Yadda ake yin Abincin Metabolism mai sauri, Shin yana raunana?

A m rage cin abinci ya ko da yaushe tabbatar da cewa ka rasa nauyi sosai. Amma yanzu ina so ka yi gaskiya. Ashe, ba koyaushe kuke jin yunwa da gajiya ba akan irin wannan tsauraran tsarin abinci? Idan amsarku eh, ina da albishir a gare ku! Zan gabatar da tsarin abinci mai ban mamaki wanda baya buƙatar ku tafi yajin yunwa! Abincin da za mu yi magana game da shi "azumi metabolism rage cin abinci"...

azumi metabolism rage cin abinci cikin makonni hudu 10 nauyi Kuna iya bayar da yawa. Ta hanyar cin abinci mai kyau, zaku iya kunna metabolism ɗin ku kuma fara ƙona kitse fiye da yadda kuke so, ta hanyar haɓaka aikin tsarin narkewar ku.

azumi metabolism rage cin abinciAna yin shi a matakai uku a cikin kwanaki 7. Domin hanzarta metabolism, kuna buƙatar cin wasu abinci a kowane mataki. Ya kamata ku maimaita matakan don ƙarin makonni 3 don sakamako mafi kyau. Don haka duka makonni 4.

azumi metabolism rage cin abinciThe New York Times bestseller, "Abincin Abinci mai Saurin MetabolismAn haɓaka shi ta hanyar mai horar da abinci "Haylie Pomroy" wanda shine marubucin littafin.

Wani suna"rage cin abinci mai haɓaka metabolism", "abinci mai haɓaka metabolism" ya da "abin mamaki metabolism"shine Ko menene sunan, yana yin asarar nauyi na dindindin.

Yadda za a yi azumi metabolism rage cin abinci?

azumi metabolism rage cin abinci tsarin ya ƙunshi matakai guda uku:

• Mataki na 1: Carbs da 'ya'yan itatuwa (Litinin da Talata)
• Mataki na 2: Protein da kayan lambu (Laraba da Alhamis)
• Mataki na 3: Kitse masu lafiya da duk abin da ke sama (Jumma'a-Lahadi)

Fara da lokaci na 1 ranar Litinin kuma ku gama kashi na 3 a ƙarshen mako. Maimaita tsarin abinci na jimlar makonni huɗu a jere.

Fast metabolism rage cin abinci lokaci 1

Carbs da 'ya'yan itatuwa - (Litinin da Talata)

A cikin lokaci na 1, ana cin abinci mai yawan carbohydrates da 'ya'yan itatuwa, matsakaici a cikin furotin da ƙananan mai. Ta wannan hanyar, abinci mai gina jiki yana ceton jiki daga gargaɗin yunwa, kuma yana ba da damar fara cin abinci cikin kwanciyar hankali. 

• Kofi 1 na koren shayi tare da zuma kafin karin kumallo

karin kumallo

• 1 yanki na gasa, 1 dafaffen kwai, 1 gilashin madara

abun ciye-ciye

• 1 gilashin ruwan 'ya'yan itace sabo mara dadi

Abincin rana

• 1 kwano na salatin 'ya'yan itace

abun ciye-ciye

• Biscuit tare da koren shayi da multivitamin

Abincin dare

• 1 miyar miyar miyar da gurasa 1 yanki

kafin kwanciya

• 1 gilashin kiwi da ruwan innabi baƙar fata

Sauran abincin da za ku ci a wannan matakin sun haɗa da:

• Kayan lambu: Broccoli, beets, letas, albasa, radishes, barkono, tumatir, zucchini, karas, seleri, kokwamba, wake, zucchini da dai sauransu.
• 'Ya'yan itãcen marmari: Kankana, apple, kankana, Tangerine, nar, lemun tsami, orange, fig, kiwi, ceri, apricot da dai sauransu.
• Sitaci da hatsi: Brown rice, shinkafa gari, quinoa, burodi, nonon shinkafa, hatsi, da sauransu.
• Abin sha: Su da shayi na ganye (decaffeinated).

A wannan mataki, guje wa waɗannan abinci:

• Kayan lambu: dankalin turawa,
• 'Ya'yan itãcen marmari: ayaba
• Protein: Naman sa, kaza mai fata, rago, kifi, soya da namomin kaza
• Abin sha: Sodas, ruwan 'ya'yan itace da aka tattara, da barasa
• Wani: Ketchup, barbecue sauce da barkono mai dadi

Mataki na 2

Sunadaran da kayan lambu - (Laraba da Alhamis)

A wannan mataki, za ku ci abinci mai gina jiki mai yawa, kayan lambu mai yawa, ƙananan carbohydrate da rage cin abinci maras nauyi. low glycemic indexKu ci abinci mai arzikin furotin maras nauyi kuma yana tallafawa aikin hanta.

