Abinci na kwanaki 10 - zai yiwu a rasa nauyi kuma a kula da sakamako?

Rabu da ƙarin fam kuma da sauri a sami sakamako mai bayyane - wannan shine makasudin da mutanen da suka yanke shawarar "tafi" akan gajeren abinci suke so su cimma. Amma don a rasa nauyi a cikin ƙasa da mako guda, ƙuntatawa dole ne su kasance masu tsauraran matakai. Ba kowa bane zai iya jure wata ɗaya ko dai. Saboda haka, mafi kyawun zaɓi shine nemo ingantaccen abinci na kwanaki 10. Ba shi da wani tasiri a jiki, kamar yawancin hanyoyin bayyana, kuma galibi yana ba ka damar rasa zuwa kilogiram 10, gwargwadon yanayin farawa.

Fa'idodi da rashin amfani na gajeren abincin

Rashin nauyi don hutu ko lokacin rairayin bakin teku, sanya kaya na wani girman abu don abin da ake buƙata kusan ana buƙatar shi da gaggawa, kuma kusan babu lokacin da za'a magance abubuwan gina jiki masu dacewa, ƙidaya adadin kuzari a tafi dakin motsa jiki.

Abu mafi sauki shine rage asarar nauyi na gajeren lokaci na kwanaki 10. Yana taimaka muku rasa nauyi akan tsayayyen jadawalin. Kuma wannan shine babbar fa'idarsa. Bugu da kari, abincin irin wadannan tsarin bai cika da abinci mai rikitarwa ba, kuma samfuran da ake bukata suna samuwa ga mutane da duk wani abin duniya.

Koyaya, idan kun zurfafa zurfin, rashin dacewar irin wannan abincin zai zama bayyane. Kilogram na tafi galibi saboda kawar da yawan ruwa. Naman jijiyoyin jiki suma suna wahala, amma yawan mai yana raguwa da mafi ƙarancin 12%, kuma a matsakaita da kashi 6-8%. Bayan kwanaki 10, wataƙila za ku rasa nauyi, amma a cikin madubi da ƙyar za ku ga siririyar siket. Dalilin yana da sauƙi: ba shi yiwuwa a ƙirƙirar jikin mafarki ba tare da motsa jiki ba.

Mahimmanci! Kar ka manta cewa saboda rashi na abubuwan gina jiki yayin tsawon abinci mai gina jiki, jiki na iya fuskantar matsaloli masu wahala a cikin aiki. Sabili da haka, tabbas bashi da ƙimar amfani da abinci mai saurin bayyana.

Gabaɗaya, akwai zaɓuɓɓuka kusan 40 don abinci mai sauri na kwanaki 10. Baya ga tsawon lokacin su, suna haɗuwa ta hanyar rage yawan abubuwan kalori da ke cikin abinci, da ƙin yarda da samfuran cutarwa da kuma bin abincin. Tare da kowane irin abinci, yana da mahimmanci a sha lita 1.5 na ruwa kowace rana.

Don sauƙaƙa fara fara cin abinci, yana da daraja iyakance adadin gishiri, sukari, muffins, soyayyen da abinci mai sauri a cikin menu na yau da kullun. Idan za ta yiwu, ɗauki ɗakunan bitamin da ma'adinai. Mun zabi ingantattu kuma tabbatattun za andu options forukan don rage nauyi cikin kwanaki 10, wanda ke bada tabbataccen sakamako kuma baya cutar da lafiyar ku.

Abinci "10x10"

Mafi yawan cin abinci mai inganci tsawon kwanaki 10. Dangane da hasashe mafi kyawu, asarar nauyi da ake tsammani shine kilogiram 10. Saboda haka sunan tsarin. A zahiri, ƙananan abinci mai ƙarancin abinci tare da yawancin abinci mai gina jiki an shirya shi tsawon shekaru goma.

