Kankana

Abincin kankana na daga cikin nau'ikan tsarkake kayan abinci guda daya. Kuna buƙatar fahimtar cewa ta tabbata ba a sanya shi mai amfani ga lafiya ba... Koyaya, idan da gaske kuna buƙatar rasa nauyi, baku da cututtukan cututtuka kuma kuna shirye don fallasa jikinku ga damuwa, to zaku iya gwadawa. Ana amfani da abincin a cikin tsayayyen siga kuma a yanayin "haske".

Menene alfanun 'cin' kankana ga jiki? Menene wannan samfurin yake aiki da shi? Yaya za a fita daga irin wannan abincin? Za ku sami amsoshin waɗannan da wasu tambayoyin a cikin labarinmu.

Ka'idodin cin abincin kankana

Abincin da aka gina akan wannan mai ɗanɗano mai Berry yana da buri biyu: tsabtace jiki da kawar da nauyin da ya wuce kima. Wannan abincin shine gajeren lokaci. Yana fitar da ruwa daga ƙwayoyin rai sosai, yana tsarkake su daga abubuwa masu guba da dafi. Tsawon kwanaki 5 na tsauraran abinci na kankana, zaka iya rasa nauyin kilogiram 3. Sakamakon yana ƙarfafa ta "abinci mai kankana" - tsarin abinci wanda, ban da Berry kanta, ya haɗa da wasu samfuran.

Ana gudanar da abincin kankana sau daya a shekara - a yayin narkar da kankana akan kankana. Ya kasance a wannan lokacin suna da abun da ke cikin halitta, basu da sunadarai.

Suna yin zaɓuɓɓuka 2: abinci mai tsauri da abinci mai sauƙi. Tauri yana nufin cin ɗanɗano da berry kawai. Nauyin mara nauyi yana ba da izinin cin abincin maras kalori sosai, abincin rana da abincin dare. Ana amfani da ɓangaren litattafan almara na berry a matsayin abun ciye-ciye kuma ya zagaya kowane abinci.

Kankalin da ke cikin kankana 27Kcal ne kawai cikin gram 100 na samfurin.

Fa'idodi da illolin abincin kankana

Fa'idojin cin abincin kankana saboda albarkatun da ke cikin wannan kayan ƙanshi da ɗanɗano. Abubuwan da aka haɗa da ɓangaren litattafan kankana da fa'idodin kayan aikinta:

Amfani da kankana na da amfani don inganta jin daɗi, rage nauyi. Yana da amfani musamman ga anemia, gout, atherosclerosis. Kankana yana da wadataccen ƙarɗan narkewa mai narkewa kuma yana wadatar da jiki tare da buƙatun yau da kullun na folic acid.

Ribobi

• abu ne mai sauki ka lissafa yawan cin kankana gwargwadon nauyin kilogiram 1 na wannan danshin na kankana a kowace kilo 10 na nauyin jikin ka;
• ƙananan tsabar kuɗi;
• gajeren lokaci

Usesananan

• loadara nauyi a kan kodan, wanda shine dalilin da ya sa aka hana shi idan akwai mummunan cuta na tsarin ƙaura;
• rashin daidaitaccen abinci mai gina jiki na tsawon tsayayyen tsari guda daya;
• asarar nauyi (layin plumb) kawai saboda cire ruwa, da rashin kawar da kayan adipose;
• ba za a iya amfani da shi don ciwon sukari da cututtukan ciki ba;
• bai dace da amfani na dogon lokaci ba, saboda yana haifar da leaching na potassium da gishirin sodium.

Yaya za'a zabi kankana a saya?

'Ya'yan kankana ne da aka tsinke lokacin da ya girma al'adun suka dace da abinci.

Za ku iya sanin ɗan itace mai dacewa a cikin ɓangaren kayan lambu na babban kanti ta mai zuwa:

• Matte fata launi;
• mara fa'ida amsa kuwwa tare da buga ta da haske;
• crackaramin fashewa lokacin matsawa;
• matsakaici ko kaɗan bisa matsakaicin girma.

