Shirin Abincin Rana 7 Don Rage nauyi

Mafi Kyawun Sunaye Ga Yara

Shirin Abincin Rana 7 Don Rage Nauyi Bayani




Rage nauyi ba ya zo da sauƙi. Waɗancan zaman binge na daren dare, waɗanda ba a san su ba don cuku sun fashe pizzas, dare na dare na lokaci-lokaci (sai dai idan shitaki ne ko buckwheat), waɗannan kwanakin kuna la'akari da ranar yaudarar ku ko da yake ita ce ranar motsa jiki, yana nuna ƙarshe. Koyaya, idan kuna kallon abincin ku, yanayin motsa jiki, yanayin bacci, damuwa, abinci, da sauran ayyukan, zaku iya bugun ƙarin fam ɗin zuwa tsare.




Sirrin kiyaye madaidaicin nauyi shine rashin tsallake abinci da tsara lokacin abincin ku. Cin abinci mai wadataccen furotin a kowane sa'o'i biyu yana tabbatar da cewa kun koshi kuma kada ku jinkirta cin abinci na gaba ko cin abinci mai yawa (kamar abincin dare ko abincin rana).

Shirin Abincin Rana 7 Don Rage nauyi

wasannin da za a yi a wurin biki

Hoto: Cirewa

Na farko, don daidaita jikin ku zuwa a sabon tsarin abinci , dole ne ku gabatar da shi a hankali a cikin shirin ku. Fara da karin kumallo, sannan abincin rana, sai babban shayi sannan kuma abincin dare. Ta wannan hanyar, jikinka ba zai amsa ga canjin abinci ba zato ba tsammani wanda zai iya haifar da rashin jin daɗi kamar ciwon kai, rashin narkewar abinci har ma da maƙarƙashiya a wasu lokuta. Hanyar cikakke ita ce mafi mahimmancin mahimmanci don asarar nauyi kuma na sanya abokan ciniki a cikin sabon tsarin cin abinci mai tsabta. Da farko, haɓakawa ya fi tsarin tunani ne sabanin kasancewarsa ji na rashi.

Tare da sabon tsarin abinci, na tabbatar da jikin mutum yana fitar da ƙarin hormones masu farin ciki daidai daga hanjinsu ta hanyar shiga cikin ayyukan wasanni, suna mai da hankali kan tsara abinci tare da. farin ciki duk da haka abinci mai wayo . Wadannan su ne abubuwa masu mahimmanci wanda ke ba da gudummawa ga haɓaka Hankali da jikin mutum don daidaita tsarin tsarin abinci mai haɗa kai, in ji Payal Kothari, masanin abinci mai gina jiki kuma kocin kula da lafiyar hanji.



Bari mu kalli tsarin abinci na kwanaki 7 don asarar nauyi a hankali:


daya. Ranar Farko
biyu. Rana ta Biyu
3. Rana ta Uku
Hudu. Rana ta Hudu
5. Rana ta Biyar
6. Rana ta Shida
7. Rana ta bakwai
8. FAQs: Payal Kothari, Masanin Nutritionist ya amsa

Ranar Farko

Shirin Rana Na Farko Don Rage nauyi

Hoto: Cirewa

Breakfast:

Wannan abincin ya kamata ya zama mafi nauyi a rana kuma ya kamata ya kasance da kyau a cikin abinci mai gina jiki.


Kuna iya farawa tare da haɗa & frac34; kofuna na bran flakes, ayaba daya da kofin madara mara kitse a cikin kwano. Har ila yau, kuna iya samun kwanon 'ya'yan itace ciki har da irin avocado, lemu, apple don ba ku gamsuwa da abinci mai gina jiki.



Abincin rana:

Don farawa, zaku iya zaɓar sandwich ɗin pita na alkama tare da & frac12; gasasshen barkono, mayo cokali ɗaya, mustard, da latas. Hakanan zaka iya ƙara naman da kake so ko idan kai mai cin ganyayyaki ne , za ku iya zaɓar tofu. Ƙara kiwis zuwa sanwici kuma ku ci!

