Abinci ga kasala

Idan ba ku so ku motsa jiki da kuma dafa wa kanku daban, amma da gaske kuna buƙatar komawa cikin siffar, abincin da aka yi wa rago zai taimaka. Zaɓi ɗaya daga cikin abinci 10 kuma ku rasa har zuwa kilogiram 12 a wata!

Sau da yawa mutane suna tabbatar da kasancewar karin fam ta hanyar rashin lokaci da kudi, wanda, a ra'ayinsu, ya zama dole a cikin neman kyakkyawa, amma waɗannan uzuri ne kawai, mafi yawan lokuta dalilin yana cikin kasala na banal. Koyaya, akwai shirye-shiryen abinci mai gina jiki waɗanda aka tsara musamman don malalaci, waɗanda ke taimaka muku cimma ƙimar mafarkin ku ba tare da ƙoƙari ko kuɗi da yawa ba.

Yadda za a rasa nauyi da sauri?

Duk da sauƙi na abinci ga kasala, akwai shawarwari da yawa, waɗanda za ku iya cimma iyakar sakamako a cikin ɗan gajeren lokaci.

1. Kada ku wuce gona da iri a cikin kayan zaki. Sauya alewa da waina da kuka fi so tare da busassun 'ya'yan itace, marshmallows da/ko zuma kuma ku ci su da safe.
2. Haɗa kayan lambu tare da ƙaramin abun ciki na sitaci da sabbin 'ya'yan itace da berries a cikin abincinku, kar ku manta da babban adadin calori na ayaba da inabi.
3. Yi abun ciye-ciye tsakanin manyan abinci. Zai fi kyau a ci abinci sau da yawa, amma a cikin ƙananan sassa.
4. A guji cin abinci mai nauyi da kayan ciye-ciye na abinci kafin kwanciya barci. Kar a ci abinci da yawa.
5. A guji abubuwan sha masu guba da masu sikari.
6. Ba zai zama abin ban tsoro ba don ɗaukar shirye-shiryen bitamin da ma'adinai, tunda ruwa yana wanke ba kawai sharar gida da gubobi daga jiki ba, har ma da abubuwa masu amfani.
7. Kada ku zama kasala! Yi wasanni. Je zuwa wurin motsa jiki, ƙara tafiya cikin iska mai daɗi.
8. Barci akalla 8 hours; Rashin bacci yakan haifar da kiba.

Nawa za ku iya rasa nauyi?

Shin abincin rage nauyi ga malalaci yana aiki ko a'a? Wataƙila ana ɗaukar wannan tambayar ita ce mafi shahara a cikin waɗanda ke mafarkin asarar kilo biyu. Bisa ga sake dubawa, abincin yana aiki kuma yana da tasiri sosai. Dangane da tsarin abincin da aka zaɓa, sakamako kamar debe 12 a kowane wata ya zama ainihin gaske.

Contraindications

Wadanda kawai masu sa'a waɗanda ba su da wata matsala ta kiwon lafiya za su iya yin gwaji tare da abinci, tun da canza abincin da aka saba yana da damuwa ga jiki. Duk wani, har ma mafi rashin lahani a kallon farko, an haramta shirye-shiryen asarar nauyi:

Mata masu ciki da masu shayarwa

Jaririn, ko da yana cikin ciki, yana buƙatar bitamin, macro- da microelements, don haka ƙin kowane abinci (ba shakka, idan ba abinci mai sauri ba, kayan abinci da allergens) na iya cutar da jariri. Ga mata masu ciki da sababbin mata, tafiya a cikin iska mai kyau da kwanakin azumi zasu taimaka wajen kula da nauyin al'ada.

Ga matasa

A lokacin ƙuruciya, 'yan mata sun fi zaɓe fiye da kowane lokaci game da kamanninsu. Duk da haka, ko da suna da ƴan karin fam, kada su taɓa jin yunwa. Karancin sunadaran yana haifar da hargitsi a cikin samuwar kwayoyin halittar mace ta jima'i, wanda zai iya haifar da rashin daidaituwa a cikin al'ada, kuma a nan gaba yana haifar da matsala game da daukar ciki. Rashin abinci mai gina jiki a cikin jiki a wannan zamani yana cike da lalacewa a yanayin hakora, kusoshi, gashi da fata.

Lokacin menopause

Rushewar aikin haifuwa yana haifar da bayyanar karin santimita a kugu. Azumi ba zai taimaka maka kayar da hormones ba - masu laifi na samun kilogiram; akasin haka, zai kara matsaloli ne kawai. Shi ya sa, lokacin da irin wannan lokacin ya gabato, ya kamata ku kasance da hankali ga shirye-shiryen abincin ku kuma ku ƙara motsawa.

