Rage nauyi ta hanyar cin shinkafar kaza

La abincin shinkafa Abun cin abinci ne wanda aka tsara musamman don duk wa ɗannan mutanen da suke buƙatar rasa nauyi waɗancan kilo na kilo da ke damunsu sosai. Tsarin mulki ne mai sauƙin aiwatarwa, ya dogara da shan shinkafa da kaza. Idan kayi sosai zai baka damar rasa kilo 2 cikin kwana 8.

Idan ka kudiri aniyar aiwatar da wannan abincin to lallai ne ka kasance cikin lafiyayyen yanayi, ka sha ruwa mai yawa a kowace rana, ka dafa dafaffiyar shinkafa da gasasshiyar kaza, ka dandana abincinka da mai zaki da kuma cin abincinka da gishiri, grated light cheese da mafi karancin man zaitun. Dole ne ku maimaita menu dalla-dalla a ƙasa kowace rana da kuka shirya shirin.

Kullum menu

• Karin kumallo: kofin shayi 1, ƙaramar yogurt 1, ƙaramar tebur mai sau 1 da kuma 'ya'yan itacen citrus 1.
• Abincin rana: shinkafa tare da kaza da kofi ɗaya na bolus ko koren shayi. Kuna iya cin adadin shinkafa da kajin da kuke so.
• Abun ciye-ciye: Kofi 1 na kofi tare da madara, garin alkama duka 2 da 'ya'yan itacen citrus 2.
• Abincin dare: kofi 1 na miyan kayan lambu, kwano 1 na shinkafar kaza da kofi 1 na fari ko ja shayi.
• Kafin ka kwanta: 1 apple ko pear 1.

A ƙasa zaku sami menu na kwanaki 3 don abincin shinkafa da kaza.

Me yasa abincin shinkafa kaza shine zabi mai kyau?

Shinkafa tare da abincin kaji shine mai kyau madadin don ban kwana da ƙarin kilo. Yana da aikin tsarkakewa, wanda zai sa mu ji ƙananan kumburi. A gefe guda, idan muka zaɓi shinkafar launin ruwan kasa, muna fuskantar abinci tare da bitamin da kuma ma'adanai. Yayinda a gefe guda, kaza shine tushen furotin amma tsoho kuma yana da bitamin na rukunin B da A.

Saboda haka, idan muka hada shinkafar da kajin za mu shiga duka biyun carbohydrates kamar su sunadarai, bitamin, da kuma ma'adanai zama dole. Kyakkyawan haɗuwa don la'akari. Amma a, kamar yadda yawanci yakan faru da irin wannan abincin, yana da kyau koyaushe kada a tsawaita su lokaci mai tsawo kuma a haɗa su da kayan lambu mara kyau.

Amfanin

Gina Jiki: Ba tare da wata shakka ba, shinkafa na ɗaya daga cikin manyan abinci ga 'yan wasa. Yana daya daga cikin mahimman mahimmanci don samun tsoka kuma wannan shine dalilin da ya sa yawancin masu ginin jiki suka faɗi akan sa. A matsayin babban gaskiyar, yana da magnesium kuma yana ɗaya daga cikin mahimman ma'adanai ga yan wasa. Godiya ga wannan abincin, zaka iya cika ɗakunan glycogen na tsoka da sauri.

• girma: Duk kaza da shinkafa sune mafi kyawun haɗuwa don sami girma. Godiya ga alamar glycemic na shinkafa, yana da mahimmanci kafin horo. Shinkafa dafaffe zata samar da fiber 3% da furotin 7%.
• Bayyana: Idan yayi amfani da shi don samun ƙarfi da tsoka, shinkafa tare da abincin kaji shima cikakke ne don ma'ana. Da sunadarai Sun sake kasancewa babban tushen tushen abinci irin wannan. Amma gaskiya ne cewa a cikin wannan lokaci dole ne ku haɗa abincin tare da kyakkyawan tsarin da aka tsara don ayyanawa.
• Abincin Bland: Lokacin da muke magana akan abinci mai laushi, zamuyi shi ne akan jerin abinci mai sauƙi don narkewa. Tunda a mafi yawan lokuta, muna cinye su ne lokacin da muke da wasu irin matsalar narkewar abinci. Ta wannan hanyar, yana da kyau a ci dafafaffiyar shinkafa tare da kaza har tsawon kwanaki biyu ko uku, sannan a hankali a gabatar da karin abinci.