Abincin dare:

Wannan abincin na rana ya kamata ya zama mafi sauƙi a cikin duk abincin. A ci dafaffen kaza tare da tumatur biyu ana yayyafawa da kofi na dafaffen couscous da burokoli mai tururi.


Shirin Rana Na Farko Don Abincin Rana Nauyi

Hoto: Cirewa

gyaran fuska na gida don fata mai kyalli

Rana ta Biyu

Breakfast:

Ka ƙarfafa ranarka tare da gilashin haɓakawa. Haɗa 3-4 daskararre berries, & frac12; ayaba da madara mara ƙiba ga adadin da kuke sha. Jefa wasu ganyen mint. Hakanan zaka iya ƙara ƙwai dafaffen guda biyu a gefe duk da haka, wannan na iya zama na zaɓi.

Abincin rana:

Gwada bambancin daal ɗin da aka saba ta hanyar canza shi zuwa kofin miya na kayan lambu ciki har da kabewa, tumatir, kaza (na zaɓi), da broccoli. Don ƙara wasu tsare-tsaren yaudara na ɗabi'a - za ku iya cin gurasar gasasshen hatsi 100 bisa 100 tare da kayan lambu masu sha'awar ku tare da kopin inabin concorde.

Abincin dare:

Shirin Rana Na Biyu Don Rage nauyi

Hoto: Shutterstock

Kuna iya ko dai zaɓi ƙirjin kajin mara fata tare da barbecue sauce ko za ku iya samun gasasshen kifi (ta amfani da man zaitun mai sanyi ko man canola) wanda aka yayyafa da kayan lambu kamar wake, tumatir da man shanu mai ƙananan (na zaɓi). Ƙara wasu alayyafo don alamar kore da ma'adanai zuwa abincin ku.

Rana ta Uku

Masanin abinci mai gina jiki kuma wanda ya kafa Eat Fit Repeat, Ruchi Sharma yana raba cikakken tsarin abincin rana:

Washe gari:

A zuba cokali daya na apple cider vinegar, ruwan aloe vera a cikin ruwa 750 ml sai a sha akan komai a ciki.

Breakfast:

Kuna iya samun oats idli, upma, poha ko ragi dosa tare da kayan lambu da tsiro .

Abincin rana:

Kwanon salatin tare da roti multigrain guda ɗaya, & frac12; kofin dafaffen shinkafa launin ruwan kasa ko farar shinkafa, kayan marmari da kuke so, & frac12; kofin daal da yoghurt ko madara.

Shirin Abincin Rana Na Uku Don Rage nauyi

Hoto: Shutterstock

Babban abincin shayi:

Ci gaba da wannan hasken kuma ku guji soyayyen abinci. Hannun gauraye almonds, gyada da haɗe-haɗe na iri (flax, chia) zai wadatar.

Abincin dare:

Ajiye shi da haske tare da kayan marmari masu ɗorewa ta hanyar amfani da mai dafa abinci mara kyau ko kawai salon sabbi na Indiya, miya da moung dal ko besan cheela.

P.S:

Ga duk waɗannan masu tsattsauran ra'ayi na maganin kafeyin, ba za a yarda da fiye da ƙananan kofuna biyu na shayi ko kofi kowane lokaci cikin yini ba.

Rana ta Hudu

Breakfast:

Shirin Abincin Rana Na Hudu Don Rage nauyi

Hoto: Cirewa


Idan ba ku cikin yanayi don busa karin kumallo maras amfani da gluten-free, za ku iya kawai microwave kwano na hatsi da ke dafa da sauri, tare da madara mai ƙananan mai da stevia ko zuma (idan kuna son shi mai dadi), da kuma dash na kirfa.

Abincin rana:

Mix duk kayan lambu da kuke so (kada ku manta da ganye) kuma ƙara kaza don ƙara dandano. Jefa wasu almonds da aka yanka, cokali na mayonnaise maras nauyi, da cokali biyu na yoghurt na Girka (wanda ba a so). Mix da kyau. Idan ba ku ji koshi ba tukuna, zaku iya cinye ko dai apple ko banana.