Ka'idodin asali waɗanda ya kamata a bi sosai:

1. Banda sukari, kowane kayan zaki, naman da aka sarrafa (tsiran alade, tsiran alade), na kayan abinci, kayan lambu da na dabbobi, hatsi, kwaya, miya, ruwan soda, ruwan leda daga fakiti
2. Fara kwanakinku tare da gilashin ruwan lemon.
3. Raba abincin a cikin tarba 5.
4. Cook ba tare da mai ba.
5. Yanayin sunadarai zuwa carbohydrates ya zama 2: 1. Yawan abincin yau da kullun shine 500-550 g, wanda samfuran furotin ya zama 60%.
6. Abincin dare 2-3 hours kafin kwanta barci.
7. Banda dankali, wake, masara, karas, kabewa daga kayan lambu.

Mahimmanci! Kada ku tsawaita abincin ku. Furotin da ya wuce kima na iya shafar aikin koda. Sabili da haka, rage shan gishirin ku. Sha koren shayi da shayin fure.

Kayan kiwo mai-mai, salatin kayan lambu, ½ ɗan itacen inabi, apple (tsami), dafaffun kwai sun dace da abincin dare da karin kumallo na biyu.

Abincin shine mafi akasarinsa ga mutanen da ke dauke da adadin jiki daga 25 zuwa 30. Tare da alamun da ke sama da 30, ba a ba da shawarar tsarin "10x10" ba tare da binciken likita ba. Bayanin bayanin zai taimaka muku wajen lissafin BMI ɗinka da fahimtar darajojinsa.

Abincin da ba gishiri

Haɗin NaCl, ko gishirin tebur, yana riƙe da ruwa a jiki. Saboda haka, yana inganta riba mai nauyi. Saboda haka, shahararren mai haɓaka dandano ya kamata a share shi tsawon kwanaki 10. Wannan shine babban ka'idar tsarin abinci mara gishiri.

Koyaya, barin gishiri ba kawai yana nufin rashin ƙara gishiri a abincin da kuke shiryawa ba. Jerin kayayyakin da suka sabawa doka sun hada da: abinci na gwangwani, shan sigari da kayan yaji, cuku, kayan lefe da kayan zaki, 'ya'yan itace masu zaki (kankana, ayaba).

A rana an yarda a ci:

• 500 g na kaji, nama mara kyau ko kifi, kasu kashi-kashi;
• kayan lambu (danye, stewed)
• Gurasar hatsi duka (yanka 2-3)
• porridge (kason da bai wuce 200 g ba).

Ba a yarda da soyawa ba. Tafasa kawai, stewing, tururi. Yana da mahimmanci a bi tsarin shan giya. Juices, decoctions da compotes daga busassun 'ya'yan itace, jelly, jelly ba tare da sukari ba a haramta su.

Da yawa daga cikin waɗanda suka rasa nauyi bayan ƙarshen abincin sun daina mayar da gishiri ga abincinsu. Dandanon abinci na masu karba ya zama mai dadi da saba. Bugu da ƙari, akwai jin cewa kusan dukkanin jita-jita, musamman waɗanda aka shirya a gidajen cin abinci da gidajen abinci, suna da gishiri. Za'a iya ƙara daidaitaccen abincin har zuwa kwanaki 15.

Abincin hatsi (zaɓuɓɓuka 2)

Zaɓin zaɓin abinci mafi tsauri na kwanaki 10 shine cin abinci guda ɗaya. Masana galibi suna ambaton shi azaman tsarin ƙazantar da jiki. Ya ƙunshi amfani da hatsi na yau da kullun mai wadataccen bitamin, abubuwan alamomi da lafiyayyen zaren da ke motsa hanji. Hasashen asarar nauyi shine kilogiram 10.

Lambar zaɓi 1. Rage nauyi a buckwheat

Da yamma, zuba gilashin buckwheat 1 tare da gilashin 2 na ruwan zãfi. Kunsa akwatin tare da alawar da daddare a cikin tawul don dafa hatsi. Raba masar a cikin abinci sau 6 da safe kuma ku ci shi dukan yini. An hana gishiri, sukari, mai.

Ba kowane mutum bane zai iya ɗaukar abincin kwana 10 akan irin wannan abincin mai ascan ci gaba. Sabili da haka, an ba shi izinin haɓaka menu tare da kefir mai ƙanshi, idan ana so, tare da yankakken ganye. Al'ada a kowace rana lita 1 ce. Dakatar da abincin nan da nan idan kun kasance masu rauni ko jin rashin lafiya. Idan ka tsaya a kai na kwanaki 5 zuwa 7, sakamakon har yanzu zai kasance mai iya gani.

