Abincin ruwa - fa'idodi, fursunoni da menus na mako

Amincewa da cin abincin ruwa a matsayin "abinci" a cikin ma'anar kalmar. Abinda ake buƙata shine biyayya ga tsarin shaye shaye daidai. Hakanan akwai azumin warkewa, amma wannan batun ne don wani labarin.

Yawancin lokaci, lokacin rasa nauyi yana da wuyar gaske. Dole ne ku daina yawancin abincin da kuka fi so: zaki, gari, soyayyen, da dai sauransu. Abincin ruwa ya kunshi daidaitaccen ruwan sha.

Rashin fahimta game da wannan abincin

Ra'ayoyi game da irin wannan tsarin na rage nauyi sun saba. Wannan saboda yawan tatsuniyoyin da ke tattare da shan ruwa daidai gwargwado:

• "Ruwa maimakon abinci" - Mutane da yawa suna tunanin cewa irin wannan abincin yana nufin shan ruwa ne kawai ba tare da abinci ba. Ba haka batun yake ba: in ba abinci, za a cutar da jiki sosai. Mutumin zai ji tabarbarewar lafiya. Ta wannan hanyar rage nauyi, kana buƙatar barin samfuran calori masu ƙarfi, amma ba lafiyayyen abinci ba. A wannan yanayin, kuna buƙatar kiyaye tsarin shan giya kawai.
• “Ruwan sanyi ya fi yawa, da sauri za ku iya rasa waɗancan ƙarin fam” yaudara ce. Jiki ba zai shanye ruwan ba har sai ya dumama shi har zuwa zafin da ake buƙata. Domin tsarin rayuwa ya fara da wuri, dole ne a sha ruwa da dumi (37-40 ° C).
• “Yawan shan ku, mafi kyawun sakamakon” ƙage ne wanda ke haifar da mummunan sakamako. Jiki dole ne ya sami ruwa mai yawa kamar yadda zai iya sarrafawa. Excessarinsa zai shimfiɗa ciki, zai buƙaci ƙarin abinci. Yawan ruwa mai yawa yana jawo nauyi a kan ƙoda. Matsawar cikin jiki na iya ƙaruwa: CVS pathologies za su bayyana.

Domin tsarin mulkin ruwa ya kawo sakamako, kuna buƙatar bin duk ƙa'idodin, waɗanda zamu tattauna a ƙasa.

Bayani

Mutum 80% ne na ruwa. Ana buƙata don tafiyar matakai na rayuwa. Rashin ruwa yana haifar da cututtukan rayuwa, kumburi, lalacewar lafiya, bayyanar karin fam. Masana ilimin gina jiki sun ba da shawarar shan ruwan ma'adinan artesian ba tare da gas ba.

Tsarin shan giya baya nufin barin abinci.

Babban abu shine saka idanu akan yawan ruwan da kuke sha, lokacin da kuka sha shi, da dai sauransu. Dangane da sake dubawa na mutanen da ke zaune akan wannan abincin, yana taimakawa rasa har zuwa 10 kilogiram.

Janar dokoki

Idan jiki ya rasa aƙalla 10% na ruwan da yake buƙata, za a fara matsalolin lafiya masu tsanani. Komai na iya kawo karshen mutuwa.

Ruwa yana da sauran ƙarfi na ƙwayoyin halitta da na mahaɗan, ba tare da abin da gabobi da tsarin ba za su iya aiki daidai ba. Duk matakan biochemical suna faruwa tare da haɗin ruwa. Yana hanzarta saurin halayen.

Ruwa yana cikin abubuwan da ke cikin jini, yana jigilar abubuwan da ake bukata zuwa dukkan gabobi da tsarin. Yana daidaita yanayin zafi da tsarin narkewar abinci. Ruwan yana cire abubuwa masu guba, slags kuma yana yin wasu muhimman ayyuka masu yawa.

Mutane da yawa, suna ƙoƙari su rasa ƙarin fam, sayan magunguna daban-daban, tufafi na musamman, shayin laxative, da sauransu. Manufarsu ita ce bushewar jiki. Watau, bushewar jiki.

