Daya daga mafi kyawun sanannun miya don rasa nauyi kuma mu rasa dukkan kilo da muke son kawarwa. Kayan girke-girke ne wanda baya fita daga salo kuma mutane da yawa sunji labarinsa lokaci ɗaya ko wani.
Idan wannan ne karonku na farko, ku kula domin za mu fada maku irin wannan nau'ikan abincin da ya kunsa, menene halaye, yadda ake yin sa da kuma menene Fa'idodi.
Zai iya zama abincinku na yau da kullun, an tsara miyan mai ƙona mai don rage nauyi da sauri kuma cikin aminci, duk da haka, bai kamata a bi shi sama da kwanaki bakwai a jere ba saboda jiki na iya samun karancin abinci. wanzu hanyoyi masu sauri Kuma wannan yana ɗaya daga cikinsu, saboda ana ganin sakamakon cikin justan kwanaki kawai.
Halayen Miyan Kona
Wannan abincin an yi shi ne da sabo da na halitta, mai sauƙin samu kuma ana yin saukinsa a gida, sadaukar da ɗan lokacin mu kawai. Bugu da kari, ba wai kawai yana taimaka mana rage nauyi ba, har ma yana samar mana da wasu fa'idodin da muke nunawa a ƙasa.
- Mai amfani ga tsaftacewa kwayoyin.
- Yana da tsawon lokaci Kwanakin 7.
- Una karo abinci a lokaci guda daidaita.
- Yana da tasiri da sauri.
- Ba za mu iya yin hakan ba kawai don rasa nauyi ba har ma kamar yadda tasa.
- Ya juya a daidai da lafiya miyan.
Yadda ake shirya miyar mai mai mai da kayanta
Shirye-shiryen yana da sauƙin gaske, dole ne ku ɗauki dukkan abubuwan haɗin ku saka su a cikin tukunya. Za mu cika da ruwa don rufewa da tafasa don a simmer na mintina 45.
Anan zamu gaya muku irin abubuwan haɗin da suke sanya shi da halayen su.
- Matsakaicin Kol: ana amfani da kabeji a cikin abincin rage nauyi. Lafiyayyen abinci ne saboda yana ba mu yawan sulfur, potassium, da calcium. Abin narkewa ne kuma yana shayarwa, saboda haka ana bada shawarar a kiyaye maƙarƙashiyar lokaci-lokaci. Yana bayar da adadin kuzari 40 kawai don kowane gram 100 na samfurin.
- 6 albasa: Wannan girkin yana dauke da albasa da yawa saboda abinci ne mai karfin tsabtace jiki, yana cire gubobi daga jiki sannan kuma yana bamu phosphorus, potassium, sulfur kuma yana shayar damu. Albasar da aka dafa tana ba da adadin kuzari 20 kawai.
- 6 tumatir: Tumatir antioxidant ne da kayan lambu masu narkewa, yana rayar da jiki, yana ficewa sosai saboda yawan sinadarin phosphorus, potassium da chlorine. Tumatir yana ba mu adadin kuzari 19 kawai, yana mai da shi ɗayan mafi kyawun abinci da za mu iya amfani da shi a rage rage kiba.
- 4 stalks na seleri: Hakanan Celery yana taimaka mana tsarkake jiki, musamman saboda yana kara ayyukan koda, chlorine, sulfur, copper, calcium da sodium suna sanya shi daya daga cikin sinadaran da za'a yi la’akari dasu da wannan miyar mai mai. 100 gram na seleri yana ba mu adadin kuzari 19.
Yana da girke-girke mai sauqi qwarai, zaka iya saka duk wani abu mai dandano wanda kake so muddin bai kara kitse ba, ma'ana zamu iya saka kayan kamshi, lemo da gishiri kadan, amma zamu guji amfani dashi saboda sinadarin sodium yana sanya mu rike ruwa kuma muna neman shine lalata.
Yadda ake shan miyar kona mai
Dole ne a bi miyan mai ƙona mai ta hanyar takamaiman matakai saboda adadin da lokutan sun bambanta tare da shudewar kwanakin. Kamar yadda muka ambata, yana ɗaukar kwanaki 7 kuma wannan lokacin bai kamata a wuce shi ba.
- Kwana biyu na farko za a sha miyan mai mai ƙonawa cikin yini.a, ban da karin kumallo. Game da batun karin kumallo, ana ba da izinin a sami biskot ko gurasar alkama duka tare da wani ɓangaren sabon cuku mai laushi da kofi tare da madara mai ƙyalƙyali. Sauran rana, yawan miya da kuke so za a cinye.
- Rana ta uku, ta huɗu da ta biyar, Zamu ci miyan kuma mu gabatar da adadin gram 50 na kaza ko nono turkey, ko kuma idan ka fi son gwangwani na tuna. Wadannan sunadaran zasu gamsar damu kuma zamu iya cigaba da tsarin abincinmu. Ga kayan lambu, saka eggplant, zucchini, farin kabeji, ko alayyafo idan kun fi son bambanta dandano.
- Rana ta shida, za a kara carbohydrates, kamar shinkafa ko taliyar alkama duka da aka saka a cikin miyan.
- A rana ta bakwai, Za mu gama tare da cikakken yini mai ƙona mai, mu cinye karin kumallo ɗinmu a matsayin ranakun farko na farko.
Wannan abincin dole ne a haɗa shi da buƙatunmu, ba lallai bane muyi yunwa ko sanya lafiyarmu cikin haɗari. Saboda haka, game da yin shi da kuma son cin karin furotin ko carbohydrates, Zamu iya yin sa muddin muka cinye shi bisa larura ba wai daga yawan cuwa-cuwa ba.
El burodi cikakke a karin kumallo yana da mahimmanci ga jiki ya sami kuzariIdan muka yi watsi da carbohydrates za mu iya jin rauni kuma muna son cin wasu abubuwa.
Abincin daban ne, akwai nau'ikan iri iri na abincin mai ƙona maiKoyaya, sau da yawa dole ne mu kula da jikinmu kuma mu cinye abin da jikin yake buƙata a gare mu. Manufa ita ce a raka a wancan makon na cin abinci ɗan motsa jiki ko matsakaiciyar motsa jiki don samun damar rasa ƙarfi a waɗancan wuraren da kuke so.
Da zarar an gama cin abinci, koma ga daidaitaccen abinci, tare da abinci na yanayi, gwada tururi, guga ko gasa, kawar da kanku daga mummunan kitse don jiki baya da tasirin dawo da abin da ba'a so. Idan muka yi ƙoƙari mu gama cin abinci kuma muka sami damar rage nauyi bayan ƙoƙarinmu, ya kamata mu kiyaye kar mu koma ga dabi'un cin mu marasa kyau.
Ana iya yin wannan abincin azaman cin abinci mai haɗari ba tare da ya ɗauki tsawon mako guda ba, ma'ana, zamu iya cinye miyar mai mai mai kwana biyu a jere saboda jiki ya ƙazantu kuma ba mu da jin nauyi, saboda dangane da shari'ar, zamu iya jin nauyi na wani lokaci kuma wannan miyar zata taimaka mana jin haske.
Yi shawara da likitankako niyyar ka na son rage kiba ka kuma sa kanka a hannun kwararru domin su iya maka jagora a duk lokacin da za a rasa, yana da muhimmanci kar a yi wasa da jikin mu saboda za mu iya samun karancin abinci mai gina jiki kuma a cikin dogon lokaci, suna da matsalolin lafiya.