Taimaka tare da rubutaccen abincin don Allah

Sau da yawa a liyafar ga tambayoyin “Kuna tunanin raka'a gurasa? Nuna littafin tarihin abincinku! ”Marasa lafiya masu ciwon sukari (musamman ma yawanci masu fama da ciwon sukari na 2) suka amsa:“ Me yasa ake ɗaukar XE? Menene littafin tarihin? " Bayani da shawarwari daga ƙwararren masanin ilimin mu na ƙungiyar Olga Pavlova.

Likita endocrinologist, likitan dabbobi, masanin abinci, mai gina jiki, Olga Mikhailovna Pavlova

Digiri na digiri daga Jami'ar Likita ta Novosibirsk (NSMU) tare da digiri a Janar Medicine tare da karramawa

Ta yi digiri tare da karramawa daga zama a makarantar endocrinology a NSMU

Ta yi digiri tare da karramawa daga kwararrun ilimin likitan mata a NSMU.

Ta wuce farfado da kwararru a fannin koyar da motsa jiki a Kwalejin Kayan motsa jiki da Ginin Jiki a Moscow.

Shiga ingantaccen horo game da psychocor gyaran kiba.

Me yasa aka kirga raka'a gurasa (XE) kuma me yasa yasa aka riƙe rubutaccen abinci

Bari mu ga ko ya kamata ayi la'akari da XE.

Tare da nau'in ciwon sukari na 1 Ya zama dole muyi la'akari da raka'a gurasa - gwargwadon yawan XE da aka ci don cin abinci, mun zaɓi kashi na insulin ɗan gajeren lokaci (muna ninka adadin ƙwayar carbohydrate ta yawan adadin XE da aka ci, ya zama ɗan gajeren insulin jab don abinci). Lokacin zabar gajeran insulin don cin “da ido” - ba tare da kirga XE ba kuma ba tare da sanin abin da ke tattare da carbohydrate ba - ba shi yiwuwa a cimma ingantaccen sukari, za su tsallake sukari.

Tare da nau'in ciwon sukari na 2 yi la'akari da XE ana buƙatar daidaitattun daidaitattun rabe-raben carbohydrates a cikin kullun don kula da sukari mai daidaituwa. Idan kuna cin abinci, to, 2 XE, sannan 8 XE, to, sukari zai tsallake, a sakamakon haka, zaku iya zuwa saurin rikitar da ciwon sukari.

Bayanai game da abincin XE da kuma irin samfuran da ake samo su ya kamata a shigar dasu a cikin littafin bayanin abinci mai gina jiki. Yana ba ku damar yin cikakken nazarin ainihin abincin ku da maganin ku.

Ga mai haƙuri da kansa, littafin tarihin abinci mai gina jiki ya zama abun buɗe ido - "ya zama cewa 3 XE cikin abun ciye-ciye sun kasance marasa nauyi." Za ku zama masu sane da abinci mai kyau ..

Ta yaya za a adana bayanan XE?

• Mun fara bayanin littafin abinci (daga baya a labarin zaku koyi yadda za'a kiyaye shi daidai)
• Mun ƙididdige XE a cikin kowane abinci da jimlar adadin gurasar burodi kowace rana
• Baya ga yin lissafin XE, ya zama dole a lura da irin abincin da kuka ci da kuma wane shiri kuka samu, tunda duk waɗannan sigogi zasu shafi matakin sukari na kai tsaye.

Yadda ake Adana Littafin Abinci

Don farawa, ɗauki koyan takaddara na musamman da aka shirya daga likita a wurin liyafar ko kuma littafin rubutu na yau da kullun sannan ku jera shi (kowane shafi) don abinci 4-6 (shine, don ainihin abincin ku): ⠀⠀⠀⠀⠀

