Hypocaloric rage cin abinci low a kitse: description, menu kuma sake dubawa

Ga mutane da suke so su rabu da karin kilo, ɓullo da yawa tasiri abun da ake ci. Amma wannan bambancin ne sau da yawa saka mutum a cikin wani matattu karshen. Yadda za a zabi mafi dace ikon makirci, wanda zai samar da kyakkyawan sakamako a cikin guntu yiwu lokacin? Irin wannan hypocaloric rage cin abinci. A lokaci guda yana taimaka wa ba kawai rashin nauyi, amma har muhimmanci inganta jiki: don rage alama na tasowa da ciwon sukari, na rage hadarin atherosclerosis. Yana daidai a jini ne m.

Ta yaya wani hypocaloric rage cin abinci

Domin da al'ada aiki na jiki da mutum ya kamata cinye game da 1,500 da adadin kuzari da kullum. Amma shi ne wajen sabani adadi. Kada mu manta cewa mata da maza tafiyar matakai na rayuwa a yi a daban-daban gudu. Wannan shi ne dalilin da ya sa wani karfi rabin na bil'adama, wannan nuna alama ya karu har zuwa 2500 kcal. Kuma ga mata shi ne na kullum na 2000 kcal.

Don tabbatar da nauyi asara, mutum kamata cinye muhimmanci m adadin kuzari fiye da ya kamata. Tare da wannan fara na rugujewar mai reserves. A menu an yi haka da cewa rasa nauyi cinye per day 1100-1300 kcal.

Saboda haka, hypocaloric rage cin abinci dogara ne a kan kalori gaira. A wasu kalmomin, jiki hasarar mulki. Amma tana bukatar makamashi. Tun da ya ba zai iya samun shi a isa yawa na abinci, ya fara ciyar dakatarda "a ajiye" fats.

da muhimman hakkokin dokoki

Don tabbatar da wani m nauyi asara, dole ne ka tsananin bi zuwa wadannan jagororin:

1. Ka tuna canja kalori rage cin abinci. A ranar mata ya kamata cinye babu fiye da 1200 kcal. Men - ba fiye da 1500 kcal. Wadannan alkaluma an lasafta ga talakawan ofishin ma'aikata suna fama da kiba.
2. Hypocaloric rage cin abinci low a kitse ya shafi wasu da ake ci hane-hane. Rage girma da ci daga sauki carbohydrates (glucose, sugar). Yana da kyawawa don daina gishiri. Tabbata su runtse da mai abun ciki na abinci. Son ne da aka ba kayan lambu fats. A wannan menu, saturate sunadaran.
3. Bugu da ƙari, shi ne shawarar ya dauki ma'adanai, bitamin, fiber.
4. Tabbata ga ci wani fractional. Abinci ya kamata a dauka a kananan yawa. A lokaci guda ya kamata ku ci sau da yawa, har zuwa 6 sau da rana.
5. Very amfani motsa jiki.
6. Sau ɗaya a mako, dole ne a za'ayi sallama rana.
7. Duration hypocaloric rage cin abinci kada wuce 2-3 makonni. Maimaita slimming Hakika iya zama a cikin wata daya.

abũbuwan amfãni daga cikin abinci

Hypocaloric rage cin abinci - ba kome ba ne kuma tebur 8. Wannan ikon tsarin zai lalle suna da wani gagarumin amfani.

Rage cin abinci mai kyau da kaddarorin ne:

• daidaita da kuma kyautata metabolism.
• tasiri nauyi asara a sakamakon daga cikin tsagawa subcutaneous mai Stores.
• purgation.
• karfafa tsoka kyallen takarda.

disadvantages rage cin abinci

Duk da haka, tare da abũbuwan amfãni daga cikin tsarin samar da wutar lantarki yana da wani gagarumin drawback. Rage adadin kuzari ne mai matukar karfi danniya ga jiki. Wannan shi ne dalilin da ya sa tunani akai da irin wannan makirci, ikon bada shawarar kawai bayan shawara tare da likita.

