai-akai.
Game da hatsi, ana ba da shawarar zaɓin hatsi gabaɗaya tare da a gajeren jerin abubuwan sinadaraninda kashi na farko shine hatsin hatsi gaba daya (dukkan hatsi, alkama, hatsin rai, da sauransu) kuma babu sukari, zuma, syrups-glucose-fructose, ko kitse mara kyau suna bayyana a cikin sinadarai na farko. Gurasar da aka yi birgima suna ɗaya daga cikin zaɓuɓɓuka masu ban sha'awa saboda abun ciki na beta-glucan, nau'in fiber wanda ke taimakawa wajen sarrafa cholesterol kuma yana inganta satiety.
Zai fi kyau a guje wa hatsin da aka tallata da saƙon kamar "ƙwaƙwalwa," "rashin nauyi," ko "mai girma a fiber" ba tare da duba alamar ba. Yawancin su sun ƙunshi ƙara sugar, mai ladabi fulawa da wucin gadi dandanoBaya ga cakulan cakulan, zuma, ko kayan kitse, wanda ke ƙara yawan adadin kuzari, yana da kyau kuma kada a wuce gona da iri a cikin granolas masu zaki sosai ko waɗanda ke da goro da mai da yawa, kamar yadda, ko da yake suna iya samun lafiya a ƙananan adadi, suna da adadin kuzari sosai.
Idan ka zaɓi nau'in yoghurt da hatsin da ya dace, wannan cin abinci mai haɗari zai dogara ne akan abinci mai sauƙi kuma za ku rage haɗarin cinyewa. ultra-aiki kayayyakin wanda bai dace da burin asarar nauyi mai kyau ba.
Bin wannan shirin na 'yan kwanaki na iya zama haɓakawa na farko don rasa nauyi kuma ya motsa ku don inganta halayen ku, amma kiyaye nauyin lafiya a cikin dogon lokaci zai dogara ne akan ɗaukar wani [sabon, mafi ɗorewa hanya] bayan wannan lokacin. Daidaitaccen abinci, mai wadatar kayan lambu, 'ya'yan itatuwa, legumes, hatsi gabaɗaya, sunadaran sunadaran da lafiyayyen maitare da motsa jiki na yau da kullum, hutawa mai kyau da kula da damuwa.
Wannan abincin na yogurt mai ƙarancin kitse tare da hatsi na iya zama da amfani ga mutane masu lafiya waɗanda ke neman asarar nauyi da sauri da ɗan lokaci, muddin sun fahimci hakan. Ba hanyar mu'ujiza ba cecewa sakamakonsa na ɗan lokaci ne idan ba a canza halaye na asali ba kuma duk wani shakku ya kamata a tattauna tare da mai abinci mai gina jiki ko ƙwararrun kiwon lafiya don daidaita shi da bukatun mutum.
