Contents
Matakai Hudu Don Fara Rage nauyi
Kuma yanzu ba muna magana ne game da abinci mai banmamaki ba.
Tambayar yadda za a rasa nauyi ya zama musamman dacewa kafin lokacin rani. Kuma yayin da sauran lokaci har zuwa lokacin da ake so, ya kamata ku ɗauki siffar ku a yanzu, don kada ku nemi girke-girke na banmamaki don rasa nauyi a cikin mako guda bayan haka.
Alas, yana ɗaukar ƙarin lokaci kuma, mafi mahimmanci, ƙarin hankali ga kanku don rasa nauyi mai yawa ba tare da cutar da lafiyar ku ba. Anna Lysenko, mai horar da motsa jiki da mai gina jiki, ya gaya game da yadda za a rasa nauyi a gida.
Mataki 1: duba lafiyar ku
Kafin fara kowane magudi tare da abinci, ya zama dole a wuce gwaje-gwaje da yawa. Don haka za ku fahimci yanayin jikin ku da shirye-shiryensa don canzawa.
Waɗanne gwaje-gwajen da ake buƙatar ɗauka kafin rasa nauyi
TSH - thyroid stimulating hormone na thyroid gland shine yake. Wannan hormone yana da hannu a cikin mafi yawan tafiyar matakai na rayuwa, tare da rashin shi, suna raguwa, kuma jiki yana da rashin ƙarfi. Saboda wannan, alamun bayyanar cututtuka na hypothyroidism suna faruwa - rauni, rashin barci, karuwar nauyi, raguwar haemoglobin da jajayen jini, asarar gashi.
Insulin (ana ɗaukar bincike akan komai a ciki) yana nuna yuwuwar jurewar insulin (prediabetes).
Glucose - matakinsa zai nuna yiwuwar ciwon sukari
Leptin (wanda aka ba shi a cikin komai a ciki, za ku iya sha ruwa) shine hormone satiety. Mutanen da ke da leptin mai girma sau da yawa suna da sha'awar abinci mai yawa da kuma sha'awar zaƙi. Ana gyara wannan yanayin ta hanyar abinci mai gina jiki, motsa jiki, kayan abinci na abinci, rage damuwa da gyaran kullun yau da kullum.
Lipidogram (LDL, HDL, VLDL, jimlar cholesterol). Wannan yana nuna yanayin hanyoyin jini da yiwuwar cututtukan zuciya.
Ferritin. Idan karatun yana ƙasa da nauyin ku, to tabbas kuna iya samun ƙarancin ƙarfe na anemia. Wajibi ne a magance anemia a karkashin jagorancin likita: maido da mucosa na hanji, shan chelated baƙin ƙarfe, wani lokacin droppers an wajabta.
Vitamin D-25 OH. Yana da wani prohormone da hannu a yawancin matakai na rayuwa a cikin jiki. Tare da rashi, nauyi mai yawa yana da wuyar barin.
Free testosterone (maza kawai!). Ragewar mai nuna alama yana tsoma baki tare da rasa nauyi mai yawa.
Ya kamata babban likita ko endocrinologist ya duba sakamakon gwajin ku.
Mataki na 2: cire sharar abinci daga abincin ku
Lokacin da aka warware batun tare da nazarin, za ku iya fara aiki tare da abincin ku. Da farko, yana da daraja ban da "sharar abinci". Waɗannan duk samfuran da aka sake sarrafa su ne, da kuma waɗanda ke ɗauke da farin fulawa mai ƙima da sukari.
Waɗanne abinci ne za a ware lokacin rasa nauyi
hatsi nan take
Kunshin ruwan leda
Yoghurts masu dadi
Gurasar fari
Abincin ciye-ciye (kwakwalwa, croutons, kukis)
Fast abinci
Mataki na 3: gina abincin rage nauyi
Gabaɗaya, abincin da ba a sarrafa shi ya kamata ya zama tushen abincin ku. Za su iya taimaka maka rage kitsen jiki da gina tsoka. Kuma yawancin jita-jita dangane da irin waɗannan samfuran da kuka sani, yawancin abincin ku zai zama daban-daban.
Menene akwai don kyakkyawan adadi
Gabaɗaya, abincin da ba a sarrafa shi ya kamata ya zama tushen abincin ku.
Nama, kifi, kaji (zai fi kyau a zabi kayan gona).
Qwai.
Abincin teku.
Hatsi irin su buckwheat, launin ruwan kasa da shinkafa ja, oatmeal mai tsayi mai tsayi, quinoa.
Ganye da kayan lambu na kowane launuka na bakan gizo.
Kitse masu lafiya su ne dabbobi (a cikin nama, kifi, qwai), da man kwakwa, avocado, goro, iri.
Bugu da ƙari, abubuwan da ke cikin abincin, abun ciki na kalori, rabon sunadarai, fats, carbohydrates da jadawalin abinci a cikin lokaci suna taka muhimmiyar rawa. Abincin da aka tsara na ƙwararru da nufin rasa nauyi ya kamata koyaushe ya kasance cikin gram don tabbataccen sakamako. Ana ƙididdige shi ɗaya ɗaya bisa ga wasu tsare-tsare. Wannan aikin masanin abinci ne - masanin abinci mai gina jiki. Kada ka yi ƙoƙarin ƙididdige shi da kanka, saboda za ka iya cutar da kanka. Misali, rashin kitsen dabbobi a cikin abinci na iya haifar da tsangwama a cikin al'ada, kuma yawan su yana haifar da rashin kuzari a cikin kitse.
Mataki na 4: ƙara motsa jiki na cardio
Rage kiba duk game da rage kitsen jiki ne, kuma cardio ita ce hanya mafi kyau don magance wannan matsalar. Menene motsa jiki na cardio? Wannan nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i) wanda dole ne a yi shi a cikin madaidaicin bugun zuciya. Da kyau, cardio a matakin farko na asarar nauyi ya kamata ya ɗauki akalla minti 40, ko ma sa'a guda ɗaya idan kun kasance mai yawa fiye da nauyi. Don irin wannan motsa jiki, ellipse, motsa jiki na motsa jiki, motsa jiki (amma yana da kyau a hau a kan shi), stepper, mai horar da tsani ko mai horar da jirgin ruwa ya dace. Mutane da yawa suna barin cardio saboda sun fara shake na'urar. Don hana faruwar hakan, yana da mahimmanci a kula da daidaiton numfashi da bugun bugun ku.