Ingididdigar kalori hanya ce ta rage nauyi, wanda a al'adance yakan haifar da tambayoyi da yawa. A shafin yanar gizon mu akwai wani labarin daban game da kirga adadin kuzari, inda isassun bayanai ke bayyane dukkan bayanan ƙididdigar kalori da ingantacciyar hanyar ƙididdige adadin kuzari a cikin abinci.
Kuna da wasu tambayoyi game da hanyar kirga adadin kuzari da tasirinsa slimming? Sannan amsa mafi shahararrun tambayoyi don ƙididdigar asarar nauyi KBZHU wanda zai taimaka muku ku yanke shawara da kanku ko kuna son wannan hanyar kawar da nauyin da ya wuce kima.
Duba kuma: GINA JIKI: inda za'a FARA
Tambayoyi kan ragin nauyi da hanyar kirga adadin kuzari
1. Yaya tasirin kirga kalori? Rage nauyi I?
Ididdigar calorie don asarar nauyi ya dogara da ƙirar mai sauƙi: cinye abinci ƙasa da yadda jiki ke buƙata don kuzari. Lokacin da isowar adadin kuzari kasa da yadda suke amfani da shi, jiki zai fara lalata ƙwayoyin mai. Ana aiwatar da wannan aikin ta hanyar yanke adadin kuzari na yau da kullun, ko kuma a wata ma'anar ƙarancin kalori. Ta hanyan kirga adadin kuzari, zamu dauki rashi daidai gwargwado tsakanin 15-20% na yawan kuzari na yau da kullun, tare da bin ƙa'idodin sunadarai, carbohydrates da mai.
2. Me yasa kuke ba da shawarar ƙidaya adadin kuzari don asarar nauyi?
Akwai dalilai da yawa:
- Kasancewa: ƙididdigar kalori don dacewa da kowa.
- Hanyar tsaro: karamin karancin caloric baya cutar da lafiyar ku.
- Hanyar tana da taushi, saboda haka ya dace da mutane masu aiki da kuma masoya wasanni.
- Jiki yana samun sunadarai, carbohydrates da mai a daidai adadin, wanda ke rage haɗarin ci gaban cuta saboda rashin abubuwan gina jiki.
- Babu iyakancewa akan abinci: zaka iya kunna menu koda abinci.
- Hanyar tana da canzawa sosai kuma tana da sassauƙa, wanda zai taimaka daidaita ikon lokacin da kuka tsayar da nauyi da tsauni, ciki, shayarwa.
3. Zan iya rasa nauyi ba tare da kirga adadin kuzari ba?
Miliyoyin mutane suna kwance nauyi a kai a kai. A hanyoyi daban-daban, kuma ba kawai ƙidayar adadin kuzari ba ne. Muna ba da shawarar ƙidaya adadin kuzari, saboda hanya ce ta duniya wacce ta dace da kowa. Idan kun sami wannan hanyar maras yarda / rikitarwa / mara kyau, to zaku iya zaɓar wa kanku wata hanyar rage nauyi.
4. Wataƙila za ku ba da shawarar wasu ingantattun abinci?
Yawancin ƙarancin kalori da ƙarancin abinci guda ɗaya suna da iyaka da sakamako masu illa, don haka ba mu ba da shawarar yin gwaji akan jikin ku ba. Idan kuna da ingantaccen abinci wanda ya kusanci ku kuma ya ba da sakamako, zaku iya amfani da shi.
5. Shin ya isa kawai cin abinci daidai (babu gari, mai, mai daɗi) ba tare da ƙidaya adadin kuzari ba?
Ko da cin “dama”, zaka iya raba abincin kalori, ƙirƙirar ragi. Tare da karin adadin kuzari ba jiki zai cinye mai ba, saboda zai zama isasshen makamashi mai shigowa daga waje. Kuma ba komai samfuran da kuka ƙirƙiri ragi, lafiya ko mara kyau.
Hakanan akwai gefen juzu'in tsabar kudin. Ingoƙarin cin abinci yadda ya kamata, rage cin abinci zuwa mafi ƙaranci kuma ƙirƙirar ƙarancin caloric mai yawa. A wannan yanayin, jiki yana jinkirin saurin motsa jiki, don haka ba kawai za ku rasa nauyi da wahala ba, amma za ku sami nauyi da zarar an ɗan huta a cikin abinci.
Yana rage tasirin nauyi mai mahimmanci yana da mahimmanci a daidaita daidaito kuma ku ci cikin ƙarancin rashi. Tabbas, jikin wani yana iya yin sassauci, don haka ko dan karamin daidaita abinci yana taimakawa wajen rage kiba da dawo da jikin kamar yadda yake. Amma, kash, ba koyaushe yake aiki ba. Yawancin lokaci dole ne a ƙidaya adadin kuzari, don cin abincin ta na yau da kullun kuma kada ku wuce gona da iri.
