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Rage nauyi zuwa kilogiram 5 har zuwa -7 cm cikin kwanaki 7.
Matsakaicin abun cikin kalori na yau da kullun shine 640 Kcal.
Yanayi ya baiwa kyakkyawan jima'i tare da ikon tara yawan kitse a yankin kugu. Kar mu zama masu wayo idan muka ce akwai wata hanyar rage kiba wacce ke taimakawa wajen rage kiba musamman a kugu. Nauyi yana fita daga dukkan sassan jiki, ba tare da togiya ba, har ma daga fuska. Amma tare da taimakon zaɓaɓɓen abinci na musamman da motsa jiki, yana yiwuwa ya gyaruɗaɗɗen ƙugu musamman.
Abubuwan buƙatun abinci don kugu
Abubuwan buƙatun abinci na yau da kullun don ƙwanƙwasa mai walwala da samun ƙwanƙwasawa kamar haka.
- Haramcin kasancewar a cikin abincin abincin da ke dauke da sukari da carbohydrates masu sauri: kayan da aka yi da gasa, abinci mai sauri, kayan da aka gama, kayan kyafaffen, marinades, abinci mai gishiri. Daga abubuwan sha, babu wani abu mai nauyi da ake amfani da shi ga masu carbonated da barasa.
- Akalla 40% na abincin ya zama sunadaran sunadarai. Tare da isasshen motsa jiki, zasu taimake ka ka rasa nauyi ta hanyar rasa mai, ba tsoka ba. Bayan duk wannan, mai yiwuwa kuna so ku sami ba siriri kawai ba, har ma da na roba da mai taushi.
- Rage adadin mai a menu zuwa kusan 10%. Ya kamata a ba da fifiko ba ga man shanu ko miya mai ƙyama ba, amma ga waɗanda ke da asalin kayan lambu. Misali, yana da kyau a samar da jita-jita tare da mai iri daban-daban, cin kwayoyi, da kifi.
- Zaka iya matse kugu kuma ka rage ciki kawai ta hanyar rage gishiri a cikin abincinka. Wannan zai haifar da fitowar ruwa mai larura, wanda ke sa jiki ya zama da ƙarfi sosai. Yi ƙoƙari kada ku mamaye abinci kuma ƙara gishiri kafin cin abinci.
- Rage ƙarar cikin ciki kuma yana ba da gudummawa ga asarar nauyi na farko na abinci. Ana ba da shawarar don tsara jadawalin abincinku ta yadda za a sami abinci sau 5-6 a kowace rana, wanda zai faru a kusan tazara daidai. Yana da kyau kuyi karin kumallo a cikin sa'ar farko bayan farkawa kuma ku ƙi abinci awanni 3-4 kafin fitilu su fito. Yana da kyau sosai idan a lokacin cin abinci zaka iya canza lokacin cin abincin zuwa awowi 19, yana barin jiki ya huta daga cin abinci da yamma.
- Idan kuna son asarar nauyi don motsawa cikin sauri, rage yawan adadin kuzari kuma ku ci abinci tare da adadin kuzari har zuwa raka'a 1200 kowace rana. Irin wannan mai nuna alama ya isa nauyi ya tafi, kuma a lokaci guda jiki baya shiga cikin abin da ake kira tsari na adanawa, saboda abin da metabolism zai iya ragewa. Yi ƙoƙarin samun babban ƙarfin ku a karin kumallo.
- Healthyara lafiyayyen fiber cikin abincinku. Ku ci kayan lambu, 'ya'yan itatuwa, hatsi, burodin hatsi (a ƙananan kaɗan). Wadannan abinci suna da kyau wajan tsarkake hanji. Idan ya zama "juji", to akwai damar samun cikowar ciki mara kyau. Abincin fiber shine ƙarancin adadin kuzari kuma yana taimaka muku cike da dogon lokaci, wanda zai iya taimaka muku tsayayya da jarabar cin abinci da yawa.
- Sha aƙalla lita 1,5 na ruwa mai tsabta a rana. Yana da kyau ku ƙi kofi. A sha shayi marar daɗi idan ba a so ba. Don jawo matsakaicin kunnawa na hanyoyin rayuwa, da safe akan komai a ciki, sha gilashin ruwa a ɗaki ko ɗumi mai ɗumi tare da ƙaramin ruwan lemon tsami.
Domin mako guda na cin abinci don kugu, zaku iya rasa kusan kilogram 3 na nauyin da ya wuce kima. Motsa jiki yayi alƙawarin samar da fasaha mafi inganci. Yi cikakken motsa jiki a kalla sau biyu a mako, yana mai da hankali kan wuraren matsalolin. Bends, karkatarwar jiki, almakashi, da keke ana ɗaukarsu kyawawan ƙididdigar kugu. Karkatar da dodo na musamman - hulba - shima yana taimakawa a wannan yanayin. Idan zaku iya aiki a cikin na'urar kwaikwayo, yana da kyau kawai!