Ga cututtuka na yau da kullum

Ba a ba da shawarar yin aiki da shirye-shiryen asarar nauyi don cututtukan gastrointestinal, musamman gastritis da ulcers. An haramta su idan kuna da matsaloli tare da hanta, zuciya, gallbladder, koda da glandar thyroid. Contraindicated ga pancreatitis. Bai kamata masu ciwon sukari su yi gwaji tare da abinci ba. Ko da babu takamaiman contraindications, kafin yin canje-canje ga abincinku na yau da kullun, tuntuɓar ƙwararren ya zama dole.

Menu

Akan ruwa

Ana ɗaukar abincin ruwa a matsayin abinci mai tasiri ga malalaci. Idan kun bi duk ka'idodin, yana yiwuwa a cimma sakamako na rage 10 kg a cikin mako guda. Ma'anar dabarar ita ce minti 20 kafin cin abinci kuna buƙatar sha rabin lita na artesian ko ma'adinai har yanzu ruwa. Za ku iya cin kusan komai, likitoci sun ba da shawara, kawai iyakance cin abinci mara kyau. Kada ku sha bayan cin abinci na tsawon sa'o'i 1.5.

Abin da ke ƙayyade tasirin abincin:

1. Sau da yawa mutum yana jin yunwa yayin da a zahiri jiki yana buƙatar ruwa. Ta hanyar shan gilashin ruwa guda biyu, muna kawar da fassarar kuskuren siginar sa.
2. Shan ruwa kafin a ci abinci yana dusar da yunwa, don haka za ku ji ƙoshi da ƙaramin yanki.
3. Kuna buƙatar shan ruwa kafin babban abinci kuma ko da lokacin da kuke shirin cin alewa kawai ko ku sha gilashin ruwan 'ya'yan itace. Sau da yawa fahimtar cewa za ku zuba rabin lita na ruwa a cikin kanku yana hana sha'awar abun ciye-ciye.
4. Yawan ruwa mai yawa yana fitar da sharar gida, yana inganta aikin gastrointestinal tract, kuma yana daidaita metabolism.

Abincin ruwa ba wai kawai yana taimakawa mata masu laushi su sami siffar ba, yana ba da kyau ga gashi, kusoshi da fata, kuma yana inganta aikin. Duk da haka, kada ku yi aiki da shi fiye da kwanaki 21, saboda wannan yana barazana ga lalacewar tsarin urinary, ƙara yawan hawan jini da bayyanar edema.

Domin kowace rana

• 7:30 - 2 gilashin ruwa;
• 8:00 - 100 g cuku mai ƙananan mai, kwai mai laushi;
• 10:00 - 500 ml na ruwa;
• 10:30 - apple, orange ko innabi;
• 12:30 - 2 gilashin ruwa;
• 13:00 - miyan zucchini pureed, dafaffen kaza, salatin kayan lambu;
• 15:00 - 0.5 lita na ruwa;
• 15:30 - 100 g na busassun 'ya'yan itatuwa da kuka fi so;
• 17:30 - 2 gilashin ruwa;
• 18:00 - 200 gr. m kifi gasa da kayan lambu.

Mako guda

Hakanan akwai ingantaccen abinci na ruwa, amma wannan shine dalilin da ya sa a cikin kwanaki 7 wasu malalaci sun sami nasarar kawar da karin kilogiram goma.

Don haka, tsarin abinci mai gina jiki shine kamar haka:

Litinin

Domin dukan yini, an yarda ku sha kawai lita daya da rabi na ruwan ma'adinai ba tare da iskar gas ba, zuwa kashi 4-6.

Talata

Da rana za ku iya sha 800 ml na madara maras kyau, kuma sa'o'i biyu kafin kwanta barci za a bar ku ku ci koren apple guda ɗaya.

Laraba

“Menu” iri ɗaya ne da ranar Litinin.

Alhamis

Don karin kumallo, abincin rana da abincin dare, ku ci salatin karas, kabeji da ganyaye, tare da cokali na man zaitun. Sha 250 ml na ruwa tsakanin abinci.

Juma'a

Abincin karin kumallo, abincin rana da abincin dare iri ɗaya ne - gilashin madara tare da ƙarancin mai.

Asabar

karin kumallo:

• kwan kaza mai laushi mai laushi;
• 100 ml ruwa ko koren shayi.

Abincin rana:

• 200 ml kayan lambu broth.

Abincin rana:

• 100 gr. dafaffen naman sa tare da kashi ɗaya na gwangwani koren wake a matsayin gefen tasa.