1. Karin kumallo
2. Abin ci ⠀
3. Abincin rana ⠀
4. Abin ci ⠀⠀⠀⠀
5. Abincin dare ⠀⠀⠀⠀
6. Abinci kafin lokacin kwanciya

• A kowane abinci, rubuta duk abincin da aka ci, nauyin kowane samfurin kuma ƙidaya yawan XE da aka ci.
• Idan kuna asarar nauyin jiki, to ban da XE, ya kamata ku ƙidaya adadin kuzari da furotin / fats / carbohydrates. ⠀⠀⠀⠀⠀⠀
• Hakanan ƙidaya yawan abincin XE kowace rana.
• A cikin bayanan, lura da sukari kafin abinci da awa 2 bayan cin abinci (bayan manyan abinci). Ya kamata mata masu juna biyu su gwada sukari kafin, awa 1, da sa'o'i 2 bayan cin abinci.
• Abu mafi mahimmanci na uku shine magunguna masu rage sukari. Bayanin sanarwa na yau da kullun a cikin kalandar da aka karɓa don maganin hypoglycemic - nawa ne aka sanya insulin a kan abinci, ƙarancin insulin da safe, da yamma ko lokacin da kuma menene shirye-shiryen kwamfutar hannu.
• Idan kana da hypoglycemia, ka rubuta shi a cikin kundin tarihi wanda yake nuna sanadin hypo da hanyar dakatar da hypoglycemia.

Tare da cikakken bayanin kula da abinci mai kyau, yana dacewa sosai don daidaita tsarin abinci da jiyya, hanyar zuwa ingantaccen sugars yana da sauri kuma mafi inganci!

Don haka, wanene ba tare da littafin tarihin ba, za mu fara rubutawa!

Tambayoyi masu alaƙa da Shawara

Kuna tsammanin cikakken gaskiya - zaka iya adana bayanin ajiyan abinci a cikin littafin rubutu na yau da kullun. A cikin rubutaccen abinci kun nuna kwanan wata, lokaci da abin da kuka ci (samfur + adadin sa). Hakanan zai yi kyau a lura da aiki na zahiri a cikin kundin tarihi, a tsari guda - a cikin lokaci (menene ainihin abin da kuka aikata + tsawon nauyin).

Tea ba tare da sukari ba a cikin abin tunawa, amma yakamata a nuna adadin ruwan da zaku sha a rana.

Da gaske, Nadezhda Sergeevna.

Nuna yawan abincin da ya wajaba. Me game da abin da kuka rubuta, alal misali, "buckwheat"? Wani yana da sabis na buckwheat - 2 tablespoons, wani - duk 10. Ana iya nunawa ba a cikin gram ba, amma a cikin tablespoons, ladles, tabarau, da dai sauransu.

Game da "Shin tsayayyar salon rayuwa ba ta dace da ni a cikin wannan halin ba? "- saboda wane dalili kuka yi shawara tare da endocrinologist? Wanne irin" halin "? Ba ku nuna wannan ba, kawai kuna tambaya game da diary. Idan kun riga kun wuce duk gwaje-gwaje, to ku haɗa hoto zuwa saƙon, don haka zai zama mafi sauƙi a gare ni in tantance a cikin wani yanayi.

Da gaske, Nadezhda Sergeevna.

Me yakamata in yi idan ina da wata tambaya amma kama daban?

Idan baku sami bayanin da kuke buƙata ba tsakanin amsoshin wannan tambayar, ko kuma matsalarku ta ɗan bambanta da wadda aka gabatar, gwada tambayar likita don ƙarin bayani a kan wannan shafin idan yana kan batun babban tambayar. Hakanan zaka iya yin sabon tambaya, kuma bayan ɗan lokaci likitocinmu zasu amsa. Kyauta ne. Hakanan zaka iya bincika bayanan da suka dace akan batutuwan makamancin wannan shafin ko ta shafin binciken shafin. Za mu yi matukar godiya idan kun ba mu shawarar abokanku ta shafukan sada zumunta.

