Kyakkyawar abinci - menene?
Abinci mai kyau shi ne abincin yau da kullum ga masu yawan carbohydrates, sunadarai da fats. Yawan adadin kuzari yana samar da cikakkiyar aiki na jiki kuma yana yin tasiri. Lokacin da ake kiyaye tsarin cin abinci mai kyau, an sake mayar da microflora na hanji, an inganta ciwon gwano, gishiri na gishiri yana da cikakke, kuma mai yawan kima ya rabu.
12 dokoki don cin abinci mai kyau - ku ci kuma ku rasa nauyi
Bambanci tsakanin cin abinci mai kyau da kuma abincin mai karancin calorie shine ku ci sau 5-6 a rana (!) Kuma ku ji dadin abincin. Weight ya tafi, kuma jiki yana sake haifuwa. Abinci mara lafiya ba abun da ba'a damu ba, amma jerin ayyuka ba tare da asarar nauyi da sabunta lafiyar ba zai yiwu ba.- Breakfast ne mafi muhimmanci abinci. Babu abincin karin kumallo - babu wani adadi mai kyau. Haka ne, a, 'yan mata, ana tabbatar da ita ta hanyar gina jiki. Ba tare da cin abinci ba, sai ka "karya" tsarin narkewa. Sakamakon: rauni, zhor ta karfe 10, mummunan yanayi, nau'i biyu a kan tsarin narkewa a yayin rana.
- Babu yunwa! Muna ci sau 5-6 a rana, kuma samfurori masu amfani. Cikakken karin kumallo, abincin rana da abincin dare + 2-3 abun ciye-ciye da 'ya'yan itatuwa / kayan lambu / santsi.
- Suka tashi, sunyi hakora, suka sha gilashin ruwan dumi da 1 tsp. zuma da yankakken lemun tsami. Saboda haka za mu fara ciki cikin mataki "shirye don cin karin kumallo!". Bayan minti 15 mun ci.
- Muna sha akalla lita 1.5 na ruwan sha a rana. Juices, teas, ma'adanai ba a la'akari da su ba.
- Minti 15 kafin cin abinci mai dadi, sha 200 ml na ruwa, amma ba za ku iya sha abincin ba. Bayan minti 20-30, kuyi shayi tare da lemun tsami, sa'an nan kuma ku sake ruwa.
- Oh, ƙi a 18:00. Macizai sun ce ba za ku ci ba bayan shida. Kyakkyawan abincin da ake dashi don asarar nauyi zai ba ka damar fashe bayan 20:00, amma madara da 2-3 hours kafin kwanta barci. Babban abu ba shine ya wuce kullun yau da kullum na BJU ba (menene, karanta a ƙasa).
- Mun shirya jita-jita na firiji: sausages, mayonnaise, ketchup, sausages da kayayyakin ƙwayoyi - a cikin sharar. Mun cika ɗakunan da kayan lambu, filletin kaza, 'ya'yan itatuwa da yoghurts.
- Muna dafa kawai don ma'aurata ko a cikin wani mahaukaci! Masu taimakawa da abinci suna ajiye dukan kayan da suke amfani da ita a cikin tasa. Muna mantawa game da dankali, da fata da pies.
- Fara fararen abinci. Wannan littafi ne tare da suturar kayan abinci mai lafiya na mako guda. Don haka ba za ku karya ba.
- Ku ci dadi (ko da pies da wuri) sau ɗaya a mako da safe. Amma a cikin matsakaicin matsakaici. Don karya kilogram cake a daya zama - don mayar da mai a cikin ciki.
- Kada ku sha kofi. Cutar da ciki, zuciya da hakora.
- Shirya kwanaki masu saukewa kan kefir da apples.
Me ya sa ba za ku ci ba? Amfanin lafiya, da kyau da abinci mafi kyau ba ya wanzu. Kyakkyawan abinci mai kyau ne mai girma yanayi, makamashi da kyau adadi.
Muna la'akari da abun da ke cikin caloric da BJU
BJU takaice ne ga gina jiki, mai, carbohydrates. Abinci na cin abinci mai mahimmanci an samo shi ne bisa la'akari da mutum ɗaya na al'ada na yau da kullum na BJU. Wato, muna lissafin yawancin jiki yana ciyar da makamashi (calories) kowace rana don aiki na al'ada. Don rashin nauyi, zamu ɗauki 200-300 kcal daga sakamakon. Yi nauyi - kar a canja wani abu, rubuta - ƙara da calori da fiz. load.
Ta hanyar hanyar Harris-Benedict
Ga mata: 655 + (nauyin 9.6 *) (1.8 * tsawo, cm) - (shekaru 4.7 * = OOV - total metabolism (kcal).
Yanzu karu da nauyin nauyin jiki:
- Sedentary salon - 1, 2;
- Yin wasanni sau 1-3 a mako - 1, 3;
- Horarwa 4-5 sau a mako - 1, 5;
- 'Yan wasa masu sana'a - 1, 8.
Ya juya: 655 + (9.6 * 45) + (1.8 * 158.5) - (4.7 * 21) = 655 + 432 + 285.3 - 98.7 = 1273.6 kcal / day. 1237.6 * 1.3 = 1655.68 kcal / rana.
Kuma a yanzu zamu lissafta yawan yau da kullum na abinci mai gina jiki mai gina jiki don rage yawan nauyin BJU.
- Protein:
- domin rashin aiki 1-1.5 g da 1 kg na nauyi;
- don aiki da kuma kafa masallacin 1.8-2.5 g ta 1 kg na nauyi.
