Cin abinci ta hanyar adadi

Wani apple, pear, banana ... Wannan ba kira ga cin ganyayyaki ba ne, kuma wata mace da ke mafarki na jin dadi da kyau na iya daukar nauyin abincin da masana kimiyya suka zaba don nau'in adadi. Saboda wannan, ba shakka, da farko dai kana buƙatar gano irin nau'in adadi naka.
Nau'in adadi - banana

Babban fasali:

• Kashi mai laushi, wani adadi ba tare da an bayyana shi ba.
• Girman yatsun da ƙafa yana kamar guda.
• Ƙananan kirji.
• Ƙarar da ba za a iya raba shi ba, saboda abin da adadi zai iya ɗauka ya fi girma kuma ya fi ƙarfinsa.
  

Tare da wannan kundin tsarin mulki, nauyin kima, idan akwai, a matsayin mulkin, rarraba a kowane lokaci kuma ba ya lalata adadi, don haka masu cin abincin irin wannan tsarin mulki bai zama dole ba, amma cin abinci mai kyau ya zama dole.

Fatsan abinci mai gina jiki ya kamata a hada shi a cikin abincin don rigakafin cututtuka na zuciya da jijiyoyin jini, masu cin moriyar abinci sunyi imani, kuma suna bayar da shawarar ci karin kifi, man zaitun, naman salo, kayan lambu da 'ya'yan itatuwa. Kuma don ba da adadi kadan ƙwararrun mata da goyan baya a cikin tsokoki na tonus zai taimaka ƙarfin ƙarfafa sau biyu a mako.

Ku ci abinci mai gina jiki mai girma (kaza, turkey, tuna, abincin teku, legumes), gurasar gari marar amfani, kayan lambu mai banƙara da 'ya'yan itatuwa.

Ka guje wa carbohydrates "azumi" kamar gurasa, gurasa, ruwan sha, abincin abinci a sukari.

Menu don "banana"
2000 kcal.
Carbohydrates -800 kcal, fats - 700 kcal, sunadarai -500 kcal.

RUGU
Omelette daga qwai 2 da 1/4 kofin namomin kaza, barkono na Bulgarian da mozzarella, 2 nau'i na naman alade, croissant da orange jam.

LUNCH
A kofin gwanin nama, alayyafo salatin (2 kofuna waɗanda alayyafo, 1/3 - yankakken namomin kaza da kuma 1/4 - kaza mai kaza, kwai mai wuya, 1 tablespoon parmesan, 2 tablespoons vinegar miya), wani gurasa na gari.

DINNER
120 g kifi fillet, dafa a cikin tanda, pre-marinated a soya miya tare da zuma, 1/2 kofin launin ruwan kasa shinkafa, 6 asparagus mai tushe tare da 1 teaspoon man zaitun da rabin barkono barkono. Gilashin salatin salatin tare da 1 tablespoon na walnuts da 1 tablespoon na Italiyanci miya don refueling.

Gyara
A kopin m-yogurt, peach.

ON PEREKUS
1/4 kofin almonds da raisins.
Kofi na kowane flakes fiber.

Nau'in siffar - hourglass

Babban fasali:

• Girman thighs da kirji iri daya ne.
• Da kyau ƙaddamar waistline.
• An kwantar da nauyin nauyi a saman da kasa na adadi a ko'ina.

Masu farin ciki na wannan nau'i na iya ba tare da tsoron ganin kansu a cikin madubi ba. Mafi kyawun rigakafin nauyin kima akan irin wannan nau'i ne siffar cin abinci mai kyau da kuma riƙe da nau'i tare da taimakon yoga da rawa.

Ciyar da ƙwai, ƙananan nama mai naman sa, kwayoyi, kayan lambu, da "m" carbohydrates. Ka guji sukari a kowane irin.

Menu don "hourglass"
1500 kcal.
Carbohydrates - 700 kcal, fats -475 kcal, sunadarai - 425 kcal.

RUGU
1 kwai kwaikwayo mai wuya, 1 sarkar naman alade, wani yanki na gurasa na gari, yogurt.
LUNCH
Salatin kofuna waɗanda 2 na kayan lambu na ganye, 1/2 tumatir, nau'in kifi salts 80, nau'i biyu na avocado, 1 teaspoon na mai kyauta maras nama tare da 2 tablespoons na kayan ado maras mai.
DINNER
120 g turkey fillet, dafa a cikin tanda, salatin daga 1/2 kofin broccoli da kuma 1 tablespoon parmesan.
Gyara
Fure-'ya'yan itace.
ON PEREKUS
1/4 kofin kwanakin da dried apricots.
1 kananan pear, 1 cuku cuku.