Medportal 03online.com yana ba da shawarwari na likita a cikin rubutu tare da likitoci a shafin. Anan zaka sami amsoshi daga kwararrun likitocin a fagenku. A halin yanzu, rukunin yana ba da shawara a fannoni 48: maganin ƙoshin ƙwayar cuta, likitan dabbobi, likitan dabbobi, likitan dabbobi, likitan dabbobi, likitan dabbobi, likitan dabbobi, likitan dabbobi, likitan dabbobi, likitan dabbobi, likitan dabbobi, likitan dabbobi, likitan dabbobi, likitan dabbobi, , ƙwararren cuta mai kamuwa da cuta, likitan zuciya, kwalliya, likitan kwalliya, likitan dabbobi, ENT, likitan dabbobi, likitan dabbobi, narcologist, neurologist, neurosurgeon, nephrologist, oncologist, oncourologist, orthopedic trauma doctor, ophthalmologist a, likitan dabbobi, likitan likitancin filastik, proctologist, likitan mahaifa, likitan halaye, pulmonologist, rheumatologist, radiologist, likitan ilimin likitanci, likitan hakora, likitan likitanci, likitan likitanci, likitan dabbobi, phlebologist, likitan likitanci, endocrinologist.

Mun amsa kashi 96.29% na tambayoyin..

Me yasa nake buƙatar littafin tarihi?

Sau da yawa sau da yawa, marasa lafiya na ciwon sukari ba su da littafin furucin sukari. Ga tambayar: "Me yasa ba ku yin rikodin sukari?", Wani ya amsa: "Na riga na tuna komai", kuma wani: "Me yasa za ku rubuta shi, da wuya in auna su, kuma yawanci suna da kyau." Haka kuma, “yawanci kyawawan sugars” na marasa lafiya sune 5-6 da 11-12 mmol / l sugars - “Da kyau, na karye shi, wanda ba ya faruwa.” Alas, mutane da yawa ba su fahimci cewa rikicewar abinci na yau da kullun da yawan sukari sama da 10 mmol / L suna lalata ganuwar tasoshin jini da jijiyoyi kuma suna haifar da rikice-rikice na ciwon sukari.

Don mafi kyawun kiyayewa tasoshin lafiya da jijiyoyi a cikin ciwon sukari, DUK sugars ya zama al'ada - duka kafin abinci da bayan - DAILY. Ingancin sukari daga 5 zuwa 8-9 mmol / l. Danshi mai kyau - daga 5 zuwa 10 mmol / l (waɗannan sune lambobin da muke nunawa azaman matakin sukari na jini ga yawancin masu fama da cutar sankara).

Na daɗe ina nazarin matsalar Cutar DIABETES. Yana da ban tsoro yayin da mutane da yawa suka mutu, har ma da yawa suna zama masu rauni saboda cutar sankara.

Na yi hanzarin ba da labari mai daɗi - Cibiyar Binciken Endocrinological na Kwalejin Kimiyya ta Rasha ta sami nasarar inganta maganin da ke warkar da ciwon sukari gaba daya. A yanzu, ingancin wannan magani yana gab da kusan kashi 100%.

Wani albishir mai kyau: Ma'aikatar Lafiya ta tabbatar da ɗaukar wani shiri na musamman wanda zai biya duk farashin magunguna. A Rasha da kasashen CIS masu ciwon sukari a da 6 ga Yuli na iya karɓar magani - KYAUTA!

Idan muka yi la’akari glycated haemoglobin, dole ne ku fahimci cewa eh, hakika zai nuna mana sukari a cikin watanni 3. Amma menene mahimmanci a tuna?

Glycated haemoglobin yana ba da bayani game da sakandare sugars na tsawon watanni 3 na ƙarshe, ba tare da bayar da bayani game da canji (watsawa) na sugars ba. Wato, haemoglobin mai narkewa zai zama 6.5% a duka mai haƙuri tare da sugars 5-6-7-8-9 mmol / l (wanda ya rama ciwon sukari) da kuma haƙuri tare da sugars 3-5-15-2-18-5 mmol / l (decompensated diabetes) .Wannan shine, mutum mai sukari yana tsalle a garesu - to sai hypoglycemia, sannan mai sukari mai yawa, shima zai iya samun haemoglobin mai kyau, tunda ilmin lissafi yana nufin sugars na tsawon watanni 3 yayi kyau.

