Oatmeal rage cin abinci don nauyi asara - menu da kuma mafi dadi abincin abin da ake girke-girke

Abincin cin nama shine daya daga cikin mafi sauki kuma mai araha. Tare da shirye-shirye na gaskiya, yana taimakawa wajen rasa waɗannan karin fam. Gudun dajin bisa ga oatmeal suna da dadi kuma sunadarai, wanda zai taimaka wajen tafiyar da nauyi, don haka yana tabbatar da kyakkyawar sakamako mai tsayi, kuma tsarin dafa abinci yana da sauƙi da sauri.

Oatmeal nauyi asara cin abinci

Kodayake wannan zaɓi yana da sauƙin isa, cin abinci a kan oatmeal yana bukatar adhering zuwa wasu dokoki don cimma sakamakon da ake so:

1. Don dafa abinci, yi amfani kawai da launuka na halitta.
2. A lokacin cin abinci, dole ne ka manta gaba daya game da man shafawa na gishiri da sukari. Maimakon haka an yarda su amfani da kayan yaji da zuma. Gilashin tabarau 4 - yawan ruwan sha na yau da kullum.
3. Abincin dare ya kasance ba bayan kwanaki 3-4 kafin kwanta barci.

Kafin fara irin wannan cin abinci, zaka iya tsarkake jiki da shinkafa. Don yin wannan kana buƙatar:

1. Kafin yin barci, zuba 4 tbsp. shinkafa tare da lita na ruwan sanyi.
2. A kan farkawa, tafasa da croup akan zafi mai zafi 40-60 kafin yanayin kisselike.
3. Bayan da ruwan magani ya sanyaya, sha shi kuma ya ji yunwa har tsawon sa'o'i 5 (sha a wannan lokaci kuma ba a bada shawarar) ba.
4. A tsakiyar rana, zaku iya ci a cikin hanyar da ta saba, ban da mai dadi, mai da mai gari.
5. Abincin na karshe - 5 hours kafin lokacin kwanta barci, daga baya za ku iya ruwa.
6. Tsarin tsarkakewa ya ci gaba, da kuma cin abinci mai cin abinci - kimanin kwanaki 7-10.

Oatmeal abinci mai kyau ne

Yin amfani da cin nama, za ka iya samun sakamako biyu a yanzu: rasa nauyi kuma tsaftace jikin abubuwan waje. An ba da umarni ba kawai ta hanyar gina jiki ba, har ma wasu likitoci ke kula da cututtuka na gastrointestinal, tsadar cholesterol ko sukari cikin jini. Bugu da ƙari, amfani da hatsi yana da amfani ga mutanen da ke fama da matsalar fata. Oda flakes dauke da babban adadin abubuwa masu amfani:

• ƙarfe;
• phosphorus;
• Furotin;
• cellulose;
• bitamin na rukuni B, PP da F;
• magnesium;
• amino acid;
• alli.

Diet a kan oatmeal porridge taimaka a zahiri a mako don rasa har zuwa 5 kg. A wannan yanayin, ya kamata ya wuce fiye da wata ɗaya, in ba haka ba akwai nau'in gina jiki wanda yake samuwa a cikin kifaye, nama, kayan kiwo, da dai sauransu. zai iya shafar jiki. Wani amfani da wannan cin abinci shi ne cewa yana bada sakamako mai ma'ana har ma da tsawon lokacin aikace-aikacen. Ya isa ya shirya 'yan kwanaki a wata don sauke kwanaki.

Saboda yawancin girke-girke da hanyoyi na shirye-shiryen, jiki yana lura da jiki sosai da sauƙi kuma ba a gaggauta damuwa ba. Bugu da ƙari, ƙayyadaddun lokacinsa bazai gajiyar da ku game da yawancin abincin ba. Saboda wadannan dalilai shi ne daya daga cikin shahararrun kuma mashahuri, saboda ba wai kawai amfani da m, amma har ma yana da tasiri sosai.

Oatmeal rage cin abinci - fursunoni

Idan aka kwatanta da babban lissafin amfani da abinci na oatmeal, rashin amfani da wannan hanyar asarar nauyi shine ƙananan ƙananan:

• mutum rashin haƙuri ga wasu mutane na hatsi da fiber;
• ƙayyadaddun lokaci - masana masu karfi ba su bayar da shawarar ci wannan abinci fiye da 8 kwanakin jimawa da sake maimaita a baya fiye da watanni 1-2;
• wani abin da ke faruwa na yau da kullum na jin yunwa , musamman ma da salon rayuwa da kuma horo na wasanni na yau da kullum.

