Nauyin asarar nauyi

Wadatacce

• Healthy Weight Loss Menu
• Ruwan dare don yin abinci mai sauƙi
• 1. Ruwan Apple da Ruwan Kabeji
• 2. Abarba da ruwan 'ya'yan mint
• 3. Ruwan Strawberry da ruwan kwakwa
• Teas wanda ke taimakawa bushewa da saurin saurin metabolism
• 1. Koren shayi tare da ginger
• 2. Shayin Hibiscus
• 3. Bushewar shayin ciki

Kyakkyawan menu mai asara ya kamata ya ƙunshi fewan calorie kaɗan, kasancewar yawanci ya dogara ne akan abinci mai ƙaran sukari da mai mai mai yawa, kamar yadda lamarin yake game da fruitsa fruitsan itace, kayan marmari, juices, soups and tea.

Bugu da kari, menu na rage nauyi ya kamata ya hada da abinci gaba daya kuma mai dauke da zare, kamar su oat bran da shinkafar ruwan kasa, saboda zaren yana taimakawa rage rage ci da saukaka nauyi, da kuma abinci mai zafi irin su kirfa da koren shayi, kamar suna haɓaka metabolism da sauƙaƙa ƙona mai. Ara koyo game da irin wannan abinci a: Menene abinci na thermogenic.

A cikin lafiyayyen abinci na yau da kullun don rasa nauyi, an sarrafa kuma sarrafa kayan abinci na ƙwararru irin su shirye-shiryen cin abinci kamar su lasagna mai sanyi, ice cream, kek ko ma kuki tare da ko ba cika.

Healthy Weight Loss Menu

Wannan menu misali ɗaya ne kawai na abin da zaku iya ci a cikin kwanaki 3 na rage rage nauyi.

Wannan menu don asarar nauyi mai sauri ya kamata a haɓaka tare da aikin motsa jiki. Koyaya, don rasa nauyi cikin nasara ba tare da cutar da lafiyarku ba, yana da mahimmanci a tuntuɓi masanin abinci mai gina jiki don taimakawa daidaita menu zuwa buƙatun mutum.

Ruwan dare don yin abinci mai sauƙi

Ruwan 'ya'yan itace na iya zama manyan ƙawaye a cikin asarar nauyi, saboda suna kawo caloriesan adadin kuzari kuma suna da wadataccen fiber da abubuwan gina jiki, ƙara ƙoshin lafiya. Duba ƙasa juices 3 don haɗawa a cikin menu asarar nauyi:

1. Ruwan Apple da Ruwan Kabeji

Sinadaran:

• 1 apple da bawo
• 1 ganyen kale
• 1 yanki na ginger
• Ruwan lemo na lemon 2
• 1 gilashin ruwa

Yanayin shiri:

Beat da kayan hadin a cikin abun motsa jiki har sai kabejin ya dahu sosai. Sha ba tare da damuwa ba. Kuna iya ƙara kankara da ɗan zaki mai ƙanshi, irin su Stevia ko xylitol, idan ya cancanta.

2. Abarba da ruwan 'ya'yan mint

Tare da pam da flaxseed, wannan ruwan 'ya'yan itace ya dace don taimakawa hanji yayi aiki da kuma fadada.

Sinadaran:

• 1 datsa
• Abarba guda 2
• Ganyen mint 5
• 1 tablespoon na flaxseed
• 1 gilashin ruwan kankara

Yanayin shiri:

Cire kwayar plum ɗin kuma ku haɗa dukkan abubuwan haɗin a cikin mahaɗin. Sha sanyi kuma ba tare da damuwa ba.

3. Ruwan Strawberry da ruwan kwakwa

Wannan ruwan 'ya'yan itace yana da sauki sosai kuma yana wartsakarwa, yana taimakawa wajen shayarwa da kuma daidaita furen ciki.

Sinadaran:

• 7 strawberries
• 250 ml na ruwan kwakwa
• 1 karamin ginger
• Cokali 1 na flaxseed ko chia

Yanayin shiri:

Duka dukkan abubuwanda ke cikin blender. Sha sanyi kuma ba tare da damuwa ba.

Teas wanda ke taimakawa bushewa da saurin saurin metabolism

Shayi, ban da rashin ƙunshe da adadin kuzari, yana kuma taimakawa yaƙar riƙewar ruwa da saurin saurin metabolism. Ga yadda ake hada ruwan shayi mafi kyau guda 3 don rasa nauyi:

1. Koren shayi tare da ginger

Sinadaran:

• Cokali 2 ko jakar shayi kore
• 1 kofin ruwan zãfi
• 1 ginger

Yanayin shiri:

Ku kawo ruwa a tafasa tare da ginger. Idan ya tafasa sai ki kashe wutan ki zuba koren ganyen shayi. Rufe kuma bari ya tsaya na minti 5. Iri kuma sha zafi ko sanyi, ba tare da zaki ba.

2. Shayin Hibiscus

Sinadaran:

• Cokali 2 na busasshiyar hibiscus ko kuma buhunan shayi biyu na hibiscus
• 1/2 lita na ruwa

Yanayin shiri:

Atara ruwan kuma idan ya tafasa, sai a kashe wutar sannan a saka hibiscus, a bar shi ya tsaya na mintina 5-10. Zaki iya sha shi da zafi ko sanyi ko kuma zuba digon lemun tsami dan dandano.

3. Bushewar shayin ciki

Sinadaran:

• Kwasfa na orange 1;
• 1 tablespoon na gorse;
• 1 tablespoon na ginger;
• 1 lita na ruwa

Yanayin shiri:

Zaba ruwan tare da bawon lemun da ginger, a barshi ya dahu kamar minti 3. Kashe wutar kuma ƙara gishirin, rufe kwanon ruɓin kuma bar shi ya huta na mintina 5. Iri da sha.

Don tsabtace jiki kuma fara cin abinci, kalli bidiyon da ke ƙasa kuma gano mafi kyawun abubuwan haɗi don yin miyar miya.

Duba kuma kulawar 5S don rage kiba da ƙarewa tare da tasirin kide kide, wanda ya haɗu da abinci da mafi kyawun jiyya mai kyau don hanzarta asarar nauyi ba tare da cutar da lafiya ba, wanda masanin kimiyyar lissafi Marcelle pinheiro ya shirya.