Diary Sugar na taimaka maka wajen sarrafa sukari kuma sami magani daidai

Sabili da haka, ban da gwaji na yau da kullun, marasa lafiya da masu ciwon sukari suna buƙatar adana adadin sukari a kullun. Sa'ilinnan ne a liyafar za mu iya kimanta hoto na gaske na metabolism na metabolism kuma daidaita madaidaiciya.

Idan zamuyi magana game da marasa lafiya da aka horar dasu, to irin waɗannan masu haƙuri suna riƙe da littafin sukari na rayuwa, kuma a lokacin gyarawa suma suna kiyaye bayanan abubuwan kula da abinci (la'akari da yawancin abinci a lokacin da suka ci abinci, la'akari da XE), kuma a liyafar muna nazarin duka diaries da sugars. , da abinci mai gina jiki.

Yadda zaka tantance dalilin da yasa kake murmurewa?

Bari mu bincika abin da ke haifar da saiti mai yawa kilo a cikin lamarin ku.

Bayan haka, kawai bayan ƙaddara tushen wuce haddi mai nauyi, zaku iya fara zaɓar hanyar rasa nauyi (daidaita abinci, daidaitaccen abinci, abubuwan da ake buƙata na jiki, da sauransu).

Idan baku ƙaddara tushen wuce haddi mai yawa ba, bayan kowane abinci ko watan horo a cikin dakin motsa jiki, zaku koma rayuwar jin daɗinku. Kuma kiloda kuka yi aiki tukuru zasu dawo wurinku, tare da daukar wasu karin abokai.

Domin sanin dalilin da yasa kake murmurewa, ya isheka kayi abubuwa 3 a jere:

1. Yi haƙuri
2. Yi abubuwan lura tare da yin rikodin su a cikin littafin littafin tarihin (aka sanya shi a cikin wani bayanin kula da abinci)
3. Yi nazarin bayanan da aka karɓa.

Kuma yanzu bari mu bincika kowane abu daki-daki.

1. Yi haƙuri

Wannan abun yana da matukar mahimmanci a kowace kasuwanci. Nasarar ku ta dogara da aiwatarwa.

A mafi yawan lokuta, mutane ba sa cimma burinsu na asarar nauyi. Suna fara rasa nauyi, rasa kilogiram 3-5, suna jin daɗin sakamako na farko kuma suna annashuwa. Sa’an nan su sake nauyi. A farkon matsaloli sun daina kuma komai ya koma murabba'i daya.

Aikinmu shine yin aiki gwargwado kuma kada mu zama kamar kowa. Sabili da haka, tun kafin fara asarar nauyi, kuna buƙatar bincika ayyukanku, gano kuskure kuma gyara su.

Waɗanda ba su da haƙuri suna zuwa neman “magungunan sihiri da magungunan mu’ujiza”, suna sayo su ta hanyoyi uku, da canja musu nauyinsu don rayuwarsu.

3. Yi nazarin bayanan da aka karɓa.

Bayan kun cika samfurin bayanin abincin abinci, je zuwa abu na gaba - nazarin bayanai.

Bayan duk, ingantaccen abinci mai cikakken tsari ne cikakke. Na ɗaya, wannan yana nufin rashin cin abinci bayan 6 na yamma, don wani baya cin abinci a McDonald's da KFS, don na uku babu abinci wanda yake da gari / sukari / gishiri, da sauransu.

Me ya sa ɓata lokacinku a kan littafin tarihin?

Rubutun abinci mai gina jiki ya zama dole ga mutanen da ke da ƙarin fam da kuma ga mutanen da suke so su yi nauyi da kuma gina tsoka.

Idan kun sami karin fam, to akwai wasu dalilai na wannan, kuma mafi kusantar, suna kwance cikin abincin da bai dace ba da kuma adadin kuzari.

Idan makasudin ku ba shine rasa nauyi ba, amma don gina tsoka, to tare da taimakon littafin kundin abinci mai gina jiki zaku sami kyakkyawan jiki, toned, sculpted.

