Akwai fasahohin ƙona kitse da yawa waɗanda ke ba ku damar sauri kawar da kilogiram ɗin da aka ƙi, ƙarfafa siffar ku kuma dawo da jituwa. Mafi sau da yawa, matan da ke shirin rasa nauyi sun juya zuwa abincin buckwheat, wanda ke da fa'idodi da yawa, gami da sauƙin abinci da tasiri. Domin cin abinci na buckwheat don cimma sakamakon da ake so na kwanaki 5, ana bada shawara don sanin kanku tare da fasalin menu, ka'idodin asarar nauyi har ma da hani a gaba.
A taƙaice game da abincin buckwheat
Yin amfani da abincin buckwheat don asarar nauyi don kwanaki 5 hanya ce mai tasiri don rasa kilogiram da sauri. Dangane da sake dubawa, ƙarancin abinci yana ba ku damar kawar da kilogiram 3-5, kuma ana iya haɓaka waɗannan sakamakon cikin sauƙi idan kun ƙara yawan motsa jiki.
Babban fa'idar buckwheat da ake amfani da shi don asarar nauyi shine ƙarancin kalori (gram 100 na porridge da aka shirya ya ƙunshi kawai 110 kcal). Godiya ga wannan ingancin porridge, an yarda a cinye shi akan abinci tare da kusan babu hani. Wani fa'idar hatsi mai ƙarancin kalori shine ƙimar sinadirai mai girma. Ko da ƙaramin rabo ya isa ya gamsar da yunwar ku da jin daɗin koshi.
Fa'idodin abincin buckwheat na kwanaki 5 kuma sun haɗa da:
- Bugu da ƙari ga asarar nauyi mai tasiri, yanayin fata yana inganta (fata yana ɗaukar lafiya, bayyanar toned), gashi (samar da hasken halitta), faranti na ƙusa (zama mai ƙarfi, delamination da fragility tsayawa);
- an cire abubuwan da ke cutar da gubobi da sharar gida, an daidaita matakin ƙwayoyin cuta masu amfani a cikin hanji;
- jiki yana cike da fiber na shuka, bitamin, carbohydrates masu amfani don asarar nauyi, da ma'adanai;
- lokaci guda tare da asarar nauyi, narkewa ya koma al'ada; a lokacin cin abinci, ana kunna tafiyar matakai na rayuwa;
- ba kwa buƙatar ciyar da lokaci mai yawa don shirya jita-jita masu yawa - yana da kyau ku ci porridge don asarar nauyi ba tare da kayan yaji da sauran kayan da ke inganta dandano ba.
Abincin buckwheat yana da magoya baya da yawa kuma saboda ƙarancin farashin samfurin. Abincin abinci mai gina jiki zai kusan kusan dinari, saboda kuma ba za ku buƙaci siyan ƙarin kayan abinci ba - ana cinye porridge don asarar nauyi a cikin tsarkakakken tsari.
Tare da fa'idodi masu yawa, abincin buckwheat shima yana da rashin amfani da yawa. Babban rashin cin abinci shine cewa ba kowa ba ne zai iya tsayayya da menu mai tsauri; dole ne ku tattara dukkan ikon ku. Wani hasara na rasa nauyi akan buckwheat shine cewa lokacin da jiki ke da hankali, haɓakar iskar gas yana ƙaruwa, don haka ana ba da shawarar a adana magunguna don hana kumburi da kumburi a gaba.
Tsayawa mai tsayi da tsayin daka ga buckwheat porridge wani matsala ne wanda sau da yawa kuke fuskanta bayan rasa nauyi. Rashin hasara na ƙarshe shine cewa yayin ci gaba da cin abinci, sau da yawa kuna fuskantar rashin narkewar abinci da rashin kwanciyar hankali, kodayake waɗannan matsalolin sun ɓace nan da nan bayan dakatar da abincin buckwheat.
