Wannan shi ne cikakken abinci Don ku idan kuna so karas da kuma squash Kuma kuna buƙatar rasa wasu ƙarin fam waɗanda ke damun ku sosai. Shiri ne mai sauqi qwarai da za a bi, dangane da cin waɗannan dafaffen kayan lambu guda biyu, sosai low kalori, mai arziki a zaren kuma tare da babban tasiri satiatingIdan kun bi shi sosai, zai ba ku damar yin hasara a kusa 3 kilo a cikin kwanaki 15, idan dai kun raka shi da kyawawan halaye.
Kabewa da karas kayan lambu ne waɗanda, duk da cewa suna da mummunan suna a wasu tsofaffin abinci, yanzu ana la'akari da su matukar amfani a cikin tsare-tsaren asarar nauyi: suna ba da gudummawa low kalori, da yawa ruwa, bitamin kamar A, da C da na kungiyar B, ma'adanai irin su potassium da isasshen adadin zaren wanda ke taimakawa wajen sarrafa ci da kuma matakan sukari na jini.
Bugu da ƙari, kabewa shine kyakkyawan madadin abinci mai yawan kalori irin su ca, kamar yadda yake ba ku damar shirya jita-jita masu yawa tare da ƙarancin kuzari kuma mafi kayan masarufiRubutun sa mai laushi shine manufa don purees, miya da kirim mai haske wanda ya cika ciki ba tare da samar da adadin kuzari da yawa ba, wani abu mai mahimmanci lokacin ƙoƙarin rage kitsen jiki ba tare da jin yunwa ba.
Gabaɗaya shawarwari kafin fara cin abinci
Idan ka kuduri aniyar sanya wannan tsarin abinci a aikace dole ka sami a lafiya halin da ake ciki Kuma, idan kuna da wata cuta (ciwon sukari, matsalolin koda, matsalolin narkewa, ciki, da dai sauransu), tuntuɓi likita tukuna. kwararen lafiyaWannan abincin yana ɗan gajeren lokaci kuma na musamman lokuta; bai kamata ya zama abincin ku kaɗai ba a cikin dogon lokaci.
para haɓaka sakamakon Kuma kula da jikin ku yana da mahimmanci:
- Sha da ruwa mai yawa kamar yadda zai yiwu yau da kullum don kula da mai kyau hydration da inganta kawar da gubobi da ruwaye.
- Ji daɗin infusions ɗinku da zaki maimakon sukari don rage cin abinci komai a cikin adadin kuzari.
- Yi abincinku tare da gishiri mai matsakaici kuma kadan kadan man sunflower ko wani mai kayan lambu, fifita tafasa, tururi ko yin burodi akan soya.
- A guji bauta wa kabewa da karas tare da miya mai kitse, cuku mai yawan gaske, ko burodi mai yawa, saboda waɗannan suna ƙara haɓakawa sosai. Samun makamashi.
Kuna buƙatar maimaita menu dalla-dalla a ƙasa kowace rana kuna bin abincin, kama da sauran jagororin dafaffen abinciYana da ƙarancin kalori kuma tsari ne mai kauri, don haka ya fi dacewa a yi amfani da shi azaman ... turawa ta farko sannan a ci gaba da cin abinci iri-iri, mai wadatar sauran kayan lambu, 'ya'yan itatuwa, legumes, hatsi gabaɗaya da tushen furotin maras nauyi.
Amfanin rage kiba ta hanyar cin karas da kabewa
La karas da kuma squash Sun yi fice don ƙarancinsu caloric yawaSuna samar da ƙananan adadin kuzari a cikin babban adadin abinci, yana ba ku damar yin hidimar zuciya, cike da abinci ba tare da makamashi mai yawa ba. Wannan shine manufa ga waɗanda suke so rasa nauyi kuma a lokaci guda jin koshi.