Wanke Berry da aka siya da sabulu kuma a wanke sosai a ƙarƙashin ruwan famfo.

Abincin abinci

Matsakaicin iyakar lokacin cin abincin kankana kwana 10. Dietaƙƙarfan tsarin abinci ɗaya yana ɗaukar kwanaki 1-5 kawai. Kowane ɗayan zaɓuɓɓukan abinci yana da menu na kansa.

1 rana menu

Yi la'akari da tsarin abinci guda biyu - mai tsauri da tsauri.

Tsantsar abinci guda ɗaya

Idan ka fi son abinci mai "wuya" (mai tsauri), to kankana kawai za ka ci. An yarda da ruwa azaman abin sha. Don asarar nauyi mai yawa, ana lissafin adadin yawan adadin berry a kowace rana bisa ga kilogiram 1 na cikakke ɓangaren litattafan berry a cikin kilogiram 15 na nauyin jiki. Raba girman sakamakon a cikin abinci sau 4-5 a rana.

Ana yin wannan abincin na tsawon kwanaki 1-3. Bayan takurawa mai tsauri kan abinci, sannu a hankali a gabatar da kayan kiwo, hatsi mai sauƙi, stewed ko gasa kayan lambu a cikin abincin. Wannan ya zama dole don kar a sake samun fam ɗin da aka ɓata.

An yi imanin cewa mafi yawan fam ɗin da kuke da shi, daɗa yawan famfunan da za ku cimma a kan abinci ɗaya.

Kayan abinci mara nauyi na kwana daya

Safiya:

• Kankana + karamin cokali na zuma ta halitta.

Abincin dare:

• Rye ko bran croutons;
• Aikin kankana.

Abincin rana:

• Babban bishiyar apple.

Maraice:

• Gwanin kabewa;
• Stewed zucchini ko wasu kayan lambu;
• Apple casserole.

Tsawon kwanaki 3

Idan kuna bin tsarin abinci guda ɗaya, to tushen abincinku na kwana uku shine ɓangaren ɓangaren bishiyar berry a ƙimar da ba ta wuce kilo 5-6 a kowace rana. An ba da izinin ƙarin abinci kawai tare da ruwa ko shayi mai ganye mara ƙanshi.

Salo mai sauƙi na abincin kwana uku: "kankana + shinkafa + cuku mai gida".

Anan akwai abincin kwana 3 wanda zai rage matakin danniya da aka samu sakamakon tashi daga abincin yau da kullun, wanda ya dace da gyara nauyi da kuma lalata shi:

Safiya:

• Cuku cuku mai ƙananan mai a cikin adadin yanka 150 g + kankana.
• Breakfastarin karin kumallo yanka biyu na ɓangaren litattafan kankana.

Abincin dare:

• 200 g na shinkafa dafa a ruwa;
• 2-3 na kankana.

Abincin rana:

• Cuku 50 giya da babu kitse a ciki + kankana 1.

Maraice:

• Boiled shinkafa 150-200 g;
• 3 kankana.

Tsawon kwanaki 5

Ranar 1.

• Da safe: itacen mara da mara da madara da 300 g na kankana.
• Abun ciye-ciye: 300 g na kankana.
• Abincin rana: Boiled ƙirjin kaza (100 g) da grated kokwamba ɓangaren litattafan almara, finely yankakken Dill, seleri da faski.
• Abun ciye-ciye: 300 g na ɗanɗano ɓangaren litattafan kankana.
• Da yamma: pear daya cikakke ko apple da curd mara ƙwai (100 g).

Rana ta 2.

• Da safe: salatin yankakken yankakken apple, prunes, persimmon, kankana ɓangaren litattafan kankana.
• Abun ciye-ciye: 300 g na kankana ɓangaren litattafan almara.
• Abincin rana: kamar guda biyu na gurasar hatsin rai, ƙananan kiɗa mai yawa, dill, seleri.
• Abun ciye-ciye: dafaffen kwai mai laushi.
• Da yamma: 300 g na kankana.

Rana ta 3.