Wadannan hanyoyin rage kiba, idan suka taimaka wajen rage kiba, to ga wani kankanin lokaci. Haka kuma, irin wadannan hanyoyin suna da matukar illa ga lafiya.

Masana na ganin cewa karin fam din na bayyana ne sakamakon karancin ruwa. Sabili da haka, mafi kyawun abinci shine: kafa tsarin sha.

Fa'idodi da rashin amfani

Tsarin shan giya daidai yana da fa'idodi masu zuwa:

• babu buƙatar ciyar da lokaci mai yawa don shirya abinci na musamman;
• babu buƙatar ƙidaya adadin kuzari da aka cinye;
• ba za ku iya ƙara yawan motsa jiki ba;
• ajiyar kuɗi: ba ya nufin amfani da samfuran ƙira waɗanda ke cin kuɗi mai yawa;
• dangi mara lahani;
• ba ya haifar da halayen rashin lafiyan;
• ruwa yana bata yunwa;
• yana ba da haske da jin rashin nauyi.

Duk da yawan kyawawan halaye, tsarin abincin yana da yawan rashin amfani:

• mummunan halayen: jiri, jiri, da dai sauransu.
• jin ƙoshi yana wucewa da sauri, mutumin ya sake yunwa;
• wahalar jurewa;
• yana wanke abubuwan gina jiki (musamman potassium da alli);
• yawan yin fitsari.

Kafin yanke shawara don ci abinci, kana buƙatar tunani sosai. Ku auna fa'idodi da fa'idodi ".

Wani irin ruwa ne abin karba?

Soda bai dace ba: yana harzuka membranes na ciki na maganan ciki, yana haifar da ƙarancin ci. Kofi, shayi, da giya suna da tasirin yin fitsari kuma suna haifar da rashin ruwa. Saboda haka, baza ku iya shan su ba.

Zai fi kyau a yi amfani da narkewar ruwa wanda ya zama nau'in ruwa ba fiye da awanni bakwai da suka gabata ba. Abubuwan fa'idodi masu fa'ida saboda rashin gishirin wuya. Ruwan tebur na fili ya dace. Koyaya, a cikin amfani da ita kuna buƙatar sanin lokacin da za a daina.

Kuna buƙatar sha fiye da adadin da aka tsara a cikin umarnin. In ba haka ba, zaku iya haifar da girgizar jiki, ƙara ƙarfin intracranial, leaching na abubuwa masu amfani.

Menu

Abincin ya kunshi cin abinci kadan. Don cimma sakamako, adadin adadin kuzari na yau da kullun bai wuce 1200 ko 1500. Wasu kafofin suna magana akan ƙananan abubuwan kalori, ƙasa da 1000 ko ma 800 Kcal a kowace rana. Ka tuna, irin wannan ƙaramin abun cikin kalori na yau da kullun bazai haifar da komai mai kyau ba, ya kamata yara mata su ci abinci aƙalla 1200 Kcal, kuma mutane aƙalla 1500.

Akwai nau'ikan abinci iri-iri. Kowannensu yana ba da gilashin ruwan dumi bayan farkawa da safe, kowane irin abinci, kafin su kwanta.

Kar a sha yayin cin abinci. Ana ba da izinin ruwa minti 90 bayan cin abinci.

Abincin rana daya

• Abincin karin kumallo: oatmeal 250 gr, curd mass.
• Abun ciye-ciye: Yankakken yanka kankana.
• Abincin rana: kwano na miyar kuka.
• Bayan abincin dare: kiwi ko gurasa.
• Abincin dare: kilogiram na 0.2 na naman maroƙi ko stew tare da ɗanyen kifi.

3-rana

A rana ta 1:

• karin kumallo: kwai, kamar sandwiches guda biyu;
• abincin rana: mango;
• abincin rana: salatin tare da kayan lambu da cuku mai laushi, gram 150 na naman kaza;
• abincin rana: applesauce;
• abincin dare: stewed kayan lambu gram 150 da naman sa gram 100.

2nd rana:

• karin kumallo: kamar toast, gram 150 na curd;
• 2nd karin kumallo: apple;
• abincin rana: cakuda kayan lambu, maku yabo, gram 150 na tuna;
• abincin rana: pear;
• abincin dare: salatin kabeji, kwai, sandwich sandar.

