A yau mun shirya muku menu na mako guda tare da abinci daban don rage nauyi.
Ka'idojin kusanci
Mahimman ka'idojin raba abinci sun dogara ne da fannoni masu zuwa:
- Raba yawan abinci ta iyakar damar.
- Nau'in abinci mai gina jiki ne kawai ake ci a kowane abinci.
- Kada ku haɗu da abinci tare da haɗin haɗin haɗin abinci.
- Cikakken kin amincewa da tarkacen abinci.
- Abilityarfin, tare da banda keɓaɓɓu, don haɗa nau'ikan na gina jiki daban-daban, yayin da suka shaƙuwa da ƙwaya iri ɗaya.
- Babban zare don daidaita tsarin narkar da abinci a cikin hanyar narkewa.
- Matsakaicin sauke abubuwa masu narkewa.
Tare da tebur, yana da sauƙi don zana tsarin abincin yau da sati. Amma kada mu manta da sauran nuances na abinci mai gina jiki daban. Misali, babban abincin shine da rana, kuma da safe akwai mafi karancin abinci. Rabon ya zama ƙananan. Don abun ciye-ciye, 'ya'yan itace ko kwayoyi suna da kyau.
Karin kumallo
Zai fi kyau a fara ranar da sabbin 'ya'yan itacen sabo (ba su wuce iri uku ba). A sauƙaƙe kuma cikin sauri ana haɗa su, suna ɗanɗana kyau, ana cajin su da ƙarfin da ake buƙata don aiki. 'Ya'yan itacen gwangwani ko busassun ba su dace ba kuma ba sa kawo fa'ida. Gurasar da aka yi daga kowane irin hatsi, ana karɓar shayi ba tare da sukari ba. Shinkafa, buckwheat, gero, oatmeal madadin mako.
Abincin dare
Salatin kayan lambu ko miya, furotin (kifi, kaji, nama mai laushi). Wani zaɓi: salatin tare da abinci mai sitaci (dankali, taliya).
Abincin dare
Cuku gida tare da stewed kayan lambu. Gasa kayan lambu da cuku. Ko salatin sabbin kayan lambu tare da kowane irin abincin nama (omelet).
Menu na mako (tebur)
Bayanin Edita. Wannan menu ya dogara ne akan 2 g na furotin da aka cinye bisa ga adadin kuzari 3000 kowace rana. Don dalilai ne na bayani kawai kuma baya nufin amfani da duniyar gaske. Irin wannan menu za'a iya bi, kodayake, ana ƙarfafa daidaituwar mutum zuwa ainihin buƙatu. Muna ba da girke-girke masu sauƙi a kowace rana, waɗanda suka dace har ma da ƙwararrun masanan da ba su da masaniya da murhu kuma waɗanda ba su san yadda ake dafa abinci mai rikitarwa ba.
Da ke ƙasa akwai cikakken menu na abinci daban don asarar nauyi na tsawon mako a cikin hanyar tebur.
| Rana | Karin kumallo | Abincin rana | Abincin dare | Bayan abincin dare | Abincin dare |
| Litinin | 350 grams na buckwheat porridge Shayi | Rawar protein | Babban-sitaci miya da furotin inclusions mai arziki a cikin fiber | 350 grams na 'ya'yan itace | Cuku gida 300-400 grams. Zai yiwu tare da kirim mai tsami. |
| Talata | Omelet mai gina jiki 7 | 'Ya'yan abun ciye-ciye gram 220 | Shinkafar alawar batare da suga ba gram 350 | Mai rikitarwa mai rikitarwa | Hadadden abinci mai gina jiki. Jan nama. Madara. |
| Laraba | 350 grams na buckwheat porridge Shayi | Raunin sunadarai | Babban-sitaci miya da furotin inclusions mai arziki a cikin fiber | 350 grams na 'ya'yan itace | Cuku gida 300-400 grams. Zai yiwu tare da kirim mai tsami. |
| Alhamis | Omelet mai gina jiki 7 | 'Ya'yan abun ciye-ciye gram 220 | Shinkafar alawar batare da suga ba gram 350 | Mai rikitarwa mai rikitarwa | Hadadden abinci mai gina jiki. Madara. |
| Juma'a | 350 grams na buckwheat porridge Shayi | Rawar protein | Babban-sitaci miya da furotin inclusions mai arziki a cikin fiber | 350 grams na 'ya'yan itace | Cuku gida 300-400 grams. Zai yiwu tare da kirim mai tsami. |
| Asabar | Omelet mai gina jiki 7 | 'Ya'yan abun ciye-ciye gram 220 | Shinkafar alawar batare da suga ba gram 350 | Mai rikitarwa | Hadadden abinci mai gina jiki. Madara. |
| Lahadi | 350 grams na buckwheat porridge Shayi | Rawar protein | Sosai mai cike da furotin mai wadataccen abinci mai wadataccen fiber | 350 grams na 'ya'yan itace | Cuku gida 300-400 grams. Zai yiwu tare da kirim mai tsami. |
Zaka iya saukarwa da buga menu na mako a cikin hanyar tebur a mahaɗin.