• Da safe: ɗanyen gero da ba shi da madara.
• Abun ciye-ciye: apple mai tsami.
• Da rana: 450 g na ɗanɗano ɓangaren litattafan kankana.
• Abun ciye-ciye: 200 g na cikakkiyar kankana.
• Da yamma: gilashin kefir mai ƙananan mai.

Rana ta 4.

• Da safe: salatin apple, prune, persimmon, ɓangaren litattafan kankana.
• Abun ciye-ciye: 300 g na kankana ɓangaren litattafan almara.
• Abincin rana: yankakken yanki guda biyu na gurasar hatsin rai, mai ɗanɗano mai yawa, dill ko wasu nau'ikan ganye.
• Abun ciye-ciye: dafaffen kwai mai laushi.
• Maraice: Ku ci kankana 300 g.

Rana ta 5.

• Da safe: garin oat mai da ba shi da nono da gishiri 300 g na kankana.
• Abun ciye-ciye: 300 g na kankana.
• Abincin rana: Boiled ƙirjin kaza (100 g) da grated kokwamba ɓangaren litattafan almara, finely yankakken Dill, seleri da faski.
• Abun ciye-ciye: 300 g na ɗanɗano ɓangaren litattafan kankana.
• Da yamma: pear daya cikakke da curd mai-mai (100 g).

Abincin safe idan ana so, zaku iya rarraba kofi.

Tsawon kwana 7

Kayan abinci na mako-mako shine cin abincin kankana mai tsauri don rage nauyi, godiya ga abin da kuka rasa ƙarin fam ba tare da damuwa ga jiki ba. Sake saitin ba zai kasance mai tsanani ba, amma zai ba da sakamako mai ɗorewa, muddin kun tsaya ga madaidaiciyar abinci bayan barin abincin.

Don kwana bakwai, ku ci 150-200 g na kowane kayan lambu (shinkafa, gero, buckwheat) da aka dafa a ruwa a matsayin karin kumallo. Tabbatar kammala abincin farko tare da 250-300 g na kankana ɓangaren litattafan almara.

Da rana, ku ci tafasasshen nama (kason da bai wuce 250 g ba), dafaffe kofafaffen kifi. Plementarin - salatin kayan lambu mai sauƙi. Salad na koren kayan lambu (kokwamba, broccoli) da ganye (ganyen seleri, faski kadan, dill, 'yan fuka-fukan ganyen albasa) an fi so. Salatin yaji tare da lemon tsami ko man zaitun. Ana gudanar da abincin rana ba tare da "sa hannu" na kankana ba.

Ku ci gishirin 750-800 g maimakon cin abincin dare kowace rana. Abincin yamma ya hada da babban abincin abincin kawai ba tare da sanya wasu jita-jita a cikin menu ba.

Kar a manta game da wajibin ciye-ciye. Ana yin su tsakanin karin kumallo da abincin rana da tsakanin abincin rana da abincin dare. Don gamsar da yunwa mai sauƙi, yi amfani da wuya, m cuku, cuku na gida ba tare da mai da zaki ba, kefir mai haske ko yogurt ba tare da wani ƙari ba. Ku ci 'ya'yan itace. A cikin makon, an ba da apples biyu masu tsami, pear cikakke ɗaya. An yarda dafaffun kwai mai laushi a cikin adadin pcs 2. a Mako.

Mafi ƙarancin rabo shine 100-150 g na kowane samfurin abinci. Matsakaicin rabo na kankana ɓangaren litattafan kankana shine 800 g.

Kar a manta a sha. Yi ƙoƙarin shan akalla lita 1.5 na ruwa kowace rana. Kuna iya shan shayi mara kyau na ganye. Da safe, idan kuna so, ku sha kofi ba tare da zaki ba.

Tsawon kwana 10

Abincin yau da kullun da ke sama shine tushen abinci na 10 da 14.