3rd rana:

• Abincin 1: wasu toast, cakuda kayan lambu, dafaffen kaza gram 150;
• abincin rana: peach;
• abincin rana: miya tare da maraƙi mara kyau, gram 100 na filletin kaza, maku yabo;
• abincin rana: lemu;
• abincin dare: stewed kayan lambu, steamed cutlet, maku yabo.

Mintuna ashirin zuwa talatin kafin karin kumallo, kafin cin abinci, awanni kaɗan kafin bacci, kuna buƙatar shan ruwa mai ɗari 300 na ruwa.

Kwana biyar

A ranar farko:

• karin kumallo: cuku cuku da tumatir;
• Abinci na 2: jelly;
• hutun rana: miyan kayan lambu, gram 100 na kaza ko nono turkey;
• abincin rana: kankana;
• abincin dare: wake da aka dafa, lita 0.2 na yogurt mara kyau.

2nd rana:

• Abincin 1: wasu toast, ƙwai;
• 2nd karin kumallo: 30 g na kwayoyi;
• hutu abincin rana: stew kayan lambu, 100 g na hanta;
• abincin rana: inabi;
• abincin dare: 200 g na namomin kaza.

3rd rana:

• karin kumallo: cokali uku na shinkafa, tumatir;
• abincin rana: zabibi;
• abincin rana: kabeji uku, kayan lambu;
• abincin rana: pear puree;
• abincin dare: "rani" salatin, ƙananan kalori curd taro.

Rana ta huɗu: Ana saukewa a kan apples: cinye kilo 1.5 na 'ya'yan itace a kowace rana, lita 0.3 na ruwa mintina 20 kafin da bayan cin abinci.

Rana ta biyar:

• karin kumallo: oatmeal, cuku;
• abincin rana: nectarine;
• hutun rana: miyan kabeji; kifin kifi 0.2 kilogiram;
• abincin rana: 2-3 plums;
• abincin dare: 200 grams na zomo, 150 grams na low-kalori gida cuku, orange.

Kwanan kwanaki biyar yana hanzarta lalacewar mai, yana tsarkake ɓangaren narkewa daga gubobi da gubobi. Godiya ga wannan, zai yiwu a rabu da kilo 4 zuwa 5.

Kwana bakwai

Tsarin asarar nauyi, na tsawon mako guda, yana ba da lita 2-3 na ruwa kowace rana. Kuna buƙatar cin abincin dare fiye da awanni uku kafin hutun dare.

Samfurin menu:

• karin kumallo: abincin furotin kamar nono kaza ko tuna
• abincin rana: broth na kayan lambu, nama mai cin abinci, stewed, dafa shi, ɗanyen kayan lambu;
• abincin dare: nama, kifi, kayan lambu da aka dafa a tukunyar jirgi biyu;
• abun ciye-ciye: ‘ya’yan itace, kwaya, busassun‘ ya’yan itace.

Abincin kwana bakwai yana baka damar rasa kilogram goma.

Kwana goma

Ranar farko:

• da safe: ƙwai 2, piecesan guntun burodi;
• rana: 200 g na tuna, burodi;
• abun ciye-ciye: curd taro tare da ganye;
• maraice: hadaddiyar giyar ruwan teku, squid da karas.

Rana ta biyu:

• karin kumallo: ƙwanƙwan ƙwai;
• abincin rana: naman kaza da miyan kabeji, stewed squash;
• abun ciye-ciye: bushe 'ya'yan itatuwa;
• abincin dare: cushe eggplant.

Rana ta uku:

• abincin safe: oatmeal, tumatir biyu;
• abincin rana: stew, kaji kaji 150 g;
• abun ciye-ciye: farin kabeji da salatin 'ya'yan inabi;
• maraice: gasasshen tuna, gishiri biyu.

Rana ta huɗu:

• da safe: gram 150 na cuku na gida;
• rana: cakuda qwai quail 4, broth kaza, ganye;
• abun ciye-ciye: apple puree;
• maraice: 0.2 kilogiram da aka gasa a gasa, maku yabo biyu.

