Cin abinci mai kyau zai iya taimakawa wajen jin daɗin lafiya da samun nauyi mai kyau da lafiya, kuma babu wani abinci guda ɗaya wanda ya ƙunshi dukkanin sinadarai masu mahimmanci da jiki ke bukata, amma kowane nau'in abinci dole ne ya ƙunshi nau'o'in abinci daban-daban, kuma mafi mahimmancin tambaya. ya rage menene tsarin cin abinci ya dace da asarar nauyi? Za mu ci gaba da wannan daki-daki tare da mahimman shawarwari don samun sakamako mafi kyau, don haka karantawa.
Tips kafin bin shirye-shiryen rage cin abinci
Kafin mu fara bin abincin don rasa nauyi, dole ne mu san waɗannan jagororin da shawarwari don yin kowane abinci mai kyau kuma ya dace da ku.
Bin abinci mai tsanani na iya shafar lafiyar kwakwalwa
Akwai mutane da yawa da suke amfani da abinci mai tsauri don ƙona kitse mai yawa a cikin jiki da rage kiba, amma mummunan tasiri na iya faruwa akan iyawar fahimta, maida hankali, da lafiyar kwakwalwa gaba ɗaya, amma ana iya amfani da wannan abincin na ɗan lokaci. wanda ya dace da wani abu mai zuwa kamar haɗin gwiwa ko ƙungiya kuma kuna buƙatar Bi abinci mai tsanani don rasa nauyi.
Ku ci abinci daban-daban, kala-kala masu wadatar sinadirai
Lokacin bin shirye-shiryen rage cin abinci, duk abinci ya kamata ya dogara da abinci mai kyau, alal misali, tabbatar da samun 50% na kayan lambu da 'ya'yan itatuwa, 25% na dukan hatsi, da 25% na furotin. Jimlar adadin fiber ya kamata ya zama 25-30. gram kowace rana a cikin tsarin abinci.
Yi shiri kafin ku fara rage cin abinci
Kafin yin amfani da abinci, dole ne ku samar da tsari kuma ku sayi duk abubuwan da kuke buƙata, a lokaci guda, dole ne ku kawar da duk abincin da ba'a so kamar kayan zaki, wanda ba za a iya tsayayya ba.
Ku ci abinci kaɗan kafin ku bar gidan
Don samun sakamako mai kyau na abincin, kada ku je wurin biki ko taron ko fita daga gida gabaɗaya lokacin da kuke jin yunwa.Ku ci salad ko yogurt da wuri, zai iya taimaka muku kada ku ci abinci a waje da gida wanda zai iya haifar da mummunan sakamako. shafi abinci.
Ba duk kitse ba ne mara kyau
Jin kyauta don amfani da kayan kiwo mai kitse (Ni da kaina na ba da shawarar yogurt da madara mai kitse tare da yayyafa ruwan 'ya'yan itace lemun tsami), kitse marasa kyau suna da kyau da lafiya, kuma suna iya taimakawa cika ku kuma su ba da kuzari kuma, kodayake, kada ku wuce gona da iri har ma da lafiyayyen mai.
Abincin kwana uku
Koyaya, aikin rage kiba a cikin kwanaki uku na iya zama da ɗan wahala, amma ana iya bin tsarin abinci wanda ke taimakawa rage ƙarancin kiba a cikin kwanaki 3 kawai, kuma don samun wannan, dole ne ku himmatu don rage yawan amfani da carbohydrates masu sauƙi da ( unsaturated) fats, da motsa jiki kowace rana.
Kamar yadda aka ambata a sama, rasa nauyi a cikin ɗan gajeren lokaci zai iya dacewa da halartar bikin aure kuma kuna buƙatar saka tufafi don wannan taron, kuma za mu koya a cikin layi na gaba game da abinci mai kyau na kwanaki 3, wanda zai iya samun sakamako mai ban mamaki. , amma dole ne a yi riko da shi.
Ranar farko
- karin kumallo: 1/2 gyada, gasasshen hatsi gabaɗaya, cokali 2 na man gyada, da kofi ɗaya.