Ka'idar abinci mai gina jiki don abincin buckwheat
Don ci gaba da abincin buckwheat, za ku ci buckwheat porridge na musamman na kwanaki biyar. Cin abinci mai yawa, duk da rashin ƙuntatawa akan girman rabo, an cire shi - ci ya fara ɓacewa a rana ta biyu. Ba'a ba da shawarar ƙara kayan yaji mai zafi, gishiri, kayan lambu ko man shanu a cikin porridge, wanda ke motsa sha'awa da rage yawan asarar nauyi.
Ana bada shawara don zama na ƙarshe akan abinci 2-3 hours kafin barci. Idan kun damu da jin yunwa mai zafi, za ku iya sha ɗan ƙaramin kefir ko shan yogurt - wannan zai ba ku damar kawar da rashin jin daɗi a cikin ciki, wanda zai iya zama babban dalilin damuwa na barci lokacin rasa nauyi.
Mafi sauƙin sigar abincin buckwheat shine haɗuwa da buckwheat porridge da kefir. Wannan menu yana da tsattsauran ra'ayi, don haka mafi sau da yawa ana amfani da hanyoyi masu sauƙi don asarar nauyi, waɗanda ke amfani da ƙarin jita-jita - 'ya'yan itace masu sauƙi ko kayan lambu masu narkewa, salads, cuku gida. An ba da izinin nama da kifi mai laushi, amma yana da mahimmanci a bi ka'idodin abinci - kada ku cinye fiye da 50-70 grams. kowace rana.
Yadda za a dafa buckwheat daidai don asarar nauyi?
Domin rage cin abinci na buckwheat na kwanaki 5 don rasa nauyi yadda ya kamata, yana da muhimmanci a shirya porridge daidai. Ba a ba da shawarar dafa abinci ba - tare da maganin zafi mai tsawo, yawancin abubuwa masu amfani waɗanda wannan samfurin ya shahara ya ɓace.
Ya fi amfani ga asarar nauyi zuwa buckwheat tururi:
- Kurkura da hatsi sosai (a saka a cikin colander kuma a gudu a ƙarƙashin ruwan sanyi mai gudana).
- Ruwan tafasa (don 500 grams na buckwheat za ku buƙaci lita 1.5 na ruwan zãfi), zuba a cikin buckwheat, motsawa.
- Rufe akwati da murfi kuma kunsa shi a cikin tsohon bargo ko tawul na terry.
- Bar dare don kumburi - porridge mai gina jiki da lafiya don asarar nauyi zai kasance a shirye don abincin safe.
Idan porridge yana da ɗan ruwa kaɗan kuma hatsi ba zai iya sha duk ruwan ba, zubar da sauran buckwheat broth ta amfani da colander. Na gaba lokacin da kuka dafa buckwheat, yi amfani da ruwa kaɗan.
Za'a iya rage lokacin dafa abinci don porridge sosai ta amfani da thermos. Zuba hatsi tare da ruwan zãfi kuma bar shi a cikin thermos na minti 30-50. Porridge ya shirya don ci.
Ƙara wani kayan yaji ko ganye ko miya a cikin buckwheat da aka shirya an haramta akan abinci. Bugu da ƙari, ƙara yawan adadin kalori na tasa, ƙarin kayan aiki zai shafi ci abinci, narkewa, da rage tasirin asarar nauyi.
Buckwheat da kefir menu na abinci na kwanaki 5
Lokacin da ake shirin kawar da kilogiram da yawa a cikin ɗan gajeren lokaci, ana bada shawara don zaɓar abincin buckwheat mafi dacewa a gaba. Abincin buckwheat na kwanaki 5 yana da bambance-bambance masu yawa - idan kuna da rauni mai ƙarfi ko matsalolin kiwon lafiya, yana da kyau ku tsaya ga hanyoyi masu laushi, in ba haka ba an yarda ku yi amfani da menu mai tsauri.
