Ba kome ba idan ka shirya zubar da nauyi, sami kasusuwan muscle ko samun ɗan bushe - kana buƙatar ka ƙididdige ƙididdigar calori na abincinka da adadin furotin, mai yalwa da carbohydrates . Halin BJU na asarar nauyi yana da mahimmanci, domin kafin ka sami nauyi ko bushe, kana buƙatar rasa nauyi, idan yana.
Sakamakon BZU daidai
Ko ta yaya mutum ya ci, don rage nauyi, yana bukatar ya rage ragowar carbohydrates da fats a cikin abincin da kuma haɓaka furotin. Ba zai yiwu ba gaba dayan kiyaye na carbohydrates, saboda jiki yana samun makamashi daga gare su, amma ya kamata a maye gurbin ƙwayoyin carbohydrates da wasu abubuwa masu mahimmanci, wato, maimakon yin burodi da yin burodi, hatsi, macaroni daga alkama alkama, dukan gurasar alkama, ganye da kayan lambu ya kamata a yi amfani dasu. Game da ƙwayoyin cuta, kada su kasance cikakke, ƙara yawan ƙwayar cholesterol a cikin jini, da kuma bazuwa, wanda ke dauke da man fetur da kifi. Ana iya samin sunadarai daga nama maras nama da kifi, kayan kiwo.
Sakamakon BJU don asarar mace ga mata shine - 50% -30% -20%. Idan ka rage ragowar sunadaran dan kadan kuma kara yawan sashin carbohydrate, sakamakon zai kasance, amma mafi girman hali. Ra'ayin BJU don saitin taro zai riga ya bambanta. Mutumin da yayi kilo 75 zai cinye calories 3150 kowace rana. Idan ka tuna cewa 1 g na gina jiki ya ƙunshi 4 Kcal, to, sunadaran ya kamata su lissafta 450-750 Kcal ko 112-187 grams. Carbohydrates a kowace rana yana buƙatar cinye 300-450 grams, wanda a recalculation a kan adadin kuzari ke 1200-1800 kcal. A mai ya kamata 75-150 g da rana ko 675-1350 kcal.
Ra'ayin BZH akan bushewa za a ƙaddara ta matakai uku: mai kona, hawan carbohydrate da lokacin miƙa mulki. Gaba ɗaya, hoton yana kamar haka:
- Kwana uku na farko da caloric abun ciki na abinci shine 1001 Kcal. Carbohydrates lissafin 50 grams, 22.88 fats da 148.72 grams ga sunadaran;
- ranar Alhamis kafin horo don daukar nau'o'in carbohydrates na 37, bayan horo 728 g Belka - 148.72 grams, kuma bayan horo 114.4 g Fat 0.64 g kafin horo da 50 g bayan;
- a ranar Jumma'a rabo daidai ne, amma babu horo;
- ranar Asabar, BJU shine - 239.2 / 143/40 g;
- ranar Lahadi - 104/143 / 79.3 g.