Dietan itacen inabi

Peabapea ba ta cikin shahararrun amongaitan itacen citrus. Ba a cika cin sa kamar haka. Mafi sau da yawa ana shirya ruwan 'ya'yan itace ko hadaddiyar giyar daga gare ta, wani lokacin ana ƙara su zuwa salat na musamman. Amma akwai wata hanyar da za a yi amfani da wannan 'ya'yan itacen - ɗan itacen inabi don rage nauyi na tsawon kwanaki 3 ko 7. Hakan yana taimakawa sosai don jimre wa nauyin da ya wuce kima, kuma a lokaci guda yana cika jiki tare da antioxidants don kula da ƙuruciya da kuzari. Koyaya, abincin a bayyane yake "takamaiman", don haka muna ba da shawarar cewa ku bi da shi tare da wani matakin shakka kuma kuyi nazarin shi sosai kafin amfani da shi.

Abubuwa masu amfani na ɗan itacen inabi

An samar da itacen inabin ne ta hanyar tsallaka ruwan lemu da na pomelo na ɗabi'a, saboda haka yana da halayen 'ya'yan itacen duka. Daga farkon, ya sami babban ƙwayar bitamin C da ƙanshi mai daɗi, daga na biyu - ɓangaren litattafan almara da dandano na asali. Amma don amfani da fruita fruitan itace a cikin abincin ɗan itacen inabi, halaye daban daban suna da mahimmanci.

Yana Rage mummunar Cholesterol

Alamar Cholesterol na rage lumen magudanan jini kuma yana haifar da ci gaban cututtuka da yawa. Abincin ɗan inabi ba hanya ce kawai ta rasa kilo biyu ba, amma har ila yau yana da ingantaccen rigakafin atherosclerosis.

Yaƙi cellulite

"Similia similibus curantur" ko "Yi kama da kamar." Matsalar bawon lemu a cinyoyi ana samun nasarar warware ta ta hanyar cin inabi, da kuma amfani da wannan 'ya'yan itacen a waje. Daga ɓangaren litattafan almara, ana yin aikace-aikacen da ke taimakawa don nasarar yaƙi da kwayar halitta.

Cikin sauƙin shakatawa

Wannan yana da mahimmanci yayin rasa nauyi, tunda aikin hanji na yau da kullun yana haifar da tsabtace jiki a kai a kai daga gubobi da gubobi. Yanken narkewa zaiyi aiki kamar agogo, kuma asarar nauyi zata tafi da sauri. Plusarin ƙari shine ƙoshin lafiya.

Inganta yanayi

Launi mai haske, ƙanshi mai daɗi da ɗanɗano mai ɗanɗano - duk wannan labari ne mai daɗi. Abincin inabi yana da kyau sosai fiye da kowane kokwamba ko abincin karas.... Saboda haka, 'yan mata da yardar rai suna zaɓar wannan fruita fruitan itace na musamman.

Kuma lokacin da kuka ci ɗan itacen inabi, an saki homon endorphin, wanda ke da alhakin motsin rai mai kyau.

Yana danne yunwa

Wannan saboda sinadarin sodium ne na 'ya'yan inabi, wanda yake sa ku ji daɗi. A kan abincin ɗan itacen inabi, za ku daina ci gaba da fuskantar matsanancin yunwa, wanda ke nufin cewa ragowar za su zama kaɗan.

100 g na 'ya'yan itacen innabi sun ƙunshi:

• 9 g carbohydrates;
• 1.5 g fiber;
• 1 g furotin
• 0.5 g pectin;
• 0.15 g mai.

Menene za a iya kuma ba za a ci ba tare da abincin ɗan itacen inabi?

Don rasa nauyi sosai kuma ba tare da wata damuwa ba, abinci mai gina jiki dole ne ya zama daidai. Auren peapean itacen inabi yana nuna kyawawan halayensa kawai idan abincinku na abinci ne.

Abubuwan da aka Yarda

Abincin da aka ba da shawara a kan abincin ɗan itacen inabi:

• kayayyakin kiwo mai-mai (1% kefir da yogurt, cuku mai ƙananan kitse);
• kayan abinci;
• dafa kaza, turkey, naman maroƙi;
• steamed farin kifi;
• faskara ko burodi;
• kayan lambu da 'ya'yan itatuwa;
• ja, fari da koren shayi;
• compotes da 'ya'yan itacen sha tare da ƙara sukari ko tare da kayan zaki.