Lambar zaɓi 2. Sliming akan oatmeal

Bari muyi ajiyar nan da nan: muna magana ne game da hatsi cikakke. A matsayin makoma ta ƙarshe, ya halatta ayi amfani da flakes wanda a ciki ake kiyaye dukiyar hatsi. Kuna iya samun su cikin sauƙin a cikin shagon, yana mai da hankali kan lokacin shiri. Dole ne ya zama aƙalla mintina 15.

Kuna buƙatar dafa oatmeal a cikin hanya ɗaya kamar buckwheat - da yamma. Matsakaicin hatsi da ruwan zãfi ne 1: 3. Kodayake ba zai zama matsala ba idan kun tafasa hatsi kawai. Ana cin tuwo ba tare da ƙari ba. Ku ci wasu fruita fruitan itace ko drieda driedan itacen fruita fruitan itace a lokacin hutu a matsayin sauƙi. Shaye-shaye da aka halatta: koren shayi ko na ganye, kayan kwalliyar fure.

Abincin Madeleine Gesta

Babban fa'idar cin abincin shine kyakkyawan sakamako a cikin rashin zuriya da tsananin tsanani. "Gastronomic game" - wannan shine yadda marubucin, masanin ilimin abinci mai gina jiki na Faransa-mai ba da magani Madeleine Gesta, ya kira shi. Ta nace cewa halaye na gari da jin daɗi a cikin komai tun daga ɗanɗano na jita-jita har zuwa hidimtawa suna da mahimmanci don cimma kyakkyawan sakamako.

Shahararrun kwastomomin Madame Gesta (daga cikin su Gerard Depardieu da Catherine Deneuve) sun ce kyaututtukan fam ɗin da aka ɓata wani sakamako ne mai sabuntawa da kuma jin haske a maimakon yunwa. A matsakaita, a cikin kwanaki 10, zaku iya rasa kilogram 3-4. Yawan adadin abincin shine 5-6, a ƙananan rabo. Idan da gaske kuna son cin abinci yayin hutu, an ba da dama fruitsa fruitsan itace (prunes, busasshen apricots), waɗanda aka ba da shawarar a tauna su sosai har sai mushy.

Dalilin rage cin abinci:

• broth na kayan lambu;
• madarar abincin madara;
• lemun tsami na musamman: 250 ml. ruwa, 1 tsp. zuma, ruwan 'ya'yan itace 1 karamin lemun tsami.

Kayan girke-girke: lita 1.5 na ruwa, 600-700 g na leeks, 400 g na karas da tumatir, seleri (tushe), thyme ko caraway tsaba. Yanke dukkan kayan haɗin kuma dafa don kimanin minti 20. Yana da mahimmanci cewa ba a dafa kayan lambu har sai an nika su.

Raba broth ɗin zuwa matakai da yawa. Za a iya cin kayan lambu bayan awa 2. An ba shi damar ƙara ɗan zaitun da lemun tsami. Kwanakin Kayan Lambu na Kayan lambu: 1,2,8,9.

Abincin rana mai laushi shine 200 g na cuku na gida 0-1% mai da 130 g na yogurt na halitta. Zaku iya hada shi da kayan lambu da ganye (radish, kokwamba, faski) ko 'ya'yan itace da zuma karamin cokali 1. Kwanakin madara mai narkewa: 3,4,5,6,7,10.

Lemonade dole ne a sha kowace rana. Koyaya, asuba bai kamata ya fara da shi ba, amma da gilashi biyu na ruwa mai tsafta, waɗanda ya kamata ku sha yayin kwanciya a gado cikin ƙananan sips. Bayan minti 15-20 - koko tare da cokali na zuma. Wannan karin kumallo ne Sauran abincin 2-3 (ban da broth ko madara mai daɗa) na iya ƙunsar:

• steamed kifi ko dafa nama (200-300 gr. rabo), hanta kifi;
• dukan hatsi;
• salatin kayan lambu tare da yanki burodi;
• qwai;
• 'ya'yan itace da' ya'yan itatuwa;
• madara (gilashi 1).

