Cikakken menu na abinci don asarar nauyi - girke-girke 12 daga mataki zuwa mataki
Idan aka yanke hukunci kan bukatar rasa karin fam, mace mai siririyar gaba zata fuskanci tambayar ta yadda za'a tsara abinci yadda yakamata, wadanne irin girke-girke ne na rage kiba a gida domin zaba dan haka karancin abinci bazai haifar da lalacewa da walwala ba.
Don kasancewa cikin iyakoki da kiyaye sakamakon, dole ne ku haɓaka dabarun cin abinci. Wannan ƙa'idar ita ce zuciyar kasuwancin isar da abinci, lokacin da sabis ɗin isarwa ke kawo daidaitaccen abincin yau da kullun, wanda yawancinsu ke samun nasarar rage nauyi. Kuskuren irin waɗannan ayyukan shine tsadar kayan aikin da aka bayar. Wannan bai kamata ya zama cikas a kan hanyar samun jituwa da aka daɗe ana jira ba, saboda da gaske yana yiwuwa a haɓaka tsarin abincinku, kuma girke-girke na abinci na abinci waɗanda za a iya shirya cikin sauƙin gida za su taimaka da wannan.
Zaɓuɓɓukan karin kumallo na abinci
Jima'i na adalci, waɗanda suka fi son farawa da safe tare da kopin baƙin kofi, a mafi yawan lokuta suna da nauyi fiye da 'yan matan da ba su hana kansu cikakken karin kumallo. Rashin karɓar ɗan halal na abinci a farkon yini, jiki yana shiga yanayin tattalin arziki kuma yana canza kowace calori da aka cinye cikin ajiyar mai. Late, yalwar abincin dare musamman suna ba da gudummawa ga wannan. Don haka, lokacin da ake tunanin yin rashin nauyi, matakin farko shi ne koyon girke-girke don sauƙin abinci mai karin kumallo mai gina jiki. Abincin da ya dace na mintina 30 bayan farkawa zai fara tasirin jiki kuma zai taimaka wajan rarraba abinci mai ƙimar calori yau da kullun.
Gurasar Oatmeal
- kefir gilashi 1
- oatmeal kofi 1
- kwai kaza 1 pc
- foda yin burodi ½ tsp.
- agave syrup dan dandano
Calories: 157 kcal
Sunadaran: 10.4 g
Fat: 7.9 g
Carbohydrates: 10.9 g
Mix kefir tare da oatmeal. Ya kamata hadin ya tsaya na tsawan mintuna 30, sannan a kada shi a cikin kwan a hada da garin foda.
Gasa pancakes a cikin skillet mai zafi ɗauka mai sauƙi mai mai da kayan lambu.
Yi wanka a kan syrup agave kafin aiki.
Syrup din Agave babban abinci ne mai cike da dandano mai kyau na caramel da kuma kamshi mai dadi. Abun maye gurbi ne na sukari, yana haɓaka ƙimar nauyi kuma yana haɓaka metabolism.
Omelet tare da tumatir ceri da alayyafo mai sanyi
Sinadaran:
- 3 qwai;
- 50 g na madara;
- 3 tumatir ceri;
- 1 ganyen alayyafo mai sanyi
- Gishiri dandana.
Yadda za a dafa:
Sanya alayyahu sannan a matse, a yanka tumatir a ciki. Preheat tanda zuwa digiri 180. Beat qwai da madara da gishiri.
Ninka alayyaho da tumatir a cikin wani abin gyara, zuba kayan lambu tare da hadin kwai-madara. Gasa a cikin tanda na mintina 15.
Mirgine da turkey da miya na asali
Sinadaran:
- 1 takardar bakin ciki pita burodi;
- 100 g gasa nono turkey;
- 50 g na kokwamba;
- 50 g tumatir.
Shiri:
Don miya, hada cokali 2 na yogurt na Girka, karamin cokali 1 kowanne na mustard din Faransa, ruwan balsamic da zuma.
Man shafawa da burodin pita da miya, shimfiɗa yankakken kayan lambu da turkey, a hankali a mirgine.
Abincin Abincin Abincin Abincin Mara nauyi
Abincin rana ya zama mafi yawan abincin-kalori. Don ci gaba da jin cikewar ku har tsawon lokacin da zai yiwu, ku ci abincin da ya ƙunshi furotin mai ƙamshi da ƙwayoyin carbohydrates masu haɗari. Daidaitawa, abincin rana mai daɗi zai taimaka muku ku guji yawan cin abincin dare a abincin dare.
