Wannan tsarin abinci ne wanda aka tsara don mutanen da suke son rasa waɗannan ƙarin fam. Tsarin mulki ne wanda zaku iya haɗa ƙananan abinci, zai ba ku damar rasa nauyi tsakanin kilo 4 da 5 a cikin kwanaki 10. Dole ne ku sarrafa adadin kuzarin da kuka haɗa tunda ba zasu iya wuce 400 ba.
Idan ka kuduri aniyar aiwatar da wannan abincin a aikace, lallai ne ka kasance cikin koshin lafiya, ka sha ruwa da yawa yadda ya kamata a kowace rana, dandano abincinka da mai zaki da kuma dandana abincinka da gishiri da man zaitun kawai.
Nawa kayi asara akan abincin kalori 400?
Gaskiya ne cewa tare da irin wannan abincin, adadin kuzari ya yi ƙasa da yadda muke tsammani. Don haka idan muka bi shirin zuwa wasika za mu iya yin asarar kusan kilo 4 ko 5 kowane mako. Amma a, yana da kyau a yi abincin kalori 400 na kwanaki 8 ko 10 kawai.
Daga baya, zamu iya shigar da ƙarin adadi amma koyaushe na abincin da muke bada shawara. Ta wannan hanyar, jiki yakan jiƙa abubuwan gina jiki, sunadarai ko bitamin da yake buƙata, amma koyaushe suna sarrafa batun nauyi.
Kullum menu
- Bayanan: 1 jiko na zaɓin da kuka zaɓa da madara mai ɗanɗano da 1 cikakkiyar alkama.
- Washegari: 1 yogurt mara mai mai da 'ya'yan itatuwa.
- Abincin rana: broth ligth, 1 bauta na zabi na danyen kayan lambu da 1 na 'ya'yan itace da kuka zaba. Zaka iya shan adadin roman da kake so.
- Tsakar rana: 1 gilashin lemun tsami ko ruwan inabi.
- Abin ci: 1 jiko da aka zaba wanda aka yanka da madara mai madara da biskit na ruwa 2 ko kuma ruwan gora mai haske.
- farashin: naman alade, 50g. kaza, kifi ko nama, 50g. cuku don sallama, rabo 1 na gauraye salatin da rabo 1 na gelatin mai haske. Zaka iya shan adadin roman da kake so.
- Después don abincin dare: 1 jiko na zabi.
Mako-mako
Waɗannan nau'ikan abincin, wanda muke magana akan ƙara ƙananan adadin kuzari a jiki, ana yin su ne kawai a cikin lokaci. Abin da ya sa ke nan game da abin da ake kira abinci mai sauri. Me za mu samu da shi? rabu da aan ƙarin kilo. Amma gaskiya ne tunda tunda duk jikin ba daya bane, wani lokacin ma muna iya rasa sama da yadda muke tsammani. Tabbas, kada mu taɓa yawan cin abinci irin wannan. Yana da kyau koyaushe a yi shi na fewan kwanaki sannan a ci abinci akai-akai amma koyaushe a cikin koshin lafiya da daidaito don kiyaye nauyin mu.
Mun bar ku tare da menu na mako don ku iya amfani da abincin kalori na 400 yadda ya kamata da sauƙi:
Litinin:
- Abincin karin kumallo: handfulayan hatsi gabaɗaya tare da milimiyan 200 na madarar madara.
