Anan shine mafi kyawun abinci mai gina jiki

Anan shine mafi kyawun abinci mai gina jiki

Fa'idodin abinci mai gina jiki sun haɗa da rage nauyin jiki, ci gaba da asarar nauyi, ƙara yawan ƙoshi, da rage kitsen jiki.Abin da ake buƙata na gina jiki ya ƙunshi akalla gram 85 na furotin a kowace rana, ana rarrabawa a kowane abinci, don cimma nasara. jin gamsuwa da gamsuwa.

Tun da mutane da yawa suna bin tsare-tsaren abinci don rasa nauyi, shirin yana kula da kada ya wuce iyakar adadin kuzari 1500 a rana.

Ranar farko

Breakfast (kalori 401)
• Guda daya na avocado da kale omelet
abun ciye-ciye (kalori 131)
1 babban pear
1 matsakaici orange
Abincin rana (kalori 430)
• Kashi ɗaya na salatin tare da kaji da tuna
abun ciye-ciye (kalori 156)
• Rabin kofi na fili, yoghurt na Girka mai ƙarancin mai
• Rabin kofi na blueberries
Abincin dare (kalori 400)
• Ganyayyaki ɗaya na gasasshen salmon rosemary tare da bishiyar asparagus da dankali
Jimlar yau da kullun: 1518 adadin kuzari - gram 71 na mai - gram 94 na furotin - gram 137 na carbohydrates - gram 32 na fiber - 1714 milligrams na sodium.

rana ta biyu

Breakfast (kalori 410)
• Saduwa daya na ceri mai hana kumburi da ruwan alayyahu
abun ciye-ciye (kalori 181)
• Kofin 1 na fili, yogurt Girkanci maras nauyi
• Rabin kofi na blackberries
Abincin rana (kalori 374)
• Saduwa daya na alayyahu da salatin strawberry
abun ciye-ciye (kalori 100)
• Rabin kofi na edamame
Abincin dare (kalori 454)
• Sabis ɗaya na salatin Kale da aka gasa tare da quinoa mai kauri
Jimlar Daily: 1519 adadin kuzari - 75 grams na mai - 88 grams na gina jiki - 134 grams na carbs - 30 grams na fiber - 1432 milligrams na sodium.

rana ta uku

Breakfast (kalori 410)
• Saduwa daya na ceri mai hana kumburi da ruwan alayyahu
abun ciye-ciye (kalori 110)
• Kofin 1 na fili, yogurt Girkanci maras nauyi
Abincin rana (kalori 374)
• Saduwa daya na alayyahu da salatin strawberry
abun ciye-ciye (kalori 112)
• 1 dafaffen kwai
• Rabin kofin cranberries
Abincin dare (kalori 514)
• Abincin 1 na kaza da kayan lambu tare da faski, walnuts da pesto miya
Jimlar Daily: 1520 adadin kuzari - 78 grams na mai - 92 grams na gina jiki - 126 grams na carbs - 28 grams na fiber - 1576 milligrams na sodium

rana ta hudu

Breakfast (kalori 341)
1 kofin bayyananne, low-mai yogurt Greek
• Rabin kofin yankakken almonds
• Rabin kofi na blueberries
abun ciye-ciye (kalori 131)
Babban pear
Abincin rana (kalori 374)
Raba alayyafo da strawberries
Ƙarfi
abun ciye-ciye (kalori 216)
• busassun gasasshen almond 20 mara gishiri
• Kofin blackberries
Abincin dare (kalori 442)
• Sayi ɗaya na jatan lande da barkono kebab tare da gasasshen jan albasa
Jimlar Daily: 1504 adadin kuzari - 82 grams mai - furotin 90 grams - 115 grams carbohydrate - 31 grams fiber - 1003 milligrams sodium

Rana ta biyar

Breakfast (kalori 410)
• Saduwa daya na ceri mai hana kumburi da ruwan alayyahu
abun ciye-ciye (kalori 87)
• Rabin kofi na fili, yoghurt na Girka mai ƙarancin mai
• Rabin kofi na blueberries
Abincin rana (kalori 374)
• Saduwa daya na alayyahu da salatin strawberry
abun ciye-ciye (kalori 154)
• gram 20 na busassun gasasshen almond ba tare da gishiri ba
Abincin dare (kalori 463)
• Burger 1 da soya dankalin turawa
Jimlar Daily: 1488 adadin kuzari - 82 grams mai - furotin 90 grams - carbohydrate 113 grams - 30 grams fiber - 1442 milligrams sodium

rana ta shida

Breakfast (kalori 341)
• Kofin 1 na fili, yogurt Girkanci maras nauyi
• Rabin kofin yankakken almonds
• Rabin kofi na blueberries
abun ciye-ciye (kalori 200)
• 1 matsakaici apple
• 1 tbsp. Man gyada na halitta
Abincin rana (kalori 374)
• Farar wake guda daya da gasasshen avocado
• Kofin 1 na fili, kefir maras nauyi (madara fermented).
1 clementine
abun ciye-ciye (kalori 170)
• busassun gasasshen almond 22 mara gishiri
Abincin dare (kalori 431)
• Guda ɗaya na abincin Green Farro ya ƙunshi:
Kofi da rabi na sabo ne peeled wake
1 teaspoon gishiri, raba
Kofin basil sabo ne
Kofin kwata na ganyen faski
1 cokali minced sabo ne tafarnuwa
Rabin teaspoon na manna anchovy
Rabin kofi na cikakken mai yogurt
2 tablespoons mayonnaise
1 tablespoon na sabo ne lemun tsami ruwan 'ya'yan itace
Rabin kofi na man zaitun mara kyau
1 kofin finely yankakken kokwamba
1 kofin shredded dafaffe nono kaji ko farin wake
Jimlar Daily: 1515 adadin kuzari - 73 grams mai - furotin 86 grams - carbohydrate 146 grams - 31 grams fiber - 1492 milligrams sodium

rana ta bakwai

Breakfast (kalori 401)
• 1 matsakaici orange
abun ciye-ciye (kalori 181)
• Kofin 1 na fili, yogurt Girkanci maras nauyi
• Rabin kofi na blackberries
Abincin rana (kalori 374)
• Farar wake guda daya da gasasshen avocado
• Kofin 1 na yogurt Girkanci maras nauyi
1 clementine
abun ciye-ciye (kalori 100)
• Rabin kofi na edamame
Abincin dare (kalori 432)
• Ɗaya daga cikin nau'in tofu na Cajun-marinated tare da kirim na beetroot
Jimlar Daily: 1488 adadin kuzari - 72g mai - furotin 85g - 142g carbs - 36g fiber - 1665mg sodium

Hasashen horoscope na Maguy Farah na shekarar 2023