Abincin abincin vinaigrette
Sinadaran:
- 1 tushen seleri;
- 2 karas;
- Beets 2;
- 1 albasa;
- 200 g na dafaffen wake;
- 200 g sauerkraut;
- 1 tablespoon na man sunflower;
- Gishiri da barkono barkono don dandana.
Shiri:
Tafasa kayan lambu, mai sanyi, bawo kuma a yanka shi kanana cubes. Finara yankakken yankakken albasa, wake da kabeji a cikin kayan lambu, a haɗe, gishiri, barkono da kuma mai da mai.
Vitamin salatin karas da farin radish
Sinadaran:
- 1 babban karas;
- 1 matsakaici radish;
- Cokali 1 kowane ruwan tsami na ruwan inabi, sesame oil da soya sauce.
Shiri:
Ki nika kayan lambu, ki markada da hannayenki dan ruwan ya kwarara. Haɗa ruwan tsami, mai da miya da kuma dafa salatin.
Farin kabeji miyan miya
Sinadaran:
- 1 lita na ruwa;
- 700 g na farin kabeji;
- 150 g na madara;
- 2 yolks;
- Gishiri da barkono barkono.
Shiri:
Kwatsa farin kabeji a cikin inflorescences kuma dafa a cikin ruwan zãfi na minti 10. Kwantar da hankali. Canja wuri zuwa kwano mai hadewa tare da romo da sara. Beat yolks da madara. Dama cikin miya. Canja wuri zuwa tukunyar kuma kawo zuwa tafasa. Saltara gishiri da barkono.
Soup-puree daidai zai dace da abincin waɗanda ke yin ƙiba. Duk da karancin abun cikin kalori, miyan kayan lambu mai sauki, saboda tsananin tsantsar kamarsu, ya lullube bangon ciki ya zauna lafiya.
Kaza tare da kabewa, koren tuffa da shinkafa
Sinadaran:
- 250 g filletin kaza;
- 200 g kabewa;
- 1 manyan koren apple;
- 2 cloves na tafarnuwa;
- 1 man zaitun na tablespoon
- Furewar Rosemary, gishiri, barkono.
Shiri:
Sara da tafarnuwa. Marinate filletin kaza da tafarnuwa da kayan kamshi na tsawan minti 30. Yanke kabewa da tuffa cikin yanka sannan a sanya su a cikin kwanon wuta wanda aka shafa mai da man zaitun.
Dora kazar da aka shirya a kai.
Rufe fom ɗin tare da takardar tsare kuma aika zuwa tanda na mintina 35, mai tsanani zuwa digiri 180. Zai fi kyau a ci abinci tare da wani ɓangaren tafasasshen shinkafar ruwan kasa.
Gurasar taliya
Sinadaran:
- 300 g dukan hatsi taliya;
- 200 g jatan lande;
- Rabin albasa;
- Kwayar tafarnuwa;
- 2 tumatir;
- 1 man zaitun na tablespoon
- Cakuda barkono, gishirin teku.
Shiri:
Da kyau a yanka albasa da tafarnuwa, a soya a cikin man zaitun. Add bawo da yankakken tumatir. Tafasa miya a kan karamin wuta na mintina 10, sannan a kara jatan lande a cikin kayan lambu sannan a dahu na wasu mintina 2. Season da gishiri da barkono. Tafasa da taliya har sai al dente da dama a cikin miya.
Duk garin liƙa yana ɗauke da yawan zare, furotin, bitamin da kuma ma'adanai. Yana da kyakkyawar tushen ƙwayoyin carbohydrates masu haɗari, wanda amfani da shi ya daidaita kuma ya daidaita matakan sukarin jini na dogon lokaci.
Tsarin Cikakken Abincin Abinci = Gwanin Gwanin + Kayan GI na GI
Idan kun ci daidai da rana, ba za a yi fama da matsananciyar yunwa da yamma ba. Abincin dare na kaza ko kifi da kuma hidimar kayan lambu wanda ba sitaci ba mataki ne tabbatacce zuwa matsakaiciyar adadi.
