Abincin rana na 21: menene, yadda yake aiki da samfurin menu
Wadatacce
Abincin kwana 21 wata yarjejeniya ce da dr. Rodolfo Aurélio, mai ilimin halayyar ɗan adam wanda kuma aka horar da shi a ilimin likitanci da kuma osteopathy. An ƙirƙiri wannan yarjejeniya don taimaka maka rage nauyi da ƙiba da sauri, kimanta asarar 5 zuwa 10 kilogiram a cikin kwanakin 21 na abinci.
Bugu da ƙari, wannan abincin ya yi alƙawarin yin aiki ko da ba tare da motsa jiki ba da kuma iƙirarin kawo fa'idodin kiwon lafiya kamar rage cholesterol, rage cellulite, inganta sautin tsoka da ƙarfafa ƙusoshin fata, fata da gashi.
Yadda yake aiki
A cikin kwanaki 3 na farko ya kamata ku rage yawan cin abincin da ke dauke da sinadarin carbohydrates, kamar su burodi, shinkafa, taliya da faski. A wannan matakin zaku iya cinye ƙananan ƙwayoyin carbohydrates don karin kumallo, abincin rana da kuma kafin horo, yana da mahimmanci a ba da fifiko ga abinci irin su shinkafa mai ɗanɗano, dankali mai zaki, taliya mai ruwan kasa da oats.
Kari akan haka, zaka iya cin kayan lambu da ganye a lokacin da kake so, wanda aka hada shi da man zaitun da lemo, sannan ka hada da mai mai kyau a cikin menu, kamar su man zaitun, man kwakwa, goro, goro, gyada da almon. Dole ne sunadarai su kasance masu taushi kuma su fito daga tushe kamar nono kaza, nama mai laushi, gasasshiyar kaza, kifi da kwai.
Tsakanin kwanaki 4 da 7, dole ne a cire carbohydrates gaba ɗaya, kuma ba a ba da shawarar yin kowane irin aikin motsa jiki.
Tsarin abinci na kwanaki 21
Tebur mai zuwa yana nuna misalin menu bisa ga bayani game da abincin kwana 21, wanda bai yi kama da menu da aka gabatar ba kuma aka sayar da shi ta dr. Rodolfo Aurélio.
| Abun ciye-ciye | Rana 1 | Rana ta 4 | Ranar 7 |
| Karin kumallo | 1 gasa banana da kwai da cuku da aka soya a cikin man zaitun + kofi mara dadi | omelet tare da ƙwai 2 + yanki 1 na cuku da oregano | gurasar almond + 1 soyayyen kwai + kofi mara ƙanshi |
| Abincin dare | 1 apple + 5 cashew kwaya | 1 kofin shayi mara dadi | ruwan 'ya'yan itace kore tare da kale, lemun tsami, ginger da kokwamba |
| Abincin rana abincin dare | 1 dankalin turawa + fillet 1 kifi gasashe da man zaitun + ɗanyen salad | 100-150 g na steak + salataccen salatin a cikin man zaitun da lemun tsami | 1 naman gasassun kaza na nono tare da grated cuku + salatin kore da markadadden kirji |
| Bayan abincin dare | 1 yogurt mai cikakken nama + dankalin shinkafa mai ruwan kasa 4 da man gyada | guacamole tare da karas tube | guda na kwakwa + gaɗa kwayoyi |
Hakanan yana da mahimmanci a tuna don rage yawan amfani da kayayyakin masana'antu kamar kayan ƙanshi da aka shirya, abinci mai sanyi, abinci mai sauri da naman da aka sarrafa, kamar su tsiran alade, tsiran alade da bologna. Duba misalai na girke-girke marasa amfani da kuzari don amfani dasu a cikin abincin.
Kula da abinci
Kafin fara kowane irin abinci, yana da mahimmanci a je wurin likita ko masaniyar abinci don duba lafiyar ku kuma karɓar izini da jagororin bin abincin. Bugu da kari, yana da mahimmanci a kula da lafiyar ku kuma a yi gwajin jini a kalla sau daya a shekara don gano kowane canje-canje.
Bayan kammala shirin cin abinci na kwana 21, ya zama dole a kula da lafiyayyen abinci, irin na kayan lambu, 'ya'yan itatuwa da mai mai kyau don kiyaye nauyi da lafiya.Wani misali na cin abinci kama da yarjejeniya ta 21 shine Atkins Diet, wanda aka kasu kashi 4 cikin nauyin nauyi da kiyayewa.
Sababbin Labaran
Kahon Kakakin Awaki
