Dukanmu mun sani cewa yunwa na yunwa rage jinkirin mota da kuma, don sanya shi da kyau, taimakawa wajen tara jari. Amma wannan ba ya hana mu amfani da su - muna ci 1-2 sau a rana, kuma abincin caloric na rage cin abinci ne kawai m - 600-800 kcal. Yanzu muna so mu gaya maka kimanin 100% na akasin wannan hanya - game da menu na yawancin abincin jiki don nauyin hasara.
Jigon hanyar ta sauƙi, kamar babu wani abu - akwai sau da yawa da ƙananan rabo. Sau da yawa na nufin sau 5-6 a rana!
Ka'idojin ƙananan abinci mai yawan ƙyama ga asarar nauyi
Ko da ma ba ka san dokoki na abinci mai mahimmanci ga asarar nauyi ba, za a iya yin la'akari da sifofi masu sauki:
- Kana buƙatar cin sau 5-6 a rana, wato, kowane 2-3 hours;
- a ranar da ake buƙatar ku ci kashi 3 na zafi, 2 k'araye da 1 bauta mai dadi;
- Abinci yana farawa a cikin sa'a daya bayan farkawa - don karin kumallo dole ne ku ci wani abu mai zafi don sauke matakan da zazzagewa daga safiya, kafin karin kumallo - sha gilashin ruwa;
- Daidaitaccen abinci mai mahimmanci ga nauyin hasara yana nufin kuma rarraba nau'o'in abubuwa a ko'ina cikin yini - don haka, dole ne a ci gyaman carbohydrates da safe, fat - ga abincin rana, da kuma sunadarai - da yamma;
- nauyin girman girman wani ɓangare na ikon ƙwararren wuta shi ne dabino marar dabino, ko ƙarar gilashi;
- Kafin ka kwanta ka bukaci ka sha gilashin kefir.
Wannan, a gaskiya, da duka - hakika a cikin gaskiya kuma ba tare da mu mun san waɗannan dokoki ba, amma, alamar, sanin da tsayar ba iri ɗaya bane.
Abincin haɓaka na asarar nauyi
Hakika, yana da kyau don canzawa zuwa irin wannan abinci gaba daya kuma gaba ɗaya ba tare da jinkirin rage ba. Duk da haka, idan kayi shirin rage nauyi sosai, akwai cin abinci na musamman na abinci mai yawan ƙanshi.
A gaskiya, wannan ba wani cin abinci na musamman ba tare da abincin haramtacce - yana da tsarin da bai dace ba.
Tsarin farko shi ne cewa adadin calori ya kasance a cikin kewayon 1200-1600 kcal, dangane da irin aikin. Bugu da ƙari, babu ƙananan kuma babu - saboda duka biyu suna da cutarwa ga metabolism. Idan a halin yanzu nauyin caloric ya bambanta da wannan - canza shi a hankali, tare da ƙarin ƙarfin jiki, ba shakka.
Dokar na biyu ita ce asiri na asarar nauyi. Kana buƙatar saya
Your menu na ɓangaren ya kamata duba wani abu kamar haka:
- karin kumallo - naman alade, cakuda baki da cuku, 1 'ya'yan itace, shayi / kofi;
- karin kumallo na biyu - yoghurt, gishiri daga gurasa na hatsi;
- abincin abincin dare - miya da kayan salatin kayan lambu;
- shayi na shayi - kwalliyar gida, hatsi da shayi;
- abincin dare - kifi (ko mai nama maras nama), kayan ado na kayan lambu;
- don awa 1 kafin mafarki - gilashin yogurt.