6. Yaya zan kirga kudin alawus na kalori?
Labarin game da kirga yawan adadin kuzari munyi nazari dalla-dalla kan tsarin kirga yawan abincin kalori na yau da kullun. Wannan adadi yana da sauƙin lissafi idan kun san tsayinku, nauyinku, shekarunku da matakin aikinku.
7. Shin yakamata inyi la’akari da sunadarai, carbi da mai ko dai kawai in kidaya adadin kuzari?
Don asarar nauyi ya isa ya ƙidaya adadin kuzari, amma muna ba da shawarar ku ma ku riƙe rikodin PFC. Karancin ragi ko rarar kowane ɗayan waɗannan abubuwan na iya haifar da mummunan tasiri ba kawai ga lafiyar ba amma har ma da aikin rage nauyi. Kara karantawa game da wannan a cikin labarin: Yadda ake kirga BDIM kuma menene yake aikatawa.
8. Shin akwai wasu shafuka na musamman don kula da ayyukan abinci tare da lissafin adadin kuzari da BDIM?
Duba aikace-aikacen bita ta wayar hannu don aiwatar da bayanan abincin. Hakanan zan iya ba da shawara ga shahararrun shafuka don waɗannan dalilai: calorizator.ru, dietdiary.com.
9. Yaya za'a rarraba sunadarai, carbohydrates da kitse da rana?
Kuna iya rarraba PFC yayin rana akan kanku, mahimmin abu shine ku kasance cikin hanyoyin da aka bayar. Amma idan kuna buƙatar mahimman bayanai a cikin menu, yana yiwuwa a kula da jadawalin mai zuwa:
- Breakfast: Cikakken carbohydrates
- Karin kumallo na biyu: Carbohydananan carbohydrates
- abincin rana: Sunadarai + Carbs + Fats. Tabbatar da zare.
- Bayan abincin dare: Carbohydrates, mai na iya zama dan kadan
- Dinner: Protein + fiber zai fi dacewa
Misali menu:
- Karin kumallo: 'ya'yan itace / busasshen' ya'yan itace
- Abincin karin kumallo na biyu: 'ya'yan itace
- Abincin rana: miya, kwano gefe, nama, kayan lambu
- Bayan abincin dare: 'ya'yan itace, kwayoyi, cuku
- Abincin dare: nama tare da kayan lambu
- Abincin dare na biyu: gida cuku, yogurt
Hakanan muna ba ku shawara ku kalli misalin masu karatunmu: abinci, a cikin horo tare da Jillian Michaels: ƙwarewar mutum ta rasa nauyi. Kuna iya samun ayyukanku na yau da kullun dangane da yanayin abincinku.
10. Tabbatar da bin tsari daidai (carbohydrates da safe, sunadarai da yamma) ko zaku iya cin komai muddin a cikin hanyoyin da aka tsara?
A'a, ba lallai bane. Don rasa nauyi za ku kasance cikin kowane rashi calorie. Koyaya, tare da ɗan nauyi, lokacin da kowane inci da kilo suna tafiya tare da wahala mai yawa, zama mahimman abubuwa kamar rarraba furotin, carbohydrates da mai a cikin yini. Amma a karo na farko yana yiwuwa ba a kula ba.
11. Ina so in ƙidaya adadin kuzari, amma ta yaya za a zaɓi menu?
Da zarar kun sami hanyar kuzarin kuzarin ku da BDIM, zaku iya fara ciyarwa a cikin abun cikin caloric da aka bayar. Akwai hanyoyi biyu:
- Ka jadawalin abinci ne abin misaliaka ba a sama. Idan ya cancanta daidaita abincin ku don dacewa da iyawar ku da buƙatun ku. Sannu a hankali gabatar da canje-canje ga saitin samfuran dangane da zaɓi na sirri.
- Ba za ku iya farawa akan kowane misalai ba, don nazarin abincin su. Yi jerin abubuwan abincin da kuke saba ci da rana, kuma ku rubuta su a cikin tebur. Dangane da rashi ko ɓarna wasu alamomi KBZHU daidaita menu (maye gurbin samfur ɗaya da wani, da sauransu). Yawancin lokaci karo na farko ya yi yawa da kitse da carbohydrates da rashi cikin furotin. Sunadarai sune nama, ƙwai, cuku, legumes.
Duba kuma: Menu na ingantaccen abinci mai gina jiki don rage nauyi - yadda ake cin abinci.
12. Idan bani da ma'aunin kicin fa?
Don ƙididdigar kalori yana da kyawawa sosai don a sami sikelin girki. Kodayake, ba shakka, don aunawa zaku iya amfani da kofunan awo / cokali, ƙidaya nauyin samfurin bisa bayanan kan marufin, ɗauki kimanin nauyin 'ya'yan itace / kayan lambu daga teburin da aka shirya, da dai sauransu. Amma daidaito irin waɗannan matakan zai zama ƙasa da muhimmanci fiye da amfani da ma'aunin ma'aunin kicin. Tabbas, idan kun kusanci aikin tare da matuƙar kulawa, sakamakon da aka samu zai kasance cikin kuskure, amma a nan gaba yana da kyau a shirya sayan ma'aunin ma'aunin kicin.
