Wannan shi ne tsarin abinci na abinci musamman tsara don dukan waÉ—anda suke da bukata rasa nauyi da sauri rasa wasu karin fam. Yana da tsari mai sauqi qwarai don aiwatar da shi, ya dogara ne akan tsarin shan koren wakeIdan kun yi shi sosai, zai ba ku damar rasa nauyi. 1 kilo a cikin kwanaki 3.
Idan ka kuduri aniyar sanya wannan tsarin abinci a aikace dole ka sami a lafiya halin da ake ciki, sha kamar yadda zai yiwu ruwa yiwu kullum, dandana your infusions da zaki kuma ku ji daɗin abincinku Sal kuma kadan kadan man zaitunDole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi abincin.
Me yasa koren wake taimaka maka rasa nauyi
Koren wake yana da low caloric yawa da kuma low glycemic index, wanda ke taimakawa wajen sarrafa sha'awar abinci da kuma guje wa spikes na glucose. Haɗin sa ruwa y zaren Yana ba da satiety tare da ƙananan adadin kuzari, da abun ciki a ciki potassium inganta kawar da taya, da amfani a lokuta na riƙewa e hauhawar jini. Bugu da kari, ta antioxidants (bitamin C da beta-carotene) suna taimakawa kariya daga lalacewar iskar oxygen.
Abubuwan gina jiki da kalori
A cikin 100 g suna samar da kusan 28-35 adadin kuzari, game da 90% ruwa, 3-4% carbohydrates, 2-2,5% protein kuma kasa da 0,5% mai. Sun fice a ciki bitamin C y folate, baya ga provitamin A (beta-carotene). A cikin ma'adanai, sun tsaya a waje potassium y Calcio, tare da kasancewar magnesio, fósforo, baƙin ƙarfe, aidin y chromeWannan bayanin martaba yana bayyana matsayinsa diuretic, digestivo da goyon baya ga sarrafa nauyi.
Yadda za a zaɓa, dafa da adanawa
Zaɓi kwas ɗin launin kore mai haske, m kuma ba tare da lahani ba. Wani sabo ne wake part da karye. Kafin dafa abinci, wanke, cire iyakar da zaren a yanka gunduwa-gunduwa. Dafa abinci tururi 5-7 minti yana adana abubuwan gina jiki mafi kyau; Hakanan zaka iya dafa su a takaice don barin su al denteA guji cin su danye, kamar yadda suka ƙunshi Phaseolin, wani abu wanda zafi baya kunnawa.
Yi amfani da su a ciki salads, legumes, tsarkakakke, shinkafa ko a soya da sauran kayan lambu da kuma taba tafarnuwa. Don adanawa, adana su a ciki firiji wasu kwanaki; na dogon lokaci, tafasa don minti 2-3, magudanar ruwa, a yanka a ciki mai wucewa da daskarewa.
Wanene suka dace kuma wane ne ba su dace ba?
- Rage nauyi: sosai cike da 'yan adadin kuzari.
- Hanyar wucewa ta hanji: Fiber ɗin sa yana inganta daidaituwa tare da kyakkyawan haƙuri.
- Hawan jini da riƙewa: mai arziki a cikin potassium da ƙananan sodium.
- Ciki da kuruciya: tushen folate.
- Cholesterol da antioxidants: bitamin C, beta-carotene da phenolic mahadi.
- ciwon: Fiber yana taimakawa wajen daidaita yanayin jini; chromium na abinci na iya taimakawa.
Ba su dace ba idan kun bi a abinci mai ƙuntataccen potassium ko kun wahala gazawar koda, sai dai in an nuna gwaninta.
Kuskure waɗanda ba da gangan ba suna ƙara adadin kuzari
- Tempura da soyayyen abinci: suna ninka adadin kuzari da mai idan aka kwatanta da dafaffen abinci ko dafaffen abinci.
- Chips kayan lambu: yawanci suna ba da gudummawa sosai mai fiye da hidimar sabbin kayan lambu.
- Kunshe smoothies/juices: iya maida hankali sukari da adadin kuzari.
- kirim mai tsami miya Yadawa: Mai kuzari sosai; ba da fifikon tufafi masu haske.
Kullum menu
Breakfast: Kofin shayi 1, kofi ko mate cocido da yoghurt mai ƙarancin mai 1 tare da hatsi.
Safiyar rana: 1 yanki na gurasar bran yada tare da man zaitun.
Abincin rana: 100 g na kaza ko kifi, koren wake da kuma 1 orange, innabi, ko tangerine. Za ku iya cin koren wake kamar yadda kuke so.
Tsakar rana: Gilashin orange ko ruwan 'ya'yan innabi 1.
Abun ciye-ciye: Kofi 1 na shayi, kofi ko mate cocido da yoghurt mai ƙarancin mai 1 tare da 'ya'yan itace.
Abincin dare: 1 kofin chard ko miyan squash, koren wake, da 1 kiwi, pear, ko apple. Za ku iya cin koren wake kamar yadda kuke so.
Wannan shirin, ya mayar da hankali kan koren wake, yana aiki da shi low makamashi shigarwa, tasirinsa satiating da kuma babban versatility a cikin kitchen. HaÉ—e tare da kyakkyawan hydration, isasshen hutawa da aikin jiki, sun zama kayan aiki masu amfani rasa nauyi lafiya da sauki.
