Wannan tsari ne na abinci wanda aka tsara musamman ga duk mutanen da ke buƙatar rasa waɗannan karin kilos ɗin da ke damun su sosai, ya dogara ne akan cin abinci. low-fat yogurt da apples ja ko kore. Shiri ne mai sauqi qwarai don aiwatarwa, idan kun yi shi sosai zai ba ku damar rasa kimanin kilo 2 cikin kwana 10.
Don samun damar aiwatar da wannan tsarin abinci, dole ne ku sami a lafiya halin da ake ciki, ku sha ruwa mai yawa a kullum, ku dandana infusions ɗinku tare da mai zaki kuma kuyi duk abincinku da gishiri da man zaitunDole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi abincin.
Menu na yau da kullun:
Breakfast: 1 jiko, 1 apple da kuma 1 kirim mai tsami.
Safiyar rana: 1 apple da 1 yoghurt mai ƙarancin mai.
Abincin rana: 50g na nama, kaza ko kifi da yoghurt mai ƙarancin mai. Kuna iya cin yoghurt gwargwadon yadda kuke so.
Tsakar rana: 1 apple da 1 yogurt mara-mai.
Abun ciye-ciye: 1 jiko, 1 apple da 1 yogurt mara-mai.
Abincin dare: dafaffen kayan lambu a zabi kuma applesKuna iya cin apples da yawa kamar yadda kuke so.
Ta yaya wannan shirin yogurt da apple ke aiki a zahiri?
La apple yana da arziki a ciki Fiber mai soluble (pectin), ruwa da mahadi na antioxidant. Wannan haɗin yana ƙara yawan jinƙai ƙananan adadin kuzari kuma yana haɓaka motsin hanji na yau da kullun. Tare, apple da yogurt sun zama abin kwaikwaya low caloric yawa wanda, idan an mutunta shi cikin rangwame da zaɓuɓɓuka, zai iya ba da gudummawa ga a karancin makamashi.
Duk da haka, wannan hanya ce mai hanawa da kuma mayar da hankali ga 'yan abinci. Yana iya zama da amfani a cikin wani sosai kan lokaci, amma ba hanya ce mai dorewa ba kuma ba ta dace da kowa ba.
Abincin da aka ba da izini da ƙarfafa gwiwa (daidaitaccen sigar)
- An halatta: yogurt na halitta ko Girkanci sukari, apples, da sauransu 'ya'yan itatuwa ƙananan adadin kuzari (strawberries, blueberries, kiwi), kayan lambu (broccoli, alayyafo, karas, barkono, tumatir), dukan hatsi ( hatsi, quinoa, shinkafa launin ruwan kasa), legumes (lentil, kaji), durƙusad da furotin (kwai, kaza, turkey, kifi), da fats masu lafiya (man zaitun, goro da tsaba a cikin ƙananan sassa).
- Ba a ba da shawarar ba: matsananci-aiki, kara sugars, pastries, soft drinks, trans mai, wuce haddi na tsiran alade da hatsi mai ladabi.
Idan kun zaɓi mafi sassaucin sigar, kiyaye yogurt da apple a matsayin tushe amma ƙara kayan lambu y durƙusad da furotin don tabbatar da micronutrients da a mafi gamsuwa.
Nawa nauyi za ku iya rasa kuma menene haɗari?
Bin tsarin yakan haifar da a asara mai sauri da na ɗan lokaci. Ta hanyar rage yawan sarrafa abinci da kuma kiyaye matsakaiciyar yanki yana yiwuwa a lura da canje-canje, amma tasirin zai iya biyo baya. sake dawowa idan kun koma halaye na baya.
Bugu da ƙari, ba kowa ba ne ya yarda da 3 ko fiye na kiwo a kowace rana: yana iya bayyana kumburi ko rashin jin daɗi idan akwai rashin maganin lactoseA irin waɗannan lokuta, la'akari da yogurt. Ba tare da lactose ba ko madadin tushen tsire-tsire marasa sukari.
Irin wannan abincin yana ƙarfafa ra'ayin tsare-tsaren gajereDon rasa nauyi da kuma kula da shi, yana da kyau a yi amfani da tsarin daidaitaccen abinci, motsa jiki, sarrafa damuwa da goyon bayan sana'a lokacin da ake bukata.
Shin yana da kyau a sami yogurt da 'ya'yan itace kawai don abincin dare?
Saboda haka lokaci-lokaci Yana iya zama don ramawa ga wuce haddi, amma ba kamar yadda al'ada. A matakin abinci mai gina jiki, Dare lokaci ne mai kyau don ba da fifiko kayan lambu da kuma furotin matsakaici (kwai, kifi, kaza) da kuma rage hydrates Idan kuna neman sarrafa abincin dare, 'ya'yan itace da yogurt na iya zama zaɓi mai kyau. kayan zaki ko a matsayin gefen tasa, ba a matsayin babban hanya na yau da kullum ba.
Ka tuna don yada abubuwan da ake amfani da su na furotin a cikin yini. Jagora mai amfani ba don zuwa ƙasa ba 0,8 g/kg/rana kuma ko da karuwa idan ka nema adana yawan tsoka lokacin rasa nauyi.
Abincin Yogurt da Calories (Jagora Mai Kyau)
- Yogurt na dabi'a: ~ 60-100 kcal da 150 g.
- Yogurt na Greek (ba tare da sukari): ~ 100-150 kcal da 150 g.
- Yogurt mai haske: ~ 40-80 kcal da 150 g.
Don wadata ba tare da wuce gona da iri ba: ƙara 'ya'yan itace masu ƙarancin kalori berries (apple, apple), dan kadan kadan kwayoyi o tsabaKa guji ƙara sukari.
Misalai na menus masu jituwa (jagororin)
- Ranar al'ada 1: karin kumallo tare da yogurt na halitta + apple; abincin rana tare da babban salatin, furotin maras nauyi, da tuffar apple. yogurt; abun ciye-ciye na yogurt; abincin dare na kayan lambu da karamin sashi na furotin, tare da apple don kayan zaki.
- Ranar al'ada 2: karin kumallo tare da yogurt da oatmeal; abincin rana kifi da kayan lambu; abun ciye-ciye na yogurt da berries; abincin dare na cream na kayan lambu da omelet, tare da apple yanka.
Waɗannan misalan suna girmama salatin 'ya'yan itace kuma inganta bayanin martaba abinci mai gina jiki.
Shawarwari da contraindications
- Ci gaba da hydration high da amfani masu dadi a cikin infusions, kamar yadda aka nuna a cikin shirin.
- Daidaita Sal da amfani man zaitun danye don sutura, ba tare da wuce gona da iri ba.
- Ka guji wannan shirin idan kana da cututtuka koda, tarihin Rashin Lafiya, ciki ko shayarwa, sai dai in an nuna gwaninta.
- Yi la'akari da iyakance lokacin sa kuma, idan an gama, matsa zuwa a Daidaita cin abinci don hana billa sakamako.
Haɗa yogurt na halitta da apple a cikin nau'i daban-daban, tare da kayan lambu, sunadaran sunadarai da dabarun dafa abinci mai sauƙi, yana ba da riba na duka abinci ba tare da faɗuwa cikin ƙuntatawa mara amfani ba, kuma yana sauƙaƙe sakamakon kiyayewa a cikin lokaci.