Kiyaye menu, tare da tsari mai kyau, yana baka damar karɓa yayin rana:
- Adadin hadadden carbohydrates da jiki ke buƙata.
- Cikakken sauri da jinkirin furotin.
- Taimakawa metabolism tare da ƙarin fructose.
- Nemi adadin ma'adanai da bitamin don aiki na yau da kullun.
A fitarwa, muna samun kusan daidaitaccen abinci mai gina jiki. Tabbas, irin wannan shirin bai cika da iri-iri ba. Koyaya, ta amfani da teburin firam ɗin lodi, glycemia, da jituwa, zaka iya daidaita menu a hankali da kuma abubuwan cikin kalori. Tare da daidaitaccen tsari na tambayar, abin da suke ci tare da menene, da kuma yadda abinci daban yake shafar asarar nauyi, ana iya ba da amsa maras tabbas - duk ya dogara ne kacokam kan yawan adadin abincin kalori, kuma ba yadda zai kasance ba daga hada kayan ba. Jikin zai ci gaba da karɓar adadin adadin kuzari da na gina jiki.
Idan kun shirya yin canje-canje a menu, ku tuna amfani da Chart Compatibility Chart.
A tsare
Don haka, idan muka ɗauki raba abinci mai gina jiki daban-daban a matsayin sabon tsari wanda zai ba ku damar kaiwa matsayin mafi girma a cikin abinci mai gina jiki da haɗuwar ɗayan abubuwan gina jiki, to tare da wasu gyare-gyare yana da haƙƙin wanzuwa. Idan muka yi la'akari da shi azaman takamaiman abinci, to a nan za mu iya cewa ba tare da shakka ba - a'a. Ka tuna cewa duk wani canji cikin tsarin cin abinci ya kamata ya dogara da ƙa'idodi na yau da kullun. Kuma idan kaga irin abincin da ya saba musu, to zaka iya rufe shafin ba tare da tsayawarsa ba.
Shin akwai keɓaɓɓiyar abinci mai gina jiki a cikin wasanni na ƙwararru? EE! Amma kawai a cikin wasanni masu sana'a. A wasu halaye, ɓataccen ɓataccen albarkatun su ne, gami da na kuɗi.
A cikin CrossFit, ana amfani da abinci mai raba don kawai kiyaye daidaitaccen tsarin rayuwa. Kuma a ƙa'ida, waɗannan 'yan wasan suna cin abinci daidai da awa, aƙalla sau 6-8 a rana. Kuma mafi mahimmanci, duk wasu kurakurai a cikin abincin su za'a iya daidaita su ta hanyar amfani da doping, incl. dauka insulin na waje, haɓakar girma, da testosterone. 'Yan wasa na al'ada suna dagewa da tsarin abinci na yau da kullun, wanda zai iya samun sakamako mai ban mamaki.
Ga 'yan wasa na CrossFit, abinci mai gina jiki ba shi da karbuwa kwata-kwata, tunda matakan tafiyar da ayyukansu na nuna son kai game da karuwar hada sabon glycogen, wanda ke buƙatar cikewar carbohydrates a kowane abinci.
