Hanyar zuwa slimness mai sauƙi ne: don kasancewa cikin tsari mai kyau, ba dole ba ka yi nasara kuma ka motsa da ƙarin. Masana na asibitin ke gudanar da bincike kan yanayin rayuwa mai kyau, ba su yi wani bincike ba. Amma tsarin su ya kaddamar da dukkanin ka'idodin da aka sani, yana fassara su daga ka'idar ka'idar zuwa tashar mai amfani. Babbar wasikar - ba matuƙar matsanancin yunwa da yunwa. Abinci ya kamata a daidaita. Akwai wasu ƙwarewa, waɗanda suke da daraja su kula da waɗanda suke so su rasa nauyi. Ga wasu matakai daga Mayo.
Count calories
Dole ne ku ƙididdige yawan kuɗin kuɗin yau da kullum da kuke amfani da ku. Babban shawarwarin masana masana Amurka shine kamar haka: mace da ke jagorantar salon rayuwa mai dacewa tana iya bada kimanin calories 1800-2000 a rana. Duk da haka, idan kuna ƙoƙari ku rasa waɗannan ƙarin fam, dole ne ku ƙuntata kanku. Ayyuka na nuna cewa rage abun cikin caloric na menu na yau da kullum zuwa 1200 kcal ya sa ya yiwu ya rage nauyi da sauƙi, da sauri, da kyau kuma ba tare da lahani ba ga lafiyar yayin yada al'adun abinci mai gina jiki.
Zaka iya yin lissafi mafi mahimmanci na iko. Ba wuya a fahimta ba. Shigar da tsawo da nauyi (a cikin cm da kg), shekaru, jima'i, nuna burin (rasa nauyi ko kiyayewa) kuma gano yawan kilocalories a kowace rana Ma'aikatan likitancin Mayo sunyi la'akari da ku, kuma zaka iya samun sirri, don ku da kaina abinci na abinci na jituwa. Daga gare ta ya bayyana abin da samfurori da kuma yadda za ku iya samun rana. Ƙididdigar ƙimar yawan makamashi na makamashi zai samar da rabon zaki na nasara a rasa nauyi. Amma har yanzu bai isa ba.
Ƙari fiber!
Wadannan sunadaran abinci ne, wanda ba kamar fat ba, sunadarai na carbohydrates, jiki yana jin dadin jiki ta hanyar cin abinci mai kyau. Suna wucewa cikin tsarin tsarin narkewa, ba a tunawa ba. Me ya sa suke bukatar wani abu? Ya juya cewa akwai amfani sosai a cellulose. Zai iya zama nau'i biyu: mai narkewa kuma wanda ba shi da haɓaka. Na farko an haɗe shi da ruwa kuma ya zama wani nau'i na gel, wani nau'i na "mai tsaftacewa" domin tasoshin da ke wanke cholesterol a kan ganuwar su. Ana iya samun fiber mai sauƙi a yawancin abinci, alal misali, a cikin kwasfa na hatsi marasa abincin, a cikin wake, apples, 'ya'yan itatuwa citrus. Sakamakon zafin jiki yana inganta tsari a cikin jiki ta hanyar daban - yana taimakawa wajen cire yatsun daji, yana daidaita aikin ƙwayar hanji. Its tushen: hatsi, bran, kwayoyi, kayan lambu. Abincin mai wadataccen abu, a matsayin mai mulkin, yana buƙatar tsararraki mai kyau, wanda kuma ya adana daga overeating. Bayan haka, ya fi tsayi da yawa, da karin lokacin da za ku fahimci cewa jin daɗi na riga ya zo. Bugu da ƙari, fiber yana ba da "girma" na rabo, ba tare da ƙara yawan abin da ke cikin caloric ba. Yawancin yau da kullum ga mata a karkashin 50 yana da 25 g, bayan - 21 g Adding fiber dietary to rage cin abinci ya kamata a hankali, a cikin 'yan makonni, sabõda haka, kwayoyin daga cikin tsarin narkewa suna saba da wani sabon load. Sha yalwa da ruwa, domin yana hade tare da fiber tana aiki mafi kyau.
Dala na jituwa
Sakamakon mafi kyau na kayan abinci, dace da kowane mutumin lafiya mai lafiya, likitocin asibitin suna nunawa a cikin nau'i na dala. A tushe shi ne kayan lambu da 'ya'yan itatuwa, wanda za'a iya cinye a cikin marasa yawa. Amma ƙananan iyaka, bisa ga masana'antun abinci na Amurka, akwai: 4 da 3 sabis (1 bauta = 60 kcal = 150-200 g). Na gaba zo samfurori na carbohydrate, su ne ainihin tushen makamashi: kimanin 6 servings kowace rana (1 bauta = 70 kcal). Wannan sashe ya fi kyau "cike" tare da abin da ake kira hadarin carbohydrates. Wadannan sun haɗa da, alal misali, gurasar gurasar gari, shinkafa wanda ba a raba shi ba, mai yalwa ba tare da tsaftacewa ba, kuma macaroni daga gari mai laushi. Sun dauki tsawon lokaci don yin kallon kuma suna ba da jin dadi da yawa. Wadannan sunadarai ya zama dan kadan: game da kashi hudu na abinci na rana. Ko da žasa ya kamata a hada su a cikin matakan su. Kambi na kambi iri iri iri. A kansu masu gina jiki na asibitin sun kafa iyakacin iyaka - babu fiye da 75 kcal a kowace rana.
