Ya nuna cewa cin abinci mai kyau da ƙananan kayan jiki yana ƙyale ka ka fassara hannayen agogo kimanin shekaru 5 da suka wuce! Bari mu yi kokarin kawar da wrinkles da karin fam - an tsara shirinmu ne kawai don makonni biyu kawai.
Bayan nazarin da yawa, masanan sun sake tabbatar da cewa tsarin tsufa yana da alaka da haɗari masu yawa na adadin kuzari (wadda ke dauke da kwayar cutar) da rashin aiki na jiki. Amma don canja yanayin a cikin ni'imarmu gaba ɗaya ne cikin ikon kowane ɗayanmu. Malaman Birtaniya sun ba da amsa ga tambayar " yadda za a rasa nauyi a cikin makonni 2 ba tare da lahani ba." Sun halicci abincin da zai ba su damar duba ƙaramin shekaru 10 a cikin makonni 6. Duk da haka, don masu farawa, muna bada shawara cewa kayi kokarin tsarin bita biyu wanda zai taimaka maka cimma nasarar da ake so a cikin ɗan gajeren lokaci. Dalilin haka shi ne: a ranar da aka yarda ya ci abinci tare da adadin makamashi daga 1400 zuwa 1700 adadin kuzari. Godiya ga zaɓi na samfurori, yana taimakawa wajen kula da kanta kuma baya ci fiye da ake bukata. Ba za ku rasa nauyi kawai ba, amma ku ji jin daɗi, m da cike da makamashi. Lalle mafi yawan kayan samfurori daga wannan abincin suna riga a cikin firiji, amma mafi mahimmanci shine cin su a lokaci! Bari mu ce carbohydrates ba za a bari bayan 16.00 ba. Game da kayan jiki, bari muyi kokarin ba tare da motsa jiki ba a dakin motsa jiki, zai zama isa ya yi tafiya a kai a kai, ba lallai ba zai tilasta ka ka sauya yanayin rayuwa ba. Saboda haka sai ku kalli kuma ku shirya don ganin kwanan nan sabon sabon ra'ayi a cikin madubi.
Mafi kyawun zaɓi
Babban aikin wannan abincin ba kawai don rage yawan adadin adadin kuzari ba, har ma don kula da muhimmancin makamashi na samfuran. Nazarin zamani yana tabbatar da cewa: karuwar yawan adadin kuzari a cikin abincin da ake shafe tsawon rai. Saurin rage cin abinci calorie rage jinkirin tsarin tsufa, rage hadarin cututtukan koda, da cututtukan ciwon sukari, arthritis, Parkinson da Alzheimer's. Yana da sauqi qwarai: karamin karuwar yawan adadin kuzari yana daya daga cikin girke-girke na kiwon lafiya da tsawon rai. Kuma yana da m fata, makamashi da kuma kariya mai kyau.
Kasance da kyau.
Minti 25-35 a cikin sauri azumi kullum ƙarfafa tsokoki na baya da kuma ciki. Yawan ya zama mafi matashi kuma ya dace. Wajibi ne a yi tafiya a kalla sau 5 a mako. A wannan yanayin, ba kawai kawai calories za su ƙone ba, amma baya da latsa zasu karfafa.
Gwada yin lissafin kimanin yawan matakan da kake yi kowace rana. A cikin makon farko, tafi, kamar yadda ya saba. A mako na biyu, zaka iya ƙara matakai 1000 don kwanaki 5. Hanya tafiya ya kamata a kara idan ka ji ƙarfin ƙarfi. Idan ana so, za ka iya tafiya don gudu.
Jiki ya ƙone calories 300 a minti 30 na tafiya. Matsayin ya sauko, yayin da jini ya motsa zuciya. Tare da tafiya na tsawon minti 15, haɗarin ciwon zuciya ya rage ragu. Kimanin kashi 40%. Bugu da kari, matakin ƙwayar cholesterol mai cutarwa cikin jini ya zama ƙasa. Rage da yiwuwar ciwon nono da kuma ciwon sukari.
Kada ka manta da waɗannan matakai, kamar yadda rashin nauyi a cikin makonni 2 ba tare da lahani ga lafiyar - kawai a cikin ikonka ba. Ba tare da ƙoƙari da sha'awar sakamakon ba, kada mutum ya jira.
MENU DUNIYA 14.
A ranar 1 rana.
Breakfast: 40g. oatmeal + yogurt, 3 pcs prunes + 1 orange + 4 hazelnuts + gilashin 'ya'yan itace ruwan' ya'yan itace.
Abincin rana: 1 apple + 40 grams cuku + 4 guda na hazelnuts + ganye salatin.
Abincin dare: ƙwaƙwalwar ƙwayar kaza tare da dill, bishiyar asparagus da leek.
A kwanakin 2.
