Abincin furotin - ainihin, ribobi, abinci da menus

Kalmar nan "abinci" yakan sa mutane cikin damuwa. Ba kowane mutum bane yake jarabtar samun damar cin sabbin abinci a kowace rana, yana iyakance kansa koyaushe kuma ya daina “daɗi”.

Koyaya, shaidan (a cikin yanayinmu, abinci na abinci) ba mummunan bane kamar yadda aka zana shi. Kamun kai da cin abinci mara gaskiya ba gaskiya bane ga duk abincin. Misali, cin abinci mai gina jiki yana da matukar amfani. Ta hanyar tsayawa a ciki, zaka rage nauyi cikin kankanin lokaci, ba tare da musun kanka a lokaci guda kayan kiwo, nama da kifi wanda duk muke so.

Jigon abincin furotin

Jigon abincin furotin mai sauki ne - mafi ƙarancin carbohydrates da mai, iyakar sunadaran. Mafi qarancin abu baya nufin rashin rashi cikakke. Fat da carbohydrates suna da mahimmanci a cikin abincin ɗan adam. Koyaya, abincin sunadaran ya bada umarnin cinye su ta hanyar kananan kaso, tare da gumin jikin nama, kifi da sauran nau'ikan protein.

Ka tuna da babban tsarin abinci mai gina jiki: babu wani abincin da zai cutar da jiki.

Matsayin BJU a cikin jiki

Sunadaran shine “tushe da ganuwar” kwayoyin halittar dan adam da gabobin su. Itsara shi a cikin abinci yana ƙarfafa jiki kuma yana daidaita nauyi. Amma don tubalin jikin mutum ya riƙe da ƙarfi, dole ne a “liƙa masa” kuma “shafa mai” tare da wasu abubuwa.

Mafi kyawun "man shafawa" shine mai. Amma yakamata a cinye su cikin adadi mai ƙa'ida. Wuce haddi yana haifar da matsaloli iri-iri, wanda kiba ba ta fi tsanani ba.

Carbohydrates sune tushen makamashi. Amma yawansu idan aka kwatanta da furotin ya zama ƙasa da ƙasa sosai. Idan ba a cinye adadin kuzari, ana adana su azaman ƙarin fam. Idan kanaso ka kasance cikin sifa, ka kiyaye abubuwan zaƙi, kayan gasa, ayaba, inabi, ɓaure da sauran hanyoyin samun abinci mai guɓa.

Dokokin cin abinci

Akwai dokoki da yawa waɗanda za a iya bi don sanya kowane cin abinci ya ci nasara.

Anan akwai manyan:

• sha gilashin dumi ko ruwa tare da lemun tsami da safe a kan komai a ciki;
• yi karin kumallo rabin awa bayan farkawa;
• an yarda da shinkafa da hatsi da safe;
• an ba da izinin citrus da 'ya'yan itacen da ba su da dadi har zuwa 14:00;
• an yarda da man kayan lambu kawai, cokali biyu a rana;
• furotin ya kamata ya kasance a kowane abinci;
• abincin dare sa'o'i 3 kafin lokacin barci;
• ya kamata a sami abinci sau 5-6 a rana;
• sha akalla lita 1.5-2 na ruwa a rana;
• an haramta abinci mai sitaci, 'ya'yan itacen mai zaƙi, miya mai mai;
• ku ci abinci danye, gasa ba tare da biredi da cuku ba, dafaffe.

Fa'idodin abinci da rashin amfani

Kamar kowace hanya don rage nauyi, abincin furotin don asarar nauyi yana da fa'ida da rashin amfani.

Ribobi

Fa'idodi marasa sharadi na abincin furotin sun hada da wadannan maki:

1. Rashin lahani. Kayan da aka yi amfani da su ba za su cutar da jiki ba, idan mutum ba shi da haƙurin mutum ga wasu daga cikinsu.
2. Kyakkyawan adadi da sakamako na dogon lokaci. Guji carbohydrates yana tilasta jiki yin amfani da ajiyar kansa, "cin" kitse mai yawa.
3. Azumi cikewar abinci. Abincin sunadarai yana kosar da yunwa da sauri. Bayan ita, ba za ku so ku ci wani abu ba.
4. Zai iya zama abinci na dindindin
5. Abincin furotin + wasanni zasu hanzarta kusancin sakamakon da ake so.