Nau'in adadi - pear

Babban fasali:

• Gizon raguwa da tsalle-tsalle, tsummoki da gwiwoyi.
• Da kyau ƙaddamar waistline.
• Kwajin, kafurai da kullun suna da zurfi fiye da kwatangwalo.
• A bayyanar nauyin nauyi, ƙananan ɓangaren jiki ya fara zama cikakke.
• Yanayin tsakanin kagu da ƙafa ya kasa da 0.8.
  

Kustodievsky ƙarancin kawai sunyi daidai da wannan nau'i, wanda nauyin nauyin nauyin aiki ne mai wuya. Fat a cikin buttocks da thighs yana da muni. Wannan yana nufin cewa ana amfani da ita ne kawai a karshe. Shirye-shiryen abinci na masu abinci irin wannan adadi: mai yawa sunadarai da "m" carbohydrates a cikin abincin. Dole ne a yi la'akari da nauyin jiki a matsala: Gudun, motsa jiki motsa jiki + horo horo, daidaita ma'auni.

Ku ci: ƙintar da nama, kayan mudu-mai-mai, kayan lambu mai arziki a cikin fiber (broccoli, zucchini, kabewa), 'ya'yan itace-non-fruits (berries kore-apples, plums, cherries, gooseberries).

Ka guje wa '' carbohydrates '' mai sauri 'a duk siffofin -' ya'yan itatuwa masu girma a sukari, sun shirya kayan lambu mai laushi, alal misali, karas, beets, dankali, abubuwan sha mai dadi da kayan abinci. Kuma da kwayoyi da man shanu (musamman mai tsami), da kuma duk wani abinci maras kyau, banda kifin, mafi amfani shine muryar, tuna, herring

Menu don "pear"
1500 kcal.
Carbohydrates - 650 kcal, fats -425 kcal, sunadarai -425 kcal.

RUGU
Gilashin gishiri, wani ɓangare na oatmeal da madara, 1 banana.
LUNCH
Sandwich daga 2 yanka na gurasa gurasa, 1 teaspoon na mayonnaise mai haske, 80 g na naman sa cutlet, 1 yanki cuku, letas ganye, 1 tumatir.
DINNER
120 g naman kaji, 1 tumatir, 1 kofin kore wake, 1 kofin salatin ganye, 2 yanka cuku mai tsami da 1 tablespoon na kowane salad dressing.
Gyara
A hidima na cakulan pudding.
ON PEREKUS
6 crackers ba tare da tsabta, 1 yanki na mozzarella.
1 kofin yogurt low-fat, 1 kananan apple.

Nau'in adadi - apple

Babban fasali:

• Tashin silhouette, wanda ba a raba shi ba.
• Full kirji da kafadu, wanda nauyin nauyi a saman adadi.
• Yanayin tsakanin kagu da tsutsa ya wuce 0.8.
  

Babban mahimmanci: kana buƙatar ɗaukar nauyin nauyin nauyi, ƙayyadadden ciwon carbohydrate da ƙãra - fiber, zai rage haɗarin ciwon sukari da ciwon zuciya. Labaran labarai: kitsen daga kagu shine fatalwar "wayar" a kan kwatangwalo, wanda ke nufin yana da sauƙi don kawar da shi. Taimako abinci da wasanni: akalla uku wasanni na minti 40 na kowane mako + yoga, shimfidawa. Wannan zai haifar da metabolism.

Ku ci abinci masu arziki a cikin "jinkirin" carbohydrates (alkama, buckwheat), nama, masu lafiya mai kyau (moderately).

Ka guje wa "carbohydrates": fararen shinkafa da burodin fari, dankali, abubuwan sha mai kyau da 'ya'yan itatuwa kamar bango, melons, inabi, Sweets a general.

Menu don "apple"
1500 kcal.
Carbohydrates -500 kcal, fats -575 kcal, sunadarai -425 kcal.

RUGU
Sakamakken ƙwai daga kwai 1 tare da 1/4 kofin alayyafo da 2 tablespoons mozzarella, 1 yanki naman alade, wani yanki na dukan hatsi gurasa.
LUNCH
Salatin daga kofuna 2 na kayan lambu na ganye, 1/2 tumatir, 80 g na kaza mai kaza, 1 ƙwairo mai wuya, bakunya mai yanka, 1 teaspoon na feta, kayan ado tare da 2 tablespoons na Italiyanci miya, 3 crackers crackers.
DINNER
120 g gurasa da gurasa, 1 dafaccen dankalin turawa da 1 tablespoon na m-mai kirim mai tsami da kore albasarta, 1/2 kofin Boiled broccoli, kayan da 1 teaspoon na man zaitun.
Gyara
A kwano na yadadden yogurt na nama tare da hatsi da kuma 1/2 kofin bluezen daskararre.
ON PEREKUS
1 kananan apple.
1 kananan pear, 1 cuku cuku.