Yawan kiba matsala ce ta zamani ta dan Adam. Cin abinci mara kyau tare da ƙarancin motsa jiki ba makawa yana haifar da kiba a hankali amma tsayayye.
Shin da gaske yana yiwuwa a rasa nauyi cikin gaggawa?
Lokacin da nauyin jiki ya zama mai mahimmanci, mutum ya fara damuwa game da batun yadda za a yi saurin rasa nauyi a gida. Shin da gaske ne a iya cimma hakan? Da farko kuna buƙatar yanke shawara ko ana buƙatar asarar nauyi na gaggawa. Sakamakon zai zama mai sauri, amma bayan kammala cin abinci, za a dawo da nauyin da aka rasa nan da nan.
Sabili da haka, asarar nauyi na gaggawa ya yi nisa daga ma'auni mafi inganci. An tsara jikinmu ta yadda duk wani canji na kwatsam a cikinsa zai iya haifar da damuwa ko wasu matsaloli.
Fat ko tsoka
Suna son kawar da kitsen mai da kuma rasa nauyi da sauri, 'yan mata suna amfani da hanyoyi masu tsanani, suna cutar da jikinsu. Yana da wuya a cimma kona kawai adibas mai. Jiki yana jinkirin rabuwa tare da tarawa "dabarun" tanadi, yayin da abinci mai sauri ko cikakken yunwa yana haifar da fitar da ruwa da asarar tsoka.
Wadanda suka nace, Ina so in zama slim da sauri, amfani da hanyoyin talla, farin ciki da kowane kilogram da ya ɓace. Ba su da masaniyar cewa ko gram ɗaya na mai bai bar jikinsu ba. Bari mu dubi abin da ke faruwa a lokacin da kuka bi tsarin mulki na saurin asarar nauyi a jikin ku.
Rukunin farko
Don neman mafita ga yadda ake rage kiba cikin sauri da aminci, 'yan mata suna amfani da abinci mai gina jiki ko abinci mai gina jiki ba tare da carbohydrates ba. Suna ziyartar saunas, suna sanye da kwat da wando na musamman don horarwa waɗanda ke haifar da zufa mai ƙarfi, suna shan shayi na musamman, ƙin gishiri, da siyan kwaya masu "tasiri". Amma a ƙarshe, jikinsu ya rasa ruwa kawai!
Ba sa son inganta abinci mai gina jiki a lokaci guda tare da kunna rayuwarsu, mutane suna maimaita: "Ina buƙatar rasa kilo biyu a cikin ɗan gajeren lokaci. "Ba su fahimci cewa nauyin zai dawo daga baya ba. Zaɓin hanyoyin asarar nauyi yana da mahimmanci, kuma akwai mutane da yawa da yawa.
Abu mafi mahimmanci shine kawai kuna buƙatar saita dabarar daidai sau ɗaya kawai. A ƙarƙashin wannan yanayin kawai za ku iya rasa nauyi da sauri da dogaro.
Rashin ma'ana na tsarin ƙona kitse wanda ake zaton zai kawar da matsalar ta hanyar mu'ujiza ba tare da sa hannun ku ba a fili yake. Idan kun sami nasarar rasa kilogiram a cikin mako guda na cin abinci, ba mai ba ne ya bar jikin ku ba, amma ruwa. Saboda haka, yanayin gashi da fata suna lalacewa, kuma dukkanin gabobin suna fama da rashin ruwa sosai.
Idan rashin ruwa ya ci gaba na dogon lokaci, jinin yana yin kauri kuma abinci na dukkan tsarin ya lalace. Metabolism yana raguwa, abubuwa masu cutarwa sun taru a cikin hanji. Bayan wannan, nauyin ya sake karuwa kuma cellulite ya bayyana.
Irin waɗannan nau'ikan abincin suna hana ku daga rasa mai cikin sauƙi kuma cikin ɗan gajeren lokaci.
Rukuni na biyu
Ba tare da sanin yadda ake saurin rasa nauyi a gida ba, 'yan mata sukan yi amfani da azumi, suna ƙoƙarin rage nauyin su da sauri. Suna rage yawan adadin kuzari na menu kuma suna yin horon motsa jiki. Amma matan suna yaudarar kansu ne kawai, ko da yake sun shawo kan wasu yadda sauƙi yake rage nauyi.
