Abinci ya rasa har zuwa 5 kilogiram a cikin sati 2

Wadatacce

• Abin da za ku iya ci
• Abincin da Zai Guji
• Tsarin asarar nauyi a cikin makonni 2
• Sauran nasihu don rasa nauyi
• Diuretic teas don rage girman ciki
• Gwada ilimin ku game da lafiyayyen abinci
• Gwada ilimin ku!

Don rage nauyi a cikin makonni 2 ya zama dole a sami lafiyayye da daidaitaccen abinci, yana da mahimmanci a haɗa da 'ya'yan itace, kayan lambu da abinci gabaɗaya mai wadataccen zare, ban da shawarar da aka bayar don kauce wa cin abincin da aka sarrafa, soyayyen abinci, abinci mai sanyi kamar su pizza da lasagna, tsiran alade, abinci mai sauri, da sauransu.

A cikin makonni 2 yana yiwuwa a rasa tsakanin kilo 1 zuwa kilogiram 5, duk da haka, wannan asarar nauyi na iya bambanta gwargwadon yadda mutum ke motsa jiki, gaskiyar cewa ana cin abinci yadda ya kamata da kuma ayyukan motsa jiki akai-akai.

Don cimma burin, ana nuna cewa mutum yana yin ayyukan motsa jiki musamman, kamar gudu, iyo ko kuma tafiya, misali, yayin da suke taimakawa jiki yin amfani da ƙarin kuzari da ƙona kitse mai tarin yawa. Duba jerin mafi kyawun motsa jiki na rage nauyi.

Abin da za ku iya ci

Don rage nauyi a cikin makonni 2, abincin da aka ba da izini 'ya'yan itace ne da kayan marmari, tun da suna da wadataccen fiber, suna ba da tabbacin jin ƙoshin lafiya da haɓaka hanyar hanji. Abinci kamar:

• Oat;
• Quinoa;
• Shinkafa;
• Gurasar hatsi;
• Qwai;
• Wake;
• Granola maras sukari;
• Dankali;
• Flax, sunflower, kabewa da tsaba iri;
• Bishiyoyi da suka bushe kamar su goro, almond, gyada da kuma goro;
• Madara mara kyau da kwatankwacin, kamar su farin cuku.

Sauran abinci da zasu iya saurin saurin motsa jiki kuma ta haka ne ke taimakawa ragin nauyi sune nau'ikan abinci masu zafi, kamar cinnamon, ginger, red pepper, kofi, koren shayi da apple cider vinegar, wanda kuma za'a iya sanya shi cikin abincin. Learnara koyo game da abinci mai zafi.

Abincin da Zai Guji

Abincin da ya kamata a guji shine wadatattun gishiri, sukari, farin garin alkama da mai, kamar:

• Sugar: sukari, kayan zaki, kayan zaki, waina, cakulan;
• Gishiri: gishiri, waken soya, miya na Worcestershire, cubes na nama da kayan marmari na kayan lambu, nama mai laushi, miyar taushe;
• Farin alkama burodi, waina, pies, farin miya, kayan ciye-ciye;
• Kitse: soyayyen abinci, jan nama, naman alade, alade, tsiran alade, salami, jan nama mai dauke da mai, madara mai madara da cuku mai tsami kamar su cheddar da gefen kwano.
• Masana'antu kayayyakin cukwi cike, dafaffen kayan ciye-ciye, daskararren abinci, pizza, lasagna, kayan shaye-shaye da ruwan lemon kwalba.

Don maye gurbin gishiri a cikin shirya abinci, zaka iya amfani da ganye na ɗabi'a da kayan ƙamshi irin su albasa, tafarnuwa, rosemary, faski, thyme, basil da oregano, saboda suna sanya abincin ya zama mai ɗanɗano kuma baya haifar da riƙe ruwa a jiki.