- Tsakar-dare: Tuffa
- Abinci: farantin mai kyau na latas da kokwamba
- Abun ciye-ciye: Jelly mai haske
- Abincin dare: Farantin dafaffiyar broccoli tare da yogurt wanda aka yankashi
Talata:
- Abincin karin kumallo: Jiko da yankakken gurasar alkama tare da karamin cokalin haske na jam
- Tsakar rana: Launin lemu
- Abincin rana: Tuwon miyar da dan din din din din din alkama duka
- Abun ciye-ciye: yogurt mai narkewa
- Abincin dare: gram 75 na kaza tare da salatin da aka gauraya
Laraba:
- Karin kumallo: Jiko ko kofi shi kaɗai tare da dunƙulen alkama da yanka biyu na nonon turkey
- Tsakar-dare: 'Ya'yan itace
- Abincin rana: Giram 95 na gasashen naman sa tare da tumatir da salatin alayyafo
- Abun ciye-ciye: kopin strawberries
- Abincin dare: Cakuda salatin, tare da ɗan cuku da jelly mai sauƙi
Alhamis:
- Karin kumallo: Gilashin madara mai madara mai hatsi
- Tsakar-dare: 'Ya'yan itace
- Abincin rana: handfulan hannu na lentil tare da chard
- Abun ciye-ciye: 'Ya'yan itace ko jelly
- Abincin dare: miyan kayan lambu mai sauƙi da yogurt mai ƙwanƙwasa
Juma'a:
- Karin kumallo: Gilashin ruwan ɗabi'a ko kofi shi kaɗai ko jiko tare da hatsi
- Tsakar rana: Aapean itacen inabi
- Abinci: Salatin tare da giram 125 na gasa ko kuma gasa.
- Abun ciye-ciye: Shafin cakulan ne na musamman
- Abincin dare: Salatin tare da alayyafo, wake da tumatir ko karas. Za ki iya yi masa ado da ɗan ruwan 'ya'yan itace da cokali na man zaitun.
Asabar
- Karin kumallo: Gilashin koren shayi mai dunƙulen gurasar alkama guda biyu
- Tsakar-dare: Kofin strawberries
- Abinci: gram 100 na turkey tare da steamed broccoli
- Abun ciye-ciye: 'Ya'yan itace
- Abincin dare: Kayan kayan lambu da yogurt
Lahadi:
- Karin kumallo: Gilashin madarar madara ko jiko da kukis marasa kyauta
- Tsakar-dare: Tuffa
- Abinci: gram 20 na shinkafar ruwan kasa tare da chard ko alayyaho
- Abun ciye-ciye: graapean itacen inabi
- Abincin dare: Arugula da salad na seleri tare da sabon cuku.
Ka tuna cewa ya kamata ka sha ruwa da yawa kuma ana bada shawarar infusions duk lokacin da kake so. Hakanan zaka iya ɗaukar broth haske na gida lokacin da kake buƙata. Salad har da kifi ko nama ana iya sanya shi da kayan yaji. A lokacin dafa abinci za a iya ƙara cokali guda na man zaitun, duka da rana tsaka da kuma lokacin cin abincin dare, wato aƙalla cokali biyu a rana. Ba shine abincin da aka ba da shawarar ga mutanen da suke kashe kuɗi mai yawa ba.
Adadin kuzari 400? Wannan shine mafi ban dariya da naji amma kuma a ganina shine mafi rashin kulawa cewa ana buga wannan nau'in lalata a yanar gizo wannan abincin datti ne kuma duk da cewa mutum na iya rasa kilo 5 a cikin sati daya wanda bana shakkar hakan Ana barin duk ruwan jikin da kuka warke cikin 'yan kwanaki, banda haka kuna lalata lamuran ku na juya shi ya zama na'urar jinkiri kuma a cikin lokaci mai tsawo ba zai yuwu ba ku rage kiba sai dai idan kuna son ganin kanku a cikin kasusuwa ba tare da wata tsoka ba. Abu mafi kyau shine sauka da kadan kadan ka kuma manta da irin wannan abincin mara kyau.
Gaskiyar ita ce ta hanyar amfani da sinadarai masu yawa na bitamin don tabbatar da yawan abincin ku na yau da kullun, duk wani abinci mai ƙayyadewa yana aiki cikin ɗan gajeren lokaci, duk abin da kuka ci (koda kuwa burger mai nauyin kalori 400 ne a rana). Koyaya, cin 'ya'yan itace da kayan marmari na da matukar amfani ga lafiyar tunda suna da abin da ake kira phytonutrients. Wannan abincin yana aiki la'akari da cewa jikin batun yana da adadin tarin kitsen da za'a samu don rufe rashi na caloric. Abu mafi wayo da za'a yi shine tabbatar da sunadarin gina jiki na kusan 1g x nauyin jiki da kari tare da motsa jiki, don kiyaye siririn nauyi. A gefe guda, sakamakon sake dawowa ba wani abu bane face cin abinci, wanda ya wuce adadin kuzari da jiki ke buƙata, sabili da haka cin abincin waɗannan halaye tare da sake karatun abinci ba zai haifar da mummunan sakamako da ake kira sakamako ba.
