Mutane da yawa sun gaskata cewa tsaftace jiki ga 'yan mata - yana kama da abinci na yau da kullum saboda asarar nauyi. A gaskiya, wannan ba gaskiya ba ne. Tsarin tunani na bushewa ya shiga cikin amfani daga lexicon na bodybuilders, kuma yana nufin kawar da sashin mai daji na subcutaneous domin ya mayar da hankali ga tsofaffin ƙwayoyi. Saboda haka, bushewa ga 'yan mata wani tsari ne mai tsanani da tsayi, maimakon wani abincin mai sauƙi, makasudin wannan shine kawar da ƙananan kilogram. A wannan yanayin, ana shirya abinci a irin hanyar da fatarin kawai ya shuɗe, jiki kuma ya zama "bushe", ya daɗe da kuma sa shi.
Yanke jikin ga 'yan mata: fasali
Yana da mahimmanci a tuna cewa tsokoki sun yi sauƙi fiye da nauyin m, wanda ke nufin cewa suna bukatar tallafawa karfi, yana ba su duka iko da kaya-cardio-load. Musamman suna daya daga cikin tushen maganin calorie, kuma idan sun ɓace daga jikinka, zaka dawo da sauri, tun da yake nama mai cinye calories kaɗan. Sabili da haka, ainihin manufar bushewa shine kiyaye cike da halakar ƙwayoyi.
Rigar da tsokoki ga mata yana aiki a kan ka'idoji guda kamar yadda ake bushewa ga maza. Don haka, baya ga maida daidai da na yau da kullum, yana da mahimmanci don cin abinci yadda ya dace. Abincin da ke biyo bayan bushewa ga 'yan mata yana dogara ne akan gaskiyar cewa an haramta jiki ga jiki - anyi wannan ne don tada rabuwa da ƙwayoyin da aka adana. Sabili da haka, tare da cikakken biyan kuɗi da ka'idoji na watanni 2-3, zaka iya kawar da nauyin kilo 30 na nauyi. Kuma idan an yi tsokar da tsokoki ga 'yan mata tare da duk ka'idojin, to sai fatuna kawai ya ɓace, kuma tsokoki suna kiyayewa - kuma jiki ya zama kyakkyawa da haɓaka.
Yanke jikin ga 'yan mata: cin abinci
Rashin jiki ga mata yana da matukar cin abinci tare da lissafi na alamun mutum. Akwai jinkirin kin amincewa da carbohydrates - sannan kuma jinkirin komawa zuwa abincin. Dogaro shine kiyaye lissafin abinci na abinci da ƙidaya yawan adadin carbohydrates a cikin abincinku. Idan baku son saitunan Intanit, ku riƙe diary a littafinku kuma ku yi amfani da tebur don cin abinci na Kremlin.
Za ku yi mamakin, amma a cikin wannan abincin za ku daina barin samfurori da yawa masu amfani - alal misali, 'ya'yan itatuwa. Ana amfani da man fetur fiye da 1-2 tablespoons a rana kuma rage gishiri.
- Kati na farko: kowace rana zaka iya ci 2 grams na carbohydrates da kilogram na nauyin nauyinka (idan zaka auna 50 kg - 100 grams na carbohydrate a kowace rana). Kuna iya cin naman alade - shinkafa shinkafa, buckwheat, flakes. Duk da haka, yana da buckwheat - da farko, godiya ga ƙananan glycemic index, wanda yake da muhimmanci. Dalili na menu - ƙwajin kaza, kyan zuma, ƙwai (ko mafi kyau - fata fata).
- Hanya na biyu - kullum an yarda ya cinye 1 gram na carbohydrates da kilogram (alal misali, kilo 50 kg - ci 50 grams na carbohydrates). In ba haka ba, abinci shine iri ɗaya.
- A mako na uku, an yarda da gizon carbohydrates a kowace kilogram na jikinka (50 grams - 25 g carbohydrates).
- Sati na bakwai yana ci gaba da mulki na mako na uku. Idan kun riga kun ji ba
hanya mafi kyau ita ce kawar da wannan mataki. - Kwana na biyar - kowace rana an yarda ta cinye 1 gram na carbohydrates da kilogram (kamar a cikin makon na biyu).
- Hati na shida - kamar yadda a cikin makon farko, 2g carbohydrates da kilo 1 na nauyi. Fita cin abinci ba tare da an rasa shi ba, in ba haka ba za ka sami nauyi sosai.
Dole ne a fahimci cewa wanke jiki ga 'yan mata suna nuna wani abu wanda ba shi da lafiya ga jiki. Abinci mai ciwon sukari yana da haɗari sosai, idan kun yi amfani da shi ba zato ba tsammani, za ku iya samun matsala masu yawa tare da gabobin ciki. Dokar cin abinci ita ce carbohydrates sauƙi ne mai sauƙi kuma mai sauri, saboda haka jikinmu yana amfani da glucose mai kyau don dukan waɗanda suke buƙatar ƙimar makamashi mai girma. Kuma idan yawancin carbohydrates suna cin abinci tare da abinci, jiki yana shimfiɗa shi har sai mafi sauƙi a cikin kitsen mai. Ƙuntatawar irin wannan hanyar sa kwayar halitta ta ciyar da kaya.