Koyo don cin abincin abincin daidai
Wane ne a cikinmu ba ya yin zunubi ta cin pechenyushek a ofishin? Mafi yawa! Duk da yunƙurin ci abinci da kyau kawai da abinci mai amfani. Ya nuna cewa wannan "buckwheat" zai iya taimaka mana mu rasa nauyi. Idan kuna da bukatun buƙata, to, mafi mahimmanci, tsarin ku na abinci mai kyau kamar yadda hanyar rasa nauyi ba gaskiya ba ne. Kuna da haske sosai don abincin rana don haka za ku ji yunwa da sauri. Nan gaba ka yi ƙoƙari ka ci ba kawai salatin ba, amma kuma ƙara, alal misali, wani kaza. Ba koyaushe muna nuna hali daidai ba, amma zamu iya amfani da kuskurenmu kanmu don mai kyau.
Ƙara fiber zuwa cin abinci
Wani bincike na masana kimiyya na baya-bayan nan ya tabbatar da amfani da fiber wanda zai iya canza ruwa, wanda ya wadata a apples, oats, kwayoyi ... Ya rage abin da ke faruwa na ƙwayoyin ƙwayoyin cuta masu haɗari da kiba, kuma yana ƙarfafa kariya. Fiber yana taimakawa tsarin tsarin "ginawa" wanda ke da sakamako mai ƙin ƙwayoyin cuta kuma yana iya yin yaki da kamuwa da cuta. Wannan shi ne saboda fiber mai narkewa na ruwa yana kaiwa ga karuwa a cikin samar da proleukin-4 mai gina jiki, wanda yana da sakamako mai ƙyama.
Hawan matakan
1. Fara kananan: ƙara minti 30 na tafiya zuwa tsarin rayuwar rayuwa. Amma kowace rana! Wannan ba zai rushe kwanan ku na yau da kullum ba, amma nan da nan za a sami tasiri mai kyau a kan adadi.
2. Idan wannan shirin ya kasance akalla ya ji dadin ku don dan lokaci, to je zuwa motsi na tsaye - kula da matakan. Shin yana da wuya a hau zuwa kasa na 10? Hawan zuwa 5th, sa'an nan kuma amfani da elevator. Amma kowace rana ƙara kaya.
3. Ƙara darussa zuwa maɓallin ƙasa. Wannan bangare ne na jiki a yawancin 'yan mata da ke buƙatar la'akari mai tsanani. A cikin makon farko, aikin motsa jiki guda ɗaya zai iya zama isa - karkatarwa a kan tushe na ƙasa: kwance a ƙasa, ya kwantar da gwiwoyi a gwiwoyi (kusurwar a ƙarƙashin gwiwa yana 90C), makamai suna ketare a baya. Tada jiki, ƙoƙari don gyara ɗakunan mahaifa.
4. Kada ka mance game da daidaita yanayin cin abinci. Idan yana da wahala a gare ka ka bi tsari mai kyau, fara canzawa daga abubuwa mai sauƙi: ware daga cin abinci mai dadi, amma ba har abada ba, amma a kalla kwana 5 a mako, a cikin karshen mako an yarda da haɓaka.
Ƙara zuwa al'ada na yau da kullum kadan motsa jiki. Yi tafiya na minti 30 tare da kare, dauka tashar bas a kafa. Tayi hawan dutsen zuwa bene ko tafiya tare da escalator. Yi fitar da katin. Fara horo tare da jinkirin jinkiri, sannu-sannu accelerating. Yi ƙoƙarin tsayayya da lokacin da aka ba da motsa jiki na akalla minti 35. Ƙara wani iko. Yi gwaje-gwajen a kan manema labarai: karkata - 3 sets of 12 repetitions. Yi tafiya don hare-haren 12 zuwa kowace minti goma. Wannan shi ne kaya don buttocks. Kawai shakatawa da kuma taimakawa wajen shakatawa tare da hanyoyi marar kyau. Yi mashi. Ta hanyar madaidaicin ƙananan lokaci, za ku ƙone mafi adadin kuzari. Bayan horo kada ku manta game da tasowa. Duk wani aiki shine nauyin jiki. Tidy gidajen. Don rabin awa tsabtatawa gidan wanka za ku ƙone calories 120, kuma a kowace awa ironing -150 kcal. Go shopping: kawai 1 hour na cin kasuwa zai ƙone 120 kalori. Aiki a waje! Rike a kan rollers: idan kun shawo kan kilomita 1 a cikin minti 4.5, a kowace awa kuna yin kilo 400. Yi tafiya tare da bankin kogin ko cikin cikin dazuzzuka kuma ku yi tasiri a kan kwakwalwarku.
