Abincin kwai hanya ce mai sauƙi don nemo yadda za a rasa ƴan kilos ta amfani da wannan abincin ta wata hanya ta musamman. Koyi duk cikakkun bayanai ta hanyar karanta wannan labarin.
Abincin kwai
A yau za mu yi bayanin duk fa’idojin da abincin kwai ke kawowa, musamman idan aka tafasa shi. Wannan abincin yana ba ku damar rage yawan nauyin jiki mai kyau a cikin lokacin da bai wuce kwanaki 14 ba.
Zaɓin a matsayin abinci yana taimakawa ba kawai mutane su rasa nauyi ba har ma don ƙarin sani game da fa'idodin wannan abinci mai ban sha'awa, wanda ke haifar da haɓakar ingancin rayuwa, a matsayin wani abu a cikin haɓakar rayuwa.
Yi amfani da duk abin da za mu nuna don ku sami mafi kyawun sa. Kula da kwanciyar hankali kuma bisa ga alamun, yi ƙoƙarin kada ku fita daga cikin jadawalin domin sakamakon ya kasance kamar yadda ake tsammani. abinci mai hana tsufa don zama lafiya da kyau.
Me yasa?
Kwai abinci ne na halitta wanda ya ƙunshi adadi mai yawa na furotin kuma adadin kuzarinsa kaɗan ne. Wannan yana taimakawa sosai don rage damuwa da sha'awar abinci, har ma fiye da haka idan an haɗa shi da yawan shan ruwa na dindindin.
Kwai ya ƙunshi abubuwa masu yawa na makamashi kamar Vitamin D, bitamin B12, phosphorus, iron, zinc daga cikin mahimman kaddarorin. Hakanan a cikin hanyar haɗin yanar gizon za ku iya karanta labarin da ke da alaƙa da wannan batu hypoallergenic abinci
Wannan abincin yana da kyau kuma ana amfani da shi ga mutanen da ke son rage kiba da sauri ba tare da bukatar fatar jiki ba, tun da wani bangaren da ke dauke da kwai shine collagen. Wannan yana taimakawa wajen sake haɓaka kaso mai mahimmanci na nama na ƙafa.
Haka nan, lokacin yin abincin kwai, za ku sami hanyar da za ku ci wannan abincin ta hanyoyi daban-daban ba tare da kin amincewa da shi ba. Haɗuwa daban-daban suna taimakawa inganta dandano kuma su kasance masu jurewa bayan 'yan kwanaki na amfani.
nau'ikan abincin kwai
A cikin wannan labarin za mu nuna muku nau'ikan abincin kwai daban-daban, musamman shirya kwan a dafaffe. Akwai hanyoyi da yawa don cinye kwai lokacin da ba ku da niyyar yin kowane abinci. A wannan yanayin, don samun sakamako mai kyau, yana da mahimmanci a la'akari da cewa dole ne a dafa kwai.
Ana ba da shawarar yin amfani da shi ta wannan hanyar, saboda yawancin masana abinci mai gina jiki sun bayyana cewa tafasa kwai tare da harsashi yana ƙoƙarin rasa wasu kaddarorin. Akasin haka, idan an yi ta wata hanya kamar yadda muka sani, soyayyen, ƙwanƙwasa ko a cikin omelet, abubuwan gina jiki sun ɓace yayin shirye-shiryen.
Dole ne a tsara abincin kwai bisa ga bukatun mutum. Za mu iya godiya da yadda kowa ke kula da salon rayuwa daban-daban, don haka yana da mahimmanci a gare mu mu daidaita shi da yanayi da lokacin kowane mutum.
Duk da haka, wannan abincin yana da lalacewa; wato idan ba a so a yi ta tsawon kwanaki 15, to za a iya rage ta zuwa kwanaki 7, ba shakka a kiyaye tarbiyya ba tare da wuce gona da iri ba. Ka tuna kuma cewa wadanda suka daure su ne wadanda suka samu nasara.
tsarin abinci na yau da kullun
Za mu bayyana kowace rana yadda za ku iya yin shi a cikin kwanaki 7 na farko. A mako mai zuwa tsarin cin abinci ya sake farawa. Wannan nau'i ya zama dole don la'akari da mutanen da suke son yin shi kawai don wannan lokacin.
