Saukewa rana - me yasa kake buƙatar, menene zaɓuɓɓuka, yadda za a riƙe da kyau?

Don tsabtace jikinka, wato, "sabunta tsarin," zaka iya amfani da ranar cirewa. Ya kuma tabbatar da tasiri a rasa nauyi. Akwai wasu dokoki don ƙungiyar saukewa da kuma yawan adadin zaɓuɓɓuka, don haka akwai abun da za a zaɓa daga.

Me yasa muke bukatan azumi?

Mutane da yawa sun ji game da saukewa, wanda za'a iya la'akari da irin hutawa ga jiki. Ya dogara ne akan ƙuntataccen taƙaitaccen menu, wanda ya ƙunshi ɗaya ko biyu na samfurori. Ba'a da shawarar yin amfani da shi fiye da sau ɗaya a mako. Za'a iya sanin yawancin zaɓuɓɓuka, amma mafi kyawun kwanaki kashe kada su sami adadin caloric sama da 1000 kcal. Ana bada shawara don tuntuɓi likita kafin wannan.

Saukewa kwanakin ƙara yawan ƙwayar abinci, yayin da suke inganta aikin ƙwayoyin cuta da kuma kunna matakai na rayuwa. Suna taimakawa a cikin yanayi lokacin da nauyi a lokacin da asarar nauyi ya ɓace, kuma kana buƙatar fara tsari. Wani kuma saukewa shi ne ƙarfin kodan da zai taimaka wajen kawar da ruwa mai haɗari kuma inganta aikin intestines.

Yaya za ku ciyar da rana mai azumi?

Don saukewa don kawo amfani kawai, dole ne a gudanar da shi daidai, wanda wajibi ne don la'akari da wasu shawarwari daga kwararru:

1. A lokacin da ake shirya azumi mai azumi, yana da kyau a shirya shi a gabani, kawar da kayan mai mai nauyi da abinci masu nauyi daga menu don rana ɗaya.
2. Ba lallai ba ne a lokacin ƙayyade cin abinci don shiga aikin jiki, saboda jiki zai raunana. Zai zama da amfani ga tausa, wanda zai inganta ingantaccen gyare-gyare da kuma inganta tsaftacewa.
3. Zai fi dacewa da nau'o'in azumi daban-daban, wanda zai taimaka wajen samun sakamako mafi kyau.
4. Ba'a ba da shawarar yin amfani da ƙarin laxatives da diuretics a lokacin fitarwa, in ba haka ba zai iya zama cutarwa ga lafiyar jiki.
5. Dokokin azumi yana nuna cewa kana bukatar ka sha lita lita na ruwa a rana.
6. Yana da mahimmanci barin barin saukewa sosai. Idan kun yi shirin canzawa zuwa abincin abinci mai kyau, to, wannan shi ne mafi nasara.
7. Cike jiki sau 1-2 a mako. Idan kun yi amfani da shi sau da yawa, zaku iya ƙara lafiyar ku.
8. An raba yawan adadin samfur ɗin zuwa kashi daidai, wanda aka cinye cikin yini, wanda zai taimaka wajen manta game da jin yunwa.
9. An haramta yin amfani da gishiri da kayan yaji a lokacin saukewa, kamar yadda zasu riƙe ruwa a cikin jiki, wanda zai inganta bayyanar damuwa.

Menene azumin azumi?

Akwai nau'o'i daban-daban na saukewa, alal misali, zasu iya bambanta cikin tsawon lokaci daga rana zuwa kwana uku. Kafin ka fahimci yadda za a shirya rana mai azumi, ya kamata ka fahimci dalilin da yasa za a yi amfani dasu:

1. Don rasa nauyi . An yi imanin cewa hanya mafi kyau ta magance wannan matsala ita ce abincin "ruwa" dangane da amfani da kayan abinci na kayan abinci .
2. Don tsarkake jiki . Zabi don sauke abincin da ke da arziki a cikin fiber, wanda zai tsarkake cikin hanji, cire maciji da toxins.
3. Don ƙone mai. Don haɓaka wannan tsari, an bada shawara a zabi lokutan gina jiki, alal misali, a kan cuku, kefir ko naman kaji.
4. Don riƙewar ruwa . Don fitar da tsarin urinary, ana buƙatar samfurori tare da babban abun ciki na potassium da gishiri. Kyakkyawan zaɓi shi ne shinkafa wanda ba dama.