Kajin kaza wanda aka cika shi da cuku da ganye
Sinadaran:
- 1 nono kaza;
- 100 g na gida cuku;
- 50 g faski;
- 0.5 teaspoon curry, gishiri.
Shiri:
Mix cuku na gida tare da kayan yaji, yankakken tafarnuwa da ganye. Wanke da bushe fayil din, yi yanka mai tsayi da kaya tare da cuku da aka shirya.
Auka da sauƙi shafa man siffar da kayan lambu mai da kuma gasa na minti 25 a cikin tanda preheated zuwa 200 digiri.
Salatin na arugula ko wasu kayan lambu masu ganye, wanda aka yayyafa shi da digon ruwan lemon da man kayan lambu, ya dace da tasa.
Tilapia tare da kayan lambu
Sinadaran:
- 200 g tilapia fillet;
- 400 g daskararren broccoli;
- Lemun tsami;
- Gishirin barkono.
Shiri:
Sanya kifin da gishiri da barkono, a yayyafa masa ruwan lemon tsami sannan a sanya shi a cikin kwanon abincin da ake shafa mai. Yada daskararren kayan lambu a kusa da kifin. Saka fom ɗin a cikin murhun da aka ɗora shi zuwa digiri 190, dafa shi na minti 25.
Bayanin glycemic yana nuna yadda yawan sukarin jini ya karu bayan cin wani abinci.
Abinci mai yawan alamomin glycemic yana sanya sarkar abu a jiki: mafi girman matakin sukari, yawancin insulin da ƙoshin ke samarwa. Matakan insulin masu yawa suna tsokano abinci, wanda aka ba da umarni a abinci tare da saurin carbohydrates.
Mafi kyawun kayan zaki
Yawancin rikicewar abincin saboda ƙin yarda da zaƙi ne. Idan kun cinye isasshen abinci mai saurin motsa jiki, buƙatar kayan zaki zai kasance ne kawai a kan yanayin halayyar mutum. Kuma a nan kayan zaki masu ƙananan kalori daga cuku na gida, fruitsa fruitsan itace masu zaƙi da kayan zaƙi na halitta zasu zo don taimakon waɗanda ke rage nauyi.
Ayaba da curd chocolate ice cream
Sinadaran:
- 2 ayaba;
- 250 g na cuku cuku tare da mai mai abun da bai wuce 5% ba;
- Koko koko 1
Shiri:
Yanke ayaba a yanka sannan a daskare. Canja wurin 'ya'yan itace zuwa mahaɗin, ƙara cuku na gida da koko, doke akan babban gudu. Sanya kayan zaki a cikin injin daskarewa na tsawon awanni 2.
Cuku cuku casserole tare da cherries
Sinadaran:
- 200 g na cuku cuku tare da mai mai abun ciki na 2%;
- 20 daskararrun cherries;
- 3 tablespoons na shinkafa gari;
- 2 qwai;
- 3 tablespoons na halitta yogurt;
- Liquid stevia dandana.
Shiri:
Preheat tanda zuwa digiri 180. Rarrabe farin da yolks. Beat farin fata a cikin kumfa mai ƙarfi. Mix cuku na gida, stevia, yolks, yogurt da gari, a hankali ƙara fata da aka yi wa fata.
Canja wurin rabin abun zuwa jujjuyawar silicone, saka ceri da sauran dunkulen curd a saman. Gasa na mintina 30; yayin hidimtawa, za a iya yayyafa casserole mai sanyaya da garin madara mai ƙamshi.
Kayan girke-girke na bidiyo
Nasihu don rasa nauyi
Don samun nasarar rasa nauyi, dole ne ku bi ƙa'idodi masu sauƙi.
- Kada ku ci a kan inji. Juya karin kumallo, abincin rana ko abincin dare a cikin annashuwa, al'adar tunani.
- Sha gilashin ruwa mai tsafta rabin sa'a kafin kowane cin abinci
- Tsara menu da sayan ingantattun abinci a gaba.
Kar a manta da wasanni. Idan ka rage kanka cikin abinci mai gina jiki, amma ka jagoranci rayuwa mara kyau, asarar nauyi zai faru ba saboda wadatar mai ba, amma saboda yawan tsoka. Sabili da haka, yana da mahimmanci shiga cikin dacewa da haɓaka ayyukan yau da kullun.