"Rage jikin" - mece ce?
Kuma yanzu game da abin da dole ka yi. Mutane da yawa sun ji maganganun "bushewa jikin," amma ba kowa da kowa ya fahimci ma'anarsa ba. Wannan lokaci ya fito ne daga wasanni, ko kuma wajen, daga jiki. Wannan lamari ne na kwararru ga 'yan wasa, kuma yana nufin - kawar da kullun mai karkashin jiki don samun jinƙan jiki saboda zane da tsokoki. A wasanni, wannan tsari ya zama wajibi ga bodybuilders kafin gasar, kuma suna amfani da kayan aiki musamman don cimma sakamakon da ake so.
Ga 'yan mata, shafe jiki shine damar da za a rasa nauyi daidai, wanda ke nufin ba samun launin saggy da mai yawa ba. Don ya kamata ya bushe shi wajibi ne don biyan dokoki guda biyu:
- Kada ka karya abincin, game da abin da za mu rubuta a ƙasa;
- Yi wasanni akalla sau 2 a cikin mako, hada hada-hadar zuciya da nauyin wuta.
Ya kamata horon ya ƙunshi wani nau'i na mairobic da ikon daya, wanda aka mayar da hankali ne. Me yasa ba kawai muke iyakance ga iko ba? Hannun ɓangaren kayan aiki yana ba da iyakar matsayi a kan tsokoki, yana taimakawa wajen sa su yi asali, amma yana ƙone kalori, da kuma yadda ya dace - nau'in mairobic. A cikin hadaddun, sun hada juna.
An tsara hanya ta bushewa don makonni 6-8, a wannan lokacin, idan dukkanin dokoki sun cika, zaku cire 3-10 kilogiram na kitsen mai, yayin da tsokoki ya ƙarfafa kuma ya haifar da rashin kuskure, sigogi a jiki. Ku yi imani da ni, sakamakon, wanda za ku gani bayan 'yan makonni bayan kammala wannan hanya, zai ba ku dama don ci gaba da farawa.
Abinci ga 'yan mata a lokacin bushewa
Ka tuna, kashi 70 cikin dari na nasara ya dogara ne akan menu naka: yawan abincin da ya dace a bushewa yana taka muhimmiyar rawa.
Babban tsarin cin abinci don bushewa shi ne ƙin yarda da abinci na carbohydrate a cikin ni'imar gina jiki. Me yasa carbohydrates dauke "makiya" na menu? Haka ne, saboda jiki yana sanya shi "a ajiye" a cikin irin kitsen a cikin "lokutan jin yunwa".
Saboda haka, tushen abincinku ya zama abinci mai gina jiki tare da yawan kitsen mai, wanda ya kamata ya kasance, amma a cikin ƙananan, game da 10-20% na duk menu. Babban samfurori na abincinku na bushewa:
- ƙirjin kajin;
- low-mai gida cuku;
- fararen kifi na kifi;
- furotin na ƙwai kaji;
- nama.
Fats bukatar cinyewa daga kayan lambu mai. Zai iya zama man zaitun, linse da man sunflower, yawanta kowace rana - har zuwa biyu tablespoons. Ana buƙatar ƙwayoyi don kada su dame matakai na rayuwa a cikin jiki, wato, saboda kusoshi bazai zama kullun ba, kuma gashinka yana da ban sha'awa.
Yankin carbohydrates a cikin menu ya zama 20-30%, ba ƙari ba, kuma ya kamata su kasance kawai hadaddun. Kamar yadda ka sani, ana iya raba carbohydrates zuwa kungiyoyi biyu: sauki da hadaddun. A zuciya mai sauki, glucose da fructose. Wadannan sun hada da kayan cin abinci, cakulan, alewa da ruwan sha. Amfanin daga gare su babu, daya cutar. Carbohydrates na ƙunshe sun hada da sitaci da cellulose. An samo su a cikin kayan lambu, hatsi da legumes. Don haka su yi daidai da kashi 20% a cikin menu. Duk abincin da ake dauke da hydrocarbon ya kamata a ci shi da safe, ba bayan fiye da sa'o'i 14 ba!
Daga cikin haɗarin carbohydrates, yana da fifiko don hada abubuwan da ke biye a cikin abinci:
- kabeji;
- Ganye;
- buckwheat groats;
- ganyayyaki;
- oatmeal porridge;
- cucumbers.
