Kowane mutum ya san cewa a cikin hunturu muna sau da yawa sau da yawa a lokacin rani. Sakamakon wannan shine rage cin abinci (ƙananan 'ya'yan itatuwa, berries da sabo ne kayan lambu), wata hanya ta hanyar tafiye-tafiye (kokarin motsawa a nan lokacin da kake da layi biyar), kuma Sallar Sabuwar Shekara ta bar alamarsu akan siffarmu. Yaya za a zama slimmer a lokacin sanyi? Don wannan abincin musamman na hunturu!
Abincin abinci na rukuni na Rasha ya samo asali ne a shekarar 2011. Masana sun lura cewa mafi yawancin abincin, waɗanda suka fi dacewa a cikin 'yan'uwanmu, ba su dace da yanayin mu ba, musamman ma lokacin hunturu. Bayan haka, yawancin abincin da aka yadu a yau ya samo asali ne daga masana kimiyya na Amurka, Jafananci da Isra'ila. Kuma yanayi a wadannan ƙasashe ya bambanta da muhimmanci daga Rasha. Saboda haka ana tilasta mata su zauna a kan abincin, bisa ga wani samfurori na samfurori waɗanda suke da wuya a samu a yankunanmu a lokacin sanyi.
Alal misali, a yawancin abinci ana samar da shi don cinye 'ya'yan itatuwa da kayan marmari mai yawa. Amma a kan manyan wuraren ajiyar hunturu a cikin hunturu muna da "cucumber" cucumbers, tumatir "filastik" da karin strawberry. Kuma babu wani abu da ke da amfani a cikinsu: babu dandano, babu wani dandano, babu bitamin. Sabili da haka, waɗannan samfurori ba za a iya ɗauka a matsayin tushen abincin ba, idan kana zaune a Rasha kuma za su rasa nauyi a cikin hunturu.
Bugu da ƙari, a cikin ragowar rukuni na rukuni na Rasha, cin nama ne kawai kawai yana da haɗari ga lafiyar jiki. Ba don kome ba a yanayin mu don haka shahararrun kayan cin nama ne. Amma su, ba shakka, ba za su rasa nauyi ba, amma abincin caloric na rage cin abinci a hunturu ya kamata har yanzu ya kasance sama da mummunan bakin ƙarfe 1200 kcal, kamar yadda aka shirya ta abincin yau da kullum.
Dalili a kan abincin cin abinci na hunturu
Babban mahimmancin abinci a lokacin sanyi shine haɗawa da zafi a cikin abincin. Kuma wannan yana nufin cewa abinci, bisa wasu apples da salads bar don rani. Kuma yanzu yana da lokaci don zafi yi jita-jita.
Har ila yau, tushen abinci shine daidaitaccen haɗin samfurori wanda zai karfafa kariya masu kariya ta jiki kuma ya hana haɗuwa da adadi mai yawa.
Wani muhimmin gudummawa a cikin cin abinci na hunturu yana takawa ne ta halin kirki. Bayan haka, zamu zama mai yawa a cikin hunturu, saboda munyi imani cewa a lokacin sanyi yana buƙatar ku ci karin don ku dumi. Amma tsarin kwayoyin halitta ya dogara ne kawai har ma ba a kan girman abinci ba, amma a kan ingancinta. Saboda haka, kana buƙatar tabbatar da jikinka cewa cin abinci mai kyau da daidaitawa zai taimaka wajen dakatarwar zafi a jiki da asarar nauyi.
Dole ne a tuna da cewa abincin hunturu ba a tsara shi ba don asarar nauyi. Ya haɗu da jinkirta da tsaftacewa na nauyi, kimanin 2-3 kg kowace wata. Kwararrun-abinci mai gina jiki sunyi la'akari da wannan ragewa a cikin tsari na jiki. Bayan haka, a cikin wannan yanayin, jiki baya fama da damuwa daga ƙananan abinci mai gina jiki, wanda ke nufin cewa nauyin da aka rasa ba zai dawo da sauri ba bayan an soke kayan abinci.
