Saurin canji a cikin gajeren lokaci
Shirin shirin Israila na likitanci ya ba da alkawalin daidaitawa na metabolism da kuma ban kwana daga 10 kg ba tare da kokari ba. A cikin shekarar bara ko biyu, tsarin abinci mai gina jiki, wanda likitancin Isra'ila mai suna Kim Protasov, ya karu. A karo na farko sun fara magana game da ita a 1999. An rubuta shi tare da raɗaɗi "protaction", kamar yadda sunan marubucin ya fara kira shi, ya yi alkawarinta a cikin makonni biyar don daidaita al'amuran da ake ciki da kuma karɓar nauyin kima. Zaka iya cin abinci a kowane lokaci na rana ko rana, ba tare da iyakancewa rabo ba kuma ka damu da ayyukan wasanni. Babban abu - don biyan abinci na musamman, wanda za'a iya haifar da kai tsaye don rabi na biyu na lokacin rani, lokacin da za'a iya samun kayan lambu a ko'ina.
Hanyar zuwa sauƙi
Don bi abincin abinci, kana buƙatar haɓaka kayan lambu da za ku iya ci raw, 5% cheeses, cuku, yogurt, da qwai. Ku ci kayan lambu da kayayyakin kiwo kullum, akwai su kumallo, abincin rana da abincin dare a kowane nau'i. Amma kiyaye ma'auni - kada ka je kawai don yogurts ko kawai ga kayan lambu. Cook kowane irin jita-jita a salatin Girka, appetizers na ganye, qwai da barkono. Haɗe da rawar jiki da kuma girke kayan girke-girke daga kayan lambu - matasa bishiyar asparagus, zucchini, karas, kabeji, cucumbers, wadanda basu dace da maganin zafi ba. Yayinda ake shayar da giya a kowace kofi da shayi ba tare da sukari da madara ba. Abu mai mahimmanci: sha akalla lita biyu na ruwa kowace rana, ko da kuwa sauran sha. Daga 'ya'yan itatuwa za ku iya cin' ya'yan itatuwa uku.
Yadda yake aiki
Yana ƙone ƙwayar cututtuka kuma yana wanke hanji. Wannan yana taimakawa wajen rasa nauyi a mataki na biyu. Pectins da fiber karfafa karfi na ciki, da kuma yawancin caloric da ake amfani da su suna amfani da jiki don amfani da shi a matsayin tushen samar da makamashi. Yi hankali ga tsokoki. Lura: idan bukatun calories yana da muhimmanci fiye da cin abinci tare da abinci - alal misali, idan yarinyar tana shiga cikin dacewa, - nauyinta zai iya karuwa saboda halakar ƙwayar tsoka. Marubucin na abincin ya tabbatar da cewa ƙarshen mako na biyu buƙatar ci abinci mai daɗi mai ƙazantu ya ƙare gaba ɗaya - kwayar tsabta zai buƙaci kayan kayan lambu kawai da kayan kiwo kuma zai iya ma daina qwai. A mako na uku, za'a kara wani nama na 300g na nama mai naman kaza, kaji ko kifi a jerin abubuwan abinci na baya, yayin da rage yawan amfani da kayan kiwo. Daga ƙarshen mako na uku nauyin zai fara narkewa a gaban idanunku. Wannan abincin ya kamata ya wuce makonni biyu. Wadanda ke tafiya har zuwa ƙarshe, suna magana game da asarar 10-15 kg, inganta yanayin fata, bayyanar lightness da indefatigability. Adadin ya isa na dogon lokaci, kuma, babban abu, ya dakatar da haɗari a kan cututtuka da hawan calorie. Protasov ya bada shawarar irin wannan cin abinci don tsaftace jiki ba sau ɗaya a shekara ba. Tare da kiyayewarsa, mai gina jiki ya tabbatar da kawar da adadin kilogram maras kyau.
