Kammala shirin don rasa ciki a cikin mako ɗaya
Wadatacce
Wannan cikakkiyar shirin don rasa ciki a cikin sati ɗaya haɗi ne mai tasiri na rage cin abincin kalori da motsa jiki na ciki, wanda za'a iya yi a gida, kuma ana nufin masu farawa waɗanda ke son rage kiba da fara motsa jiki.
Wannan shirin don rasa nauyi da rasa ciki za'a iya maimaita shi sau 2 a jere cikin masu lafiya. Dangane da ciwon suga, hawan jini, gazawar koda ko matsalolin zuciya, yana da muhimmanci a nemi shawarar likita kafin fara duk wani takunkumin abinci ko shirin motsa jiki.
Gano irin nauyin da ya dace da ku ta hanyar shigar da bayananku:
Shirin rasa ciki a cikin sati 1 ya ƙunshi:
Litinin
Haske na rana: Sha lita 1.5 na koren shayi mara dadi. Duba dalilin da yasa koren shayi yake saurin saurin motsa jiki kuma yana taimaka maka ka rage kiba.
| Karin kumallo | Abincin rana | Abincin safe / yamma | Abincin dare |
| Gilashin 1 na yogurt na fili tare da cokali 1 na granola mai haske da apple 1 tare da bawo | 1 gasassun naman kaji da cokalin 1 na shinkafar ruwan kasa da latas da salatin tumatir, wanda aka yayyafa da cokali 1 (miyan) flaxseed. 1 lemun tsami tare da bagasse don kayan zaki | 1 gilashin abin sha na soya ko madara mai madara tare da gwanda 1/2, ba tare da sukari ba. | Farantin kayan lambu 1 da aka dafa a cikin ruwan gishiri (karas, koren wake da chayote), wanda aka malaɓa da man zaitun, tare da gwangwani na tuna guda 1 a cikin ruwa. |
Motsa jiki na ranar: Yin tafiya na mintina 30, na iya kasancewa a kan titi ko kuma kan mashin ɗin motsa jiki, sannan a yi saiti 3 na zama 20, kamar yadda aka nuna a hoto mai zuwa, yana hutawa tsakanin sakan 10 zuwa 30 tsakanin kowane saiti:
Talata
Haske na rana: Sha lita 1.5 na shayin atishoki mara dadi
| Karin kumallo | Abincin rana | Abincin safe / yamma | Abincin dare |
| Farantin kwanon faranti 1 na ayaba da ayaba 1 tare da chia | 1 gishirin gasasshen fillet tare da cokali 3 na broccoli da tafasasshen karas, wanda aka yayyafa da cokali 1 na flaxseed. 1 pear kayan zaki | 1 gilashin ruwan karas tare da lemun tsami da cokali 1 na ƙwaya ta alkama, tare da kayan ƙyallen duka biyu tare da yanki 1 na farin cuku. | 1 farantin kirim na kayan lambu, wanda aka sanya shi da gishiri, albasa da tafarnuwa da kuma danyen man zaitun na budurwa. |
Motsa jiki na ranar: Yi tafiya na mintina 40 kuma ƙara takun naka bayan mintuna 10 na farko sannan kuma fara raguwa a cikin minti 10 na ƙarshe. Na gaba, yi saiti 3 na motsa jiki mai zuwa, wanda ya ƙunshi tsayuwa a cikin matsayi na allon tsawon lokacin da za ku iya. Ga yadda ake yinshi a bidiyon:
Laraba
Haske na rana: Sha ruwan 'ya'yan itace ba na son zuciya ba 1.5 L ba
| Karin kumallo | Abincin rana | Abincin safe / yamma | Abincin dare |
| Kofi ɗaya na kofi tare da madara da gurasar burodi 1 tare da yanki farar cuku. | Cinyar kaza 1 da aka soya ko aka dafa da latas da arugula salad da cokali 1 na shinkafa, aka yayyafa da cokali 1 (miyan) flaxseed. 1 kayan zaki | Aikin haske granola tare da gilashin 1 na ruwan 'ya'yan lemun tsami mara dadi | 1 farantin salatin salad, kokwamba, tumatir, dafaffen kwai da abarba guda. |
Motsa jiki na ranar: Yi tafiya na awa 1 a cikin sauri don ƙara ƙona calorie. Bayan haka, yi aikin motsa jiki na ciki a cikin saiti 3, kamar yadda aka nuna a ƙasa, na minti 1 a kowane saiti, don ƙarfafa waɗannan tsokoki da kuma taimakawa wajen ayyana wannan yankin, ta hanyar shafa kugu:
Alhamis
Haske na rana: Sha 1.5 L na koren shayi tare da ginger mara dadi ko ɗauka shayin ginger don rasa nauyi
| Karin kumallo | Abincin rana | Abincin safe / yamma | Abincin dare |
