Contents
Rage nauyi bayan ciki
1. Yi babban canji a rayuwar ku
Don rasa nauyi na dindindin, yana da mahimmanci a daina cin abinci na mu'ujiza bisa rashi da laifi. Idan burin ku shine kawai don isa wani nauyi da sauri, zaku isa wurin ta hanyar hana kanku. Amma da zaran ka daina jin yunwa, sakamakon sake dawowa zai sa ka dawo da duk abin da ka rasa mai raɗaɗi. Ko ma wasu karin fam! Idan ba ku canza komai ta hanya mai ɗorewa ba, fam ɗin zai dawo ba da daɗewa ba. Sirrin asarar nauyi na gaske shine canza halayenku, ɗauki lafiyayyen abinci iri-iri, da haɗawa da motsa jiki a cikin rayuwar yau da kullun. A takaice, don samun sabon daidaito a rayuwa, tushen jin daɗi da jin daɗi.
Duba kuma : 10 slimming creams masu aiki!
2. Kwanaki 10 kafin asarar nauyi, shirya kanka
Don shiga cikin wanka, shirya kanku a hankali. Yi tafiya minti 10 a jere a rana aƙalla, sha ruwa mara kyau, kauce wa kayan abinci mai kitse da zaƙi, sodas. Rubuta abubuwan da ke ciki da adadin abincinku, abubuwan ciye-ciye, da abubuwan sha na mako guda. Wannan binciken abincin zai ba ku damar gane ainihin abin da kuke ci kuma ku hango "wucewa" ku ... wani lokacin ganuwa!
3. Nemo dalilin da ya dace
Yayin da lokacin rani ya zo, za ku ce wa kanku: "Ina jin rashin lafiya da waɗannan karin fam, dole ne in yi wani abu!" Wannan shine danna, kuma ya zama dole. Tambayar da za ku yi wa kanku ita ce, "Wa nake so in rage kiba?" ” Yi jerin fa'idodi da rashin lahani na rage kiba. Idan kayi don wani, saboda masoyiyarka tana damunka, don ganin haka, don dacewa da 36, rasa 5 fam, ba zai yi aiki ba. Madaidaicin abin da ke motsa shi shine ka yi wa kanka, don jin dadi a cikin jikinka, don samun lafiya mai kyau, inganta girman kai da dangantakarka. Makasudin shine don rasa nauyi (rasa XNUMX% na nauyin ku a cikin makonni uku shine maƙasudin slimming maƙasudi), amma yana da sama da duka don yin wa kanku mai kyau kuma ku kula da kanku.
4 Ku ci komai, kuma a hankali
Babu abinci "mara kyau", shi ne wuce gona da iri na nama, burodi, sugars, fats wanda ba shi da kyau. Abincin karin kumallo, abincin rana da abincin dare ya kamata su kawo muku kowace rana duk iyalan abinci, wato sunadaran (nama / kwai / kifi), kayan lambu, kayan kiwo, lipids (mai, almonds, crème fraîche), 'ya'yan itatuwa da abinci masu dauke da fiber ( hatsi gabaɗaya, bran ko burodin nama, taliyar alkama gabaɗaya da shinkafa, gwangwani). Fiber yana ba ku damar jira tsakanin abinci saboda yana rage jin yunwa na tsawon lokaci. Ki kasance da dabi’ar tauna abinci da kyau, domin idan kika yi saurin cin abinci, za ki ci da yawa. Tabbatar cewa abincin karin kumallo ya daidaita. Misali, yanki 1 na burodin hatsi + Comté + 1 matsi ruwan 'ya'yan itace, ko rusks 2 + cokali 1 na jam strawberry + cuku gida + 1 'ya'yan itace. Don abincin rana da maraice, koma zuwa mako na menu. Kuma ku bi su har tsawon makonni uku, kuna tunanin bambance-bambance. Don kakar salads da danye kayan lambu, sauƙaƙa miya da ruwa kaɗan misali.
5. Rage adadin
Kamar duk mata, tabbas kun sami ɗabi'ar cin abinci mai yawa yayin ciki da shayarwa. Ka ci biyu biyu, kamar yadda mashahuran magana ke cewa. Lokaci yayi da za a sake duba adadin ƙasa. Ɗauki faranti na asali na abincin dare 18-22 cm a diamita, ba manyan faranti na gabatarwa ba. Cika rabin farantin da kayan lambu ko danyen kayan lambu, kwata na farantin da nama ko kifi, da kwata da sitaci. Yi tsayayya da jarabar cin duk abin da jaririnku bai gama ba (mash, compote…) ban da abincin ku. Wannan yana kawo adadin kuzari marasa amfani kuma wannan al'ada na iya ɗaukar shekaru. Kuma ba shakka, sami hannun haske akan mai da sukari.