Wani sake dawowa yana iya zama buƙatar babban ƙarfin aiki. Kamar kowane cin abinci guda daya wanda ya ƙunshi nau'ikan samfurin guda ɗaya, ƙananan abinci mai cin gashi ya tilasta mana mu watsar da mafi yawan samfurorin da aka saba da su (misali, gishiri, naman, sauti, da dai sauransu). Duk da haka, tare da fahimtar dukan matsalolin, kyakkyawan sakamako da nauyin da ake so ana tabbatarwa.

Oatmeal rage cin abinci don asarar nauyi na kwanaki 7

Saboda gaskiyar cewa "zama" a kan wani tsari mai bada shawarar ba zai wuce kwanaki 7-10 ba, mutane da yawa suna rarraba shi a cikin mako guda domin sauƙin tsara tsarin da kuma tabbatar da sakamakon. Ana bada shawarar karin kumallo da farawa tare da oatmeal, Boiled on water. Domin yalwatawa, an yarda ta ƙara daskararre ko 'ya'yan itatuwa masu saɓo, prunes, berries. Da karin kumallo na biyu, cin abinci mai cin abinci na mako guda yana bada damar samar da madara mai ƙanshi tare da ƙananan abun ciki. Mafi kyau ga yogurt da hatsi.

Game da abinci a lokacin kiyaye irin wannan abincin, abincin abincin rana ya kunshi wani ɓangare na zafi mai zafi (alal misali, miya oat), karamin kayan lambu (tumatir ko kokwamba don zaɓar daga), da kuma tasa guda 1 tare da abun ciki na gina jiki mafi kyau (stew ko kaza, , kwai kaza, kifi). Bayan hutu na yammacin rana menu na daya kefir.

Yaya za a fita daga cin abinci?

Don ƙarfafa nasara kuma ba lalata jiki ba, dole ne a zabi hanya madaidaiciya daga cikin cin abinci. Da farko, kuna buƙatar ƙãra yawan 'ya'yan itatuwa da kayan marmari a cikin abinci; yi jita-jita a kan su suna bada shawarar su dafa ma'aurata. Kifi da nama a cikin menu suna buƙata a gabatar da su a hankali, kazalika da fats tare da carbohydrates. A cikin layi daya, ya kamata ku yi motsa jiki da sha. Yawan abinci za'a iya kiyaye shi a lokacin cin abinci - 5-6 kowace rana, karshen - 2-3 hours kafin kwanta barci. Dole ne a ƙuntata abinci a cikin apples ko gilashin ƙananan kefir.

Hanyoyi na gefen Oatmeal Diet

Kafin farawa da rage yawan abinci, mutane da yawa suna mamaki ko cin abinci mai cin nama yana da illa. Masana kimiyya masu kwarewa ba su ƙaryatãwa game da yin amfani da irin wannan samfurin hatsi mai amfani ba zai iya samun sakamako mara kyau. Duk da haka, wannan zai faru ne kawai idan akwai wanda ba'a bi ka'idodin ka'idoji da ka'idojin abincin ba. Mafi yawan abincin da ake amfani da ita shine cin hanci. Kuna iya gujewa idan ba ku rage adadin 'ya'yan itatuwa da kayan marmari ba a cikin abincinku kuma ku sha ruwan sha kullum.

Abincin abinci na abinci daga oatmeal

Yau, a kan Intanit, za ka iya samun yawancin girke-girke wanda alamar oatmeal porridge zai bayyana. A lokaci guda yawancin su an tsara musamman don abinci mai gina jiki. Sabili da haka, cin abinci mai cin nama na yau da kullum ba ya rubuta girke-girke da yawancin sinadarai, babban abin da ya dace shine akan bambancin shirin su. Ainihin, tsarin dafa abinci yana yin ƙoƙari na musamman kuma yana da sauri.

Dietary oatmeal porridge - girke-girke

Porridge shine mafi yawan kayan da aka fi dacewa a kan oatmeal. Ɗaya daga cikin abubuwan da ya fi dacewa ita ce sauƙin dafa abinci. Bugu da ƙari, ƙara 'ya'yan itatuwa,' ya'yan itace, zuma ko kayan yaji na iya sarrafa nauyin abincin da zai iya ba shi damuwa sosai da sauri. Don samun mafi yawancin daga gare shi, kana bukatar ka san yadda zaka dafa oatmeal akan ruwa don cin abinci daidai.

Sinadaran:

• oatmeal - 1 abu;
• ruwa - 2.5 tbsp.

Shiri:

1. Zuba ruwan oatmeal a cikin tukunyar matsakaici.
2. Zuba cikin ruwan sanyi.
3. Cook a kan matsanancin zafi. Bayan tafasa, cire kumfa da aka kafa, kuma, sau da yawa yana motsawa, dafa kara.
4. Lokacin da porridge fara ɗauka, ya rufe kwanon rufi da murfi.
5. Bayan oatmeal ya isa gagarumin tsaran, kashe wuta, kusa da kuma ba dan kadan.

