Abinci ga nauyi asara ciki da kuma bangarorin biyu. Simple da kuma m girke-girke

Kowace mace yana so ya zama m, kuma ko da yaushe kyau, amma ba kowa da kowa zai iya ci gaba a cikin siffar. Cutarwa kilo suna kara da cewa kowace rana, fi so dress bursting a seams, kuma a cikin madubi ne ba haka ba kyau dubi yadda kafin. Dole mu ajiye halin da ake ciki da kuma zama a kan wani m rage cin abinci. Maza ba jinkirta mata a yaki da wuce haddi nauyi da kuma kokarin to watch ta adadi. Babban matsalar ga maza da mata ne da suka wuce haddi mai a tarnaƙi kuma ciki, wanda da wuya a girgiza. Tafi kan rage cin abinci - wani m mataki, da kuma mafi alhẽri tuntubar wani dietician. Duk da haka, ba kowa da kowa ya san cewa muhimmiyar rawa a yaki da wuce haddi nauyi taka cin slimming ciki da kuma bangarorin biyu. Simple da kuma dadi, araha girke-girke ne Popular, za ka iya tunanin su da kuma kansa.

Mutane da yawa ba ba sauran ba kawai da yaki da kitse a kan ciki da sãshinansu da bãyayyakinsu, amma kuma da tambaya dalilin da ya sa ya tattara akwai kuma me ya sa shi ne don haka da wuya ya rabu da shi. Gaskiyar cewa mai na da ikon ba kawai gina karkashin fata, amma kuma ya girma a kan kayan ciki (visceral mai). Wannan hujja take kaiwa zuwa da karaya na mutane da yawa, a gaskiya rabu da wannan kitsen ne ba da sauki kamar yadda sa mai girma cutar da kiwon lafiya, haddasa yawa hatsari cututtuka, kamar hauhawar jini, bugun jini, atherosclerosis, da ciwon sukari. Big rawa a typesetting karin kilo play da kwayoyin halittu. Don magance kiba, tare da gymnastics da kuma Kintsa, muhimmanci abinci ga slimming ciki da sãshinansu da bãyayyakinsu.

Wraps: zuma da kuma kofi

Yadda za a magance kitsen a kan ciki da kuma bangarorin? Mutane da yawa mata a arsenal ne da yawa creams da scrubs don a ƙona kitse, amma wadannan kayan aikin ne quite tsada kuma ba kowa ne akwai. Amma halitta likkafani (kofi, zuma) ne mai rahusa da kuma sakamakon haka ne mafi gwaji, idan gudanar da wani hanya a kalla 1 lokaci a 3 days for makonni biyu. Daga zuma fata ya zama taushi da kuma velvety, da kuma yin amfani da murƙushe kofi wake ba peeling sakamako da kuma sa fata santsi.

1. A hanya domin shirya kofi mix: a kananan adadin ƙasa kofi ƙara 1/2 tbsp wani kwaskwarima da kuma man ruwa.

2. A hanya domin shirya wata cakuda da zuma: narke 2 tbsp. l. Honey, za ka iya ƙara zaitun, Orange, lemun tsami da kuma sauran muhimmanci mai.

Gashi tare da cakuda matsalar yankunan, kunsa saman da maƙale film da kuma kunsa kanka a cikin wani dumi bargo for awa. Irin wannan hanya inganta sweating, tukar tumbi ta hanyar gumi kananan rabo daga mai da gubobi. Yin wraps, ya kamata kuma kula da rage cin abinci, kamar yadda abinci ga nauyi asara ciki da kuma bangarorin ya zama kasa high-kalori, amma da amfani.

Bodyflex ga kona kitsen

Mutane da yawa maza da mata tsunduma a wani gwagwarmaya tare da wuce haddi nauyi, kuskure yi imani da cewa rocking latsa taimaka wajen rabu da kitsen a tarnaƙi kuma ciki, amma ba ya iko da kaya kuna kilo, da kuma taimakawa wajen kara tsoka taro da nika silhouette. Rugujewar mai taimaka ikon load, a hade tare da anaerobic numfasawa, kamar hadaddun Bodyflex bada. A yin wannan gymnastics kowane fata tantanin halitta yana tare da cikakken oxygen, wanda ya inganta kona kitse.

Bayan azuzuwan Bodyflex ba kawai rabu da wuce haddi da kilo da zai sa jiki more siriri kuma Fit, amma kuma ƙarfafa tsarin na rigakafi, da inganta kiwon lafiya, za ka ba da jiki lightness da taimako daga matsananciyar gajiya.

A sanannun gaskiya: da magani daga cututtuka daban-daban bukatar a hadedde. Rarar mai - shi ne ma wata cuta, haka tare da gymnastics da kuma jiki wraps taka muhimmiyar rawa abinci mai gina jiki. Abin da abinci ga slimming da ciki da kuma bangarorin?

