Hanyar dawowa da wannan hanyar yaki tare da kilo shine nauyin kodan. A matsakaici, al'adar gina jiki ta yau da kullum ga mata tana tsakanin 50 zuwa 90 grams. Wannan adadi yana nuna yanayin lafiya mai gina jiki cikin abinci. Idan har ya fi haka, kodanmu zai fara aiki tare da karfi mai karfi, wanda yake da haɗari ga aikin su. Saboda haka, lokacin cin abinci ya kamata ya fi hankali.
Me za ku ci?
Jerin samfurori da aka bari a yi amfani da su shine bambancin: naman sa, kaza, nau'o'in kifaye da kifaye, samfurori da kiwo, da kuma qwai, musamman kaza da quail. Har ila yau, akwai jerin abinci da za a bari don lokacin cin abinci: hatsi, duk kayan abinci na gari (sai dai abinci mai cin abinci da kuma jingina kukis), 'ya'yan itace mai dadi (inabi, peaches, melons, pears, da dai sauransu), kayan lambu starchy (misali masara da dankali).
Mun gabatar da hankalinka ga wani matakan kimantawa na mako.
Za ka iya canza abinci da kuma jita-jita a hankali.
Kwanar Saitin Ganyayyadar Kwayoyin Ciniki
Day Daya
Breakfast: 160 gr. Boiled chicken fillet, 100 gr. grated beets, 1 kaza kwai, kore shayi
Abincin rana: 150 gr. Boiled Boiled, 1 abincin abincin abinci, 120 gr. salatin hatsi, kokwamba da faski, ruwan 'ya'yan itace
Abincin: 100 gr. yankan kifi, 20 gr. cuku 120 gr. salatin daga burodi gwoza tare da kirim mai tsami, kore shayi
Day biyu
Breakfast: 140 gr. nama mai naman alade, ƙwai 2 kaza, ƙananan ƙwayoyin katako, kofi ba tare da sukari ba
Abincin rana: 200 gr. yankakken kifi (ƙananan kifi), salatin daga qwai da kirim mai tsami, ruwan 'ya'yan itace
Abincin dare: 150 gr. Boiled chicken nono, 100 gr. kyawawan ƙwayar gida, gilashin ruwa
Day Three
Breakfast: 100 gr. abincin nama, salatin tumatir da kokwamba, ruwan 'ya'yan itace
Abincin rana: 150 gr. Cuku mai tsami mai tsami mai tsami tare da kirim mai tsami, 2 apples, green shayi
Abincin dare: 150 gr. Boiled kifi, 120 gr. sauerkraut
Rana ta huɗu
Breakfast: 150 gr. kyawawan ƙwayoyin gida, mai shayi ko kofi na kofi
Abincin rana: 170 gr. steft naman sa tare da karas, 150 gr. salatin kayan lambu
Abincin: 100 gr. brynza, 1 kwai, 100 gr. sauerkraut, gilashin ruwan ma'adinai
Ranar biyar
Breakfast: 170 gr. cuku mai tsami tare da kirim mai tsami da gilashin yogurt
Abincin rana: 180 gr. dafa nama (mai yiwuwa tare da broth), salatin kokwamba, kabeji da faski, ruwan 'ya'yan itace
Abincin: 160 gr. kifi mai cutarwa, 50 gr. brynza, gilashin ruwa
Rana ta shida
Breakfast: 100 gr. Boiled chicken fillet, 120 gr. gras karas tare da kirim mai tsami, kore shayi
Abincin rana: 150 gr. Boiled Boiled, 100 gr. sauerkraut, ruwan 'ya'yan itace
Abincin: 50 gr. brynza, qwai 2, kore shayi
Day Bakwai
Breakfast: 150 gr. abincin kifi, salad na cucumbers da kabeji, koren shayi ko kofi na kofi
Abincin rana: 150 gr. Boiled Boiled Fillet, 2 apples, kore shayi
Abincin dare: 150 gr. ƙwarƙwan ƙwayar gida mai ƙananan ko ƙanshi, da kukis masu cin abinci, gilashin ruwan ma'adinai
A cikin lokaci tsakanin abinci ana bada shawara a sha gilashin ruwa. Har ila yau game da 300 ml. ruwa dole ne a bugu da safe a kan komai a cikin ciki, saboda wannan yana inganta metabolism. Bugu da ƙari, ayyukan da za a yi a safiya ba za su ji ciwo ba, domin, kamar yadda ka sani, ayyukan jiki ba kawai ƙone calories ba, amma kuma taimaka wajen yaki da yunwa.
Kamar yadda kake gani, wannan abincin ba kamar "spartan" kamar wasu ba. Abinci yana bambanta sosai. Idan ana so, za a iya yin adadi da yawa daga cikin kayan haɗin gwiwar. Amma babban amfani da wannan abincin shine ƙananan hasara. Yawancin 'yan mata sun riga sun sami damar amfani da wannan hanya.
Wasu dubawa
Svetlana:
"An ba ni matsala ta karfin nauyi ta hanyar gado, wanda ban taɓa gwadawa ba - da sautunan safiya, da abinci mai rarraba, da kuma abincin da ke aiki akan ka'idar" kulle don kulle. "Amma babu abin da ya ba da tasiri. Har ila yau, na zauna a kan kwatangwalo da ciki. Ba da daɗewa ba na koyi game da wannan hanyar mu'ujiza, na yanke shawarar gwadawa.Sakamakon sakamakon abinci na gina jiki ya gigice ni.Ya riga ya ɗauki kilo bakwai bayan na farko hanya.Bayan watanni sun wuce - Ban ƙara nauyin nauyi ba. a kan wannan abinci da zakre shi na nasarori ... "
Elena:
"Na ji labarin wanzuwar wannan abincin na dogon lokaci, amma ban taɓa jin dadin wannan abu ba har lokacin da nauyin ya kara mini." Bayan haihuwar, sai na sami kilo goma, yawancin abin da ke cikin ɗakuna. "Rashin aikin jiki yana da zafi, amma ba a cikin madubi ba Bugu da ƙari, na jiki na jiki na fara cin abinci bisa tsarin tsarin cin abinci mai gina jiki. Sakamakon ya rage kimanin kilo 12 a cikin wata daya.Ta ban mamaki! Na zama mahimmanci fiye da na riga na fito! "
Yin la'akari da sake dubawa na 'yan mata, za ku iya fahimtar cewa wannan hanyar zuwa abincin da ke samar da abinci yana haifar da sakamako mai mahimmanci. Kuma idan matsala ta wuce kima ya dace da ku, to, muna bada shawara sosai akan wannan abincin. Canja don mafi kyau!