- Abinci: 1/2 kofin tuna, 1 toast, da kopin kofi ko koren shayi.
- اdon abincin dare: Karamin yanki na nama ko kaza, kofi na koren wake, ayaba karama da karamar tuffa.
Abin lura: Ya kamata a ci 'ya'yan itace aƙalla sa'o'i biyu bayan abincin dare.
rana ta biyu
- karin kumallo: kwai 1, gasa 1, rabin ayaba, da karamin kofi na kofi.
- Abinci: Kofin cukuwar gona, dafaffen kwai, da gasa 1.
- abincin dare: 2 kaza ko nama kofta, kofi na broccoli, rabin ayaba, da rabin kofi na vanilla ice cream.
rana ta uku
- karin kumallo: Wani yanki na cukuwar cheddar, gurasa 1, ƙaramin apple, da kopin kofi.
- اdon abinci: Dafaffen kwai ko omelette, yanki na gurasa.
- abincin dare: Kofin tuna, rabin ayaba, kofin vanilla ice cream.
Bin wannan abincin yana ba ku damar rasa nauyi mai yawa a cikin kwanaki 3, la'akari da cin 'ya'yan itace sa'o'i biyu bayan cin abinci (a matsayin abun ciye-ciye), kuma kada ku ƙara sukari a kofi ko kadan daga ciki.
Tsarin abinci na mako-mako
Akwai wasu tsarin abinci da ke taimakawa wajen rage kiba har zuwa kilo 3 a cikin mako guda, kuma na zabo muku abincin da zai ba ku damar cin abinci daban-daban kuma a lokaci guda yana taimakawa wajen ƙona kitse da sauri fiye da kowane nau'in abinci, wannan. An yi amfani da abincin da ake kira General GM Motors ga ma'aikatan General Motors a 1985, kuma Ma'aikatar Aikin Gona ta Amurka ce ta samar da wannan abincin, tare da Cibiyar Nazarin Johns Hopkins, wannan abincin yana taimakawa:
- Rage nauyi tsakanin 3-6 kg a cikin mako guda kawai.
- Detoxing jiki.
- Inganta narkewa.
- Haɓaka ikon jiki na ƙone kitse.
Anan ga abincin General Motors don rage kiba har tsawon mako guda.
Ranar farko
- karin kumallo: Kwano na berries da strawberries.
- Abun ciye-ciye: 1 pear.
- abincin rana: da Apple.
- Abun ciye-ciye: Kwano na kankana.
- abincin dare: lemu.
- Abun ciye-ciye: Kwano na yankan cantaloupe.
rana ta biyu
- karin kumallo: Karamin farantin dafaffen dankali.
- Abun ciye-ciye: Karamin tasa na karas baby.
- abincin rana: Shugaban broccoli, wasu fulawa sun yanke kuma sun yi tururi.
- Abun ciye-ciyeTumatir na ceri.
- abincin dare: 5 bishiyar asparagus tare da kwano na ruwa.
- Abun ciye-ciye: 1/3 na kokwamba daya.
rana ta uku
- karin kumallo: 1 apple.
- Abun ciye-ciye: Karamin farantin tumatir ceri.
- abincin rana: A kwano na tururi alayyafo tare da kokwamba da tumatir.
- Abun ciye-ciye: lemu.
- abincin dare: Karamin farantin Kale, strawberry da avocado.
- Abun ciye-ciye: Kwano na hadewar raspberries da strawberries.
rana ta hudu
- karin kumallo: Ayaba 2 babba daga kofin yogurt.
- abincin rana: Ayaba babba 2, madara kofi daya.
- abincin dare: Ayaba manya guda 2 tare da gilashin madara.
Rana ta biyar
- karin kumallo: hatsi 3 na tumatir (a nan muna nufin tumatir na yau da kullum, ba tumatir ceri ba).
- abincin rana: 280 grams na naman sa tare da tumatir daya.
- abincin dare: 280 grams na tilapia kifi tare da tumatir 2.
rana ta shida
- karin kumallo: 1/2 na avocado.
