Yaya yawan adadin kuzari kuke buƙata kowace rana don rasa nauyi yadda yakamata kuma cikin aminci?

Duk wani ɗan wasan da ya ziyarci gidan motsa jiki da sannu ko kuma daga baya ya sauya daga lokacin samun riba, zuwa lokacin ragin nauyi ko bushewa. Ga mutane da yawa, wannan shine mafi ƙarancin lokacin da aka fi so. Tunda wannan yana buƙatar cikakken canji a cikin ƙa'idodin abinci mai gina jiki. Amma mafi mahimmanci, kuna buƙatar sani kuma ku iya lissafin yawan adadin kuzari da kuke buƙatar rasa nauyi.

Ka'idojin tsirara

Abin takaici, ba shi yiwuwa a amsa wannan tambayar ba tare da wata shakka ba. Na daya, zai zama dole a iyakance adadin kalori na kilogram 250 kawai. Wani, na 2000. Ta yaya zaka iya lissafin daidai adadin adadin kuzari da kuke buƙatar cinyewa kowace rana don asarar nauyi? Don yin wannan, kuna buƙatar lissafin abubuwan asali masu zuwa:

• Abincin calori na yanzu.
• Yawan yawan riba, la'akari da duka ginin tsoka da mai jiki.
• Intensaramar horo.
• Kasancewar nauyin cardio.
• Yawan abinci.
• Nau'in abincin da aka cinye.
• Abinci daga abin da ake amfani da adadin kuzarin da ake buƙata.
• Nau'in jiki.
• Yawan kashin nama zuwa tsoka.

Kamar yadda kake gani, duk wannan ba sauki bane. Amma akwai wasu ka'idoji masu sauƙi waɗanda zasu taimaka sauƙaƙa don zubar da waɗannan ƙarin fam. Bari mu fara da dabara mai sauƙin nauyi. Don ƙona nama mai ƙanshi, da farko, kuna buƙatar tabbatar da ƙarancin kalori. Ba daidai ba, amma ga mutane da yawa ba bayyane yake ba. Ana iya ƙirƙirar ƙasa ta hanyoyi biyu:

1. Rage abinci.
2. Consumptionara amfani.

A lokaci guda, ya kamata ka fahimci cewa jikinmu ba wawa ba ne, kuma tare da raguwar cin abubuwan gina jiki, zai fara rage saurin metabolism, wanda zai shafi yawan aiki, aiki da ƙimar nauyi. Wace kasawa zaka iya farawa da shi? Don masu farawa, zaku iya iyakance abincin ku zuwa 10% na yawan adadin kuzari da kuke ƙonawa. Wato, idan kuna kashe kimanin adadin kuzari 3000-3500 a kowace rana, to don gwaji, rage abun cikin kalori zuwa 2500-2800. Bayan iyakar mako-mako, bincika nauyinku ku ga aikin:

1. Idan tsokoki suka fara konewa, yana da kyau a kara abun cikin kalori da kashi 3%.
2. Idan sakamakon ya kasance mai gamsarwa, babu abin da za a yi.
3. Idan kanaso ka hanzarta rage nauyi, saika kara furotin sannan ka rage amfani da kalori da wani 10%.

Bin wannan ƙa'idar, zaku iya rasa nauyi zuwa nauyin da ake buƙata. A dabi'a, a farkon, yawan faduwar ƙarin fam zai kasance mafi girma fiye da ƙarshen.

Nau'o'in abubuwan gina jiki (da kyau, ko "mai kyau da mara kyau calorie")

Wannan ƙa'idar tana da saukin kai da sauƙi, amma yana da matsaloli masu yawa waɗanda ke sa rasa nauyi ya zama da wahala ga yawancin masu zuwa motsa jiki. Da farko dai, wannan shine nau'in abubuwan gina jiki da aka karɓa, ƙimar kuzarin su na ainihi.

Furotin

Ana daukar sunadarai mafi amfani. Me ya sa? Duk abu mai sauki ne. Tare da ƙaramin ragi (kamar kashi 10-15%), ba sa zuwa ga lalacewar kuzari, amma don canzawar amino acid, wanda ke shiga cikin ƙwayar tsoka, kuma yana ba da damar rage ayyukan tafiyarwa. Tare da rashi babba, jiki mai hankali bashi damu da inda ake samun kuzari daga shi ba, saboda haka yana lalata sunadarai cikin sauƙi da sauri kamar sauran abubuwan gina jiki.

Yana da mahimmanci a fahimci cewa don rasa nauyi, kuna buƙatar saka idanu ba kawai alamun alamun nauyi ba, har ma da gamsuwa ta gaba ɗaya. Ko da kuwa irin tsarin da ya dace, ba zai zama da amfani ba idan kun ji yunwa bayan kun ci.

