Shin alayyafo zai taimaka maka rasa nauyi da kuma yadda za a yi amfani da shi?

Yanzu akwai irin wadataccen adadin abincin da duk wani samfurori ya samar da abinci mai mahimmanci. Amma 'yan sani game da menu don nauyi asara dangane da alayyafo - wannan shi ne in mun gwada da sabon version ga waɗanda suke so su rasa wadanda karin kilos.

Da farko, an gabatar da shi a matsayin hanyar gina jiki mai gina jiki, wadda za ku iya samun asarar nauyi da tsabtace jikinku a cikin gajeren lokaci. Manufar yin amfani da alayyafo a matsayin tushen ba sabon abu ba ne, amma wannan hanya ta samu karbuwa ne kawai kwanan nan, godiya ga abun da ke cikin abun da ke ciki da kuma kyakkyawan sakamakon bayan da ya samu. Mene ne babban amfani na alayyafo cin abinci?

Shin kayan lambu zasu rasa nauyi?

Kayan lambu ba zai ba da wani sassauci ga 'yan makonni ba, amma zai ba ka damar samun siffar ba tare da hadaya mai yawa ba dangane da menu na yau da kullum.

Da kanta, wannan sashi ba shi da dandano mai halayya, sabili da haka, ba'a da shawarar ɗaukar shi ba tare da ƙarin samfurori ba - adadin abubuwan da ke kusa ba za su gangara da sakamako ba, amma ba ka damar gwaji tare da jita-jita.

Hakan da ake samu na alayyafo a cikin abincin ba zai iya hana shi kawai ba, amma kuma ya warkar da cututtuka da yawa. Yana yiwuwa a ci ciyawa da aka yi la'akari da kuma tsofaffi, da yara, har ma mata masu ciki. Irin wannan cin abinci ba ya nufin yunwa ta yunwa., amma a sakamakon kuɗin da aka tsara da kuma muhimmancin kayan lambu, ya ba ku damar kiyaye jiki cikin siffar kirki.

Haɓakawa da kayan aiki masu amfani

Amfani da alayyafo akai-akai yana ba ka damar rage yawan abincin caloric, saboda kitsen jikinsa ya karu cikin jiki. Kayan kayan lambu kanta ya ƙunshi kawai 20-23 Kcal da 100 g Wannan shine daidai saboda wannan abun da ke ciki musamman cewa shuka yana shiga cikin abubuwan da ke da yawa.

Har ila yau a cikin abin da aka ambata a cikin samfurin ya ƙunshi:

• 91.5 g na ruwa;
• 3.0 g na gina jiki;
• 0.5 g na mai;
• 3.5 g na carbohydrates;
• 0.5 g na monosaccharides.

Ana amfani da metabolism ta abubuwa masu zuwa:

1. folic acid da tocopherol (bitamin E) - hana wilting na fata;
2. alli - tabbatacce ya shafi tsarin kwarangwal, yana ƙarfafa enamel dashi;
3. fiber - yana taimakawa wajen kawar da gubobi daga jiki;
4. baƙin ƙarfe - yana da alhakin yanayin jinin, yana ƙara yawan haemoglobin, yana kawar da hadarin bunkasa anemia;
5. iodine - taimakawa wajen samar da abubuwa masu amfani da kyau;
6. bitamin na rukuni B, A da C - kawar da ci gaban rickets;
7. saponins - tabbatacce tasiri gastrointestinal fili, kunna peristalsis.

Daga cikin sauran kwayoyin halitta, manganese, potassium da magnesium sune mahimmancin darajar, wanda ke tabbatar da lafiyar lafiya da jin dadi yayin rana.

Muna bayar don kallon bidiyon game da abun da ke ciki da kuma alamar alayyafo:

Yaya za a yi amfani da kayan sabo ne, kayan burodi da daskararre ga waɗanda suke so su rasa nauyi?

Kamar kowane kayan lambu, alayyafo ajiye iyakar amfani Properties raw. Sabili da haka, mafi yawan abincin da za a yi amfani da su shine waɗannan bambancin inda ake amfani da sashi mai amfani ba tare da magani mai zafi - salads da smoothies.

Bayan sun wuce wurin tanda ko kuma dafa abinci, wannan samfurin zai rasa rassan abincin jiki kuma hadari ya zama kawai kariyar kore.

Don cika wannan rata, zai iya ƙara adadin sashi mai amfani ko rage lokacin aiki (babu minti 10 a kan wuta).

Menene yawa don amfani?

Ko da maƙarar da aka zaba daga gonar ya kamata a kiyaye shi ba a cikin firiji ba har tsawon kwanaki 2, in ba haka ba fara farawa ba. A madadin haka, ana iya daskare shi don yaɗa lokacin da aka shuka ta tsawon watanni.

Har ila yau an yarda ta sayi samfurin a cikin kwandon ajiyawanda aka ajiye shi a cikin tsarin rufe don makonni, amma bayan an cire shi ya kamata a yi amfani dashi cikin rana ɗaya. Kwanan kuɗin yau da kullum na amfani da alayyafo ya dogara da bangaren, wanda ya cancanci cika jikin. An rage adadin yawan kuɗin zuwa 55-70g, idan rage cin abinci na rage cin abinci ko contraindications ba su saka wani adadi daban ba.