Rana ta biyar:

• karin kumallo: omelet na ƙwai biyu;
• abincin rana: miyan kaza ba tare da dankali ba, salatin kayan lambu;
• abincin rana: apricots;
• abincin dare: zucchini a cikin hannayen riga tare da ruwan 'ya'yan lemun tsami.

Kwanaki biyar masu zuwa ana maimaita menu.

Abincin ƙarshe shine fewan awanni kaɗan kafin barci.

Abinci na kwanaki 14

1st rana:

• karin kumallo: kwai, burodi, cuku;
• abincin dare: pear, rabin gilashin cherries;
• abincin rana: gram 150 na filletin kaza, gram 250 na cakuda kayan lambu na zamani tare da ruwan lemon, burodi;
• abincin rana: peach 2 inji mai kwakwalwa;
• abincin dare: gram 139 na naman maroƙi, gram 250 na stewed kayan lambu.

Rana ta biyu:

• karin kumallo: biyu crackers, 100 grams na gida cuku;
• abincin rana: kwano na miya, salatin cilantro, karas, radishes;
• abincin rana: pears biyu;
• abincin dare: 100 g na buckwheat, 150 g dafaffun kayan lambu da rabin inabi.

Rana ta uku:

• safe: salatin 'ya'yan itace;
• rana: kwano na kwaran kwarya da croutons, 150 g na stewed bishiyar asparagus;
• abun ciye-ciye na yamma: guda huɗu na busasshen apricots;
• abincin dare: dankali biyu "a cikin kayan su", gram 200 na namomin kaza.

4th rana:

• karin kumallo: burodi biyu, 'yan tangerines;
• abincin rana: gero, burodi, apple;
• shayi na rana: salatin "bazara";
• abincin dare: schnitzels biyu, salad kelp.

Rana ta biyar:

• safe: cokali uku na buckwheat, tumatir biyu;
• abincin rana: okroshka, burodi guda biyu;
• abincin rana: 100 g na daskararre berries;
• abincin dare: salatin kabeji da karas, 150 g na turkey, peach.

Rana ta 6:

• karin kumallo: cokali uku na shinkafa da pear;
• abincin rana: 200 g na hanta kaza, cakuda kayan lambu;
• abincin rana: kiwi biyu;
• abincin dare: 150 g na naman alade mai yalwa ba tare da yadudduka mai, salatin kayan lambu.

Rana ta bakwai:

• safe: salatin 'ya'yan itace tare da cuku na gida;
• rana: miya, dafaffen kwai;
• abun ciye-ciye: kernels na goro uku;
• maraice: 250 g of crayfish, salad salad, kayan lambu guda biyu.

A sati na 2, ana maimaita menu.

Abinci na tsawon wata daya

Kimanin menu na yau da kullun:

• safe: buckwheat, shinkafa ko omelet, kayan lambu ba tare da magani mai zafi ba;
• brunch: 'ya'yan itace;
• rana: miya, nama, salatin kayan lambu;
• maraice abun ciye-ciye: 'ya'yan itace, kwayoyi,' ya'yan itatuwa busasshe;
• maraice: dafaffun kayan lambu, kifi ko namomin kaza tare da yanki burodi.

Shan ruwa, kamar sauran nau'ikan abinci.

Fita ba tare da sakamako ba kuma sake amfani dashi

Komawa zuwa abincin da aka saba, a matsayin mai mulkin, ba tare da matsaloli ga jiki ba. Bayan abinci na kwana huɗu, an rage adadin ruwan da ake sha.

Ana iya maye gurbin ruwa da koren shayi, ruwan 'ya'yan itace.

Lokacin dawowa zuwa abincin da aka saba, yana da kyau a yi amfani da kayan madara mai ƙanshi, kwasa-kwasan farko, compotes, 'ya'yan itacen sha, jelly, da sauransu. Bayan ɗan lokaci, adadin ruwan yau da kullun ya kamata a rage zuwa lita 1.5-2. Ko da bayan an rasa nauyi, yana da kyau a sha gilashin ruwan dumi kafin cin abinci. Wannan zai inganta aikin aikin narkewar abinci.

Idan tsarin asarar nauyi ya samar da mahimmancin yawan ruwan yau da kullun idan aka kwatanta da wanda aka saba dashi, zaku iya sake cin abinci ba da wuri ba sama da makonni uku zuwa hudu. A wannan lokacin, kodan zasu huta daga mummunan aiki: ba za a sami matsala a cikin tsarin urinary ba.