A cikin yanayin da aka kwatanta, kilogiram sun ɓace saboda asarar ƙwayar tsoka. A sakamakon haka, yanayin epidermis ya lalace, jiki ya zama flabby, cellulite kawai ya kara tsanantawa, gashi ya raunana, ƙusoshi kuma sun zama masu raguwa. Rashin furotin yana haifar da tabarbarewar rigakafi, ƙarancin enzyme yana rage metabolism. Bayan wannan, yana da wuya a cire ajiyar mai.
Kowane kilo na tsoka da aka rasa yana rage ƙona kitse da kusan kashi 10 cikin ɗari - gaskiyar da bincike da yawa ya tabbatar. A lokaci guda kuma, adadin tarin kitse yana ƙaruwa. Haka nan horo mai tsanani shima yana da illa. Rashin glucose a cikin dogon sa'o'i na motsa jiki yana fara lalata furotin.
Idan ka rasa nauyi kamar wannan, tsokoki za su fara bace.
Ka'idodin asali na rasa nauyi
Don cimma sakamako, yana da mahimmanci a bi cikakkun shawarwari. Babban dokokin da ke taimaka maka rage kiba cikin sauri sune:
- Cikakken karin kumallo
- Yarda da abun ciki na kalori na menu,
- Gujewa abinci bayan karfe 6 na yamma ba shi da tasiri. Kuna buƙatar cin abincin ku na ƙarshe sa'o'i biyu kafin barci. Don kawar da nauyi mai ban haushi a cikin ɗan gajeren lokaci, yana da kyau a ci abinci mai gina jiki da maraice.
- Ku sha zaƙi kafin cin abinci, lokacin da jiki gaba ɗaya ya canza abincin da aka cinye zuwa kuzari,
- Za a iya rage cin abinci da kyau lokacin da kuke cin abinci da kyau a rana. Sa'an nan za ku iya rasa nauyi yayin samun daidaito. Rarraba abinci daidai gwargwado don tallafawa metabolism
- Tsarin sha. Rashin ruwa yana haifar da karancin ruwa, mutum yakan sami karin abun ciye-ciye. Kuna buƙatar sha aƙalla lita biyu na ruwa kowace rana.
- Kauce wa komai a cikin adadin kuzari. Cire abinci mara amfani daga menu (abinci masu dacewa, abinci mai sauri, soda, mayonnaise da ketchup). Jita-jita na halitta kawai za su taimaka maka rasa nauyi da sauri.
- Protein shine tushen abinci. Wajibi ne don tsokoki kuma ba a canza su zuwa mai ba, don haka wannan abincin yana da lafiya. Mafi kyawun menu na abincin rana shine sunadarai da hadaddun carbohydrates.
- A guji yin azumi da tsananin yunwa. Ba ya kawo wani amfani, kawai damuwa mara amfani.
- Rage cin abincin ku na carbohydrates masu sauri, waɗanda ake samu a cikin kayan zaki. Ya kamata a yi amfani da su a cikin iyakoki masu ma'ana. Kafin kayan zaki mai daɗi, a ci ganye ko kabeji don toshe ɓarnawar tarin kitse.
motsa jiki na jiki
Ayyukan jiki shine hanya mai mahimmanci na rasa nauyi a cikin ɗan gajeren lokaci, kamar yadda koyaushe yana ba da sakamako mai kyau. Yana da mahimmanci a cikin wannan al'amari don saita nauyin horo daidai.
Ba za ku iya kawar da ƙarin fam ba idan kuna yin motsa jiki na ciki kawai. Amma a nan duk abin da yake ba sauki ba ne, saboda ban da yin famfo ƙungiyar tsoka a kan peritoneum, sauran yankin za su ci gaba da girma, saboda kitsen ba zai ɓace ba. Yakamata a gudanar da aikin motsa jiki ta yadda duk sassan jiki suka damu.