Mun ware daga rage cin abinci

Idan kuna amfani da abincin ɗan inabi don asarar nauyi, abincinku bai kamata ya haɗa da:

• naman alade;
• yar tunkiya;
• jan kifi;
• herring a cikin kowane nau'i;
• man shanu;
• kirim;
• mayonnaise;
• kwayoyi;
• kwakwalwan kwamfuta;
• cuku (musamman iri masu wuya);
• gari.

A hade tare da mai mai nauyi da abinci mai nauyi, ‘ya’yan inabi sun rasa kayan aikin ta na kare-kiba kuma ya zama mara amfani ga asarar nauyi. Za ku cika rashi bitamin C, amma shi ke nan. Rage nauyi ba zai faru ba.

Dokokin Asali

'Ya'yan inabi cikakke ne kawai ke dauke da madaidaicin bitamin da mahadi wadanda ke taimakawa ga rage nauyi. Saboda haka, kuna buƙatar zaɓar 'ya'yan itacen daidai. Ido ya zama ruwan hoda da kauri. Nauyin ɗan inabi daya cikakke ya kai 450-500 g. Kada ku sayi fruitsa fruitsan itacen da suke da kyalli ƙwarai: mai yiwuwa, an shafa su da maganin ƙarfe na kakin zuma, kuma wasu sunadarai sun sami nasarar shiga bawo cikin ɓangaren litattafan almara. A lokacin cin abinci, dole ne ku ci 'ya'yan inabi da yawa, don haka bai kamata a sami wani sinadarai a cikinsu ba.

Akwai 'yan wasu karin ka'idoji don aiwatar da abincin' ya'yan inabi:

1. Rage girman cin gishiri.
2. Sha lita 1.5 ko fiye na ruwa kowace rana (teas, compotes, juices ba sa kirgawa).
3. Ci kashi kadan (a kalla sau 4 a rana).
4. Mealarshen abinci ya kamata ya wuce fiye da awanni 3 kafin lokacin barci.
5. Kula da motsa jiki (tafiya maimakon lif, motsa jiki na safe, yawon yamma).

Zaɓuɓɓukan menu

Dogaro da ayyukan da kuka saita wa kanku, zaɓi zaɓuɓɓuka don cin abincin inabi: na sati ɗaya ko na kwana 3. A cikin kwanaki 7 zaka iya rasa nauyi ta 4-6 kg, kuma a cikin kwanaki 3 - ta 1-2. Idan kai sababbi ne ga tsarin abinci, zai fi kyau ka zaɓi abincin kwana uku don ƙalubalantar kanka da jikinka. Idan komai ya tafi daidai, ko dai maimaita hanya, ko tafi na tsawon kwana bakwai.

Menu na kwanaki 3

Abincin inabi don asarar nauyi na kwanaki 3 abu ne mai girma, saboda haka baya dadewa. Mutane ƙalilan ne za su iya tsayawa iri-iri iri ɗaya tsawon kwana 3 a jere.

1. Karin kumallo. Rabin inabi. 2 dafaffen kwai. Yankakken gurasar hatsin rai Green shayi. Kuna iya raba karin kumallon ku zuwa sassa 2 tare da tazarar awanni 1.5.
2. Abincin dare. Salatin tare da tumatir, kokwamba da dafafaffen nono kaza. Sanye take da lemon tsami da 1 tbsp. man zaitun.
3. Bayan abincin dare. Gilashin 1% kefir ko yogurt.
4. Abincin dare. Farin kifi (halibut, tilapia, cod) wanda aka dafa tare da ruwan lemon zaki da ganye.

An sake maimaita wannan menu na kwanaki 3. Akwai wasu zaɓuɓɓuka don haɓaka shi: canza kifin a kowace rana, ƙara karas, barkono mai ƙararrawa ko avocado a cikin salatin. Abincin shine kadan, amma mai gamsarwa. Theauren graa graan itacen inabi za su ƙone kitse yadda ya kamata, kuma a ƙarshen kwana na uku, za ku ga asarar nauyi na kilogiram 1 zuwa 2.