- abincin rana: 280 grams na gasashen nono kaza tare da bishiyar asparagus da tumatir ceri.
- abincin dare: 280 grams na tanda gasa salmon, Kale da brussels sprouts.
rana ta bakwai
- karin kumallo: Karamin farantin shinkafa launin ruwan kasa (basmati za a iya amfani da shi) tare da yanki na kankana.
- abincin rana: Ƙaramin farantin shinkafa mai launin ruwan kasa tare da broccoli da kopin ruwan 'ya'yan itace na halitta.
- abincin dare: Karamin farantin shinkafa launin ruwan kasa tare da gauraye kayan lambu.
Abin lura: Za mu lura a cikin wannan abincin cewa yana farawa da cin kayan lambu da 'ya'yan itatuwa masu yawa, sannan kuma a cinye furotin mai yawa, kuma ina ba da shawara ga masu son rage kiba cikin mako guda su yi amfani da wannan tsarin, saboda cin abinci ne mai daraja a gwada. .
An tabbatar da cin abinci mai tsanani na mako guda
Rage kiba mafarki ne na mutane da yawa, kuma suna neman tsarin cin abinci mai nasara don samun sakamako mai sauri, kuma yana yiwuwa a bi abinci na mako guda don rasa nauyi, kuma yana yiwuwa a rasa kusan 3 kg ko fiye. .
Anan ita ce hanya mafi kyau don bin abincin haɗari na mako guda.
1-Yawan cin kayan marmari da kayan marmari
Idan ana maganar bin abinci mai tsauri na tsawon kwanaki 7 don rage kiba, ana iya amfani da kayan lambu da 'ya'yan itatuwa masu yawa, yayin cin wadannan abinci zai taimaka wajen kawar da kitse mai yawa, cikar ciki da jin koshi, da kuma Mafi kyawun kayan lambu da 'ya'yan itatuwa a cikin abinci sune:
- tumatir
- broccoli
- Kale da duk kayan lambu masu ganye
- Kankana, Kankana da Kantala
- Zaɓi
- Ayaba da lemu
- Raspberries da strawberries
- Apple da peach
2- Cin abinci lafiyayye da sauki
Wani abu mai mahimmanci yayin bin tsarin abinci don rage kiba shine cin abinci mara nauyi baya ga manyan abinci, zaku iya cin goro ko oatmeal tare da yogurt ko 'ya'yan itace, ta amfani da wannan hanyar zaku iya rage kiba cikin mako guda.
3- motsa jiki na motsa jiki na cikin abinci
Motsa jiki abu ne mai mahimmanci kuma mai mahimmanci ga kowane nau'in abinci don rage kiba, motsa jiki don ƙona kitse zai iya taimakawa wajen rasa jiki a cikin kwanaki 7. Wadannan motsa jiki masu taimakawa wajen rage kiba za a iya yin su kamar:
- tsallake igiya Yi amfani da igiyar ku yi tsalle na minti 5, sannan ku huta, ku sake dawowa sau biyu a jere.
- yin iyo: Yana taimakawa ƙone fiye da adadin kuzari 500 a cikin zama ɗaya na mintuna 45.
- اdon gudu: Ɗaya daga cikin motsa jiki mafi tasiri a cikin abinci mai tsanani wanda ke taimakawa ƙona calories fiye da kowane motsa jiki.
4- Barci da kyau
Barci yana da matukar mahimmanci idan muka yi tunanin cin abinci mai cin nasara, ban da naps da hutawa na minti 30 a rana, barci mai kyau yana taimakawa wajen inganta metabolism da rasa nauyi a cikin ɗan lokaci.
Abincin don rasa nauyi 15 kg
Tafiya na asarar nauyi yana buƙatar sauye-sauye da yawa da abinci mai tsauri.Akwai abincin da zai rasa kilogiram 15. Yawancin shahararrun mutane a duniya sun bi wannan abincin.
