Shirye-shiryen cin abinci na mako-mako da tsarin abinci mai kyau don rasa nauyi

samari sami
2024-01-28T15:31:49+02:00
Janar bayani
samari samiAn duba adminSatumba 11, 2023Sabuntawa ta ƙarshe: watanni 5 da suka gabata

Tsarin abinci na mako-mako

Abincin mako-mako ɗaya ne daga cikin shahararrun hanyoyin rage kiba cikin sauri da inganci. Amfaninsa yana bayyana a cikin samar da ingantaccen tsarin abinci mai gina jiki wanda ke mai da hankali kan cin abinci mai kyau da samar da jiki da abubuwan gina jiki.

  1. Abincin gina jiki:
    Abincin furotin yana daya daga cikin shahararrun abincin da ya dogara da karuwar yawan furotin da rage yawan adadin carbohydrates da mai. Wannan tsarin yana ba da gudummawa don haɓaka ƙimar ku da jin koshi na tsawon lokaci. Wani fa'ida mai ban sha'awa shine yana ba ku damar cin wasu nau'ikan 'ya'yan itace kamar apple, peaches, guava, lemu, ayaba, pears da plums.
  2. Abincin soja:
    Abincin soja yana daya daga cikin tsarin da ke taimakawa wajen rasa nauyi da sauri. Wannan tsarin ya kunshi kashi biyu ne, inda kashi na farko ya kasance na tsawon kwanaki 3, sai kuma kashi na biyu na kwanaki 4. Abincin da ke cikin wannan tsarin ya haɗa da cin abinci mai gina jiki, kayan lambu, da 'ya'yan itatuwa a cikin ƙayyadaddun adadi, wanda ke taimakawa wajen motsa tsarin konewa.
  3. Abincin Sally:
    Abincin Sally yana ɗaya daga cikin ingantaccen abinci mai sauƙi kuma mai sauƙi wanda ke taimaka muku rasa nauyi da sauri. Wannan abincin yana ɗaukar tsawon mako guda kuma ya haɗa da cin furotin, kayan lambu, 'ya'yan itatuwa da hatsi. Abincin ya haɗa da daidaitattun abubuwan ciye-ciye da abinci mai mahimmanci, wanda ke ba da gudummawa ga sakamako mai inganci da lafiya.

Tsarin abinci mai lafiya don rasa nauyi

Mutane da yawa suna so su rasa nauyi kuma su sami lafiya, jiki mai dacewa. Bin abinci mai kyau yana ɗaya daga cikin mahimman hanyoyin da za su taimaka wajen cimma wannan buri. Da ke ƙasa akwai tsarin tsarin abinci mai lafiya don asarar nauyi wanda ke tsawan mako guda, mai da hankali kan cin abinci mai kyau da daidaita su:

Rana ta 1:

  • Breakfast: Yankakken apple tare da kofi na yogurt mara kitse da ƴan almonds.
  • Abincin rana: gauraye koren salatin da ɗan gasasshen kifi.
  • Abincin dare: Ƙaramin gasasshen nono kaji tare da rabin kofi na dafaffen kayan lambu gauraye.

Rana ta 2:

  • Breakfast: kofi na dafaffen oatmeal tare da yankakken ayaba.
  • Abincin rana: Farantin salatin Girkanci tare da tumatir, cucumbers da barkono kore tare da ɗan gasasshen nama.
  • Abincin dare: Gasasshen kifi kaɗan tare da rabin kofi na dafaffen alayyafo.

Rana ta 3:

  • Breakfast: Kofin yoghurt mai ɗanɗanon vanilla tare da wasu cherries daskararre.
  • Abincin rana: Miyar kayan lambu da aka gauraya tare da ƙaramin gasasshen ƙirjin kaji.
  • Abincin dare: Farantin taliya duka tare da miya tumatir da guntu cuku.

Rana ta 4:

  • Breakfast: yankakken apple tare da 'yan almonds.
  • Abincin rana: salatin koren gauraye da ɗan gasasshen ƙirjin kaji.
  • Abincin dare: Ƙaramin gasasshen ƙirjin kaji tare da mashed dankali.