Litinin
Abincin karin kumallo: cakuda cakuda tare da raisins (zaka iya yin kanka ko saya samfurin da aka gama) - 150 g Kofi na kofi tare da madara mai madara zuwa 1.5% mai. Abincin burodi: shan giya mai ƙananan nama har zuwa 1.5% - 300 ml, 1 matsakaici apple, 1 pear matsakaici. Abincin dare: Gurasa tare da zaki, gasa a cikin tanda - 150 grams kifaye, mafi alhẽri - fillet + 200 g na zaki. Ku bauta wa tare da karamin farantin kayan lambu.
Talata
Breakfast: flakes "Fitness" tare da madara mai madara -1 kofin, flakes - 60 g, madara 1% - 200 ml. Yankakken 'ya'yan itatuwa - 200 g Abincin rana: Boiled Boiled (240 g) tare da naman salted mai sauƙi (60 g) da kuma yoghurt sauce (Mix samfurin abincin da aka samo tare da ganye, barkono da gishiri). Salatin kayan lambu daga letas ganye, kokwamba da radishes, kayan da man zaitun da balsamic vinegar - 200 g Abincin burodi: 300 g na mai dadi ceri ko wasu berries. Abincin: zomo tare da kayan lambu da aka janye a cikin giya marar ruwan inabi - 250 g. A daren: naman alade mai naman kilo 3,2% -300.
Laraba
Breakfast: oatmeal porridge a madara madara da 'ya'yan itace (50 g raisins, prunes ko dried apricots) - 250 g Kofi na kofi tare da madara mai madara zuwa 1.5% mai. Abincin maraice: salatin 'ya'yan itace (200 g na yanke bishiyoyi, apples and oranges) tare da cakuda gida 4% (100 g). Abincin: kayan lambu-shuki -120 g Salatin: Rukola (1 kofin), tumatir tumatir (100 g) gauraye da ruwan 'ya'yan lemun tsami da 1 tsp. na man zaitun. Da dare: kefir 1% - 200 ml.
Alhamis
Breakfast: gurasa burodi - 2 yanka na 30 grams, kopin kofi tare da madara zuwa 1.5% mai. Abincin rana: miya kaza tare da vermicelli 250 g (broth da kuma dintsi mai kyau). Kaji na fata ba tare da fata akan gurasar -150 g ba, gurasa na gurasar hatsi - nau'in grams 30, salatin daga kayan lambu - kayan lambu 200 Gurasa: yogurt zuwa 1.5% mai, mai yankakken gurasar hatsi - 1 'ya'yan itace - 100 g - 200 ml - 30 grams Abincin dare: Girman salad. Da dare: abincin naman alade 3,2% - 300 ml.
Jumma'a
Breakfast: Muesli tare da 'ya'yan itatuwa masu' ya'yan itace da yogurt, kayayyakin: muesli - 180 g, yogurt shan 0-1,5% mai abun ciki - 200 ml. Nama tare da dankali a cikin ƙasa: naman sa (120 g), dankali (160 g), kayan lambu (100 g): eggplants, albasa, karas, yankakken ganye, ruwa. Sinadaran Mix, sanya a tukunya da kuma gasa na minti 50. Bayan abincin rana: 'ya'yan itace - 300 g, abincin dare - omelette - manya da kayan lambu: qwai 2, 1 tbsp. l. man zaitun, albasa, tafarnuwa albasa, 1 kofin kayan lambu (ma'adin, zucchini, tumatir), ganye. Da dare: kefir 1% - 200 ml.
