Kowane yarinya ko mace yana so ya kasance a kullun kuma yana da kyau. Idan siffarta tana da kyau, to, babu abincin da zai bi shi ba lallai ba ne. Hakika, wannan baya nufin cewa tana iya ci duk abin da yake so. Alal misali, kowa da kowa yana son mayonnaise, ketchup. Ƙananan ƙuntatawa a abinci shine kada a sami nauyi. Kuma don ci gaba da tsokoki a sautin, kana buƙatar wasanni. Hasken haske na minti 15 a rana. Babu wanda ya ce ya zauna a dakin motsa jiki na tsawon sa'o'i ko kwanakin. Ba za ku iya ziyarce shi ba. Aiki a gida.
Ga wasu ƙananan gwaje-gwaje. 1-2-3 farawa
Yip: kafafu na nashirin kafafu, an sanya safa a waje, hannayensu a gabansa.
Mene ne muke yi: muna gudanar da matakai guda uku - zuwa "1 -2-3" mun tafi kasa, zuwa "4" mun hau. Maimaita sau 16. Don gyara sakamakon, muna yin matuka 10 (daga wannan wuri na farawa).
"Gidanki, Sarauniya"
Yip: kafafu na nashirin kafafu, hannaye akan bel.
Abin da muke yi: muna yin hare-hare tare da kafafunmu a madadin. Kyakkyawan dama a dama, tanƙwara ta hagu (hagu a lokaci ɗaya ya kasance a wurin). Mu koma wurin asali. Muna yin sau 16 a kowace kafa.
Muna yin motsi, biyu muna yin tafiya
Yip: kafafu na nashirin kafafu, hannaye akan bel.
Abin da muke yi: zamu canza nauyin jiki zuwa kafa na dama. Gashi na hagu ya tashi zuwa ƙananan akwati, sa'an nan kuma mu cire kafa baya. Muna ƙoƙarin kiyaye ƙashin ƙugu a wuri. Ana yin motsa jiki na tsawon sau 30 ga kowace kafa. Kushin gwiwa, kafafu tare, ana kwantar da tsutsa a kan diddige, hannu a cikin kulle a gabansa.
Abin da muke yi: mun tashi a kan gwiwoyi, muna zama da farko ta hannun dama, tashi, sa'annan mu maimaita ɗaya zuwa hagu. Mun yi sau 30.
Ina da wurin zama, don Allah.
Yip: muna zama napyatkah (kamar yadda a cikin motsawar da ta gabata), hannaye akan bel.
Abin da muke yi: hawa zuwa gwiwoyi, sa hannun kafa na dama ya durƙusa a gwiwa, hannayensa akan gwiwa. Mun rage ƙashin ƙugu a kan kafar kafa na hagu. Mu tashi. Muna maimaita wannan darasi sau 16. Muna canza kafa.
Rasa tare da hawan dawakai!
Yep: muna tsaye a kan kowane hudu, dabino a ƙasa.
Abin da muke yi: cire kafaɗɗen kafa zuwa gefe, a gefen kusurwar jiki. Muna motsa, zana cikin ciki, gyara shi mafi girma. Mun yi jinkiri a cikin wannan tsari don 8 asusun. Mu koma wurin asali. Muna sake maimaita sau 8 a kowace kafa.
Sake dawowa numfashi kuma shimfiɗa tsokoki da suka yi aiki (saboda babu katanga).
Menu don ranar
1500 kcal a kowace rana - kawai isa ga yarinyar da za a cike da ita, amma ba ta da kyau. Kuma dubi yadda mai dadi zai iya zama menu naka!
Breakfast
Boat tare da kwai da avocado
- 1/2 avocado,
- 1 kwai,
- 1 gurasar ƙwayar hatsi,
- rabin gilashin sabo raspberries.
Yanke avocado tare, ba tare da peeling ba, ka ɗauki dutse, kuma a ragowar raguwa, ka karya kwan. Sanya avocado a cikin tukunyar burodi da aika shi zuwa cikin tanda mai tsanani har zuwa 180 ° C na minti 5-7 har sai an dafa shi. Ana ci abinci tare da babban kayan, raspberries don kayan zaki.
Mata, wanda cin abinci a kai a kai a kai a kai yana dauke da adosai, suna auna kimanin kilo mita 3.5 na kasa da waɗanda suka ji tausayi daga tayi, kamar yadda binciken binciken kimiyya na baya-bayan nan.
Jimlar: calories 330.
Abincin abinci 1
- 100 ml na 11% cream,
- rabin abincin banana,
- 1/4 teaspoon na vanillin,
Banana za ta taimaka wajen jin daɗi duk da iyakancewa: kayan aikin gina jiki na cikin jiki ya juya zuwa cikin hormone da ake kira joyoterotonin.
Jimlar: 210 adadin kuzari.
Abincin ci 2
- 6 yanka zucchini tare da kwasfa,
- 9 ceri tumatir, a yanka a rabi,
- 2 tablespoons na mozzarella, grated a kan babban grater,
- 1 teaspoon na kayan lambu mai.
Form na yin gasa tare da man fetur, sanya canape a cikinta (zucchini-ceri-cuku) da kuma dafa a cikin tanda at200 ° C na 5-6 minti.
Sauya da kullu zucchini, za ku sami wannan pizza, kawai mai yawa ƙasa da caloric.
Jimlar: 150 adadin kuzari.
Abincin rana
Stew na zucchini
- 150 grams na kaza nono, skinless,
- 30 grams na feta, crumbled,
- Rabin karamin zucchini, a yanka a cikin cubes,
- 1 / na mai dadi Bulgarian barkono, a yanka a cikin cubes,
- A rabin spoonful na thyme ganye,
- 1 tablespoon na man zaitun. Salt dandana.
Yarda da nono a kan rami ko frying kwanon rufi kuma yanke shi. Zucchini, barkono da thyme cika da man fetur, gishiri da kuma zuba a cikin tanda a preheated zuwa 200 ° C na mintina 15 (a tsakiyar hanya kayan lambu ya kamata a hade). Ku bauta wa, ku ajiye kajin a saman kuma ku zuba fure.
Yarda da nono ba tare da fata ba, zaka iya ajiye abincin ka daga 11 grams!
Jimlar: 410 adadin kuzari.
Abincin dare
Tropical scallops
- 200 g na teku scallops,
- 1 tablespoon Lilac albasa, finely yankakken,
- 1 tablespoon man zaitun,
- 1 tablespoon Sokalaima,
- 1 tablespoon unsalted waken miya,
- rabin mango, a yanka a cikin cubes.
Mix man shanu, ruwan 'ya'yan lemun tsami da soya miya; a rabi na ciki, gungumen scallops (minti 10), da kuma ƙara rabi na biyu zuwa salsa daga mango mango. Gurasa da gwaninta a cikin kwanon ruɓaɓɓen gishiri kuma ku ci tare da salsa.
Wannan ɓangaren scallops ya ƙunshi nau'in gina jiki 38 grams - fiye da rabi na al'ada kullum.
Jimlar: calories 400.
TOTAL: 1500 Calories.
Jikinku zai gode muku idan, baya ga tsarin abinci mai gina jiki, ku ma za ku tsara shirin horo.
Zaku iya iyawa :
- gilashin giya mai ruwan hoda don abincin dare (calories 120)
Dole ne ya daina :
- cream a smoothies - maye gurbin su da madara (45 adadin kuzari); da feta (75 adadin kuzari).