Kowane mace mafarki na ƙaunar kanta da maza da ke kewaye da ita. A wannan yanayin, wasu mata sukan fi son horarwa a dakin motsa jiki, yayin da wasu suna amfani da hanyoyi masu yawa na rasa nauyi a matsayin abinci. Zaka iya zama slimmer kuma mafi kyau tare da abubuwan da aka sauke kayan aiki.
Ana sauke kayan abinci don asarar nauyi
Kowane tasiri mai saukewa abinci ya raba zuwa irin waɗannan nau'in (kwanakin):
- Carbohydrates (sukari, 'ya'yan itace shinkafa da' ya'yan itace) - zai zama kyakkyawan zaɓi ga duk masoya da 'ya'yan itatuwa, hatsi, duhu cakulan da namomin kaza.
- Fatty (kirim mai tsami, cream) - babu buƙatar cin abinci mai kyau. Don samfurori da ke dauke da ƙwayoyin lafiya, zaka iya hada da avocado, qwai da legumes.
- Ana sauke kwanaki tare da yin amfani da taya (ruwan 'ya'yan itace, ruwa, smoothies) - ruwan' ya'yan itace ya kamata a bugu ne kawai kawai, da shayi da kofi ba tare da ƙara sukari ba, abincin kiwo ya zama mai ƙananan mai.
- Protein (curd, kifi, nama) - dalilin abinci na nama mara kyau, wasu nau'o'in kifaye da kifi.
Sauke kayan abinci don wankewar jiki
Hanyar da za ta iya kawar da poisons da tsarkakewa iya zama abincin da za a cire jikin. Wannan kyakkyawan zaɓi ne ko ga mutanen da suka kamu da zuciya. Amma ga hanyoyi na gajeren lokaci don tsarkakewa, sun zama wajibi ga kowane mutum ya kula da lafiya. Masana kimiyya sun tabbata cewa irin waɗannan fasahohi na taimakawa wajen daidaita al'amuran hanji. Abincin da aka saukewa yana ba da irin wannan cin abinci:
- Breakfast : porridge (durƙusad da) tare da apple grated, ruwan 'ya'yan itace da lemun tsami.
- Abincin rana : broth (kayan lambu), porridge tare da yankakken ganye, salatin tare da kayan lambu kore.
- Abincin dare : seleri tushe, porridge, karas, ganye, broth (kayan lambu).
Margarita Queen ta fitar da abinci
Hanyar canzawa daga sanannun marmari mai gina jiki Margarita Koroleva ana kiranta abinci na kafirci , tun da rashin kafircin shine tushen abinci. An tsara abinci na sarauta na Sarauniya don kwanaki 4. A wannan lokacin, an hana shi cinye gishiri, sukari da ƙwayoyi, kuma ruwa ya kamata ya bugu zuwa lita biyu da rabi. Sauke kayan abinci don asarar hasara ya shafi irin wannan menu don rana:
- kefir (gilashin);
- dankali Boiled;
- kefir (gilashin);
- biyu cucumbers;
- kefir (gilashin);
- Boiled kaza;
- kefir (rabin kofin).
Sauke kayan abinci a kan oatmeal
Don wannan hanyar canji a matsayin abinci, ana bada shawara don dafa ba ma lokacin tudu ba, wanda zai yi kama da jelly. Don ci gaba da amfani da abubuwa masu amfani kamar yadda ake yi a hatsi, ba za ka iya tafasa ba, ba za ka iya tafasa ba, zaka iya dafa. Don yin wannan, kawai zub da flakes tare da ruwan zãfi. Wannan tasa ya kamata a shirya ba tare da gishiri, sukari da man shanu ba. Saukewa a kan oatmeal ya faru da irin wannan:
- tare da oatmeal da madara;
- akan cookies;
- tare da oatmeal da apples.
Saukewa a kan oatmeal da madara
Sinadaran:
- flakes - 100 g;
- low-mai madara - 2.5 lita;
- kirfa;
- sesame tsaba ko raisins.
Shiri:
- Flakes suna kara zuwa tafasa madara da kuma dafa shi har sai an shirya.
- A cikin dafa shi tasa ƙara kirfa, sesame tsaba ko raisins.
Sauke kayan abinci a kan shinkafa
Irin wannan abincin na dan gajeren lokaci zai iya zama sau ɗaya a mako. Saukewa akan shinkafa bai dace da amfani yau da kullum ba, saboda haka kada ku ƙara tsawon lokaci. Idan yanayin kiwon lafiyar yana damuwa, dole ne ka dakatar da cin abinci nan da nan. A yau, kana buƙatar cire aikin jiki, kamar yadda akwai damar cewa da maraice za ci gaba da ci. Yana da mahimmanci mu tuna game da shan ruwan sha a wannan rana, saboda samfurin kanta yana da tasiri.
Ana sauke ranar a kan shinkafar launin ruwan kasa
Sinadaran:
- shinkafa - 150 g;
- ruwan tsarkake.
Shiri:
- Da yamma, zuba shinkafa da ruwa mai tsabta.
- Da safe an wanke shinkafa da kuma burodi ba tare da gishiri da sukari ba.
- An dafa shi dafaccen kashi guda biyar kamar yadda aka ci abinci.
Sauke abinci don kwana bakwai
Hanyar tabbatarwa da inganci don rasa nauyi yana dauke da abinci mai sauƙi don mako guda. A cikin abincinta abincin da ya bambanta da za ta faranta wa kowace mace ta rasa. Kodayake biyan duk takardun da ake amfani da wannan hanya na rasa nauyi kamar yadda za a rage yawan abincin abinci a mako-mako ba zai zama mai sauƙi ba. Menu na mako zai iya zama kamar haka:
- Litinin da Alhamis : karin kumallo - skim curd (100 g), biyu burodi; abincin dare - ganyayyaki nama (200 ml), guda biyu na gurasa gurasa, kokwamba; abincin abincin dare - shinkafa shinkafa (100 g), madara madara (gilashin).
- Talata da Jumma'a : karin kumallo maras nama (2 guda), nau'i biyu na gurasa gurasa, tumatir; abincin rana - gwanon kore (200 ml), ƙirjin kaji (100 g), kokwamba; abincin dare - gilashi mai ƙananan kefir, salatin kayan lambu .
- Laraba da Asabar : karin kumallo - cuku mai tsami (20 g), tumatir da gurasa guda biyu; abincin rana - ragout na kayan lambu (200 g), naman safa (100 g), tumatir; abincin dare - vinaigrette (150 g), gilashin low-mai kefir.
- Lahadi : zaka iya ci duk kayayyakin. Caloric abun cikin kowace rana bazai zama fiye da 600-700 kcal ba.
Sauke abinci don kwana 3
Wannan tsarin wutar lantarki ya haɗa da sauƙaƙe guda uku , wanda dole ne a kiyaye shi kowace rana. A duk tsawon lokacin an bada shawarar yin amfani da lita biyu na ruwa mai tsabta ba tare da iskar gas ba. Kayan abinci na kwana uku yana iya samun wannan menu:
- Ranar farko - buroyar buckwheat ba tare da sukari da gishiri ba.
- Ranar rana ita ce gina jiki. A lokacin rana, kana buƙatar amfani da fom din kaza mai gurasa (500 g) ba tare da fata da fata ba. Tsakanin abincin za ku iya sha shayi mai sha da ruwa tare da lemun tsami.
- Rana ta uku . A lokacin rana, kana buƙatar ka sha rabin lita na kefir (fat content - 1.5%). Abin da ake buƙata shine in sha ruwa mai yawa.