Ya kamata a fahimci cewa ga dukan lokaci, yayin da kake dieting, jiki samun kawai rabin adadin kuzari. Idan irin wannan abinci da zai a tare da m motsa jiki, ko mai yawa danniya, yana yiwuwa ya fararwa ci. A wannan yanayin, maimakon da ake so nauyi asara ne mai hadarin gaske cututtuka.

Sabõda haka, tabbatar da za a shiryar da jihar kiwon lafiya. Idan rage cin abinci ne m, dakatar da rage cin abinci nan da nan.

A daidai zabi na kayayyakin

Tunanin ta hanyar rage cin abinci, tabbata ga la'akari da kalori abun ciki na ƙãre samfurin. Har ila yau, kada ka manta game da dokoki na jawo sama da rage cin abinci. Tare da wadannan shawarwari, za ka iya da kansa a tsara hypocaloric rage cin abinci low a kitse. Menu, za a iya zabar daga fi so abinci.

A rage cin abinci ya kamata a dogara ne a kan wadannan kayayyakin:

• hatsi.
• madara, kiwo kayayyakin (mai-free ko da wani kadan yawan kitsen).
• wani 'ya'yan itace (cire daga cikin wadata inabi).
• kaza, ramammu naman sa.
• kayan lambu.
• ramammu kifi.
• abincin teku.

Kana bukatar ka daina:

• kyafaffen.
• sausages.
• pickled kayayyakin.
• Semi-ƙãre kayayyakin.
• sugar, gishiri.

The m menu for mako

Ka yi la'akari da mafi fili abin da ikon nufin hypocaloric rage cin abinci. Menu na mako, da aka nuna a kasa, za a iya canza a your hankali. Kada ka manta su yi amfani da tebur na caloric abun ciki.

Rana 1:

1. Domin karin kumallo. Shirya wani omelette (ga ma'aurata) na 2 qwai. Wanke saukar yogurt (1 kofin - 150 ml).
2. Abincin rana. Sha'ir miya (200 g), salatin kabeji (samuwa daga pickled ko sabo ne) da kuma apples (100 g), buckwheat da stewed nama (150 g). Wanke saukar jelly (1 tbsp.).
3. Dinner. Sha shayi na ganye pancakes da hanta (100 g).
4. A dare. Daya apple.

Rana 2:

1. Kokwamba salatin (100 g). Shiryayye kayan ado (150 g), Boiled kifi (75 g). Wanke saukar da ganye shayi.
2. Ci shinkafa miyan, a hankali ramammu (200 g). Shiryayye herring presoaked (50 g), da naman sa meatballs steamed (100 g), apricot ruwan 'ya'yan itace (200 ml).
3. Nagari kayan ado (100 g), nama Patties (120 g). Har ila yau, a abincin dare eggplant shi don amfani da qwai (100 g). Sha na ganye shayi.
4. Kefir (150 ml).

Day 3:

1. Bi da kanka Boiled kaza (100 g) ruwan tumatir (150 ml). Ci 1 apple.
2. Borsch jingina, da Spaghetti (150 g) da aka Boiled tare da naman sa (75 g). Wanke saukar 1 gilashin compote sanya wa xylitol.
3. Ku ci kabeji Rolls (100 g). Sarrafa caviar kayan lambu (50 g). A gilashin shayi.
4. Apple ruwan 'ya'yan itace (200 ml).

Rana 4:

1. Shiryayye m dumplings (game da 200 g). Ci kayan lambu qwai (100 g), sha shayi.
2. Nagari rossolnik ramammu (200 g). Abun ciye-ciye kayan ado (100 g) tare da tururi yi da naman sa (120 g). Sha da compote.
3. Suman hatsi (200 g) a cikin apple ruwan 'ya'yan itace (100 g). Za ka iya shayi.
4. A kofin yogurt.

