Abincin Cyclic, kwanaki 7, -2 kg

Rashin nauyi har zuwa kilogiram 2 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 1340 Kcal.

A cewar yawancin masu ilimin abinci mai gina jiki, canza-kalori da kwanakin loda hanya ce mai matukar tasiri don rasa nauyi. Dangane da wannan, an haɓaka keɓaɓɓiyar abincin keto. Da alama yana yaudarar hanyoyin tafiyar da rayuwa a cikin jiki, suna taimaka masa ƙona kitse ba tare da rasa tsokar nama ba.

Abincin abinci na Cyclic

Bari mu fara jawo hankalinku kan mahimmancin cin kitse. Abu ne mai mahimmanci na tafiyar matakai na rayuwa da kuma tushen ajiya wanda ke haifar da kuzari don aikin gabobin al'ada. Lowarancin mai mai ƙima yana da haɗari sosai saboda yana sa ba zai yiwu ba a iya haɗa homon da kyau. Wannan yanayin na iya haifar da matsaloli masu yawa na lafiya, har zuwa mutuwa.

Me yasa yawancin mai-mai ko mai mai mai yawa basa aiki ko samar da sakamakon da ake buƙata? Kimanin kwanaki 3-4 bayan yankakken kitsen mai a cikin abinci da raguwar abun cikin kalori na menu, jikinmu yana kunna hanyoyin kariya na gaggawa, wanda a ciki, musammam, metabolism ya ragu kuma tsokoki suka fara lalacewa. Don haka jiki yana ƙoƙari ya adana tanadin kitsen da yake buƙata don rayuwa ta yau da kullun. Sabili da haka, ɗayan mafi sauƙi kuma mafi inganci don rage nauyi shine mayar da jiki zuwa al'ada bayan kwanaki 3-4 na cin abinci maras kalori tare da rage mai. A matsayinka na ƙa'ida, tsarin abinci na yau da kullun na aƙalla awanni 60 yana bawa jiki damar gyarawa da shirya shi don ƙarin asarar nauyi, wanda, idan ya cancanta, za'a iya ci gaba.

Wannan shine abin da abincin keɓaɓɓu ke dogara da shi. Misali, ya kamata ku ci abinci maras kalori daga Litinin zuwa Alhamis rabin, Juma'a da Asabar sune lokutan lodawa, kuma Lahadi rana ce ta canji (lokacin da dokokin abinci suka sake canzawa).

Don haka, don kwanaki uku da rabi na farko, ya zama dole don rage yawan adadin kuzari na abinci da 30-40%, yayin da iyakance adadin mai a cikinta zuwa 30-40 grams. Ba shi da daraja rage wannan nuna alama da ƙarfi, in ba haka ba za ku iya fuskantar mummunan bayyanar da aka bayyana a sama. Babban abun ciki na kalori na abinci yana samuwa daga samfuran furotin. Idan kuna son wannan abincin ya kasance mai tasiri sosai a gare ku, yana da mahimmanci don tsarawa da kyau da kuma motsa jiki. A cikin kwanakin farko, jiki har yanzu bai fahimci cewa an yanke abincinsa ba. Saboda wannan dalili, yana da darajar magani mafi aiki a yanzu. Kyakkyawan zaɓin motsa jiki shine haɗa cardio da motsa jiki mai ƙarfi. Wannan zai ba da damar duka biyu su "narke" kitsen kuma su samar da kyakkyawan jiki mai taimako.

Loading yana farawa daga rabin rabin ranar Alhamis. Bayan cikakken abincin rana, ana bada shawarar yin motsa jiki sosai bayan wasu awanni. Don haka, za a kashe adadi mai yawa na adadin kuzari masu zuwa a kan aiki da tsokoki. Jumma'a ita ce ranar abinci mafi kuzari. A yau ya cancanci cinye adadin 30-40% fiye da adadin ku na yau da kullun. Idan aka kwatanta da farkon abincin, wannan adadin kuzari ya ninka sau 3 a sama.

