Yanke jikin ga 'yan mata - menu da mafi kyaun ƙonawa mai ƙona

Don samun kwarewa na jiki, dole ne a bugun tsokoki kuma rage kullun fatty. Don magance matsalar farko, yana da kyau a yi amfani da kayan aiki mai karfi, kuma na biyu, bushewa shine manufa. Akwai wasu dokoki game da horo da menus.

Me ake nufi da "bushewa jiki"?

Masu aikin jiki da sauran 'yan wasa don jawo tsokoki na muscular amfani da shugabanci na musamman da ake kira bushewa. Wannan yana haifar da ƙuntataccen mahimmanci a cikin amfani da carbohydrates, wanda ke ƙone ƙwayar cutarwa. Don samun sakamako mai kyau, bai isa ya san abin da ake nufi ya bushe jikin a wasanni ba, saboda akwai wasu dokoki da alamu-nunawa, ba tare da la'akari da abin da zai iya cutar da lafiyar ba.

Me ya sa muke bukatar mu bushe jiki?

A sakamakon ciwon horo a jiki, an fara tafiyar matakai na rayuwa, wanda ba ya ƙyale mutum ya sami karfin muscle a lokaci ɗaya kuma ya rasa nauyi. Ana amfani da bushewa lokacin da yarinyar ta fahimci cewa tsokoki suna ci gaba sosai, amma babu wani taimako da ake so. Mutane da yawa, suna magana a kan batun - dalilin da ya sa kake buƙatar kwantar da jikin ga mace, yi imani cewa wannan jagora yana taimakawa wajen kawar da ruwa mai yawa daga jiki, amma a gaskiya ma, akwai mummunan zafin jiki.

Rage jikin - yaushe?

Tun lokacin da ake yin nauyi ta hanyar yin amfani da abinci na carbohydrate yana da haɗari, dole ne a yi amfani da wannan fasaha na dogon lokaci. Cikakken jikin jiki ga yarinya ya kamata ya wuce makonni biyar, wannan shine lokaci mafi kyau. Sakonni na farko shine shigarwa, wanda ya ba da damar yin amfani da jiki, da na karshe - zuwa karshen mako, don haka lokacin da ka koma cikin al'ada na al'ada, kada ka fuskanci danniya kuma kada ka sake cika. Mafi wuya shine makon na uku, lokacin da nauyin ya iyakar.

Yaya za a yi bushewa ga jiki ga 'yan mata?

Don samun sakamako, yana da muhimmanci a bi wasu dokoki. Ayyukan aiki suna da mahimman bayanai guda biyu: sauyawa menu da wasanni. Game da na farko, to, a cikin lokacin da aka ƙayyade dole ne ku bi abincin mai gina jiki. An bada shawara a daina rage carbohydrates a hankali, wanda ba zai zama damuwa ga jiki ba. Tsarin jiki mai kyau ga 'yan mata dole ne la'akari da wasu mahimman ka'idoji.

1. Zai fi dacewa don ci gaba da yin amfani da tsarin horo na horo, wanda ba zai ƙyale tsokoki ba su rage. Don ƙona kitsen, dole ne a kara nauyin mairobic . Kyakkyawan bayani shine aikin motsa jiki uku a cikin mako daya don rabin sa'a, sannan kuma an ƙara lokaci zuwa awa daya.
2. Ba za ku iya cire jiki daga menu don jikin ga 'yan mata ba, yana da muhimmanci a tabbatar da samar da bitamin da ma'adanai. Ba tare da su ba, matsalolin lafiyar lafiya za su fito.
3. Drying jikin ga 'yan mata, wanda ma'aunin su ne gina jiki, ya ba da izinin amfani da yawancin carbohydrates. Dole ne a ci su kafin cin abincin rana, don haka jiki yana da ƙarfin yin aiki mai sauri.
4. Idan ana so, zaka iya amfani da kayan abinci mai gina jiki.

Gishiri a lokacin da ake bushe jikin ga 'yan mata

Don cimma sakamako ta hanyar amfani da wata fasaha, dole ne a la'akari da ka'idodin dokoki. Ana bada shawarar biyan cin abinci mai rassa, cin abinci har sau shida a rana. Dole a sha ruwa mai yawa, don haka farashin yau da kullum shine lita 2.5. An haramta cin sa'a biyu kafin da sa'a daya bayan horo don ba da damar jiki ya ba da kayan da aka adana. Wata doka ita ce abincin karin kumallo muhimmi ne kuma mafi yawan abinci mai gina jiki. Samfura don bushewa jiki kada ta kasance calori mai yawa. Dole ne ku ci har zuwa sa'o'i biyu na yini don ku ci 60-70% na abinci kullum.

Yanke jikin ga 'yan mata - menu na mako

Shirin na tsawon makonni biyar kuma kowanne daga cikinsu ya bambanta da wasu ka'idojin gina ginin. Sati na farko shine gabatarwar kuma ana bari har yanzu a carbohydrates. Ya kamata a ƙidaya lambar su kamar haka: 1 kg na nauyin yarinyar ya kamata ya lissafa 2 g na carbohydrates. Yawan sunadarai ne 30%, kuma mai mai shine 20%. Dole ne ku bar abincin mai cutarwa wanda ke dauke da sauƙin carbohydrates. Don yin abincin rage abinci ga 'yan mata ya ba da sakamakon, a mako na biyu ya rage yawan adadin carbohydrates sau biyu, amma sunadaran sun zama 80% na menu na yau da kullum. Ana bada shawara don cinye nau'in bran na 10 kowace rana.