Rana ta 5:

  • Breakfast: kofi na dafaffen oatmeal tare da yankakken ayaba.
  • Abincin rana: Farantin salatin Girkanci tare da tumatir, cucumbers da barkono kore tare da ɗan gasasshen nama.
  • Abincin dare: Gasasshen kifi kaɗan tare da rabin kofi na dafaffen alayyafo.

Rana ta 6:

  • Breakfast: Kofin yogurt mara kitse tare da 'yan berries daskararre.
  • Abincin rana: Miyar kayan lambu da aka gauraya tare da ƙaramin gasasshen ƙirjin kaji.
  • Abincin dare: Farantin taliya duka tare da miya tumatir da guntu cuku.

Rana ta 7:

  • Breakfast: yankakken apple tare da kopin vanilla yogurt.
  • Abincin rana: gauraye koren salatin da ɗan gasasshen kifi.
  • Abincin dare: Ƙaramin gasasshen ƙirjin kaji tare da mashed dankali.

Yi la'akari da cewa wannan tsarin abinci mai lafiya ya dogara da cin ƙananan abinci, abinci mai haɗaka a cikin yini. Hakanan yana da kyau a sha isasshen ruwa da motsa jiki akai-akai.

Tsarin abinci mai lafiya don rasa nauyi

Wadanne sassan jiki ne suka fara rasa mai da farko?

  1. Makamai:
    Hannun yawanci ɗaya ne daga cikin wuraren farko don rasa mai lokacin rasa nauyi. Mutane da yawa na iya lura cewa sun rasa kitsen hannu da sauri lokacin da suka bi abinci mai kyau da motsa jiki.
  2. Kafadu:
    Yankin kafada kuma yana iya kasancewa ɗaya daga cikin wuraren farko don zama mafi ƙasƙanci da rasa mai. Lokacin da aka rage yawan kitse a wannan yanki, zai iya taimakawa wajen cimma siffar jikin da ake so.
  3. gindi da cinyoyi:
    Cinyoyin gindi da cinyoyinta na daga cikin sassan jikin da ke taskance kiba a cikin mata. Sabanin haka, waɗannan na iya zama wuraren da ke rasa mai lokacin rasa nauyi. Ƙananan jiki yana da ƙalubale don rasa mai, don haka yana iya ɗaukar lokaci mai tsawo don fara ganin sakamako a waɗannan wuraren.
  4. Ciki:
    Wurin ciki yana ɗaya daga cikin wuraren da suka fi nacewa akan riƙe mai. Yana iya zama da wahala a rasa mai sosai a wannan yanki tare da motsa jiki na jiki da canje-canjen salon rayuwa kaɗai. Koyaya, tiyatar filastik da ƙarin hanyoyin asarar nauyi na iya taimakawa rage kitsen da ke taruwa a wannan yanki.

Dole ne mutum ya tuna cewa ba za a iya rasa kitsen kawai a wani yanki na musamman ba, amma kuma ana iya inganta rarraba kitsen a cikin jiki. Hakanan yana da mahimmanci mutum ya bi abinci mai kyau kuma yana motsa jiki akai-akai don haɓaka tsarin ƙona kitse da inganta lafiyar jiki gaba ɗaya.

Wadanne sassan jiki ne suka fara rasa mai da farko?

Yaushe za a fara asarar nauyi?