Recipe ga abincin da ake ci oatmeal

Sauke-girke pancakes dangane da oatmeal sosai: cuku cuku, 'ya'yan itace, cakulan, tare da cikawa kuma ba tare da su ba. Sanin yadda za ka dafa oatmeal , zaka iya bi da kanka ga abin dadi har ma a kan abincin.

Sinadaran:

• madara - 2 tablespoons;
• qwai - 2 guda;
• oatmeal (ko oatmeal crushed a cikin wani blender) - 2 tbsp.
• barkono (zaɓi) - dandana.

Shiri:

1. Mix da madara tare da qwai. Add barkono da oatmeal.
2. Mix da sinadaran sosai.
3. A kan kwanon rufi mai zafi wanda ya samo asali da gasa har sai launin ruwan kasa a karkashin murfin rufewa.
4. Komawa kuma jira na gefe na biyu don yin gasa.

Oatmeal miyan - girke-girke girke-girke

Mutane da yawa sun san, amma daga alade yana yiwuwa a dafa ba kawai gadoji ba, har ma da farko. Ko da zaune a kan abinci ba za a iya bar ba tare da wani zafi mai ciki. Naman miya shine mafi kyaun bayani.

Sinadaran:

• dankali - 2 inji mai kwakwalwa.:
• karas - 1 yanki;
• albasa - 1 yanki;
• oatmeal flakes - 1/2 tebur;
• kayan lambu mai - 1 tbsp;
• ruwa - 1.5 lita.

Shiri:

1. Tafasa ruwa ta ƙara man fetur.
2. Tsaftace kayan lambu.
3. Albasa da dankali finely yankakken, karas rub a kan m grater.
4. A cikin ruwan zãfi jefa a cikin wani dankalin turawa.
5. Bayan minti 20 kara albasa da karas. Cook na minti 10.
6. Ka bar flakes oat, dafa don mintina 15.

Gurasar Abincin Abincin Abinci - Gwaran Kayan Gwaji

Kyakkyawan abincin, wanda za a iya cinye lokacin cin abinci, da kuma a rana ta yau - kukis masu cin abinci daga fure-fure.

Sinadaran:

• flakes daga hatsi - 300 g;
• kefir (ko ruwan zafi) - 300 ml;
• zuma - 3 tablespoons;
• raisins - 40 g;
• Vanillin - a kan tip na wuka;
• dried 'ya'yan itatuwa da kirfa - dandana.

Shiri:

1. Zuba flakes cikin babban kwano da kuma zuba a kefir. Yi tafiya sosai kuma ka bar minti 40.
2. Zuba ruwan zãfi a kan raisins.
3. Yanke 'ya'yan itatuwa da aka bushe ga girman raisins. Idan ana so, ƙara tsaba da kwayoyi.
4. Mix da sinadaran har sai cake.
5. Yi hannunka a cikin ruwa. A cikin ƙananan ƙananan (game da teaspoonful) dauka kullu kuma yi cikin bukukuwa. Sa'an nan kuma ƙaddara don samar da siffar kuki. Sanya takardar burodi da aka rufe da takarda.
6. Gasa a zafin jiki na 180-200 ° C na kimanin minti 20.

Oat bars - abincin girke-girke

A aikin, makaranta har ma a gida, kana buƙatar yin ƙananan kaya don sake cajin batir. Domin kada ku daina rage cin abinci kuma a lokaci guda samun abinci mai mahimmanci, za ku iya sanya sandunan oat. A girke-girke an tsara don 13-15 servings.

Sinadaran:

• oatmeal ba tare da gurasa - 2 abubuwa;
• kwakwa na kwakwa (unsweetened) - 0,5 abubuwa;
• raisins ko yankakken kwanakin - 0.5 st.
• walnuts yankakken - 0,25 st.;
• cikakke ayaba, mashed a puree - 2 inji mai kwakwalwa.
• finely ground apples - 1 pc.;
• ƙasa flax tsaba - 2 tablespoons;
• cire daga vanilla - 1 tsp;
• kirfa - 1 tsp

Shiri:

1. Yanke tanda zuwa 180 ° C. A cikin nau'i (21x21 cm) saka takarda, idan an so, man shafawa.
2. Mix dukkan sinadaran cikin babban kwano.
3. Saka samfurin da ya samo a kan takarda. Yarda da tamp tare da spatula.
4. Gasa na minti 30. Bayan sanyaya, cire takarda daga mota kuma a yanka a cikin rabo - murabba'i ko sanduna.