Babban aikin rubutaccen bayanin abinci shine a nuna daidai abincin da kuka ci yayin rana. Kuma a sa'an nan, lokacin da ka rubuta duk abin da kuka ci yana nuna lokacin, ana iya canza shi zuwa adadin kuzari. Wannan zai taimaka wajen sarrafa nauyi da abinci.

Bayan haka, yana da matukar wuya a fahimci yanzun nan ko kuna ci ko ba ku ci. Kuna iya tunanin cewa ba sa cin abinci ko ci kaɗan a lokacin rana, kuma ku yi nauyi.

Nazarin hali

Don haka ya kasance tare da ɗaya daga cikin abokin ciniki. Mace, shekara 40, uwargida. Height 150, nauyi 65.

Koyaushe ya yi imanin cewa yana cin abinci da kyau, daidai, ba ya wuce gona da iri, yana kallon abincinsa kuma a maimakon shayi har ma yana shan infusions na ganye. Daga ina kiba take fitowa?

Kamar yadda na sauran wards na suke so suyi nauyi, mun fara ne da littafin bayanin abinci.

Daga wasikar ta juya cewa ranar farko a karin kumallo daga 8:30 - 10:30 aka ci:

Tsiran tsiran alade 250

Cakulan 70 grams

Gurasar burodi 250

Pita 300 grams

Salatin hanta tare da kwai da mayonnaise 200 grams

Na ce: "Kun ci faɗin cuku cuku?"

Abokin ciniki: “piecean ƙaramin cuku ya kasance, grams 30-40.
Ina cikin rawar jiki, ban yi tunanin ci sosai ba.
Wani salatin tumatir, kokwamba, barkono kore da ganye tare da kirim mai tsami, wani wuri rabin kilo.
Kawai dai abin firgitarwa ((""

Abokin ciniki: "Yanzu akwai damar barci."

Ni: “yi bacci mai kyau. Bayan abinci da yawa, ba shakka, ina son in yi bacci. ”

Abokin ciniki: "Na gode, na ci abinci mai yawa?"

Ni: “Ee. Me kuke yi idan kun ci? ”

Abokin ciniki: "Ina kallon talabijin."

Abokai na, wannan labari ne daga al'adata, yana nuna yadda mutane suke kuskure, suna cewa sun ci daidai, amma nauyin bai tafi ba. Weight yana tafiya kawai lokacin da aka sarrafa abinci mai gina jiki, kuma saboda wannan kuna buƙatar littafin tarihin abinci mai gina jiki.

Farawa don cike samfuri na kayan abinci, daga kwanakin farko za ku koya ba kawai game da nawa ko ƙananan abin da kuke ci ba, amma har ma kuna daidaita ma'aunin sunadarai, fats da carbohydrates.

Wataƙila kuna mai da hankali ga abincin da ke cike da mai, kuma ba ku da furotin.

Kuna son rasa nauyi da sauri a gida? Ba tabbata ba daga ina zan fara ba?
Testauki gwajin kyauta kuma cikin minti 5 ku gano inda zan fara rage muku nauyi:

Menene fa'idar diary mai nauyi / nauyi a ciki?

Tsarin bayanin abincin yana kama da tsinkaye / bashi ga mai lissafi, samun kuɗin ku da abinku.

Kuna ƙara duk abincin da jikinku ya karɓa tsawon rana zuwa gare shi, kuma kuɗin ba shine abin da kuka yi zato ba, amma duk wani aiki na jiki (tafiya, horo).

Kuna aiki azaman ku mai asusun ku kuma kuna kiyaye bayanan. Kawai maimakon ayyukan yin lissafi zaka sami sunayen samfuran samfuran da aka nuna, kuma maimakon adadin kuɗi, yawan adadin acid (mai adadin kuzari, furotin, fats da carbohydrates).

Ta yaya za a adana bayanan tarihin abinci daidai?

