Contents
Don rasa nauyi, kuna buƙatar ciyar da ƙarfi fiye da yadda kuke samu daga abinci. Ana yin wannan ta hanyoyi biyu - ta rage rage cin abinci ta adadin ɗari da adadin kuzari kuma ta hanyar haɓaka motsa jiki ta motsa jiki da motsi a gida. Lokaci ya yi da za a gano nuances na ƙirƙirar karancin kalori don asarar nauyi.
Amincewa da ma'aunin BZHU
Aiki mafi ban sha'awa akan abincinku yana farawa bayan ƙididdige yawan adadin kuzari da kuke buƙatar cinyewa don rasa nauyi. Restrictionsuntataccen abinci shine babban damuwa ga jiki, wanda za'a iya rage shi ta hanyar abinci mai kyau da ƙimar BJU.
Sunadaran sunadarai, carbohydrates da fats suna shafar jiki ta hanyoyi daban -daban. Akwai manufar tasirin abinci mai zafi (TPE), wanda ke nufin amfani da adadin kuzari yayin narkewar abincin da aka ci. Wato, kuna ɓata kalori yayin cin abinci. Lokacin cin kaji ko kifi, yawan kalori ya fi girma - TEP na furotin yana kan matsakaita 25% na ɓangaren furotin da aka ci, lokacin da kuke cin hatsi da kayan marmari, kuna kashe ƙasa - don carbohydrates, TEP ya kai 15%, kuma lokacin cin mai, zaku iya kashe matsakaicin 5% a cikin ƙarfin ƙarancin tasirin zafi. Sabili da haka, daidaitaccen abinci koyaushe yana da wadataccen furotin, cikakken carbohydrates, da fiber na abinci.
Kula da ingancin kalori
Inganci a cikin wannan yanayin ba'a ƙayyade ta farashin ko alama ba, amma ta ƙimar abinci mai gina jiki. Dauki tsiran alade da kaza, misali. Tsiran alade mafi tsada ya ƙunshi mafi kyau kashi 75% na nama, sauran kuma cakuda ne na mai da kayan abinci. Wannan ba ya samar da wasu abubuwa masu amfani, amma yawancin mai da fiye da adadin kuzari 300 a cikin 100 g. Naman kaza yana da wadata a cikin dukkan muhimman amino acid, furotin, bitamin, ma'adanai kuma adadin kuzari 113 ne kacal a cikin 100 g.
Fresh kifi ya fi gina jiki fiye da kifin gishiri, nama ya fi tsiran alade, cuku na ainihi yana da lafiya fiye da cuku gida, kuma yogurt na halitta zai kawo ƙarin fa'ida ga jiki fiye da yogurt mai daɗi. Hakanan, hatsi - ƙarancin sarrafawar da suka yi, yawancin abubuwan gina jiki sun adana kuma tsawon jikin ku zai sha su. Rinya farin gurasa, farar shinkafa, babban taliya don shinkafar launin ruwan kasa, burodin hatsi gabaɗaya, da taliyar durum. Zabi hatsi wanda ya riƙe harsashi. Ku ci kayan lambu, 'ya'yan itatuwa, da berries.
Ka tuna, ko abinci mafi koshin lafiya ana iya lalata shi ta hanyar dafa shi. A guji soya mai. Fry a cikin skillet mara sanda, dafa, dafa, gasa, gasa, gasa mai yawa, ko tukunyar jirgi biyu.
Abincin ta'aziyya
Masana kimiyya sun tabbatar da cewa abinci mai kyau yana ba da kyakkyawan sakamako. A hanyoyi da yawa, jin daɗi ya dogara da yawan abinci. Kuna iya yin jayayya na dogon lokaci wanda ya fi daidai - cin ƙananan sau 6 a rana ko yawan abinci ba shi da wata ma'ana. Gaskiyar ita ce, ya kamata ku kasance da kwanciyar hankali.
Nutritionarancin abinci mai sauƙi zai dace da waɗanda suka fara rashin nauyi. Abincin kalori na abincin masu farawa ya yi yawa. Ba zai zama da sauƙi a rarraba adadin kuzari 2000 na ainihin abinci don abinci sau uku a rana ba. Ga ɗan siririn mutane waɗanda suke buƙatar rasa kilogiram 5 kawai, akasin haka, ba zai zama da sauƙi a rarraba 1400 kcal akan abinci 6 ba.
Bugu da ƙari, mutanen da ke fama da ciwon sukari, cututtukan ciki, kiba, ko mutanen da ke yawan ɓoye insulin na iya fuskantar ƙarin fa'idodi na raba abinci.
A hankali a hankali yawan amfani
Tabbas, zaku iya rasa nauyi ba tare da motsa jiki ba, amma sakamakon zai zama sannu a hankali, kuma yin tunani a cikin madubi ba zai faranta ba. Yana da mahimmanci a fahimci cewa abinci mai gina jiki yana sanya mu siriri, kuma motsa jiki yana sa mu zama masu wasa. Wasanni yana sanya jiki dacewa, na roba kuma yana inganta yanayin jiki ta ƙarfafa ƙwayar tsoka. Ba tare da tsoka ba, jiki yana kama da sassauƙa. Kuma motsa jiki yana ba da babbar gudummawa ga kashe kalori.
Mafi mahimmancin doka wajen ƙirƙirar ragi ta hanyar aiki shine aiwatar da hankali. Mutanen da ba su taɓa motsa jiki ba a baya suna iya farawa ta yin tafiya daidai, suna ƙaruwa da saurinsu kowane mako. Hakanan tare da horo - kuna buƙatar fara ajujuwa tare da ƙaramin nauyi kuma kuyi ƙoƙari ku fifita kanku kowane lokaci.
Da kyau, don ƙona kitse, kuna buƙatar horarwa tare da nauyin 2-4 sau sau a mako, yi aƙalla minti 150 na zuciya kuma kuyi tafiya dubu 10 a kowace rana, amma kuna buƙatar zuwa wannan a hankali. Don haka jikinku zai daidaita da damuwa kuma za ku kasance cikin kwanciyar hankali don kiyaye haɓakar da aka ɗauka. Ayyuka zasu zama wani ɓangare na rayuwar ku, ba azaba ba.
Idan ya zama mai aiki, yana da mahimmanci a sami daidaito tsakanin motsa jiki a cikin gidan motsa jiki ko a gida da yin motsi a gida. Kamar yadda kuka sani, na ƙarshen yana taimakawa wajen kashe yawancin adadin kuzari fiye da ma manyan motsa jiki.