Abincin Keto don asarar nauyi
Wannan abincin ketogenic, wanda aka sani da cin abinci na keto, ana iya amfani dashi na tsawon makonni 4 don kawar da kiba mai yawa, amma ba a ba da shawarar yin amfani da wannan abincin na dogon lokaci ba, saboda keto ya hada da cin abinci mai yawa, cin abinci. matsakaicin adadin sunadarai da ƙananan carbohydrates, kamar yadda baya ba da izini Kuna iya cin gram 4-5 na carbohydrates kowace rana ta hanyar amfani da kayan lambu masu sitaci, duk da haka, abincin keto yana da tasiri a rasa nauyi fiye da 15 kg a cikin gajeren lokaci, kuma mai zuwa shine abincin keto wanda za'a iya bi don abincin:
- karin kumallo: 3 qwai, 50 grams cuku, 6 guda na almonds ko walnuts.
- abincin rana: 200 grams na kaza, 50 grams cuku da karamin farantin salatin.
- Abincin dare: 100 grams na gasasshen kifi tare da man shanu ko man kwakwa.
- Abincin ciye-ciye bayan motsa jiki: Man Gyada.
- abincin dare: 100 grams na kifi da avocado.
- A sha akalla lita 4-5 na ruwa a rana.
Shirin rage kiba na wata daya
Kuna neman mafi kyawun abincin asarar nauyi? Abin da kawai za ku yi shi ne bin wannan tsarin abinci daidai da wata guda don rage kiba, kuma dole ne a la'akari da cewa babu wani abinci guda daya da ke samar da dukkan sinadarin caloric da sinadarai da jiki ke bukata don jin dadin lafiya; Don haka, ana ba da shawarar bin tsarin abinci mai kyau wanda ya ƙunshi yawancin sinadarai kamar furotin da mai, tare da bitamin, ma'adanai da adadin carbohydrates.
Anan akwai tsarin abinci don rage kiba, kuma jadawalin da ke gaba shine na mako guda kuma ana iya amfani da shi tsawon wata guda tare da abinci iri-iri, tare da sadaukar da kai don bin sa kamar yadda ake so.
Ranar farko
- Karfe shida na safe: gilashin ruwan kokwamba.
- 25 na safe: oatmeal porridge tare da XNUMXg na goro.
- 100:XNUMX na rana: Girki yogurt (gram XNUMX).
- XNUMX:XNUMX na yamma: gauraye salatin kayan lambu - bayan rabin sa'a ku ci wani gasasshen kaza.
- Karfe hudu na yamma: kofin 'ya'yan itace da kofi na curd.
- Karfe biyar da rabi na yamma: kofi na shayi ba tare da sukari ba, tare da ƙara madara kaɗan.
- XNUMX:XNUMX na yamma: Salatin kayan lambu gauraye.
- XNUMX na yamma: yogurt Girkanci ko kopin curd.rana ta biyu
- Karfe shida da rabi na safe, kofi daya na ruwan cucumber.
- 2 na safe: Ganyayyaki gauraye da ƙwai XNUMX.
- Karfe goma sha biyu: 100 grams na yogurt Girkanci.
- 10:1 na rana: salatin kayan lambu gauraye, bayan minti XNUMX a ci karamin kwano na lentil tare da curry da chili da gasassun launin ruwan kasa guda XNUMX.
- Karfe hudu: karamin apple da kofi na curd.
- XNUMX:XNUMX na yamma: kofi tare da madara ba tare da sukari ba (kananan kofi).
- XNUMX:XNUMX na yamma: Salatin kayan lambu gauraye.
- XNUMX:XNUMX na yamma: Kayan lambu da aka dafa tare da yanki na kifi.
rana ta uku
- Karfe shida da rabi: gilashin ruwan kokwamba.
- Karfe takwas: kofin yoghurt da guntun gasa.
- Karfe sha biyu na rana: 6 hatsi na goro.
- 10:XNUMX na rana: Salatin kayan lambu da aka gauraye, bayan minti XNUMX a ci kayan lambu da aka soya tare da gasasshen kaza.
- Karfe hudu: karamar ayaba tare da kofuna na curd.
- XNUMX:XNUMX: Kofin shayi da madara.
- XNUMX:XNUMX na yamma: Salatin kayan lambu gauraye.