Don haka mun isa sashin da ya fi dacewa - yadda za a ci gaba da tsara bayanan abinci yadda ya kamata. Zan gaya muku yadda abokan cinikina suke adana bayanan rubutaccen abinci, ba da hanyar haɗi zuwa samfuri na bayanin abincin ba a cikin kyakkyawan tsari in gaya muku yadda ake haɓaka shi.

Idan baku taɓa yin ajiyan littafin ba, da farko yana iya zama kamar baƙon abu ne da tsari mai ɗaukar lokaci, amma zan faɗa muku yadda ake samun sauƙi kuma ba ku ɓata lokaci da ƙoƙari wajen adana abubuwan rubuta labari.

Babban abu shine fahimtar kanku cewa yanzu kuna son yin nazarin halin da kuke ciki. Babu buƙatar canza abincin ku na yau da gobe.

Kuna buƙatar hoto na gaske. Sabili da haka, ku ci kamar yadda aka saba, kamar yadda duk lokacin ƙarshe, ba tare da canza komai ba.

Mataki # 1 - Yanke shawara Me yasa kuke Bukatar Rubutun Abinci

Don farawa, rubuta abin da yasa kuke buƙatar adana bayanan littafin abinci da kuma cike bayanan game da kanku:

1. Nuna makasudin ku (rasa nauyi, samun yawaitar tsoka, sarrafa ragamar abinci ko ingancinsu). Saka wani takamaiman manufa. Misali, rasa nauyi cikin watanni 2 by 6 kg. Bugu da kari, rubuta abin da ya sa kuke buƙatar asarar nauyi.

2. Rubuta sigoginka (nauyi na yanzu, yana da kyau ayita shi da safe akan komai a ciki, yawan kirji, kwatangwalo, kugu).Don ƙarin ingantaccen saurin sakamako, zaku iya rubuta kundin layukan matsala: ƙarar a ƙarƙashin kirji, ƙara 10 cm sama da cibiya, ƙarar mafi girman ɓangare na ƙafa, ƙarar ƙananan ƙafa, da dai sauransu).

3. A cikin rubutunka, ƙara hoto gaba ɗaya cikin haɓaka mara nauyi da hotunan wuraren matsalar don ganin ci gaban asarar nauyi ko samun yawan ƙwayar tsoka.

Mataki # 2 - Shiri

1. Yana da kyau a sami ma'aunin girki. Tabbas, zaku iya yi ba tare da su ba, amma bayanan bazai zama daidai ba.

Idan baku da nauyi, kuma baku sayan su - ba matsala. A kowace babbar kasuwa akwai sikeli. Shin zaku iya yin salatin ko shirya abinci na biyu - yi tsari don sarrafa kayan da aka saya.

Raba samfuran cikin ƙananan jakunkuna. Misali, sassan lemo da aka sayo da nauyi za'a iya rataye shi daidai a shagon. Idan kun ci kwayoyi 10 a rana, kawai ku auna nauyi 10 a kan sikeli, ku rubuta kanku a littafin rubutu ko ku tuno.

Hakanan zaka iya yi tare da wasu samfuran, kamar kayan gasa.

Muna siyan samfura da yawa a cikin fakiti ko kwalba. Lokacin da kuka sanya samfurin a kan farantin karfe, karanta adadin gram ɗin a kan kunshin, sannan ku ƙaddara kusan adadin abin da kuka ɗora akan kwanonku.

2. Kuna buƙatar littafin rubutu mai sauƙi tare da alƙalami ko bayanin kula akan wayar. Kullum sai ku kiyaye su. Nan da nan bayan ko lokacin cin abinci, ɗauki bayanin kula tare da ainihin adadin giram ko milliliters.

Mataki # 3 - Fara Farawa Bayanan Abinci daidai

Zazzagewa samfuri mafi kyau na diary da kuma cika samfuri na bayanin kula ta amfani da waɗannan ƙa'idodi:

1. Bayan kowace abinci da rana, Rubuta jerin duk abinci da aka ci a cikin bayanin kula a wayarka ko cikin littafin rubutu.

