Ee gaskiya ne cewa isowa zuwa awanni na karshe na yini, cikin mu yafi budewa kuma zamu iya tsalle cikin damuwa cikin firjin mu. Ta wannan hanyar muna ƙoƙari mu cika cikinmu da ƙarfi kuma ƙari idan ya kasance rana mai cike da damuwa. Saboda haka, dole ne ku sarrafa wannan Shiga cikin lafiyayyen hanya kuma ba sosai caloric ba.
Yana da wahala a kiyaye wannan hanyar tilastawa idan kuma muna kan abinci. A wannan yanayin, in Hombres con Estilo, za mu hada abincin dare don rasa nauyi da yin shi cikin haske da lafiya, kuma mun san cewa a cikin lokaci mai mahimmanci yana da mahimmanci don kula da wannan shirin yau da kullun, tun daɗewar jikinku zai yaba da shi. Ku ci karin kumallo kamar na sarki, ku ci kamar basarake da abincin dare kamar maroƙi, ita ce hanya mafi kyau ɗauki nauyin al'ada.
Nasihu don kula da madaidaicin nauyi
Yana da mahimmanci a kiyaye ra'ayin cewa rasa nauyi ba yana nufin tsallake kowane abinci bane ko kuma a kowane cin abinci dole ne ku ci kayan lambu kawai. Kuna iya samun cikakken abinci ta cin kusan komaiDole ne kawai kuyi nazarin menene mafi kyawun shirin ku, wane irin abinci ne zai sa ku ji sauki kuma sama da duka, yana da mahimmanci motsa jiki yau da kullun.
Yi horo da aikin yau da kullun zai zama mafi kyawun sakamako. Yana da mahimmanci kada a tsallake kowane ɗayan matakan saboda wannan zai soke hakan jikinka ya sake yin kasa kuma yana da tsada idan ka sake fara aiwatar da asarar nauyi.
Dole ne ku ci abinci 5 a rana (karin kumallo, abincin rana, abincin rana, abun ciye-ciye da abincin dare), suna jira a ciki awa biyu kowanne, don haka duk lokacin da kuka ci. jikinka yana ba ka lokaci don ƙona abin da ka cinye daidai. Wannan hanyar ciki zai ji mafi koshi kuma ba tare da jin wannan fanko ba.
Muhimman bayanai don kiyayewa
Dole ne maraice su samar da kashi 20-30% na yawan kuzarin yau da kullunTare da wannan bayanan zamu iya nuna cewa a cikin abincin Kcal na 1.500 zamu iya haɗawa da abincin dare 300 zuwa 400, amma ga maza a kan abincin 2000 Kcal, za mu nuna cin abincin Kcal 400 zuwa 500.
Dole ne ku ɗauki dafa, dafa abinci, papillote ko gasashen abinci kuma amfani dashi kusan cokali na mai ko babu.
An ba da izinin amfani da sinadarin Carbohydrate, amma a mizaninsa na adalci. Akwai karatun kimiyya da ke tallafawa ka'idar cewa amfani da ita yana ba da makamashi da ake buƙata don ayyukan jikinmu, amma a, tunda suna iya zama sinadarin carbohydrates daga garin fure duka ba daga ingantaccen fulawa ba.
Za a iya samun kayan zaki? Ee zaka iya. Isayan fruita fruitan itace ko yogurt mai ƙwanƙwasa ana ba da shawarar, kodayake ga wasu ƙwararru a cikin abincin rage nauyi, shan wasu kayan kiwo da daddare ba shawara ce mai kyau ba.
Cin abincin mara nauyi
Muna ba da shawarar cin abincin dare don ku sami damar yin sama da mako guda:
Abincin dare 1:
- Salatin na taushi harbe na letas, tare da arugula da tumatir.
- Soyayyen hake.
- yanka guda biyu na cikakkiyar gurasar alkama.
- Kayan zaki: Yogurt mai narkewa ko ofa fruitan itace 1.
Abincin dare 2:
- Miyan Julienne tare da miyar kuka.
- Bass tare da kayan lambu mai papillote (albasa, bishiyar asparagus, karas).
- yanka guda biyu na cikakkiyar gurasar alkama.
- Kayan zaki: Yogurt mai narkewa ko ofa fruitan itace 1.
Abincin dare 3:
- Kayan lambu puree (karas, zucchini da koren wake).
- Naman gasashen kaji + biskit 2.
- yanka guda biyu na cikakkiyar gurasar alkama.
- Kayan zaki: Yogurt mai narkewa ko ofa fruitan itace 1.
Abincin dare 4:
- Salatin tumatir.
- Omelette.
- yanka guda biyu na cikakkiyar gurasar alkama.
- Kayan zaki: Yogurt mai narkewa ko ofa fruitan itace 1.
Abincin dare 5:
- White bishiyar asparagus sanye da vinaigrette.
- Monkfish gasa da dankalin turawa da albasa.
- yanka guda biyu na cikakkiyar gurasar alkama.
- Kayan zaki: Yogurt mai narkewa ko ofa fruitan itace 1.
Abincin dare 6:
- Salatin Arugula da dukkanin alkama mai hade da taliya tare da tumatir tuna da na tumatir.
- yanka guda biyu na cikakkiyar gurasar alkama.
- Kayan zaki: Yogurt mai narkewa ko ofa fruitan itace 1.
Abincin dare 7:
- Salatin dankalin turawa, buds tare da karas da wake da wake.
- Nakasasshen turkey fillet.
- yanka guda biyu na cikakkiyar gurasar alkama.
- Kayan zaki: Yogurt mai narkewa ko ofa fruitan itace 1.
Abincin dare 8:
- gasasshen kayan lambu: aubergine, barkono, albasa da bishiyar asparagus.
- Gasa hake papillote tare da kayan kamshi mai kamshi, bishiyar asparagus da 1 dankalin turawa.
- yanka guda biyu na cikakkiyar gurasar alkama.
- Kayan zaki: Yogurt mai narkewa ko ofa fruitan itace 1.
Abincin dare 9:
- Kabeji tare da saitéed chickpeas.
- Yankakken kwai da namomin kaza da prawns da kwai 1.
- yanka guda biyu na cikakkiyar gurasar alkama.
- Kayan zaki: Yogurt mai narkewa ko ofa fruitan itace 1.
Waɗannan kawai wasu shawarwari ne don ku iya sanya su a cikin abincin dare don rasa nauyi. Shawara ce ta nunawa, kowanne zai iya maye gurbin kowane daga cikin abubuwanda aka hada dasu da irinsa wanda kuke so. Babu shakka ba kowa ne zai so kifi ba, amma zaka iya sauya farin nama. Yana da mahimmanci, aƙalla, koyaushe hada kayan lambu da furotin. Idan kun bi horo mai mahimmanci kuma wannan zaɓin bai isa ba, zaku iya gani a ɗayan labaranmu "Me za'a ci bayan horo", ko kuma idan kun fi son cin abinci mai kyau ba tare da cin abinci ba, muna ba ku shawara "Yadda ake cin abincin Rum".