Abincin rana da abincin dare:

• kore apple.

Hakanan zaka iya cin apple kafin barci.

Lahadi

Ana ba da izinin ku ci gram 100 na cuku mai ƙarancin mai kuma ku sha 250 ml na kefir mai ƙarancin mai ko madara kowace rana. Kofin kore shayi ba tare da sukari ba a hana shi da dare.

Zaɓuɓɓukan abinci

Ba ku san yadda za ku rasa nauyi da sauri ba, amma abinci ga mafi yawan kasala akan ruwa bai dace da ku ba? Kada ku karaya, domin aƙalla an san shirye-shirye masu inganci guda 5 waɗanda ba sa buƙatar ƙoƙari sosai.

zuma

Hakanan zaka iya rage nauyi da zuma, ko kuma a sha zuma na musamman, wanda yakamata a sha awa daya kafin karin kumallo da sa'o'i biyu kafin a kwanta, a lokacin cin abinci na ƙarshe.

Don shirya abin sha mai banmamaki, haɗa 150 ml na ruwa, cokali na zuma na halitta da 1/2 teaspoon na ruwan 'ya'yan itace lemun tsami.

Matsakaicin adadin kuzari na yau da kullun shine 1200. Kuna iya cin kowane abinci sai dai abinci mai sitaci.

Mutane da yawa suna shakkar ingancin abin sha na zuma kuma suna da tabbacin cewa asarar nauyi yana faruwa ta hanyar cinye ƙananan adadin kuzari kowace rana. Masana sun tabbatar da akasin haka, kuma don shawo kan abubuwan ban mamaki na zuma, suna ba wa malalaci wani bambancin abincin.

Kowace rana kafin kwanciya barci, a ci zuma cokali daya; samfurin yana kunna hormone wanda ke inganta ƙona kitse mai aiki. Kuna iya cin kusan komai a rana, amma yana da kyau a ci karin kayan kiwo, kayan lambu da 'ya'yan itatuwa.

Buckwheat mai sauri tare da kefir

Amfanin buckwheat a cikin yaki da karin fam shine almara. Ko yarinya mafi kasala a kalla sau daya tak ta nemi taimakonta a lokacin da take bukatar shigar da rigar da ta fi so cikin kankanin lokaci. Tsawon lokacin shirin asarar nauyi mai yawa shine mako guda, lokacin da zaku iya rasa har zuwa kilogiram 6. Duk da haka, wasu, wahayi zuwa ga sakamakon, mika taron ta 10, da kuma wani lokacin 14 kwanaki, cewa ban kwana zuwa 10-12 kg a wannan lokaci.

A lokacin ƙayyadadden lokacin abincin, ya halatta a ci buckwheat porridge, dafa shi ba tare da gishiri da mai ba, kuma ku sha 1% kefir (ka'idar yau da kullum - 1 lita) da ruwa (kimanin lita 2) tsakanin abinci. Zaɓi samfurin madara mai ƙima wanda bai wuce kwanaki 3 ba, in ba haka ba ba zai sami sakamako mai laxative ba, amma, akasin haka, zai haifar da maƙarƙashiya. Wannan menu yana wanke jiki daga gubobi, yana ba da launi mai haske da kyau ga gashi da kusoshi. Bugu da ƙari, hatsin hatsi yana cika sosai, wanda ke nufin cewa ko da aikin malalaci zai kasance mafi kyau.

Yadda ake dafa buckwheat porridge

Zuba gilashin da aka jera hatsi a cikin 500 ml na ruwan zãfi. Rufe akwati da murfi kuma kunsa shi da tawul. Bar shi dare. Da safe, porridge yana shirye don ci. Ga wasu, cin buckwheat busasshen gwaji ne; a wannan yanayin, zaku iya dandana shi tare da ƙaramin adadin abin sha mai ƙima.

Dole ne mu yarda cewa ba kowa ba ne zai iya rayuwa a mako guda akan abincin buckwheat-kefir. A wannan yanayin, zaka iya iyakance kanka ga ranar azumi kawai. An yi la'akari da hatsi a matsayin kyakkyawan rigakafin anemia, kumburi, hauhawar jini da cututtukan koda, don haka ba kawai za su taimake ku rasa nauyi ba, amma kuma inganta lafiyar ku.

Mafi sauki tare da vinegar

A da, ’yan bokon Ingila sun sha ruwan vinegar don su sa fatarsu ta yi fari; a yau, daruruwan matan da suka yi mafarkin rasa nauyi suna neman taimakonsa. Hanyar vinegar ana la'akari da daya daga cikin mafi sauƙi kuma zai yi kira ga ko da mafi yawan kasala. Duk abin da ake buƙata shine a sha cokali 2 na apple cider vinegar a cikin gilashin ruwan dumi a kan komai a ciki da kuma kafin barci.