Rubuta ƙasa:
Yaushe? Yi alamar lokacin cin abincinku (karin kumallo, abincin rana, abincin dare, da duk abun ciye-ciye).
Me? Sunayen jita-jita da samfurori.
Nawa A cikin grams da milliliters.

Mahimmanci! Rubuta cikakken bayani game da samfurin, yana da matukar mahimmanci lokacin yin lissafin abubuwan da ke cikin kalori na abincin (alal misali, kirim mai tsami 20% mai - 100 g, kefir 3.2% mai - 200 g) ko kwano da aka gama (misali, miyan miya - 200 g, tare da naman alade - 50 g da zaitun mayonnaise 67% mai - 2 tsami).
Gyara dukkan “kananan abun ciye-ciye” (misali, yawan kofi, shayi, abubuwan sha kuka sha, Sweets, sandwiches, 'ya'yan itatuwa da kuka ci).

Da maraice yana da wuya ku tuna duk abin da aka ci yayin rana, kuma idan adadin kuzari a cikin diaryge na kayan abinci daga ainihin, to, zaku yi kuskure sosai game da abincinku da abincinku.

Misalin Abinci mai gina jiki

Karin kumallo 6am.
1 gilashin ruwa
Cutlet 100 grams
Curd 50 grams
Kirim mai tsami 30 grams
1 tablespoon jam
Lemon shayi ba tare da sukari 250 ml ba

Abincin rana 14:10
Gilashin kvass 250 ml
Fuka-fukan kaji guda biyu 150 grams
Masara biyu 350 na masara
Cokali biyu 300 grams
Tumatir 100 grams

Abincin 16: 20
Yogurt 3.2% 300 ml
Bun 150 grams

Abincin dare 19:30
Boiled kaji nono 300 grams
Sandwich guda biyu tare da man shanu da jan kifi
Gurasa 100 grams
Man 15 grams
Jan kifi 60 grams
Banana 100 grams

Kafin gado 23:00
Kefir 3.2% 500 ml
Cakulan M 30 grams

2. Ajiye irin wannan littafinn abincin na tsawon kwana 7 (daga Litinin zuwa Lahadi, ko daga Laraba zuwa Talata, wannan ba mahimmanci ba ne). Shigar da aiki na zahiri a ciki, alal misali, yawo a wurin shakatawa a matsakaici na minti 30, ko kuma motsa jiki mai ƙarfi na awa 1 da minti 20.

3. ware lokaci domin nazarin adadin kuzari. Cika dukkan bayanan da ke cikin samfurin littafin abinci mai inganci na kwana 7.

4. Yin amfani da lissafin abinci, bincika menu a cikin kwanaki 7.

Mai nazarin samfurin
Manazarta Recipe

Kawai kwafa bayanai daga teburinka zuwa mai nazarin a cikin kwana 1.

Canja wurin bayanan da aka samu a cikin mai binciken KBJU (kalori, sunadarai, fats, carbohydrates) a cikin samfurin bayanin abincin ku.

Fitar da bayanai na kwana na biyu daidai da sauransu don tsari duka kwana 7.

Don sanin adadin adadin kuzari, furotin, mai da carbohydrates da kuke buƙata, karanta labarin: "Yadda za a fara rasa nauyi a gida."

A sakamakon haka, zaku sami cikakken bincike game da abincin ku a cikin kwana 7 ta hanyar adadin kuzari, furotin, fats da carbohydrates.

Waɗanne kuskure ya kamata a guji yayin riƙe littafin tarihi?

Lambar kuskure 1. Fara fara sanyata, cike kwanaki 1-2 da sauke shi. Ka tuna, ba lallai ne ka kiyaye bayanan ajiyan kayan abinci ba tsawon rayuwar ka. Don samun hoto na ainihi game da abincin ku, ya isa don samun bayanai don kwanaki 7-14.