Usesananan

Rashin dacewar cin abincin sunadarai sun ragu sosai, amma har yanzu suna nan:

1. Rein yarda da carbohydrates na dogon lokaci (tsananin cin abinci) cike yake da matsaloli a cikin kwakwalwa, tsarin jijiyoyi, warin baki da warin jiki.
2. Irin wannan abincin an hana shi lokacin da akwai matsaloli a cikin aiki na kodan, ƙwayar gastrointestinal da tsarin zuciya da jijiyoyin jini.

Kammala samfurin tebur

Da ke ƙasa akwai mafi cikakken tebur na mafi yawan abinci mai wadataccen furotin. Tebur yana nuna abubuwan sunadarai da kitse a cikin 100 g na samfur. Ajiye tebur kuma a buga idan ya cancanta (zaka iya zazzage shi daga hanyar haɗin yanar gizon).

Zaɓuɓɓukan menu

Gasa, dafa, tururi, stew - hanyoyin dafa abinci tare da abincin furotin. An yarda da ɗanyen kayan lambu da fruitsa fruitsan itace. Hakanan za'a iya magance su da zafi idan ana so.

Yaran da ke cikin wannan menu ba zasu zama masu ban dariya ba. Babban abin da za'a tuna shine cewa cin abincin dole dole ne ya ƙunshi gram 150-200 na furotin. Bambancin abinci ya dogara da tsawon lokacin cin abinci. Ana iya lissafa tsarin mulki na musamman don kwanaki 7, 10, 14 da 30.

7 kwanakin menu

Don ƙayyade idan abincin furotin ya dace da ku, muna ba da shawarar ku gwada menu na abinci don sati ɗaya da farko. A cikin wannan zaɓin menu na tsawon kwanaki 7, zaku iya yin gyare-gyare naku gwargwadon abubuwan da kuka fi so ko haƙurin da wasu keɓaɓɓu suka yi.

Wannan jerin samfurin ne na mako guda tare da abincin furotin. Daidaita shi gwargwadon abin da kake so. Abu ne mai sauki a sami girke-girke daban-daban da yawa akan Intanet. Tare da wannan abincin, yana yiwuwa a rasa kilogram 5-7 a cikin mako guda.

Menu na kwanaki 10

Sakamako mai sauri a cikin asarar nauyi ana tabbatar dashi ta hanyar cin abinci mai gina jiki mai gina jiki - ana ba ku damar cin abinci iri ɗaya kawai a rana ba tare da ƙara mai da kayan ƙanshi ba. Tabbatar shan lita 2 na ruwa kowace rana. Ba a yarda da kofi ba. Tare da wannan abincin, zai yuwu a rasa kilo 10 cikin kwanaki 10.

Abincin mai ƙarancin abinci mai gina jiki:

Bayan irin wannan abincin, sakamakon zai kasance bayyane. Amma yawancin abincin daya-daya na iya cutar da ku, musamman tsarin narkewar abinci. Ya kasance kyakkyawan bambancin abincin furotin. Don kwanaki goma iri ɗaya, zaku iya cin irin wannan abincin kamar tare da asarar nauyi na mako-mako.

Menu na kwanaki 14

Bayan shafe makonni biyu akan abinci mai gina jiki, yana yiwuwa kuma a rasa zuwa kilogram 10. Amma ba kamar shirin kwanaki 10 ba, nauyin yana tafi daidai kuma a yanayin da ke raɗa jiki.

Menu na wata-wata

Mutane mafi ƙanƙanci zasu iya zaɓar shirin rage nauyi na kwana 30. Principlea'idar tana kama da haka, amma ana buƙatar ƙarin ƙarfin gaske. Gaskiya ne, duk abin da aka biya ta sakamako mai ban sha'awa. Wasu mutane suna sarrafa rasa zuwa kilogiram 20 a cikin wannan ɗan gajeren lokaci.

Kalli bidiyon: علاج الاسهالات الذراق او المغص والمشاكل المعويه في الحيران او البهم مع الدكتور مالك (Nuwamba 2024).