Tsarin asarar nauyi a cikin makonni 2

Tebur mai zuwa yana nuna misalin menu na kwanaki 3 don rasa har zuwa kilogiram 5 cikin makonni biyu. Bayan waɗannan kwanaki uku mutum na iya haɗa nasu menu la'akari da nasihun da aka nuna a baya:

Abun ciye-ciye	Rana 1	Rana ta 2	Rana ta 3
Karin kumallo	Gilashin madara mai madara + yanki guda 1 na gurasar hatsi duka tare da farar farin cuku + yanki 1 na nono turkey	1 yogurt mara mai mai + 1/4 oat kofin hatsi + 1 tablespoon chia tsaba + 1/2 yankakken banana	Kofi tare da madara mai laushi da madara mara laushi + 1 oat pancake + 1 yanki na farin cuku
Abincin dare	Gwanda 1 na hatsi cokali 1 na hatsi	Gilashin 1 na koren ruwan detox	1 kankana na kankana + raka'a 10 na gyada
Abincin rana abincin dare	1 gishiri mai soya + cokali 3 na shinkafar ruwan kasa + cokali 2 na wake + salatin broccoli tare da karas + cokali 1 na man zaitun	Filletin kaza guda 1 tare da miya mai tumatir + cokali 3 na taliyar alade + salad tare da cokali 1 na gyada + cokali 1 na man zaitun	1 turkey nono fillet + 4 na quinoa + 1 kofin dafaffun kayan lambu + cokali 1 na man zaitun
Bayan abincin dare	1 apple + 2 ricotta maku yabo	Ruwan gwanda tare da cokali 1 na flaxseed	1 yogurt mara mai mai + kwayoyi 6

Adadin da aka saka a cikin menu ya bambanta gwargwadon shekaru, jima'i, motsa jiki da kuma kasancewar ko babu wata cuta, saboda haka yana da muhimmanci a je wurin mai gina jiki don gudanar da cikakken bincike da lissafin tsarin abinci mai gina jiki gwargwadon bukatun haƙuri. mutane.

Duba bidiyon da ke ƙasa don ƙarin nasihu don bushe ciki da ayyana ciki:

Sauran nasihu don rasa nauyi

Wasu sauran nasihu waɗanda ke da mahimmanci a bi yayin kafa tsarin abinci mai gina jiki na yau sune:

• Ku ci abinci 5 zuwa 6 a rana: manyan abinci guda 3 da 2 zuwa 3, an bada shawarar cin kowane awa 3;
• Amfani da 'ya'yan itacen 3 zuwa 4 a rana, yana bada fifiko ga' ya'yan itacen tare da bawo da bagasse;
• Rabin abinci ya kamata ya kasance tare da kayan lambu, duka na rana da abincin dare, kuma yana da mahimmanci a ci aƙalla sau 2 a rana;
• Ana ba da shawarar zaɓar tushen tushe guda ɗaya na carbohydrates, guje wa sanya fiye da tushe guda ɗaya akan farantin;
• Zabi tsakanin wake, masara, wake, wake, waken soya da kuma kayan lambu a matsayin tushen furotin na kayan lambu kuma sanya cokali 2 kacal akan farantin;
• Cire dukkan kitse daga nama kafin a cinye shi, har da fatar kifi, kaza da turkey, ban da rage jan jan nama sau 2 a mako.

Zai yiwu a haɗa ruwan detox a ɗayan kayan ciye-ciye, wanda ya fi dacewa a shirya shi da kayan lambu, tunda suna da wadataccen fiber. Duba wasu girke-girke na ruwan detox don rasa nauyi.

Diuretic teas don rage girman ciki

Baya ga abinci, ya kamata ku saka hannun jari a cikin shayin shayi na diuretic wanda ke ƙara haɓaka, kamar koren shayi, shayi na matcha, shayi hibiscus (filawar jamaica) da shayi na ginger tare da abarba. Don samun tasirin da ake so, ya kamata ku sha kofuna sha uku zuwa 4 a rana, ba tare da ƙara sukari ba.