  1. Babu takamaiman lokacin lokaci: Kuna iya jira don rasa nauyi bayan yin ayyukan wasanni ko bin abinci, duk da haka, babu takamaiman kwanan wata don wannan. Wannan ya bambanta daga mutum zuwa mutum, kuma ya dogara da abubuwa da yawa da suka hada da kwayoyin halitta, yanayin cin abinci, da matakin motsa jiki.
  2. Yana yiwuwa a rasa nauyi a cikin ɗan gajeren lokaci: Idan kun kasance lafiya kuma farkon nauyin ku ya faɗi cikin kewayon kiba, asarar kilo 10 a cikin ɗan gajeren lokaci ba zai yiwu ba. Amma yana da mahimmanci a bi tsarin lafiya, dogara ga daidaitaccen abinci mai gina jiki, da yin aikin motsa jiki na yau da kullun don samun sakamako mafi kyau.
  3. Rage nauyi ya dogara da adadin kuzari: Don rasa nauyi, dole ne ku rage yawan adadin kuzari fiye da yadda aka saba. Kuna iya cimma wannan ta hanyar cin abinci kaɗan, mafi koshin lafiya da kuma motsa jiki akai-akai. Wannan zai ba da gudummawa wajen ƙirƙirar ƙarancin kalori kuma don haka ya sa jiki yayi amfani da kitsen da aka adana azaman tushen kuzari.
  4. Wasu mutane na iya lura da raguwar nauyi kadan nan da nan bayan motsa jiki, kuma wannan yana faruwa ne saboda asarar ruwa da gumi yayin motsa jiki. Koyaya, abinci mai gina jiki da matakin motsa jiki zai shafi tsawon lokacin asarar nauyi.
  5. Haƙuri shine maɓalli: Yana iya ɗaukar ɗan lokaci don fara ganin sakamakon asarar nauyi. Dole ne ku kasance cikin shiri don ci gaba da bin abinci mai kyau da motsa jiki akai-akai, har sai kun isa nauyin burin ku.
  6. Tuntuɓi likitan ku: Idan kuna fuskantar matsalolin rasa nauyi ko kuna fama da matsalolin lafiya da suka shafi wannan yanki, yana da mahimmanci ku tuntuɓi likitan ku. Likitanku zai kasance mafi kyau wajen ba da shawarwari da jagora masu dacewa a gare ku don shawo kan matsaloli da cimma burin ku a cikin lafiya da aminci.

Ina auna 70 adadin adadin kuzari nawa nake bukata?

Kula da madaidaicin nauyi yana da mahimmanci don kiyaye lafiya mai kyau. Daya daga cikin muhimman hanyoyin samun wannan ita ce sanin adadin kuzarin da jikinka ke bukata lokacin da ya kai kilogiram 70.

  1. cikakken nauyi:
    Kafin yin magana game da adadin kuzari, dole ne ku san madaidaicin nauyin da ya dace da tsayin ku. Ga mutum mai nauyin kilo 70, nauyin da ya dace shine tsakanin kilo 48 zuwa 55. Ta hanyar daidaita nauyin ku akan wannan sikelin za ku kasance kan hanyar ku don samun ingantacciyar lafiya.
  2. Calories lokacin da ba ya aiki a jiki:
    Idan ba ku da ƙarfin jiki sosai, abin da ake buƙata na kalori ya kamata ya zama 24 hours x 1.4 adadin kuzari kowace kilogiram na nauyin jiki. Don haka, idan kuna auna kilo 70, abin da ake buƙata na kalori shine 70 x 24 x 1.4 = 2352 adadin kuzari kowace rana.
  3. Calories idan akwai aikin jiki:
    Idan kuna da aikin motsa jiki mai ƙarfi, buƙatar ku na adadin kuzari zai ƙaru. A wannan yanayin, jikinka yana buƙatar adadin kuzari 1.5 a kowace kilogiram na nauyinsa. Don haka, idan kuna auna kilo 70, kuna buƙatar 70 x 24 x 1.5 = 2520 adadin kuzari kowace rana.
  4. Calories ga maza masu matsakaicin aiki:
    Maza masu shekaru 26-45 kuma suna aiki matsakaici suna buƙatar kimanin adadin kuzari 2600 don kula da nauyinsu na yanzu. Don haka, idan kuna auna kilo 70, kuna buƙatar adadin kuzari 1680 a cikin sa'o'i 24.
  5. Matakan kariya:
    Yana da mahimmanci kada a yaudare ku kawai ta lambobin kalori, amma har ma don duba inganci da ƙimar abincin da kuke ci. Daidaita isasshen adadin kuzari da zabar abubuwan gina jiki masu amfani yakamata su zama babbar manufa.
  6. Tuntuɓi masanin abinci mai gina jiki:
    Yana da mahimmanci a tuna cewa lambobin da aka ambata jagora ne na gaba ɗaya. Bukatun kalori na iya bambanta daga mutum zuwa mutum dangane da shekaru, adadin kuzari, aikin jiki, da lafiyar gaba ɗaya. Don haka, kafin bin kowane tsarin abinci ko abinci mai gina jiki, yana da kyau a tuntuɓi masanin abinci mai gina jiki.

Shin tafiya yana taimakawa rage nauyi?