Laifi na # 2. Ta hanyar tsallake rikodin abinci guda ɗaya, kuna fushi da dakatar da yin rikodin bayanai daga wasu abincin a cikin kullun.
Ko da kun rasa shigowar guda ɗaya, babu wani mummunan abu da ya faru.
Ka tuna abin da ka ci, ka rubuta aƙalla kusan za a ci gaba da rubuta abin tunawa.

Laifi na # 3. Mistakesayan babban kuskure. Kayan abinci da dafaffen abinci suna da dabi'un abinci daban-daban.
Lokacin shigar da bayanai a cikin "Nazarin Samfura", zaɓi abun da ke ciki na samfuran da aka shirya.
Misali, oatmeal a cikin madara, ba oatmeal ba. Idan kun riga kun auna samfurin kafin dafa abinci, to sai ku zaɓi madara mai + oatmeal.

Kammalawa

Bayan kwanaki 7-14 na riƙe da rubutaccen bayanin kula da abinci, zaku fahimci adadin kuzari, furotin, fats da carbohydrates da kuke cinyewa. Shin kin wuce yawan adadin kuzarin ku ko kuma rashin wadatar ku.

Bayan nazarin dukkanin bayanan, a hankali zaku iya fara canza abincin ku don mafi kyau. Yadda ake yin wannan, Na fada a cikin labaran.

Biyan kuɗi ga marubucin labarin a kan Instagram:

Muhimmin abu shine kada a sauya tsarin abincin ka kai tsaye. Sanya kanka manufa guda ɗaya a mako. Misali, idan ka ga cewa kana cin kitse mai yawa, seta wani buri don rage yawan kiba da 20%. Kuma sati na gaba riga canza kashi na furotin da kuma carbohydrates.

Ku zo zuwa tafarkinmu "Rasa nauyi tare da nishaɗi" kuma ku, a cikin ƙungiyar masu tunani iri ɗaya, a ƙarƙashin kulawa da gogaggen masu binciken, cim ma burin ku akan sikeli da kyakkyawan adadi.

Rubutun Abinci na Kyauta - littafin pdf "Hanya zuwa cikakkiyar hoto"

Ina da karamin kyauta a gare ku - samfurin bayanin kundin abinci a cikin littafin "Hanyar zuwa theaƙƙarfan hoto". Cika fam ɗin kuma kyauta zata zo zuwa imel!

Kuma ina muku fatan alheri. Na gan ka a Makarantar Farko ta Lafiya!
Ekaterina Lavrova na tare da ku

Na gode da bayyanannun bayanai da nasihu masu amfani.

Labari mai amfani sosai

Na gode da labarin mai taimako.

Ina godiya ga aikinku, Na koyi abubuwa da yawa masu ban sha'awa daga labarin.

Labarin yana taimakawa. Amma! Na shiga cikin wasikar, ban tabbatar da abin da biyan kudin yake ba. Littafin bai zo ba

diary mai kyau na abinci

Me yasa hanyoyin ba su aiki?
Hakanan littafin tarihi ko kuma na nazarin da ke buɗe.

Lada, komai ya buɗe mini

Na gode da labarin mai taimako!

Na gode sosai! Komai a bayyane yake kuma babu karaya .. kadan ya rage… ku lura da wannan!

Na tabbatar da biyan kudin. Diary din bai zo ba.

Hanyar ta cika, diary din bai taba zuwa ba.
'Yan mata, waɗanda na zo wurinsu, za ku iya aiko mani da wasiƙa?
[email protected]
godiya a gaba

Sannu Veronica! A cikin tsarin namu an nuna cewa diary ya zo muku akan mail 8.06. Idan baku iso ba, gwada daina rijista daga cikin Newsletter kuma sake rijista sake (zuwa ɗaya ko wata akwatin gidan waya). A kullum, mutane sama da 1000 ne ke saukar da littafin. Wataƙila wani irin rashin nasara ya faru. Idan kowa bai samu ba akwai da yawa ra'ayoyi game da rashin isa, amma akwai 4 daga cikinsu zuwa yanzu.

'Yan mata, shin wani ya sami rubutaccen abinci? A bayyane yake, kamar sauran mutane a nan, babu abin da ya zo wurina!

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