M halayen

Rashin nauyi akan ruwa yana da illoli. Zagi na iya haifar da:

• matsalolin koda, kumburi;
• nauyi a kan CVS;
• rage saurin aiwatar da asarar nauyi (yawan ruwa ya hana karyewar mai);
• rashin daidaiton ruwa-gishiri;
• yoyon alli: yana haifar da ciwon mara, ciwon mara.

A cikin sake dubawa, mutanen da suka kasance a kan abinci suna magana game da tasirin wannan hanyar rage nauyi, yayin da ake danganta mummunan abu, a matsayin ƙa'ida, tare da bayyanar halayen halayen rashin ƙarfi, yawan ragi, da suma. Masana sun yi imanin cewa batun a nan shi ne bin ƙa'idodin shawarwari ta hanyar da ba ta dace ba, ƙarancin abun cikin kalori na yau da kullun, misali. Kamar yadda muka riga muka fada, kuna buƙatar cin abinci aƙalla 1200 Kcal.

Don hana abubuwan da ba a so, dole ne a bi ƙawancen yau da kullun da aka ayyana a cikin shawarwarin. Kar a rage cin abinci fiye da rabin wata.

Contraindications

Ba za a iya amfani da tsarin asarar nauyi na ruwa ba don cutar cututtukan koda, ciwon sukari, babban hawan jini.

Tare da hankali, ci gaba da cin abinci tare da kiba. Saboda yawan narkar da insulin a cikin jini, mai tsananin kumburi na iya faruwa.

Kafin rasa nauyi, likita ya zama dole.

Zaɓuɓɓukan yanayin ruwa

Ruwan-gishiri

Ga wadanda suke son rage kiba ga mata masu ciki. Yarda da tsarin shan giya a farkon farkon watanni uku "ya ceci" daga cutar mai guba. A cikin matakai na gaba, yana kawar da kumburi a cikin wata gabar jiki. Lokacin riƙe tsarin mulki, ƙarar ruwa yana ƙaruwa kuma yawan gishirin da ake ci yana raguwa. Godiya ga wannan, ba a riƙe ruwan ba, an sha mai a wuraren da yake da matsala. Tsawo: bai fi kwana bakwai ba. A lokacin jiran yaro, dole ne gwani ya kula da aikin. Bar 2-3 kilogiram. Za a iya maimaita bayan makonni shida.

Ruwan gurasa da kefir

Burodin da aka ba shi tare da bran ko ba tare da yisti ba. 1.5 lita na kefir da gilashin 10 na ruwa mai tsami ana sha a rana. Tsawon Lokaci - Bai fi kwana 14 ba. A wannan lokacin, har zuwa kilo 5 an sauke. Kuna iya sake farawa abinci a cikin watanni biyu.

Ruwa ba tare da madara ba

Kuna iya cin kowane kayan ƙananan kalori, banda kayan kiwo. Abincin bai kamata ya wuce sama da mako guda ba. Zai taimake ka ka rasa har zuwa kilogiram 10. Koyaya, irin wannan asarar nauyi baya shafar lafiyar ta hanya mafi kyau. Zaku iya maimaita shi a cikin wata daya da rabi.

Dakin shayi

Bisa sau 5 na shan koren shayi. Abin sha dole ne ya zama mai inganci, babba. Ana hada shi a cikin tsarkakakken ruwa. Ba za a iya zaɓar wannan zaɓin abincin ba don matsalolin ciki. Tsawon lokaci - makonni 1-2. An yarda da maimaitawa a cikin watanni biyu. Tare da wannan tsarin, zaku iya rasa kilogram 8-10.

Shayi na Japan

Kuna buƙatar cinye lita 1.5 na shayi na Japan kowace rana. Sauran ruwan shine ruwa da kayan kwalliyar ganye. Abin sha daga Japan yana da antioxidant, abubuwan tsarkakewa. Yana saurin farfadowar dukiyar mai. Wannan zaɓin abincin yana taimakawa rasa kilogram 9-11, amma bai kamata a maimaita shi sama da sau ɗaya a cikin watanni shida ba.