Dukansu kayan lambu sun ƙunshi zarenwanda ke taimakawa daidaita hanyar hanjiinganta narkewa, rage maƙarƙashiya, da daidaitawa jiniWannan haɗin fiber, ruwa, da girma yana haifar da jin dadi wanda ke taimakawa wajen rage kumburi. bugawa da sha'awa tsakanin abinci.
Kabewa yana da wadata a ciki beta carotenes (mafi yawan bitamin A), bitamin C da antioxidants da ke kare kwayoyin halitta daga oxidative danniya. Bugu da ƙari, abun ciki a ciki potassium Yana taimakawa kula da hawan jini na al'ada kuma yana da tasiri mai laushi diureticmai amfani a lokacin da akwai riƙewar ruwa.
Karas kuma suna samar da beta-carotene da bitamin. B6 y C, da ma'adanai irin su potassium, da baƙin ƙarfe da kuma aidinAmfani na yau da kullun yana da alaƙa da ingantacciyar lafiya. lafiyar ido, bayyanar fata mai haske da kariya mafi girma daga lalacewa ta hanyar radicals kyauta.
Wani batu a cikin yardarsa shine girmansa dafuwa versatility: ana iya ci a ciki creams da miyaAna iya shirya su a cikin gwangwani, gasa, a cikin stews, ko ma a cikin jita-jita masu sanyi. Wannan yana ba da sauƙi don kula da abinci mai kyau ba tare da gundura ba, idan dai kuna dafa su a hankali kuma ku ci gaba da ƙara yawan mai.
Menu na yau da kullun na karas da abincin kabewa
Breakfast: 1 ganye shayi na zabi, 1 citrus 'ya'yan itace, da 1 low-mai yogurt. Wannan haɗin yana samarwa hydration, bitamin antioxidant daga 'ya'yan itace da wani sashi na sunadarai y Calcio ta yogurt.
Abincin rana: 200 g na nama, kaza, ko kifi, 1 kwano na karas da squash, da kuma 1 hidima na gelatin-free sugar. Sashin sunadaran yana taimakawa adana taro tsokaBabban adadin kayan lambu yana haɓaka satiety tare da 'yan adadin kuzari. Gelatin marar sukari yana aiki azaman kayan zaki mai ƙarancin kuzari kuma yana taimakawa hana sha'awar wani abu mai daɗi.
Abun ciye-ciye: 1 shayi na ganye na zaɓinku, 'ya'yan itace citrus 1, da yoghurt mara ƙarancin mai 1. Maimaita wannan tsarin karin kumallo don kula da aiki metabolism lokacin la'asar kuma a guji zuwa wurin abincin dare da yunwa.
Abincin dare: Karas da kabewa da 1 serving na gelatin-free sugar. Za ku iya cin abinci adadin kayan lambu da kuke soWannan yana taimaka muku jin koshi ba tare da ƙara yawan adadin kuzari ba. Kasancewa abinci mai sauƙi mai wadata a cikin ruwa, ya dace musamman don ƙarshen sa'o'in yini.
Kafin kwanciya barci: 1 na ganye jiko na zabi. Infusions na ganye mara daɗaɗɗe suna taimakawa cika ruwan sha na yau da kullun da kuma ba da jin daɗin ... kwantar da hankali da ta'aziyya, da amfani don samun kyakkyawan barcin dare, wani abu wanda kuma yana tasiri ga sarrafa nauyi.
Idan aka yi amfani da shi daidai, wannan abincin na karas da kabewa na iya zama kayan aiki mai amfani don rage girma da nauyi, ko da yaushe fahimtar cewa ƙarfinsa na gaskiya yana kaiwa lokacin da aka haɗa shi da. Iri iri-iri A cikin matsakaicin lokaci, kyakkyawan matakin aiki na jiki yau da kullun da daidaiton alaƙa tare da abinci wanda ba ya dogara da matsananciyar hani ba amma akan zaɓi mafi kyawun mita da yawa.
