Tabbas, dole ne ku yi kowane ƙoƙari kuma ku daidaita abincin, gami da yin horo na aiki.
Duk da cewa tabbataccen jiki yanzu yana cikin yanayin kuma ba lallai ne ku damu da yin kiba ba, yawancin 'yan mata har yanzu suna mafarkin neman mafi muni fiye da samfuran Sirrin Victoria. Amma wani lokacin ba mai sauƙin rasa nauyi bane, kuma idan muna magana game da kilo 10, to rabuwa da su da alama ba zai yiwu ba. Mun koya daga masana yadda zaku iya rasa nauyi cikin sauri kuma ba tare da lahani ga lafiyar ku ba.
Rage nauyi ba tare da canza abincin ba kusan ba zai yiwu ba, tunda kuna buƙatar rage ba kawai kitse mai yawa ba, amma kuma cire ruwa mai yawa ba tare da rasa tsoka ba.
Irina Popova, Shugaban Sashen Tattaunawa da Bincike, Masanin Gina Jiki, Likitanci, Mayer Therapist, Reflexologist Verba Mayr:
- Don gano nawa da abin da kuke da yawa (mai ko ruwa), ƙudurin tsarin jikin ta amfani da hanyar bioimpedance zai taimaka. Yi magana da likitan ku kuma yi watsi da matsalolin kiwon lafiya waɗanda ka iya tsoma baki tare da rage nauyi.
Bai kamata ku ci abinci mai tsauri ba, gaba ɗaya, kowane irin abinci: wannan shine damuwa ga jiki. Tsarin ingantaccen abinci mai gina jiki yakamata ya zama kusan hanyar rayuwa! Don wannan yana da daraja:
- iyakance cin gishiri zuwa fiye da 5 g a rana (kada ku gishiri abinci kuma kada ku ci abinci mai ɗauke da gishiri mai ɓoye: cuku, nama mai sarrafawa, abincin gwangwani, abincin gishiri);
- iyakance abincin da ke ɗauke da carbohydrates mai sauƙi gwargwadon iko - sukari, zuma. Ka tuna cewa ƙwayar glucose ɗaya tana juyawa zuwa ƙwayoyin mai biyu;
- ware barasa. Wannan samfur ne mai kalori sosai. Misali, 1 g na barasa yana ba jiki 7 kcal! (don kwatantawa: 1 g na mai - 9 kcal);
- Iyakance amfani da ruwan 'ya'yan itace gwargwadon iko - duka matse -matse da samar da masana'antu. Sun ƙunshi sukari mai yawa da mafi ƙarancin fiber mai lafiya. Yana da kyau a ba da fifiko ga ruwan 'ya'yan itace,' ya'yan itatuwa na halitta tare da ƙarancin abun ciki na fructose (gwanda, mangoro, guna na zuma, tangerines).
Abin da za a haɗa a cikin abincin
Wuri na musamman a cikin rage cin abinci don asarar nauyi ya kamata a ba shi abinci tare da babban abun cikin fiber. Fiber a zahiri ba ya mamaye jiki, yana rage ci, yana cire gubobi da gubobi daga jiki, yana tsawaita jin daɗin jin daɗi, yana rage narkewar sunadarai, kitse da carbohydrates. Matsayin yau da kullun na babban mutum shine 30-40 g.
Kar a manta game da smoothies na kayan lambu, waɗanda ba su da ƙarancin kalori kawai, har ma sun ƙunshi fiber mai lafiya. Don mafi kyawun sakamako, zaku iya maye gurbin abinci ɗaya tare da su.
Abincin furotin ya kamata ya zama mafi mahimmanci a cikin abincin, saboda jiki yana kashe makamashi da adadin kuzari don sarrafa su. Abincin da ke da babban abun ciki mai gina jiki - kwai fari, nono kaji, kifi maras nauyi, cuku gida, waken soya, wake, shinkafa, goro. A lokaci guda, yana da matukar mahimmanci a haɗa samfuran furotin daidai da sauran abinci. Zai fi kyau ku ci nama da kifi tare da kayan lambu da kayan lambu, kuma ba tare da dankali ba, ba za ku iya sha ruwan 'ya'yan itace ba, wanda zai haifar da raguwa a cikin ƙwayar sunadarai, tsarin lalacewa da fermentation a cikin hanji.
Ruslan Panov, ƙwararren masani kuma mai kula da jagorancin shirye-shiryen rukuni na cibiyar sadarwa ta tarayya na kungiyoyin motsa jiki X-Fit:
- Tare da ingantaccen abinci mai gina jiki da horo na yau da kullun, zaku iya rasa kilo 10 a cikin watanni biyu kacal. La'akari da tsarin horo, yana da kyau a lura cewa, yakamata, yakamata ya gudana a matakai: na farko, mako guda (wasan motsa jiki na 3-4) yakamata a sadaukar da ƙarfi da horo na aiki don kunna tsarin muscular, isar da madaidaitan injiniyoyin halitta. na motsa jiki, yana mai da su tasiri (squats, lunges, allks, tura-ups, aiki tare da tsokar ciki).
Bayan haka, lokacin babban aikin tare da burin da aka bayar zai fara. A cikin wata guda, kuna buƙatar haɓaka yawan motsa jiki a kowane mako zuwa 4-5 kuma kuyi motsa jiki 2 tare da tazara, ƙarfin wanda yakamata ya yi yawa. Ana samun wannan ta hanyar yin aiki tare da nauyin jikin ku ko tare da ɗan nauyi. Yawancin darussan ana yin su cikin sauri, ana ƙara motsa motsa jiki na motsa jiki (tsalle-n-jack, plank na sojoji, ko burpee, tsalle akan ƙafa, da sauransu).
Jigon irin wannan horo ya ƙunshi a cikin ɗan gajeren lokacin cardio, ƙarfi da daidaiton aiki na mafi girman aiki (daga 30 zuwa 60 seconds) da ɗan gajeren murmurewa tsakanin waɗannan saiti (kuma 30-60 seconds). Aikin motsa jiki na iya ɗaukar mintuna 20-40, kuma sakamakon waɗannan motsa jiki na wasu awanni biyu, za a ɓata nama mai ƙima sosai.
Amma a lokaci guda, komai ƙarfin horo da aiki na yau da kullun, bai kamata ku yi tsammanin sakamakon ba tare da yin la’akari da abinci mai gina jiki ba, saboda abinci mai gina jiki shine kashi 70 na nasara.