Sabili da haka, duk sunadaran har yanzu suna bukatar a raba su zuwa:

1. Azumi - yawanci whey. Jiki ya narke shi cikin 'yan awoyi, bayan haka ya fara buƙatar ƙarin cin abinci.
2. Slow - casein, ba nama mai ci ba. Yawancin lokaci ana narkewa kuma an lalata su na dogon lokaci.
3. Mai rikitarwa - farin kwai, kifin da ake ci da naman kaji.

Ga waɗanda suke so su kula da ƙwayar tsoka, zai fi kyau a yi amfani da nau'ikan nau'ikan sunadarai guda uku (godiya ga wannan, za a samar da tsokoki tare da amino acid kuma za'a iya kiyaye su). Ga waɗanda ke bin makasudin hasara mafi nauyi, za ku iya amfani da sunadarai masu jinkiri waɗanda za su iya sauƙaƙe yunwa na dogon lokaci.

Kitse

A wuri na biyu don asarar nauyi, ba daidai ba, sune mai. Me ya sa? Duk abu mai sauki ne.

1. Fats sun ƙunshi ƙwayar cholesterol mai amfani, wanda ke cikin haɗin babban hormone na anabolic - testosterone, wanda ke nufin zai ba ka damar adana ƙwayar tsoka.
2. Fats suna narkewa na dogon lokaci kuma kusan jiki baya shafar su. Wannan yana haifar da ƙaruwa a cikin zagayar narkewar abinci, wanda zai sa ku ji daɗi na tsawon lokaci.

Koyaya, yana da mahimmanci a fahimci cewa ba duka ƙwayoyi ake halitta ɗaya ba. Kayan gargajiyar gargajiyar zamani yana mamaye omega 6 mai ƙanshi (wanda aka samo shi a cikin man sunflower), wanda hakan ke dagula daidaituwar acid a jiki. Sabili da haka, don asarar nauyi, ana ba da shawarar maye gurbin man sunflower na ɗan lokaci da man zaitun, ko man kifi - mai wadataccen omega 3 polyunsaturated acid.

Lura: Akwai tatsuniyoyi cewa lokacin da kuka rasa nauyi, kuna buƙatar kusan kusan kawar da abinci mai mai. Shi gaskiya ne kawai. A zahiri, idan kayi wa'azin wani abinci na daban kuma ka ci abinci mai mai ba tare da carbohydrates ba kuma ka wadatar da kai da fiber, kusan dukkanin omega fatty acid kawai zasu ratsa cikin jiki ne kawai ba tare da sun shanye ba ko sun ajiye su. Koyaya, idan kun haɗu da mai mai ƙarancin maɗaukaki kaɗan, to insulin ɗin da aka saki zai buɗe maɓuɓɓugar mai, inda duk adadin kuzari da ke zuwa daga kitse mai zai kusan canzawa.

Carbohydrates

Carbohydrates mugaye ne masu mahimmanci. Daga cikinsu ne babban abincin da ke cikin kalori ya ƙunshi, ko ta yaya mutum yake so. Idan kun cire su gaba ɗaya daga abincinku, jiki ba zai adana glycogen ba kuma ba zai iya aiki kullum. Amma yayin bushewa / rasa nauyi, kuna buƙatar iyakance cin abincin carbohydrates gwargwadon iko. Kari akan haka, hatta ragowar dole ne a rarraba su yadda yakamata. Musamman, kuna buƙatar cinye hadadden carbohydrates - sun ɗauki tsawon lokaci kafin su narke, wanda ke nufin, kamar hadadden sunadarai, suna ba ku damar jin cikakken lokaci... Ka'ida ta biyu ita ce ta amfani da alamar glycemic index da loda.

Lissafin glycemic a cikin kalmomi masu sauki sashi ne wanda ke da alhakin kashi da ƙimar yawan shakar carbohydrates. Wato, mafi girman shi, da sauri kuma yawancin adadin kuzari zasu shiga cikin jiki.

Glycemic load shine yadda tsarin narkewar abinci yake amfani da karbohydrates mai shigowa. Don rasa nauyi, kuna buƙatar neman abinci tare da matsakaicin nauyin glycemic - wanda zai rikitar da narkewa, sabili da haka rage adadin carbohydrates da ke cikin jiki.

Misali, misali mafi sauki shine sukari da zuma. Sugar yana da babban ma'auni da ƙananan nauyi. Sabili da haka, yana ba da cikakken gajeren lokaci tare da cikakken sha. A gefe guda kuma, zuma - tana da mahimmancin ma'aunin glycemic, saboda hakan tana iya dakatar da jin yunwa na tsawon lokaci.

Life hack

Ga waɗanda har yanzu suke cikin yunwa (saboda yawan acidity ko saboda ƙarancin adadin kuzari), akwai fashin rai wanda zai ba ku damar ci gaba da jin ƙoshin na tsawon lokaci. Wannan fiber. Ana samo shi a cikin koren kayan lambu da kayan haɓaka na musamman. Menene amfaninta?