Muna ci daidaita: yawan yau da kullum yana da 1200 kcal.
3 abinci + 3 hatsi, 100 kcal, sha - ruwan ma'adinai ba tare da gas da shayi ba tare da sukari ba.
Abincin karin kumallo
Oatmeal casserole
Yi shiri don shi ranar kafin ka bar shi cikin firiji. Da safe, kawai saka tasa a cikin tanda.
Ga mutane 8: 1 tebur. wani cokali na kayan lambu mai; 1/3 kofin launin ruwan kasa; 1/2 kofin apple miya; 4 kwai fata; 3 kofuna na dried oatmeal; 1 teaspoonful. a cokali na kirfa; 1 kofin mai-mai madara.
Yi amfani da tanda zuwa 180 C. A babban akwati, hada man shanu, apple puree, sukari da sunadarai. Ƙara kayan shafa mai bushe, sa'an nan ku zuba cikin madara. Kamar yadda ya kamata, hada kome. Yayyafa man fetur da gurasar dafa abinci kuma sanya mashi sakamakon shi. Sanya cikin tanda, ba tare da rufe ba, tsawon minti 30.
A kashi 1: 204 kcal, 8 grams sunadarai, 34 grams na carbohydrates, 4 MG na fiber, 4 g mai (cikakken - 0.7 g), 0.5 MG na cholesterol.
Abincin dare
Tuna salatin a burodin pita
Tuna ne tushen furotin da fatsari mai kyau domin abinci mai gina jiki. Fresh kayan lambu suna da kyau don dandana kifaye kuma zai ba da ji na satiety, ba overloading jiki tare da karin calories.
Don mutane 6: Lavash Armenia, 200 grams na sasfa sliced, 3 tumatir a yanka a kananan guda, 100 g na barkono mai dadi, 200 g na sliced broccoli, 100 g na yankakken yankakken seleri, 50 g na albasa albasa yankakken, 350 g na gwangwani tuna a cikin ruwan 'ya'yanta (ruwan sha), 1/4 c. spoons na curry foda, 100 g haske mayonnaise.
Dukan sinadaran kamar haka, sauti, kakar tare da curry da mayonnaise. Sanya kowane ɓangaren salatin a gurasar pita kuma saka shi a firiji don minti 30.
A kashi 1: 200 kcal, 15 g furotin, 23 g carbohydrates, 4 MG fiber, 5 g mai (cikakken - 1 g), 20 mg cholesterol.
Abinci mai dadi
Gazpacho tare da wake
Tare da kara wake, miya na gargajiya yana da karfi da fiber.
Don mutane 6: 1 iya (450 g) na farin wake a cikin ruwan 'ya'yan itace (ruwa mai tsabta), gilashin 6 na ruwan tumatir, 200 g tumatir da 100 g na cucumbers, yankakken fin, 50 grams na albasa albasa, faski da 3 cloves da tafarnuwa, yankakken yankakken , 1/4 shayi. spoons na chili miya, 1 lemun tsami ruwan 'ya'yan itace.
Mix da sinadaran da kuma firiji na 1 hour. Ku bauta wa miyan sanyi.
A kashi 1: 191 kcal, 7 g furotin, 38 g carbohydrates, 9 MG fiber, 3 g mai (cikakken - 0 g), 0 MG cholesterol.
Chicken tare da abarba, kayan lambu da kuma shinkafa
Wannan abincin Asiya ne - wani samfurin abinci na abinci.
Don mutane 4: nauyin kaji na 300, 1 1/3 kofin ruwa, 2/3 kofin launin ruwan shinkafa, tafarnuwa 2 tafarnuwa, 1 tebur, cokali mai kayan lambu, 1 karas da barkono 1 barkono, yankakken fin, 250 grams na yankakken gwangwani gwangwani , 1 gilashin daskararre kore Peas. Don marinade: 1 teaspoonful. cokali na soya miya da apple cider vinegar, 1/2 teaspoonful. spoons na freshly ƙasa ginger. Don miya: 1,5 tebur. tablespoons na sitaci, 1 teaspoonful. cokali na freshly ƙasa Ginger da apple cider vinegar, 3 teaspoons. spoons na abarba ruwan 'ya'yan itace, 1.5 teaspoons. spoons na soya miya.
Yankin kaza na Marinate. Hada abubuwa masu sinadarai don miya. A cikin ruwan 'ya'yan itace don 1/2 tebur. Spoons na man fetur fry karas da barkono, ƙara pineapples da Peas, fitar da cakuda. Canja kayan lambu zuwa cikin kwano. A cikin ruwan 'ya'yan itace a kan sauran man fetur, fry da nono. Ƙara kayan lambu, saka shi duka tare 1 min. Zuba a cikin miya, kawo shi a tafasa. Yi ado da shinkafa.
A cikin kashi 1: 260 kcal, 17 g furotin, 35 g carbohydrates, 4 g fiber, 5 g mai (cikakken - 1 g), 33 mg cholesterol.