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Kowane slimming da sannu ko kuma daga baya yana fuskantar tsaiko a sakamakon lokacin da nauyi ya daina raguwa, duk da iyakataccen abinci da motsa jiki. Wannan shi ake kira plateau ko diet plateau.
Bari mu fahimta, me yasa akwai plateau yadda za'a shawo kanshi kuma hakan ta kowane hali kar ayi yayin plateau?
Muna ba da shawarar ku karanta wasu labarai masu amfani game da abinci mai gina jiki:
- Ingantaccen abinci: mafi cikakken jagora zuwa miƙa mulki zuwa PP
- Me yasa muke buƙatar carbohydrates, mai sauƙi da rikitarwa don rage nauyi
- Protein don asarar nauyi da tsoka: duk abin da kuke buƙatar sani
Me yasa nake samun plateau?
Hanyar rasa nauyi bai zama iri ɗaya ba. Sakamako mafi mahimmanci da nauyin da aka samu a farkon makonni 2-3 na cin abinci ko wasanni masu aiki. Na farko, kuna rasa ruwa mai yawa ta hanyar rage yawan amfani da sukari da gishiri. Na biyu, da farko yana ɗaukar sabon kitse wanda kuka sami nasarar samu kwanan nan. Ba shi da kyakkyawar kafa, sabili da haka jiki yana yi masa bankwana cikin sauki.
Bayan haka, sakamakon ya fara raguwa, kuma ko ba dade ko ba jima sai wani lokaci da nauyi ya hau, kuma ba a ƙara rage sautin ba. Wannan saboda yanayin dabi'un jiki zuwa sabuwar hanyar rayuwar ku. Ya dace da yanayin da ake ciki yanzu kuma baya ƙara ɗaukar mai, wanda har yanzu yana iya zama mai amfani a ranar da ake ruwan sama. Kuna ci gaba da motsa jiki kuma ku ci karancin adadin kuzari, amma ba ku daina yin nauyi. Tsarin jikin ku ya saba da sababbin yanayi kuma a dai-dai yanayin jiran aiki, da wuya ku sanya shi ya canza dabara.
Cididdigar Ka'idoji: jagora mataki zuwa mataki
Za ku yi mamaki, amma tasirin plateau abu ne mai kyau. Gama jikinka wani nau'i ne na ma'ana inda nauyinku yake tsayayye kuma ya daidaita. Wannan zai taimaka muku kar ku sake samun ƙarin fam, saboda a lokacin tsaunuka jikinku yana samun nasarar saba da sabon nauyinsa. Irin wannan plateau yayin asarar nauyi na iya zama da yawa. Ba kawai kawai lafiya bane, amma m aiwatar da kawar da nauyin nauyi.
Koyaya, lokacin plateau na iya ɗaukar makonni 3-4, kuma zai iya kaiwa wata biyu. Amma ba tare da sakamako mai ma'ana a wannan lokacin ba, zaku iya rasa dalilin ficewa daga abincin kuma ku bar horo. Sabili da haka, ya fi kyau a yi tunani game da yadda za a shawo kan tudu don ci gaba da kawar da ƙarin fam.
Idan nauyinku da nauyinku na tsawon watanni 1.5-2 sun kasance a wuri ɗaya, yayin da kuke ci gaba da cin abinci mai kyau da kuma motsa jiki, to lokaci yayi da kuzarin jiki da taimaka masa ya shawo kan tasirin plateau. Lura cewa idan nauyinku yakai daraja, kuma adadin yana ci gaba da raguwa, ba plateau bane! Wannan yana nufin cewa kuna ci gaba da rasa nauyi kuma ba a buƙatar ƙarin aiki. A yayin aiwatar da rasa nauyi koyaushe ana iya jagorantar shi ta canje-canje a cikin girma, ba nauyi ba.
Hanyoyi 10 yadda zaka shawo kan tudu yayin rage nauyi
Yana da kyau a lura cewa wata hanya daya don shawo kan tudu yayin rasa nauyi babu su. Wataƙila za ku gwada kuma ku gwada hanyoyi daban-daban don motsa nauyi daga mataccen wuri. Tabbatar cewa kun saurari jikinku: abin da mutum ɗaya ya yi aiki, ƙila ba zai yi aiki a cikin wasu ba.
1. Shirya ranar "zagorny"
Buga jikin ku daga rututu kuma ku shawo kan tudu zai taimaka wa ƙaramin “Zagor”. Kula da kanku zuwa ranar yaudara, wuce adadin kuzari na yau da kullun 400-500 (kusan kashi 25% na adadin kuzari na yau da kullun). Zai zama wani nau'in sigina ga jiki cewa babu wanda zai riƙe shi a cikin "hannun ƙarfe", don haka adana kitse ba lallai bane. Amma, ba shakka, kada ku hanzarta zuwa abinci mai nauyi da takarce, in ba haka ba ciki ba zai gode muku ba.
2. Shirya ranar azumi
Kuna iya bin akasin haka don shawo kan tasirin plateau da shirya ranar azumi. Ranar azumi ta ƙunshi abinci mai sauƙi a cikin yini tare da ƙimar adadin kuzari na adadin kuzari 1000-1200. Washegari, koma abincin da kuka saba. Hankali! Yi aikin kwanakin azumi, amma kawai idan ba ku da matsala tare da sashin hanji.
Kuna iya yin atisaye da saukarwa da loda kwanaki, amma ba sau da yawa sau ɗaya a mako. Kada ku zalunci waɗannan hanyoyin, har yanzu yana da damuwa ga jiki.