Ruwan-apple

An dauke shi mai nauyin gaske, ba kowa zai iya jure shi ba, yana taimakawa rasa kilogram 2-5, tsaftace hanyar narkewar abinci. Rashin nauyi yana kwana uku. Kwana biyu na farko, kana buƙatar cin tuffa kawai a cikin adadin 2 kilogiram kuma sha ruwa a cikin adadin lita 2.5. A rana ta uku, ana iya bambanta abincin tare da hatsi cokali biyu na oatmeal. Tuffa suna ɗauke da yawan 'ya'yan itacen acid. Wadannan abubuwa suna harzuka mucosa na ciki: jin yunwa yana ƙaruwa. Saboda haka, ba a ba da shawarar cin 'ya'yan itace kafin lokacin bacci: sha'awar cin abincin zai hana ku yin bacci cikin kwanciyar hankali. Kuna iya komawa abincin bayan watanni uku.

Ruwan-furotin

Yana bayar da mafi ƙarancin adadin kuzari, amma ana saurin jure shi. An ba da shawarar rage cin abinci tare da horar da wasanni don haɓakawa sosai. Kuna buƙatar shan lita 2.5 na ruwa kowace rana. Abincin yau da kullun ya ƙunshi abinci mai cike da furotin. Ba a yarda da fiye da 1,200 Kcal kowace rana. Abincin yana dauke da kwanaki 5. Bar 4-5 kilogiram. Sake nema: bayan watanni 1.5.

Idan, tare da kowane irin abincin, yanayin kiwon lafiya ya lalace, rashin lafiyar ya bayyana, dole ne a dakatar da asarar nauyi. Yana da kyau a shawarci gwani.

Teburin ƙara ruwa

Adadin ruwan da aka cinye na mutum ne ga mutanen da ke da nau'ikan nau'ikan nauyi:

Don yin lissafin yawan shan ruwa na yau da kullun, dole ne a ninka nauyin 40. Lambar da aka samu tana nuna yawan ruwan da kuke buƙatar sha kowace rana a cikin ml.

Girke-girke

Duk da yake cin abincin ruwa yana nufin cin abinci mai ƙananan kalori, wannan ba yana nufin cewa ya kamata su zama marasa daɗin ci ba. Akwai girke-girke da yawa don sa rasa nauyi mai daɗi.

Kankana tare da lemun tsami

Don dafa abinci kuna buƙatar:

• kankana;
• gungun mint;
• lemo hudu ko lemo.

Hanyar dafa abinci:

• raba Berry zuwa sassa hudu;
• yanke zuwa daidai yanka ko yin kwallaye;
• Mix mint tare da 2 tbsp. l. lemun tsami
• Sanya yanyanka a akushi, a zuba ruwan lemun tsami sai a yayyafa da ruwan mint da na 'ya'yan itace.

Apple salatin

Sinadaran:

• Apple;
• kwai;
• faski;
• basil.

Girke-girke:

• tafasa kwai har sai ya dahu sosai;
• kawar da gwaiduwa;
• wuce furotin da fruita fruitan itacen apple ta cikin babban grater;
• saka ciyawar a cikin salatin.

An kawata tasa da basilin a saman.

'Ya'yan itacen marmari

Aka gyara:

• cuku gida;
• Apple;
• lemun tsami;
• 1 tsp zuma;
• Gyada 3-4.

Hanyar dafa abinci:

• yanke 'ya'yan apple a cikin cubes kuma a hankali ku zuba ruwan lemun tsami;
• don impregnation, bari ya tsaya na minti goma;
• Mix tare da zuma, kernels, cuku gida.

Ra'ayoyin masu cin abinci game da abincin ruwa gabaɗaya sun yi kama. Masana sun ce ruwa na da tasiri mai kyau a kan ayyukan dukkan gabobi da tsarin, amma yawan amfani da shi ya ma fi hadari fiye da rashin ruwa a jiki. Wannan mummunan tasiri ga tsarin zuciya da jijiyar jini. A cikin komai kuna buƙatar sanin lokacin da za ku daina.

Kalli bidiyon: Kalli yadda zaka Haddace Alquani Cikin sati daya ko biyu (Nuwamba 2024).