Idan kun damu da cewa ba za ku iya tsara abincin ku don asarar nauyi da kanku ba, ana ba da shawarar ku tuntuɓi masanin abinci mai gina jiki wanda zai iya taimaka muku ƙirƙirar tsarin abinci mai gina jiki. Ba za a iya ganin likita ba? Ba kome ba, za ku iya amfani da menu na abinci wanda aka shirya wanda zai taimaka tare da asarar nauyi kuma ba zai haifar da matsaloli na musamman ba a shirya jita-jita.
Lokacin amfani da abinci mai mahimmanci, ana bada shawarar cin abinci sau uku - safiya, rana, maraice. Zai fi kyau kada ku sami abun ciye-ciye, amma idan ba za ku iya jimre wa yunwa ba, an yarda ku sha gilashin abin sha mai ƙima (kefir mai ƙarancin mai ko yogurt). Lokacin rasa nauyi, yana da kyau a ɗauki kefir tare da ƙaramin adadin mai (samfurin mai ƙarancin mai gaba ɗaya bai dace ba, ba ya ƙunshi abubuwa masu amfani ga jiki). Ana ba da shawarar ku shirya yogurt don amfani akan abincin da kanku - abin sha mai ƙima da aka saya ya ƙunshi abubuwa masu daɗi, guda na 'ya'yan itace ko berries, da abubuwan kiyayewa.
Abincin abinci na buckwheat na kwanaki 5 (an bada shawarar cinye gram 200 na porridge a lokaci ɗaya):
| Abincin karin kumallo | Abincin rana | Abincin dare | |
| Rana ta 1 | Porridge mai buckwheat, abin sha mai ƙima (200-220 ml), ƙaramin apple kore (an ba da shawarar zaɓin 'ya'yan itatuwa marasa daɗi don abincin ku) | Buckwheat porridge, bauta a kan abinci tare da yankakken kayan lambu (tumatir, cucumbers, kabeji, albasa, yayyafa da ruwan 'ya'yan itace daga lemun tsami wedge da kuma man zaitun), wanke tare da yogurt. | Porridge (sabo) da kefir |
| Rana ta 2 | Porridge tare da abin sha mai ƙima, ƙara abincin ku tare da apple, kuma ku sha koren shayi mara dadi, wanda ke da kyau ga asarar nauyi. | Koren kayan lambu (kabeji, cucumbers, zucchini), wanda aka yi amfani da su tare da porridge, wanke tare da kowane abin sha (shayi ko kefir) | shayi mara dadi (baki ko kore) tare da buckwheat |
| Rana ta 3 | Gashi madara abin sha da tururi buckwheat | Abin sha mai madara (lokacin da ya rasa nauyi, an yarda da shi don maye gurbin shi da jiko na ganye), porridge | Buckwheat (ganye da kayan yaji a ƙarƙashin alamar taboo) da kefir |
| Rana ta 4 | Kefir, cuku mai ƙananan mai (niƙa, ƙara dintsi na raisins, waɗanda ke da amfani don rasa nauyi), buckwheat | Boiled nama mai laushi (kaza, zomo, turkey yawanci ana amfani dashi akan abinci) tare da buckwheat porridge, yankakken kayan lambu ko salatin haske (don sutura, yi amfani da cakuda ruwan 'ya'yan itace citrus mai tsami da man zaitun) da kefir | Samfurin madarar haɗe da buckwheat porridge |
| Rana ta 5 | Decoction na ganye mara daɗi ko koren shayi tare da wani yanki na buckwheat sabo | Buckwheat (steamed ko zuba tare da low-mai kefir da maraice) tare da fermented madara abin sha ko na ganye decoction. | Tea ba tare da sukari da porridge ba |
A lokacin cin abinci, ana bada shawarar cinye ruwa mai yawa. Lokacin rasa nauyi, ya kamata a ba da fifiko ga ruwa mara kyau - sha aƙalla lita biyu a rana. Ana kuma ba da shawarar shan duk wani kayan abinci na ganye wanda ke taimakawa kawar da gubobi da rushewar kitse. Ruwan ma'adinai ba tare da iskar gas kuma yana da amfani ga narkewa da narkewa.