Za a iya zama a cikin komai a ciki ko a'a?

Kayan shafawa ba ya amfani da waɗannan samfurori da jikin mutum ke iya ɗauka. Wannan shine dalilin da yasa ba'a bada shawarar yin amfani dashi a cikin komai a ciki a cikin manyan abubuwa: zai iya haifar da rikici da ciwo.

Hanya mafi kyau mafi kyau shine ƙuntata kanka ga gilashin ruwan 'ya'yan itace, guga daga alayyafo, wanda yana da ƙanshi mai ƙanshi da launi mai launi mai launi. Irin wannan Sabo ne ya kamata a bugu da sauri bayan shiri, kuma kada ku bar don daga baya.

Ana iya ci bayan sa'o'i 6?

Masu samar da abinci sun bayar da shawara bayan karfe 18 na yamma don kada su ƙara kayan aiki tare da "abun da ke cikin caloric", wanda ya hada da alayyafo. A kan narkewa, jiki yana ciyar da adadin kuzari fiye da yadda suke cikin shuka kanta. Zai fi kyau a dakatar da abincin dare a kan wannan abinci a farkon lokaci.

Wace kayayyaki don hadawa?

By kanta wannan kayan lambu suna da dandano tsaka tsaki, saboda haka yana da matukar dacewa don hada tare da kowane irin abinci, irin su nama, kifi, cuku, da dai sauransu. Kyakkyawan hade zai kasance tare da kwayoyi da sauran kayan lambu:

• dankali;
• tumatir;
• legumes;
• chickpeas;
• Komawa;
• Pine kwayoyi.

Ana amfani da alayyafo a matsayin karin kayan aiki.don inganta ko jaddada dandano na babban hanya. Koda a cikin yanayin girke-girke, yana da mahimmanci a kokarin gwada abinci.

Alayyafo abinci

Babban maɓalli na wannan tsarin abinci shine amfani da alayyafo a cikin shirye-shiryen kusan dukkanin jita-jita daga menu na yau da kullum. Wannan tsarin zai rage yawan adadin kuzari. Hanyar da ta fi dacewa wajen cimma wannan sakamako ita ce ɗaukar cin abinci maras kyau na tsawon kwanaki biyar a matsayin tushen:

• Ranar 1
  1. Abincin karin kumallo: ƙwai mai tsinƙara, salatin tumatir 2 da alanyin alayyafo, da kayan yaji tare da ruwan 'ya'yan lemun tsami da man zaitun, 2 nau'i na gurasa na fari.
  2. Abincin rana: filletin kaza mai naman kaza, lafazin gefen gefe.
  3. Abincin dare: Salatin salatin da kayan lambu.
• Ranar 2
  1. Breakfast: oatmeal yogurt da shayi ba tare da sukari ba.
  2. Abincin rana: alayyafo miya.
  3. Abincin dare: steana da alayyafo da orange.
• Ranar 3
  1. Abincin karin kumallo: ƙwai da aka lalace tare da alayyafo, wani yanki na burodi marar fata.
  2. Abincin rana: kifi, alayyafo da shinkafa.
  3. Abincin dare: steyed alayyafo da kuma ganyayyaki.
• Ranar 4
  1. Breakfast: alayyafo, apple da karas ruwan 'ya'yan itace.
  2. Abincin rana: kaza tare da alayyafo.
  3. Abincin dare: shinkafa shinkafa.
• Ranar 5
  1. Breakfast: 2 qwai qwai da 1 yoghurt.
  2. Abincin dare: kaza tare da alayyafo ado.
  3. Abincin dare: ruwan 'ya'yan itace mai' ya'yan itace.

Wannan hanya ba a bada shawara don kwarewa fiye da lokacin da aka ƙayyade ba.saboda babban sashi ya ƙunshi oxalates, wanda ya yi girma har sai ya haifar da kafa katako. Amma a ƙarshen cin abinci, za ku iya haɗawa da lokaci a cikin abinci na kowane irin:

• a cikin omelets;
• pizza;
• lasagna;
• moussaka;
• sabon sha.

Recipes for slim adadi

Tare da girmamawa a kan alayyafo, kyafaffen abinci da soyayyen kayan abinci, kayan abincin da sauran kayayyakin kayan kirki sun haramta - dukkanin jita-jita inda akwai wuce haddi da adadin kuzari da kuma carbohydrates mai sauri.

Duk da haka rasa nauyi tare da dadi alayyafo yi jita-jita shi ne ainihin, amma ya kamata a zaba su a hankali:

Lafiya

• 7 alayyafo ganye;
• 1 kore apple;
• 2 kabeji ganye;
• ruwan 'ya'yan lemun tsami 0.5;
• 200ml na ruwa.

Kuna buƙatar haɗuwa da dukkanin ganye a cikin wani abincin, ƙara ruwan 'ya'yan lemun tsami da gilashin ruwa a gare su don samun rubutun haske. Sha abin sha kana buƙatar, lokacin da ake jin yunwa, amma ba fiye da sau 2-3 a mako ba.

