Abinci na abinci shine daya daga cikin abincin da za'a iya canjawa wuri sauƙin, tun lokacin cin abinci ya isa ya sha wahala daga jin yunwa. Akwai alamu guda biyu masu yawan gaske na wannan abincin: daya daga cikin su ya ƙunshi kwana bakwai na musanya guda ɗaya (watau a ranar Litinin ya ci abinci akan buckwheat, ranar Talata - abincin da za a ci a kan hatsi, da sauransu); Hanya na biyu shi ne ya ci wannan mako a daban-daban croups kowace rana.
Abubuwan da ake bukata da magungunan abinci na abinci akan hatsi
Da farko, mun lura cewa abinci a kan oatmeal, muesli, shinkafa shinkafa, mango da sauran hatsi na yanzu ba sa hankalta, tun lokacin da dukkanin wadannan hatsi suna da tsabta, an cire fiber mai amfani da kuma, a gaskiya, su ne masu sauƙi kamar carbohydrates a matsayin farin gurasa . Irin wannan abinci zaiyi mummunar tasiri akan narkewa da kuma hanji. Saboda haka, abincin da aka lissafa, ciki har da Hercules, ba a haɗa su cikin abincin ba.
Abubuwan amfani da abinci za a iya danganta ga gaskiyar cewa yana dauke da fiber mai yawa, wanda zai rinjayi aikin ƙwayoyin hanji da kwayoyin kwayoyi. Bugu da ƙari, cin abinci ba mai lalacewa ba ne, kuma a lokacin da za ka ci gaba da horarwa (sakamakon haka, ƙwayar tsoka za ta rage kaɗan), kuma za ka rayu a rayuwa ta al'ada ba tare da matsalolin matsalolin da zaman lafiya ba.
Daga minuses na hatsi suna cin abinci yana da muhimmanci a lura da cewa suna da rashin daidaito, abin da yake da illa ga kwayoyin halitta, wanda yake buƙatar dukkan bitamin da kuma abubuwa masu amfani, kuma ba kawai wadanda suke cikin hatsi ba. Saboda haka, ya fi dacewa a hada abinci tare da liyafar multivitamins.
Cin abinci a kan hatsi: madadin cigaban abinci daya
Don haka, wannan abincin abincin yana ɗaukar abincin abincin nan:
Ranar alkama:
- karin kumallo - alkama porridge + zuma + 1/2 kopin madara;
- abincin rana - alkama porridge + kore albasa + 1 kofin kayan lambu broth;
- abincin dare - porridge + kirfa + zuma + gilashin na yogurt na halitta.
Ranar hatsi (abinci tare da gero an gina a kan wannan ka'idar):
- karin kumallo - 1/2 kopin madara + porridge + zuma;
- abincin dare - 1 gilashin broth daga kayan lambu + porridge;
- abincin dare - 1 apple.
Oatmeal day (ba Hercules, wato hatsi):
- karin kumallo - 1/2 kopin madara + porridge;
- abincin rana - 1 gilashin kayan lambu broth tare da ganye + porridge;
- abincin dare - 80 grams na gida cuku da ruwa kirim mai tsami + porridge.
Rice rana (launin ruwan kasa ko dabba baki baki ne kawai). Raba cikin abinci guda uku a shinkafa mai naman alade tare da apple apple, zuma da kirfa.
Barley Day:
- karin kumallo - porridge + zuma + 1/2 kopin madara;
- abincin rana - 1 gilashin kayan lambu broth tare da kore albasa + porridge;
- abincin dare - porridge tare da madara madara + 1/2 kofin kowane citrus ruwan 'ya'yan itace.
Ranar Buckwheat:
- karin kumallo - porridge tare da zuma + 1/2 kopin madara;
- abincin dare - 1 gilashin kayan lambu broth tare da kayan yaji + hatsi;
- abincin dare - 1 kopin kefir + porridge.
Ranar Mixed:
- karin kumallo: 1/2 kopin madara + dan kadan zaki da oatmeal;
- abincin rana - buckwheat porridge + 1 kofin kayan lambu broth tare da tafarnuwa.
- abincin dare - sha'ir porridge + apple.
A rana ta bakwai na alamu, za ka iya zaɓar wani zaɓi daga waɗanda suka rigaya.
Abinci na cin nama shi ne wani zaɓi daban
An tsara nau'i na biyu na wannan abincin na mako guda kuma ya sake maimaita ranar ƙarshe, ta bakwai na abinci na baya. Za ku iya zaɓar kowace hatsi kuma ku canza su don karin kumallo, abincin rana da abincin dare. Baya ga hatsi, zaka iya ci 1-2 apples a rana, sha gilashin madara ko kefir.
Yana da muhimmanci cewa porridge ba ya ƙunshi gishiri da sukari - ana iya zuba su ko kadan ba tare da zuma kawai bayan an gama su sosai.
Bugu da ƙari, kar ka manta da sarrafa iko: hatsi ne samfurin calorie mai yawa, saboda haka cin abincinku ba zai yi aiki ba idan kun ci fiye da 250-300 grams abinci a lokaci guda (wannan shine kusan ma'aunin firamare).