Mutanen da suka riga sun fahimta game da kiyayewa da rage yawan nauyin nauyin, suna da masaniya game da irin girman tasirin mota. Ba wani asirin cewa metabolism ya ragu tare da shekaru, dalilin da yasa ba a cinye abinci ba a matsayin makamashi, amma an dakatar da shi azaman ajiyar mai. Yayinda yake da karfin jiki a cikin jikinka, zaka taimaka wa jiki don magance ayyukansa. Don taimaka maka a cikin wannan matsala, masu gina jiki sun taso da abincin abincin da ke ba ka damar hanzarta metabolism da kuma aiwatar da matakin hormone: rage jinkirin samar da kwayoyin hormones da ke da alhakin samar da mai da kuma taimakawa wajen samar da wadanda ke da alhakin kifi.
Daidaita matsalar rashin lafiya
Tun lokacin da za'a iya inganta karuwa ta jiki a cikin jiki tare da abinci mai mahimmanci, cin abincin na abincin ya raba menu a cikin nau'i uku da zasu canza tare da juna:
Mataki na farko : matsanancin ƙona mai ƙonawa (nauyin yana ci gaba da sauri). Wannan lokaci yana da kwanaki 10-14, bayan haka za ku je na biyu. Wannan lokaci shine mafi tsananin ƙarfi: za ku ci abinci kawai tare da kashi 0 (a kasa ne jerin). Don cin abinci, kana buƙatar ƙara 1 tbsp kowace rana. a spoonful na man zaitun da multivitamins. Abincin dare yana da sa'o'i uku kafin lokacin kwanta barci. Idan kuna jin rauni, kun yi duhu a idanun ku ko ku sha ruwa sosai, sha shayi mai sha.
Hanya na biyu : hakar mai fatalwa (wannan lokacin daidaitacce ne, za'a iya kiyaye shi idan dai kuna son). Babu irin taƙaitacciyar ƙuntatawa kamar yadda yake a farkon lokaci, kuma zaka iya ci kome, amma a cikin wannan lokacin-yanayin kawai:
- karin kumallo kafin 10:00 - akan maki 4;
- na biyu karin karin kumallo kafin 12:00 - 2 maki;
- abincin rana kafin 3 na yamma ta maki 2;
- abun ci abinci kafin 18:00 don 1 aya;
- abincin dare kafin 20:00 by 0 maki.
Kuna iya cin abinci tare da kayyade ko žasa.
Na uku lokaci shine kiyaye nauyi. Don kowane abinci na karo na biyu, sai dai don abincin dare, ƙara ɗaya aya. Idan nauyin yana har yanzu fadowa, ƙara wani ƙira zuwa wata hanya. Idan nauyi ya tsaya, ci gaba da cin haka kullum.
Abincin kwakwalwa: Ƙungiyoyin samfur
Don ƙara girman metabolism, an nuna shi a cikin abinci domin raba duk abincin kamar yadda yanayin haɓaka yake a cikin kungiyoyi 5, kowannensu an ba da wasu maki (mafi sauki ga abinci - ƙananan kwallon). Ƙungiyoyi sun haɗa da samfurori na musamman
- Samfura don maki 0: qwai, kayan lambu, sabo, lemun tsami da lemun tsami, innabi da apple cider vinegar, koren Peas, ganye, mustard da horseradish, algae, kayan mai da ƙananan mai-fat (har zuwa 2%). Wannan ya hada da abinci mai gina jiki: namomin kaza, nono, turkey, rabbit, kifi da kifaye.
- Products da 1 aya : kowane irin berries, wake, sabo ne daga kayan lambu.
- Samfura don maki 2 : kowace kwayoyi da tsaba, zaituni da zaituni, mai kayan lambu, avocado, 'ya'yan itace, kullun mai ƙananan - feta da brynza, gurasar gurasa, gurasa, buckwheat, oatmeal, launin ruwan kasa da baki,
kayan kiwo (2 - 4% mai abun ciki). Daga cikin samfurori masu kyau a cikin rukuni sune: kaza, rago, nama, naman sa, samfurori da nama. - Abubuwa don maki 3 : Cuku da wuya da kuma jingina, alade porridge, cakulan cakulan, masara, duk wani abun ciki mai dadi tare da Additives, 'ya'yan itace da aka squeezed juices.
- Abubuwa don maki 4 : ruhohi mai karfi, giya, kayan juyayi, mai shayi ko kofi, sukari, 'ya'yan itatuwa masu sassauci, zuma, mayonnaise, gari, gurasa marar yisti da cakulan, cakulan, semolina, Sweets, kwakwalwan kwamfuta da kuma dankali, madara, samfurori tare da mai mai ciki fiye da 4%, ice cream. Wannan ya hada da irin waɗannan kayan nama kamar sausage, sausages, nama da kifaye, duk gwangwani a man, naman alade, Goose, duck da man alade.
An yi imanin cewa za'a iya katse ciwon mutum ta hanyar rarraba waɗannan rukunin abinci a ko'ina cikin yini.