Yarin mata da mata suna cin abinci don sun bushe jikin su ya kamata a hankali, ba samar da danniya ga jiki ba. A cikin makon farko, sake watsar da dukkanin carbohydrates mai sauƙi, kuma daga kashi na biyu zuwa 10 (10-20%) da kuma hadaddun.
Wani "abokin gaba" na bushewa shine gishiri. Amfani da gishiri ya kamata a rage girmanta, kuma akalla an cire shi gaba ɗaya, kamar yadda jinkirin ruwa a cikin jiki kuma don haka ya hana tsarin al'ada na al'ada da kuma ƙonawa mai cin gashin kansa.
Wannan shi ne yadda tsarin zartarwa ya kamata ya nemi rana lokacin bushewa:
- Nan da nan bayan tashi - gilashin ruwa mai dumi, don fara aikin gastrointestinal fili;
- a cikin rabin sa'a na farko da karin kumallo - 50 gr. oatmeal porridge da daya kiwi;
- abincin rana - kwai masu fata 4-5, kayan lambu (kabeji, cucumbers, ganye, tumatir don zaɓar daga);
- abincin rana - buckwheat porridge 30 gr., 100 cm grill chicken, salade da man kayan lambu;
- abincin abincin rana - kifaye kifi ko squid 100 gr., kifi broth 200 ml.
- abincin dare - gida cuku 100 gr.
Wannan abincin ya ƙunshi kusan 1200-1300 kcal. Ƙarin kariyar yiwuwa ne kawai tare da abinci mai gina jiki. Kowace a cikin menu ya kamata ya zama kifi ko ƙwayar kaza, cuku da cakuda da kuma squirrels na qwai kaza.
Delicious da kuma girke-girke lafiya don shafe jiki
Daga waɗannan samfurori, zaka iya shirya jita-jita mai dadi, ba'a iyakance ga ƙuƙwan nama nama ko kifi ba. Ga wadansu girke-girke don kwalliya maras kyau.
Miya daga kifi
Tumatir uku ko hudu da albasa guda da suka yi tare da blender zuwa jihar puree. Bincika sakamakon kayan lambu na kayan lambu a cikin saucepan tare da teaspoon daya na kayan lambu, zuba a cikin lita na ruwa. A sakamakon ruwan 'ya'yan itace, ƙara yankakken kifi, da kuma minti biyar har sai an shirya, a zuba a cikin lita 0.5. mai-mai madara. Ƙara ganye da kayan yaji don dandana. An wanke miya mai taushi mai ban sha'awa.
Salatin farin ciki
Wannan salad ne cikakke don abincin rana. Wanke ƙirjin kaza a yanka a cikin tube, ƙara broccoli, bishiyar asparagus, koren Peas, kokwamba, ganye da kayan yaji don dandana. Season tare da man zaitun da apple cider vinegar.
Shawara! Don sanin ainihin abin da za ku ci gobe kuma kada ku karya tsarin mulki, ya fi kyau don yin tsarin menu na mako guda kuma ku tsaya a ciki. Kuma tabbatar da cewa kana da kayayyakin da ake bukata a firiji.
Kuma wasu 'yan dokokin cin abinci don bushewa jiki:
- da ciyar da adadin kuzari ya kamata ya wuce haɗarsu cikin jiki;
- Yawancin amfani da ruwa mai tsabta (kimanin 1.5-2 lita kowace rana);
- Yi amfani da ƙananan rassa a kananan rabo akalla sau 6 a rana;
- Sha shayi shayi, akalla kofuna waɗanda 2-3 a rana, ta halitta, ba tare da sukari ba;
- bin bin hanyar wutar.
Contraindications
Idan ka shawarta zaka nemi hanya ta bushewa, ka tabbata cewa ba ka da maganin maganin likita a gare shi. Mata wanda ya kamata ya bar wannan hanya:
- ciki da kuma lactating;
- tare da ciwon sukari mellitus;
- tare da ƙwayar kofi ko rashin lafiya;
- matsaloli tare da sashin gastrointestinal.
Fara kuma za ku yi nasara! Kyakkyawan sa'a gare ku da kyawawan jiki!