1. Yana rage saurin narkewar abinci. Wannan yana haifar da cikakken jikewa.
2. Yana ba ku damar cika cikin ɓacin ciki ba tare da haɓaka yawan adadin kuzari ba.
3. Yana cire sunadarai da ƙwayoyi masu yawa daga jiki, waɗanda ba'a ajiye su cikin ƙoshin adipose ba.

Tabbas, wannan ba magani bane, amma saboda fiber ne zaka iya sauƙaƙa aikin rasa nauyi da rage rashin jin daɗi tare da jin yunwa.

Yadda ake kirga gibi daidai?

Don fahimtar yawan adadin kuzari da za ku ci kowace rana don asarar nauyi, kuna buƙatar sanin yawan mutane ke kashe su. Bayan duk wannan, tasirin abinci gabaɗaya ya dogara da wannan lamarin. Tunda yawan adadin kuzari ga mutumin da ke jagorantar salon rayuwarsa ko jujjuyawar da yake yi tsawon kwanaki zaune a ofis ya zama daban.

Don ƙididdige yawan adadin kuzari kowace rana, kuna buƙatar:

• Lissafa nauyin kanku ba tare da mai jiki ba.
• Na gaba, ta amfani da bayanai kan aikin motsa jiki na ranar, lissafin kimanin kuɗin.

Misali: ga mutumin da nauyinsa yakai kilogiram 75 kuma ya tsunduma cikin wasanni a kan mutum mai nauyin kilo 75, yana tafiyar da rayuwa mara kyau, lissafin kalori zai bambanta da kusan 35%. Don haka, na farko zai buƙaci la'akari da amfani da adadin kuzari yayin wasanni (kimanin 700-1000 kcal akan matsakaici). Kuma nauyin sa mai nauyi saboda rashin kitsen jikin shi zai fi hakan. Mutumin da baya zuwa wasanni zai sami ragin nauyi, kuma rashin kashe kuɗi akan horo zai sa su rage abinci sosai. Za a kashe saurin gudu tare da ƙaramin kuskure, saboda duk teburin da ke kan Intanet suna da kimantawa.

Sai kawai bayan ƙididdige yawan amfani da adadin kuzari, zaku iya fara tsara tsarin abinci.

Na maza

Lissafi na amfani da kalori a kowace rana yana da matukar wahala kuma ba koyaushe yake daidai ba. Saboda haka, ana yin komai koyaushe ta hanyar gwaji da kuskure. Koyaya, ana iya ɗaukar binciken masana kimiyya na Amurka azaman tushe. Sun kirga cewa matsakaicin mutum mai nauyin kilogram 75 da mai 25% yana ciyar da 3000 kcal kowace rana (ba tare da horo ba). Dangane da wannan bayanan, muna ƙididdige yawan adadin kuzari a kowace kilogram na nauyin nauyi. Wannan yana fitowa zuwa 53 kcal a kowace kilogram. Wannan yana nufin cewa don ƙirƙirar ƙasa, maza za su buƙaci ƙirƙirar ragin 10% (48 kcal a kowace kilogram), daga inda ake lissafin yawan adadin kalori. A kwanakin horo, zaku iya ƙara ƙarin 500-600 kcal, waɗanda aka kashe yayin horo.

Na mata

Ta yin amfani da wannan karatun, masu binciken sun kirga cewa mace mai nauyin kilogram 70 tare da mai mai kashi 25% na ciyar da adadin kuzari 2,500. Wannan yana nufin cewa mata suna ciyar da kimanin 47 kcal a kowace kilogram na nauyi. Lissafin abinci mai shigowa yayi daidai. Lissafin nauyi, ƙirƙira rashi 10%, ƙara adadin kuzari 300-500 a ranakun horo.

Amfani da abinci mai gina jiki tare da rashi calorie

Na dabam, a taƙaice, yana da daraja a ci gaba da amfani da abubuwan gina jiki lokacin ƙirƙirar karancin kalori. Tare da tsarin da aka tsara yadda yakamata da kuma karancin kalori, duk ya dogara ne kawai akan yawan cin abinci da kuma kasancewar lodi.

Hali na 1: Mutum ya ɗan rage adadin kuzari kuma yana yin wasanni

A wannan yanayin, an tabbatar da asarar nauyi mai kyau da inganci, duk da cewa ba ta da yawa sosai. Wasanni da ɗan ragi a cikin abubuwan kalori suna rage ajiyar glycogen, saboda yadda makamashi mai shigowa baya zuwa matattarar mai, amma ga tsokoki. Game da kitse kanta, saboda ƙananan rashi, ana cinye shi yayin horo nan da nan bayan ƙarancin glycogen. Sunadaran suna cikin aikin gina tsoka.

