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Yadda ake rage nauyi a cikin shekara guda. Binciken bidiyo
Duk wani shirin asarar nauyi ya kamata ya haɗa da daidaitaccen abinci mai gina jiki, aikin jiki da ƙarin ƙarin hanyoyin. Duk waɗannan matakan an yi niyya ne don tabbatar da cewa kashe kuzarin kuzarin kuzari ya wuce abin da ake amfani da shi, wanda sakamakon haka asarar nauyi ke faruwa.
Slimming shirin na shekara guda
Yadda ake yin shirin asarar nauyi na shekara guda
Duk abincin asarar nauyi mai ƙarancin kalori a cikin ɗan gajeren lokaci na iya ba da sakamako mai sauri. Duk da haka, bayan su, nauyin ya dawo kuma yana iya karuwa. Sabili da haka, kuna buƙatar fahimta da yarda da gaskiyar cewa don samun siriri da kyan gani, kuna buƙatar canza salon ku, ba na ɗan lokaci ba, amma har abada. Mahimmin mahimmanci na shirin asarar nauyi na dogon lokaci ya kamata ya zama halin tunani.
Bisa ga shawarwarin Hukumar Lafiya ta Duniya, ba tare da nuna bambanci ga kiwon lafiya ba, kana buƙatar rasa nauyi a kowane wata: mata ba fiye da 2 kg ba, maza ba fiye da 4 kg na nauyin nauyi ba.
Don rasa nauyi ba tare da cutar da lafiyar ku ba, ya kamata ku canza dabi'un ku a hankali, cikin shekara.
Shirin asarar nauyi na dogon lokaci ya kamata ya haɗa da:
- zana sama da mafi kyau duka rage cin abinci
- ƙara yawan aiki na jiki
- kin amincewa da munanan halaye
- aiwatar da hanyoyin da ke inganta yanayin fata
Mun tsara mafi kyawun abinci don asarar nauyi
Da farko, ƙayyade nauyin da kuke so ku saya. Sanin wannan lambar, za ku iya lissafin abin da ake bukata na makamashi na jiki. Don yin wannan, kuna buƙatar ninka adadin nauyin da ake so ta hanyar 30. Sakamakon sakamakon shine abin da ake bukata na caloric yau da kullum. Na gaba, kuna buƙatar ƙididdige adadin yau da kullun na furotin, carbohydrates da mai.
Abincin yau da kullun na sunadaran ya kamata ya zama 0,8-1,3 g a kowace kilogiram 1 na nauyin jiki, rabin su sune sunadarai na asalin dabba.
Izinin yau da kullun don mai kada ya wuce adadin da aka ƙididdige akan 1 g a kowace kilogiram 1 na nauyin jiki, 30% waɗanda kitsen dabbobi ne.
Don ƙayyade yawan abincin yau da kullun na carbohydrates, kuna buƙatar sanin cewa abincin da ke ɗauke da su da yawa ya kasu kashi uku:
- high glycemic index (GI) (inabi, raisins, busassun 'ya'yan itatuwa, kankana, ayaba, zuma, beets, karas, dankali, farin shinkafa, muesli, masara flakes, busassun biscuits)
- matsakaici GI (lemu, abarba, kore Peas, semolina, oatmeal, gero, launin ruwan kasa shinkafa, buckwheat, taliya, oatmeal kukis)
- ƙananan glycemic index (apples, innabi, cherries, peaches, apricots, plums, wake, kabeji, wake, Peas)
Rage nauyi yana buƙatar haɗawa a cikin menu na yau da kullun abinci da yawa tare da ƙarancin glycemic index da matsakaici don haka carbohydrates da suke ɗauke da su ba su wuce ka'idar 2 g da 1 kg na nauyin jiki ba. Lokacin da kuka haɗa abinci tare da babban GI a cikin abincin, kada ku wuce adadin gram 1 na carbohydrates da 1 kilogiram na nauyin jiki.
Kuna buƙatar ku ci a cikin ƙananan rabo sau 4-5 a rana, tare da hutu na 2-3 hours
Ana tattara madaidaicin abinci na kowace rana ta amfani da tebur na musamman na abubuwan sinadaran abinci da abun cikin kalori. Kuna iya amfani da shirin ƙididdiga na musamman.
Ayyukan jiki da jiyya na slimming na musamman
Don rasa nauyi, tabbatar da haɗa motsa jiki a cikin ayyukan yau da kullun. Ƙara yawan aiki zai hanzarta asarar nauyi kuma ya kula da elasticity na fata. Kuna iya farawa da tafiya. Sa'a daya na tafiya a matsakaita taki zai taimake ka ka kawar da adadin kuzari 300, yin iyo - daga 200 zuwa 400 kcal a kowace awa, ruwa aerobics - daga 400 zuwa 800 adadin kuzari.
Don hana fata daga sagging yayin asarar nauyi, ana ba da shawarar matakai na musamman:
- wraps
- massage
- baho
- masks
Ya kamata a yi amfani da kirim na jiki a kalla kowace rana. Yana da kyau a yi wanka tare da mai ko gishirin teku sau ɗaya a mako, yin tausa, aiwatar da tsarin nannade ko amfani da abin rufe fuska don ƙara haɓakar fata.
Karanta game da kofi don asarar nauyi.