Hakanan, tsari na kwalliya zai taimaka wajan sanya kugu ya zama siriri kuma mai kayatarwa. Bada fata da isasshen ruwa a wannan wurin. Bayan yin wanka, ya kamata ku shafa cream na anti-cellulite (ko aƙalla na yau da kullun). Kunsa tare da amfani da kofi shima yana aiki sosai. Yi wannan aikin a kai a kai (wanda abu ne mai yiwuwa a gida), kuma da sannu za ku lura da canje-canje masu kyau a yankin kugu.
Muna gayyatarku ku saba da wata dabara - abincin Ingilishi. “Siririn kugu”, wanda yayi alƙawarin sanya shi da wuri-wuri. A tsawon lokacin kiyayewa, saboda tsananin tsanani, 4-5 ko ma fiye da ƙarin fam na iya tafiya. An bada shawarar rage cin abinci na tsawon kwanaki 7. Dokokinsa suna nuna canjin carbohydrate, furotin da kwanakin yunwa.
A cikin kwanaki biyu na farko, kawai za ku iya sha kefir mai ƙarancin mai ko madara da ruwan tumatir. A rana ta uku da ta huɗu, ya kamata ku ci galibin nama da kifi, da ɗan burodi. Kwana na biyar da na shida na “siririn kugu” ya ƙunshi amfani da ‘ya’yan itatuwa da kayan marmari daban -daban. Ranar ƙarshe, bisa ga ƙa'idodin abinci, cikakken ƙin kowane abinci ne. Kuna buƙatar sha ruwa mai yawa. Don ƙarin bayani kan abincin da aka ba da shawarar don menu, duba menu na abinci.
Wasu lokuta mutane suna da kugu mai fadi da kuma babban ciki, duk da siririnsu gabaɗaya, ko nauyinsu baya barin wannan sashin jiki, duk da yunƙurin cin abinci da na motsa jiki. Dalilan wannan rashin kyawun (kuma mafi mahimmanci, haɗari ga lafiyar jiki) na iya zama kamar haka:
- ƙarin abun ciki na triglycerides a cikin jini (a cikin sauƙi - mai jini);
- saukar da matakin “lafiya” cholesterol;
- hawan jini;
- hawan jini (wannan shine incipient diabetes mellitus zai iya sanar da kansa);
- kasancewar cututtuka daban-daban na tsarin zuciya da jijiyoyin jini;
- cututtuka na tsarin endocrine;
- kwashiorkor (cuta ce da take faruwa sakamakon rashin sunadarin jiki).
Don haka, idan nauyin da ya wuce kima ba zai tafi daga kugu ba tare da kokarin da aka yi ba, to a tabbatar an nemi likita domin a gano hakikanin abin da ya haifar da matsalar kuma a yi duk abin da ya dace don magance ta.
Hakanan, yunƙurin rasa nauyi na iya zama banza a cikin irin waɗannan lamuran:
- Raunin tsokoki na ciki kai tsaye kan asalin tsoffin tsoffin tsokoki a wasu wurare;
- take hakki daban-daban na hali;
- tsufa;
- tsayawa akai-akai a cikin yanayin damuwa (lokacin da suka samar da masara mai yawa, wanda zai iya haifar da faɗaɗa kugu da kumburin ciki);
- cututtukan hanji (maƙarƙashiya, haɓakar gas).
Abincin abinci don kugu na mako guda
Day 1
Abincin karin kumallo: mai shayarwa (zai fi dacewa da garin alkama gaba ɗaya); shayi tare da madara.
Abincin rana: wani yanki na shinkafa mai launin ruwan kasa tare da apple mai ban sha'awa (ana iya amfani da 'ya'yan itacen da aka gasa ko sabo); koren shayi.
Abincin dare: yanki na kifin mara nauyi; tumatir; ganyen latas guda biyu.
Day 2
Abincin karin kumallo: biyun biredi na hatsi da ruwan 'ya'yan lemun tsami da aka matse.
Abincin rana: wani yanki na dafaffen kaji ko gasa da kwano na miya mai cin ganyayyaki.
Abincin dare: stew kayan lambu.
Day 3
Abincin karin kumallo: gilashin yogurt mara komai; apple ko pear.
Abincin rana: yanki na dafaffen nama; 2-3 kananan dankali da aka gasa.
Abincin dare: salatin apple-orange da koren shayi.
Day 4
Breakfast: oatmeal dafa shi cikin ruwa; har zuwa 50 g na cuku mai wuya mara nauyi tare da ƙarancin abun ciki.
Abincin rana: wasu kokwamba da gilashin ruwan tumatir.