Sugar, Sweets, kayan gasa, abincin gwangwani, kayayyakin da aka gama su, an hana barasa. Abincin da aka yarda shine 30 g na cakulan mai duhu kowace rana.

Abubuwan ƙin yarda da abinci na tsawon shekaru goma

Abincin ɗan gajeren lokaci tare da kaifi mai canji a cikin abincin da aka saba da raguwar cin abincin kalori babban nauyi ne a jiki. Sabili da haka, yana da kyawawan abubuwan contraindications. Daga cikin manyan, likitoci suna nuna kiba. Idan nauyi mai nauyi ya riga ya zama ganewar asali, ba shi yiwuwa a kawar da shi cikin kwanaki 10. Akasin haka: tsananin takurawa da rashi na ƙoshin abinci mai gina jiki na iya tsananta yanayin da kyau.

Hakanan yakamata ku tsallake abincinku idan kun:

• bincikar lafiya tare da cututtuka na gastrointestinal tract ko wasu gabobin ciki;
• wani lokaci na tsanantawa na kowane cuta mai tsanani;
• da matsaloli tare da tsarin zuciya;
• ARVI ko ARI;
• amenorrhea;
• ciwon sukari.

An hana cin abincin shekara goma don mata masu ciki da masu shayarwa, yara da matasa, mutanen da suka haura shekaru 65.

Sakamakon abinci na kwana 10. Me yasa nauyin ya dawo?

Duk da saurin sakamako kuma wani lokacin mahimmin sakamako a raunin nauyi, kusan kashi 85% na waɗanda suka rasa nauyi sun ce kilogram yana dawowa. Sau da yawa har ma da ƙari. Ba shi da wuya a bayyana wannan sabon abu. An tsara jikinmu kamar haka: da farko, yana fuskantar damuwa da damuwa daga canjin canjin abinci na kwatsam, sannan ya fara daidaitawa.

Yanayin tsufa ya kunna. Tsarin rayuwa yana raguwa, an rage girman kuzarin da ake buƙata don narkar da abinci, kuma asarar mai da ƙwayoyin sashin jiki suke yi, akasin haka, an rage. Bayan duk wannan, dole ne a adana shi don tsawan lokaci idan yunwa ta zo.

Sannan abincin ya ƙare, amma tsarin ciki na adana kuzari da abubuwan gina jiki ba haka bane. Kuna komawa tsarin abincinku na yau da kullun, kuma galibi ma kuna ba da kanku da yawa bayan cin abinci. Sakamakon ma'ana: jiki yana adana har zuwa matsakaici kuma ya dawo da juzu'insa na da ya saba a cikin gajeren lokaci.

Sabili da haka, kwanakin farko bayan ƙarshen abinci na kwana 10, ci gaba da bin tsarin abinci iri ɗaya, amma a cikin sigar haske. Misali, hada kayayyakin kiwo (yogurt, cuku, cuku) zuwa buckwheat, sannan kayan lambu, sannan nama da kaji. Ci gaba da shan ruwa a kalla lita 1.5 a kowace rana. Kula da abinci. Yi ƙoƙari har yanzu iyakance abinci mai daɗi da sitaci. Zabi lafiyar lafiya:

• 'ya'yan itãcen marmari,
• marmalade,
• marshmallow.

Kammalawa

Idan kana so ka rasa nauyi ba tare da cutarwa ga lafiya ba kuma ka kiyaye sakamakon na dogon lokaci, bi ka’idoji biyu: naci da hankali. Sabili da haka, ya fi kyau a nemi abincin ɗan gajeren lokaci kaɗan. Babban burin kawar da ƙarin fam ya kamata kula da kanku da jikinku, kuma ba girman tufafi da lambobi a kan ma'auni ba.

Kalli bidiyon: Ebola yadira a kano Naiman sarautar dambe,yace bana babu ragi kowa sai yafadi,yau talata 2782019 (Nuwamba 2024).