Da farko muna bukatar mu tuna:

1. Don rabu da mu da karin kilo, kana bukatar ka daina shan taba, cin magungunan adana, dyes, iyakance amfani da soyayyen, kyafaffen, gasa abinci, starchy abinci, mai dadi, mai gishiri,, yaji.
2. Shi ne a ke so in ci bayan 18-19 pm, ko hudu kafin lokacin kwanta barci.

Nauyi asara rage cin abinci domin maza

Da yaki da wuce haddi nauyi ga maza shi ne kamar yadda ya dace kamar yadda yake ga mata. Shan giya ne sau da yawa a cikin hanyar haddi mai a ciki da kuma sãshinansu da bãyayyakinsu, a maza. Akwai sanannun magana "giya ciki", don haka abu na farko da za ka bukatar ka daina da abin sha. Abun ciki na giya mace hormones take kaiwa zuwa wani karuwa a ciki da cinyoyinsa, kazalika da shaida na kitse a cikin ƙirãza. Estrogens toshe samar da testosterone, wanda shi ne detrimental zuwa namiji iko. Giya adversely rinjayar da zuciya da kuma gastrointestinal fili.

Abinci ga nauyi asara ciki da kuma bangarorin for maza ya kamata kunshi yafi na gina jiki. Akwai da yawa abun da ake ci a rasa nauyi maza, biyu daga wanda aka nuna a kasa.

Rage cin abinci "Special"

Breakfast: oatmeal tare da 'ya'yan guda. sanwic tare da Boiled kaza da kuma wani yanki na low-mai cuku. unsweetened kofi ko kore shayi.

Abincin rana: buckwheat ko shinkafa porridge. kayan lambu salatin. low mai yanki na dafa nama (kaza, kifi, naman sa). ruwan 'ya'yan itace ba tare da sukari.

Dinner: bran Muffin. mai gida cuku - 125 g; shayi ba tare da sukari.

gina jiki da rage cin abinci

Rana 1:

Breakfast: 2 inji mai kwakwalwa. qwai. low-mai gida cuku - 300 g; tumatur - 2 inji mai kwakwalwa. kore shayi ko kofi.

Abincin rana: naman kaza, wani yanki na naman sa, kore Peas. Garehul - 1 pc. kayan lambu salatin.

Dinner: fis miya. kayan lambu salatin. Boiled dankali. kore shayi.

Rana 2:

Breakfast: shinkafa porridge. Boiled nama - 300 g; salatin - karas da tafarnuwa. kofi ko shayi ba tare da sukari.

Abincin rana: kaza Stew da prunes. low-mai yogurt. salatin tare da eggplant da kuma walnuts. 1 kofin madara.

Dinner: Boiled dankali. kaza hanta. kayan lambu salatin. unsweetened ruwan 'ya'yan itace.

10 kwanaki wajibi ne a sauya kwanaki biyu da menu kuma ci mafi kwayoyi.

Duk da haka, mai tsanani hani a kan abinci wani lokacin entails tsanani kiwon lafiya matsaloli. Amma ci yadda ya kamata da kuma shirya amfani, araha da kuma dadi ba wanda ke hana.

slimming drinks

Abubuwan sha Diet ba kawai rage nauyi, amma kuma share jikin da gubobi, daidai a metabolism, inganta rigakafi da kuma inganta kiwon lafiya.

Mead da kirfa

Zuba ½ tsp kirfa 1 kofin, daga ruwan zãfi. A sanyaya cakuda, ƙara 1 tsp zuma da kuma refrigerate for 2 hours. Shan a kan komai a ciki, a sãfe da kafin lokacin kwanta barci.

oatmeal

200 g na cakuda oat zuba ½ art. kefir, 1.5 L na ruwa da kuma 1 tablespoon kirim mai tsami. M bandeji gauze saman bankuna da kuma saka a cikin wani wuri dumi to mope. Bayan acidification iri da kuma tafasa a zafi kadan, stirring. Zo a tafasa, cire. Sha rabin sa'a kafin cin abinci 1/2 kofin.

hydromel

A gilashin dumi ruwa gauraye da 2 tablespoons lemun tsami ruwan 'ya'yan itace da kuma 1 tsp zuma. Sha da abinci sau 3 a rana.

Recipes soups ga nauyi asara

Ba za ka iya kwatanta rayuwata ba tare da zafi miyan, kuma a lokacin rani - ba tare da ka fi so zanta. Dafa abinci ga wadannan girke-girke na nauyi asara ciki da sãshinansu da bãyayyakinsu, a maza da mata za su sa iskar ni'ima, saboda haka yana da dadi!