Idan matsaloli sun taso tare da ƙarancin abinci, masana abinci mai gina jiki suna ba da shawarar canza menu kaɗan - ƙara yanki na prunes, raisins, da apples zuwa buckwheat lokacin rasa nauyi. Bugu da ƙari, inganta dandano, kayan haɗin gwiwar za su amfana da dukan jiki - za su ramawa ga rashi na bitamin da sauran abubuwan da ake bukata don narkewa da kuma aiki mai aiki na gabobin.
Hakanan ana ba da shawarar haɓaka menu na buckwheat tare da salads kabeji waɗanda ke da amfani ga asarar nauyi. Wannan kayan lambu yana da ƙarancin kalori abun ciki kuma yana haɓaka rushewar ajiyar mai, wanda ya sa ya zama dole akan abinci.
Hakanan ana ba da izinin shan zumar kudan zuma mai inganci kaɗan (ba ta wuce gram 20 ba) sau ɗaya a rana yayin cin abinci. Kada ku yi amfani da samfuran wucin gadi - babban abun ciki na sukari yana tsoma baki tare da asarar nauyi.
Abincin buckwheat mai tsauri na kwana biyar
Abincin da ya fi dacewa shine menu wanda kawai buckwheat da fermented abin sha ana amfani dashi don asarar nauyi; ƙara wasu jita-jita ko ma 'ya'yan itatuwa da kayan marmari an haramta su sosai. Gargadin kawai shine cewa abincin ya dace kawai ga mutane masu lafiya, ba tare da matsalolin lafiya ba. Yana da kyau a fara fara gwajin likita, wanda zai ba ku damar gano ko akwai wasu contraindications zuwa hanyar ƙona kitse mai ƙarfi don rasa nauyi.
Abincin buckwheat na kwanaki 5 ya haɗa da cin poridge sau uku a rana. Ana ba da shawarar ku ci kusan gram 500 kowace rana. gama samfurin. Don abun ciye-ciye, sha abin sha mai ƙiba (ƙananan abun ciki mai mai).
Sha har zuwa lita biyu na abin sha na madara mai ƙima kowace rana akan abinci. Ba a ba da shawarar maye gurbin kefir tare da yogurt ba, ko da yake an yarda da shi don ƙara ƙarin menu mai tsauri tare da koren shayi lokacin rasa nauyi (an hana ƙara sukari).
Za a iya ci gaba da cin abinci akan buckwheat da kefir na kwanaki 5 idan ya cancanta, amma matsakaicin tsawon lokacin cin abinci mai mahimmanci shine mako guda kawai. Idan ka ci gaba da ci kawai porridge da fermented madara abin sha don rasa nauyi, yana da sauƙi don haifar da matsalolin lafiya mai tsanani, rushewar gabobin narkewa, da kuma illa.
Abincin kwana bakwai: fasali na abinci don asarar nauyi, menu na samfurin
Idan kuna buƙatar kawar da kilogiram 5-6, ana ba da shawarar yin amfani da abinci na kwana bakwai, babban tasa wanda shine buckwheat. Bambanci kawai shine asarar nauyi yana faruwa tare da taimakon miya mai dadi da mai gina jiki. Dabarar ba ta da tsayi sosai, don haka ya dace da matan da ba a bambanta su da ikon da ba za a iya lalacewa ba.
Ana shirya miya don asarar nauyi mai aiki:
- Kurkura hatsi (200 gr.), Sanya a cikin wani saucepan.
- Zuba ruwan zãfi (3 l), sanya a kan zafi mai zafi, kawo zuwa tafasa.
- Rage zafi kuma ci gaba da dafawa a ƙananan simmer, yana motsawa lokaci-lokaci, har sai hatsi ya dahu.
- Shirya frying - zuba ɗan ƙaramin man zaitun a cikin kwanon frying, ƙara grated karas, albasa a yanka a cikin rabin zobe, barkono mai dadi (yanka cikin tube) da yankakken seleri, simmer a kan zafi kadan.
