Abin takaici, matsalar yawan wuce haddi shine ɗayan mafi dacewa a yau. A saboda wannan dalili, da yawa dabaru, da yawa dabaru, da sauran abubuwa da sauran hanyoyin asarar nauyi an bunkasa. Wasu daga cikinsu suna da tasiri, amma lafiyar da ba a kula ba. Wadansu ba su cutar, amma ƙi kilo kilo kiliya ya dawo da zaran kun daina lura da tsarin mulki da abinci. Yadda ake nemo mafi kyawun bayani da rasa nauyi sau ɗaya kuma don duka, bari mu fahimta.
Inda ya fara
Da farko dai, kar a rush. Idan ka yanke shawara sosai don rasa nauyi, amma ku kasance lafiya a lokaci guda, kuna buƙatar cimma sakamako a hankali, amma da tabbaci.
Matsakaicin da ake karɓa shine 1 kilogiram a mako daya. Don wata daya, sakamakon zai zama kilogiram 3-4, wanda yake da kyau. A wannan yanayin, ba kwa buƙatar amfani da magungunan roba (allunan) ko kayan abinci mai wuya tare da yunwar.
Jinkirin saurin nauyi bai kamata ya zama abin dogaro a gare ku ba, saboda wannan hanyar tana dogara kuma tana da tabbacin sakamako mai rauni na dogon lokaci.
Idan kana buƙatar sauke 'yan kilogrames a cikin gajeren lokaci, alal misali, ga wasu irin nasara, matsanancin abinci na musamman za su zo ga kudaden shiga. Amma kuna buƙatar shirya don gaskiyar cewa bayan su nauyi ya dawo kuma da sauri isa, kuma a wasu halaye ma da wuce haddi. Sabili da haka, don ingantaccen nauyi asara, kuna buƙatar zaɓar mafi dacewa lokacin rayuwar ku ba tare da damuwa da neurosis.
Yadda zaka daidaita rage cin abinci
- Kada ku ci awanni 3-4 kafin lokacin kwanciya. Idan jin yunwa yana da ƙarfi sosai, zaku iya sha gilashin ƙarancin kefir. Akwai ra'ayi cewa ba za ku iya ci ba bayan 18. Idan mutum ya hau gado a 21-22 na yamma, to, a gare shi ya cutar da jiki kawai, amma a cikin sauran lokuta zai cutar da jikin.
- Ku ci samfuran halitta kawai da kuma shirye sabo jita. Caba abubuwa gaba daya ware samfuran Semi -fin kuma dukkan nau'ikan kasawar rudani.
- Any diets suggest a plentiful drink - from 1 to 2 liters of water per day, not counting other liquids - teas, coffee, compotes and other drinks.
- A hankali cire burodi daga abinci, yin burodi mafi girma daraja, waina, waina; sukari; Products Rich a cikin cikakken mai - man alade, mai kitsen kitsen kitse da iri iri na nama; Trans-mai dauke da a cikin margarine da kayan kwalliya masu zaki.
- Yakamata 'ya'yan itatuwa da kayan marmari, da kayan marmari masu narkewa.
- Sau ɗaya a mako, shirya rana mai azumi ko amfani da abinci na kwana ɗaya.
- 1-2 sau a wata zaka iya shirya yunƙurin hutu na kwana daya lokacin da ake amfani da ruwa kawai. Wannan dabarar tana da tsananin isa, don haka idan abu ne mai wahala a gare ka ka bi shi, kar ka tilasta kanka da iyakance kanka zuwa ranar saukar da ka.
- Hutun kwanciyar hankali na dare yana wajaba don metabolism na al'ada, don haka kuna buƙatar yin bacci aƙalla 7 hours.
- Aiki na jiki shine babban sashi na kowane irin yanayin asarar nauyi. Kuna iya yin kowane wasanni ko kullun da ke da rikitarwa na motsa jiki na firamare, yi tafiya tare da mataki na nishaɗi akalla 1 hour, ziyarci wurin tafkin.
Zan iya rasa nauyi a cikin mako guda?
Idan kana buƙatar rasa nauyi ba fiye da kwanaki 7 ba, yana da daraja ban da abincin mai - kayan man shanu, mai soya.
Iyakance yawan samfuran samfurori tare da babban abun ciki na carbohydrates mai sauƙin carbohydrates - burodi, ciyawar, ciyawar, shararan, masara, ciyawar iska, shinkafa tun lokacin da suke juya mai fiye da karas.
Daga cikin abubuwan sha, ruwan lemonade, giya, shoka, ba da shawarar Soda, Soda ba.
Yi jita-jita da ke haɗuwa da mai da carbohydrates sun faɗi a cikin ban - soyayyen dankali, gurasa, kifi da nama tare da burodi. Irin wannan haɗuwa tana da cutarwa musamman, tunda yawan adadin kuzari ana ajiye su nan da nan akan kugu, ciki, da kafafu.
An bada shawara don gina menu akan abinci mai wadatar da sunadarai da rikitarwa carbohydrates:
- durƙusa (naman sa, naman maroƙi, kaza);
- low -fat kifi nau'in (pike, kifi, pike);
- cin abincin teku (jabu, crabs);
- namomin kaza;
- wake;
- samfuran kiwo;
- Alayyafo, tumatir, cucumbers, kabeji, albasa, apples, zobo, eggplant, kabeji teku.
Sun cika abincin tare da cranberries, raspberries, tawada, plums da jakansa.
An bada shawara don cin abinci sau da yawa, amma a cikin ƙananan rabo. Abincin ƙarshe ya kamata ya faru sau 3-4 kafin lokacin kwanciya.
Tsarin tsarin mutum na asarar nauyi
Yin shirinka na mai sauki ne. Da farko kuna buƙatar gano nauyinku na yau da kullun kuma yana ƙididdige yawan superfluous zai ragu.
Don sanin ƙimar nauyi, misali Tsarin tsari, alal misali, da dabara Bock, wanda ke ɗaukar girma, Age, jinsi, nau'in jinsi da nauyin yanayi. Hanyoyi daban-daban za su taimaka wannan: Index na nauyi na jiki, adadin kuzari, kyakkyawan nauyi da sauransu.
Batu na biyu muhimmin abu shine lissafin adadin kalori na yau da kullun. Don sanin, yi amfani da hanyoyin da aka bayyana a sama. Daily Daily kada ya zama kasa da 1200 kcal, tunda yawan amfani da karami mai hatsari ne.
Dangane da kullun kalori na yau da kullun, zaku iya gano adadin mai, sunadarai da carbohydrates ne ga jiki.
Sannan ya kamata ka fara tattara menu. A wannan matakin, mutum ya riga ya san yadda kalori masu kalamai ke buƙata kowace rana, da kuma kitse, carbohohydrates da sunadarai, don haka an zaɓi samfuran da aka samu bisa ga waɗannan bayanan. Da farko, an tattara menu na mako guda.
Da yawa a farko suna da matsaloli masu yawan adadin abubuwan da ke tattare da kayan, amma idan ka bi ka'idodin na yau da kullun na kwano "ta hanyar ido".
Mataki na ƙarshe shine horo na zahiri. An fara kwana 7-10 bayan canza abinci. Koyaya, zaku iya ci gaba da ƙara yawan aiki na jiki akai-akai, ya dogara da yanayin tunanin mutum.