Wannan tsarin abinci ne da aka tsara musamman ga duk wanda ke buƙatar rasa waɗannan ƙarin fam ɗin da ke damun su sosai. Tsari ne mai sauqi qwarai da za a bi, dangane da sha Tuna na halitta y appleIdan kun bi shi sosai, zai ba ku damar yin hasara a kusa 1 kilo a cikin kwanaki 3 kawai.
Don samun damar aiwatar da wannan tsarin abinci, dole ne ku sami a lafiya halin da ake ciki, sha kamar yadda zai yiwu ruwa Idan za ta yiwu, zaƙi duk infusions ɗinku yau da kullun tare da mai zaki kuma ƙara ɗanɗanon abincin ku Sal, ganye kuma kadan kadan man zaitunDole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka bi shirin.
Menu na yau da kullun:
Breakfast: 1 jiko da 2 apples.
Safiyar rana: 1 yogurt mara nauyi.
Abincin rana: Ruwa mai haske, 300 g na tuna da 1 apple. Kuna iya sha kamar yadda kuke so.
Tsakar rana: 1 yogurt mara nauyi.
Abun ciye-ciye: 1 jiko da 2 apples.
Abincin dare: 100 g na tuna da apples. Kuna iya cin apples da yawa kamar yadda kuke so.
Kafin kwanciya barci: 1 jiko.
Me yasa tuna da apples zasu iya taimaka maka rasa nauyi
Tuna a Kifi mai gina jiki tare da babban gudunmawar furotin high quality da fatty acid Omega-3A cikin yanayin halitta, yana bayar da kewaye 0,8% mai da 100 g Kuma yana cika sosai. Bugu da ƙari kuma, apples suna samar fiber (pectin) wanda ke taimakawa wajen sarrafa ci. Wannan hanya mai sauƙi, ƙananan kalori yana inganta karancin kalori gajere.
Matsakaicin tsawon lokaci, abinci da aka yarda da abin da za a guje wa
Ka'ida ce mai hanawa wanda bai kamata ya dade ba 3 kwanakinA lokacin yana da kyau a guji jan nama, Sweets, mai ladabi flours, gurasa, soyayyenabun ciye-ciye da matsananci-aikiMuddin kun bi shi, kuna iya haɗawa da Tuna na halitta con 'ya'yan itatuwa da kayan marmari daidaita ga abin da kuke so don ƙara micronutrients da fiber. Kula da a hydration An ɗaga shi da ruwa da infusions marasa daɗi, kuma yana amfani da ƙarancin kayan yaji.
Misalin ranar da ta dace (iri ba tare da karya shirin ba)
- Breakfast: gasasshen nama tare da tuna tuna na halitta da jiko na ganye.
- Safiyar rana: sabo ne 'ya'yan itace salatin.
- Abinci: kofin shinkafa launin ruwan kasa, koren salatin tare da gwangwani na tuna a cikin ruwa da yoghurt mai mai 0%.
- Abun ciye-ciye: 'ya'yan itace ko ƙaramin gwangwani na tuna a cikin ruwa.
- Abincin dare: dafaffen kwai, tuna da gasashen kwai.
Calories, adanawa, mercury, da ma'auni
Fresh tuna yana kusa 108 kcal/100 ggwangwani a ciki man iya kaiwa wasu 186 kcal, da kuma cikin ruwa/na halitta Yawancin lokaci yana kusa 128 kcalBa da fifiko ga juzu'i low a gishiri kuma a fili don sarrafa sodium da ƙarin mai. Don aminci, canza nau'ikan kifi kuma daidaita yawan amfanin ku na nau'in tare da mafi girman sodium da abun ciki mai mai. ƙwayoyin cuta (misali, bluefin tuna), musamman a lokacin daukar ciki da shayarwa. Wasu shahararrun hanyoyin suna ba da shawarar rarraba macronutrients 40/30/30 (proteins / carbohydrates / fats) bayan ɗan gajeren lokaci mai tsayi; idan kun yanke shawarar yin amfani da shi, yi haka tare da kulawa da kuma sake dawo da abinci a hankali.
Tasirin sake dawowa, riko, da matsananciyar lokuta da ba za a yi koyi da su ba
Abinci mai ƙarancin kalori sosai zai iya haifar da nakasa idan sun tsawaita kuma su samar billa sakamako saboda daidaitawar metabolism. Ko da yake wasu kafofin sun yi alkawarin hasarar har zuwa 5 kg a ciki 3 kwanakin, yawanci yawanci ruwa da glycogen, tare da babban haɗari na farfadowa na gaba. An sami sauye-sauyen kafofin watsa labarai da aka cimma tare da matsananciyar ka'idoji (misali, ci kawai apple da gwangwani na tuna a rana tare da kofi da ruwa), ko da yaushe a karkashin kulawar likita kuma tare da kari; ba su da aminci ko shawarar ga yawan jama'a.
Madadin lafiya don kiyaye sakamako
Bayan kwanaki 3, yana da kyau a matsa zuwa a kasawar kalori mai dorewa dangane da 'ya'yan itatuwa, kayan lambu da legumestare da durƙusad da furotin (kifi, kaji, qwai, legumes), ingancin mai da ragewa matsananci-aikibarasa da abin sha. A wasu lokuta, rage cin abinci mai ƙarancin carb (kamar) na iya aiki. keto), ko da yake ba na kowa ba ne. motsa jiki na yau da kullun (cardio + ƙarfi), da barci dace da hydration suna da mahimmanci don kauce wa sake dawowa nauyi. Sauran tsare-tsaren ƙananan adadin kuzari na kwanaki 3, kamar abin da ake kira abinci na soja (≈1100-1400 kcal), sun wanzu, amma ba su da daidaito ko dorewa: idan an yi amfani da su, bari ya kasance kamar yadda kawai. taya da nasiha.
A matsayin takamaiman tsarin kula da abinci na tuna da apple Zai iya taimakawa wajen rage kumburi a cikin 'yan kwanaki idan kuna cikin koshin lafiya kuma ku bi shi da shi hydration, 'ya'yan itatuwa da kayan marmari tare da ƙaramin tallafi da kayan yaji; don asara da kiyayewa jikin mai A cikin matsakaita da dogon lokaci, hanyar daidaitaccen tsari ne, tsarin kulawa wanda ya dace da salon rayuwar ku.