Koyaya, muna ba da shawarar yin shi na kwanaki 14 ko makonni biyu. Yana da mahimmanci a yi shi zuwa harafin da kuma kiyaye tsarin da aka nuna. Haɗa wannan abincin ta hanyar shan gilashin ruwa 8 kullun. Raba su don amfanin ya kasance daga mafi girma zuwa mafi ƙasƙanci.
Kuna iya sha kamar gilashin 4 har zuwa tsakar rana, gilashin 3 tsakanin tsakar rana da yammacin rana, da ƙarin gilashin kafin kwanta barci. Manufar ita ce a guji ƙarfafa sha'awar yin fitsari a farkon safiya da safiya.
Makon Farko Ranar 1
Breakfast: A samu kwai biyu, a wanke su da kyau sannan a tafasa, a raka su da biredi, a tuna a rika ci a hankali sannan a rika raka shi da ruwa kofi biyu.
- Abincin rana: kaza a kowace gabatarwa (sai dai soyayyen) tare da salatin kayan lambu da dafaffen ƙwai ko dafaffen ƙwai a yanka guntu. Ka tuna ka raka shi da gilashin ruwa
- Abun ciye-ciye: Soda ko dukan alkama cracker tare da kopin kofi ba tare da sukari da ruwa ba.
- Abincin dare yanka biyu na burodin gama gari, apple da gilashin ruwa.
Ranar 2
- Breakfast: parboiled, apple, kofi ba tare da sukari, dukan alkama cracker ko soda da gilashin ruwa biyu.
- Abincin rana: Gurasa guda biyu na gurasar gari, yankakken tumatir tare da dafaffen kwai tare da teaspoon na vinegar da gilashin ruwa.
- Abun ciye-ciye: soda cracker da ruwa.
- Abincin dare: Chicken a cikin kowane gabatarwa (ba soyayyen), tare da kayan lambu mai tururi
Ranar 3
- Breakfast: dafaffen ƙwai guda biyu, biredi guda biyu yanka da lemu.
- Abincin rana: Gasasshen kaza da salatin kayan lambu tare da yankakken dafaffen kwai ƙara teaspoon na vinegar. Raka abincin rana tare da gilashin ruwa.
- Abun ciye-ciye: apple da gilashin ruwa.
- Abincin dare: dafaffen ƙwai biyu da salatin kayan lambu.
Ranar 4
- Breakfast: dafaffen ƙwai biyu, burodin alkama gabaɗaya, kofi da gilashin ruwa biyu.
- Abincin rana: wani yanki na burodin gama gari, ƙaramin salatin tumatir ana yin shi guntu tare da cuku mai ɗanɗano kuma a yanka shi guntu, gilashin ruwa.
- Abun ciye-ciye: Cikakken alkama ko soda, tare da kopin kofi ba tare da sukari da gilashin ruwa ba.
- Abincin dare: Gasasshen kaza da kayan lambu masu tururi, gilashin ruwa.
Ranar 5
- Breakfast: kawai dafaffen ƙwai biyu, kofi ba tare da sukari da ruwa ba
- Abincin rana: dafaffen ƙwai guda biyu da kayan lambu mai tururi, yanki guda na burodi da gilashin ruwa biyu.
- Abun ciye-ciye: apple da gilashin ruwa
- Abincin dare: Gasashen kifi da salatin kayan lambu, gilashin ruwa.
Ranar 6
- Breakfast: Kawai dafaffen ƙwai biyu, kofi da gilashin ruwa biyu
- Abincin rana: Duk wani nau'in 'ya'yan itace a matsakaicin yawa, kada ku ƙara sukari, tare da gilashin ruwa biyu.
- Abun ciye-ciye: Soda ko ƙwanƙwasa cracker, kofi da gilashin ruwa.
- Abincin dare: kaza mai kaza tare da salatin da yankakken ƙwai, ƙara vinegar don dandana da gilashin ruwa.
Ranar 7
- Breakfast: dafaffen ƙwai biyu da biredi na gari yanka guda biyu, kofi ba tare da sukari da gilashin ruwa biyu ba.
- Abincin rana: kaza a cikin kowane gabatarwa (sai dai soyayyen), sliced tumatir da yankakken kayan lambu mai tururi, gilashin ruwa.