Adadin yau da kullun don yin abincin

Gaskiyar ita ce, yawan kuɗi na iya bambanta koyaushe kan tsarin abinci irin wannan. Fiye da komai saboda koyaushe zai dogara ne akan aikin motsa jiki da muke da shi. Don kaucewa koyaushe ciye-ciye tsakanin abinci, za mu iya ƙara ɗan shinkafa kaɗan, tunda kamar yadda muka sani yana ƙoshi. Akwai mutanen da suke da gram 40 na shinkafa da gram 100 na kaza za su sami abin da ya isa ya ƙara wa kowane babban abinci. Amma kamar yadda muke faɗa, zaku iya ƙara yawan shinkafar kaɗan.

Za a iya amfani da shinkafar ruwan kasa?

Gaskiyar ita ce, kuma yana da kyau sosai. Tun da launin ruwan kasa shinkafa yana tallafawa asarar nauyi kuma babbar hanyar fiber ce. Amma ba kawai wannan ba, har ma yana da antioxidants, yana da wadataccen ma'adinai kuma yana ba mu ƙarfin da ya dace don fuskantar cin abincin shinkafa tare da kaza irin wannan.

Shinkafa da menu kaza

Lunes

• Karin kumallo: Shinkafa an dafashi cikin ruwa an buge ta da fresha fruitsan itace guda biyu
• Tsakar rana: yogurt na halitta
• Abincin rana: Ruwan shinkafa tare da salati da gasashen naman kaza
• Abun ciye-ciye: Gelatin
• Abincin dare: Miyar shinkafa da kayan lambu da kaza

Martes

• Abincin karin kumallo: Shayi ne, dunƙulen alkama da yogurt
• Tsakar-dare: 'Ya'yan itacen citrus guda biyu
• Abinci: Shinkafa da kaza da kuma kayan lambu da aka dafa
• Abun ciye-ciye: Halitta yogurt
• Abincin dare: Miyan kayan lambu da shinkafar kaza

Laraba

• Karin kumallo: Kofi shi kaɗai ko tare da madara mai ƙyalƙyali, yogurt na ɗari da gram 30 na dukan burodin alkama
• Tsakar-dare: 'Ya'yan itacen marmari biyu
• Abincin rana: Salatin tare da man zaitun, dafaffen shinkafa da madarar gari tare da yankakken ƙirjin kaza
• Abun ciye-ciye: Halitta yogurt
• Abincin dare: Miyan kayan lambu da shinkafar kaza

Kuna iya maimaita kwanakin nan har sai mako ya cika. Idan tsakanin awowi kuna ɗan jin yunwa, zai fi kyau ku zaɓi kayan lambu ko 'ya'yan itatuwa. Ka tuna cewa ya kamata ka sha ruwa da yawa kuma zaka iya yinshi azaman jiko. Idan kanaso yaji kayan girkin ka, to saika zabi kayan kamshi a matsayin babban kari.

Yadda ake farfesun kaji

Idan za ku dafa shinkafar ruwan kasa, to ana ba da shawarar barin ta jiƙa 'yan mintoci kaɗan kafin. Sannan zamu dafa shi mu sanya kofi shinkafa na ruwa uku. A gefe guda kuma, nono kaza shine nama mai shawarar irin wannan nau'ikan girke-girke inda muke son rasa nauyi. Cikakke don biye da dafaffun dafaffun shinkafa, wanda zamu sami karin dandano dashi. Zamu iya dandana shi da kayan ƙanshi ko ganyayyaki mai ƙanshi.