13. Shin Ina bukatan kirga yawan adadin kuzari duk rayuwarku?
Yawancin lokaci ya isa watanni 2-3 don haɓaka menu, don daidaitawa da fahimta game da abincin yau da kullun. Saboda haka, a matsayinka na mai mulki, bayan watanni biyu na lissafin yau da kullun ƙarin ƙarfi “rashin ƙarfi” ne. Komawa zuwa lissafin KBZHU galibi yana faruwa ne saboda mahimman canje-canje a cikin abinci ko canji cikin cin kuzarin yau da kullun. Da zarar kun isa siffar da kuke so, zaku iya ƙara haɓakar adadin kuzari zuwa abinci don kiyaye nauyi.
14. Kawai na daina ba da zaƙi na rasa fam 2 a cikin sati ɗaya, ko da ba komai.
Wannan gaskiya ne, ya isa ya cire kayan zaki daga cikin abinci na ya rasa kilo 1.5-2 na mako ɗaya ko biyu. Amma wannan ba asarar mai bane. Carbs suna riƙe da ruwa, don haka yayin rage amfani da su, jiki zai rasa ruwa. Koyaya, ba kawar da kitse bane, kawai canzawa ne cikin ma'aunin ruwa. Don haka kada ku yi saurin yanke shawara cewa don rage nauyi kuna buƙatar rage yawan amfani da zaki.
Ba lallai ba ne don ba da mahimmanci ga canjin nauyi a cikin tsarin 1-2 kilogiram. Mafi sau da yawa ana jinkirta shi ko, akasin haka, ya bar ruwan. Game da dalilai na irin wannan canjin nauyi karanta a nan: dalilai 10 da yasa zasu iya ƙara nauyi don asarar nauyi.
15. loidaya adadin kuzari a Gaba ɗaya bashi da mahimmanci, Na rasa ton na nauyi tare da dacewa ta yau da kullun da kuma rage cin abinci na yau da kullun.
Yana da kyau ƙwarai cewa kun sami sakamakon da kuke so ba tare da ƙarin lissafi ba. Amma yana da mahimmanci a fahimci cewa kowane mutum yana da halaye daban-daban na kansa, shekaru daban-daban, tarihi daban-daban, jinsinsu daban-daban, ra'ayoyi daban-daban game da ƙa'idodin iko da halaye daban-daban game da dacewa. Dokar "cin abinci koyaushe kuma a kai a kai ga dacewa" yana da nuances da yawa.
Don zuwa tsarin abinci na yau da kullun, galibi kuna buƙatar samun gogewa (kuma da kyau, idan wannan ƙwarewar ba za ta zama mai ɗaci ba, kamar, misali, abincin yunwa da magungunan kwayoyi iri iri). Saboda haka, bayyanannun ma'auni, kamar ƙimar KBZHU har yanzu ana buƙata. Akalla a karon farko azaman jagora.
16. Me zaku iya cewa game da tsarin kwantena daga Autumn Calabrese?
Tsarin kwantena daga Autumn Calabrese ya shahara sosai a Amurka. Duk hanya daya ce ta kirga adadin kuzari, amma a cikin sigar da ta dace. Ba a auna abincin, kuma an gyara shi a cikin kwantena na musamman, waɗanda ke maye gurbin ma'auni. Duk wani lissafi da kalkuleta, kwantenan da aka cika da abincin da ake buƙata don ranar shirya.
Amma a cikin wannan tsarin wutar lantarki akwai nuances da yawa: kuna buƙatar samun waɗannan kwantena ko wani abu da zai maye gurbin abinci don ranar zai shirya kafin maraice, samfuran da yawa an haramta. Idan kun duba, ƙididdige adadin kuzari na yau da kullun ya fi sauƙi kuma mafi araha.
17. Idan na rage kiba idan har na saba motsa jiki?
Motsa jiki yana ba da ƙarin amfani da kalori, sautin tsoka, haɓaka jiki, haɓaka ƙarfi da juriya. Matsakaicin rabin sa'a na motsa jiki mai tsanani yana ƙone adadin kuzari 250-400.
Amma za a iya samun asarar nauyi ne kawai idan an rage calorie. Ko ta yaya kuka kai ga wannan rashi, abincin abinci ko ƙoshin lafiya. Tabbas, horo babban tubali ne wajen gina jiki mai juji. Amma ba tare da ƙuntatawa a cikin abincin ba, asarar nauyi ba zai yiwu ba.
Kara karantawa game da horo a gida:
- Motsa jiki don farawa a gida don rage nauyi
- Manyan koci 50 a kan YouTube: zaɓi na mafi kyawun motsa jiki a gida
- TABATA horo: 10 shirye-shirye da aka shirya don rage nauyi
- Shirye-shiryen shirye-shiryen gida don 'yan mata na mintuna 30-45 ba tare da kayan aiki ba