Abincin kwai na mako guda zai ba ku damar rasa kilogiram 5-8 da sauri a cikin kwanaki 7 kawai ba tare da yunwa da motsa jiki ba. Ya shiga cikin jerin ingantaccen abinci mai gina jiki, irin su Maggi, Dukan, Atkins, Osama Hamdiy, Kremlevka, Protasovka da sauransu. Amma ba kamar su ba, abincin kwai yana ɗaukar mako 1 kawai kuma baya hana mutum rasa nauyi na carbohydrates, bitamin da manyan fiber.
A cewar farfesa Kovalkov, ya isa a ci farin kwai guda 2 da daddare don a hankali a hankali amma tabbas yana motsawa zuwa asarar nauyi. A cikin wannan menu na abinci na mako-mako, ba wai kawai sunadaran suna aiki ba, har ma duk abubuwan da ke hade.
Abincin kwai na mako guda, menene ainihin asarar nauyi
An yi amfani da wannan hanyar rasa nauyi da yawa daga cikin taurarin Tiz a kasarmu da kuma taurari na kasashen waje, alal misali, sarkin wasanmu, dan wasan Amurka Adrien Brody. Abincin kwai na tsawon mako guda, kamar mai ceton rai, yana ba ku damar rasa kilogiram 5-7 na nauyi a cikin kwanaki 7 kawai.
Me yasa abincin kwai na mako guda ya nuna sakamako mai kyau na asarar nauyi, kuma mutum ba ya fama da yunwa kuma yana jin dadi?
Wannan yana da cikakken bayanin kimiyya. Nauyin kwai mai dafaffen kaza guda ɗaya ba tare da harsashi ba shine kusan 40 g, abun cikin kalori shine 62-65 kcal. Adadin abubuwan shine:
- Ruwa - 75%;
- Sunadaran - 12. 6%;
- Fats da lipids - 10. 6%;
- Carbohydrates - 1. 12%.
Sauran suna fitowa daga bitamin da ma'adanai. Kwai, wanda abincin kwan na mako guda ya ba da shawarar ci a kowace rana, ya ƙunshi kusan dukkanin rukunin bitamin B, da kuma bitamin A da D. Daga cikin ma'adanai, calcium, magnesium, potassium, iron, phosphorus da zinc ana wakilta a ciki. adalci manyan yawa.
Qwai sune mafi sauƙin wakilcin sunadaran, amma ana narkewa a hankali fiye da nama, kifi, legumes, da goro, wanda furotin ke haɗuwa da sitaci, mai da sauran kwayoyin halitta. Dangane da haka, kuma an tabbatar da wannan ta hanyar sake dubawa, abincin kwai ba shi da yunwa fiye da sauran zaɓuɓɓukan furotin. Kuna iya jurewa cikin sauƙi ko da tsayayyen menu mai iyaka. Bugu da ƙari, dafaffen ƙwai yana sa hanta ta samar da sinadarai da ake kira ketones. Suna rage jin yunwa.
Wani sirrin abincin kwai don asarar nauyi shine aikin biotin. Yana accelerates rushewar sunadarai, mai kona da carbohydrate metabolism. Orange da innabi da aka haɗa a cikin menu suna aiki azaman masu ƙonewa. Kayan lambu suna samar da fiber mai yawa kuma suna wanke hanji.
Nawa nauyin abincin kwai zai baka damar rasa a cikin mako 1?
Idan ba ku bi tsarin menu ba tare da horar da wasanni ba, zaku iya rasa nauyi tare da nauyin farko na sama da 100 kg ta 6-7 kg, ƙasa da 100 kg ta 3-4 kg. Idan ka ƙara tsere, iyo, igiya tsalle, layin plumb zai kasance mafi girma. Za ku iya rasa ƙarin 2-4 kg.
Abincin kwai na mako guda shine asarar nauyi, kamar yadda sake dubawa ke faɗi, kuma yana iya rage nauyi sosai. Rashin nauyi yana faruwa saboda ƙarancin kalori mai gina jiki, tsaftace hanji, da kunna tafiyar matakai na ƙona mai. Bayan haka, kilo biyun da aka bata na iya dawowa.
Shin yana yiwuwa cin abincin kwai na kwanaki 7 ba tare da dawowa ba zai hana jikin kilogiram da aka ƙi? Ee, ana iya daidaita nauyi a matakin da aka samu, idan aka ba da ingantaccen fitarwa (za mu yi magana game da shi kadan daga baya) da kuma kiyaye daidaito tsakanin adadin kuzari da aka samu da rasa. Kuna iya karantawa akan Intanet yadda ake ƙidayar adadin kuzari daidai lokacin da kuke rasa nauyi ko don kasancewa cikin tsari.