Amendments da tarawa
Shekaru goma sha ɗaya na wanzuwar abincin ba su wuce ta ba. An girke shi da girke-girke, sababbin shawarwari. Yanzu an bambanta da juna cewa duk kayan lambu za a iya cinye, sai dai wadanda suke dauke da sita. Wato, yi amfani dashi da kyau, amma ya fi kyau ka ki gaba ɗaya, misali, daga masara, Peas, wake, alkama. Daga lissafin kayan kiwo, wajibi ne don share madara - kawai kayan abinci mai-miki ne aka karɓa, kuma madara mai gauraye mai yalwaci ko da ya fi dacewa ga kefir. Yoghurts da cuku ba tare da karawa ba za a iya cin su a cikin marasa yawa. Daga warkaswa yana da muhimmanci don zabi laushi, dan kadan salted, kamar yadda gishiri ya riƙe ruwa a cikin kwayar halitta. Har ila yau, ba'a bada shawara a ci naman ƙwayar - gina jiki za a iya cinyewa yau da kullum, da kuma gwaiduwa - kawai sau biyu a mako. Kuma ba shakka, kana buƙatar maye gurbin ƙurar soyayyen nama ko kifi, dafa shi ga ma'aurata.
Slow fita
Don gyara sakamakon kuma dawo jiki zuwa cin abinci na yau da kullum, don barin "brawl" an bada shawarar kimanin kamar yadda cin abinci kanta yake. A mako shida a cikin abincin noma ya gabatar da man fetur na kayan lambu - ba fiye da 3 tsp ba. kowace rana. A lokaci guda, kayayyakin kiwo da 5% mai abun ciki suna maye gurbinsu tare da samfurori marasa kyauta. Zaka iya ƙara kadan kwayoyi, zaituni, ba manta da su rage yawan man fetur ba. A rana shi wajibi ne don cinye fiye da 30-35 g na mai. A mako bakwai, ana maye gurbin apples apples tare da wasu 'ya'yan itatuwa masu ban sha'awa - pears, Kiwi. Ba a yarda da izini, kwanakin da mango ba. A takwas na safe, fara dafa abinci. Ramin ba fiye da 250 ml ba. Daga hatsi, hatsi sun fi dacewa. A tara na kayan abinci kiwo suna motsawa a hankali, sun karu a rabon nama, kaza, kifi. A mako na goma, koma zuwa abincin da aka rigaya, yin la'akari da ma'auni kuma ka fi son ba da kalori, gyaran kayan abinci kadan.
Sharuɗɗa da Fursunoni
A cewar likitoci, tsarin Protasov yana da amfani mai yawa - alal misali, yana tilasta abinci kawai don cin abinci, kiyaye mai ladabi, kayan ƙaddara, kayan abinci da gwangwani. Duk da haka, "brawl", kamar kowane abincin, yana da abubuwan da ya ɓace. Musamman, ba dace da hunturu ba, kamar yadda abinci mai sauƙi ke ƙarfafa jin yunwa. Kuma ba za ku iya zama a kan shi ba kullum, kamar yadda akan sauran calories irin su da low-fat. Abinci na Protasov shi ne ƙananan calorie tare da yawancin gina jiki mai gina jiki ba tare da ingancin kayan lambu ba, kayan lambu suna ba da kyauta ne kawai a cikin takarda. Sabili da haka, an haramta shi ga mutanen da ke da ma'ana ba za su iya hana cutar dabba ba: matasa a lokacin balaga, mata masu fama da mata, wadanda ba su da iyakacin ƙwayoyin tsoka, cututtukan gastrointestinal (gastritis, atisoshin zuciya, enzymopathy tare da rashin karfin carbohydrates, ƙwayar cutar koda, gastritis , cholecystitis, pancreatitis a cikin karamin mataki). Wannan abincin ya ƙayyade cin abinci mai mahimmanci, irin su furotin dabba, carbohydrates mai hatsari a cikin nau'i na hatsi. Rashin gina jiki zai iya haifar da wani ɓangaren ƙananan hormonal. Wannan tsarin bai bada shawara ga mutanen da ke dauke da ƙarancin baƙin ƙarfe da tsofaffi ba, tun da rashin raguwa na ƙananan ciwon gastrointestinal a cikin mutanen da ke da shekaru yana da wuyar ƙin kayan abinci mai kyau.
1st da 2nd makonni
- Breakfast
Cottage cuku tare da apples. Mix apple tare da cakuda 5% da yogurt, ƙara kirfa.