Wani sigar na menu na kwanaki 10 na kankana abinci ne na kyauta wanda ya danganci ingantaccen abinci. Matsayi na manyan kayayyaki a cikin menu na kyauta ya kasance na kifi mai ƙananan mai, nama, cuku mai ƙoshin mai mai mai, alawar da ba a ɗanɗano akan ruwa. Kuna buƙatar cin babban kayan abinci sau ɗaya kawai a cikin abincin safe. Fara kwanakinku tare da kyakkyawar hidimar wannan ɗanyun marubucin.

Kawar da giya, soda, kayan gasa, kayan zaki, abinci mai sauri, soyayyen abinci. Idan kun ji daɗi, faɗaɗa abincin zuwa kwanaki 14.

Ba Kankana daya ...

Kankana kayan abinci ne masu yawa, masu nauyin kalori masu yawa don rage nauyi. Yana tafiya da kyau tare da nau'ikan samfuran daban, misali, kankana, kefir, buckwheat. Shin kai ba mai goyan bayan abinci bane? Zaba kankana-kankana ko kankana-kefir abinci. Duk waɗannan albarkatun sun yi girma a lokaci guda, suna da kamanni iri ɗaya na alamun abubuwa da haɓaka aikin juna.

Ana bukatar Kefir da kankana domin aikin hanji mai kyau. Suna fara aiwatar da tsarin rayuwa cikin ƙwayoyin halitta.

Haɗin kankana da buckwheat yana tsaftace jiki, yana inganta ɓoyewar bile, metabolism. Buckwheat yana haifar da jin dadi, kuma kankana tana motsa cire ruwa mai yawa daga kyallen takarda, yana taimakawa kumburi.

Wani hadin shine kankana da koren kokwamba. Yana da kyau a yi amfani da su azaman manyan samfuran kwanaki 14. Dalilin abinci - kilogiram 1 na cucumbers da kilogiram 1 na kankana mai laushi a kowace rana. Rarraba teburin ku da hatsin rai ko burodi da gilashin haske kefir.

Shin an yarda da cin abincin kankana ga mata masu ciki?

Duk wani abinci, musamman ma masu tsauri, an hana su yayin ɗauke da yaro. Abincin mai ciki ya kamata ya zama mai lafiya, mai wadatar abubuwa da bitamin iri-iri. Koyaya, wannan baya fasa kwanakin azumi. Don sauke kayan, an ba wa mata masu juna biyu damar amfani da abincin kankana na rana daya. Wani zaɓi shine abincin kankana mai sauƙi, menu ɗin sa, ban da ɓangaren litattafan almara na berry, ya haɗa da wasu kayan abinci: cuku na gida, nama, kifi, hatsi.

Dangane da nasiha da fa'idodi irin wannan sauke kayan, ya kamata mace mai ciki ta nemi shawarar kwararriyarta da ke kula da ita, sannan kuma ta yi la'akari da yadda amfani da 'ya'yan itace zai haifar da wani karin nauyi a kan tsarin fitar kaya da ke aiki tukuru.

Yaya za a fita daga cin abinci na mono?

Shin kuna jin daɗin ribar da kuka samu yayin cin abinci kuma ba kwa son su dawo da martabar su ta baya? Don kiyaye afkuwar hakan, fita daga cin abincin kankana yadda yakamata.

Sabbin abinci a kan tebur ɗinku ya kasance daga menu na abinci mai gina jiki. Banda duk abin da aka sha taba, ya dahu, da wadata. Guji kowane irin nau'ikan pickles, abubuwan sha da ke cikin carbon, barasa. Bada fifiko ga abinci mai sauƙi: kayan kiwo, hatsi, gasa ko stewed kayan lambu, kaji, naman zomo, naman maroƙi da kifi.

Kammalawa

Cin abincin kankana kyakkyawan fitarwa ne domin jiki kuma hanya ce ta saurin rasa nauyi. Kamar sauran kayan abinci guda ɗaya, yana da fa'ida da fa'ida, don haka bai kamata a kwashe ku da shi ba. Kuna son gwada wannan abincin? Fara da rana ɗaya. Don haka zaku gwada ƙarfin ku kuma ku fahimci kwanaki nawa na abincin da zasu fi dacewa da ku.

Kalli bidiyon: Mażoretki tańczą kankana (Nuwamba 2024).