Akwai motsa jiki da yawa don asarar nauyi mai sauri, amma an san motsa jiki na cardio a matsayin mafi kyau. Su ne:
- Gudu,
- Keke hawa,
- Yin iyo a cikin kowane irin ruwa
- igiya mai tsalle,
- Tafiya ski,
- motsa jiki na Stepper,
- Skating ko hawan dutse,
- Hawan matakala.
Ya kamata horo ya kasance tare da saurin numfashi tare da bugun jini na dogon lokaci. Waɗannan hanyoyin suna da tasiri kuma suna da ban sha'awa sosai. Ayyuka na tsaka-tsaki, tare da lokutan horo mai girma da ƙananan ƙarfi, yana da kusan minti 1-1. 5, suna da fa'ida sosai.
A lokacin mafi girman lodi, kitsen ajiyar kitse ya fara ƙonewa. Don masu farawa, don rasa nauyi, yana da kyau kada kuyi amfani da wannan fasaha; daidaitawa a hankali zuwa irin wannan horo ya zama dole.
Abincin da ya dace
Mutanen da suke son rasa nauyi mai yawa a cikin ɗan gajeren lokaci a gida ko kuma su rasa aƙalla kilogiram biyu suna buƙatar kula da ingantaccen abinci mai gina jiki. Ba a yarda da amfani da carbohydrates masu cutarwa a cikin menu ba, tunda ba za a sami sakamako daga irin wannan taron ba.
Idan yana da wahala mutum ya daina kayan fulawa gaba ɗaya, to ana buƙatar rage cin su. Zai fi kyau a maye gurbin irin waɗannan samfuran tare da wasu:
- Kwayoyi,
- legumes,
- Bran,
- Gurasar hatsi gabaɗaya.
Abincin da aka haɗa da kyau dole ne ya ƙunshi rabin kayan lambu da 'ya'yan itatuwa, sauran - hatsi tare da nau'in kifi ko nama maras kyau. An gane hatsi a matsayin mafi kyawun madadin carbohydrates mai narkewa cikin sauƙi.
Lallai dole ne a biya diyya don takwarorinsu na shuka. Abincin wanda ya rasa nauyi dole ne ya ƙunshi jita-jita da abinci masu ƙone mai. Waɗannan su ne abubuwan gina jiki: farin nama, abincin teku, ƙwai, kifin da ba shi da ƙarfi, cuku gida. Abincin furotin shine tushen ci gaban nama da haɓaka.
Kowace rana, menu ya kamata ya ƙunshi samfuran furotin a cikin adadin aƙalla 20% na adadin abincin da aka cinye.
Protein ya zama dole don inganta aikin kwakwalwa, ƙarfafa fata, da tsarin juyayi. Wannan shine babban kayan gini na jiki. Rashinsa a cikin abincin yana barazanar manyan matsaloli. Rashin bin ka'idodin daidaita abinci mai gina jiki ba zai haifar da sakamakon da ake so ba. Duk ƙoƙarin zai zama a banza.
Hanyoyin rasa nauyi da sauri
Akwai hanyoyi da yawa da za ku iya rasa nauyi kuma ku sami sakamako mai saurin asarar nauyi. Dukkansu suna da nufin rage yawan amfani da abubuwan gina jiki da abubuwan kuzari.
Abincin abinci
Tushen kowane abinci mai gina jiki shine ƙuntatawa a cikin cin abinci mai yawan kalori. Wannan hanya tana taimakawa wajen samun nasara kuma ba cutar da jiki ba.
Buckwheat
Buckwheat zai samar da asarar nauyi mai tasiri. Bari mu dubi ka'idoji da tsarin tsarin kanta. Buckwheat samfurin ne mai lafiya tare da ƙarancin kalori da ƙimar sinadirai masu yawa.
Wannan abincin yana ba ku damar rasa har zuwa kilogiram 7 a cikin mako guda. Menu na asarar nauyi don wannan zaɓin abincin ya yi kama da haka:
- Wajibi ne a sha kefir akalla 1 lita kowace rana,
- Ruwa mai yawa, koren shayi,
- Unlimited amfani da buckwheat.
Abincin mono-diet yana da matsala - monotony na tebur. Amma an san abincin buckwheat a matsayin mafi inganci, yana ba ku damar saurin rasa nauyi a cikin ɗan gajeren lokaci.