1. Rage kiba ba tare da canza abinci ba: Bincike ya nuna cewa tafiya a kowace rana yana taimakawa wajen rage kiba ba tare da canza abincin ba. Wannan yana nufin cewa da zarar kuna tafiya akai-akai, za ku sami babban damar samun asarar nauyi mai kyau.

2. Yin wasanni masu mahimmanci: Tafiya muhimmin motsa jiki ne kuma mai fa'ida don rage kiba. Bugu da ƙari, tasirin tafiya yana ninka idan an haɗa shi tare da abinci mai kyau, wanda ke sa tsarin asarar nauyi ya fi tasiri da sauri.

15. Tafiya bayan cin abinci: Shin tafiya bayan cin abinci zai iya taimaka maka wajen rage kiba? Ee, wannan daidai ne. Duk da haka, tafiya na minti 20-XNUMX bayan cin abinci yana inganta narkewa kuma yana ƙone karin adadin kuzari.

4. Tasirin tafiya cikin gaggauce: Tafiya gaggauwa tana aiki azaman taimako wajen rage nauyi. Tafiya mai ƙarfi yana haɓaka matakan haɓakar jikin ku kuma yana haɓaka ƙa'idodin hormone da zagayawa na jini, wanda ke taimakawa hanzarta aiwatar da asarar nauyi.

Baya ga asarar nauyi, akwai fa'idodin kiwon lafiya da yawa na tafiya, gami da:

  • Ƙara juriya.
  • Ƙarfafa tsarin rigakafi.
  • Hana ko yanayi na yau da kullun.

Menene dalilin rashin rage kiba?

  1. Rashin wadataccen abinci mai gina jiki: isasshen abinci mai gina jiki yana da mahimmanci don rage nauyi. Protein yana ƙara jin daɗi kuma yana ƙarfafa tsarin ƙona mai. Idan ba ku cin isasshen furotin a cikin abincinku, wannan na iya zama dalilin nauyin kiba.
  2. Amfani da ƙananan kalori: Duk da bin abinci mai ƙarancin kalori, rashin samun isasshen adadin kuzari na iya haifar da kwanciyar hankali. Wasu mutane na iya tunanin cewa yana da mahimmanci don rage yawan adadin kuzari kamar yadda zai yiwu, amma wannan zai iya haifar da mummunar tasiri akan tsarin ƙona mai.
  3. Kwanciyar nauyi: Kwanciyar nauyi yana faruwa lokacin da jiki ya saba cin abinci kaɗan ko tafiya mai nisa. Wani lokaci, bayan wani lokaci, jiki ya fara ramawa ga wannan rashi ta hanyar rage yawan adadin kuzari, wanda ke haifar da kwanciyar hankali.

Wasu dalilai na rashin rage kiba:

  1. Karatun sikelin ba ya bambanta na tsawon lokaci: Karatun sikelin ba ya bambanta na tsawon lokaci daga sati ɗaya zuwa biyu wani dalili ne na rashin rage kiba. Ya kamata a tuna cewa tsarin asarar nauyi na iya ɗaukar lokaci, kuma ana iya samun bambance-bambancen yanayi a cikin saurin asarar nauyi.
  2. Cin abinci mai yawa: Yana da mahimmanci a ci ƙananan abinci, akai-akai a cikin yini maimakon dogaro da babban abinci guda ɗaya. Idan kun ci abinci mai yawa a abinci ɗaya, wannan na iya haifar da kiba.
  3. Rashin ruwan sha: Shan isasshen ruwa yana da mahimmanci don rage kiba. Rashin ruwan sha na iya haifar da kwanciyar hankali, kamar yadda ruwa ke taimakawa wajen ƙarfafa tsarin ƙona calories da kuma ƙarfafa tsarin narkewa.
  4. Cin sukari da yawa: Dole ne ku sarrafa yawan sukari a cikin abincinku, saboda yawancin abinci da abubuwan sha da aka sarrafa suna ɗauke da sukari mai yawa. Gujewa yawan shan sukari na iya taimakawa tare da asarar nauyi.

Menene alamun asarar nauyi?

