Kuna so ku kawo hanzari da sauri? To, wannan gaskiya ne! Kuma, ba kawai rasa nauyi, amma samun ƙarfi. Kuma saboda wannan dole ne ku ba da hankali ga abinci da ci gaba zuwa "abinci mai kyau". Game da yadda za ku ci yadda ya kamata tare da amfana ga jiki, kuma za a tattauna a kasa.
Abincin da aka shirya zai ba ka damar ji yunwa. Zaɓi nau'in halitta mai sauƙi, koyon yadda za ku ci salads, kada ku cika su da mayonnaise (amfani da cakuda man zaitun da ruwan 'ya'yan lemun tsami a ƙananan kuɗi). Lokacin da sayen kayayyakin don mako guda, a hankali nazarin rubutun a cikin bincike na ƙananan mai irin yogurt, madara da gida cuku. Kuma ka tabbata ka dauki rabin sa'a a rana don motsa jiki - tafiya, jogging, gymnastics. A matsayin kyauta don sauƙin kula da kanka da kuma ƙaunatattunka, za ku yi farin ciki da daɗewa cewa za ku iya cire takalmin takalminku lafiya a lokacin da aka danna jakar. Kuma zaka iya shiga cikin ƙaunataccen lokacin da yake shawa, kuma kada ka shiga karkashin ruwa duk lokacin da ya shiga gidan wanka. Kuma a cikin kantin kayan tufafi yana jefa mai sayar da kayayyaki a hankali: a'a, wannan riguna tana rataye ni kawai, ba shi girma ba!
7 HOWANYI YA KASANCE DA GASKIYA
1. Sayi samfurori ta hanyar tsara menu a gaba! Bari a jerinka za su kasance ƙasa da sassaka da karin kayan lambu da 'ya'yan itatuwa. Hada cin kasuwa tare da amfani ga jiki.
2. Domin kada kuyi kokari, kuyi kokarin cin abinci a lokaci ɗaya, ba tare da yin tsayi ba. Kwayar da ke fama da yunwa za ta fara buƙatar abinci a ajiyewa!
3. Rage rabo. Idan kun sa gaba a gaba, lallai za ku ci babban rabo. Watakila kai kanka za ka yi mamakin cewa za ka iya cin kadan kadan. Ta hanyar, girman faranti kuma yana taka muhimmiyar rawa.
4. Kada ku ci kafin juya a kan talabijin. Ƙwarewar ta nuna cewa, "a nutse a cikin akwati", ba mu kula da yawancin abin da muke ci ba.
5. Ka yi kokarin ci da hankali. Yayinda yake cin abinci, sanya kaya a baya. Saboda haka zaku iya kama lokacin lokacin da kuka kasance cikakke.
6. Yi la'akari: za ka iya tattara adadin kuzari, har ma da cin abinci mai cin abinci mafi amfani! Alal misali, juices tare da ƙarar sukari, kayan kiwo masu kiɗa na iya yin amfani da abincin ku.
7. Idan kana so ka sha gilashin giya, to, bari ta bushe, tare da yawan adadin kuzari. Abincin giya mai daɗi da gaske yana da caloric!
Perekeksy
Idan a lokacin manyan abinci muna ƙoƙari mu ci gaba da cikin tsarin, to ta hanyar abincin da ba a gane mu ba ne cikakken calories mara amfani! Amma kuna so ku ci abinci daidai! Shi ya sa ci gaba da hannunka:
Ƴan yogurt da ƙananan mai-fat,
✓ cookies ko kuma gurasa maras kyau,
✓ sanduna tare da muesli,
✓ kwayoyi,
✓ 'ya'yan itatuwa da aka bushe.
SHE TIME DA KASA
Zabi lafiya yi jita-jita da aka shirya sauƙi da sauri.
♦ Salmon steak, wanda za'a iya yin gasa a cikin tanda, tare da broccoli ko wasu kayan lambu. Wadannan abinci mai daskarewa ya kamata a adana su.
♦ Koma daga nama, dafa a cikin tanda a kan gabar ba tare da man fetur ba. Ga wani gefen tasa - dankalin turawa a cikin tufafi, kuma gasa a cikin tanda.
♦ Idan akwai steam a cikin gidan, yi amfani da shi sau da yawa idan babu lokacin isa! A wasu samfurori, za ku iya dafa da yawa da yawa a lokaci daya. Kuma kada ka manta da cewa wannan hanyar dafa abinci, mafi girma yawan bitamin da kayan abinci sun kasance. A matsayin kayan zaki mai kyau, zaku iya, alal misali, gasa a tsabtace pear a cikin tukunyar jirgi guda biyu, kuna sha shi tare da ruwan 'ya'yan lemun tsami. Kafin ƙarshen dafa abinci ku yayyafa shi da cakulan cakulan, ku zuba kirim kuma kunna steamer na minti daya.
♦ Canja tsarin kula da abinci mai kyau. Ya kamata ba zama aiki guda ɗaya na tsawon makonni 2 ba, amma hanyar rayuwa. A cikin lokaci mai tsawo, cin abinci da kyau tare da amfana ga jiki, za ku adana ƙarfinku da lafiyarku.
ANYA YA KUMA DA KUMA A KAN 1200 CALC DAYA
Breakfast (zaɓi):
• kofi ko kofi tare da yanki na burodi da teaspoon na man shanu da kuma matsawa kan fructose, rabin rabi;
• wani ɓangare na oatmeal, kwayoyi guda uku, shayi tare da madara mai laushi, 1 orange;
• 100 grams na cuku, 1 kiwi, 1 abin yabo;
• 1 banana, shayi tare da madara mai yadu;
• omelette daga kwai 1 tare da madara, shayi ko kofi tare da madara mai yadu
Abincin rana (zaɓi):
• tuna salatin tare da seleri da letas kore, ruwan ma'adinai;
• wani nono na nono ba tare da fata, ganye ba, wani yanki na guna;
• salatin nama tare da pear, ruwa mai ma'adinai;
• gilashin yogurt, salatin ganye, abin sha;
• wani yanki na naman alade, tumatir, apple;
• rabin rabin kopin cuku, cakulan biyu ko yin amfani da abar kwari
Abincin rana (zaɓi):
• rabin kadin kaza, shinkafa shinkafa, ganye;
• miyan kaza, salatin sabo da ganye, bitamin daga furen fure;
• taliya tare da kayan lambu mai turbu, yafa masa cuku, compote na berries ko 'ya'yan itatuwa masu' ya'yan itace;
• Yin hidima a kan kifi a kan gurasar, dafafan dankali, wani tsari na berries
• naman alade ba tare da mai, zucchini da barkono ba kamar wata, rabin gilashin apple ruwan 'ya'yan itace;
• miya wake, ƙananan ƙwayar nono nono, dafa apple
Abincin abincin (zaɓi):
• kopin yogurt maras nauyi, apple;
• 100 g na cukuran gida, apple;
• rabin gilashin inabin
• 1 pear
• Sanwici tare da naman alade, daji
• Pita mai tsayi tare da tuna tuna da tumatir ceri
Abincin dare (na zaɓi):
• Gwargwadon kwayoyi 100 g, rabi kopin compote na peaches;
• 2 kwanakin, wani apple, gilashin pudding;
• gilashin filayen seleri, ɓangaren cuku, pear;
• gilashin jelly, banana;
• hadarin giya na yogurt da bankin vanilla;
• Apple dafa, 100 g na cuku