Kefir
Rage nauyi tare da kefir kuma na iya samun sakamako mai kyau. Tare da wannan samfurin zaka iya rage yawan nauyin jiki cikin sauƙi ba tare da cutar da jiki ba. Ana ɗaukar abincin kefir lafiya saboda ba shi da contraindications. Wannan samfurin madara da aka haɗe ya ƙunshi mai sauƙi mai narkewa, sunadaran sunadarai masu mahimmanci tare da carbohydrates, masu mahimmanci ga tsarin narkewar ƙwayoyin cuta.
An ba da abin sha tare da ikon tsaftace jiki daga guba mai guba da sharar gida. Yana cika shi da ma'adanai masu amfani, bitamin, enzymes, kuma yana da tasiri mai kyau akan gabobin narkewa.
An samar da hanyoyi daban-daban don rage kiba:
- Mono-abinci. Mahimmancinsa shine cewa adadin yau da kullun na kefir (lita 1. 5) ya kamata a raba zuwa kashi 6 daidai gwargwado, ɗauka a cikin yini a lokaci na yau da kullun.
- M rage cin abinci. An tsara wannan abincin na kwanaki 9. Wannan abincin zai tabbatar da asarar nauyi na yau da kullun na 1 kg don ƙayyadadden lokaci. Dokokin aiwatar da shi sune kamar haka: a cikin kwanaki uku na farko, sha 1. 5 lita na samfurin madara mai ƙwanƙwasa, daga kwanaki 4 zuwa 6 - 1. 5 kilogiram na apples a kowace rana, a cikin kwanakin ƙarshe, yi amfani da kefir tare da babban adadin mai. .
- Rage cin abinci kuma yana ba ku damar rasa nauyi da sauri. Kuna buƙatar tsayawa ga wannan abincin har tsawon makonni 2. Abincin ya kamata ya ƙunshi lita 1. 5 na samfurin madara mai ƙwanƙwasa kowace rana; a wasu kwanaki kuna buƙatar ci kamar yadda kuka saba.
Apple
Irin wannan nau'in asarar nauyi zai tabbatar da saurin asarar ajiyar ajiya da kuma wanke jikin ku daga kayan lalata kwayoyin cuta. Amfanin irin wannan abinci mai gina jiki sun haɗa da:
- Menu yana da wadataccen abinci mai gina jiki,
- Kasancewar fiber
- Samar da sabbin 'ya'yan itace a duk shekara.
A cikin kwanaki 10 na irin wannan abincin, za ku iya rasa nauyi da sauri, kawar da kilogiram 10 na kitsen jiki.Kafin amfani da taron, karanta contraindications. Abincin apple bai dace da waɗanda ke da matsala tare da tsarin narkewa ba.
Zaɓuɓɓukan abincin apple sune kamar haka:
- Ku ci har zuwa kilogiram 2 na 'ya'yan itace kullum ba tare da shan ruwa ba,
- Ku ci kilogiram 1. 5 na apples kuma ku kula da daidaiton ruwa ta hanyar sha har zuwa lita 2 na ruwa.
- Sha gilashin 0. 5 na kefir mai ƙananan mai kuma ku ci koren apple kowane 2 hours.
motsa jiki na jiki
Ba za ku iya rasa nauyi da sauri ba tare da motsa jiki ba, koda kuwa kuna iyakance abinci mai yawan kalori a cikin menu na ku. Don yin tasiri, wajibi ne a lokaci guda yin nauyi mai nauyi a jiki, wanda zai tabbatar da amfani da ajiyar mai da kuma tara makamashi.
Motsa jiki na musamman zai taimaka maka rasa nauyi. Wannan:
- Tafiya tsaka-tsakin yau da kullun na akalla sa'o'i 1. 5,
- Gudun da safe
- Tafiya sama da matakala na mintuna 10-15,
- Gymnastics na rabin sa'a, kuma ana yin su kowace rana,
- A kan keke,
- Yin iyo,
- Azuzuwa a wurin motsa jiki sau uku a mako.
Idan mutum ya yi nisa daga irin wannan motsa jiki na jiki, ana ba shi shawarar fara shi a hankali, tare da karuwa a kullum a cikin adadin horo.