  1. Zubar da kilogiram akan sikelin:
    Alamar farko kuma mafi shahara ta asarar nauyi ita ce raguwar adadin kilogiram akan sikelin. Lokacin da nauyin ku ya ragu, wannan yana nufin cewa ƙoƙarin ku na ƙona mai yana biya.
  2. Rage girman jiki da canji a bayyanar gaba ɗaya:
    Kuna iya lura da canji a ma'aunin jikin ku da siffarku lokacin da kuka fara raguwa. Kwayoyin ku na iya zama ƙarami ko lura da canji a tsoka da kitsen jikin da aka adana.
  3. Jin dadi da haske na hankali:
    Lokacin da kuka rasa nauyi, kuna iya jin daɗi da haske. Ciwo da matsa lamba akan gidajen abinci suna raguwa da raguwa, kuma ƙimar hawan jini yana raguwa, wanda ke ba da gudummawa ga ta'aziyyar ku gabaɗaya.
  4. Ƙara aiki da kuzari:
    Yayin da kuke rasa nauyi, za ku iya jin karuwa a matakan makamashi da kuzari. Kuna iya motsawa tare da sauƙi mafi girma da ƙarfi, wanda zai tasiri tasirin rayuwar ku gaba ɗaya.
  5. Ingantacciyar bayyanar jiki:
    Baya ga rasa nauyi, zaku iya lura da haɓakar bayyanar ku ta jiki. Fatar ku na iya zama sabo kuma tana annuri, kuma ta bayyana mafi koshin lafiya kuma tana da ƙarfi.
  6. Yana inganta ƙarfin hali da dacewa:
    Yayin da kuke ci gaba a kan tafiyar asarar nauyi, za ku iya lura da gyare-gyare a cikin ikon ku na motsa jiki da kuma ƙara ƙarfin jikin ku. Kuna iya yin tafiya mai nisa ko yin motsa jiki mai ƙarfi.
  7. Ingantacciyar lafiya gabaɗaya:
    Rage kiba alama ce mai kyau ga lafiyar ku gaba ɗaya. Yana rage haɗarin kamuwa da cututtuka na yau da kullun kamar su ciwon sukari, cututtukan zuciya, da hawan jini.

kilo nawa mutum zai iya rasa a cikin mako guda?

    • Rasa kusan kilogiram 0.5-1 a kowane mako ana ɗaukar shi lafiya da aminci.
    • Wannan ya yi daidai da kilo 3-4 a kowane wata, wanda ke nufin za ku iya samun sakamako mai kyau ba tare da hadarin lafiya ba.
  1. Masu canjin daidaikun mutane:
    • Dole ne mu yi la'akari da cewa kowane mutum yana da daidaitattun ƙimar zafi na thermal, kuma wannan yana rinjayar adadin nauyin da zai iya rasa a cikin mako guda.
    • Jinsi, shekaru, nauyi na yanzu, matakin ayyukan mutum, da halayen cin abinci duk suna shafar ƙimar asarar nauyi.
  2. Nasihu don samun asarar nauyi mai kyau:
    • Lafiyayyen abinci mai gina jiki da daidaitacce: Ku ci abinci iri-iri masu cike da bitamin da ma'adanai.
    • Ayyukan jiki: Yi motsa jiki akai-akai, kamar tafiya ko hawan keke.
    • Shan isasshen ruwa: Yi ƙoƙarin sha gilashin ruwa 8 kullun.
    • Nisantar abubuwan sha masu laushi da caffeine.
    • Rage cin abinci da aka sarrafa da kitsen mai.
  3. Yi magana da masanin abinci mai gina jiki:
    • Kafin yin kowane abinci, yana da kyau a tuntuɓi masanin abinci mai gina jiki ko likita.
    • Kwararrun na iya samar da tsarin abinci mai gina jiki wanda ya dace da buƙatunku da burinku, kuma wannan zai iyakance haɗarin haɗari.

Tsarin abinci na mako-mako.. Kuna so ku rasa kilogiram 5?

Yawan adadin kuzari don rasa kilo 5 a mako guda?

Rage nauyi da sauri kamar kilo 5 a kowane mako babban kalubale ne, amma ba zai yiwu ba. Wannan yana buƙatar bin tsarin abinci mai ƙarancin kalori da motsa jiki na yau da kullun. Don yin wannan, dole ne ku fahimci adadin adadin kuzari dole ne ku ƙone don cimma wannan burin. Anan akwai cikakkun bayanai game da adadin adadin kuzari da kuke buƙatar rasa kilo 5 a mako.

