Jingina na rasa nauyi shine rashin yunwa. Wannan dama. Jikin jiki ba zai yardar mana ba har tsawon lokaci kuma ya sa mu hargitsi a kan gaskiyar cewa abincin yana da mummunan aiki. Bayan wannan, lokaci ya yi don overeating, ko wajen fattening, da kyau, har ma da mafi matsaloli matsaloli tare da nauyi nauyi .
Zaka iya rasa nauyi ta cin abinci kullum a kowace rana, ba tare da iyakancewa daban-daban, wanda shine abincin, ko kuma abin da mafi yawan mutane ke nufi ta wannan lokaci. Don asarar nauyin nauyi kawai buƙatar ɗaukar abin da ke daidai, abinci kullum, bisa la'akari da abinci mai amfani.
Tsarin farko na yin menu don nauyin nauyi da abinci kullum - don rasa nauyi, kana buƙatar cinye ƙasa da jiki yana ciyarwa.
Tsarin na biyu na tsarin abinci na abinci mai kyau don nauyin asarar - ba a duba adadin kuzari ba, amma a kan farashin abincin sinadirai. Wato, ba a kan abin da yake mafi yawan caloric - wani "wasanni" mashaya ko wani ɓangare na kifi, amma yawancin sunadarai masu amfani, carbohydrates da fats suna nan. Yana kallon wannan doka, za ku kawar da azabtarwa kullum, yunwa.
Sunadaran
Tattaunawar abincin abincin daidai ga rashin asarar da muka fara tare da sunadaran. Da farko, kowane abinci na gari ya kamata ya ƙunshi kadan furotin, idan kana da hannu cikin wasanni, har ma da abincin ya kamata ya kasance tare da furotin.
Good sunadarai:
- nama mai-mai-mai girma;
- kaza, turkey;
- zomo;
- qwai;
- kayayyakin kiwo da ƙananan abun ciki;
- shan taba tare da mai ciki har zuwa 25%.
Wani ɓangaren sunadarai a kan farantinka (nama ko kifi) ya zama daidai da dabino "ba tare da yatsunsu ba."
Carbohydrates
Yawancin mata ba za su iya rasa nauyi ba, domin ba su san yadda za a zaba masu haɗari masu kyau ba. "Carbohydrates" sannu a hankali sun yalwata da mu na dogon lokaci, yayin da ba mu inganta sukarin a cikin jini ba, ba tare da tayin ci gaba da cin abinci ba. Carbohydrates ya kamata mu kasance a cikin menu a lokacin hutu da kuma abincin dare, don haka da yamma ba mu fuskanci yunwa ba.
Kyakkyawan carbohydrates:
- buckwheat, hatsi, shinkafa ba tare da gurbata ba, gero;
- kayayyakin daga allmeal flour;
- Gurasa daga dukan hatsi, hatsin hatsin rai;
- hatsin rai da buckwheat ba tare da yisti da sukari ba;
- Pit;
- dafa dankali.
Fats
Tare da ƙwayoyi a cikin abincinmu, duk abu mai sauƙi ne kamar yadda - yawan kuɗin shine 2 tablespoons. wani (mafi kyau zai dace!) man fetur ko kwayoyi 30 na kwayoyi.
Good fats:
- man zaitun, man zaitun;
- alkama alkama, 'ya'yan inabi.
- Almonds, tsiran nama, hazelnuts, walnuts, hazelnuts.
Fiber
Fiber na yau da kullum, ko fiber shine abin da ke sa hankalinmu yayi aiki. Zaka iya yin gwaji kuma ya daina cellulose don kawai kwanakin nan - an ba ka maƙarƙashiya.
Saboda haka, baza mu ajiye a kan fiber na abinci ba. A rana ya wajaba a cinye kayan lambu 400 g da 300 g 'ya'yan itace. A kan '' '' '' '' 'ya'yan itãcen marmari (ayaba, ɓaure, inabi) mun ce sun kamata a cinye "kowane mutum", ba ta nauyi, har zuwa 14-00.
Karyata
Haka ne, shi ma ya zo ga wannan, saboda wannan ɓangaren shine mafi kyau ga idanunmu.
Idan kana so ka rasa nauyi ba tare da abinci ba, kawai mai dadi, amma mai girma, cin abinci, kana buƙatar ka manta game da wanzuwar samfurori masu zuwa:
- Kamfanonin da aka ƙaddamar da ƙaddamar da kayan ƙanshi;
- pies, chebureks, fata;
- Sweets na dogon lokacin ajiya, da kuma irin kek da fat creams;
- kwayoyi, kwakwalwan kwamfuta, popcorn;
- abinci mai azumi - ba kawai abinci ba ne kawai, amma har yanzu da dankali, da bishiyoyi da soups da aka yi da briquettes.
Girgawa sama
Saboda haka, kimanin abincin abinci mai mahimmanci don slimming ya zama kamar wannan:
- karin kumallo - buckwheat porridge, kofi tare da madara, 1 'ya'yan itace;
- abun ciye-ciye - 2 'ya'yan itatuwa, 1 kofin kefir;
- abincin abincin dare - dankali, kifi, salatin kayan lambu da 1 tbsp. man kayan lambu;
- abun ciye-nama - karas ne tare da 'ya'yan zaituni.
- abincin dare - kaji fillet, broccoli, 1 tbsp. ruwan 'ya'yan itace orange.
Hakika, wannan menu bai dace da idanu ba. Amma zaka iya gyara halin da ake ciki - sau ɗaya a mako baka damar cin abin da kake ƙaunar, wanda, a fili, ba a cikin menu ba.