Muna bayar don ganin girke-bidiyo na dafa abinci tare da alayyafo:

Salatin

• 1 bunch of alayyafo;
• 0.5st walnuts;
• 2 tbsp. ruwan 'ya'yan lemun tsami;
• 1 albasa tafarnuwa;
• 1 tsp Soya Sauce.

1. Ya kamata a wanke kayan lambu da kyau tare da ruwan sanyi kuma an shimfiɗa ta a kan farantin.
2. Na gaba, soya miya an haxa shi da ruwan 'ya'yan lemun tsami.
3. An kara walnuts tare da tafarnuwa na tafarnuwa zuwa ga miya.
4. Cakuda na karshe yana da kyau gauraye da ganyayyaki mai ganye da salatin salatin salad zai kasance a shirye.

Don inganta dandano zai bada damar karin man zaitun manya da 50-70g na cin cuku (ko kullun cuku). Bugu da ƙari, Zaka iya ƙara wasu rumman tsaba zuwa tasa.

Muna bayar don ganin girke-bidiyo don girke salatin tare da alayyafo:

Mashed dankali

• 300 g na alayyafo;
• 20 g na gari.
• 10 g man shanu;
• albasa da ganye;
• kwai;
• kayan yaji

1. Alayen alade dole ne a wanke kuma a yanka.
2. Sa'an nan kuma saka a cikin tukunya da ruwa salted.

   Ɗauki ruwa kaɗan don yin shi puree, kuma ba kirim mai tsami ba.

3. Na dabam, ajiye gari a cikin kwanon rufi kuma motsa zuwa alayyafo.
4. A cikin wannan akwati, yanke da albasa da kuma dafa har sai da taushi.
5. A ƙarshe, ƙara dan gishiri da wasu kayan yaji.
6. Boiled qwai da sauran ganye amfani da matsayin ado yi jita-jita.

Miyan

• 320g na alayyafo;
• 35g na man zaitun.
• 75g da albasarta;
• 3g na tafarnuwa;
• 15g na ginger tushe;
• 300g kaji dafa;
• 2 dankali;
• 5g sesame man fetur;
• gishiri da barkono.

1. Ya kamata a yanka nama mai ganyaye a cikin manyan sassan, a zuba a cikin kwanon rufi.
2. Zuba 1.5 lita na ruwa kuma tafasa don kimanin minti 35.
3. A cikin layi ɗaya, kana buƙatar yanka albasa, tafarnuwa da ginger, sa'an nan kuma saka su a kwanon rufi wanda aka rigaya da kuma simmer na minti 5.
4. Aika cakuda zuwa broth.
5. Daga baya, an yanka alayya a cikin yanka, da kuma cubes dankalin turawa, kuma an sanya shi a cikin wani saucepan kuma an dafa shi na minti 10.
6. Bayan kammalawa, abin da ake ciki na miya an zub da shi tare da zub da jini, an kara da kayan yaji kuma ya kawo tafasa.
7. Kafin bauta wa, zaku iya yayyafa rabo tare da man fetur sesame.

Muna bayar don ganin girke-bidiyo don girke miya da alayyafo:

Abin da za a maye gurbin a cikin abinci?

Idan wannan samfurin yana bayyana a menu naka sau da yawa, kuma baka son tashi daga ka'idodin abincin abinci, zaka iya samun ma'anar dacewa da ita. Mafi kyawun alayyafo kwafi a cikin kwanon rufi shine broccoli.. Hakanan za'a iya maye gurbin shi tare da eggplants, musamman idan akwai girke-girke tare da yin burodi. Maimakon alayyafo a lokaci guda ya shawarci yin amfani da zobo tare da 'yan saukad da ruwan' ya'yan lemun tsami.

Contraindications da sakamako masu illa

Da zarar an daskarewa, samfurin zai rasa dukiya masu amfani yayin da aka sake adana shi cikin firiji.

Bayan haka Ba za a iya cin ganyayyaki ba yayin da ake fama da nauyi ga mutanen da ke da matsala irin su:

• duodenal ko biliary duct cututtuka;
• rheumatism a cikin m ko na yau da kullum mataki.

A kowane hali, kafin ka fara bin abincin da aka ambata, yafi kyau ka tuntubi likitanka, saboda alayyafo yana da wasu contraindications.

Tsohon ganye na shuka sun hada da yawan adadin oxalic acid, saboda haka ba a ba da shawarar ga mutanen da ke da tasirin gishiri da sallar ruwa da wadanda ke da yashi da kuma ma'adanai da duwatsun bile. Shirye-shiryen abinci da aka dogara akan alayyafo, yana da kyau a tsakanin mutanen da suke so su kawar da nauyin kima, da kuma samun lafiya.

Ba tare da dandano mai kyau ba, wannan nau'in ya cika cikakkiyar abincin yau da kullum. kuma yana ba da dama a cikin mafi kankanin lokacin da za a iya dawo da jikinka zuwa al'ada. Yawancin girke-girke zasu taimakawa jin yunwa, yin daidaitattun abinci a hanya mai mahimmanci don kawar da karin fam.