Gishiri a lokacin da ake bushewa jikin

Mutanen da suka ɗauki adadi sun fahimci cewa bai isa ba don wasanni kadai ko kawai don cin abinci don kammala kammala - suna bukatar a hada su. Kuma don samun kyakkyawar kayan aikin tsoka da za a iya gani ga wasu, kuma ba a ɓoye a ƙarƙashin wani abu mai ƙanshi na mai, kana buƙatar juya zuwa abincin gina jiki don bushewa - wannan mataki ne wanda zai ba ka damar samun sakamakon da aka so. Hakika, nauyin wutar lantarki a cikin wannan yana taka muhimmiyar rawa - domin ba tare da shi ba kawai ba za ka sami tsokoki waɗanda suke daraja ba.

Shirya shirin

Abin takaici, yana da matukar wuya a bayyana abincin da ya dace don bushewa, wanda zai dace da kowa. A cin abinci ya zama iyakar furotin da ƙananan - maiɗa da carbohydrates, amma ana iya ƙididdiga ƙididdiga daidai ne kawai akan ƙayyadaddun sigogi: tsawo, nauyi, ƙarfin aikin jiki da nau'in jiki. Dukkan wannan za a miƙa ku a kowane kyakkyawan kulob din dacewa.

Kuna iya lissafin cin abinci da kanka: don 1 kg na nauyi a kowace rana kana buƙatar amfani da 2-2.5 g na gina jiki, kimanin 1-1.5 g na carbohydrates da 0.5-1 g na mai (wannan shine matsakaicin iyakar shawarar da aka ba mata).

Ba za ku iya bushewa ba idan ba ku ci gaba da yin abincin abinci ba kuma ku shirya gaba kafin abin da kuke buƙata ku ci. A cikin wannan zaku iya samun taimakon ku ta Intanit, inda za ku iya samun kyautar abinci kyauta kyauta kuma ta haka za ku iya lissafta rabo daga samfurori.

Gishiri a lokacin da ake bushewa jikin

Idan ka yanke shawarar yin haka, ka kasance a shirye ka bi wannan hanya har zuwa karshen, saboda cin abinci a lokacin bushewa ba ma da kama da abin da mutum ya saba da cin abinci, kuma yana daukan watanni da yawa don tsayawa da ita. Bugu da ƙari, yana canza samfurori, dole ne ku lura da kowane ɗan ƙaramin da kuka aika zuwa bakunan ku - ba za a iya samun wani ɓarna a wannan abincin ba. Sai kawai a cikin wannan yanayin, jiki ya fara aiki mai tsanani don saki makamashi daga ajiyar mai, dalilin da ya sa kake samun sirri, miki mai ma'ana.

Ka'idodin da suka fi dacewa da abinci a lokacin bushewa kamar haka:

1. Rashin cikakken mai (kusan cikakke, wanda yake da mahimmanci ga rage cin abinci). Don yin tilasta jiki ya ƙone ƙwayoyin da aka ajiye a jikinsa, dole ne a ware abincin su daga abinci. A saboda wannan dalili, samfurori irin su mai, mai nama (naman alade, rago), cream, ice cream, man shanu, kirim mai tsami, duk tsirrai da semisolid cheeses, da kuma kayan zaki (sai dai jelly da wadanda waxanda suke da ƙananan abun ciki) an cire su gaba ɗaya. Fats a cikin abinci na iya zama kayan lambu (man fetur, man fetur) sannan kuma iyakance.
2. Rashin ƙananan carbohydrates. Wannan shi ne mafi wuya a rage cin abinci don bushewa tsoka, saboda wannan shine abin da muke ci akai-akai: yawancin 'ya'yan itatuwa, dankali, duk abincin burodi, kayan shafa, kayan abincin, kayan ado, da kowane irin legumes. Sai kawai shinkafa, macaroni daga matsayi mai kyau, oat da buckwheat groats an warware, kamar yadda a cikin wadannan kayayyakin ƙwayoyin carbohydrates. Abincin gishiri a kan bushewa ba zai yi aiki ba idan ka yi watsi da wannan abu.
3. Babban kari ga sunadarai shi ne kayan lambu. Don kula da jiki, wadda za ta sha wahala a kan abincin mai gina jiki mai kyau, yana da muhimmanci a hada da kayan lambu da yawa da zai ba da makamashi da kuma taimakawa wajen ji yunwa. Zaka iya cin su sabo, Boiled, steamed ko gasa.
4. Gwamnatin abinci mai gina jiki a lokacin bushewa tana cewa: karin lokaci a kan agogo - sauƙin abincin. Dole ne a karbi adadin kuzari a cikin karin kumallo da abincin rana, kuma abincin abincin da abincin dare ya kamata ya zama haske, wanda ya ƙunshi kawai abinci mai gina jiki da kayan lambu. Akwai bukatar ba kasa da sau 4-5 a rana ba, kuma ya fi kyau - don haka za ku watsar da metabolism. Abincin na ƙarshe shine game da sa'a daya ko biyu kafin lokacin kwanta barci.

Idan kun kasance dan wasan wasan kwaikwayo na sana'a, mai ba da horo zai iya bayar da shawarar ku karin kayan abinci na wasanni - alal misali, ƙanshin mai ƙonawa ko abubuwan gina jiki, wanda zai ba ku damar samun abincin ba dukkanin sunadaran ba, amma game da 50-75%.