Matsalar ciwon namiji yana faruwa sau da yawa fiye da cikakkiyar mata. Guys suna horo tukuru, suna cin rabin firiji a wani wuri, amma basu samu mafi kyau. Menene kama? Yaya da sauri don samun nauyi ga mutum kuma ba fattening? Mun gabatar da cikakken jagora na ayyukan da aka yi don karɓar nauyin jiki daga karcewa.
Me ya sa karfin ba ya girma? Dalilin bakin ciki na mutum
Kafin magance matsalar, sami tushensa. Kamar yadda masu koyarwa a wuraren cibiyoyin ke nuna, kuskure mafi kuskure wanda ya hana daukar nauyin ƙwayar tsoka mai kyau shine rashin cin abinci mara kyau. Ƙarin bayani game da abinci don ingantawa, za ku sami bayanin da ke ƙasa. Ƙarin kuskure na gaba - babu wani aiki na yau da kullum, rashin barci. Kuma mafi mahimmanci, cewa fita daga hannun, cututtuka daban-daban. 2 daga cikin mutane 10 kuma ba su san cewa suna da matsala tare da gurasar endocrin, hanta ko aiki mai ciki, wanda ke rarraba abinci mai cinyewa. Idan kun kasance da bakin ciki da mahimmanci "don biyu" kada ku matsa nauyi daga wuri - tuntuɓi mai ilimin hanyoyin kwantar da hankali kuma ku ɗauki gwaje-gwaje. Wata kila ka fadi a cikin wannan nau'i na mutane? Daga cikin dalilai na rashin ƙarfi, wanda ya kamata ya kasa kasa lura da tsinkayen kwayoyin halitta da kuma irin jiki - ectomorph. Good news: an warware matsaloli! Kuma yanzu zamu zauna a kan kowane batu ...
Yaya da sauri don samun nauyi na jiki: duk abin da ya shafi abinci don gina jiki
Yaya za a shirya abinci da sauri dawo da mutum? Mataki na farko: Tsarin lafiya da lafiya. Ta cin abinci kowace rana wani kwanon rufi na dankali da nama, nauyin koda yake ba zai yaduwa ba, ko mai zai bayyana maimakon muscle da ake bukata. Yana da muhimmanci a fahimci cewa karuwa a jikin jiki na jiki ya zo ne kawai daga wani ma'auni mai kyau na sunadarai, fats da carbohydrates. A lokaci guda kuma, ana ba da shawara ga masu cin abinci da masu horar da su su zauna a tebur a lokaci ɗaya a kowace rana don tsara tsarin da ake ciki a jiki. Kira yawan adadin abubuwan gina jiki ta kanka da sauki. Akwai matakai don ƙidaya yawan adadin kuzari na yau da kullum akan abincin da ake ci, ƙayyade BJU da wasu siffofi na sunadaran sunadarai zuwa gabobi da carbohydrates, saboda jiki ya karu.
Ƙidaya calories
Mafi kuskure mafi yawa a cikin ƙididdigar calorie an ba da tsari na Harris-Benedict, inda kake buƙatar canza nauyin, tsawo da kuma shekaru, da kuma ƙara dukkan matakan lissafi.
66 + (13.7 x nauyi) + (5 x tsawo) - (6.8 x shekara) = yawan adadin kuzari don kula da lafiya mai kyau da aikin al'ada na jiki.
Nauyin da muke canzawa a kilo, da kuma girma - in simita. Shekaru yana nuna halin yanzu, cikakkun shekaru.
Yi la'akari da cewa kun kasance fam miliyan 185 da nauyin kg 65 a lokacin shekaru 22. Mun sami: 66+ (13.7 * 65) + (5 * 185) - (6.8 * 22) = 66 + 890.5 + 925-149.6 = 1731.9 kcal / day
Yanzu, lambar da aka samu - 1731.9 ya karu da rabon aikinka na yau da kullum:
- M, da rana don tashi kuna wasa da wasannin kwamfuta - 1,2
- Wasu lokuta a cikin kwanaki 7 ka yi matukar kusanci ga manema labaru - 1.3
- Kakan kashe kwanaki 3-5 a mako - 1.5
- Sugar ba tare da dadi ba a cikin dakin motsa jiki tare da ma'auni ko gudu don nisa nisa 24/7 - 1.7-1.9
Ka yi la'akari da halin mu na yau da kullum a cikin ƙuƙumma, squeezes da farashin dan jarida - mun dauki nau'i na 1.3 kuma ninka ta calori.
1731,9 * 1,3 = 2251,47 kcal - cin abinci da yawa a kowace rana, ba za ku rasa nauyi ba, za ku yi girma. Amma burinmu ya bambanta.
Don samun nauyi ga maniyyi mai zurfi, kana buƙatar ƙara yawan adadin kuzari cinyewa a kowace rana ta hanyar 1.5-2, amma bisa ga canons na abinci mai kyau. Wato, yanzu yawan yawan abinci da ake ci kowace rana shine: 65-70% gina jiki, 10-15% mai, 20-25% carbohydrates. Idan mutum yana da matukar bakin ciki, kuma ana tsayar da haƙarƙarin ta T-shirt, to sai mu kara yawan carbohydrates da 60-65%, ƙwayoyin ba su canzawa, sunadaran sune 25-30%.