Mene ne zaka iya ci a rana mai azumi?

Akwai yawancin zaɓuɓɓuka don dakatar da jiki, waɗanda suke rarraba bisa ga ka'idoji daban-daban. Akwai irin waɗannan nau'o'in kwanakin saukewa:

1. Carbohydrates . Wannan ya hada da cin 'ya'yan itatuwa, kayan lambu, buckwheat da shinkafa shinkafa da sauran kayan abinci. Zaɓi abincin da ke da arziki a cikin carbohydrates da fiber.
2. Fatty . Wannan rukuni ya ƙunshi madara, kirim mai tsami da kuma abincin gurasa.
3. Protein . Mafi kyawun nau'in saukewa, wanda ya ba da damar yin amfani da nama, kifi, cuku ko cizon yogurt.

Saukewa rana - mafi mahimmanci

Akwai zaɓuɓɓuka masu yawa don sauke kwanakin da ke ba da kyakkyawan sakamako kuma suna da mashahuri. Kwanaki mafi kyau na asarar hasara da kuma dawo da jiki shine wadanda aka zaba don yin shawara tare da likita, tun da ya kamata a dauki nauyin halayen kwayoyin. Bugu da ƙari, yana da muhimmanci a mayar da hankali ga dandano naka, don haka samfurin da aka zaɓa yana son, kuma za'a iya gudanar da shi na dan lokaci.

Ana sauke ranar a kan kefir

Abinda ya fi sananne, wanda zai inganta aiki na jiki, kuma yana inganta asarar nauyi. Kefir yana dauke da bitamin , acid, ma'adanai, kwayoyin, yisti da wasu abubuwa. Kwanan kyauta na Kefir ya dace da mutanen da ba su da lafiyar kayayyakin abincin. Kuna buƙatar zabi abincin da aka saki ba fiye da kwana uku da suka wuce ba kuma abun da yake ciki ba fiye da 5% ba. Yawan yau da kullum shine lita 1.5, wanda aka raba zuwa kashi biyar. Zaku iya zaɓar ranar kashewa don cuku da kuma kefir, wanda abin sha yana ƙara 3 tbsp. spoons na gida cuku.

Ana sauke ranar a kan buckwheat

Wannan mai amfani yana da amfani sosai, saboda ya hada da magungunan macro- da microelements, da bitamin. Bugu da ƙari, yana dauke da lysine, wanda yake da muhimmanci ga assimilation na alli. Yawan kwanaki daban-daban, ciki har da buckwheat, taimaka ba kawai don samun lafiya daga ciki ba, amma kuma inganta yanayin fata, gashi da kusoshi. Don cimma matsakaicin sakamako na grits ba buƙatar ka dafa, amma sata.

Ga jiki bai rasa gina jiki ba, zaka iya hada buckwheat tare da yogurt. Dole ne a dauki 0.5 kilogiram na buckwheat da lita 1 na kefir. Idan ana so, ana iya haɓaka samfurori ko cinye daban. Wannan haɗin yana da tasiri mai sauƙi a jiki, wanda zai taimaka wajen tsaftacewa mai tsabta kuma mayar da hanji. Saukewa rana za a iya gudanar da buckwheat tare da apples apples, ta amfani da fiye da uku guda.

Ana sauke ranar a kan shinkafa

Idan shinkafa ya fi kama da shinkafa, sa'annan zabi shi don saukewa. A cikin abun da ke ciki akwai bitamin daga ƙungiyar B, ma'adinai da furotin. Ciki a cikin potassium, zai taimaka wajen kawar da gishiri daga jiki. Yana da muhimmanci muyi la'akari da cewa akwai mutane tare da allergies zuwa gluten, wanda yake a shinkafa. Amfani da irin wannan lokacin nauyi-asarar asarar nauyi, yayin da suke inganta narkewa da kuma yawan kuzari . Zai fi kyau ka zabi unpolished ko shinkafa daji. Domin wata rana zaka iya ci 1 kg na hatsi, ba manta game da ruwa ba. Rince da farko na dare, sa'an nan kuma tafasa a 0.5 lita na ruwa.