- Ƙara gasasshen ga miya, ƙara gishiri kaɗan (gram 10 na yaji kawai ya isa).
Yi amfani da miya a ko'ina cikin yini a cikin ƙananan rabo (200-300 g). Har ila yau, ƙara kefir da abubuwan sha masu ƙarancin kalori (koren shayi, kayan lambu na ganye, ruwan ma'adinai ko ruwan 'ya'yan itace da aka matse daga 'ya'yan itatuwa ko berries) zuwa abincin ku.
Idan an tsara abincin buckwheat na kwanaki 5, kar a ƙara 'ya'yan itace ko abin sha a cikin abincin. Yana da kyau ka iyakance kanka ga kefir ko yogurt, kuma ku sha madara mai ƙarancin kalori tsakanin abincin miya a matsayin abun ciye-ciye.
Buckwheat rage cin abinci na kwanaki 12
Idan kana buƙatar kawar da kilogiram 10-12, ana bada shawarar yin amfani da hanyar ƙona mai tsayi, wanda aka tsara don kwanaki 12. Kamar yadda a cikin abincin buckwheat don asarar nauyi na kwanaki 5, an fi mayar da hankali kan cin porridge, wanda shine babban abincin abincin.
Ana ba da shawarar cin abinci sau hudu yayin cin abinci - abincin ciye-ciye mai sauƙi da abinci guda uku. Menu da aka ba da shawarar don asarar nauyi:
| Abincin karin kumallo | Abincin rana | Abun ciye-ciye | Abincin dare | |
| Rana ta 1 | Buckwheat, baki ko kore shayi (ƙara samfurin kudan zuma - ba fiye da 15 g ba). | Miyan kayan lambu (amfani da kabeji, zucchini, tumatir, barkono kararrawa da karas, albasa da man zaitun sun dace da soya), wanda za'a iya haɗa shi da blender, juya zuwa miya mai tsabta; Don sha, ana ba da shawarar yin amfani da kowane samfurin madara mai ƙima ko tururi cakuda ganye (chamomile, kirtani, yarrow) | Apple (daga kore iri, unsweetened) | Buckwheat (shirya stew tare da kayan lambu - simmer hatsi tare da karas, tumatir, albasa, barkono mai dadi), wanke tare da shayi (amfani da sukari an haramta shi sosai. |
| Rana ta 2 | Yankakken kayan lambu (tumatir, cucumbers, barkono mai dadi, yayyafa tare da miya na ruwan 'ya'yan itace citrus mai tsami da man kayan lambu), kuyi hidima tare da buckwheat porridge; don abubuwan sha, ba da fifiko ga jiko na ganye ko koren shayi | Miyan tare da cikakken broth kayan lambu (ƙara hatsi), yana da kyau kada a soya shi, bayan dafa abinci, zuba cikin man kayan lambu kadan kuma ƙara ganye, wanke tare da kefir. | Samfurin madara mai haɗe (zai fi dacewa amfani da yogurt) | A tafasa kwai kaza, a yi hidima da porridge da yankakken kokwamba |
| Rana ta 3 | Buckwheat tare da busassun 'ya'yan itace (apple guda, raisins, dried apricots) | Miya tare da hatsi (dafa don asarar nauyi a cikin broth mai arziki) | Koren shayi | Kayan lambu stew (stew kayan lambu, kakar tare da soya), porridge |
| Rana ta 4 | Buckwheat (haɗa da kefir ko zuba a cikin abin sha mai madara da maraice - wannan ya isa ga hatsi don kumbura) | Miyan zalla (tafasa duk wani kayan lambu tare da hatsi, puree a cikin blender), kuyi hidima tare da ƙananan dafaffen kaza ko turkey. | Yogurt na gida ko ruwan 'ya'yan itace da aka matse (pears, plums, peaches, apples) ana iya maye gurbinsu da compote na Berry ko abin sha da aka yi daga busassun 'ya'yan itace ba tare da ƙara kayan zaki ba. | Boiled ko kifi kifi (yana da kyau a yi amfani da nau'in nau'in nau'in nau'in mai mai yawa), porridge, shayi |