A ranar Asabar da yamma, yana da matuƙar kyawawa don yin ƙarfin horo tare da girmamawa kan motsa jiki tare da “baƙin ƙarfe”. Wannan zai taimaka wa jiki ya kunna tsarin haɓakar tsoka, wanda ke karɓar adadin kuzari sosai fiye da mai. Wannan yana baka damar saurin rage kiba da zama siriri a gaba.

Game da rana ta bakwai na cin abincin cyclic, kuna buƙatar cinye abincin calorie ɗinku da aka ba da shawarar. Bugu da ƙari, yawancin su ana mafi kyawun aikawa zuwa jiki a farkon rabin yini, suna mai da hankali ga kuzarin karin kumallo. Daren Lahadi suna da kyau don motsa jiki matsakaici.

Hakanan ana ba da shawarar cire gishiri da sukari daga cikin abincin yayin saukarwa. Idan, tare da abinci mai gina jiki, kuna jin yunwa (wanda za a iya lura da shi a cikin mutanen da suka saba rakiyar duk abinci tare da burodi), kuna iya cin abincin burodi na abinci 1-2 a rana, amma ba don abincin dare ba.

Game da lodawa da kwanakin canji, zaku iya cin duk abin da kuke so. Amma, tabbas, zai zama mafi inganci dangane da asarar nauyi da fa'idodin kiwon lafiya don cin ƙoshin lafiya, ba mai mai mai da mai kalori mai yawa ba. Kuma abubuwan haɗarin abincin da kuka fi so, daga abin da ba lallai ba ne a watsar da su gaba ɗaya, ba da damar kanku a farkon lokacin rana da matsakaici.

Ba'a ba da shawarar yin biyayya da tsarin motsa jiki na fiye da makonni huɗu ba. Idan kun sami sakamako da kuke so da sannu, zaku iya dakatar da abincin da wuri.

Yana da kyau a ci a kalla sau biyar a rana, a bi ka'idojin abinci mai gina jiki kuma hakan zai rage damar da jiki zai fara tara nauyi fiye da kima ko kiyaye wanda kake son kawar da shi. Kamar yadda mutanen da suka gwada wannan dabarar suka faɗa kansu, zaku iya rasa zuwa ƙarin fam 15 a cikin wata ɗaya. Tabbas, da yawa ya dogara da halayen halayen ƙwayoyin halitta, a kan yawan nauyin jikin da ya wuce kima, akan tsananin cin abincin, akan matakin motsa jiki.

Don kula da sakamakon da aka samu, kuna buƙatar fita da kyau a rage cin abinci. Bugu da ƙari, tsawon lokacin da kuka zauna a kai, kuma mafi yawan kilogiram ɗin da kuka yi nasarar rasa, mafi kyawun kammala fasaha ya kamata ya kasance. Wajibi ne a hankali gabatar da samfurori a cikin abincin da abinci bai ba da shawarar ba (a cikin wannan yanayin, a kwanakin saukewa). Don haka, kwanaki biyu na farko bayan cin abinci, ƙara kayan lambu ɗaya ko biyu ko 'ya'yan itatuwa waɗanda aka cire su ta hanyar ka'idodin rasa nauyi. Ana ba da shawarar kafa babban ɓangaren abincin a kan nama maras nauyi da kifin maras nauyi, kiwo da samfuran madara mai ƙima na ƙarancin abun ciki, haɓaka abinci tare da carbohydrates masu amfani a cikin nau'in hatsi da gurasar hatsi gabaɗaya. Yi ƙoƙarin rage cin sauran kayan fulawa da kayan zaki. Shawarwari iri ɗaya ya shafi abinci mai kitse da soyayyen abinci. Banda shi ne hanyar maganin zafi, wanda dafa abinci ke faruwa a cikin busassun kwanon frying. Duk da haka, aƙalla a karon farko bayan cin abinci na cyclic, yana da daraja yin la'akari da yawan adadin kuzari na abincin da ake cinyewa kowace rana, wanda yake da mahimmanci don kiyayewa a cikin iyakar da aka ba da shawarar. Kuma kar a manta game da wasanni. Tabbas, bin waɗannan ƙa'idodi masu sauƙi za su taimake ku ku kasance cikin sabon nauyi mai daɗi na dogon lokaci.