Abincin dare:

Shirin Abincin Abincin Rana Na Hudu Don Rage nauyi

Hoto: Shutterstock


Ga duk masoya shrimp, zaku iya gwada wannan kuma ku ba kajin ɗan hutu. Mix uku oza na jatan lande tare da gasa dankalin turawa, cokali na Greek yoghurt (unsweetened), da kuma wajen 3-4 kofuna na steamed alayyafo. Voila!


Yayin da kuke aiki bin tsarin abinci mai tsauri har tsawon kwanaki bakwai, ga tunani kan ko bin gajeriyar abinci mai tsauri na ɗan gajeren lokaci yana da amfani ga lafiyar jiki da ta hankali. A cikin 'yan kwanaki na farko na kowane matsanancin abinci, mutum zai iya samun asarar nauyi mai yawa na ruwa wanda zai dawo da ku da wuri fiye da yadda kuke tunani. Rage nauyi a tsaye yana yiwuwa ya dawwama fiye da canje-canjen nauyi. Idan kun rage nauyi da sauri, za ku rasa tsoka, kashi da ruwa, kuma za ku iya samun dawowa cikin rabin adadin lokaci, in ji Sharma.

Ana samun nasarar asarar nauyi da kiyaye shi ta hanyar yin canje-canjen salon rayuwa mai kyau. Idan kana son kiyaye nauyin lafiya, rasa mai , da kuma gina tsoka, yin canje-canjen salon rayuwa ta hanyar cin abinci mafi wayo da motsawa. Wannan haɗin zai haifar da sakamako na rayuwa ba tare da jin kamar kuna cin abinci ba a kowane lokaci. Ga mafi yawancin, sakamakon da muke nema ba zai zo da sauri ba. Amma ba za su ɗauki lokaci mai tsawo ba, ko dai a gare ku kuna ɗaukar shi azaman canjin rayuwa mai dorewa.

Rana ta Biyar

Breakfast:

Shirin Rana Na Biyar Don Rage nauyi

Hoto: Shutterstock

aski ga m siffar fuska

Ci gaba da sauƙi da Ingilishi. Top wani toasted English muffin tare da & frac12; yankakken apple, da cuku mai rahusa. Microwave shi na rabin minti daya. Ƙara shi zuwa kayan ku na yau da kullum na yoghurt na Girkanci mara dadi kuma ku ji daɗi.

Abincin rana:

A sha kopin salatin kayan lambu gauraye, kwano na curry lentil, da kofi ɗaya na shinkafa methi. Idan ana so, za ku iya cin tuffa gaba ɗaya don gamsuwa amma ba fiye da haka ba.

Abincin dare:

Shirin Abincin Rana Na Biyar Don Rage nauyi

Hoto: 123RF


Yi paneer da kuka fi so ko namomin kaza tare da kwano na kayan lambu masu gauraye wanda zai fi dacewa (ko da yaushe) mai dauke da ganye, roti daya, da cokali biyu na chutney. Hakanan zaka iya bi da kanka tare da gilashin man shanu.

Rana ta Shida

Breakfast:

Ka ba kanka ɗan hutu (amma ba da yawa ba) saboda sanya wannan ranar waffle ɗin ku! Zaɓi 100 bisa ɗari gabaɗayan gari don yin bulala da kuka fi so. Maimakon tafiya da maple ko cakulan syrup, za ka iya yada teaspoon na almond ko man gyada kamar yadda kake so.

Abincin rana:

Shirin Abincin Rana Na Shida Don Rage nauyi

Hoto: Shutterstock


Idan kuna rasa Sinancinku da yawa. Kuna iya yin wa kanku ɗanɗano soba noodles. Sauƙaƙan duk da haka zippy, ba za ku yi baƙin ciki da wannan ba. Ficewa don buckwheat soba noodles (shiri iri ɗaya kamar taliya), ƙara ɗan cilantro ko Basil Thai, idan akwai; wasu tofu ko tempeh da aka gasa, yankakken kokwamba ɗaya, broccoli blanched da motsawa a cikin wasu namomin kaza da aka soya. Kun yi wa kanku abincin rana mai daɗi!