Cin abinci yana da daɗi kuma girman jin daɗi yana da mahimmanci, koda lokacin da kuke son rasa nauyi. Abincinku dole ne ya bambanta kuma ya haɗa da farawa / babban hanya / kayan zaki, saboda yawan abubuwan dandano yana ba da damar isa ga jin daɗin jin daɗi da sauri. Kowane sabon ɗanɗano zai ta da ɗanɗanon dandano da mamaki
dandana. Ta hanyar cin abinci sannu a hankali kuma ta hanyar ninka jita-jita, muna da sauri sosai. A gefe guda kuma, idan muka ci abinci guda ɗaya, ba mu da jin daɗin ci sosai, muna cika cikinmu da sauri kuma ba mu da saurin ƙoshi.
7. Sauƙaƙe rayuwar ku
Don kada ku karya kai. shiga al'adar shirya jita-jita iri ɗaya don ku da jaririnkue. Idan ya kai shekara 1 ko sama da haka, ya ci komai. Rakiya ce kawai ke canzawa. Za a iya dafa kayan lambu mai tururi don inna tare da gishiri, barkono, kayan yaji, ganye, da kuma ga jarirai, murkushe su
dusa. Misali, a gare ku, ana dafa zucchini tare da tafarnuwa da faski tare da ɗigon man zaitun, kuma a gare shi, zucchini mashed. Yana sauƙaƙa rayuwa kuma yana mayar da kayan lambu akan menu. Rubuta jerin sayayya na kayan abinci da za ku buƙaci a cikin makonni uku na abincin ku, kuma babban kanti ya kawo muku su. Tabbas, ci gaba da cin abinci mai kyau da lafiya bayan cin abinci, domin waɗannan kyawawan halaye na cin abinci za su taimaka maka ka kasance cikin dacewa da jin daɗin kanka.
8. Yawan sha
Don zama mai ruwa, kuna buƙatar sha a cikin ƙananan sips a cikin yini. Idan ka jira har sai ka ji ƙishirwa, ya yi latti, ka riga ka bushe. Babu adadin ruwa na tilas lokacin da kuke rasa nauyi. Manta game da "lita da rabi na ruwa a rana" da sauran "sha, kawar da"! Don sanin ko kuna shan isasshen ruwa, kalli launin fitsarin ku. Da safe, suna da duhu kuma wannan al'ada ne, a lokacin rana, suna bayyana idan kun sha isa. Idan duhu ne, ƙara sha. Kuna iya sha ruwa (zai fi dacewa har yanzu), shayi na ganye, kofi (ba da yawa ba, saboda yana iya damun barci) da shayi. Idan kuna son shayi, to, bari ya yi nisa na dogon lokaci, saboda duhun shayin, yana da ƙarancin caffeine kuma yana da ƙarancin farin ciki. Amma ba duka iri ɗaya ba ne, saboda shayi yana hana gyara sashin ƙarfe.
9. Kula da kanku
Lokacin da kuka fara slimming, yana da mahimmanci don ba da lokaci don kula da kanku, don gogewa, don tausa da kanku da mai mai laushi ko kayan shafa na jiki, slimming creams. Tausa da kanka a cikin hanyar dawowar venous, fara da idon kafa kuma zuwa sama zuwa gwiwoyi, sa'an nan kuma cinyoyin, wannan yana ba da damar zubar da ruwa, don farfado da wurare dabam dabam da kuma tsaftace jiki. Kuma fatar jikin ku za ta samu!
10. Yi motsi
Ayyukan jiki yana da mahimmanci lokacin da kake son sarrafa jikinka. Tunda jaririn soyayyar ku ya zo, kun dakatar da wasan idan kun yi shi a baya. Ko kuma ba ku taɓa yin wasa ba kuma dole ne ku fara! Me yasa? Domin wasanni yana taimakawa wajen yaki da damuwa kuma yana guje wa jaraba don ramawa da zaki. Sabanin sanannun imani irin su "Na gaji sosai har ba ni da isasshen kuzari don yin gudu", ku sani cewa ta hanyar yin wasanni, za ku dawo da sauti saboda motsa jiki yana taimakawa wajen yaki da gajiya . Idan ba kwa jin daɗin zuwa wurin tafki ko wurin motsa jiki, za ku iya yin yawo cikin sauri ta hanyar yawo ƙaramin ɗanku a cikin abin hawa a wurin shakatawa. Yana buƙatar kawai a ɗaga bugun zuciya kaɗan. Masu ninkaya na jarirai, azuzuwan wasanni na cikin gida (nau'in inna / jariri) na iya zama zaɓi. Hakanan zaka iya samun bidiyon yoga, mikewa, Pilates, shakatawa, motsa jiki abs-glutes akan Youtube da kuma yin aiki yayin da yake bacci. Da maraice, yi motsa jiki na numfashi don magance damuwa da kuma shirya don yin barci. Yi numfashi a hankali, zurfin numfashi a cikin ciki, shaƙa ta cikin ciki, kuma numfashi ta hanci.
Karanta kumai
Siffa: lebur ciki a bakin rairayin bakin teku
Dawowa cikin siffar bayan haihuwa
Yaya tsawon lokacin rasa ciki fam