| Rana ta 5 | Omelet (dafa kawai ta hanyar tururi, kayan lambu ko man shanu an haramta), buckwheat | Rassolnik (maye gurbin sha'ir lu'u-lu'u tare da buckwheat), kefir | Compote (kada ku ƙara sukari, yi amfani da 'ya'yan itatuwa masu dadi) | Gasa nama (kada ku yi amfani da kayan yaji ko ganye), kuyi hidima tare da babban samfurin abincin |
| Rana ta 6 | Kwai (Boiled), bauta tare da babban samfurin abinci | Miya tare da broth nama mara kyau (lokacin dafa nama ko kashi, zubar da ruwa nan da nan bayan tafasa, ƙara ruwa mai tsabta, ci gaba da dafa abinci, ƙara kowane kayan lambu da hatsi) | Curd taro (a nika ƙananan gida cuku, ƙara busassun 'ya'yan itatuwa ko apples apples, a yanka a kananan guda) | Buckwheat tare da guda na prunes, baƙar fata mai rauni (kada ku ƙara kayan abinci mai daɗi) |
| Rana ta 7 | Soya albasa a cikin ƙaramin adadin man kayan lambu, haxa tare da yankakken seleri, yi hidima tare da buckwheat; tsakanin abubuwan sha, fifiko akan abinci ya kamata a ba da shayi mai shayi | Miyan (dafa tare da ƙari na kayan lambu, fillet kaza, hatsi, kada ku yi amfani da soya) | Shan yogurt (amfani da abin sha mai ƙarancin mai) | Porridge (yayyafa da ganye, yayyafa da man zaitun), rosehip decoction ba tare da sukari ba |
| Rana ta 8 | Porridge (saka man shanu a cikin abincin da aka gama - ba fiye da 15 g), kofi mai rauni ba (an haramta amfani da madara, kirim ko sukari don inganta dandano) | Chicken broth broth, ƙara yankakken ganye kafin yin hidima | Hannun goro (gyada, almonds ko pistachios) ko busasshen 'ya'yan itace | A tafasa inflorescences na farin kabeji, a soya a cikin mafi ƙarancin adadin mai, a fara tsoma batter, a yi hidima a kan gadon buckwheat, a wanke tare da decoction na ganye. |
| Rana ta 9 | Boiled hatsi, bauta tare da ƙananan mai mai mai (ba fiye da 130 g), wanke tare da shayi na ganye | Tafasa fillet na kaza (kada ku ƙara kayan yaji ko gishiri), salatin ko yankakken kayan lambu (man zaitun ko ruwan 'ya'yan itace citrus mai tsami ya dace da suturar tasa) | Kafin amfani, dumi broth wanda ya rage bayan dafa fillet kaza don abincin rana, ƙara yankakken ganye | Fresh kayan lambu (yanke cikin guda, kakar tare da lemun tsami miya), bauta tare da buckwheat |
| Rana ta 10 | Buckwheat (an ba da izinin ƙara ɗan ƙaramin man shanu mai inganci, wanda bai kamata a maye gurbinsa da margarine ko yadawa ba), kofi (ba tare da abubuwan haɓaka dandano ba) | Miyan da karas, barkono mai dadi, zucchini, guda kaza, buckwheat, koren shayi | Cakuda busassun 'ya'yan itatuwa (busassun apricots, raisins, prunes) | Fresh kayan lambu (zaku iya shirya salatin tare da yankan bakin ciki na wuya, cuku mai laushi), kuyi aiki tare da porridge, wanke tare da broth kayan lambu maras so. |
