Protein-carbohydrate yana da matukar wuya, amma cin abinci mai mahimmanci, wadda aka tsara don makonni uku. Rashin nauyi ga dukan hanya zai zama kilogram 5-7. Dalilin wannan cin abinci shine canzawa da furotin da kwanakin carbohydrate. Sakamakon lalacewa mai sauƙi yana da sakamako mai dorewa. A lokacin kwanakin carbohydrate, zaka iya kiyaye karamin karuwa a nauyi, amma kada ka damu, wannan abu ne mai yarda da jikin jiki zuwa canji a cin abinci.
Yanayin samfurori na abincin sinadarai-carbohydrate ga asarar nauyi
Ranar daya:
- karin kumallo - gilashin kefir da muesli tare da adadin 'ya'yan itatuwa masu sassaka;
- abincin rana - kifaye mai kifi iri-iri, iri-iri da aka girbe (sai dai dankali da legumes);
- abincin dare - ƙananan kaya cuku da 'ya'yan itatuwa masu' ya'yan itace;
- abun ciye-ciye shi ne yogurt wanda ba a zance ba.
Rana biyu:
- karin kumallo - ƙwaiyen kaza biyu, kofi ba tare da sukari ba kuma wani ɓoyayyen cakuda iri iri;
- abincin rana - kifaye mai kifi, namomin kaza da wasu nau'o'in kayan lambu;
- abincin abincin dare - buckwheat porridge ba tare da man shanu da nama mai kaza ba;
- abun ci nama - kopin yogurt.
Ranar Uku:
- karin kumallo - gida cuku tare da cokali na kirim mai tsami, kofi ba tare da sukari;
- abincin rana - yogurt ba tare da zane ba tare da hatsi, kayan lambu mai yalwaci tare da ruwan 'ya'yan lemun tsami, wani yanki na gurasa m;
- abincin dare - sabon shredded kabeji, kifi kifi, apple puree ba tare da sukari.
Rana ta huɗu:
- karin kumallo - babban banana, kofi tare da cream da gurasa gurasa, 20 grams na m cakulan;
- abincin dare - wani farantin abincin kayan lambu, orange ko 'ya'yan tumbu;
- abincin dare - shinkafa shinkafa, naman alade, gilashin ruwan 'ya'yan itace da kayan kayan lambu.
Ranar biyar:
- karin kumallo - gilashin madara ko kefir, uku hatsin rai crumbs;
- abincin abincin dare - gurasa a kan man zaitun ko kayan lambu mai kifi, kayan lambu mai sutura;
- abincin dare - ƙananan mai mai cuku gida, yogurt.
Domin yin abubuwan da ke cikin menu ku da bambanci, da kuma sauran abinci bazai zama azabtarwa ba, za mu fahimci mafi saurin girke-girke na cin abincin gurɓin carbohydrate-protein.
'Ya'yan' ya'yan itace yogurt
Sinadaran:
- na halitta yogurt - 100 g;
- Strawberry - 50 g;
- kiwi 'ya'yan itace - 2 kwakwalwa.
- banana - 1 pc.
Shiri
Muna wanke da tsabtace 'ya'yan itace , a yanka a kananan ƙananan, idan kuna so, za ku iya ƙara teaspoon na sukari. Mun hade nau'in 'ya'yan itace, mun zuba tare da yoghurt.
Pear-apple fritters
Sinadaran:
- apple - 2 guda;
- powdered sugar - 1 tbsp. l.;
- ruwan 'ya'yan lemun tsami - 1 tsp;
- gari - 2 tbsp. l.;
- pear -2 guda;
- kwai kaza - 1 yanki;
- man zaitun - 1 tbsp. l.;
- low-mai kirim mai tsami - 1 tbsp. l.
Shiri
Pears da apples su ne nawa kuma muna tsabtace, a yanka a kananan rassan, zuba ruwan 'ya'yan lemun tsami. Na gaba, motsa da kaza kwai, spoonful na kirim mai tsami, gari da kuma sukari sukari. Mix dukkan nau'ikan da ke cikin tasa ɗaya. An yi gasa a cikin gurasa kamar minti biyu a cikin frying kwanon rufi, mailed da man zaitun. Yi aiki a kan tebur tare da syrup da kuka fi so ko jam.
Zama da nama da shinkafa da kayan yaji
Sinadaran:
- naman sa - 400 g;
- Dill, faski - biyu na twigs;
- shinkafa - gilashin 1;
- sabon kokwamba - 1 yanki;
- Soya Sauce - dandana.
Shiri
Rinse shinkafa, zuba ruwa mai sanyi, bar shi na tsawon sa'o'i kadan. Mun cire naman sa daga rami, kurkura kuma bar don dafa, cika da ruwan sanyi, lokaci-lokaci cire kumfa. Bayan tafasa, mu cire naman, yanke shi a kananan ƙananan, cika shi da ruwa kuma mu kawo shi a tafasa. Gaba, bari mu kula da ganye. Yana buƙatar wankewa, yankakken yankakken kuma ya kara wa broth. Muna dafa don awa daya. Lokaci ke nan da za a fara fara ado. Zuba ruwa, dafa shinkafa kuma dafa a kan matsanancin zafi har sai an dafa shi. Kokwamba wanke, finely shredded da gauraye da shinkafa. Cika kayan da aka shirya tare da soya miya, kara gishiri da kayan yaji don dandana.