Zanta a kan ruwa

6 guda na dankali da kuma 5 inji mai kwakwalwa. qwai tsabtace na kokwamba (3 inji mai kwakwalwa.) to yanka da m wutsiyoyi, kore da albasarta kuma fennel fasa, yanke da na banza da kuma datti tips. Dan Lido: 400 g na dafa shi sausages (ko fillet), dankali, kokwamba, kwai. Finely sara da albasa da kuma dill. Duk da mix, kara gishiri da barkono dandana, zuba 2 lita na ruwa da kuma ƙara 2 tbsp kirim mai tsami.

Borsch da beets

Kayan lambu da wanke, tsabtace. Grate 1 karas da kuma 1 beetroot a kan wani m grater, albasa a yanka a cikin cubes. A tsanani kwanon rufi ƙara tablespoon na kayan lambu mai. Lokacin da mai aka warmed, ƙara albasa, bayan minti daya ko biyu - karas, sa'an nan - beets. Ba dole ba ne soya, kawai simmered. Sa'an nan kuma ƙara 2 tablespoons ko tumatir manna da kuma tafasa, ciko, bijirẽwa. Yanke cikin cubes kuma ƙara 10 dankali a ruwan zãfi. Duk da yake tafasa da dankali, sara Kachan kabeji, a yanka a cikin 1 Pepper - cubes ko bakin ciki yanka. Lokacin da dankalin turawa ne kusan a shirye, ƙara kabeji da kuma barkono da kuma dafa for 10-15 minti, ƙara miya, ganye dandana kuma 1-2 guda. lavrovrovogo takardar tafasa don wani 5 da minti.

Suman miya

Clear kabewa daga kwasfa, wanke da kuma tsabtace da kayan lambu. 3 guda na yankakken tumatir, barkono 1, wata mutu archery, 2 yankakken tafarnuwa cloves. Yanke kabewa cikin cubes. Albasa da tafarnuwa toya a cikin zurfin frying kwanon rufi, ƙara da kayan lambu, tafasa don wasu 5 da minti. Add da kabewa da kuma cika da ruwan zafi. Dafa har sai m kan zafi kadan. A karshen duk sara da blender, gishiri da kuma barkono.

Main jita-jita da kuma gefen jita-jita

Bayan da miya a abincin rana ina so in ji dadin wani yanki na kuka fi so hatsi tare da wani yanki na kifi, nama da namomin kaza. Abin da ke cikin na biyu? Hakika, dadi da lafiya da abinci ga nauyi asara ciki da kuma bangarorin biyu.

Buckwheat tare da namomin kaza

Dole ne na farko shirya wani 70-80 g bushe namomin kaza, su bay 2 lita na ruwan zafi, da kuma ajiye don sa'o'i biyu. Sort fitar da kofuna waɗanda 2 na buckwheat, kurkura. Lambatu da ruwa daga namomin kaza cikin wani kwanon rufi, ya sa shi a cikin wuta. Saka buckwheat tare da namomin kaza a cikin wani saucepan da kuma dafa har yi. Lokacin da buckwheat ne shirya, ajiye kwanon rufi daga zafin rana da kuma kunsa up dumi zane. Duk da yake buckwheat aka evaporated, da kwanon rufi zuba mai, datsattsen naman 2 albasa, toya har sai da zinariya launin ruwan kasa. Add hatsi da dama. Za ka iya soya tare da albasa da karas.

Medallions a albasa miya

Raba fillet shiga kashi biyu. Kowane ~ angare na goga da gishiri da barkono. A kwanon rufi zuba 1/2 Art. ruwa da kuma ƙara 40 grams na man shanu, tafasa, m baya da kuma ƙona medallions a garesu. Matsi da rabin lemun tsami a cikin nama, ƙara kadan zest. Jefa medallions sake da kuma tafasa don 5 da minti. Samun medallions da kuma sanya shi a tsare. Tafasa miya bar a cikin kwanon rufi, har thickened, sa'an nan zuba miya medallions.

Rice da kaza

Kurkura 1 kofin shinkafa. Don yanka kaza a kananan guda. Albasa, 1 karas wanke, kwasfa. Albasarta yanka a cikin cubes, karas - grate. Murkushe 5 cloves da tafarnuwa. Ɗauka da sauƙi soya da kaza a garesu, ƙara albasa, Mix. Bayan 2-3 minti, ƙara karas da kuma dafa, stirring lokaci-lokaci, don wani 3 minutes. Add 2 kofuna waɗanda ruwa, tafarnuwa, simmer, ya rufe 5 da minti, rage zafin rana zuwa low kuma simmer for 15-20 minti har sai m. Da ƙãre tasa ƙara gishiri dandana, ƙara kayan yaji.