Lokacin da aka fara samun nauyin nauyin nauyin nauyi, rage nau'in caloric abu biyu na rage cin abinci domin yawancin adadin kuzari, yin la'akari da aikin jiki ya wuce daidaituwa ta 20-30%. A gaskiya, yana da kimanin 800-1200 kcal daga sama, fiye da ya kamata. Jagoran shine game da shirin gina abinci da rashin daidaituwa na BJU a nan .
Abin da za ku ci don samun nauyi
100% da amfani da kayayyakin gina jiki na asalin halitta:
- Kwayoyi da kirki (ba salted, ba tare da kayan yaji ba)
- Pine kwayoyi
- Taliya "Nutella"
- Dankali a cikin nau'i mai dankali, "a cikin kayan ado" (gurasa ba ta da amfani saboda yawan kitsen mai, ba za ka iya ci gaba cikin al'ada na yau da kullum na BJU ba, suna zaune a kan abinci mai dafa)
- Cereals da taliya
- Naman alade da naman sa, da tausayi tare da mai
- Fat madara: kirim mai tsami 25-30%, kefir da ryazhenka 4-5%, yoghurts, man shanu, m gida cuku
- Avocado
- Olive mai
- Bitter bakin ciki cakulan
- Milk gida
Da kuma 'yan karin halayen rayuwa, suna taimakawa wajen dawo da mutumin:
- Kada ku sha abincin da kada ku sha kafin abinci don rabin sa'a - bari ciki ya sami karin abinci
- Sauya ruwa da madara. Lokacin da kake son sha, gwada madara maimakon ruwa
- Kada ku haɗu fiye da samfurori guda uku a cikin wani farantin: porridge tare da nama da tumatir - kyau, dankali da kaza, namomin kaza, cuku da salad "Olivier" - cutarwa.
- Sha kofi tare da madara ko cream
Akwai dole kafin horo!
Haka ne, a, mutane da yawa sun manta da wannan batu kuma ba su samu mafi alhẽri ba, sannan kuma suka kalli Intanet, abin da ba daidai ba ne: Ta yaya za a sake dawo da mutum? Yana da wajibi, ba tare da uzuri ba, ya ci wani ɓangare na porridge tare da nama ga sa'a daya ko biyu kafin azuzu a gym. Yana da man fetur don ƙarfin tsoka da ƙarfi. Ka yi tunanin cewa ciki ita ce tank din gas. Yaya za ku je kan lita 5 na man fetur?
Halin barci da kuma aikin yau da kullum kan karuwa a jikin jiki na jiki
Akwai dangantaka tsakanin barci da nauyi? Duk da haka abin da! Masana kimiyya sun dade suna gano cewa mutane suna farfado da barci. Saboda haka, 'yan wasa masu sana'a suna da ladabi da kuma barci a kalla 8 hours tare da kira a 22:00. Wannan lokaci ne daga 21-23: 00 zuwa 7-9: 00 mafi amfani don sake dawo da jiki, kyakkyawan aiki da cikakken dawowa bayan horo. Yin aikin yau da kullum yana da muhimmanci don rarraba lokaci don cin abinci, wasa da wasanni da kuma wasanni. Da yake ƙoƙarin samun mafi alhẽri, kada ka karya abincin da ka rage da karin kumallo / abincin rana / abincin dare, in ba haka ba ƙoƙarin zai ɓace.
Yaya za a sami nauyi idan kun kasance ectomorph?
Wani nau'in nau'in nau'in nau'i na mutum shine ectomorph. Wadannan sun hada da Bruce Lee, a kan jikin da kake iya lacca a jikin mutum "Muna nazarin tsokoki." Ectomorphs ba su da kudan zuma, ƙananan da ƙananan ƙasusuwa, babu tsokoki - fahimtar hankalin kuraje. Amma wannan ba hukuncin ba ne. Don ectomorphs, abinci mai gina jiki bai isa ba. Don tabbatar da nauyi, kana buƙatar ɗaukar geyners, cocktails wasanni masu girma-calorie, yisti mai buɗin, brutalin. Ku je shawara tare da masu sana'a kuma ku tambayi su su samo tsarin abinci mai gina jiki tare da karin kayan abinci.
Horarwa don mutanen da suka fi dacewa
Shan iron shine kira naka. Ectomorphs suna nuna rashin amincewar su a cikin motsin zuciya, tun lokacin da suke ƙona mai. Hanyar madauwari ta hanyar simulators - jiki na jiki ya shirya. Dokar ga na bakin ciki: sami 1 kilogiram na nauyin nauyi - ƙãra yawan maimaitawa ta hanyar 10 ko nauyi ta 2 kg. Kullun ba zai iya aiki tare da nauyin guda ɗaya ba fiye da mako guda, in ba haka ba za'a sami taimako, amma ba tare da ci gaban tsoka ba. Shirin horarwa don samun karfin kuɗi ya haɗa da ƙananan gwaje-gwajen da dumbbells, masu tasowa, dindindin watsa labaru, squats da nauyi. Dubi hoto: zai iya!
Tattar da nauyi ga mutum mai mahimmanci aiki ne mai mahimmanci da sake karatun jikin kansa. Idan ba a shirye ka sake gina tunaninka da halaye ba, sai ka kasance da bakin ciki kuma ka ci gaba da koka game da mummunan kwayoyin halittu. Kuma a wannan lokacin, kyawawan mutane da raunana taimako sun tattara daruruwan compliments daga 'yan mata ... Wannan zabi ne naku!