- Karfe tara na yamma: rabin kofi na dafaffen kajin da barkono da shinkafa cokali 2.
rana ta hudu
- Karfe shida da rabi: gilashin ruwan kokwamba.
- Karfe takwas: Yogurt tare da goro da 'ya'yan itatuwa (kimanin rabin kofi).
- Karfe sha biyu: omelette da yanki na gurasa.
- XNUMXpm: Salatin kayan lambu da aka gauraye - sai kuma kofi na chickpeas ko wake.
- Karfe hudu: lemu da kopin curd.
- XNUMX:XNUMX: kofi tare da madara ba tare da sukari ba.
- XNUMX:XNUMX na yamma: Salatin kayan lambu gauraye.
- Karfe tara: yanki na kaza da shinkafa cokali 2 na shinkafar basmati.
Rana ta biyar
- Karfe shida da rabi: gilashin ruwan kokwamba.
- Karfe takwas: dafaffen kwai 1, gasa da kayan lambu.
- Karfe sha biyu: 100 grams na madara.
- Sa'a na biyu: Salatin kayan lambu da aka gauraye, sannan a bi shi da yanki na gasasshen nama tare da ganye da cokali 2 na shinkafa.
- Karfe hudu na rana: kofin gwanda da kofi na madarar nono.
- XNUMX:XNUMX na yamma: kofi na shayi tare da madara ba tare da sukari ba.
- Karfe takwas: Mixed kayan lambu salatin.
- Karfe tara: Yogurt tare da goro da 'ya'yan itatuwa.
rana ta shida
- Karfe shida da rabi: gilashin ruwan kokwamba.
- Karfe takwas: dafaffen kwai da kwata na akuya.
- Karfe goma sha biyu: 100 grams na yogurt.
- Awa na biyu: Salatin kayan lambu da aka gauraye, yanki na gasasshen kifi ko naman sa, da cokali 2 na shinkafa.
- Karfe hudu na rana: kofin 'ya'yan itace da kofin yoghurt.
- XNUMX:XNUMX na yamma: kofi tare da madara ba tare da sukari ba.
- XNUMX:XNUMX na yamma: gauraye kayan lambu.
- Karfe tara: kofi na dafaffen kajin da chili ko curry.
rana ta bakwai
- Karfe shida da rabi: gilashin ruwan kokwamba.
- Karfe Takwas: Miyan Lental da albasa da barkono mai zafi, da kwata kwata.
- Karfe sha biyu: 100 grams na madara.
- Sa'a na biyu: Mixed kayan lambu salatin.
- Awa na biyu: yanki na gasasshen nama da shinkafa basmati mai tururi.
- Karfe hudu na rana: karamin apple da kofi na curd.
- XNUMX:XNUMX na yamma: shayi tare da madara ba tare da sukari ba.
- XNUMX:XNUMX na yamma: salatin kayan lambu.
- Karfe tara: Yogurt na Girkanci ko yogurt na fili tare da goro da 'ya'yan itatuwa.
Bayan wannan shirin rage cin abinci, ya kamata ku bi waɗannan shawarwari don rage kiba:
- Ku ci abinci sau 5-6 a rana: Maimakon manyan abinci 3, gwada raba abinci kamar yadda aka kwatanta a sama a tsawon yini; Yin amfani da ƙananan abinci, amma fiye da abinci 5, yana hana acidity da kumburi, kuma yana taimakawa wajen cika ciki ba tare da jin yunwa ba.
- Yi abincin dare da wuri: Kodayake abincin dare a cikin shirin abinci yana da takwas da tara na yamma, Ina ba da shawarar ku ci abincin dare kafin 8 na yamma.
- Sha ruwa mai yawa: Shan gilashin ruwa 6-8 a kullum yana taimakawa wajen asarar nauyi.
- Ku ci fiber mai yawa: Mutum yana buƙatar akalla gram 15 na fiber kowace rana, saboda yana taimakawa narkewa da lafiyar zuciya, baya ga rage kiba.
Hatsi, lentil, flaxseeds, apples, da broccoli wasu daga cikin mafi ban mamaki tushen fiber.
