Babu mutane da yawa da suke sha'awar mutane. Bugu da ƙari, a tsakanin su maza (da mata da manyan siffofin) "manna" m labels a gare su. Duk da haka, 'yan mata ba wai kullun ba ne saboda zargin su. Mafi sau da yawa, asarar nauyi, kuma, yadda ya kamata, siffofin suna bayyana ta hanyar cututtukan hormonal. Har ila yau, haifar da ciwo da rashin ciwon rashin lafiyan halayen, rashin barci, damuwa na yau da kullum, rashin tausayi, rashin lafiya. Sabili da haka, kafin ka ci gaba da cin abinci don riba, dole ne ka ƙayyade ainihin asarar nauyi. Bayan haka, za ka iya zaɓar abun da ke ciki da abinci mafi yawan gaske. Yanayin da aka zaɓa ya kamata a gabatar da hankali, don kaucewa sauke jikin. Yana da matukar muhimmanci a kiyaye adadin. Ba za ku iya fara cin abinci ba kuma ba a gama shi ba, don motsawa zuwa saɓani daban-daban.
A matakai na farko, abinci ya kunshi abinci maras calorie. Gaba ɗaya, yawan adadin kuzari da aka cinye a kowace rana bai wuce 3000 - 3500 Kcal ba. Labaran ya zama kimanin 15%, rabi daga cikinsu - zai fi dacewa da asalin dabbobi (130 - 150 grams kowace rana). Fats - ba fiye da 30% ba. Carbohydrates - ba fiye da 55% ba. Tare da irin wannan cin abinci, yawancin jiki zai iya karuwa. Don rage acidity, yana yiwuwa ya dauki man fetur (mai da man zaitun mai kyau) a cikin adadin teaspoons uku a rana (a salads ko kawai don wannan kwayoyin halitta). Lokacin zabar abun da ake ci don samun karfin jikin jiki, kauce wa ƙarancin carbohydrates. Hanyoyin carbohydrates da yawa suna haifar da matsanancin masara mai yawa, saboda abin da ƙarin folds zai iya bayyana a kan kwatangwalo da ƙuma.
Bi umarnin don wadatar riba:
- Kafin abinci (na minti 30) sha rabin gilashin 'ya'yan itace ko ruwan' ya'yan itace.
- Ku ci abinci guda huɗu a rana a cikin kananan rabo a wani lokaci.
- Kada ku yi motsa jiki bayan mikiwar jiki.
- Ciki da wake, taliya, gurasa na fari, 'ya'yan itace, sukari, zuma, saltsium ma'adinai, juices a cikin abincin don inganta narkewa. Ku ci bitamin.
- Ku ci hankali. Kowace rana, cin abinci ya kamata ya bambanta.
Breakfast. Don rage cin abincin da za a yi don samun karfin abincin karin kumallo zai zama nau'o'in hatsi, omelets a kan madara, cuku, koko, cuku. Kada ku ci kowane safiya daidai wannan abu. Porridge dafa daga hatsi iri daban daban, ƙara gurasa (kwayoyi, zuma, 'ya'yan itatuwa), kayan abinci dabam. Kula da adadin abincin da kuke ci. Idan abinci ga nauyin nauyi - wannan baya nufin cewa zaka iya cin abin da ke cikin jere a kowane adadin. Duk wani abincin, ko da na daukar ma'aikata, shine mahimmanci a kan sha'awar mutum. Abincin da ba a yalwata ba zai sa jiki ya damu, ba abin sha'awa ba.
Abincin rana. Nama na naman alade da kaji ya zama tushen abincin abincinku. Nama dafa, simmer ko dafa ga wasu. Ƙara yawan yawan kifi zuwa biyu. Kifi kifi sun fi amfani dashi don motsawa, don haka ba don yin amfani da micronutrients masu amfani ba. Garnish zabi a cikin hankali, amma mafi kyau dafa shi-kayan lambu da tumatir har sai kome bai zo ba. Don kifi ko nama, dafa shi ga ma'aurata, suna da dadi, suna iya zama dan kadan.
Abincin abincin. Za ku iya shirya wani abincin gari maraice kowace salads, gurasa mai haske, jita-jita na sararin samaniya tare da kwayoyi, dried apricots da raisins. Gwada iri-iri iri-iri. Yana jin kyauta don amfani da sabon kayan hade da kayan lambu, kayan lambu, kayan yaji, abubuwan da suka dace. Amma tuna, wannan ba abincin dare na biyu ba ne, amma abincin abincin rana. Kada ku yi rikodi.
Abincin dare. Casseroles, qwai a kowane nau'i, kayan abinci suna dace da maraice. Abincin ya kamata ya zama caloric da zuciya, saboda haka baku so ku ci da dare. Amma ba za ku iya yiwa dare ba.
Biye da cin abinci don samun karfin kuɗi, za ku iya yin karin siffar mata. Amma wajibi ne a lura da ma'aunin cewa biyayi na mace ba zai haifar da kiba ba. Idan kuna so ku ci tsakanin abinci da aka shirya, za ku iya shirya abun abincin tare da banana, girael mai haske ko broth.
Kada ku ci sanyi mai sanyi ko abinci mai zafi - sauyin zafin jiki na kwaskwarima ya rage rage ci gaban enzymes wanda ke taimakawa wajen shayarwa na gina jiki. Kula da abincin da ake amfani da su don samun karfin gaske, tabbatar da yin wasan kwaikwayo na jiki. Yin motsa jiki a gym ko kuma kai tsaye, tare da ingantaccen abincin abincin, za ta taimaka wajen canza amfani da adadin kuzari zuwa ƙwayar tsoka, kuma ba a kwance ba.