ƙin samfuran cutarwa
Idan mutum yana da hankali ya ɗauki irin waɗannan matakan kuma yana son rage kiba da sauri a gida, to dole ne ya ware abinci mai cutarwa daga menu na yau da kullun:
- Kayan kayan zaki,
- Pickles, shan taba, gwangwani gida,
- Sugar,
- Abinci mai sauri,
- Soda,
- Barasa.
Magungunan SPA
Hanyoyin wanka za su tabbatar da asarar nauyi mai sauri. An rasa nauyi mai yawa a ƙarƙashin rinjayar babban zafin jiki, lokacin da tsarin gumi mai tsanani ya fara. Duk abubuwa masu cutarwa suna fitowa tare da ruwa. Tare da daya irin wannan hanya, za ka iya rasa har zuwa 4 kg na nauyi, ko da yake rabin na asarar kilo za a sake cika.
Amma lokacin da ka san ka'idodin wanka mai kyau a cikin sauna da wanka na tururi, zaka iya samun sakamako cikin sauƙi. Asalin ka'idodin hanyoyin sune:
- Gudanar da hanyoyin a kan komai a ciki, kada ku wuce bayan wanka (zaku iya sha gilashin kefir, yogurt mai haske ko ku ci apple),
- Babu giya ko sauran abubuwan sha - shayi na ganye kawai wanda aka yi daga chamomile da mint,
- Yi amfani da tsintsiya na Birch - wannan kayan aiki yana taimakawa inganta lafiya da kuma kawar da karin fam.
Hanya mafi inganci don magance kiba a cikin gidan wanka shine tausa. Wannan motsa jiki ba kawai zai taimake ka ka rasa nauyi ba, amma kuma zai inganta dukan jikinka. Mitten mai wuya tare da zuma da gishiri ya dace da wannan. Hakanan zaka iya amfani da man ƙanshi.
Tausa zai wanke fata na tsofaffin kwayoyin halitta kuma ya cika shi da abubuwan gina jiki.
Shahararren zaɓin asarar nauyi na salon shine kunsa cakulan, wanda a zahiri zaku iya yin kanku a cikin gidan wanka. Asalin tsarin shine kamar haka:
- Wajibi ne don tururi da tsaftace fata kamar yadda zai yiwu.
- Aiwatar da cakuda mai dumi (ƙafa 5 koko, sukari 2 da adadin man zaitun) zuwa wurin matsalar.
- Kunsa yankin a cikin fim ɗin abinci kuma ku bar minti 15.
- Bayan haka, wanke cakuda.
Waɗannan zaɓuɓɓukan asarar nauyi suna da tasiri idan ana amfani da su cikin tsari.
Maganin jama'a
Hanyoyin jama'a da ba na al'ada ba kuma na iya yin tasiri. Bari mu yi kokarin gano yadda za a yi sauri rasa nauyi ta amfani da wadannan hanyoyin. Don rasa nauyi, ana bada shawarar yin amfani da infusions na ganye da teas. Waɗannan abubuwan sha sun ƙunshi tsire-tsire waɗanda ke hana ci abinci kuma suna haɓaka metabolism.
Ana gane waɗannan abubuwan da ake amfani da su azaman decoctions na ganye masu amfani akan wuce gona da iri:
- Birch sap, wanda ke tabbatar da kunna metabolism na kayan abu,
- Ginger shayi yana hana ci kuma yana ƙone calories
- Oatmeal jelly, kawar da gubobi masu guba,
- A tincture na buckthorn haushi, linden da ceri ganye, wanda yana da tsarkakewa da laxative sakamako.
Tsabtace jiki daga gubobi yayin rasa nauyi
Hanya don tsaftace jikin da aka tara da gubobi wata hanya ce don rage nauyi da sauri. Akwai zaɓuɓɓuka da yawa don irin wannan taron. Shahararrun infusions na ganye sune masu zuwa, waɗanda ba kawai yin babban aiki ba, har ma suna taimakawa inganta lafiya da haɓaka jin daɗin rayuwa gaba ɗaya:
- Ɗauki St. John's wort, chamomile, currant ganye da immortelle a daidai sassa.
