Idan muka ƙidaya darajar abincin yau da kullum na wani balagaggu, za mu iya ganin wani abu mai mahimmanci na al'ada. Akwai calorie mai yawa - damuwa, cin abinci da yawa. Wannan wuce haddi na adadin kuzari yana haifar da samuwar kitsen jiki, koda, hanta, sashin gastrointestinal da tsarin kwakwalwa. Canja yanayin zai taimaka wajen cin abinci maras adadin calories, yawancin adadin kuzari a cikin mata ya kasance daga 1000 zuwa 1500 kcal, ga maza daga 2000 zuwa 2200 kcal. Abincin rageccen kalori shine maganin matsalar matsalar calorie mai girma.
Karancin rage yawan calorie yana dogara ne akan gaskiyar cewa lokacin da mutum ya fara rage yawan abincin caloric na yau da kullum zuwa matakin da ake so, to jiki yana canzawa wajen yin amfani da tsabar mai. Sabili da haka, rage yawan nauyin nauyi yana da tsawo, amma yadda ya kamata, don makonni 2 a kilo bakwai. A hankali a jiki yana amfani da ƙwayar karancin calories, yana aiki yadda ya kamata, yayin da yake buƙatar ƙananan abinci.
Low calorie rage cin abinci - rashin ƙarfi
Rashin rashin amfani da rage cin abinci mai rage-calori ya dogara ne akan mutumin da kansa. Akwai hanyoyi da fasaha da yawa don nasarar magance wannan matsala. Kuna buƙatar shirye-shiryen zuciya don gudanar da abinci, ku san ka'idodin abinci mai gina jiki.
Dokoki da shawarwari don cin abinci maras calorie
Abincin abinci na caloric baza a iya ragewa a ƙasa da matakin ƙirar mutum ba. Idan mutum ya yi ƙoƙari ya rasa nauyi sauri, wannan zai kai shi ga sauran sakamako, jiki baya jure wa irin wannan nauyin. Abinci mai rage-calorie, zai gane shi alama ce ta yunwa kuma ya dauki matakan da za a shayar da abincin da ake cinyewa kuma ya ajiye kayan ajiya mai ma'ana lokacin da abinci ya koma al'ada.
Karancin rage yawan calorie yana da tasiri da sauƙi, tsawon makonni 2 yana ba ka damar rasa nauyi zuwa kilo shida. Nauyin sauri yana raguwa kuma sakamakon yana nan da nan bayyane. Ya kamata ku dauki nauyin cin abinci maras calorie. Dole ne a zaba abubuwa da ƙananan carbohydrate, kowace rana ta ƙidaya adadin kuzari. Abinci na yau da kullum ga mata bai kamata ya zama calories 900-1000 a kowace rana ba, kuma ba fiye da 1500 adadin kuzari ga maza ba. Bada samfurin caloric na samfurori, zaka iya yin menu, kuma amfani da waɗannan samfurori da suke taimakawa ga asarar nauyi da kuma ƙone mai.
'Ya'yan inabi
Rage insulin cikin jini, ya rage jin yunwa, ya rage sha'awar ci. Ƙara rigakafi da kuma wanke jikin ka daga ruwan 'ya'yan itace daga slag, idan gauraye da Citrus ruwan' ya'yan itace. Idan ka ci kashi na hudu na karan kafin ka ci abinci, za ka iya ƙona calories 800.
Green shayi
Yana da arziki a wasu antioxidants, wanda zai kare tasoshin jini, zuciya kuma yana shafar matakai na rayuwa a jiki. Ya kamata ku sha gilashin tabarau 5 a rana kuma ku rasa kilo 70. Dole ne ku ci shi tsawon rabin sa'a bayan cin abinci.
Abarba
Ruwan jini, yana wanke hanji, yana ƙarfafa narkewa. Babban magunguna na abarba - rabawa da furotin da mai ƙanshi a cikin sel. Tsarin kanta kanta yana faruwa 24 hours bayan rikici. Idan akwai yiwuwar, kana buƙatar amfani da shi kowace rana.
Asparagus
Yana kawar da ruwa mai yawa daga jiki, kuma a baya, bishiyar asparagus yana da dadi. Idan kayi amfani da shi kowace rana don kwanaki 14 a 500 grams, zaka iya rasa har zuwa kilo 3.
Pears da apples suna da kyau a tsakanin abinci, a matsayin abun ciye-ciye, suna da arziki a cikin pectin. Ana iya amfani da kwayoyi pine don cinyewa, suna da kyau a salads kuma rage ci.
Tare da ruwan sanyi, jiki yana cikakke, kuma saturation tsari ya ci gaba na dogon lokaci, yayin da ake narke miyan sanyi yana cinye adadin adadin kuzari. Kifi yana da kyau digested, kuma ba a jinkirta wuce kima ba. Rasberi sabo ne ko kuma daskararre a cikin kowane adadin ya rabu da ƙari kuma an sauke shi sauƙin.
Low-calorie abinci menu
Breakfast - oatmeal, koren shayi da bishiyar asparagus.
2-nd karin kumallo - wani matsakaici na pear ko apple.
Abincin rana - Gishiri nama tare da ganye, koren shayi da ¼ ɓangaren ganyayyaki.
Abincin abincin - 30 grams na almonds, orange.
Abincin dare - kifi naman kifi ba tare da gishiri, abarba ba.
Karancin rage yawan kalori - kwanaki 4 a kan curd da ayaba
Abincin rage yawan kalori saboda nauyin caloric na samfurori yana aiki abubuwan al'ajabi. Kilograms ba je nan da nan, amma bayan kwanaki 5, amma karin fam ba zai dawo ba. Muna ba ku wani zaɓi don ingantaccen abincin calorie: banana-curd. Bisa ga masana, idan kun ci ayaba da cakali a kowace rana don kwanaki 4, za ku iya rasa har zuwa 3 kg.
Ana amfani da wannan abincin don wanke jiki na abubuwa masu cutarwa, kuma don ya rasa nauyi. Abinci mai sauƙi mai sauƙi, akwai buƙatar ku ci a lokacin farko da kwanaki 3 na 'ya'yan itace da cuku.
Kuma ranar 2 da 4 na rana, ya kamata ku ci abincin da abinci tare da abun ciki mai gina jiki mai girma. A lokacin cin abincin bankin-banana, kana buƙatar cin abinci a cikin ruwa mai yawa. Zai iya zama unsweetened kore shayi kuma har yanzu ma'adinai ruwa. Don samun sakamako mafi girma, kana buƙatar hada hada cin abinci tare da motsa jiki.
Wannan abincin ya kamata a maimaita shi fiye da lokaci 1 a kowane wata. Domin kada ya cutar da jiki, dole ne a cika wannan yanayin. Wannan abincin yana da kyau a jure, bazai buƙaci mutum yayi amfani da wannan abinci na farko. Na dabam, kana buƙatar haskaka menu na banana da cuku.
A ƙarshe, mun ƙara cewa mai rage yawan kalori mai inganci yana ba da damar jiki ya rasa nauyi don kada batutuwan da aka rasa ba su dawo ba. Yi sama da abincinku, gwaji kuma kada ku manta game da ka'idodin ka'idojin abinci mai kyau. Kula da su, ba za ku rasa nauyi kawai ba, amma kuma inganta lafiyar ku.