Akwai wani sigar tsarin asarar nauyi na vinegar, wanda ke ba da shawarar shan 200 ml na ruwan vinegar mintuna 30 kafin kowane abinci, yayin da zaku iya cin komai. Idan kun yi imani da sake dubawa, to a cikin kwanaki 3 za ku iya zama 3 kilogiram mai sauƙi, a cikin mako guda - ta 5, a cikin kwanaki 10 - ta kilo 7. Mafi kyawun lokacin shine kwanaki 3-10.

Misalin menu

Ranar farko:

• Breakfast: wani yanki na oatmeal; kore apple.
• Abincin rana: 150 g turkey; irin wannan rabo na kayan lambu stew.
• Abincin dare: 250 g kabeji-karas salatin tare da alayyafo.

Rana ta biyu:

• Breakfast: wani hidima na shinkafa porridge; 70 gr. strawberries da raspberries.
• Abincin rana: 150 grams na kifin kifi mai tururi; 200 g tumatir, karas da salatin alayyafo.
• Abincin dare: 150 g na Boiled farin nama; 250 ml na madara.

Rana ta uku:

• Breakfast: apple.
• Abincin rana: 2 apples.
• Abincin dare: gasa apple.

Kar a manta a sha ruwan vinegar mintuna 30 kafin abinci. Don shirya shi, yi amfani da vinegar na gida.

Kuna buƙatar:

• 4 apples matsakaici;
• zuma cokali 3;
• 1 lita na ruwa;
• gram 10 na yisti gurasa ko yanki na busassun gurasar baƙar fata.
1. Grate da peeled da iri 'ya'yan itãcen marmari.
2. Canja wurin puree da aka samu a cikin gilashin gilashi.
3. Cika da ruwa.
4. Saka zuma.
5. Ƙara yisti/gurasa. Tada. Ba tare da sutura ba, bar tsawon kwanaki 10 a dakin da zafin jiki, tuna girgiza lokaci-lokaci.
6. Bayan ƙayyadadden lokaci ya wuce, damuwa.
7. Ajiye ruwan 'ya'yan itace a wuri mai dumi amma duhu don makonni 7.
8. Tace ruwan, zuba a cikin kwalbar gilashi sannan a rufe shi. Wannan shi ne apple cider vinegar.

Mafi sauƙi akan 'ya'yan itatuwa da kayan marmari

A lokacin rani, babu wani abu mafi dadi da sauƙi fiye da rasa nauyi akan 'ya'yan itatuwa da kayan marmari. A cikin mako guda za ku yi asarar har zuwa 5 kg kuma ku sami kyakkyawan fata.

Ana iya cin kayayyakin danye, dafaffe, stewed da gasa. Ana ba da izinin cin abinci har zuwa kilogiram 2 na kayan lambu da adadin 'ya'yan itace iri ɗaya kowace rana, zuwa kashi 6 daidai gwargwado - liyafar, kuma a sha aƙalla lita 2 na ruwa. Da zarar kun ji yunwa, ku sha ruwa kuma ku jira kwata na awa daya; idan har yanzu kuna son ci, fara ci.

Bayan kammala taron detox, muna ba da shawarar kada ku kasance masu kasala kuma mu shirya irin waɗannan 'ya'yan itatuwa da kayan marmari na azumi a kai a kai don kasancewa cikin siffar.

Protein ga kasala da mai rauni

Yawancin shirye-shiryen asarar nauyi da aka gabatar har yanzu sun haɗa da ƙuntatawa abinci. Idan ba ku so ku ji yunwa, amma har yanzu kuna so ku rasa 'yan kilo, abincin gina jiki ya dace da ku. Wannan taron yana ɗaukar wata ɗaya, lokacin da aka rasa har zuwa 7 kg.

Misalin menu

Zaɓuɓɓukan karin kumallo:

1. Farin hatsi tare da madara.
2. Tumatir da aka gasa, cuku mai ƙarancin mai, yanki na burodi.
3. Cuku mai wuya, kwai mai laushi mai laushi, yanki na burodi, ruwan lemu.
4. Buckwheat porridge, ayaba, gilashin madara.

Ra'ayoyin abincin rana:

1. 100 gr. dafaffen nono kaza, salatin kayan lambu da cuku, kokwamba da koren albasa.
2. 200 g Boiled dankali, 100 g wake, 50 g cuku, 200 ml yogurt.
3. Miyan kayan lambu, salatin kayan lambu, yanki na gurasar hatsi, kefir mai ƙarancin mai, kore apple.
4. Omelet, salatin Girkanci, yanki na gurasa, yogurt.