- Za a zuba ruwan tafasasshen lita 1 a kan ganyen, sai a dora a kan murhu a dafa na tsawon minti 5.
- Dole ne a shayar da abin sha na awa 1.
- Sha 200 ml sau biyu a rana.
Oatmeal kayan aiki ne mai kyau a cikin yaki da kiba mai yawa. Ana ba da shawarar a ci poridge da safe na tsawon kwanaki 14 a jere. Kada ku dafa tasa, amma yana da kyau don tururi flakes tare da kefir ko ruwan zãfi da maraice.
A lokacin kakar sabbin kayan lambu da 'ya'yan itatuwa, yana da kyau a tsaftace ta hanyar maganin ruwan 'ya'yan itace. Abubuwan sha da aka yi daga karas, cranberries, beets, apples, da kabeji za su kawo babban amfani ga jiki. Tsabtace hanji daga gubobi zai taimaka wajen kunna tsarin rayuwa da rasa nauyi.
Shan magunguna
Kuna iya rasa nauyi ta hanyar shan magunguna na musamman - allunan da dakatarwa. Amfanin wannan hanyar shine su toshe adibas mai mai, inganta tsarin tafiyar da rayuwa da kuma hana ci. Koyaya, wannan hanyar kuma tana iya zama haɗari saboda haɗarin siyan jabun.
Kafin amfani da irin waɗannan kwayoyi, ya kamata ku tuntuɓi likita.
Nasiha daga masana abinci mai gina jiki
Mutane da yawa ba su fahimci yadda sauri za ku iya rasa nauyi ba tare da cutar da jikin ku ba. Sau da yawa, waɗanda suke so su rasa nauyi nan take suna komawa ga mafi yawan rash, yanke shawara da aka ba da labari. Wajibi ne a fahimci cewa rasa nauyi, kamar yadda likitoci suka ce, bai kamata ya zama wani aiki mai haɗari ba. Saboda wannan dalili, abinci mai tsattsauran ra'ayi ko cikakken kin abinci ba shine mafita ba.
Amfanin wannan aikin ya dogara ba kawai a kan daidaitaccen abinci ba, har ma a kan aikin jiki na yau da kullum da kuma kula da fata na jiki yayin aiwatar da asarar nauyi. Babban abu a cikin wannan al'amari shine fahimtar cewa ba shi yiwuwa a rasa nauyi ba zato ba tsammani ba tare da cutar da lafiyar ku ba.
Muhimmancin tuntubar likita
Kamar yadda aikin ya nuna, gajiyar abinci ko ayyukan wasanni sun kasa ba tare da taimakawa wajen cimma burin ba. Idan kayi nasarar rasa nauyi da sauri, to nauyi ya sake dawowa, ko ma ya ninka cikin ɗan gajeren lokaci.
Sau da yawa, a bayan bayanan wannan taron, matsalolin kiwon lafiya suna bayyana; yawanci aikin hanji yana rushewa. Bugu da ƙari, matsalolin tunani suna tasowa saboda rashin gamsuwa da bayyanar mutum na waje. Kuna iya kare kanku daga wannan idan kun rasa nauyi a ƙarƙashin kulawar masanin abinci mai gina jiki.
Wane amfani irin wannan tallafin ke bayarwa ga majiyyaci? Kwararren, bisa ga bayanan likita, ba ya rubuta abinci ba, amma tsari na musamman na ingantaccen abinci mai gina jiki. Ba za ku azabtar da kanku da yajin yunwa ba. An zaɓi hanyoyin don rage kiba la'akari da matsayin lafiyar ku.
Likitan yana ɗaukar ayyukan ƙwararren ɗan adam, yayin da yake shirya mutum don daidaita yanayin cin abinci, yana ba da kwarin gwiwa ga iyawarsa, kuma yana motsa shi don cimma sakamako. Likitan abinci ne wanda zai iya tallafawa mara lafiya idan ya sami rauni. Ana lura da wannan al'amari sau da yawa a farkon.
Babban abin da ke cikin wannan al'amari shi ne cewa likita zai gaya muku don wane dalili kuke buƙatar rasa nauyi, yadda za ku kawar da jaraba ga abinci da kuma yadda za ku kula da nauyin al'ada a duk rayuwar ku.