Don rashin nauyi ya zama dole a cikin hadaddun, tunani, jiki da ruhu. Saboda haka kowane kwayar jikinka ta san cewa akwai buƙatar ka kawar da duk abinda ya wuce - musamman mai. A wannan yanayin, yana da mahimmanci cewa jiki ba zai fuskanci damuwa ba lokacin da ya rasa nauyi - saboda damuwa shine ainihin alama ga farkon tattara nauyin nauyi (wanda ba mu buƙata ba).
Saboda haka, la'akari da duk waɗannan dalilai, zaka iya yin shiri na gaske na rasa nauyi na wata ɗaya ko fiye, amma ya fi kyau farawa da kwanaki 30 kawai. Sai kawai yana da mahimmanci kada ku kasance da jinkiri kuma ku ciyar da lokacin dacewa da hankalinku don tsara wani shiri don magance kiba - sa'an nan kuma warware dokokin zai zama mafi muni.
Rubuta shirin
Kamar yadda ake tsammanin, wani tsari mai kyau na asarar nauyi ba zai iya haɗawa da abinci mai banal ba. Muna buƙatar shiga cikin wannan tsari da horarwa, wanda ba kawai zai taimaka wajen gina tsoka ba, amma kuma ya taimaka wajen kauce wa halayyar hasara mai nauyi. Kuna buƙatar fara horo daga makon na biyu na cin abinci, na farko na minti 30, sa'an nan kuma hankali, koya koyaushe har zuwa awa daya.
Ƙirƙira shirin:
- Dole ne mu ƙayyade nauyin ma'auni da lissafi yadda muke da karin fam.
- Dole ne mu ƙidaya yawan adadin kuzari a kowace rana, wanda ya dace da bukatunmu a cikin ƙwayoyi, sunadarai, carbohydrates, kuma la'akari da matakin aikin.
- Muna yin abinci ga mako guda.
- Muna yin shirin shirin.
Sabili da haka, shirin da aka tsara na tsawon kwanaki 30 yana shirye, ya kasance kawai don fenti duk abin.
Matsayi mai kyau da nauyi
Akwai hanya mai sauƙi da mai dace don ƙididdige nauyin ma'auni:
- tsawo a cikin cm-110 = nauyin ma'auni;
- An kiyasta nauyin nauyi fiye da sauƙi - daga yanzu muna ɗauke da nauyin ma'auni.
Caloric darajar
Tun da yake muna da'awar shirin cin abinci mai cin gashi, dole ne a ƙididdige cin abincin calories kuma a lura daidai, ba tare da wucewa ba kuma ba tare da rashi ba.
A nan yana da wuya - mun zaɓa ta hanyar tsufa:
- har zuwa shekaru 29 - (0,062 × nauyin nauyi) +2,036) × 239;
- har zuwa shekaru 60 - (0,034 × nauyi) +3,538) × 239;
- daga shekaru 60 - (nauyin 0,038 ×) + 2,755) × 239.
Na gaba, kana buƙatar lissafta duk abin da ya dace da aikinka.
Ayyukan aiki a cikin lokacin jinkiri:
- haske - 1.4;
- matsakaici - 1,5;
- m - 1.6.
Ayyuka a lokacin lokutan aiki:
- haske - 1.4;
- matsakaici - 1,5;
- m - 1.6.
Haka alamun. Yanzu kuna buƙatar samun matsakaici, tsakanin aikin aiki da lokaci kyauta (misali, idan kuna da aikin sintiri da horarwa, a matsayin lokaci na kyauta, kuna buƙatar samun matsakaicin matsakaici da sauki).
Wato, sau da yawa, yana da 1.5.
Muna ninka darajar caloric ta wannan alamar, to mun dauki 500 - wannan yana da yawa don cirewa lokacin da yazo ga shirin slimming ga mata.
Ration
Samfurin samfurin shine kamar haka:
- gilashin ruwa a kan komai a ciki;
- karin kumallo - oatmeal tare da broccoli, gilashin gilashi;
- na biyu karin kumallo - gida cuku, 1 orange;
- abincin rana - salatin kayan lambu, shinkafa, dafaffen hatsi, 1 apple, 1 yisti, kore shayi ;
- abun ci abinci - 1 banana;
- abincin dare - salatin avocado tare da 1 yanki na gurasa gurasa;
- kafin zuwa gado - kefir.
Idan har yanzu kuna da "kananan" adadin kuzari - ƙara 10 g na cakulan ga yanayin.
Abu mafi mahimmanci shine kawai misali na menu, kuma abincinku ya kamata a bambanta kowace rana. Sabili da haka, m, jin daɗi da rasa nauyi!