Kayan kayan lambu suna da mahimmanci na carbohydrates, wanda zamu iya kwatanta ta jikinmu, ma'adanai da bitamin da kuma filaye masu dacewa ga jiki. Kayan lambu bazai haifar da nauyi a cikin ciki ba, da sauri haifar da jin dadi da haka don haka basu taimakawa ga kiba ba, saboda haka sukan kasance tushen tushen abincin da yawa. Cincin ganyayyaki ganyayyaki yana bada shawarar ga mutanen da suke da halayyar hauhawar jini ko matsanancin nauyi.
A matsayinka na mulkin, tafarkin irin wannan cin abinci yana da ɗan ƙasa kaɗan a mako guda. Cincin cin abinci mai cin ganyayyaki ya haɗa da kaucewa daga abincin abin da ke da asalin dabba. Ƙara yawan 'ya'yan itatuwa da kayan marmari na yau da kullum sun haɗu da hankali zuwa kashi ɗaya da rabi. Mafi yawan abincin da ake yi akan wannan abincin shine kayan abinci na kayan lambu da salads, wanda aka shirya ta amfani da man fetur maras tabbas, masara, sunflower ko zaitun.
1 rana
- Morning ne shayi, mafi kyau baki, idan so - tare da dried apricots.
- Ranar - salatin da beets, Boiled dankali, Borsch, shayi tare da ganye.
- Abinci - koren shayi, watakila wani banana.
- Maraice - ruwan ma'adinai da salatin kayan lambu.
2 rana
- Morning ne daya apple, black shayi.
- Day - Boiled dankali, shayi tare da ganye, vinaigrette, kabeji miyan.
- Abincin abincin - ruwa mai ma'adinai, banana.
- Maraice - vinaigrette, shayi da ganye ko ruwan 'ya'yan itace.
3 rana
- Morning ne kore shayi tare da raisins ko dried apricots.
- Day - kokwamba salatin, beetroot, shayi da ganye.
- Abincin abincin - ƙananan 'ya'yan itace, compote.
- Maraice - compote, salatin kabeji sabo da man fetur.
4 rana
- Kayan gari shi ne shayi mai tsami, ƙananan 'ya'yan itace.
- Ranar - salatin tumatir da cucumbers, ruwan miya, ruwan ma'adinai.
- Abincin abincin - kawai compote ko ruwan 'ya'yan itace Berry.
- Maraice - raw karas a kowane nau'i, ganye na shayi, wasu ruwan 'ya'yan itace, mafi kyau duka cranberry ko cranberry.
5 rana
- Safiya shine kawai kopin shayi mai shayi.
- Ranar - daya orange, farantin kayan lambu na kayan lambu, shayi daga ganye.
- Bayan maraice - rabin apple, ruwan 'ya'yan itace Berry.
- Maraice - ruwan ma'adinai, salatin kabeji sabo.
6th rana
- Morning - 'yan' ya'yan itatuwa, koren shayi.
- Ranar - salatin kayan lambu da kayan lambu da kayan lambu tare da man fetur, borsch, ruwa mai ma'adinai.
- Abincin abincin - kawai compote ko ruwan kwalba.
- Maraice - karamin adadin kayan lambu, kayan shayi ko ruwan 'ya'yan itace.
Ranar 7
- Morning shine kopin shayi (duk wani), idan an so - karamin 'ya'yan itatuwa masu sassaka.
- Day - Boiled dankali, miya, kayan lambu salatin, kore shayi.
- Abincin burodi - 'ya'yan itatuwa da aka bushe, compote.
- Maraice - salatin kayan lambu, 'ya'yan itace a cikin kowane abu, kowane shayi.
Akwai abun da ya fi sauƙi na wannan abincin, tare da shi za ku iya ci wasu sutura da legumes na kayan lambu. Misalan irin wannan jita-jita za a iya cinye kabeji tare da tarawa a cikin irin albasa, tumatir, karas, wake, lentils, iri daban-daban na kayan lambu mai daskarewa, zucchini, gwangwani gwangwani.
Duk da haka, ya kamata a tuna da cewa ba kamar salads ba, dole ne a ci abinci a cikin ƙananan ƙwayoyi.
Kowace mako sai rana ta biyar, gurasar gurasa, nau'o'in kwayoyi irin su cashew, kirki, almonds, kirki, walnuts, da dai sauransu za'a iya karawa zuwa abincin abinci. Idan kun ji yunwa mai tsananin gaske, za ku iya cin abincin albarkatun kasa. Yi hankali tare da beets - yana da amfani ga tsaftace jiki, amma tare da yin amfani da kima zai iya haifar da takaici ga hanji. Ba da daɗewa ba kafin kwanta, ana bada shawara don ɗaukar kayan ado na soothing.
Sauran abincin kayan abinci
Mafi m lokaci don kayan lambu rage cin abinci shi ne kakar kayan lambu, i.e. lokacin yana kusan wata daya. Duk da haka, wannan lokaci kuma za'a kara ta hanyar ƙara gina jiki da kuma carbohydrates zuwa abincin. Tare da abinci, an lura da asarar nauyi na 2 zuwa 5 kilo.
Lambar Daily - kilogram daya da rabi na kayan lambu da 'ya'yan itatuwa.
Samfurori da aka ambata:
- Fresh 'ya'yan itatuwa.
- Fresh kayan lambu.
- Masara ko oatmeal.
- Cereal ko hatsin rai.
- Yoghurts, kirim mai tsami, kefir, madara mai madara, gidan cuku.
Samfurin samfurin don rana ɗaya:
- Na farko da karin kumallo shine salatin hatsi, wani farantin da masara da madara.
- Na biyu karin kumallo shine matsakaici mai tsayi.
- Abincin rana - kowane salatin kayan lambu tare da kirim mai tsami (man kayan lambu), dankali mai dankali biyu, wani gurasa.
- Bayan abincin rana - Bulgarian ja barkono.
- Abincin dare - kowane kayan lambu da kayan lambu.