  1. Calculator:
    Don cimma asarar nauyi, dole ne ku rage yawan adadin kuzari kuma ku ƙara yawan ƙona calories. Kuna iya amfani da kalkuleta don ƙididdige yawan abincin ku na yau da kullun. Yin aiki ta wannan hanya, za ku iya daidaita abincin ku da motsa jiki daidai.
  2. Calories da ake buƙata kowace rana:
    Don rasa kilo 5 a kowane mako, dole ne ku ƙone calories 5000 fiye da yadda kuke ci kowace rana. Kodayake wannan lambar tana da girma, ba zai yuwu a cimma ba idan kun bi abinci mai ƙarancin kalori da motsa jiki akai-akai.
  3. Rage amfani da kalori:
    Don cimma asarar nauyi, dole ne ku rage yawan adadin kuzari na yau da kullun da adadin kuzari 500. Kuna iya yin haka ta hanyar rage girman abincinku ko maye gurbin abinci mai kalori tare da zaɓuɓɓuka masu lafiya da rage amfani da mai da sukari.
  4. Yin motsa jiki:
    Bayan rage adadin kuzari, ya kamata ku ƙara matakin motsa jiki don taimakawa ƙona calories masu yawa. An fi so a yi motsa jiki na motsa jiki irin su tafiya cikin sauri, keke, da iyo. Hakanan ana ba da shawarar yin motsa jiki mai ƙarfi kamar ɗaga nauyi don haɓaka tsoka da haɓaka ƙimar kuzari yayin hutawa.
  5. Alƙawari da dagewa:
    Jajircewar ku ga cin abinci da motsa jiki na yau da kullun shine mabuɗin don cimma burin ku na asarar kilo 5 a kowane mako. Dole ne ku kasance a shirye ku sadaukar da wasu abinci da ayyuka don cimma sakamako mai kyau.

Rage cin abinci nawa a wata?

Mutum na iya rasa tsakanin kilogiram 0.5 zuwa 1 a mako guda yayin cin abinci cikin lafiya da matsakaici. Yawancin masana sunyi la'akari da rasa nauyi a nauyin kilo 0.5 a kowane mako don zama lafiya da dorewa a cikin dogon lokaci.

Don haka, mutum zai iya rasa tsakanin kilogiram 2 zuwa 4 a cikin wata daya idan ya yi niyyar rage cin abinci da kuma bin abinci mai kyau. Koyaya, dole ne a la'akari da cewa waɗannan lambobin suna iya canzawa dangane da abubuwan sirri da aka ambata a baya.

Yana da kyau a lura cewa rage cin abinci ba kawai don kawar da kiba ba ne kawai, amma har ma game da ɗaukar salon rayuwa mai kyau da inganta daidaiton abinci mai gina jiki. Don cimma sakamakon da ake so, ana ba da shawarar tuntuɓar masanin abinci mai gina jiki don ƙayyade buƙatun abinci na mutum ɗaya da haɓaka tsarin abinci mai gina jiki mai dacewa.

Teburin rarraba nauyi mai misaltawa:

LokaciNauyin da ake tsammanin zai ragu
makon farko0.5-1 kg
mako na biyu0.5-1 kg
sati na uku0.5-1 kg
mako na hudu0.5-1 kg
Jimlar ga wata: 2 - 4 kilogiram

Don haka, idan kuna son rage kiba, tuntuɓi masanin abinci mai gina jiki don samun tsarin abinci mai dacewa kuma ku bi shi akai-akai, kuma kuyi motsa jiki akai-akai don haɓaka asarar nauyi da kiyaye lafiyar jikin ku.

Awa nawa kuke buga wasanni a rana don rage kiba?

Akwai wasu shawarwari na gaba ɗaya don kiyayewa yayin tunani game da adadin motsa jiki da ake buƙata don rasa nauyi.