Har ila yau yana da mahimmanci a sha aƙalla ruwan L 1.5 na ruwa a rana, zai fi dacewa shayin shayarwa ko ruwa, don magance riƙe ruwa da inganta aikin hanji.

Gwada ilimin ku game da lafiyayyen abinci

Thisauki wannan tambayoyin cikin sauri don sanin matakin iliminku akan yadda ake cin abinci mai ƙarancin nauyi:

• 1
• 2
• 3
• 4
• 5
• 6
• 7

Gwada ilimin ku!

Fara gwajin Yana da mahimmanci a sha tsakanin lita 1.5 zuwa 2 na ruwa a rana. Amma lokacin da ba kwa son shan ruwa mai sauƙi, mafi kyawun zaɓi shine:

• Sha ruwan 'ya'yan itace amma ba tare da ƙara sukari ba.
• Sha shayi, ruwa mai ɗanɗano ko ruwan ƙyalƙyali.
• Lightauki haske ko sodas na abinci kuma ku sha giya marar giya.

Abincina na da lafiya saboda:

• Ina cin abinci sau ɗaya ko biyu ne kawai a rana da ƙarfi, don kashe yunwa kuma ba lallai ne in ci wani abu ba har tsawon ranar.
• Ina cin abinci tare da ƙarami kuma ina cin abinci ɗan abinci kaɗan kamar sabbin 'ya'yan itatuwa da kayan marmari. Bugu da kari, Ina shan ruwa da yawa.
• Kamar dai lokacin da nake tsananin yunwa kuma ina shan komai yayin cin abincin.

Don samun duk mahimman abubuwan gina jiki ga jiki, zai fi kyau:

• Ku ci 'ya'yan itace da yawa, ko da iri daya ne.
• Kauce wa cin soyayyen abinci ko wainar fasasshen abinci sai kawai ka ci abin da nake so, game da ɗanɗano.
• Ku ci komai kaɗan kuma ku gwada sabbin abinci, kayan ƙanshi ko shirye-shirye.

Cakulan shine:

• Wani mummunan abinci wanda dole ne in guji don kar in sami ƙiba kuma hakan bai dace da ƙoshin lafiya ba.
• Kyakkyawan zaɓi na zaƙi lokacin da yake da fiye da kashi 70% na koko, kuma yana iya taimaka muku mara nauyi da rage sha'awar cin zaƙi gaba ɗaya.
• Abincin da, saboda yana da nau'ikan iri iri (fari, madara ko baƙi ...) yana bani damar yin abinci iri-iri.

Don rasa nauyi cin lafiya dole ne koyaushe:

• Yi yunwa ka ci abinci mara dadi.
• Ku ci karin ɗanyen abinci da shirye-shirye masu sauƙi, kamar su gasasshe ko dafa shi, ba tare da miya mai ƙoshi ba da guje wa abinci mai yawa a kowane abinci.
• Shan magani don rage yawan ci na ko kuma kara yawan kuzari na, don kiyaye ni kuzari.

Don yin kyakkyawar ilimin abinci da rage nauyi:

• Kada na taɓa cin fruitsa fruitsan caloric masu matukar kuzari koda suna da lafiya.
• Ya kamata in ci 'ya'yan itatuwa iri-iri koda suna da kalori sosai, amma a wannan yanayin, ya kamata in ci ƙasa.
• Kalori shine mafi mahimmin mahimmanci yayin zabar 'ya'yan itacen da zan ci.

Sake karatun abinci shine:

• Nau'in abincin da ake yi na ɗan lokaci, kawai don isa ga nauyin da ake so.
• Wani abu da ya dace kawai ga mutanen da suke da kiba.
• Salon cin abinci wanda ba kawai yana taimaka muku zuwa nauyin da ya dace ba amma yana inganta lafiyar ku gaba ɗaya.

Na Gaba Gaba