3. Canza motsa jiki
Wata hanyar shawo kan tsaunuka - wannan canjin motsa jiki na yau da kullun. Oƙarin sakawa cikin shirin motsa jiki, sabon motsa jiki ko ma sabon nau'in damuwa. Misali, kuna yin wasan motsa jiki na yau da kullun, kuma yanzu kuna yin wasan motsa jiki, kickboxing ko rawa. Ko kuma idan kun fi son gidan motsa jiki, je aiki tare da ma'aunin nauyi.
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4. Saka su cikin aikin karatun a waje
Ko da motsa jiki na yau da kullun a cikin dakin motsa jiki ba zai maye gurbin aiki a cikin iska mai tsabta ba, wanda yake da sauƙi ga jikin mutum. A lokacin rani zai iya yin iyo da Jogging, a cikin hunturu - wasan tsere kan kankara da kankara, a lokacin bazara da damina Biking da dogon tafiya. Tare da nau'ikan wasanni, watakila ba ku haɗu da tasirin plateau ba.
GASKIYAR GASKIYA don aikin yau da kullun
5. Gwaji tare da abinci bayan motsa jiki
Wata hanyar da za a shawo kan tudu ita ce canza abinci bayan motsa jiki. Yana iya zama a matsayin abun da ke ciki na samfurori da amfani da su. Mun riga mun rubuta game da abinci mai gina jiki kafin da kuma bayan horo, amma, kamar yadda ka sani, babu wani girke-girke guda ɗaya. Mafi kyawun zaɓi don kansu wani lokacin yana yiwuwa a zaɓi kawai ta gwaje-gwaje.
Gina jiki kafin da bayan motsa jiki
6. Shirya abinci "lilo"
Bari mu ce adadin ku na yau da kullun shine adadin kuzari 1800. Yi ƙoƙarin shirya lilo, lokaci-lokaci wuce lambobi a cikin kewayon 200-250 kcal, kuma a ƙari, debe. Idan muka dan danganta shi, a ranar Litinin kuna cin adadin 1600 na ranar Talata - adadin kuzari na 2000, a ranar Laraba - adadin kuzari 1800. Wannan hanyar shawo kan tasirin plateau tana kama da kwanakin lodawa da sauke kaya, amma ba shi da tsattsauran ra'ayi a yanayin.
7. Canja abinci
Yi nazarin abincinku a ko'ina cikin yini kuma kuyi ƙoƙari ku canza abincin da aka saba. Misali, ƙara zuwa jadawalin abincin rana, abincin dare ko abincin dare na biyu. Ko daidaita lokacin karin kumallo, abincin rana ko abincin dare. Abu mafi mahimmanci - canza abubuwan yau da kullun, wanda kuma shine dalilin plateau.
Abincin abinci na menu
8. Canza ainihin saitin samfuran
Yawancin mutane sun saba da kusan saitin samfura iri ɗaya, waɗanda ke bambanta kawai a cikin bukukuwan da ba kasafai ba. Abinci shine lokaci mafi dacewa lokacin da zaku iya gwaji tare da girke-girke da gano sabbin samfura.
9. Sanya motsa jiki mai karfi
Ayan hanyoyin da suka fi dacewa don shawo kan tsaunuka sune HIIT - horo mai ƙarfi na tazara. Yawancin shirye-shiryen gida na zamani kawai an gina su bisa ƙa'idar HIIT. Misali, lura da tsarin motsa jiki TABATA ko gicciye.
Motsa jiki TABATA daga Monica Kolakowski
10. Don ziyartar wanka ko sauna
Idan canje-canje a cikin horo da abinci mai gina jiki sun taimaka don shawo kan tudu, yi ƙoƙari ku kusanci wannan matsalar daga ɗayan ɓangaren. Sananne ne cewa wanka da sauna basa taimakawa wajen kawar da yawan kitse, amma maganin zafi yana karawa mutum bukatar oxygen da abinci mai gina jiki. A sakamakon haka, yana haɓaka metabolism kuma yana haɓaka amfani da kalori.
Abin da ba za a yi ba yayin plateau lokacin rage nauyi:
1. Don ci gaba da cin abinci mai tsauri
Kuna iya lura da sakamako na ɗan gajeren lokaci a cikin asarar nauyi, amma ba da daɗewa ba plateau kuma, kuma ba iyaka don rage yawan kalori na yau da kullun kawai bazaiyi aiki ba.
2. Yin fushi da ni
Idan kowace safiya zaku gudu zuwa sikeli kuma kuna cikin damuwa akan lambobin, da wuya ku sami nasarar da kuke so. A cikin mummunan yanayi da sanyin gwiwa kawai yana ƙarfafa dam kankara da sha'awar sukari.
3. Jefa kai ka rasa nauyi saboda “gazawa”
Yi tunanin plateau a matsayin wani mataki na asarar nauyi ba kamar rashin sakamako ba. Ka tuna cewa a wannan lokacin, jikinka yana tuna sabon nauyin ka. Kada ku bi filayen ɗan gajeren lokaci, mafi mahimmanci a cikin asarar nauyi shine kwanciyar hankali da sakamako na dogon lokaci.
Kamar yadda kake gani, plateau cikin asarar nauyi ba koyaushe mummunan tsari bane. Amma idan ya yi jinkiri kuma ya shafi motsin ku, yi ƙoƙari ku yi amfani da waɗannan hanyoyin da muka ambata don shawo kan plateaus da rage nauyi.
Dubi kuma:
- Dalilai 10 me yasa zasu iya kara nauyi domin rashin nauyi
- Yadda za a cire gefen: manyan ka'idoji 20 + 20 mafi kyawun motsa jiki