Rãnar 5:

1. Shiryayye Boiled dankali (150 g) da aka yi sharkaf da kokwamba da herring (50 g). Wanke saukar da ganye shayi.
2. Support jiki kayan miya (200 g). Ci ado da kayan lambu (250 g) tare da caviar (100 g) da kuma kifi (100 g). Sha 'ya'yan jelly.
3. Bi da kanka meatballs nama (100 g). Wanke saukar da apple ruwan 'ya'yan itace (200 ml).
4. Sha yogurt - 1 kofin.

Rana 6:

1. Shirya salatin (kabeji, apples, karas) - (100 g), cike cream (1 tbsp ..), Boiled nama (125 g). Drink yogurt (150 ml).
2. Encroach pickle (200 g). Ci tumatir salatin (100 g) tare da cream (1 tbsp. L.). Bi da kanka cushe zucchini (200 g). ruwan 'ya'yan itace (150 ml).
3. Shiryayye tare da sabo kokwamba cushe kabeji (100 g). Sha ruwan tumatir (150 ml).
4. Daya apple.

Rãnar 7 - fitarwa.

Kamar yadda ka gani, shi ne quite sauki da kuma dadi hypocaloric rage cin abinci. A menu hada da wani m iri-iri na jita-jita da amfani sosai.

azumi rana

Hypocaloric rage cin abinci dole ya hada da daya azumi rana. A cikin wadannan kwanaki ne shawarar ci abinci kowane awa 2.5.

Domin da handling na rana, za ka iya amfani da ko dai wani zaɓi:

1. Ku ci kawai apples. A ranar 1 za ka bukatar game da 1.5 kg.
2. Ci cucumbers. Za ka kuma bukatar 1.5 kg.
3. Sha duk rana yogurt (low-mai).
4. Za a iya amfani Ana saukewa porridge (hatsi, shinkafa). Dish dafa a kan ruwa, ba tare da ƙara da kayan yaji, da man fetur.

Fitarwa rana inganta metabolism, daidaita hanji suna da cire abubuwa masu cutarwa daga jiki.

Hypocaloric rage cin abinci: da girke-girke

Shiri na musamman matsaloli na abinci ba sa.

Wasu m girke-girke da damar ganin wannan:

1. Nama salatin. Tafasa naman sa (120 g). Yanke shi cikin tube. Sara cucumbers (2-3 inji mai kwakwalwa.), Sweet barkono (rabin). Albasa, dill kuma kadan murkushe tuna da su a cikin wani turmi. Hada dukkan sinadaran. Cika apple vinegar salatin (kamar wata saukad) da kuma kayan lambu mai (5 g).
2. Carrot burgers. Tafasa Carrot (1 kg). Tsaftace shi. Mash da karas puree. Jiƙa bran (2 tablespoons) a cikin madara (2 tbsp. L.) Ga minti 10 Whisk kwai fata (6 guda). Hada dukkan sinadaran. Saro da kuma samar da Patties. Shirya su domin 'yan mintoci da kuma 15 meatballs za a iya gasa a cikin tanda. Yayyafa su tare da bran.

Ra'ayin game da rage cin abinci

Me mutane tunani game da wannan tsari, da ikon? Shin tasiri hypocaloric rage cin abinci? Reviews slimming samu duka biyu m da kuma musamman korau.

Kamar yadda mai mulkin, suna m tare da data na rage cin abinci da mutane gaba daya wanda kãfirta game da shawarar da dokoki. Korau comments kai tsaye alaka da tamowa, saurin fita daga cikin abinci, breakdowns. Wadannan dieters sun kaucewa unprepared ga manyan canje-canje a cikin abinci. Nan da nan bayan 7-rana rage cin abinci, da suka warwason a kan abinci da, ba shakka, shi ne fiye da mayar da jefar Sar.

Mutanen da suka zo iko mafi sani da kuma dawo wa wata al'ada rage cin abinci a hankali, sosai gamsu da sakamakon. Sun nuna cewa, a cikin gajeren lokaci zai rasa game da 5-8 kg.