Hali na 2: Mutumin ya rage adadin kuzari sosai kuma yana yin wasanni

A wannan yanayin, zaku iya bayar da bayyanannen sakamako na asarar nauyi, bayan haka ya rage gudu. A cikin kwanaki 2-4 na farko bayan yankan abun cikin kalori, jiki zai cinye kayan adipose ta rashin aiki. Lokacin da ba a sabunta adadin kuzari ba, aikin zai dauki wata hanya ta daban. Za a sami raguwa a cikin ƙwayar tsoka (azaman babban mai amfani da kuzari), raguwar ƙimar rayuwa. A wannan yanayin, ba za a yi amfani da sunadarai da mai shigowa don ƙirƙirar asalin anabolic ba, amma kai tsaye za a adana shi a ɗakin ajiyar mai. Irin wannan abincin zai ba ka damar rasa nauyi kawai na ɗan gajeren lokaci (har zuwa kwanaki 6).

Hali na 3: Mutumin ya ɗan rage adadin kuzari kuma baya yin wasanni

Ba abin da zai faru. Tunda shagunan glycogen sun ragu a hankali, jiki kawai zai fara canza sunadarai da mai a cikin kuzari don biyan rashi. Tare da rashi mafi girma, raguwa a cikin metabolism zai faru.

Hali na 4: Mutumin ya ɗan rage adadin kuzari kuma ya ƙara yawan abinci

Kowane lokaci bayan cin abinci - insulin na hormone zai buɗe ƙwayoyin jigilar kayayyaki kuma ya saki yawan ƙarfi. Idan aka kashe, to mutum zai rabu da yawan ƙiba, idan ba haka ba, to kafin rufe ƙwayoyin, za a mai da kuzarin ya zama mai. Rashin raɗaɗi amma ƙananan ƙimar nauyi. Ta hanyar kara saurin rayuwa.

Hali na 5: Mutumin ya rage adadin kuzari sosai kuma ya ƙara yawan abinci

Tare da babban rashi, kwayar halitta tare da hanzarin saurin narkewar jiki za ta ƙone dukkan kuzarin (wanda ake buƙata don kiyaye kuzari), za a kuma yi amfani da tsokoki da kayan adipose. Hanya mafi sauri don rasa nauyi, galibi mata ke amfani da ita waɗanda basa neman adana ƙwayar tsoka. Ba shi da tasiri ga 'yan wasa saboda yiwuwar rasa fasali da rawar gani. Ana amfani da furotin don sake cika kuzari, ba don gina nama ba.

Jerin abinci mai amfani

Idan kana da kyakkyawar sha'awar rasa nauyi, ya kamata ka iya ƙididdigar adadin adadin kuzari da yawa da kuke buƙata don rasa nauyi a kowace rana, amma kuma iya tsara abinci daga dama da lafiyayyen abinci.

Jerin abinci mai yarda yayin hada abinci na duniya don asarar nauyi.

Kamar yadda kake gani, jerin abincin da za'a iya ci yayin asarar nauyi da bushewa suna da girma ƙwarai, babban abin da za a tuna shine rashi calorie da gaskiyar cewa yawan abubuwan abinci masu shigowa ya kamata su kasance cikin daidaito. (ga karin bayani game da bushewa ga 'yan mata).

• Sunadaran 60%.
• Fats - 10-15%.
• Carbohydrates - 25%

Sakamakon

Kusan dukkanin abincin zamani suna dogara ne akan yankan adadin kuzari. Farawa daga rashin lahani, da ƙarewa da mafi tsananin. Idan da gaske kana so ka rabu da nauyin da ya wuce kima, alhali ba ka fama da yunwa, ba rasa karfin tsoka ba, kuma mafi mahimmanci, gujewa tasirin koma baya, amma a lokaci guda ba a jajirce ka zuwa ga wata hanya mai mahimmanci ba, gwada tsarin da aka sauƙaƙa.

1. Yanke abincinka da kashi 10% daga na yanzu.
2. Rage sauran adadin kuzarin zuwa karin abinci (5-7).
3. Duba ma'auni.

Idan akwai sakamako - mai kyau, babu - yana nufin kuna buƙatar yanke ƙari. Amfani da wannan ƙa'idar mai sauƙi, zaku iya rasa nauyi ba tare da canza ainihin abincin ku ba.

Da kyau, ga waɗanda suke so su rasa nauyi da sauri, mafi kyau kuma tare da ƙananan ƙoƙari - kawai bi ka'idojin da aka ambata a baya.

Kalli bidiyon: Munfi jindadin Madigo kalli sabon bidiyon wasu yaran matan Hausawa suna shan Nonon Junansu yan 15 (Nuwamba 2024).