A takaice dai, kada abin da kuke ci ya wuce abin da kuke kashewa. Yi ƙoƙarin haɗa kayan lambu masu ƙarancin kalori a cikin abincin ku kuma keɓe abinci mai yawan kalori.
Dokokin abinci na mako-mako
- Kada ku ci fiye da 4, amma kada ku ci ƙwai 2 a kowace rana.
- Abincin dare ya kamata ya zama haske; za ku iya ci dafaffen ƙwai ko tsiya, casserole na kayan lambu, omelet, ko ƙwai da aka yanka don abincin dare.
- Akwai manyan abinci guda 3. Idan da gaske kuna son ci, kuna iya sha gilashin shayi ko kofi mara komai.
- Wajibi ne a bi tsarin abinci na kwai don mako guda kuma ku kiyaye girman rabo.
- Kuna iya tsallake abinci idan ba ku da abinci kwata-kwata ko kuma ba ku da lokacin cin abinci; an kuma ba ku damar ci ƙasa da adadin da aka nuna a cikin menu.
- Tabbatar shan lita 2 na ruwa, yawanci ruwan sha na fili. Ƙari yana yiwuwa, ƙasa ba zai yiwu ba.
- Yana da kyau kada a kwanta a kan kujera na tsawon kwanaki 7, amma don ƙara aikin jiki mai yiwuwa.
- An haramta sukari da gishiri. Ana ba da izinin kayan yaji na ganye, ban da kayan yaji masu zafi.
Kayayyakin izini da aka haramta
A cikin mako kuna buƙatar cin ƙwai, nama, kifi, kayan lambu da 'ya'yan itatuwa. Ƙananan kayan kiwo sun haɗa da: yogurt, kefir, cuku gida. Bari mu dubi waɗannan nau'ikan samfuran daki-daki domin abincin kwai na kwanaki 7 ya ba da sakamako mafi girma.
Nama- za ku iya cin fillet kawai ba tare da fata da mai ba. An yarda da kaza, turkey, zomo, naman sa, da naman sa.
Kifi- yi amfani da kifin teku mara ƙarancin kitse, misali, pollock, hake, cod, navaga, flounder.
Kayan lambu- zaku iya haɗa kowane iri-iri a cikin abincin ku na mako-mako ban da dankali, masara, da artichoke na Urushalima. Zai fi kyau kada a tafi dashi tare da legumes.
'Ya'yan itãcen marmari- Tabbatar cewa kun haɗa da lemu da innabi; avocados, apples apples unsweetened apples, pears, and kiwis an yarda. Ayaba, inabi, dabino an haramta. Duk berries sun dace sai dai strawberries.
Contraindications
- Cututtuka na gastrointestinal tract.
- Cututtukan hanta da koda.
- Rashin hawan jini.
- Ciki da shayarwa.
- Halin rashin lafiyar abinci.
- Shekaru har zuwa shekaru 14 da kuma bayan shekaru 65.
Matsakaicin matakan cholesterol na jini shima yana hana cin abinci - kwai 1 zai ƙara 424 MG. Duk da haka, zaka iya amfani da menu iri ɗaya, amma cin kawai fata ba tare da yolks - su ne masu samar da cholesterol ga jikinmu.
Kamar yadda ya riga ya bayyana daga contraindications, kafin cin abinci na kwai na kwanaki 7, bincika matakan cholesterol da hawan jini, idan kuna da cututtuka na yau da kullun, tuntuɓi likitan ku.
Kada ku yi amfani da irin wannan asarar nauyi a lokacin haila, yanayin damuwa, ko lokacin da kuka ji rashin lafiya.
Abincin kwai na mako guda: menu na kwanaki 7
Idan kuna son ƙwai ko kuna da haƙuri a gare su, wannan hanyar ta ku ce. Abincin kwai na mako-mako akan menu ba ya ƙunshi kayayyaki masu tsada ko jita-jita waɗanda ke ɗaukar lokaci mai tsawo don shiryawa. Ana iya samun duk abubuwan da ake buƙata don jita-jita a sauƙaƙe akan ɗakunan ajiya ko yin oda akan layi.
