Yadda za a bushe da kyau?

Drying yana daya daga cikin hanyoyin da ke ba ka damar yin jiki da yalwaci. Wannan ƙari ne na ayyukan da ake nufi don cimma burin musamman. Kafin ka gano yadda za a bushe yarinyar, kana bukatar ka fahimci abin da wannan batu ya ƙunshi. Mutane da yawa sunyi tunanin cewa wannan fasaha ya shafi kawar da ruwa daga jiki, amma a gaskiya wannan mummunan ra'ayi ne kuma zamu kawar da kitsen cutarwa. A lokaci guda, wasu samfurori na taimakawa wajen aiwatar da aikin jinƙai. Don cimma sakamako kuma kada ku cutar da lafiyarku, dole ne ku kiyaye dukkan dokoki.

Yaya za a bushe da kyau don asarar nauyi - kayan farfajiyar abinci

Mutane da yawa don cin ƙanshi yana ƙoƙarin rage yawan abincin caloric na rage cin abinci kamar yadda ya yiwu, da kuma amfani da masu ƙona mai mabanbanta daban-daban, amma wannan hanyar zai haifar da matsalolin lafiya, kuma tsokoki daga irin wannan zabi za su sha wahala ƙwarai. Drying ya haɗa da sauya raunin carbohydrates, sunadarai da fats:

1. Sunadaran su ne babban kayan gini na tsoka, don haka dole ne su shiga jiki. Yawancin gina jiki na yau da kullum ga yarinya ya zama 60% na adadin caloric duka.
2. Carbohydrates, kamar yadda kuka sani, sun kasu kashi mai sauƙi da hadaddun, don haka za'a iya cin abinci a lokacin bushewa kuma yawancin su ba zai zama fiye da 30% a kowace rana ba. Don yadda za a bushe, rage yawan carbohydrates a hankali, tun da canjin canji zai tasiri tasirin lafiyar jiki. Alal misali, a farkon mako na bushewa, rage darajar zuwa 40%, kuma bayan kwana bakwai zuwa 35% sannan kuma zuwa matakin da ake buƙata na 30%.
3. Fats an dauke su mafi mahimmanci makiyi na jiki mai ladabi, amma dole ne su shiga jikin yayin lokacin bushewa. Sakamakon su bai wuce 10% ba. Don ba da fifiko ga mai kifi, kwayoyi da man shanu.

Ƙarin fahimtar yadda za a bushe da kyau don gyaran ƙwayar tsoka, yana da kyau ace cewa ƙididdige yawan yawan adadin kuzari yana da muhimmanci, an ba da kilo 1 kilogram na 35-40 kcal. Akwai wani karin mulki - abinci mai raɗaɗi a kananan ƙananan. Tsakanin abinci bai zama lokaci mai yawa da mafi yawan adadin sabis na rana - 5-6. Ba'a haramta cin abinci kafin kafin barci, amma a wannan yanayin yana da daraja zaɓar wani ɓangare na gida cuku don menu. An bada shawarar yin amfani da ƙwayar multivitamin.

Dole ne a bushe 'yan mata, rike da ma'aunin ruwa, kamar yadda ruwa shine babban mataimaki a rasa nauyi. Don ƙididdige ƙimar da ake buƙata kullum, ya kamata a tuna cewa don kilo 1 na nauyin da ake buƙatar 30 ml na ruwa mai tsabta.

Yadda za a bushe ta dace don 'yan mata don taimako - horo

Wani muhimmin abu, ba tare da abin da ba zai iya yiwuwa a cimma burin da aka tsara ba. Masana basu bayar da horo ga horarwa ba, saboda cin abinci zai sha wahala sosai kuma zai kasance da wuya ga kwayoyin don tsayayya da nauyin nauyi.

Dokokin horo na musamman a lokacin bushewa:

1. Idan azuzuwan ke faruwa a cikin zauren, wato, ka fi son kayan aiki na wuta, yana da muhimmanci a rage yawan nauyin aiki da kuma yin aikin a cikin sauri, da yin sabbin maimaitawa. Aikace-aikacen ba shine maƙasudin ciwo na tsoka ba, amma kafin konewa. Breathing ya kamata ba tafi mugun.
2. Don bushewa, mutane da yawa sun fi son aikin motsa jiki. Yana da muhimmanci a yi aiki a kai a kai, yayin da ake hada karfi da horo na aerobic . Zai fi dacewa wajen motsa jiki a ciki, amma idan yana da wuya, to sai ku yi sa'a daya bayan cin abinci.
3. Don yin gwaje-gwajen gida yana bada shawara don zaɓar jagorancin jagorancin, wanda yana nuna aikin kwaikwayo a cikin sauri.

Idan ka bi duk dokoki, zaka iya ganin sakamako mai kyau a makonni biyu. Lura cewa an haramta yin zama a cikin yanayin bushewa har abada.