A Amirka, rage cin abinci domin a mako

The zuwa bazara sake sa shi dacewa da babban mata tambaya a kan yadda za a rabu da mu da karin kilo ba tare da m abun da ake ci. Kamar yadda a kullum, amsar mai sauki: Ya kamata bi zuwa ka'idojin dace abinci mai gina jiki da kuma motsa jiki a kai a kai. Babu bukatar zama m, samun kanka tare da fara sabon rayuwa a zahiri. Bayan duk, idan kana so ka da wani dogon lokacin sakamako, shi na bukatar ci gaba da aiwatar da sama da bukatun.

Idan wasanni ayyuka ga kowane zaba akayi daban-daban (da wasu fi son gudu, wani kickboxing rai), to, akwai a rage cin abinci domin a mako, wanda zai dace da kusan kowa da kowa. An tsara ta American nutritionist da yayi wani bambance bambancen da haske abinci. Ba ka bukatar wani wadanda ya kamata kawai fara ci hadaddun carbohydrates, kuma kada ku ci fiye da 1500 kcal / rana.

Saboda haka, da sosai rage cin abinci domin a mako:

Litinin

Domin karin kumallo, yin maku yabo daga burodi bran ko dukan hatsi. Su (2 guda) za ka iya ci tare da biyu teaspoons na zuma.

Abincin rana kunshi wani kaza kafa ko nono, da za a dafa shi a kan gasa. Domin babban tasa, shirya salatin: yanki da raw namomin kaza, latas. Cika salatin man zaitun da kuma yayyafa grated cuku (wani na durum). Fruit, ci wani pear.

Bayan wani lokaci za ka iya ci wani haske yogurt - yamma shayi.

Dinner shirya bisa ga wadannan algorithm: Take 100g. taliya da kuma tafasa, su ya kamata a ciyar da tumatir miya da kuma grated cuku. Salatin da wannan lokaci na grated karas, kokwamba, yanka a cikin yanka da kuma faski. Ado tare da man zaitun, da kadan vinegar. A matsayin kayan zaki shige 2 tablespoons na berries.

Talata

A karin kumallo rage cin abinci domin a mako yayi oatmeal, rabin kofin na bran da kuma rabin a banana. Iya sha a kofin madara (game da 1.5 - 3% kitse).

Abincin rana: tortilla, sanya daga marar kullu da kuma salatin. Make salatin da zaituni, tumatir, faski, kuma kakar tare 3 tablespoons na Hummus. Ga kayan zaki, za ka iya ci wani peach, apple da kuma biyu daga plums.

Afternoon shayi a rana ta biyu - dintsi da kwayoyi (walnuts ko almonds).

Domin abincin dare, dafa nama ba tare da kitsen, yayyafa shi da lemun tsami ruwan 'ya'yan itace. Don ta gasa da dankalin turawa da kirim mai tsami (1 teaspoon) da kuma letas.

Laraba

Shirya karin kumallo, hadawa da berries tare 3 tablespoons na hatsi, rabin kopin yogurt da 2 tablespoons madara.

A abincin rana - wani Burger, ko da yake cin abinci. 2 yanka na wholemeal gurasa, tsakanin 3 kananan guda na dafa shi turkey, tumatir, wani yanki na cuku. Kayan zaki kunshi biyu tangerines.

Alhamis

Ku ci karin kumallo mousse, Amma Yesu bai guje a blender. Sinadaran: 1 banana, a kofin madara, wannan adadin berries, 4 tablespoons na apple ruwan 'ya'yan itace.

Dine dukan alkama burodi, cushe da yankakken tumatur da albasa, latas, yanki na cuku, 1 tebur. cokali na mustard. Ga kayan zaki, apple, strawberry da Tanjarin.

Abun ciye-ciye dafa daga hatsi bran, alkama jam , da kuma gilashin madara.

A sushi abincin dare ko Tuna Rolls (12 guda), kuma ya raba tafasa kore wake. Ga kayan zaki, ½ orange.

Jumma'a

Don wannan rana, ya bayyana sarai yadda za a fara ci ya kamata, da kuma babban abu yanzu - su ci gaba da dieting. Saboda haka, muna da karin kumallo qwai. Shirya shi haka daga daya kwai da kuma 3 sunadarai, kayan lambu da kuma tumatur.

Ga abincin rana, za ka iya ci biyu crackers da kuma gilashin madara.

Dinner kunshi ƙawãtacce kifi fillets, kamar kifi. Yayyafa shi tare da soya miya da kuma bauta tare da gasa dankali 4-5, latas.

Asabar

Domin karin kumallo, yin wannan gurasar da wholemeal gurasa tare da biyu teaspoons na low-mai tsami cuku, za ka iya ƙara yanki na unsalted kifi.

Abincin rana: Tuna fillets, dintsi na walnuts, Sin kabeji, 2 crackers. Kayan zaki: biyu teaspoons na cranberries.

A abincin rana abun ciye-ciye oat burodi yi da kuma wani yanki na low-mai cuku.

Dinner: kaza stewed a tumatir miya tare da rabin wani yanki na albasa da tafarnuwa. Da tasa aka yafa masa grated cuku. Salatin da Peas da faski, man zaitun. Fruit iya ci garehul.

Lahadi

Breakfast kunshi wani gasa apple da kuma kopin yogurt a low-mai. Zaka kuma iya ci 2 teaspoons 1 tablespoon na zuma da kuma kwayoyi cokali.

Diet for a mako na karshe rana abincin dare yayi wani iri-iri na yanki na pizza da kuma salatin na Boiled kore wake da karas. Dress salatin iya zama kayan lambu mai. Karshen mako menu kuma damar da kananan rabo daga wani popsicle.

A abincin rana za ka iya ci wani 'ya'yan itace salatin da kiwi, apples, plums, seasoned tablespoon yogurt.

Dinner iya zama 4-5 Boiled jatan lande da wani tablespoon na soya miya, da kuma salatin kayan lambu.