Yana da kyau! Na canza wasu abubuwa kuma na bishi ba tare da wucewa da adadin kuzari 400 ba, na rasa kilo 5 a cikin kwanaki 10 na farko da kuma 4 a cikin ƙarin kwanaki 10 tare da abinci iri ɗaya !! Na shirya bin shi har tsawon kwanaki 10 don kammala watan 🙂
Idan kanaso ka rasa nauyi ka ziyarci kwararren mai gina jiki.
Waɗannan abincin basu da amfani kuma suna da haɗari ga jikinku.
Ilimin abinci yana da mahimmanci don nasarar shirin cin abincinku. Ku saurare ni! nasiha ce a matsayina na kwararren likita a nan gaba.
Abune mai ban tsoro ace irin wannan littafin yana samun mutane!
Ya kamata a ba da rahoto!
Babu wani mahaluki da zai iya cin wannan abincin! Duk abin da aka rasa zai zama ruwan jiki, kuma ba zai ɗauki lokaci mai yawa don dawo da shi ba. Wannan ba kawai ba ya aiki ba, amma yana barazanar lafiyar kuma ba shi da amincewar kimiyya.
Ziyartar ƙwararren masani tare da zane zane mai daidaitaccen abinci wanda aka tsara domin ku da buƙatunku koyaushe shine mafi kyawun zaɓi.
Babu shakka kowane nau'in abincin da aka sanya akan intanet.-
Sds
Cynthia.
Tsarin abinci ne mai rikitarwa saboda baya cika wadatar abubuwan gina jiki waɗanda dole ne mu cinye yau da kullun.
Fats ALL, hassada WA WHOANDA SUKE IYA Rasa nauyi
Ee, ba su da wani abin da ya fi kyau su bayar da gudummawa, kar a yi tsokaci.
Wannan abincin an tsara shi ne kawai don mutanen da ke da BMI fiye da 80, ma'ana, suna da kusan nauyin kilos 100 zuwa 150.
Gaskiyar ita ce Ina da manyan matsaloli na cutar sanadin cuta kuma babu komai, har ma magunguna, sun taimaka min sarrafa matakan.
Tare da cin abinci kawai ba tare da alkama ko lactose da fewan fruitsa fruitsan itace, yalwar ruwa ba.
Ina fatan wannan zai taimaka min in samu.
Misali cikakke cewa rasa nauyi ba daidai bane da kasancewa cikin ƙoshin lafiya. Wannan ba shi da lafiya kuma yana da haɗari, a daina kwance akan Intanet. A matsayina na dalibin likitanci kuma mutumin da ya dade a duniyar motsa jiki, idan kana son ka rage kiba, ka ci abinci mai kyau, tare da kebabben mai na musamman (kar ka manta cewa kitse na da muhimmanci amma masu lafiya ba sa cikawa. , Sanya tushen abincinku sune 'ya'yan itace, kayan lambu da legumes, shuɗi kifi kuma, kodayake jan nama yana da ƙarin sunadarai, farin nama koyaushe yana da lafiya. Sanya ruwa a matsayin babban abin shan ku da kuma yin amfani da abubuwan sha masu ban sha'awa na kwarai Duk wannan haɗe tare da rashi na caloric da motsa jiki (ƙarfin aiki + cardio). Rashin nauyi na koshin lafiya koyaushe ci gaba ne kuma mai gamsarwa, wannan abincin da aka bayyana a nan sakamako ne kawai na "haɓaka", zai sa ku rasa nauyi ta hanyar da ba ta da lafiya a cikin 'yan kwanaki sannan komai zai kasance daidai. Bai cancanci jefa lafiyarku cikin haɗari ba.