Dinner: grated karas, seasoned da 'yan saukad da na kayan lambu mai.
Day 5
Abincin karin kumallo: kwai kaza 2-3 da aka tafasa; shayi.
Abincin rana: wani ɓangare na Boiled broccoli.
Abincin dare: filletin kaza da aka dafa da kimanin 200 ml na ruwan lemu.
Day 6
Karin kumallo: 'ya'yan itace guda biyu; koren shayi.
Abincin rana: salatin kokwamba-tumatir tare da ganye daban-daban, yafa masa man kayan lambu da ruwan lemun tsami.
Abincin dare: ɗanyen ɗan bishiya ko dafaffen da gilashin ruwa mai lemun tsami da zumar halitta (2 tsp).
Day 7
Maimaita abincin kowane ɗayan kwanakin cin abincin da ya gabata wanda kuka fi so.
NoteKofar yogurt, cuku mai ƙananan kitse da kefir, 'ya'yan itace, kayan marmari da goro sun dace da kayan ciye-ciye don abincin rana da shayi na rana.
Abincin abinci na "siririn kugu"
1-2 kwanakin - "yunwa"
Karin kumallo: gilashin ruwan tumatir.
Abun ciye-ciye: gilashin madara.
Abincin rana: gilashin kefir.
Bayan abincin dare: gilashin madara.
Abincin dare: gilashin kefir.
Kafin barci: zaka iya sha gilashin kefir.
3-4 days - furotin
Abincin karin kumallo: yanki na hatsin rai ko baki burodi, wanda aka shafa mai da ɗan siririn man shanu ko karamin cokali na zuma; kopin kofi ko shayi wanda zaku iya saka ɗan madara mara mai mai yawa.
Abincin rana: kwano na nama mai ƙarancin kitse ko ruwan kifi; guntun burodi; kamar cokali biyu na koren wake; game da 100 g na kifi ko nama fillets, dafa ko gasa.
Abincin dare: 1-2 tsp. zuma; gilashin madara mara mai mai yawa ko kofin shayi.
Abincin dare: wani tafasasshen kifi ko nama maras nauyi; wani yanki na gurasar baƙar fata tare da bakin ciki na cuku mai ƙananan mai; kimanin 200 ml na kefir mai mai mai kadan.
5-6 kwanaki - carbohydrate
Karin kumallo: lemu 2 ko apụl (za ku iya yin salad ta amfani da ɗayan 'ya'yan itacen da aka nuna).
Abincin rana: kayan miya ne na kayan lambu ba tare da soya ba; kararrawa barkono cushe da karas; kamar cokali biyu na vinaigrette ba tare da dankali ba.
Abincin dare: kowane 'ya'yan itacen da ba na sitaci ba.
Abincin dare: salatin kokwamba-tumatir tare da ganye da kopin shayi.
7 rana - sauke kaya akan ruwan.
Contraindications na abinci don kugu
- Abubuwan da ke hana cin abinci ga kugu sun hada da lokutan daukar ciki da shayarwa, da saurin yaduwar cuta a cikin jiki da kuma rashin kulawa ta gaba daya.
- Hakanan, bai cancanci bin wannan fasaha ba idan har ya zama mummunan yanayin cututtuka na yau da kullun.
Fa'idodin Abincin kugu
- Fa'idodi na abincin wannan yanayin sun haɗa da gaskiyar cewa idan aka bi ƙa'idodi na sama, zaku iya rage ƙugu sosai da kuma sabunta adadi gabaɗaya.
- Hakanan zaka iya tsabtace jiki daga gubobi da sauran abubuwa masu cutarwa.
- Bugu da kari, fa'idodi na fasahar sun hada da dangin daidaituwar abincin. Tare da tsari mai tsari mai kyau, zaku iya rasa nauyi ba tare da hana jikin abubuwa masu mahimmanci ba kuma ba tare da jin ƙarancin yunwa da ke tattare da wasu hanyoyin ba.
- Abincin da aka bayar akan abincin yana da tsada, shirya abinci ba ya buƙatar lokaci mai yawa, kuma abincin yana da tasiri mai amfani a jikin jiki.
Rashin dacewar cin abincin kugu
- Abincin ba shi da wata illa mai mahimmanci ga kugu. Ba wai kawai ana iya bayar da shi ga masu son zaƙi ko wasu abinci mai yawan kalori ba, saboda har yanzu akwai ƙuntatawa game da abincin.
- Idan muka yi magana game da dabarar “siririn kugu”, rauni da rashin lafiya na iya faruwa a ranakun yunwa. Don haka ya cancanci kusanto shi da taka tsantsan.
Sake-dieting don kugu
Tare da lafiyayyen lafiya da kuma sha'awar ƙara zamanantar da jiki, ana iya maimaita cin abincin kugu a cikin wata ɗaya da rabi.