Abincin dare:

Yi sauƙi mai sauƙi ƙasa da minti 30 na salmon chowder ta amfani da albasa, tafarnuwa, da Fennel. Saute duk kayan lambu da tafasa dankali. Ki zuba kifi kifi da madarar kwakwa mai laushi da zafi har sai broth ya yi kauri.

Rana ta bakwai

Breakfast:

A sami kwano na haske, madara mai sauƙi (skimmed) porridge da wasu gauraye na goro don tafiya tare da shi.

Abincin rana:

Ƙara wani kwanon rufi da aka yi da madara mai ƙwanƙwasa, kwano na salatin kayan lambu gauraye, roti da karas - kayan lambu mai koren fis. Idan ana so, za ku iya cinye ƙaramin kwano na yankakken 'ya'yan itacen da kuka zaɓa.

Abincin dare:

Shirin Rana Na Bakwai Don Rage nauyi

Hoto: 123RF


Ka gai da shrimp ɗin abincin teku a yau! Oza hudu na jatan lande, kopin karas da aka tuhumi, burokoli guda daya, rabin kofi na shinkafa mai ruwan kasa, dafa shi; cokali biyu na miya teriyaki da teaspoon na tsaba na sesame.

amfani da kwai ga fata

FAQs: Payal Kothari, Masanin Nutritionist ya amsa.

Q. Shin shirin cin abinci na kwanaki 7 yana da kyau ga hankali da jikin ku?

TO. Idan an bi tsarin abinci na kwana 7 daidai da ƙari mayar da hankali ga mafi wayo carbs , sunadarai, fats da zaruruwa to yana da kyau sake yi ga jiki. Tsarin da ke gyarawa, maidowa da daidaita ma'aunin tsokar ku, yana lalata hanjin ku kuma ya sake sabunta ku a matakin salon salula babban shirin cin abinci na kwanaki 7 don cikakkiyar lafiyar ku. Ina ba da shawara mai ƙarfi tuntuɓar ƙwararren masanin abinci mai gina jiki & kocin lafiya wanda zai iya daidaita muku wannan tsarin abincin kamar yadda ake buƙata na jikin ku maimakon ƙoƙarin kowane tsari daga google.

Q. Don asarar nauyi, menene abubuwan da ya kamata mutum yayi la'akari kafin canza tsarin abincin su?

    Karya zance:Idan tunani ya kasance, dole ne in ji yunwa ko tsarin abinci ya bar ku rashin gamsuwa to ba gaskiya bane. Yarda game da canje-canjen abinci:Ee, za a sami hani akan abinci mara kyau, kayan abinci masu sikari da aka sarrafa. Mummunan fats za su fita kuma haka sodas. Ladabi:Ko da yake, za mu jaddada bin hanyar 80:20 inda mutum ya ci kashi 80 cikin ɗari abinci mai gina jiki mai kyau da kashi 20 na abinci don gamsar da kansu. Tsarin rayuwa mai ladabi zai kasance mafi mahimmanci.

Q. Wane abinci ne ya fi dacewa a ci a karin kumallo, abincin rana da abincin dare don asarar nauyi?

Kafa zuwa karin kumallo, abincin rana da abincin dare don asarar nauyi a bayyane

Hoto: 123RF


TO. ruwan 'ya'yan itace na kayan lambu, kwanon 'ya'yan itace, miyar hatsi smoothie bowls, moung daal chillas tare da kayan lambu suna aiki sosai don karin kumallo, brunch da abincin rana. Don abincin dare, dole ne mutum ya daina soya kayan lambu, ƙarin zaruruwan tsire-tsire, miya, mai mai kyau, da furotin mai tsafta da ƙayyadaddun abinci na tushen carb don bayyane kuma lafiya nauyi asara .

Karanta kuma: Abinci mai hana kumburi Dole ne ku haɗa a cikin Abincinku Nan da nan

Naku Na Gobe