Fitaccen abinci na kwana uku akan ruwan 'ya'yan itacen inabi (ba za ku iya cin ɓangaren litattafan almara ba, amma ku matse ruwan daga gare ta) galibi tauraron Hollywood suna amfani da shi lokacin da suke buƙatar rasa kilo biyu kafin su fita. Misali, Madonna koyaushe tana zaune akan 'ya'yan inabi a jajibirin taron kide kide ko taron manema labarai.

7 kwanakin menu

Abincin inabi na kwana 7 yana ba da shawara ga abinci mai wadata, amma zai ɗauki tsawon lokaci. Kodayake sakamakon ya yi alƙawarin zama mafi tasiri.

Zaka iya saukarwa da buga menu ta amfani da mahaɗin.

Wannan misali ne na mako guda idan kuna shirin rasa har zuwa kilogiram 6 akan abincin ɗan itacen inabi. Ba shi yiwuwa a tsayayya da irin wannan abincin tsawon lokaci. Idan kana so ka rasa karin nauyi, to a cikin kwanaki 7 masu zuwa, tsaya a menu iri daya, amma yanke adadin bishiyar inabi a rabi - ci ba rabi ba, amma rubu'in 'ya'yan itacen. Sabanin haka, ana iya haɓaka ƙananan rabo kaɗan. Don haka kuna shimfiɗa abincin don wata ɗaya kuma ku rasa har zuwa 10 kilogiram a wannan lokacin. Daga misalin rana ta 12, jiki yana haɗuwa kuma yana amfani da irin wannan abincin.

Sauran bambance-bambance na cin inabi

Abincin inabi na kwana uku shima ya hadu da kwan. Wannan yana nufin cewa maimakon nama da kifi, kawai ku ci ƙwai dafaffe. Amma idan kun ci duka kwai don karin kumallo, to, ku ci furotin kawai. Kayan lambu da kayan madara mai yisti sun kasance cikin abincin.

Hakanan akwai girke-girke na 'ya'yan inabi. An kuma tsara shi don kwanaki 3 kuma yana ɗauka cewa za ku ci 200 g na cuku mai ƙananan kitse don abincin rana. Kuma karin kumallo da abincin dare dole ne su zama mara nauyi sosai dangane da adadin kuzari.

Abincin Kefir-grapefruit yayi kama, kawai maimakon cuku na gida kuna amfani da kefir. Sha shi tsakanin abinci da maimakon abincin dare.

Contraindications ga cin inabi

‘Ya’yan itacen inabi‘ ya’yan itacen citta ne wanda ke dauke da sinadarai na acid. Saboda wannan dalili, babban cikakken contraindication ga rage cin abinci - ciki miki da duodenal miki a cikin m mataki... Wannan cutar ta ƙunshi tsananin ƙin kowane irin abu mai ɗaci, don haka ruwan 'ya'yan inabi da aka matse wanda bai dace da abincin ba sam.

Mutanen da ke da wasu cututtukan ciki da hanji (gastritis, duodenitis, colitis) an ba su izinin rasa nauyi a kan abincin ɗan inabi, idan kun bi wata mahimmiyar ƙa’ida: kafin cin inabi, tabbatar an sha gilashin ruwa. Wannan zai rage narkar da sinadarin acid a cikin ruwan kuma ya rage tasirin da zai iya haifar da daɗaɗɗu akan ƙwayoyin mucous.

Baya ga cututtukan ciki, akwai sauran takaddama ga abincin inabi:

• maganin hormonal (gami da shan magungunan hana daukar ciki);
• cututtukan hanta;
• rashin abinci;
• rashin lafiyan citrus;
• ilimin cututtuka na kodan da tsarin urinary;
• ciki da lactation;
• ƙuruciya (har zuwa 18-20);
• ciwon sukari;
• rashin abinci;
• mummunan mataki na kowace cuta mai kumburi.

Lallai mutanen da ke da irin waɗannan cututtukan da yanayi su tuntubi likita kuma bayan amincewarsa sai su ci abincin ɗan inabi.

Kalli bidiyon: Dietitian Reviews KELTIE OCONNOR What I Eat in A Day (Mayu 2025).