| Rana ta 11 | Buckwheat (ƙara pre-steamed kuma a yanka a kananan guda prunes), sha kofi | Miya (ƙara lentil a broth kayan lambu, dafa har sai da taushi), wanke tare da gasasshen madara. | Yogurt mai ƙarancin mai | Yanke namomin kaza a cikin yanka, simmer a cikin karamin adadin man kayan lambu, haɗuwa da porridge, sha - shayi mai rauni. |
| Rana ta 12 | Curd taro (bayan nika ta sieve, ƙara guda 'ya'yan itace ko berries), porridge, decoction na ganye ko fure kwatangwalo. | Broth da aka shirya tare da kasusuwa kaza (yayyafa tare da yalwar yankakken ganye), kuyi hidima tare da kwai mai dafa | Shirya cakuda yogurt na gida, kwayoyi ko busassun 'ya'yan itatuwa | Gasa nono kaza ba tare da kayan yaji ba (nannade a cikin tsare), kuyi hidima tare da buckwheat, guda na kayan lambu (tumatir, barkono mai dadi, cucumbers) |
Barin abincin buckwheat
Tare da abinci mai laushi na tsawon kwanaki bakwai ko abincin buckwheat don asarar nauyi da aka tsara don kwanaki 12, babu matsaloli na musamman da suka taso - kusan nan da nan zaku iya canzawa zuwa menu na yau da kullun. Gargaɗi ɗaya kawai shine ba a ba da shawarar yin amfani da abinci mai yawan kalori nan da nan ba, in ba haka ba kitse zai fara tarawa cikin sauri. Dole ne ku sake ci gaba da cin abinci kuma kuyi ƙoƙarin kawar da wuce gona da iri.
Idan kun sami nasarar rasa nauyi akan buckwheat a cikin kwanaki 5, kuma kuyi amfani da madaidaiciyar hanya, wacce kefir kawai aka yi amfani da ita a cikin abincin, zaku bi wasu buƙatu yayin barin. Bin dokoki masu sauƙi zai hana ku sake samun nauyi, ƙarfafa sakamakon ku, kuma ku ajiye su na dogon lokaci.
Abu na farko da ake bukata shine kada a canza kai tsaye zuwa menu na yau da kullun bayan ingantaccen abinci. Ana ba da shawarar gabatar da samfurori a hankali - ba fiye da ɗaya a kowace rana ba. Ba da fifiko ga jita-jita masu ƙarancin kalori. Zaɓin mafi sauƙi shine amfani da kowane menu mai cin ganyayyaki. Bugu da ƙari, ƙananan adadin kuzari, irin waɗannan jita-jita suna da wadata a cikin kayan lambu masu amfani ga jiki, wanda ya ƙunshi bitamin, ma'adanai, da fiber na shuka.
Bayan mako guda na menu na cin ganyayyaki, ana ba da izinin shigar da kifi a cikin abincin. An haramta dafa shi a cikin man kayan lambu - ana bada shawarar tafasa, gasa ko tururi. Bi ka'idodin abinci mai gina jiki - ƙara ƙaramin adadin gishiri, kar a yi amfani da kayan yaji mai zafi.
Bayan mako guda, ƙara abinci tare da nama. Masana abinci mai gina jiki sun ba da shawarar shirya darussan farko da na biyu daga nau'ikan masu ƙarancin mai. Mafi girman fa'ida ga adadi zai fito ne daga miya da aka yi da broth nama, steaks da aka gasa a cikin tanda, da nama mai tururi. Zai fi kyau kada a haɗa da naman da aka kyafaffen, tsiran alade, naman alade ko rago a cikin menu - waɗannan samfurori suna da adadin kuzari kuma suna da yawa a cikin mai. Kayayyakin nama kuma suna cike da gishiri da kayan kamshi, wanda hakan ke da illa ga wani adadi da ya samu nasarar kawar da kitse da kitso.
