Bayyana abinci don kwana 3, sakamakon wannan - minus 5 kg a kan Sikeli, jarrabawa mai tsanani na ƙarfin zuciya da kwarewar hali . Duk da haka, tare da dalili mai ƙarfi don jure wannan gwajin, mutane da yawa zasu iya, kuma sakamakon cikin madubi zai sa ka yanke shawara don kara inganta adadi.
Dokokin rashin nauyi mai nauyi ga kwana uku
Abinci ga kwana uku, tuki a cikin minti 5 kg ko da yaushe wani yanayi ne mai wuya, wanda aka saiti don ƙaddamar da matakai na rayuwa da ƙona mai. A wannan yanayin, wajibi ne don samar da abinci don ganin jiki, yayin da yake fuskantar ragowar makamashi, ya fara ɗaukar shi daga wurin kansa.
Dokar farko da mafi mahimmanci na asarar nauyi - ba za ku iya zama kawai a kan ruwa da yunwa ba! A wannan yanayin, jiki zai fara ajiye kowane adadin kuzari, mutumin da yake jin dadi zai kasance mai laushi kuma ya yi laushi, kuma kibiya ta ma'auni zai nuna nauyin daidai. Kuma mafi munin abu shi ne cewa bayan yunwa ta yunwa, dukkanin abincin da zai ci zai fara samuwa, kuma nauyin zai fara girma.
Don yin la'akari da ƙayyadadden abincin mutum ga ƙimar nauyi, zaka iya amfani da ka'idodin kayan abinci iri iri. Alal misali, cin abinci maras kyau a cikin carbohydrates sosai yana sa jiki ya kawar da duka mai laushi da ruwa mai yawa, amma mutanen da ke da ciwon daji da kuma cututtuka na ainihi zasu iya kiyaye shi.
Tare da rageccen karancin ganyayyaki:
- samfurori da abun ciki mai gina jiki mai girma - kifi, kaza, ƙwai, kifi;
- kayan lambu da low sugar da sitaci - kabeji, cucumbers, zucchini, ganye.
A karkashin ban tsire 'ya'yan itace, hatsi, burodi, sassauci, barasa da abinci mai yawa a cikin mai.
Sakamakon hasara mai kyau zai iya zama hanya mai dacewa:
- "Dokar dabino" - wani ɓangaren samfurin gina jiki yana daidaita da girman dabino (ba tare da yatsunsu) ba, kayan lambu ya kamata a sanya su a cikin itatuwan biyu da aka haɗa tare.
- "Rule na farantin" - wani karamin farantin (saucer) don kashi 1 cikin hamsin yana cike da samfurori, don sauran sauran kashi 3 - tare da kayan lambu.
- Tare da taimakon Sikeli - 70 g na samfurin gina jiki, 150-200 g - kayan lambu.
Ciyar ya kamata sau 5 a rana, kowane 3 hours. Yin horo a wannan yanayin yana da mahimmanci, don haka idan ba za ku ci ba a gida, kuna buƙatar ɗaukar wani rabo tare da ku.
Kula da yawancin abincin gishiri ga wani lokaci mai tsawo ba zai iya yiwuwa ba, don rage hasara mai yawa a cikin abincin na farkon rabin yini (abinci na farko), zaka iya ƙara yawan gwangwadon carbohydrate - taliya, hatsi, gurasar hatsi. Sakamakon ado na carbohydrate - 2 tablespoons, amma abinci mai gina jiki da kayan lambu a wannan yanayin ya kamata a ci kadan m. Sauran dokoki na asarar nauyi sun kasance daidai.
Yadda za a gaggauta haɓaka nauyi tare da rage cin abinci na kwana uku?
Ɗaya daga cikin abincin da aka yi don ciwo mai nauyi na 5 kg a cikin kwanaki 3 zai iya zama ƙananan - yana da muhimmanci don taimaka wa jikin don kawar da "ballast" - nauyi mai nauyi. Don tilasta jiki don halakar da fat mai saukowa da sauri, aikin motsa jiki ya zama dole. Muskoki ƙona calories sau uku fiye da nama, kuma, baya, bayan motsa jiki, tsokoki suna ci gaba da ciyar da makamashi na tsawon sa'o'i. Tsayawa daga daga sama shine daya - nauyin nauyi yana buƙatar motsa jiki na yau da kullum. Mai girma don jin dadi, tafiya, iyo, k'wallon keke, horar da horarwa a kan simulators, gymnastics daban-daban da kuma motsa jiki.
Hanzarta na tafiyar matakai, kuma, saboda haka,
- ruwa - rana daya wajibi ne a sha akalla lita biyu, rashin ruwa a cikin mutane yana daya daga cikin mahimman asali na hanawa ta cinyewa;
- Abin sha mai sanyi - idan ba ku sha mai zafi, da shayi kankara ba, wannan zai sa jiki ya ciyar da adadin kuzari a kan tasirinsa;
- kayan aiki da kayan yaji - wadannan abubuwa masu aiki suna haifar da hanzarin ƙaruwa ta hanyar cikewar sinadarai na musamman, amma don ci gaba, amfani da kayan yaji sau da yawa, musamman kirfa, ja barkono, nutmeg;
- kofi da kuma koren shayi - waɗannan shaye-shaye sun ƙunshi maganin kafeyin da catechins, wanda ke kunna tafiyar matakai ta hanyar 20-25%.