Babban abincin da ake cin abinci na yau da kullum shi ne cewa ba shi da ƙayyadadden abincin abinci (a maimakon ban da barasa da sukari a cikin tsabta), abinci yana da bambanci da daidaituwa. Zai fi dacewa ku ci a ƙananan raunuka: a cikin ƙananan ƙananan, amma sau da yawa, sau 5-6 a rana. A wannan yanayin, nauyin mai fatalwa mai yawa ba zai samar ba kuma ba za ku ji yunwa ba.
Products don cin abinci hunturu
Lokacin zabar samfurori don cin abinci na hunturu, la'akari da dukkanin yanayi da ma'aunin sunadaran, fats da carbohydrates a cikinsu.
Sunadaran
A cikin hunturu muna sau da yawa yana zama a cikin wani wuri mai rikici, jin damu, yanayin ba sau da farin ciki. Wannan shi ne mafi girman saboda rashin aikin hasken rana da yanayin sanyi a waje da taga. Don tada yanayin da inganta lafiyar ku zai taimaka wa abubuwa phenylin da tryptophin, wadanda suke cikin abubuwan gina jiki. Wadannan abubuwa sun taimaka wajen inganta samar da endorphins ("hormones masu farin ciki"), wanda ya bunkasa yanayi, taimakawa jin daɗin ciki da kuma kula da abincin mu. A ina ne furotin dake dauke da kayan da yafi amfani? A nama na kaza, turkey, kifi da kaya, namomin kaza, wake (wake da wake), soy, buckwheat, madara, cuku, cuku da ƙwai.
Carbohydrates
A lokacin hunturu, jikinmu ba shi da wani abu da ake kira serotonin bala'i. An hada shi a hasken rana, wanda yayi kadan a lokacin sanyi. Muna cike da kasawar wannan abu ta hanyar cin abinci iri-iri, kayan abincin, cakulan da sutura. Amma sukari da ke cikin waɗannan abubuwan da ke cikin ni'ima ba wai kawai samar da seratonin ba, har ma da yawan kima a jiki. Menene zan yi? Sauya halayen carbohydrates mai cutarwa tare da hadaddun amfani! Ana samun irin wadannan carbohydrates a cikin ganye, kayan lambu, burodin daga gari mai hatsi, ƙurar oat. Maimakon wuri mai laushi da cakulan, ya fi dacewa da kunshe da apricots dried, prunes da raisins a cikin abincinku.
Fats
Mafi kyawun fats a cikin hunturu shine kayan lambu. Ga yankinmu, sunflower, lilin da itacen al'ul suna da kyau. Har ila yau, ana amfani da ƙwayoyi masu amfani masu yawa a cikin kabewa da sunflower tsaba, walnuts da Pine kwayoyi, hazelnuts da almonds.
Abin sha
A cikin hunturu, abincin sharaɗɗun zai zama zafi mai tsami, tsirrai na 'ya'yan itatuwa masu tsire-tsire da' ya'yan itatuwa na daskararre (black dutse ash, cranberries), 'ya'yan itacen cranberry.
M rage cin abinci na abinci mai sanyi
- Abincin karin kumallo: kwai mai yalwa, gishiri na gari na gari, oatmeal da gero porridge, kore shayi.
- Na biyu karin kumallo: 200 g cuku cuku (ba skim, amma ba ma mai, akalla 2-3%) ko yogurt na halitta.
- Abincin rana: naman nama a kan naman sa ganyayyaki da kayan lambu (karas, albasa, kabeji, beets), 250 grams na buckwheat Boiled, 50 na sauerkraut.
- Abincin burodi: 2 apples, compote na 'ya'yan itatuwa dried.
- Abincin: Boiled farin kabeji, 200 g na kaza nono (Boiled ko gasa), 200 ml na kefir.