- Na biyu karin kumallo
Tumatir "jiragen ruwa". Chop cilantro, Dill, faski da tafarnuwa, hade tare da cakulan cakuda da kuma amfani da sakamakon sakamakon zuwa halves tumatir. Zaka iya cika cakuda da halves na barkono barkono.
- Abincin rana
Okroshka. Cucumbers, kabeji, barkono mai dadi, radish, ganye da kuma nama mai nama kwai, kuma zuba 3.2% kefir. Gishiri kaɗan.
- Bayan maraice
Salatin "Vitamin". Apple a yanka a cikin tube, yayyafa da ruwan 'ya'yan lemun tsami. Tushen seleri, kwasfa da karas da kwasfa a kan babban maƙera. Ka tuna amfanin gona tare da hannayenka, ƙara apple, yayyafa kadan, kakar tare da yogurt kuma bar zuwa infuse tsawon minti 30.
- Abincin dare
Salatin daga courgettes. Rabin karami, 20 grams na horseradish kwasfa da grate, Mix tare da yankakken yankakken albasa. Add barkono, gishiri, shredded ganye da kuma kakar tare da miya da aka yi daga yogurt, lemun tsami da kayan yaji.
3-5 makonni
- Breakfast
Cottage cuku rolls. Karas grate a kan m grater, Mix tare da gida cuku, ƙara yogurt. Gishiri kaɗan. Sanya layin a kan wani salad leaf da ninka shi da ambulaf. Top tare da yogurt.
- Na biyu karin kumallo
Salatin daga leek. Yanka da lekuna, seleri, karas. Saje da salatin tare da yogurt.
- Abincin rana
Salatin Girkanci tare da kaza. Chicken fillets a yanka a cikin cubes, ƙara kamar wata tumatir, karamin kokwamba, a ja albasa, 'yan letas ganye, yayyafa 2 tbsp. l. oregano ko marjoram, yayyafa ruwan 'ya'yan itace da lemun tsami kuma hade da 5% brynza.
- Bayan maraice
Red kabeji tare da apples. Cabbage thinly sara. Biyu apples da horseradish tushen grate kuma hada tare da kabeji. Zuba ruwan miya: Mix ruwan 'ya'yan lemun tsami da 3 tbsp. l. ruwa da tsuntsaye na gishiri.
- Abincin dare
Gaspacho. 3-4 tumatir, kokwamba, kore kararrawa barkono, albasa da kuma 2 cloves tafarnuwa grind a cikin wani blender da gilashin ruwan sama da kuma 1 tsp. ruwan 'ya'yan lemun tsami. Add gishiri, barkono, yankakken marjoram, thyme, basil.
Fita daga cin abinci, mako shida
- Breakfast
Guacamole. A cikin kwasfa na barkono barkono, cire tsaba da gonaki. Rabin rabin kwan fitila, tumatir da ƙwayoyi guda biyu na seleri a cikin bokal. Tare da biyu likitoci, yanke da kwasfa kuma cire kasusuwa. Cikakken nama tare da ruwan 'ya'yan lemun tsami, shafe tare da cokali mai yatsa kuma haɗuwa tare da tumatir-celeriac taro. Add guacamole dandana.
- Na biyu karin kumallo
Suman salatin. Suman, karas da apple grate a kan babban grater, Mix da kuma kakar tare da low-mai yoghurt.
- Abincin rana
Salmon tare da salad. Shin salma ga ma'aurata. Ku bauta masa da salatin: girbe kabeji, yanke cucumbers a cikin tube, kakar tare da kayan lambu kuma ku tuna tare da hannuwanku, kakar tare da ruwan 'ya'yan lemun tsami da man kayan lambu kuma ku yayyafa da albasa yankakken yankakken.
- Bayan maraice
Salatin da karas da turnips. Karas da turnips tsabta, da kuma grate a kan babban grater, ƙara yankakken faski da kuma yayyafa da ruwan 'ya'yan itace lemun tsami.
- Abincin dare
Gwoza Salatin. Gwoza sugar, ƙara yankakken letas ganye da kuma spring albasa, yankakken kwai, tafarnuwa clove. Zuba ruwan 'ya'yan lemun tsami.