Kashe na gaba, za'a sake rage yawan carbohydrates a rabi, amma don kauce wa rashin jin daɗi, kana buƙatar kunshe cikin menu 0.5 st. ruwan 'ya'yan itace mai dadi. Yana da muhimmanci a rage yawan adadin abincin da 1/3 ke cinye. Za'a iya maimaita wannan makon na mako huɗu a cikin kwanaki bakwai na baya. A cikin makon biyar, yin wanke jiki ga 'yan mata, wanda menu ya kasance daidai da na farko, zai yiwu ya karfafa sakamakon kuma shirya don dawowa menu na al'ada.

Rubuce-girke don tsabtace jiki ga 'yan mata

Daga cikin samfurori da aka bari don bushewa, zaka iya shirya da yawa da yawa da za su yi dadi sosai. Don dafa abinci, amfani da dafa, yin burodi, dafa abinci da kuma motsawa. Recipes daga turkey suna da kyau a lokacin da ake bushewa jiki, tun da nama mai naman ya ƙunshi ƙananan ƙwayoyin cuta, don haka yana da abincin abinci, kuma shine maɗin furotin mai kyau. Wani samfuri na asali da sauƙi-da-shirya shi ne matakan turkey.

Sinadaran:

• fillet - 250 g;
• low-mai taushi curd - 3 tbsp. spoons;
• albasa - 1 yanki;
• faski - 1 tbsp. cokali;
• tafarnuwa - 0.5 hakori;
• lemun tsami - 1 yanki;
• gishiri da barkono.

Shiri:

1. Don yin wannan, yanke da fillets a cikin tube bakin ciki.
2. Cakuda cakuda da albasarta da albasa, tafarnuwa, ruwan 'ya'yan lemun tsami da sauran sinadaran.
3. Kaddamar da yalwar cikawa a cikin wani nau'i, canzawa tare da nama.
4. Gasa ya zama a zafin jiki na 180 digiri. Lokacin cin abinci - 20 min.

Salatin don bushewa jikin

Sinadaran:

• kabeji - 250 g;
• seleri - 100 g;
• cuku tare da karamin mai abun ciki - 40 g;
• man zaitun - 1 teaspoon;
• fillets - 200 g;
• kwai - 1 yanki;
• ganye da gishiri.

Shiri:

1. Fil da kwai dafa, sa'an nan kuma, yanke su cikin kananan guda.
2. Grate da cuku a kan maƙala ko yanke zuwa kananan guda.
3. Kayan lambu tsoma bambaro, kara gishiri da ganye, kuma tsaya tare da hannunka don cire ruwan 'ya'yan itace. Mix dukkan sassa kuma zaka iya hidima.

Wasan wasanni a lokacin da ake bushewa jikin

Yi amfani da wannan fasaha domin ya rasa nauyi, baza ku iya ba. Yana da tasiri kawai idan burin shine zana tsokoki. Don fahimtar abin da ake nufi ya bushe jikin a wasanni, kana bukatar kulawa da abincin kayan wasanni, wanda zai kasance mai kyau mataimaki ga mutanen da suke so su samu sakamakon sauri. Akwai kwayoyi daban-daban da ke ba ka izini don ƙone mai da gaske, ba da wadatarwa ga tsokoki kuma zazzage da makamashi. Zabi nau'in abincin kayan wasanni ya kamata ya zama daban-daban.

1. Fat Burners . Shirye-shiryen taimakawa wajen hanzarta aiwatar da kitsen mai. Don sakamakon haka, yana da muhimmanci a ci gaba da taka rawa a wasanni.
2. L-carnitine . Wannan kayan aiki bai ƙona mai ba, amma ya aika da shi zuwa shafin yanar gizon.
3. Protein . Don yarinyar tsohuwar ƙwayar tsofaffin yara ba a lalace ba, ana buƙatar wannan ƙarin, abin da ke cike da tsokoki kuma ya rage jin yunwa.
4. Amino acid . Muhimmanci don rike tsokoki, kuma su rage rage ci.
5. Vitamin da ma'adanai . A lokacin cin abinci mai tsanani, jiki ba shi da abubuwa masu amfani, wanda ke da tasiri game da lafiyar jiki.

Damage ga jiki ga mata

Akwai lokuta yayin da cin abinci na carbohydrate yana da illa, saboda haka yana da muhimmanci a dauki lissafin takaddama. Kada kayi amfani da bushewa don cututtuka na pancreas, zuciya, hanta da kodan. Lalacin lalata jiki yana rinjayar damuwa mai tsanani da jiki ke fuskanta, mutane da yawa suna jin dadi. Kada ku yi amfani da abincin ganyayyaki ga mata a matsayi da nono. A lokacin bushewa, matsaloli masu zuwa zasu iya faruwa:

1. Saboda rage yawan mai a cikin menu, akwai matsaloli tare da kusoshi, fata da gashi.
2. Yarinyar ba ta da haila ga wasu watanni.
3. Rashin lafiya a cikin aikin haihuwa, tsarin hormonal da endocrine.
4. Ƙara tausayi da rashin jin daɗi.