Asabar
Breakfast: gero porridge tare da kabewa - 280 g, kabewa - 100 grams, gero - 40 grams, ruwa. Yankakken nama na kabewa a cikin wani saucepan tare da ruwa kadan, ƙara rukuni, zuba ruwa. Cook don minti 20-25. Milk 1% - 200 ml. Abincin dare: 'ya'yan itace - 300 g Dinar: 2% cuku - 150 g, salatin kayan lambu - 300 g, tumatir, zucchini, cucumbers, salatin salatin (letas, romen, arugula), man zaitun da kuma wasu saukad da balsamic vinegar. Salt da barkono dandana. Da dare: kefir 1% - 300 ml.
Lahadi
Abincin karin kumallo: madara mai shayar da buckwheat, buckwheat. - 180 g, madara - 200 ml, 'ya'yan itace - 200 g Abincin rana: tuna tare da kayan lambu. Tuna gwangwani - 90 g Tumatir, salatin salatin, kokwamba, barkono, radish - 200 g, man fetur. Abincin dare: cushe zucchini. 1 zucchini, 1/2 karas, 100 grams na kaza, 1 albasa, 1 tsp. man kayan lambu. Marrows yanke a cikin rabin tare, cire fitar da nama. Shredded albasa, ɓangaren litattafan almara da grated karas simmer minti 10. Ƙara shaƙewa, haɗuwa. Cushe zucchini da gasa a cikin tanda. Yau: Yogurt sha 1.5% - 200 ml
Ku guji barasa a cin abinci
Ba wai kawai wannan "samfurin" cike da carbohydrates da calories banza, banda haka, yana ɓoye hankali, tilasta mu mu zabi ba samfurori masu amfani. Idan har wannan makon ka yi bikin shirya, ƙaddamar da kanka ga gilashin giya. Ka ce ba ga abinci mai dafa. A lokacin dafa abinci, an kashe duk kayan abinci, ƙara mai da calories zuwa samfurin. Bada abinci mai dafa abinci da kuma gidajen cin abinci: da yawa daga cikinsu an dafa shi a kan maras kyau. Kuna hadarin "guduma" kujin jini tare da mummunar cholesterol. Kar a adana samfuran samfurori. Mafi yawancin mu saya kayan abinci don mako guda. Duk da haka, dogon ajiya na 'ya'yan itatuwa da kayan lambu ko da a cikin firiji ya rage abun ciki na bitamin da abubuwa masu alama. Bayan mako guda da aka ciyar a cikin firiji, alayyafo ya rasa kashi 60% na lutein, da kuma broccoli - kimanin kashi 62% na flavonoids. Babu yiwuwar sayen abinci a kai a kai - daskare su.
Taliya tare da kayan lambu da kayan kifi
• 340 g na manna (fuska ko kumfa)
• 1 kananan zucchini, a yanka a rabi
• 1 kananan yellow kabewa, yanke a cikin rabin
• 1 jan barkono barkono
• Peach 1, a yanka a rabi
• 2 tsp. man zaitun
• gishiri, barkono dandana
• 1 kopin tumatir ceri
• albasa 2
• man fetur don lubrication
Domin shan iska:
• 1/2 ruwan 'ya'yan itace orange
• 1h. l. mustard
• 1 tsp. balsamic vinegar, 2 tsp, dried thyme
• 4 bunches na Basil
Shiri:
Tafasa ruwan a cikin babban saucepan da kuma dafa alade da kyau, bin umarnin akan shirya. Yi amfani da tanda zuwa 220C. Yayyafa babban yatsun gauraye da man fetur kuma ya shimfiɗa rabin kayan lambu a kanta. Yayyafa saman tare da cokali na man zaitun, ɗan gishiri, barkono. Gasa a cikin tanda na minti 25 har duk kayan lambu sune launin ruwan kasa. A cikin tasa daban, ku haɗa ruwan 'ya'yan itace orange, vinegar, mustard, sauran cokali na man zaitun da cumin. Salt, barkono dandana. Season da taliya. Yanke kayan lambu da aka gasa (sai dai tumatir) da peach cikin cubes kuma ƙara zuwa taliya. A yanzu - juyayin tumatir. Yanke da tasa tare da basil. A cikin wani sashi: 450 kcal, 8 g mai, 79 g carbohydrates, 14 g furotin, 54 MG alli.