Bambance-bambancen abincin dare:

1. Boiled naman kaza, salatin kayan lambu, gasa apple.
2. Ganyen jan nama da aka tafasa, stew kayan lambu, salatin kabeji.
3. 150 gr. Boiled jatan lande, guda rabo na Boiled dankali, salatin.
4. 100 gr. tururi pollock, dafaffen shinkafa launin ruwan kasa, salatin kayan lambu.

Don kayan zaki:

1. Ayaba.
2. Yogurt tare da guda 'ya'yan itace.
3. Karamin biskit.
4. Curd da yawan 'ya'yan itace.

Kar a manta da shan ruwa mai yawa!

Daga samfurin

Samfurin ya ba da shawarar shirin asarar nauyi mai ban sha'awa. A cikin mako guda, ba tare da gajiyar da kanku tare da horo ba, zaku iya rasa 7 kg. A lokaci guda, kilogiram ɗin da aka rasa ba zai dawo da sauri ba, wanda ba duk hanyoyin da aka bayyana ba za su iya yin alfahari da su.

Menu na mako

Litinin:

• Breakfast: gilashin kefir; yanki na baki burodi.
• Abincin rana: 250 ml madara; cracker.
• Abincin dare: rabon safiya na abin sha mai madara; apple.

Talata:

• karin kumallo da abincin rana: 250 ml na ruwan tumatir; cracker
• Abincin dare: yanki na gurasar baki.

Laraba:

• Breakfast: cuku 2 guda; black bread cracker.
• Abincin rana: 200 gr. dafaffen kifi ko wani yanki na broth kifi.
• Abincin dare: dafaffen nono mai matsakaici.

Alhamis:

• Breakfast: oatmeal tare da zuma.
• Abincin rana: broth kaza; cracker.
• Abincin dare: 2 Boiled qwai; kefir.

Juma'a:

• Breakfast: 2 kore apples.
• Abincin rana: kayan lambu mai tururi ko danye.
• Abincin dare: salatin kayan lambu, kayan yaji da man zaitun.

Asabar:

• Breakfast: orange; 120 ml koren shayi.
• Abincin rana: 150 g. vinaigrette.
• Abincin dare: salatin 'ya'yan itace; 200 ml na kefir low-mai.

Fara daga rana ta bakwai, ana maimaita menu. Tsawon lokacin cin abinci ba tare da cutar da lafiyar ba bai wuce kwanaki 20 ba

Daga mawakin

Shahararriyar mawakiyar kwanan nan ta bayyana shirinta na rage kiba, wanda ya dogara da buckwheat, wanda yakamata a ci lokacin karin kumallo da abincin dare; kayan lambu, furotin da fermented madara kayayyakin an yarda. Tsawon lokacin taron shine makonni 3. Idan kun bi duk ka'idodin abinci, zaku iya zama mai sauƙi 7 kg a cikin ƙayyadadden lokacin.

Ka'idoji na asali

1. Ku ci aƙalla sau 6 a rana.
2. Sauya jan nama da fari ko abincin teku.
3. A guji abinci mai mai, yaji da gishiri, gari da kayan zaki.
4. Ku ci dafaffe, gasa ko dafaffen abinci.
5. Sha akalla lita 2 na ruwa kowace rana.
6. A guji cin abinci da yawa kuma kada ku ci abincin dare fiye da 7 na yamma.

Bugu da ƙari, mai rairayi ya ba da shawara don shirya kwanakin azumi na mako-mako: a kan kefir, cucumbers ko apples, manta game da kasala kuma ziyarci gidan wanka sau ɗaya kowane rabin wata kuma ku shiga cikin wasanni.

Misalin menu

karin kumallo:

• 180 gr. steamed buckwheat ba tare da mai, gishiri da sukari ba.

Abincin rana:

• 3 yanka cuku mai ƙananan mai;
• biredi na hatsin rai guda biyu;
• kore apple.

Abincin rana:

• 200 g kabeji da karas salatin, kakar tare da teaspoon na man zaitun;
• 120 g Boiled farin nama.

Abincin rana:

• 100 gr. cuku mai ƙananan mai ko cuku mai laushi;
• mandarin.

Abincin dare:

• rabon safiya na buckwheat porridge;
• 150 g na sabo ne kayan lambu: kokwamba, tumatir, karas ko beets.

Sa'o'i biyu kafin kwanciya barci:

• 150 ml 1% kefir.