Mako bakwai
- Breakfast
Curt mousse tare da kiwi 'ya'yan itace. A cikin bluender, sara da ɓangaren litattafan almara na uku kiwi, 30 g na Pine kwayoyi da 200 g na ƙananan mai cuku cuku. Kafin yin hidima, yi ado da mousse tare da 'yan kwayoyi.
- Na biyu karin kumallo
Salatin daga kabeji. Yanke kabeji, barkono barkono da kore albasarta. Season kayan lambu da 1% kefir.
- Abincin rana
Salatin salatin tare da lemu. Slice Boiled kaza fillets, ɓangaren litattafan almara, apple da kokwamba. Season tare da kayan yaji, zuba yogurt da kuma yayyafa da taushi cuku.
- Bayan maraice
Salatin «Orange yanayi». Grate da karas, yanke mango ɓangaren litattafan almara cikin yanka da kuma haɗuwa. Zuba ruwan 'ya'yan lemun tsami da kakar tare da yogurt maras nauyi mai gauraye da gishiri da barkono.
- Abincin dare
"Red fan". Tafasa gwoza zuwa rabin-dafa shi kuma a yanke shi, a yanka a kan farantin karfe tare da fan. A saman ado tare da zaitun sliced da guda na qwai. Yayyafa da kayan lambu mai gauraye da vinegar da gishiri.
Mako takwas
- Breakfast
Tropicana oatmeal. Cook da oatmeal. Yanke da pear a ciki, yayyafa da kwayoyi.
- Na biyu karin kumallo
Curt kayan zaki. Banana Mash tare da gida cuku kuma yayyafa da kirfa.
- Abincin rana
Pike perch tare da ganye. Yara kifi a cikin cakuda mai yisti, gishiri, barkono, ginger da kirfa kuma bar sa'a daya. Gasa a cikin tanda preheated sai an dafa shi. A sa a kan tasa, yi wa ado da yogurt, gauraye tare da yankakken ganye.
- Bayan maraice
Salatin daga radish. Cottage cuku Mix tare da yankakken yankakken radish, yayyafa kadan, ƙara uku tablespoons na yogurt. Salad Mix da kuma yi ado da Dill ko faski.
- Abincin dare
Vinaigrette. Dafa shi beets, karas da dankali peeled, kuma a yanka a cikin cubes, cucumbers, apple da pear - bambaro. Hada samfurori, ƙara peas kore, kakar tare da giyar da aka yi da yogurt da kai tare da walnuts.
Mako 9
- Breakfast
Eggplants tare da cuku. Eggplants a yanka a cikin cubes kuma toya a cikin wani kwanon rufi da karamin Bugu da kari na kayan lambu mai. Mozzarella Mash da Mix tare da kabergines da yankakken albasa. Salt, barkono da kakar tare da yoghurt.
- Na biyu karin kumallo
Salatin "Tropical". Avocado, banana, kiwi da rabi mango a cikin cubes. A cikin bokal, ka yanka rabin mango, ƙara ruwan 'ya'yan lemun tsami. Season salatin tare da mangoro miya.
- Abincin rana
Salatin tare da tuna. Ciyar da ganyen salatin, kokwamba da albasa. Gwangwani tare da cokali mai yatsa tare da kayan lambu. Salatin kakar tare da yogurt.
- Bayan maraice
Rice pudding. Kurkura da shinkafa na tsawon sa'o'i 3. Sa'an nan kuma lambatu ruwa kuma dafa da gruel a 0% madara. Mix shi tare da kwai kwaikwayo. Sanya layin a cikin majiyar da kuma dafa don ma'aurata. Ku bauta wa tare da 'ya'yan itace.
- Abincin dare
Nama tare da lemu. Yanke nama a cikin yanka na bakin ciki kuma kuyi cikin miya (2 tsp kayan lambu, 2 tbsp soya sauce, grated ginger). Sauƙi yalwata nama a cikin kwanon rufi mai fure. Add chili, lemun tsami zest da 1 tbsp. l. Soya Sauce. Ku bauta wa tare da kayan lambu, waɗanda aka yi wa ado tare da ruwan 'ya'yan itace orange.