Gishiri tare da salatin salatin, barkono da aka yi da gurasa
• qwai babba
• 2 kofuna na ƙananan mai mayonnaise
• 3 kofuna waɗanda aka yi burodi (ana iya amfani da gwangwani)
• 2 tbsp. l. yankakken faski
• 1st. l. capers
• 1 tbsp. l. Dijon mustard
• Hudu guda 8 na ƙwayar hatsi, wanda ba shi da kyau a cikin gishiri
• 4 ganyen letas
• 1 tsp. dried oregano
• gishiri, barkono dandana
Shiri:
Saka qwai cikin saucepan, zuba ruwa, dafa don minti 10. Samun qwai daga cikin ruwa tare da taimakon motsi da kuma canzawa zuwa ruwa na ruwa don kammala aikin dafa abinci. Kwafa kuma a yanka a cikin halves. A halin yanzu, a cikin babban kwano, hada da barkono, ciyawa, cafe, mustard, mayonnaise, oregano, gishiri da barkono, da kuma haɗa sosai. Ƙara ƙwai, a murkushe su tare da cokali mai yatsa. Yada salatin akan gurasa guda 4, ya rufe tare da ganye ganye, kuma a karshe - tare da rabi na biyu na gurasa. A wani sashi: 259 kcal, 5.5 grams na mai, 15 grams na gina jiki, 37.6 carbohydrates, 7 grams na fiber.
Salatin Girka
• 2 tsp. man zaitun
• 2 tsp. dried oregano
• 2 tsp. ƙasa barkono baƙar fata
• 2 tsp. vinegar
• 2 kofuna waɗanda suka yi ado
• kofuna waɗanda 4 na letas (Roman) (manyan-sliced)
• 1 kofin yankakken gurasa
• 1 kopin sliced kokwamba
• 1 kofin yankakken tumatir
• 1 iya (420 g) na wake wake mai gwangwani, wanke da kuma bushe
• 3 kofuna na feta cuku
• 20 'ya'yan zaitun
Shiri:
A cikin babban tasa, saka 1 gurasar yabo, vinegar, man shanu, oregano, barkono da kuma hada kome. Sa'an nan kuma ƙara salatin ganye, karas, cucumbers, tumatir, fararen wake da cin cuku. Mix dukkan sinadaran daidai. Gida a kan jita-jita 4 kuma ƙara a kowace 5 zaituni da kuma 1/4 gishiri. Idan kana son ƙarawa da salatin da furotin, ƙara tunawa zuwa tasa, da kuma samun abincin abinci mai kyau da na gina jiki. A wani rabo (2 kofuna na letas, 5 zaituni, 2 kofuna waɗanda toast): 274 kcal, 11 g mai (4 g cikakken), 32 g carbohydrates, 12 g gina jiki, 7 g fiber, 208 MG calcium.