Don kula da sakamakon abincin buckwheat na kwanaki 5, ana bada shawarar yin gyare-gyare ga abincin yau da kullum a gaba. Dole ne ku bar yawancin samfuran da kuka saba kuma ku ketare su daga menu na yau da kullun:
- kwakwalwan kwamfuta da sauran kayan ciye-ciye (dandano, gishiri, kayan yaji masu zafi da ke cikin waɗannan abubuwan da ba su da tabbas suna haifar da saurin kiba);
- kayan zaki mai dadi tare da babban abun ciki na sinadarai masu cutarwa ga adadi (sukari, kayan lambu ko man shanu, babban gari na alkama);
- kayan gasa da aka yi da garin alkama (pies, buns, muffins);
- alewa, cakulan (farin cakulan yana da haɗari musamman ga adadi - ana iya ƙara samfurin baki lokaci-lokaci zuwa menu);
- kyafaffen nama, marinades, pickles;
- m miya (ana daukar mayonnaise a matsayin jagora a cikin adadin tarin fatty forms - wannan miya dole ne a cire gaba daya daga cikin abinci, da kuma koshin lafiya man zaitun ko mustard cakuda ya kamata a yi amfani da miya salads);
- m nama.
Har ila yau, ba a ba da shawarar shan barasa na tsawon kwanaki 5 bayan cin abinci na buckwheat don asarar nauyi. Duk wani barasa na iya rushe tsarin narkewa ko metabolism kuma yana haifar da sake samuwar nama mai kitse. Wani rashin lahani na barasa lokacin rasa nauyi shine abin sha yana tada sha'awar ci, ko da giya ko giya zai haifar da wuce gona da iri.
Contraindications ga rage cin abinci
Daidaitaccen zana menu na kowace rana na abincin buckwheat don asarar nauyi na kwanaki 5 shine ɗayan abubuwan da ake buƙata don samun nasarar ƙona kitse. Masana abinci mai gina jiki sun yi gargaɗin cewa tsayayyen abinci, wanda buckwheat ya fi rinjaye, yana da adadin hani da hani. Zai fi kyau ku fahimci kanku tare da contraindications a gaba - wannan zai ba ku damar haifar da cutarwa ga jiki kuma da sauri kula da illolin da za a iya haifar da su ta hanyar amfani da porridge na yau da kullun.
Kada a yi amfani da abincin buckwheat don kowane nau'i na ciwon sukari. Babban samfurin menu mai ƙona kitse na iya haifar da tsalle-tsalle a cikin inulin, canza abun da ke cikin jini, wanda zai shafi lafiyar gaba ɗaya nan da nan kuma yana rage asarar nauyi.
Hawan jini, cututtuka na yau da kullum a cikin m mataki - akwai wasu adadin wasu ƙuntatawa akan rasa nauyi tare da buckwheat porridge ko miya. Idan kana buƙatar jimre wa nauyin da ya wuce kima, ana bada shawarar tuntuɓar masanin abinci mai gina jiki a gaba, wanda zai taimake ka ka ƙirƙiri menu na abinci maras nauyi, la'akari da yanayin jiki gaba ɗaya.
Har ila yau, an hana ci gaba da cin abinci mai tsauri yayin ƙara yawan motsa jiki ko wasanni masu tsanani. Abinci mai tsattsauran ra'ayi ba makawa zai haifar da sakamako masu illa da tabarbarewar yanayin gaba ɗaya.
Masana abinci mai gina jiki sun yi gargaɗin cewa lokacin rasa nauyi, yakamata ku kula da lafiyar ku a hankali. Abubuwan illa, waɗanda suke da wuyar gaske idan babu contraindications, amma bai kamata a cire su gaba ɗaya ba, ya kamata ya zama dalilin dakatar da abinci nan da nan.
Daga cikin mummunan halayen jiki ga yawan amfani da buckwheat sune:
- ciwon kai mai tsawo ko yawan dizziness (tare da ƙara yawan ji na jiki, har ma da suma yana yiwuwa);
- zafi a cikin gabobin narkewa (hanji, ciki, hanta);
- tashin zuciya (idan ba a dakatar da hanya nan da nan ba, zai iya tasowa zuwa hare-haren amai mai tsanani);
- matsalolin hanji (tsawon zawo ko maƙarƙashiya);
- rashes a kan fata, bayyanar manyan wuraren ja.