Wannan tsarin abinci ne wanda aka tsara musamman ga mutanen da ke buƙatar bin sa. rasa tsakanin kilo 2 zuwa 3 a cikin kwanaki 7 A lokacin zafi, babban abincin su shine karas da salatin kokwamba. Idan kun bi wannan sosai, za ku yi asara tsakanin kilo 2 zuwa 3 a cikin kwanaki 7.
Yanzu, idan kun ƙudurta aiwatar da wannan tsarin tsarin abinci a aikace, dole ne ku sami lafiya halin da ake ciki, sha Lita 2 na ruwa kowace ranaKi ɗanɗana infusions ɗinku tare da mai zaki, kuma ku ɗora abincinku da gishiri, ƙaramin adadin man sunflower, da vinegar. Ya kamata ku maimaita menu daki-daki a ƙasa kowace rana da kuka bi abincin.
Menu na yau da kullun:
Breakfast: 2 'ya'yan itatuwa da ka zaba ko 1 yoghurt mai ƙarancin mai da kofuna 2 na jiko na zaɓin ku.
Safiyar rana: 1 karas da 1 kokwamba.
Abincin rana: 1 dafaffen kwai, karas da salatin kokwamba, da 1 serving na gelatin haske. Kuna iya cin salatin yadda kuke so.
Tsakar rana: 1 gilashin ruwan 'ya'yan itace na zabi da karas 1.
Abun ciye-ciye: 2 kofuna na jiko na zabi, Yankakken gurasar alkama guda 2 ko bran yada tare da cuku ko haske jam, da kokwamba 1.
Abincin dare: 2 kofuna na haske broth, karas da salatin kokwamba, da 1 serving na gelatin haske. Kuna iya cin salatin yadda kuke so.
Me yasa karas da cucumbers ke aiki don asarar nauyi
Tare suna ba da haɗin kai fiber, ruwa da micronutrients wanda ke rage sha'awar, inganta narkewa kuma yana sauƙaƙe sarrafa sashi, maɓalli a cikin kowane tsarin asarar nauyi.
Yadda za a sanya wannan shirin ya zama mafi aminci kuma mafi dorewa
Abincin abinci mai ƙarancin kuzari sosai (<800 kcal) ba su dawwama kuma ba su cika a cikin abubuwan gina jiki ba. Don guje wa rashi, ƙara babban salatin ku da durƙusad da furotin (kaza, turkey, kifi, qwai, tofu), hadaddun carbohydrates (shinkafar launin ruwan kasa, quinoa, gurasar alkama gabaɗaya) da fats masu lafiya (man zaitun, tsaba, avocado).
Nufin a matsakaicin ƙarancin caloric 200-300 kcal / rana kuma rarraba macros a kusa 40% carbohydrates, 30% protein, 30% mai don mafi girma satiety da adana yawan tsoka.
Yi lissafin bukatun kuzarinku tare da dabarar Miffin-St. John's (TMB): Mata: 10 × nauyi (kg) + 6,25 × tsawo (cm) - 5× shekaru - 161; Maza: 10× nauyi(kg) + 6,25× tsawo(cm) - 5× shekaru + 5. Daidaita sakamakon zuwa matakin aiki kuma a cire kasawar da aka ba da shawarar.
Hydrate a hankali: manufa mai amfani ita ce a sha ruwa akai-akai a lokacin rana da kuma kafin kowane abinci. Abin sha tare da kokwamba, Citrus da Mint Suna samar da electrolytes da sabo ba tare da ƙara yawan adadin kuzari ba.
Ra'ayoyi da bambance-bambancen da aka yi wahayi ta hanyar sakamako mafi kyau
Hasken karin kumallo: smoothies tare da kokwamba, Girkanci yogurt da chia don fara ranar tare da hydration da furotin; dukan gurasar alkama tare da kwai da kokwamba don ci gaba da makamashi.
Cikakken abincin rana: kwano na quinoa tare da kaza da kokwamba, ko salatin tare da edamame, sabo ne ganye da tsaba don ƙara fiber da micronutrients.
Smart abun ciye-ciye: sanduna kokwamba tare da humus da ɗan ɗanyen almond; haduwa da citrus don ƙarfafa electrolytes da yaki gajiya.
Biyu girke-girke masu sauri don ƙara iri-iri
2 sinadaran salatin (karas + kokwamba): bakin ciki tube tare da miya man zaitun, gishiri, lemo da sesameIdan ba ku son kokwamba, yi amfani da shi raw zucchini a matsayin madadin crunchy.
Cin cucumber da karas kullum yana samarwa antioxidants, fiber da bitamin wanda ke taimakawa wajen daidaita ci, tallafawa lafiyar hanji, da kiyaye nauyin lafiya. Duk da haka, ba da fifiko ga abinci mai lafiya bambanta da daidaitacce kuma daidaita shirin zuwa bukatun ku na sirri.