desserts

Mutane da yawa sun gaskata cewa, yana zaune a kan wani abinci, za su sha wahala, sun ƙi daga fi so delicacies, amma abinci ga nauyi asara ciki da kuma bangarorin iya zama mafi ƙaunar da brighten gaji rayuwar yau da kullum godiya ga wani sosai da dadi kuma da lafiya desserts.

banana ice cream

Kwasfa 2 ayaba, a yanka a cikin guda kuma aika a cikin injin daskarewa saboda 2-3 hours. Bayan murƙushe banana guda a blender da tsunkule na kirfa, kuma 1/2 Art. low-mai yogurt. Add abun zaki dandana.

plum pudding

Glass madara tafasa, a hankali zuba 150 g shinkafa, saman biyu kofuna na madara, ƙara 1 tablespoon sugar, tsunkule na gishiri da gishiri da kuma dafa ga rabin sa'a. Cool madara cakuda, ƙara ruwan 'ya'yan itace na rabin orange da kwai da kuma Mix. Clear 6-8 plums, ya rabu da mu da kasũsuwa, ashe, yanka a cikin yanka. Yanka sa a cikin molds ga yin burodi. Zuba madara cakuda plum, plum sa har yanzu da kuma zuba sake. Forms a saka a preheated tanda na mintina 15.

gasa jita-jita

The banana pudding - yana da dadi da lafiya da abinci ga nauyi asara ciki da kuma bangarorin biyu.

Sinadaran: 6 guda. ayaba. 2 tablespoons dukan alkama gari ko milled oat flakes. Mataki na ashirin da 1.5. gida cuku. 1 kwai.

Shiri: kara 6 ayaba 1.5 kofuna na gida cuku, ƙara kwai kuma Mix, sannu a hankali ƙara 2 tablespoons abinci ko ƙasa oatmeal. Fluff form don yin burodi mai, sanya cakuda a cikin mold, sa a cikin tanda. Gasa har ɗauka da sauƙi browned ɓawon burodi.

soyayyen jita-jita

Za ka iya ji sau da yawa da ra'ayin cewa daga cikin gasa kamata a kauce masa lokacin da rage cin abinci. Yana lokaci karya da stereotype. Delicious abinci ga nauyi asara ciki da kuma bangarorin can, da kuma soyayyen banana pancakes son duka biyu manya da yara.

banana fritters

Shiri. Beat 2 qwai da yankakken banana. Pan zafi, zuba pancakes diamita na 6-10 cm, toya har sai da zinariya launin ruwan kasa.

salads

Babu wani abin da za su brighten sama kowane lokaci, kamar salads a kan tebur. Wadannan girke-girke na iya zama su yardar da kuma mamaki da baƙi da cewa da abinci slimming ciki da kuma bangarorin iya zama haka dadi.

Salatin da kaguwa da sandunansu, kuma tumatir

Dafa 200 g shinkafa. Grate da kwasfa na lemun tsami da kuma lemun tsami a kan wani m grater. Tumatir a yanka a cikin cubes 2 da 200 g na surimi. Add a kwalba na masara. A raba tasa, yin miya: a man zaitun, ƙara grated 2 cloves da tafarnuwa, ruwan 'ya'yan itace da rabin lemun tsami da kuma wani lemun tsami, gishiri da barkono dandana, ƙara fennel tsaba da kuma coriander. Mix duk asali sinadaran, zuba miya, karya saman salatin da kuma Mix sake.

Salatin da tumatur da croutons

2 tumatir a yanka a cikin cubes, ƙara Can na wake, 1 albasa grated tafarnuwa, gishiri da, kakar tare da mayonnaise, yayyafa da breadcrumbs.

rani salatin

Sinadaran: 4 kokwamba. 2 tumatir. 1 kore katako (albasa, dill). 1 albasa da tafarnuwa. gishiri, barkono, paprika dandano; 1 tablespoon kayan lambu mai.

Shiri: Yanke kokwamba 2 da 4 tumatir cubes ko yanka. Yankakken ganye, tafarnuwa albasa da mix tare da kayan lambu. Season da man fetur da kayan yaji.

snacks

Dankali kwakwalwan kwamfuta ja da baya a cikin bango, da kuma a cikin shiri domin kallon da kuka fi so show, za ka iya dafa banana kwakwalwan kwamfuta - mai lafiya da abinci ga nauyi asara ciki da sãshinansu da bãyayyakinsu, a maza da mata za su sa ne kawai tabbatacce motsin zuciyarmu.

plantain kwakwalwan kwamfuta

Shiri. Clear 2 banana kwasfa da yanke a cikin bakin ciki yanka. A cikin shirye sanya takardar yin burodi sa ayaba, zuba kayan lambu mai da kuma yayyafa barkono. Gasa mintina 15.

Bismillah!