Abincin kalori
Lokacin ƙoƙarin rasa nauyi, ya zama dole a rage adadin kuzari, ko dai ta hanyar cin abinci kaɗan ko yin ƙarin motsa jiki don ƙone su.
Mutane da yawa suna zaɓar abincin kalori wanda ya ƙunshi adadin kuzari 1500 a cikin abincin ku, amma kafin mu yi magana game da wannan abincin, dole ne mu fara cewa adadin adadin kuzari ya dogara da abubuwa da yawa kamar aikin jiki da mutum yayi, jinsi, shekaru, burin asarar nauyi. , da lafiya gabaɗaya.Ya kamata a haɗa abinci masu zuwa a cikin abincin kalori:
- اGa kayan lambu marasa sitaci: Watercress, alayyahu, broccoli, farin kabeji, namomin kaza, tumatir, da Kale.
- 'ya'yan itatuwa: Berries, apples, pears, 'ya'yan itatuwa citrus, kankana, inabi, da strawberries.
- Kayan lambu masu tauri: Dankali, Peas, dankali, kabewa, ayaba da kabewa.
- اDon kifi da abincin teku: Salmon, oysters, jatan lande, sardines, da mackerel.
- qwai: Ku ci gaba dayan kwai, domin farin ya fi yolk wadataccen abinci mai gina jiki.
- Tushen furotin shuka: Tofu, tempeh, vegan protein foda.
Kaji da nama: Kaza, turkey, naman sa, rago. - Dukan hatsi: hatsi, shinkafa launin ruwan kasa, quinoa, bulgur, da sha'ir.
- Legumes: Chickpeas, wake, lentil (kowane iri).
- lafiyayyan mai Avocado, man zaitun, kwakwar mara dadi, man avocado, man kwakwa.
- Kayayyakin kiwo: Cikakkar mai ko yoghurt mai kitse, kefir da cuku mai kitse.
- اDon tsaba da goro: Almonds, macadamia kwayoyi, kabewa tsaba, flax tsaba, sunflower tsaba, man gyada, da tahini.
- madarar kayan lambu ba tare da sukari ba: Kwakwa, almond, cashew da madarar hemp.
- kayan yaji: Turmeric, tafarnuwa, thyme, barkono cayenne, barkono baƙar fata, da Rosemary.
- sutura(sanyi salad): apple cider vinegar, lemun tsami ruwan 'ya'yan itace, tafarnuwa foda, da mustard.
- Abincin Kalori Sifili: Ruwa: kofi, koren shayi, ruwa mai kyalli.
Tabbatar cewa kuna cin abinci mai yawan fiber da kuma tushen furotin a kowane abinci.Duk abincin da aka ambata a sama ana zabar su daga kowace ƙungiya tare da haɗin furotin, fiber, marasa sitaci da kayan lambu masu sitaci (a cikin ƙananan yawa). , da fats.Bi abincin kalori kuma cinye manyan abinci 3, da abubuwan ciye-ciye 2 a kowace rana, na iya taimakawa wajen rage nauyi.
Abincin don shayarwa kowace rana kilo
Wasu mata masu shayarwa sun yi imanin cewa shayarwa tana taimakawa wajen rage kiba bayan haihuwa, kodayake shayarwa na iya ƙone calories mai yawa, amma kuma kuna buƙatar cin kusan 500 karin adadin kuzari a cikin abincin yau da kullum.
Tambayar ita ce, menene abincin da ya dace ga uwa mai shayarwa wacce za ta iya rage kiba tare da tabbatar da cewa yaron ya sami sinadarai masu mahimmanci don lafiyarsa? Za mu koyi game da hakan a cikin layi na gaba.
1-Sha ruwa kofi 8 kullum
Shan ruwa mai yawa a kowace rana shine abu mafi kyau ga uwa mai shayarwa don rage kiba. Kamar yadda ruwa ke taimakawa wajen kawar da kiba, yana daidaita zafin jiki, da kuma samar da madara mai yawa a lokacin shayarwa, baya ga haka ruwa yana taimakawa wajen cika ciki da kuma hana yawan cin abinci, wannan ita ce hanya mafi inganci ta shan ruwa ga uwa mai shayarwa ta rasa kilo kowace rana:
- Sha kofi da safe daidai bayan an tashi.