- Fats: 1 g da 1 kg na nauyi;
- Carbohydrates: 5 g da 1 kg na nauyi jiki.
A cikin 1 gram ya ƙunshi kcal:
- furotin - 4 kcal;
- fats - 9 kcal;
- carbohydrates - 4 kcal.
Munyi la'akari (nauyin ma'auni na 45 kg):
- B (1.5 * 45 * 4) = 270 kcal;
- Ж (1 * 45 * 9) = 405 kcal;
- Y (5 * 45 * 4) = 900 kcal.
Jimlar: 1575 kcal.
Don rage nauyi, rage adadin carbohydrates zuwa 4-3 grams kowace rana. Ƙara ƙwayar tsoka - ƙãra sunadarai. Canji a cikin abinci shine mai sauƙi, ba fiye da kashi 10 cikin 100 ba.
Delicious menu abinci na rana
Muna ba da dama da karin kumallo, abincin rana, abincin dare da kuma abincin abinci, daga abin da za ku iya shirya saurin abinci na mako-mako.
8:00 Breakfast
- Oatmeal a kan madara 0% + raisins / dried apricots + 1 tsp. cellulose.
- Gero porridge a kan madara 1.5% + dried apricots + 1 tsp. zuma.
- Biyu qwai mai laushi mai qafafi + da gurasa na gurasa maras yisti + kayan salatin kayan lambu (sanyaya: man zaitun + barkono barkono).
- Curd tare da apricot / raisins / banana + 1 tsp. Kirim mai tsami + gurasa
10:00 Kayan abinci №1
- Smoothies affle + kirfa + karas
- Juicy mai dadi da m apple + gilashin kefir;
- 'Ya'yan itãcen marmari ne sabo ne (sai dai banana, inabi);
- 'Ya'yan itãcen marmari' '' '' walnuts + kefir.
13:00 Abincin rana
- Kayan kayan lambu stew + kaza mai kaza ga wata mata;
- Ƙasa maras nama mai girma da gurasa na gurasa da gurasa 150 grams;
- Buckwheat porridge + madara nono (namomin kaza, tumatir, cuku);
- Gasa dankali (2-3 guda) tare da cream, ganye da namomin kaza + kayan lambu salatin.
16:00 Lambar bidiyon 2
- Smoothies affle + kirfa + karas
- Juicy mai dadi da m apple + gilashin kefir;
- 'Ya'yan itãcen marmari ne sabo ne (sai dai banana, inabi);
- 'Ya'yan itãcen marmari' '' '' walnuts + kefir.
19:00 Abincin dare
- Kifi da kayan lambu dafa a cikin tanda;
- Bishiya da wake-wake da wake-wake da wake-wake da wake-wake da kayan lambu tare da kayan lambu na naman alade 70 g na naman kaza;
- Rashin shinkafa tare da namomin kaza + kayan lambu;
- Ƙungiyoyin kifi sun shafe tare da buckwheat.
Abubuwan da ke da lafiya don asarar nauyi - kasafin kuɗi
Cin abinci mai kyau - baya nufin tsada. "Ba zan iya sayen kaza ba, babu kudi don 'ya'yan itace, da kifi a gaba ɗaya don farashin sama," sune uzuri wanda basu dace da gaskiyar ba. Ƙidaya yawan abincin da za ku yi, da sausages, cheeses, dankali, man shanu da sauransu a cikin wata daya. Kuma ƙidaya adadin abincin da kuke ci a lokaci guda.
Abincin abinci mai kyau shine rabo na 75-150 grams na daya samfurin, da kuma k'arak'ya 1-2 'ya'yan itace. Wannan ba kawai amfani ba, amma tattalin arziki.
Mun ƙaddara jerin abinci mai kyau waɗanda ba za su buge walat ba.
Abinci a cikin furotin:
- asalin dabba: kaji, naman alade, qwai, kifi, cuku, cuku, kirim mai tsami, madara, kefir;
- samfurin kayan lambu: soya, kwayoyi, oatmeal, semolina, macaroni (irin hatsi), gero, shinkafa, namomin kaza, sha'ir sha'ir.
Samfurori tare da ƙwayoyi masu sutura : kayan lambu, zaitun, linseed, man fetur. Zaitun, tsaba, kwayoyi. Don bayar da jiki tare da mai, ku sha da safe 1 tsp. man bayan gilashin ruwa.
Amfanin carbohydrates masu amfani: 'ya'yan itatuwa, kayan lambu, kayan lebur, soya. Raisins, banana, karas, beets - ci a kananan ƙananan. Don abincin abincin carbohydrate shine manufa: apples, sauerkraut, citrus, kiwi, ceri, plum, pear, strawberry, tumatir, cucumbers, namomin kaza, pomegranate.
Yin amfani da "ruwan shafa" don amfani da caloric
Rubuta abun cikin calories daga samfurori, ƙidaya kowace gram a cikin kowane abincin abincin rana 7 kwana a mako! Yana da mummunan gaske, ba haka ba ne? Kasance tare da tsoro, abubuwan da ke faruwa na dijital ba su kula da cin abinci mai kyau ba kuma suka samar da ƙarancin ƙididdigar calories waɗanda za ka iya shigar a kan na'urarka:
- Calories counter daga FatSecret;
- Calorie calculator daga Yauheni Bulat;
- MyNetDiary Kalori Counter PRO;
- Haɗuwa daga samfurori daga Sergey Nesterov;
- Caloric abun ciki na samfurori daga Nebulus.
Muna fatan ba ku da tambayoyi game da yadda za ku ci abinci daidai!