Abinci ga kwanaki 14

Makonni biyu ya fi wani lokaci mai mahimmanci don lura da nauyi. Idan ka yanke shawara ka dauki wannan mataki duk da gwajin da za ka ji yunwa don kwana biyu da kuma samun sakamakon "daidai" - mun taya maka murna. Akalla, babu irin wannan cin abinci na mako biyu wanda zai iya haifar da lalacewar lafiyar jiki fiye da azumi a canje-canje tare da yalwaci. Duk da haka, abinci na tsawon kwanaki 14 yana da nuances, wanda dole ne a kiyaye shi, don kada ya cutar da jikinka.

Dokokin makonni biyu na abinci

Da farko, kowane abinci don kwanaki 14 ya kamata a hade shi tare da dacewa, wasan motsa jiki, motsa jiki a motsa jiki, a gaba ɗaya, tafarkin rayuwa. Saboda haka, menu naka ya kamata ku samar da isasshen makamashi don ayyukan wasanni. Rashin lalacewa ba tare da wasanni ba zai iya haifar da sakamako mummunan a kan Sikeli, amma kyau ba zai ƙara maka ba.

Kwayoyi na asarar nauyi ga kwanaki 14 sun bada shawarar cin abinci mai cin abinci 5 -6 daya, 2 lita na teburin ruwa kowace rana, da cessation na abinci 3 hours kafin lokacin kwanta barci. Tun da duk abincin da ka zaba, wasu ba za a wanzu ba, muna bada shawara cewa ka haɗu da asarar nauyi tare da ɗaukar ƙwayoyin mahadodi.

Cincin abincin Protein

Tsararren asarar protein zai zama daidai da cin abinci m don kwanaki 14 ga wadanda aka fi amfani da su don gina jiki - hatsi, taliya, hatsi, dankali, da dai sauransu.

An zabi wannan abincin kuma an ba da shawarar ga 'yan wasan da suke da asarar hasara mai mahimmanci tare da cikakken abinci na gina jiki.

Menu:

Ranar 1:

• karin kumallo - kofi;
• abincin rana - ƙwai mai tsirrai da kabeji;
• abincin rana - ƙirjin kaji (100 g) da kuma shinkafa shinkafa (100 g);
• tsaka-tsakar maraice - ƙananan gida cuku (200 g);
• abincin abincin dare - burodi ko naman naman alade mai naman sa (200 g);
• kafin zuwan gado 2 hours - shayi ko gilashin ruwan tumatir.

Ranar 2:

• karin kumallo - shayi;
• abincin rana - 'ya'yan itatuwa guda biyu;
• abincin abincin dare - kifi mai dumi (150 g) da shinkafa shinkafa (100 g);
• safiya da tsakar dare - kayan lambu salatin daga kabeji, karas, barkono barkono da kore albasarta;
• abincin abincin dare - burodin kaza (200 g);
• kafin ka kwanta - gilashin kefir.

Zaka iya zabar abinci a sauran kwanakin ta hanyar misali. Abu mafi muhimmanci shi ne don mayar da hankali ga samfurori masu gina jiki.

Gurasar Brazilian

Bambance-bambancen wannan cin abinci mai kyau na kwanaki 14 shine cin abinci na Brazil. Tun da masu Brazil suka kirkiro sunayensu a cikin samba, suna da maraba sosai.

A wannan yanayin, ana ci abinci guda uku kowace rana:

• karin kumallo - kofi, apple, kwai mai wuya-kwai;
• abincin rana - 150 g na Boiled kifi, kofi , apple;
• abincin dare - 2 qwai tare da alayyafo.

Kusan kowace rana, abinci yana dogara ne akan qwai, kuma za ku iya yin amfani da irin wannan nauyin gina jiki tare da taimakon kofi.