Gina Jiki don riba

A cikin kayan wasanni na abinci don wadataccen abu, kusan mahimmancin rawar da ake takawa ta lokacin da kake ci. Gina abincinku don ku ci kowane awowi uku: don daidaita tsarin, kuna bukatar samar da jini tare da samar da amino acid akai-akai.

Abinci mai kyau don samun karfin

Kayan abincin da ya dace don ƙwarewar riba gaba ɗaya ya watsar da waɗannan samfurori:

1. Soy, madara da madara, abinci mai sauri, kayan kiwo masu kiwo, mai nama.
2. Honey, Sweets, crackers, baguettes, breadsticks, 'ya'yan itace' ya'yan itace juices, abin sha tare da sukari, abinci tare da ƙara sukari, burodi na yau da kullum.
3. Gurasa ko abinci mai soyayyen, man shanu mai soyayyen, man fetur (ba tare da zaitun, sesame, linseed), margarine ba.

Caloric abun ciki na yau da kullum tsara

Yi lissafin abun ciki na caloric wanda zai iya kasancewa ta hanyar saurin ma'aunin ƙaddara (Basal Metabolic Rate). Mahimmiyar, ko basal, metabolism tana ƙayyade abin da ake bukata na makamashi don jiki na wannan mutum domin ya kula da muhimman ayyukan su na hutawa.

A nan ne tsari don lissafta shi:

1. Ga maza: 66 + 13.7 x nauyi (kg) + 5 x tsawo (cm) - 6.8 x shekaru.
2. Mata: 655 + 9.6 x nauyi (kg) + 1.8 x tsawo (cm) - 4.7 x shekaru.

Don gano abin da caloric abun ciki ya kamata cin abincin yau da kullum ya kamata, yalwata sakamakon ta hanyar haɗin gwargwado daidai da aikinka na jiki:

• 1,2 - babu kayan wasanni;
• 1,375 - a kowace mako: 3 days na wasannin haske;
• 1,55 - kowace mako: 5 days na matsakaicin matsakaicin wasanni;
• 1,725 ​​- kowace mako: kwanaki 6-7 na horo na horo na wasanni.

Ciyar da shirin don riba

Bayan an ƙidaya, abin da ya kamata ya zama abun cikin calorie yau da kullum akan abincinku, la'akari kamar haka: don samun nauyi, kawai kuna buƙatar ƙara shi da 15%. Wannan yana nufin cewa kowace rana don ƙara yawan ƙididdigar calorie yau da kullum akan abincin ku kawai zai kasance calories 100-200 (domin saitin taro ya tafi lafiya, jikinku bai fara girma).

Domin mako guda ya kamata ku sami nauyi kawai daga 200 zuwa 500 grams. Idan abinci - don saurin sakamakon - ya zama cikakke cikakke, riba mai yawa zai faru ba kawai saboda ci gaban ƙwayar tsoka ba, amma kuma saboda haɗuwa da ƙwayar ƙwayar cuta.

Kada ka manta cewa baya ga kayan abinci masu kyau, wasan kwaikwayo yana taka muhimmiyar rawa ga samun karfin gaske. Kada ka dame jikinka - kaya mai yawa zai janye ka daga burin.