- Abun ciye-ciye: Cracker ko haɗin kai, kofi da ruwa
- Abincin dare: Sai kawai kayan lambu da aka dafa tare da dafaffen ƙwai da gilashin ruwa.
Har sai a nan za ku fara ganin wasu sakamako, kuma idan mutum yana son zuwa nan, kula da yanayin cin abinci mai kyau, kada ku ci mai mai, ku ci gishiri kadan da sukari kadan, ku guje wa yawan carbohydrates.
Idan, a gefe guda, ka yanke shawarar ci gaba da cin abinci na kwai, za mu nuna maka ci gaba na mako na biyu, don kammala sake zagayowar da za ta kai ka zuwa burin karshe na makonni 2 ko 14.
Sati na Biyu Rana ta 8
- Breakfast: kawai dafaffen ƙwai guda biyu, kofi ba tare da sukari ba da sanarwa guda biyu tare da ruwa.
- Abincin rana: kaza da salatin kayan lambu, rakiyar shi tare da gilashin ruwa.
- Abun ciye-ciye: cracker ko hatsi gabaɗaya da gilashin ruwa
- Abincin dare: dafaffen ƙwai guda biyu waɗanda aka haɗa tare da salatin kayan lambu da 'ya'yan itace, gilashin ruwa.
Ranar 9
- Breakfast: dafaffen ƙwai guda biyu, kofi maras sukari da gilashin ruwa biyu
- Abincin rana: Gasasshen kifi, koren salatin, gilashin ruwa biyu.
- Abun ciye-ciye: Cracker ko haɗin kai, kofi ba tare da sukari da ruwa ba
- Abincin dare: dafaffen ƙwai guda biyu, kayan lambu mai tururi da gilashin ruwa.
Ranar 10
- Breakfast: dafaffen ƙwai guda biyu, ɗan itace, kofi da gilashin ruwa biyu.
- Abincin rana: Chicken a cikin kowane gabatarwa (sai dai soyayyen) da salatin kayan lambu, tuna da gilashin ruwa guda biyu.
- Abun ciye-ciye: 'ya'yan itace da ruwa
- Abincin dare: dafaffen ƙwai guda biyu tare da salatin kayan lambu da ruwa.
Ranar 11
- Breakfast: dafaffen ƙwai guda biyu, burodin gama gari yanka guda biyu da gilashin ruwa biyu.
- Abincin rana: dafaffen ƙwai guda biyu, kayan lambu mai tururi da cuku maras nauyi, gilashin ruwa.
- Abun ciye-ciye: hadaddiyar giyar da ruwa.
- Abincin dare: kaza mai tururi, salatin kayan lambu da ruwa.
Ranar 12
- Breakfast: dafaffen ƙwai guda biyu, 'ya'yan itace, kofi ɗaya ba tare da sukari da ruwa ba.
- Abincin rana: Salatin Tuna, wanda za'a iya yi tare da kayan lambu koren, gilashin ruwa.
- Abun ciye-ciye: 'ya'yan itace da gilashin ruwa
- Abincin dare: dafaffen ƙwai biyu, koren salatin da gilashin ruwa.
Ranar 13
- Breakfast: dafaffen ƙwai biyu da biredi guda biyu da gilashin ruwa.
- Abincin rana: kaza a cikin kowane gabatarwa (ba soyayyen) da salatin kore, gilashin ruwa.
- Abun ciye-ciye: cracker ko graham cracker da ruwa
- Abincin dare: 'ya'yan itace kawai da gilashin ruwa
Ranar 14
- Breakfast: Kawai dafaffen ƙwai biyu, tare da biredi yanka biyu, kofi ba tare da sukari da gilashin ruwa biyu ba.
- Abincin rana: Gasasshen kajin, kayan lambu mai tururi da gilashin ruwa.
- Abun ciye-ciye: 'ya'yan itace da ruwa
- Abincin dare: Kawai dafa kayan lambu kusa da gilashin ruwa.
Kariyar abincin abinci
Abincin kwai ba shi da tsauri, ana iya haɗa shi da sauran abinci don su iya ƙirƙirar madadin kuma kada su yi ƙoƙarin yin abincin yau da kullun ya haifar da wani nau'in gajiya. Babban fifiko shine kwai, ba za a iya maye gurbinsa ba.