Breakfast: 3 tablespoons na bran + 2 tablespoons na launin ruwan kasa shinkafa + 1 h cokali na alkama alkama + 2 inji mai kwakwalwa. 1 tablespoon na linseed + 2 h spoonful na lecithin, madara mai madara da 3 tablespoons na live yogurt + gilashin ruwan 'ya'yan itace.
Abincin rana: cakuda namomin kaza tare da cuku mai tsami, salatin, tumatir + 2 abin yabo + karamin gilashin ruwan 'ya'yan itace.
Abincin dare: tuna tuna (nama) tare da salatin ganye da wake.
Rana ta uku.
Breakfast: 2 cupcakes tare da bran + 1 cokali na man shanu man shanu + kadan salatin 'ya'yan itace tare da 1 tbsp na live yogurt.
Abincin rana: gurasa 40 na taliya, nama na 40, wani yankakken kabewa da cumin, oregano da albasa.
Abincin dare: turkey nono, albasa, namomin kaza da cress salad + 1 'ya'yan itace.
4th rana.
Breakfast: omelette (2 qwai da albasa) + gurasa + karamin gilashin ruwan 'ya'yan itace
Abincin rana: pita tare da cuku + gilashin madara mai madara.
Abincin dare: nama tare da wake kore a kan gasa + salatin 'ya'yan itace da 2 teaspoons yogurt.
Ranar 5th.
Abincin karin kumallo: 1 gishiri tare da maigulu da ƙananan cuku + 2 guda na dried apricots, prunes ko Figs + gilashin ruwan 'ya'yan itace.
Abincin rana: salatin salatin + 60 g cakulan cakuda + 1 peach + 1 hazelnut + man zaitun.
Abincin dare: nama tare da lentils + 2 albasa + da yawa na wake wake.
Rana ta 6.
Breakfast: 20 g oat flakes + 1 tablespoon sukari + 2 inji mai kwakwalwa almonds + 100 ml low-mai madara + wani yanki na guna da 1 tbsp yogurt.
Abincin rana: ƙirjin kaza (sanwicin) + 1/2 avocado + 5 pcs na hazelnuts + watercress.
Abincin dare: kayan lambu.
Ranar 7th.
Abincin karin kumallo: 2 qwai mai qwai + 1 naman alade + 1 tumatir a kan gabar + 2 zane da bran + karamin gilashin ruwan 'ya'yan itace.
Abincin rana: nono tare da tarragon da lemun tsami + dankalin turawa, kabeji da naman alade + salatin 'ya'yan itace da 2 tablespoons na yogurt mai rai.
Abincin dare: cin abincin teku.
Ranar 8th.
Breakfast: kamar yadda a ranar 6th
Abincin rana: kamar yadda a ranar 6th
Abincin dare: rago da alayyafo, albasa da kayan yaji (stew) + 40 g na lentils.
Rana ta 9.
Breakfast: kamar yadda a rana ta 3
Abincin rana: 1 teaspoon kifi + 2 yanka burodi tare da hatsi + ganye mai laushi.
Abincin dare: naman alade, noma tare da ruwan 'ya'yan lemun tsami + karas, masara da albasa don ado.
Ranar 10th.
Breakfast: oatmeal tare da madara + karamin gilashin ruwan 'ya'yan itace.
Abincin rana: omelet daga qwai 2, Basil da tumatir + kayan lambu mai kayan lambu da man zaitun.
Abincin dare: kamar yadda a cikin 7th day + 1 'ya'yan itace.
Rana ta 11.
Breakfast: kamar yadda a rana ta biyu.
Abincin rana: kamar yadda a cikin 6th rana + dafa apple tare da tbsp 1 yogurt.
Abincin dare: kamar yadda a rana ta 3.
Rana ta 12.
Breakfast: wani cake tare da banana 1 + 1 yankakken apricots + karamin gilashin madara.
Abincin rana: alayyafo, brynza, Mint da Pine kwayoyi (salatin) + banana cake + gilashin madara maras mai.
Abincin dare: fararen kifi tare da karas da alayyafo + salatin 'ya'yan itace.
Ranar 13.
Abincin karin kumallo: 1 kwai + 1 tbsp da aka kwashe tare da albasa na barkono na Bulgarian + 1 pita + 1 tumatir a kan ginin + karamin gilashin ruwan 'ya'yan itace.
Abincin rana: alayyafo, naman kwayoyi da kuma brynza (salatin)
Abincin dare: kamar yadda a rana ta biyu.
Ranar 14th.
Breakfast: kamar yadda a rana ta 3.
Abincin rana: nama nama tare da alayyafo da wake + salatin 'ya'yan itace tare da ruwan' ya'yan itace orange da zuma.
Abincin dare: miya kaza (1 farantin) + 1 apple dafa da kirfa.