Tsarin abincin abinci na Cyclic

Misali na abincin rana mai azumi na tsarin motsa jiki

Misali na Ranar Boot ko Abincin Ranar Gicciye

Note… Bambance abubuwan cikin kalori na menu da aka gabatar dangane da ko wace rana ce, da kuma la'akari da yawan abincin kalori. Don ƙididdige yawan adadin kuzari na yau da kullun, kuna buƙatar la'akari da dalilai da yawa, waɗanda babban cikinsu shine shekaru, nauyi, tsawo, matakin aikin motsa jiki. Don ƙididdige wannan mai nuna alama mafi daidai, yana da kyau a yi amfani da lissafin Intanet.

Contraindications zuwa cin abinci na cyclic

• Contraindications don cin abinci na cyclic sune cututtukan kodan, hanta, da cututtukan zuciya, wanda aka hana aikin motsa jiki da aka ba da shawarar.
• Hakanan ba'a so a juya zuwa wannan hanyar rage nauyi a gaban ciwon sukari. Kafin fara abinci, shawarar likita a kowane hali ba zai zama mai yawa ba.
• Contraindications sun hada da ciki, lactation, cututtuka na gastrointestinal tract.

Fa'idodin Abincin Abin hawa

Fa'idodi na cin abinci na cyclic suna da yawa da gaske.

1. Ofaya daga cikin manyan shine asarar nauyi mai santsi da sananne, godiya ga abin da dabara ba ta fitar da jiki cikin yanayin damuwa ba.
2. Samun wadataccen furotin na iya taimaka maka rage girman jin yunwa da kuma ba ku kuzari don motsa jiki da aka ba da shawarar.
3. A matsayinka na mai mulki, ana ba da abinci mai sauƙi, kuma sakamakon aikace-aikacensa ba a lura da shi.
4. Hakanan abin birgewa shine nauyi yayin cin abinci na cyclic yana tafiya saboda cire mai, kuma ba wai kawai saboda ban kwana da ruwa ba, kamar yadda lamarin yake tare da wasu hanyoyin.
5. Har ila yau yana da kyau cewa tare da tsari mai kyau, duk abubuwan da ake buƙata zasu shiga cikin jiki, sabili da haka kada a sami matsalolin lafiya.

Rashin fa'idodi na cin abincin cyclic

1. Don tasirin abincin, yana da kyau a shiga cikin wasanni, kuma a wani lokaci, wanda ba kowa bane zai iya yi dangane da jadawalin.
2. Hakanan zai iya zama da wahala ga mutanen da ba su shirya ba, saboda ba motsa jiki mai sauƙi kawai ake ba da shawarar ba.
3. Matsalar cikin cin abinci na cyclic na iya zama cewa ya zama dole aƙalla a kimanta ƙididdigar adadin kuzari na abincin da yawan mai mai yawa. Ba za ku iya yin ba tare da ƙidaya ba.
4. Bari mu kula da gaskiyar cewa yawan sunadaran da aka ba da shawara a wasu ranaku wani lokacin yana haifar da matsalolin matsaloli tare da ɓangaren hanji (musamman, maƙarƙashiya).

Maimaita cin abinci na cyclic

Idan kuna ciyarwa akan tsarin cin abinci na cyclic daga sati biyu zuwa wata, sannan kuna son rage nauyi sosai, zaku iya sake amfani da wannan fasahar bayan watanni biyu.

Wadanda suka iyakance kansu ga abincin marathon na mako-mako, amma daga karshe suka fahimci cewa suna kwadayin samun sakamako mai mahimmanci, zasu iya sake ci gaba da wannan abincin wata da rabi bayan ya ƙare.