Minestrone
• 10 manyan tumatir plum
• 3 karas
• 5 stalks na seleri
• 2 albasa albasa
• 2 mai tushe
• 1 kananan shugaban kabeji
• 1 tbsp. l. man zaitun
• 2 cloves tafarnuwa
• don 1 tsp. yankakken Rosemary da Basil
• 3 kofuna na naman alade, kaza ko kaza (dangane da buri)
• 30 g na manna
• gishiri, barkono dandana
Shiri:
Sanya tumatir a cikin ruwan zãfi na minti daya - wannan zai taimaka musu su saurara fata da tsaba. Kwasfa da karas da sara. Tare da letas, cire ganye mafi girma, wanke sosai kuma a yanka a cikin cubes. Celery kyauta daga filasta masu wuya kuma a yanka a cikin cubes. Ka yi ƙoƙarin yanka dukan kayan lambu cikin kimanin girman guda. A cikin saucepan, zafi da man zaitun, sa kayan lambu, tafarnuwa mai yalwa, rosemary da wucewa na mintina 15. Ƙara tumatir yankakken kuma bar a wuta don wani minti 2. Ƙara naman alade ko kayan lambu kuma bar wuta don minti 15. Sa'an nan kuma ƙara kabeji. Rufe kwanon rufi tare da murfi kuma dafa minti 10. Ƙara basil da manna ga miya, wanda zai sha dukan aromas na miya. Wani minti 5, da kuma miya a shirye. Yi aiki tare da man zaitun da cuku. A cikin wani sashi: 305 kcal, kasa da 1 g mai, 64 g carbohydrates, 12 g furotin, 228 MG alli.
Rukuna da raspberries
• kofuna 2.5 na wholemeal flour
• 8 tsp. man shanu
• 300 g na cuku mai laushi mai ƙananan (ko kirim mai tsami)
• kofuna 4 na sukari
• 9 tbsp. l. Crimson jam ba tare da sukari ba
• 2 kofuna na ƙasa pecans
Shiri:
Yada gari daidai tare da man shanu har sai gishiri. Ƙara cuku kuma knead da kullu. Raba shi a cikin sassa uku, mirgine shi cikin bukukuwa kuma, kunsa fim din, sanya shi cikin firiji na kimanin awa daya. Yi la'akari da tanda zuwa 180C. Lubricate da kwanon rufi da mai. A cikin tasa daban, Mix kirfa da sukari. Gudu na farko ball of kullu a cikin wani bakin ciki Layer, saman tare da cakuda sukari da kirfa. Sanya 3 tbsp. l. jam. Yanke gado na kanji da kuma juye kowannensu a cikin ƙaramin tube. Hakazalika, yi sauran gwajin. Gasa na minti 20. A cikin takarda guda: 67 kcal, 4 g mai, 8 g carbohydrates, 2 g furotin, 1 g fiber.
Chicken tare da soyayyen shinkafa da kayan lambu
• 2 tsp. sesame man
• 2 kofuna waɗanda yankakken albasa
• 2 cloves tafarnuwa
• Gurasar nono, 400 a cikin ƙananan 2 cm lokacin farin ciki
• 1 kofin busasshiyar launin ruwan kasa shinkafa
• 1 tbsp. l. Soya Sauce
• 1 kofin yankakken gurasa
• 2 kofuna waɗanda basu dafaccen kaza
• 2 tsp. gishiri
• 4 tsp. barkono
• 2 kofuna na thawed kore Peas
• 2 kofuna waɗanda yankakken kore albasa
Shiri:
Yanke man a cikin wani saucepan. Add albasa da tafarnuwa da gasa na minti 2. Saka kajin a cikin saucepan kuma ka bar wani minti 5. Dama don dafa nama daga nama. Ƙara shinkafa kuma bar don mintuna kaɗan don yin kernels m. Zuba cikin soya miya. Ƙara karas, kaza da kaza, gishiri da barkono kuma kawo ga tafasa. Rage zafi, rufe kwanon rufi tare da murfi kuma dafa tsawon minti 30. Add da peas da kuma haɗuwa. A wani sashi: 375 kcal, 8.5 g mai, 44 g carbohydrates, 34 g furotin, 4 g fiber, 42 g alli.