- Sha kofi 2 rabin sa'a kafin abincin rana, da kuma kafin abincin dare kuma.
- Cika kwalban ruwa ta hanyar ƙara ɗigon lemun tsami kaɗan a sha tsawon yini.
2- Cin abinci mai kyau don rage kiba yayin shayarwa
Domin bin tsarin abinci mai kyau da lafiya ga uwa mai shayarwa, dole ne a fara tabbatar da samun isasshen adadin kuzari domin ana samun ƙonawa kamar yadda aka ambata a baya a lokacin shayarwa, kuma lokacin motsa jiki da rage adadin kuzari, matsalolin kiwon lafiya suna faruwa, don haka uwar reno dole ne ta cinye adadin adadin kuzari masu dacewa.
Kuna buƙatar ƙara ƙarin adadin kuzari 300-500 a kowace rana zuwa abincin ku, yana kawo jimlar yawan abincin ku na yau da kullun zuwa tsakanin adadin kuzari 2200-2500. Wadannan su ne abinci mafi mahimmanci waɗanda dole ne a ci don rasa nauyi yayin shayarwa:
- 'Ya'yan itãcen marmari da kayan marmari irin su ayaba, lemu, berries, strawberries, alayyahu, broccoli, Kale da cucumbers.Kuma ana iya cin karas ko apple a matsayin abun ciye-ciye.
- Protein maras nauyi, kamar gasasshen kaji, naman sa maras kyau, da kifi, ana iya cin wake saboda yana da wadataccen furotin.
- Kitse mai lafiya Wajibi ne a ci abinci mai kyau yayin shayarwa da kuma cin abinci, misali, almonds, gyada, tsaba chia, tsaba na hemp, quinoa, man zaitun, avocado da man avocado.
3- Motsa jiki cikin matsakaici
Don tabbatar da asarar nauyi a lokacin shayarwa, za ku kuma buƙaci motsa jiki ban da abincin ku, sanin cewa cin abinci mai tsanani da motsa jiki mai tsanani na iya rinjayar samar da madara mai lafiya ga iyaye mata masu shayarwa. Don haka a kula da wannan.
Ana iya raba motsa jiki na bayan haihuwa zuwa kashi biyu:
- Ayyukan motsa jiki na zuciya
- Masu ɗaukar nauyi
Ya kamata a aiwatar da wannan a cikin matsakaici.
4- Ki guji cin abinci da sauri
Ko da yake bin cin abinci don rasa nauyi a lokacin shayarwa, dole ne a yi la'akari da wani abu mai mahimmanci: samar da nono; Don haka dole ne a fara mayar da hankali kan samar da madarar da ake bukata ga yaranku, sannan ku bi abinci mai kyau da lafiya don rage kiba.
Diet Sally Fouad da kaina
Idan kuna son rasa nauyi cikin lafiya da aminci, dole ne ku bi abincin Sally Fouad, wanda ya dogara da yawan cin abinci mai kyau.
- A sha ruwan dumi guda daya ana zuba digo kadan na lemun tsami da cokali guda na zuma nan da nan bayan an tashi daga barci kamar minti 30 kafin karin kumallo.
- Don karin kumallo, a rika cin dafaffen kwai tare da cuku mai kitse da kwata na bulo mai launin ruwan kasa, tare da kowane irin kayan lambu kamar kokwamba ko latas.
- Ana amfani da matsakaiciyar farantin salati mai kunshe da latas, ruwan ruwa, cucumbers, tumatir da ruwan lemun tsami, tare da ƙara da man zaitun (rabin teaspoon), da ƙaramin farantin miya na kayan lambu tare da kaza ba tare da ƙara dankali ba, tare da kwata na gasasshen. bulo ko cokali 3 na shinkafar basmati.
- Abun ciye-ciye kowane irin 'ya'yan itace.