  1. Shawarwari na Lafiya: Hukumar Lafiya ta Duniya ta ba da shawarar motsa jiki matsakaici na akalla mintuna 150 a kowane mako, ko kuma motsa jiki mai ƙarfi na akalla mintuna 75 a mako. Samun ƙarin kalubalen asarar nauyi na iya buƙatar motsa jiki fiye da waɗannan shawarwari na asali.
  2. Ayyuka masu ƙarfi: Baya ga ayyukan cardio kamar tafiya mai sauri ko hawan keke, ana kuma ba da shawarar motsa jiki da ke haɓaka ƙarfin tsoka da sassauci. Waɗannan darasi sun haɗa da ɗaukar nauyi, motsa jiki na juriya, da yoga. Zai fi kyau a haɗa waɗannan darussan tare da motsa jiki na cardio don samun mafi yawan fa'ida daga ƙoƙarin asarar nauyi.
  3. Hanyoyin rarrabawa: Ya fi dacewa a rarraba motsa jiki a cikin mako akai-akai, maimakon dogara ga yin motsa jiki na tsawon lokaci kawai a wasu kwanaki. Zai fi kyau a sami tsari mai tsari wanda ya haɗa da kwanaki a jere na motsa jiki, kamar minti 30 a rana don kwanaki 5 a mako.
  4. Saurari jiki: Yana da mahimmanci a kula da buƙatun jikin ku da sigina. Idan kun ji zafi mai tsanani ko gajiya mai tsayi, kuna iya buƙatar iyakance lokacin motsa jiki ko tuntuɓi ƙwararrun kiwon lafiya. Kada ka tilasta wa kanka yin motsa jiki na dogon lokaci idan jikinka bai amsa da kyau ba.

Ta yaya zan rasa kilo na mai?

  1. Bi daidaitaccen abinci:
    Cin daidaitaccen abinci iri-iri shine tushen asarar nauyi mai kyau. Yi ƙoƙarin haɗa duk rukunin abinci na yau da kullun kamar furotin, carbohydrates da mai mai lafiya a cikin abincinku na yau da kullun.
  2. Tabbatar kun ji koshi:
    Don guje wa cin abinci mai yawa, yi ƙoƙarin jin koshi kafin cin abinci. Ku ci ƙananan abinci, akai-akai a ko'ina cikin yini kuma ku tabbata kun haɗa da fiber da furotin a cikin abincin ku don kiyaye ku tsawon lokaci.
  3. Sha isasshen ruwa:
    Ruwa yana taka muhimmiyar rawa wajen haɓakawa da haɓaka tsarin ƙona kitse a cikin jikin ku. Yi ƙoƙarin shan gilashin ruwa 8 a rana, kuma ƙara yawan ruwan ku yayin lokutan motsa jiki don kula da ruwa da kuma kawar da guba.
  4. Ina motsa jiki akai-akai:
    Ba zai yiwu a yi magana game da asarar mai ba tare da ambaton mahimmancin motsa jiki ba. Zaɓi ayyukan da suka dace da ku, kamar tafiya, hawan keke, ko ma motsa jiki a gida akai-akai don ƙara yawan adadin kuzari da inganta lafiyar jiki.
  5. Rage sukari da abincin da aka sarrafa:
    Sugar da abinci da aka sarrafa sune manyan abokan gaba na asarar mai. Yi ƙoƙarin rage yawan ƙarar sukari a cikin abubuwan sha da kayan zaki da maye gurbin abincin da aka sarrafa tare da abinci mai lafiya da aka shirya a gida.
  6. Ƙara kayan lambu da 'ya'yan itatuwa:
    Kayan lambu da 'ya'yan itatuwa suna da ƙarancin adadin kuzari kuma suna da wadataccen fiber da mahimman abubuwan gina jiki. Gwada haɗa su a cikin abincinku akai-akai don samun gamsuwa da rage yawan adadin kuzarinku.
  7. Nufin haɓaka ƙimar ku:
    Kuna iya ƙara yawan kuzarinku ta hanyar haɓaka matakin motsa jiki, kamar ɗaga nauyi ko yin motsa jiki mai ƙarfi. Hakanan zaka iya inganta metabolism ɗin ku ta hanyar cin abinci kaɗan, akai-akai yayin rana.
  8. Salon lafiya:
    Kar ka manta cewa barci mai kyau da isasshen adadin hutawa suna taka muhimmiyar rawa wajen rage kiba da kuma rasa mai. Kula da lafiya da salon rayuwa na yau da kullun, saita lokutan bacci masu dacewa, da kawar da tashin hankali da matsi na yau da kullun.

Bar sharhi

adireshin imel ɗinku ba za a buga ba.Ana nuna filayen tilas ta hanyar *