Ana sauke ranar a kan 'ya'yan itace

A cikin menu na mutumin da ke kula da lafiyar, ya kamata a samu 'ya'yan itace, mai arziki tare da bitamin da kuma ma'adanai. Bugu da kari, suna dauke da fiber, wanda ke kawar da abubuwa masu cutarwa daga jiki, da inganta narkewa. A ranar azumi a kan 'ya'yan itace yana da halaye na kansa:

1. Zaɓi kawai nau'in 'ya'yan itace, adadin wanda ba zai zama fiye da 2 kg ba.
2. An haramta amfani da 'ya'yan itace mai dadi, alal misali, peaches, ayaba ko inabi, saboda suna da darajar caloric.
3. Mafi aminci da mafi amfani shi ne ranar saukewa akan apples, plums, kankana, persimmons da citrus.

Ana sauke ranar a kan kayan lambu

Bugu da ƙari, cewa a cikin kayan lambu akwai wasu bitamin da kuma ma'adanai, sun kasance masu arziki a cikin carbohydrates masu yawa, wanda ke riƙe da jin dadi. Akwai fiber a cikin kayan lambu, wanda zai taimaka wajen tsaftace hanji da rage yawan ci . Yana taimakawa wannan taimako don inganta narkewa. Akwai sau uku don saukewa, amma a kowane hali, yawan kayan lambu shine 1.5 kg.

1. Saukewa rana a kan cucumbers ko wasu kayan lambu mai kyau shine manufa don rani. Ba za ku iya zaɓar nau'in kayan lambu guda ɗaya ba, amma amfani da haɗuwa, misali, kabeji, tumatir da cucumbers. Daga cikinsu an yarda su shirya salatin, amma ba tare da wani addittu ba, alal misali, man fetur.
2. Hanya na biyu na saukewa yana kan kayan lambu. Mafi kyawun zabin ya shafi amfani da kabeji, da kuma kowane nau'in jinsuna, alal misali, farin-kai ko broccoli.
3. Don saukewa rana, kayan lambu da aka kwashe sun dace. Za a iya amfani da bishiyar asparagus, zucchini, barkono, masara da Peas don cin abinci. Ka tuna da adadin da aka yarda. Duk kayan lambu, ku zuba karamin ruwa kuma ku dafa minti 10.

Ana sauke ranar a kan ruwa

Mafi kyawun jujjuyawar saukewa, wanda kawai zai iya amfani da mutane masu lafiya da horarwa, domin a ko'ina cikin rana za ku sha ruwan ba tare da iskar gas ba. Girman kowace rana na ruwa ya bambanta daga 1.5 zuwa 4 lita. Shan shan saukewa yana nufin cinye kowane sa'a ba fiye da tabarau biyu a kananan sips ba. Kashegari da safe an kuma bada shawara a sha ruwa kuma a ƙara a cikin menu abincin gishiri wanda zai taimaka wajen kawar da toxins daga jiki. Domin abincin rana da abincin dare za i kawai abinci maras kalori.

Ana saukewa rana a lokacin daukar ciki

Yarda da mata a wuri yana bada shawarar kawai tare da izinin likita. Babban manufarsa ita ce ta sauƙaƙe aikin ƙwayoyin jiki, ta hanzarta bunkasa metabolism, cire ruwa mai yawa kuma inganta tsarin anabolic. Ana sauke ranar da za a yi ciki ga mata masu juna biyu don matsanancin nauyin nauyin nauyi , kiba, gestosis, rikice-rikice da kuma rashin haɗari a aikin ƙwayar narkewa. Saukewa mata kwana a matsayi ya bi dokoki:

1. Yana da mahimmanci kada ku bar jin yunwa, don haka ku je abinci mai tsabta, cin abinci kowane sa'o'i biyu.
2. Yi amfani da irin wannan ƙuntatawa a abinci ba shi da daraja fiye da sau daya a mako, in ba haka ba zai kawo mai kyau ba, amma cutar.
3. Lambar darajar rana ta saukewa bai zama kasa da 1500 kcal ba.
4. Zai fi dacewa don zabi saukewa akan kefir, buckwheat ko apples.