| 1/2 bitamin avocado tare da madara mai madara ko madara oat. | Pieceanyen dafaffen kifi 1 tare da dankali da kabeji, waɗanda aka yayyafa da cokali 1 na flaxseed. 1 yanki na kankana don kayan zaki | 1 kopin strawberry gelatin gauraye da 1 kofin yogurt na fili tare da cokali 1 na flaxseed | 1 tasa na karas cream, wanda aka dandana da gishiri, albasa da tafarnuwa da kuma danyen man zaitun na budurwa. |
Motsa jiki na ranar: Yi tafiya da sauri na mintina 2 ka sake yin minti 2, sannan sake tafiya na wasu mintuna 2 haka za a yi har zuwa minti 30. Lokacin da aka gama, yi saiti 3 na zama na mintina 1 kowane saiti:
Juma'a
Haske na rana: Sha lita 1.5 na shayin fennel mara dadi
| Karin kumallo | Abincin rana | Abincin safe / yamma | Abincin dare |
| Kofin abarba 1 ko ruwan lemun zaki da gurasa iri iri tare da man shanu | Quinoa tare da tafasasshen karas da kaza 1 mara nama ko naman sa. 1 lemun tsami tare da bagasse don kayan zaki | Gilashin 1 na smoothie da aka yi da apple da yogurt na ruwa mai strawberry | 1 farantin miya kaza. |
Motsa jiki na ranar: Gudu na mintina 30, sanye da takalmin motsa jiki wanda ke jan tasirin sosai don kaucewa rauni ga gabobin, musamman idan kuna da nauyi sosai. A karshen gudu, yi wannan motsa jiki na tsawon lokacin da za ka iya, ka huta cikin daƙiƙa 30 ka tsawaita tsawon lokacin da za ka iya.
Asabar
Sha 1.5 L na ruwa tare da 'yan saukad da na lemun tsami mara dadi. Duba fa'idojin sa a Rashin nauyi da lemo
| Karin kumallo | Abincin rana | Abincin safe / yamma | Abincin dare |
| Yogurt mai ruwa tare da hatsi cikakke da karamin kwano na salatin 'ya'yan itace. | 1 farantin salatin salad tare da arugula, cuku da crouton, wanda aka dandana da ruwan tsami, aka yayyafa shi da babban cokali 1 na flaxseed. 1 yanki na kankana don kayan zaki. | Almond ko madarar ruwan madara tare da strawberries 6 da 2 cikakkiyar abin yabo. | Cream na leek, yayyafa tare da digo 1 na karin man zaitun budurwa |
Motsa jiki na ranar: Yi tafiya yana canzawa tsakanin minti 2 na gudu, tare da minti 2 na tafiya na rabin awa, kuma a cikin mintuna 5 na ƙarshe, kawai tafiya don rage zuciyarka. A ƙarshe, yi saiti 3 na zaune na mintina 1 kamar yadda aka nuna a hoton da ke ƙasa, hutawa 10 zuwa 30 sakan tsakanin kowane saiti:
Lahadi
Sha ruwan 'ya'yan itacen abarba 1.5 L tare da mint ba tare da ɗanɗano ba
| Karin kumallo | Abincin rana | Abincin safe / yamma | Abincin dare |
Gilashin 1 na ruwan 'ya'yan itace mai marmari da burodi mai yalwa tare da farin cuku. | Omelet tare da faski, tumatir da cokali 1 na sesame. 1 kwano na lychees ko apple 1 tare da bawo don kayan zaki | 1 yankakken banana tare da karamin granola mai haske. | Kwai, kanwa, tumatir, barkono da salatin cuscus. |
Motsa jiki na ranar: Gudu na mintina 30 kuma a ƙarshen yin waɗannan zaman na mintina 5:
Nasihu don rasa nauyi da rasa ciki
A wannan makon idan kun ji yunwa, gwada cin pear 1 ko apple 1 tare da bawo Mintuna 15 kafin cin abincin rana da abincin dare saboda waɗannan fruitsa fruitsan itace suna taimakawa wajen sarrafa sha'awar ku kuma suna da fewan kalori, wanda bai kamata ya tsoma baki tare da sakamakon ƙarshe ba.
Kula da damuwa game da sakamako shima wata dabara ce don haɗuwa da manufofin don haka yana iya zama da amfani a ɗauki chamomile shayi ko ruwan 'ya'yan itace mai ban sha'awa zama mafi aminci. Don bincika sakamakon ya kamata ku auna kanku a ranar farko, kafin fara shirin da washegari, da safe, da zaran kun gama wannan motsa jiki na sati 1 don rasa ciki.
Ana iya aiwatar da wannan shirin a kowane rana na watan, amma zai iya zama mafi wahalar bi yayin PMS da lokacin al'ada, kuma ba a ba shi izinin tsunkulewa tsakanin abinci. Mafi kyawun lokacin motsa jiki shine da safe, bayan karin kumallo, amma kuma zaka iya motsa jiki a ƙarshen rana, kafin cin abincin dare.
Duba bidiyo mai zuwa kuma ga wasu nasihun da zasu taimaka muku kada ku daina cin abincin:
Ya Tashi A Yau
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