Karatun sake dubawa game da abincin kwai na mako-mako, zaku iya lura cewa kowa yana son samun samfuran a kowane lokaci na shekara. Bugu da ƙari, yana da dacewa don ɗaukar karin kumallo, abincin rana, da abincin dare tare da ku zuwa aiki ko makaranta. Farashin samfurori don irin wannan abincin ba zai wuce 2000 rubles ba. Don abincin kwai na kwanaki 7, menu shine kamar haka:
Rana ta 1
- Abincin karin kumallo: 2 qwai mai laushi mai laushi + 5 tablespoons na kowane porridge tare da ruwa (tare da berries yiwu) + kofi.
- Abincin dare: 200 g kaza fillet + 200 g sabo ne kayan lambu salatin + shayi.
- Abincin dare: 250 g na kayan lambu casserole, cike da 1-2 qwai.
Rana ta 2
- 1 kwai mai tauri + 100 g cuku gida + ½ orange.
- 250 g stewed kabeji tare da karas + 150 g kifi.
- 2 qwai "a cikin jaka" + 1 innabi.
Rana ta 3
- Omelette na qwai 2 tare da tumatir + kofi.
- 300 g miya marar kayan lambu + 'ya'yan itace.
- 2 dafaffen ƙwai mai laushi + salatin kayan lambu sabo tare da ruwan 'ya'yan itace lemun tsami.
Rana ta 4
- 2 dafaffen ƙwai mai laushi + salatin kokwamba tare da ganye da soya miya.
- 200 g nama + 250 g stewed kayan lambu + ½ orange.
- Cokali 4 na oatmeal a cikin ruwa + 1 dafaffen kwai.
Rana ta 5
- 2 qwai + 1 orange.
- 300 g kayan lambu casserole tare da nama + 1 innabi.
- 1 tbsp. kefir + 2 qwai a kowane nau'i.
Rana ta 6
- 2 qwai + salatin Boiled karas da ganye tare da 1 tsp. Kirim mai tsami.
- 250 g kifi + 1 innabi.
- 200 g salatin kokwamba tare da soya miya + 1-2 qwai mai wuya.
Rana ta 7
- 100 g yogurt + 1 kwai + kofi.
- 300 g kayan lambu miya.
- 2 qwai + 1 innabi.
Kamar yadda kuka riga kuka fahimta, menu yana iyakance rage cin abinci cikin sharuddan carbohydrates, gabatar da su tare da kayan lambu, kuma ya ƙunshi nama mai ƙarancin kalori da kifi, da 'ya'yan itatuwa masu ƙona mai. Duk da hane-hane, cin abinci mai tsauri na kwai na mako guda ba zai hana jiki daga abubuwan da yake bukata ba. Za a sami ƙaramin kitse kawai - galibi a cikin yolks da nama.
Yadda ake sauka daga abincin kwai
Bayan samun sakamako a cikin kwanaki 7 na tsarin abinci, bai kamata ku yi nasara kan kyawawan abubuwa ba kuma ku ba kanku liyafa mai daɗi. Tun da abinci ya bambanta sosai kuma rabon ya kasance ƙanana, da wuya a sami sha'awar cin abubuwa masu daɗi da cutarwa - ciki baya buƙatar wannan. Wannan lamari ne da ba kasafai ake samun sa ba a lokacin da ya fi a saurare shi fiye da sauraren kwakwalwa. Kwakwalwa ce takan yaudare mu kuma ta gamsar da mu cewa muna bukatar mu ci abinci mai daɗi da daɗi.
Lokacin da babban abincin kwai na kwanaki 7 ya ƙare, za ku iya cin kusan komai banda kyafaffen, gishiri, abinci mai sauri da kayan zaki. Yana da kyau a bar girman hidima iri ɗaya. A cikin kwanaki 3 na farko, yi ƙoƙarin kada ku ɗora wa ciki da abinci iri-iri. Zaɓi jita-jita masu sauƙi daga samfuran 3-4.
Ba lallai ba ne a ci ƙwai. Sauya su da nama, kifi, abincin teku. Za a iya rage yawan ruwan da kuke sha zuwa lita 1. 5 idan lita 2 ya yi muku wahala. Jimlar adadin kuzari na abinci kowace rana bai kamata ya wuce 1500 kcal ba. Add fats a cikin nau'i na kayan lambu mai a cikin salatin (1 tbsp kowace rana).
Abincin kwai ya taimaka wajen rasa kilos da aka ƙi, don kada su dawo, canza zuwa abincin PP kuma ya ba jikin ku aikin jiki. Yin tafiya, tsere, motsa jiki na safe, motsa jiki, iyo, rawa sun dace. Kuna iya maimaita abincin kwai bayan watanni 2 idan har yanzu kuna buƙatar rasa nauyi.