- Don abincin dare, abincin salatin da ke kunshe da tumatir (kananan 'ya'yan itace), kokwamba, da ruwan 'ya'yan itace, tare da ƙari na cuku gida.
Abincin don shayarwa Sally Fouad
Shayar da nono zai iya taimaka maka rasa nauyi bayan ciki.
Mace mai shayarwa tana rasa fiye da adadin kuzari 300 a rana yayin shayarwa.
Akwai abinci ga iyaye mata masu shayarwa daga Sally Fouad wanda za a iya bi don rasa nauyi.
- اZa ku ci ƙarancin carbohydrates: Rage cin abincin carbohydrate na iya taimakawa cikin saurin asarar nauyi yayin shayarwa.
- Yin motsa jiki: Bayan haihuwa, mace na bukatar yin wani motsa jiki mai sauƙi don rage kiba. Don haka, Sally Fouad ta ba da shawarar cewa ku yi wasu motsa jiki masu sauƙi kamar tafiya da tsere, muddin an yi hakan cikin matsakaici.
- Kada ku guje wa kowane abinci: Wasu iyaye mata masu shayarwa suna tsallake cin abinci bisa ga imanin cewa hakan zai taimaka musu wajen rage kiba.Hakika, tsallake karin kumallo ko abincin rana yana rage karfin jikin ku, yana haifar da rasa kuzari da ƙona calories.
- Ku ci karin fiber a matsayin abun ciye-ciye: Yin amfani da apples, oat, lemu, ganyaye masu ganye, cucumbers, da dai sauransu. Wadannan abinci masu cike da fiber na iya taimakawa wajen cika ciki, don haka hanya mafi kyau ita ce a ci su tsakanin manyan abincin da ake ci a lokacin shayarwa.
Abincin don asarar nauyi ga maza
An san cewa maza sun fi mata yawan ƙwayar tsoka, saboda haka, suna rasa adadin kuzari a kowace rana, rage nauyi yakan faru da sauri fiye da mata, duk da haka, maza na iya buƙatar abinci mai kyau don rasa nauyi, ga wannan abincin.
Cin adadin furotin
Mafi kyawun abinci don asarar nauyi a cikin maza shine zaɓin da ke taimaka masa ya ji daɗi kuma ya kula da ƙwayar tsoka.
Mai da hankali kan furotin.
Duk da haka, zaɓin nau'in furotin da ya dace yana da mahimmanci, yana da mahimmanci a ci isasshen adadin amino acid, waɗanda suke don lafiyar gaba ɗaya da samar da tsoka da kariya.
Koyi yadda ake dafa abinci don asarar nauyi
Wani kwararre kan abinci mai gina jiki a birnin New York ya ce: “Yana da muhimmanci mutum ya koyi yadda ake shirya abinci don rage kiba da sauri, alal misali, ana iya shirya salatin Kaisar da kaza ko kuma a yi miya ta lentil ko kayan lambu. Ka ci abinci kuma ka kasance cikin koshin lafiya, za ka ji da sauri sosai.” Bugu da ƙari, ka guji cin abinci da aka shirya da sauri yayin cin abinci.
Ga mafi kyawun abincin rage kiba ga maza:
- Yogurt na Girka mai ƙarancin mai (ba tare da sukari ba).
- Kifi irin su salmon ko tuna suna da wadata a cikin omega-3 fatty acids, wanda kuma aka sani da mai kyau.
- Kaji da turkey (an rage mai ta hanyar cire fata).
- Ƙananan yanka na naman sa, kamar nama ko fillet.
- Cottage cuku (amma ba tare da gishiri).
- Wake (legumes), baƙar fata, kaji, wake ko saniya.
- Dukan hatsi irin su quinoa, sha'ir, shinkafa launin ruwan kasa ko buckwheat.
- Duk kayan lambu masu duhu kore, gami da Kale, alayyahu, da broccoli.
- 'Ya'yan itãcen marmari iri-iri (a guji inabi da mango ko cinye su da yawa).
- Kwayoyi iri-iri a matsayin abun ciye-ciye.
- Man gyada da busassun hatsi a matsayin abun ciye-ciye.