• Kafin karin kumallo, yakamata a sha gilashin ruwan dumi 1 tare da rabin lemun tsami da zuma.

karin kumallo

• Dafaffen farin kwai da gilashin ruwan lemu 1.

abun ciye-ciye

• 1 gilashin lemun tsami

Abincin rana

• Tuna sandwich

abun ciye-ciye

• 1 kofin karas

Abincin dare

• Naman kaza tare da kayan lambu

kafin kwanciya

• 1 gilashin madara mai zafi mara ƙiba 

A wannan matakin, zaku iya amfani da abinci masu zuwa akan jerin ku:

• Kayan lambu: Bishiyar asparagus, koren wake, kabeji, letas, broccoli, kowane irin namomin kaza, albasa, barkono, tafarnuwa, cucumbers, watercress, leek, alayyafo, da dai sauransu.
• 'Ya'yan itace: Citrus
• Protein: Naman sa, turkey maras kyau, naman alade turkey, nono kaza, kifi mai kyafaffen, tuna, kawa, kwasfa, farin kwai da dai sauransu.
• Abin sha: Madara mai kitse, ruwan kayan lambu sabo da shayin ganye.

Abincin da za a guje wa a wannan mataki sune:

• Kayan lambu: Dankali, kayan lambu, eggplant, turnip, beetroot, zucchini, zaituni, kwayoyi.
• 'Ya'yan itãcen marmari: Mdogon da avocado
• Abin sha: Sodas, ruwan 'ya'yan itace da aka tattara, da barasa.
• Wasu: Ketchup, barbecue miya da miya mai zaki.

Mataki na 3

Kitse masu lafiya da duk abin da ke sama - (Jumma'a-Lahadi)

Wannan shine lokaci mafi aiki na abinci. Wato, metabolism ɗin ku yana da sauri kuma kuna fara ƙona calories masu yawa yadda ya kamata.

A wannan mataki, za ku ci abinci mai yawa mai lafiya, tare da matsakaicin adadin carbohydrates, furotin, 'ya'yan itace, da kayan lambu masu ƙarancin-glycemic-index.

• 1 gilashin kore shayi tare da lemun tsami kafin karin kumallo

karin kumallo

• 1 kofin avocado da kale smoothie

abun ciye-ciye

• 4 almonds

Abincin rana

• salatin kaza

abun ciye-ciye

• 1 apple

Abincin dare

• Gasashen kifi

kafin kwanciya

• 1 gilashin madara soya

Abinci ba shi da iyaka sosai a wannan matakin. Hakanan zaka iya cin abinci masu zuwa.

• Kayan lambu: Artichokes, Brussels sprouts, koren wake, beets, kabewa, farin kabeji, Kale, radishes, watercress, leeks, seleri, bishiyar asparagus, alayyafo, albasa, barkono, okra, tumatir, seleri, kabeji, namomin kaza, zaituni, cucumbers.
• 'Ya'yan itãcen marmari: Cherry, Lemon, innabi, cranberry, peach, blackberry, rasberi, fig, pear.
• Protein: Naman sa, naman alade turkey, tsiran alade, jatan lande, kifi kifi, kaguwa, naman sa taushi, nono kaji, mara fata kaza, turkey, rago chops, sirloin, durƙusa naman sa, rago hanta, squid, lobster, kyafaffen kawa, tuna, teku bass, kifi, qwai, gyada, legumes, tsaba , black wake, wake, chickpeas, lentil, cuku cheddar.
• Mai: Kwayoyi, almonds, man gyada, man kwakwa, man sunflower, man gyada, tahini, flaxseed, chia, avocado, man zaitun, pistachio, sesame man, man inabi.
• Abin sha: Fresh ruwan 'ya'yan itace da kayan lambu, kayan lambu smoothies da man shanu.

3. Abincin da za a guje wa a wannan matakin sun haɗa da:

• Kayan lambu: dankalin turawa,

• 'Ya'yan itãcen marmari: ayaba

• Mai: Man kayan lambu, mayonnaise, man shanu, man waken soya, margarine, man safflower da man canola
• Abin sha: abubuwan sha na carbonated, kunshe-kunshe juices da barasa
• Wani: Ketchup, barbecue sauce da barkono mai dadi

Na farko, da zarar kun yi nasarar kammala dukkan matakai guda uku, za ku ji daɗi sosai. Na biyu, za ku fi son shi idan kun ga canji a jikin ku. Za ku ji ƙarami.

azumi metabolism rage cin abinci Ba wai kawai yana taimaka maka rasa nauyi ba, amma har ma yana amfana ta hanyoyi da yawa.

Abubuwan da za a yi la'akari da su a cikin abinci mai sauri na metabolism

• Tuntuɓi likitan ku ko likitan ku kafin fara wannan abincin.
• Bi abincin don makonni 4 don rasa mai tare da ruwa.
• Ba dole ba ne ku ƙidaya adadin kuzari. Ku ci abincin da aka ba da shawarar ga kowane mataki.
• Kada ku ci abinci a waje.
• Guji barasa.
• Koyaushe a sha ruwan 'ya'yan itace sabo saboda kunshe-kunshe ruwan 'ya'yan itace yana ɗauke da kayan zaki na wucin gadi.

Dole ne ku daina ci gaba.

References: 1