Sauya kaza sau biyu a mako don jan nama, kifi, ko kifi. Kar a musanya kaza gaba daya. Mafi kyawun kayan lambu sune letas, alayyafo, kabeji. Daga cikin kayan lambu muna bada shawarar yin amfani da bishiyar asparagus, farin kabeji, broccoli, albasa, karas da namomin kaza.
Kada ku yi amfani da gishiri don kowane dalili. Yayin da kwanaki ke wucewa, jiki zai saba da kiyaye ɗanɗano mai ƙarancin gishiri a cikin palate. Ruwa a matsayin wani abu mai mahimmanci ba kawai mahimmanci ga abinci ba, amma kuma yana taimakawa wajen ƙarfafa wasu tsarin, musamman abinci. A cikin mahaɗin da ke biyowa za ku iya karanta wani batu mai alaka da abinci don ƙwaƙwalwar ajiya
Mafi kyawun ’ya’yan itace: Tuffa, plums, lemu, avocado da ayaba. Idan kuna da yuwuwar, siyan busassun 'ya'yan itace da amfani da su azaman abun ciye-ciye. Kada ku canza abin sha, kiyaye yawan ruwa zuwa gilashi 8 a rana.
Ƙara riba
Ɗaya daga cikin yanayin da zai iya faruwa a lokacin cin abinci shine kasancewar maƙarƙashiya. Shi ya sa muke ba da shawarar shan isasshen ruwa. Ruwa mai mahimmanci ba kawai mai mai ga jiki bane amma har ila yau yana da kyakkyawan maganin antioxidant, yana yaki da kasancewar free radicals.
Idan ka lura cewa dafaffen ƙwai suna da wahalar ci, madadin kawai shine a kwashe su a cikin kwanon Teflon. Kada ku yi amfani da mai saboda kowane dalili. Ko da yake kamar yadda muka fada a baya, dafaffen ƙwai ko ɓawon burodi shine mafi kyawun madadin.
Ci gaba da tafiya kuma kada ku yi tunani game da abinci mara kyau ko kayan ciye-ciye; yi ƙoƙarin rinjayar tunanin ku bisa tunanin da ke jagorantar ku don inganta ra'ayoyin lafiya, kuyi tunani sosai game da ruwan da ke cikin ku, a cikin tsarkinsa. kada ku ciyar da tunani tare da ra'ayoyin abinci mara kyau.
Wadanne abinci ne ya kamata ku guje wa?
Ƙoƙarin yana da daraja lokacin da makon farko ya wuce kuma kun fara ganin sakamakon, amma kada ku ci abinci mai zuwa saboda kowane dalili:
- Abinci mara kyau.
- Abun ciye-ciye da alewa
- Sandwiches
- Abincin Fizzy
- malts
- Fulawa
- Kayan mai
- Gurasar hatsi marasa duka
- Kayan lambu masu sitaci, daga cikinsu muna da beets, dankali mai daɗi, masara, farin dankali, yucca, dawa, da sauransu.
- Rice
- spaghetti da taliya.
- Sukari
- Madara da dangoginsa
- Cuku, madara creams da whey
- Ma mayonnaise
- Butters da margarine.
Yaya mai cin ganyayyaki yake?
Abin da ake kira vegans na iya maye gurbin kaza ga wasu abinci masu arziki a cikin furotin, daga cikinsu muna da almonds, 'ya'yan itacen chia, koren kayan lambu irin su broccoli, chayota, alayyafo, da sauransu.
Har ila yau, akwai ƙarin abinci ga furotin da za a iya samu a wasu shagunan abinci na kiwon lafiya, waɗanda ke da kyau madadin nama. Amma kowane mai cin ganyayyaki ya san yadda za su iya cimma maye gurbin nama, tun da suna da al'adun abinci da suka samo asali a cikin shekaru masu kwarewa.
Sharhi na ƙarshe
Wannan abincin ya kamata a yi a cikin ɗan gajeren lokaci, kada ya wuce makonni biyu ko kwanaki goma sha biyar. Cika aikin ta hanyar tafiya ko motsa jiki. Wannan yana inganta amfani da ruwa wanda ke da fa'ida sosai. Kafin fara rage cin abinci yi motsa jiki na numfashi, mayar da hankali kan ra'ayoyin ku akan sha'awar rasa 'yan kilo.