Wannan abinci ne mai sauƙin aiwatarwa wanda zai taimaka muku sami 'yan kilosIdan kun yi shi sosai zai ba ku damar samun kusan kilo 2 a cikin kwanaki 15. Tabbas, don samun damar yin wannan tsarin dole ne ku sami a lafiya halin da ake ciki tilastawa.
Idan kun kuduri aniyar sanya wannan abincin a aikace don samun nauyi, kuma kuna nema Nasihu don samun nauyi ba tare da rasa lafiyar ku ba, dole ne ku sha ruwa da yawa kamar yadda zai yiwu kullum, dandana infusions na ku da sukari ko zuma, guje wa cinye kayan da ba a so da kuma kakar abincinku a yalwaceDole ne ku maimaita cikakken menu kowace rana da kuka bi abincin.
Menu na yau da kullun:
Breakfast: jiko yanka tare da skim madara, 1 gilashin ruwan 'ya'yan itace orange, Boyayyen ƙwai da toast yada tare da jam.
Safiyar rana: smoothie na zabi (misali a ayaba da zuma santsi) da 1 toasted naman alade da cuku.
Abincin rana: nama ko kaza a cikin nau'in sanwici (duba rage cin abinci don samun 3 kilo), dankalin turawa, dankalin turawa da kabewa da gasa da kayan zaki da kuke so.
Tsakar rana: jiko tare da kukis masu zaki.
Abun ciye-ciye: jiko, pudding ko cake da gilashi 1 na ruwan inabi.
Kafin abincin dare: abun ciye-ciye mai gishiri zabi.
Abincin dare: nama, kaji ko kifi tare da ƙwai mai laushi ko omelet na kayan lambu na zabi ko taliya cushe da miya da cuku da kayan zaki na zabi.
Kafin ka kwanta: smoothie na zabi da 1 dafaffen kwai.
Muhimmin bayanin kula: Don haɓaka haɓakar nauyi, ba da fifiko madarar gaba ɗaya ko rabin-skimmed kuma a guji ɓarna iri-iri, kamar yadda aka ba da shawarar a farkon.
Yadda ake rasa kilo 2 a cikin kwanaki 15 cikin lafiya
Don samun nauyi kuna buƙatar a adadin kuzari dorewa. Nufin ƙara kaɗan 300-500 kcal kowace rana game da kashe ku don karuwa a hankali kuma yana ba da fifiko adadin kuzari masu yawa don inganta m taro.
Ƙaruwar farko na iya haɗawa da ƙari glycogen da ruwa; don haka yana da kyau a hada abinci tare da ƙarfin horo Sau 3-5 a kowane mako don jagorantar adadin kuzari zuwa tsoka.
Ku zo 5-6 sau a rana kuma a guji tsallake abinci. Idan kuna fama da ƙarar, amfani smoothies (misali hade da ayaba da madara) kuma ƙara ƙarin kuzari (mai, goro, cuku, zuma) zuwa jita-jita na yau da kullun.
Key abinci don ƙara ingancin adadin kuzari
- Milk: cakuda sunadarai, carbohydrates da mai; da amfani bayan ƙarfi don samun tsoka.
- protein girgiza: m bayan motsa jiki; kauce wa zabin tare da kara sugars da ƙari.
- Rice da sauransu starches (dankali, dankalin turawa, masara, hatsi, quinoa, legumes, kabewa, hatsi da dukan gurasar alkama, taliya): samar da makamashi da glycogen.
- Lean jajayen nama: mai arziki leucine da creatine, goyi bayan taro tsoka.
- Kwayoyi da man goro: sosai caloric da gina jiki; mafi kyau ba tare da sugars ko hydrogenated mai.
- Gurasar alkama gaba daya y sandunan hatsi gabaÉ—aya / hatsi: tushen hadaddun carbohydrates; zabi iri da tsaba da kwaya.
- Salmon da kifaye masu kitse: suna bayarwa Omega-3 da kalori mai lafiya.
- 'ya'yan itãcen marmari: sosai makamashi mai yawa a kananan rabo.
- Avocado y mai (zaitun, avocado, flaxseed): suna ƙara adadin kuzari tare da daskararre mai ƙima.
- Qwai, dukan cuku y dukan yogurt: cikakken furotin da adadin kuzari; kauce wa yogurts mai sukari.
- Dark cakulan ≥70% koko: zaɓi na caloric tare da antioxidants.
- Taliya: gwammace hade ko hada da furotin da man zaitun.
Nasiha mai amfani don rayuwar yau da kullun
- Ƙara sutura: cuku a cikin stews, man zaitun a cikin salati, man shanu na goro akan gurasa.
- Inganta abubuwan sha: idan sun gamsar da ku, Kada ku sha kafin ko lokacin abinci; eh tsakanin abinci.
- Evita matsananci-aiki: soyayyen abinci, abubuwan sha masu laushi, irin kek da miya na masana'antu suna ƙara sugars da trans fats ba tare da abinci mai gina jiki ba.
- Hydration: nuni zuwa ~ 2,5 l / rana na ruwa; abubuwan sha masu laushi masu sukari da ruwan 'ya'yan itace ba a ƙidaya su azaman zaɓi mai lafiya ba.
- Karfi da hutawa: da dacewa yana inganta riba; barci 7-9h zuwa murmurewa.
Kari: Lokacin La'akari da Su
A cikin yanayin kashe kuɗi mai yawa ko ƙarancin ci, ƙwararrun na iya nunawa masu cin nasara (hypercaloric) don ƙara yawan adadin kuzari.
El furotin whey bayan motsa jiki yana inganta farfadowa da tsoka. A polymer dabara (ruwa ko foda) samar da makamashi, sunadarai, lafiyayyen mai, bitamin da ma'adanai a cikin zaɓaɓɓun lokuta.
Tambayoyi akai-akai
Har yaushe za a lura da canje-canje? A cikin 'yan makonni kadan za ku ga ci gaba; daidaitaccen dabara yana ƙarfafa sakamako da yana rage mai.
Za a iya hawansa a cikin kwanaki 3? Ee, amma sama da duka saboda ruwa da glycogen, ba ta ainihin tsoka ba.
Vitamins da ma'adanai masu amfani: hadaddun B (ci abinci da metabolism), bitamin D (aikin tsoka), baƙin ƙarfe y folate (oxygenation), tutiya y magnesio (haɗin furotin).
Me yasa yake da wuya a sami nauyi? Accelerated metabolism, babban aiki, hyperthyroidism, malabsorption, damuwa ko halaye marasa tsari. Tuntubar da haddasawa da maganin bakin ciki idan kun yi zargin dalilai na likita.
Samun kilo 2 a cikin kwanaki 15 yana yiwuwa idan kun haɗa a menu mai maimaitawa da caloricabinci mai gina jiki mai yawa, ƙarfi na yau da kullun da halaye masu wayo. Keɓance ta hanyar ci da aiki, kuma idan kuna shakka, nemi jagorar ƙwararru.
