Shirin rage nauyi a cikin kwanaki 10

Wadatacce

• 1. Fara ranar ta hanyar yin tafiyar minti 30
• 2. Ku ci 'ya'yan itatuwa daban-daban guda 3 kowace rana
• 3. Cin kifi sau 4 a sati
• 4. Sha lita 2 na ruwa kowace rana
• 5. Ci abinci mara nauyi kafin bacci
• 6. breaksauki hutu na awa 3 tsakanin cin abinci

Don rage nauyi a cikin kwanaki 10 kuma a cikin lafiyayyar hanya, ana bada shawara don rage yawan cin abincin kalori da haɓaka kashe kuzarin ku. Don haka yana da mahimmanci a motsa jiki a koda yaushe kuma a sami abinci mai kyau da daidaito.

Bugu da ƙari, don shirin rage nauyi na kwanaki 10 don samun sakamako mai kyau da ɗorewa, yana da matukar muhimmanci a sami ƙuduri da ƙarfin gwiwa kuma a kasance tare da ku, mafi dacewa, ta hanyar masanin abinci da mai koyar da kansa, saboda ta wannan hanyar sakamakon na iya mafi kyau.

1. Fara ranar ta hanyar yin tafiyar minti 30

Tafiya aiki ne na jiki na ƙasa da ƙarfi wanda yake da mahimmanci ba kawai don tsarin rage nauyi ba, har ma don inganta ƙimar rayuwa da walwala. Wancan ne saboda tafiya yana inganta yanayin jiki, yana rage damuwa da damuwa, yana rage kumburi, yana ƙarfafa tsokoki na jiki kuma yana inganta yanayin jini. Gano wasu fa'idodi na tafiya.

Fara ranar ta hanyar tafiya babbar dabara ce don ragin nauyi, saboda yana motsa zagawar jini kuma yana fara aikin ƙona mai. Don wannan, ana ba da shawarar cewa a yi tafiyar a cikin sauri da kuma saurin tafiya, don numfashi ya zama da sauri kuma ba zai yiwu a yi magana cikin sauƙi ba. Idan mutum ba mai nutsuwa bane, ana iya fara tafiya a hankali kuma, zai fi dacewa, tare da ƙwararren masanin ilimin motsa jiki.

Baya ga yin tafiya a farkon yini, yana da mahimmanci a yi wasu nau'ikan motsa jiki kamar su horar da nauyi, alal misali, saboda wannan yana kara samar da karfin tsoka kuma yana rage kitse mai tarin yawa.

2. Ku ci 'ya'yan itatuwa daban-daban guda 3 kowace rana

Amfani da ‘ya’yan itacen yana da matukar mahimmanci don inganta ragin nauyi, saboda‘ ya’yan itace babbar hanyar samun bitamin da ma’adanai masu mahimmanci don aikin hanji da jiki gaba daya. Sabili da haka, cin aƙalla 'ya'yan itace 3 a rana da motsa jiki yana taimakawa wajen saurin saurin motsa jiki kuma, saboda haka, a rasa nauyi.

Wasu fruitsa thatan itacen da ke taimakawa cikin tsarin rage nauyi sune strawberry, kiwi da pear, alal misali, saboda suna da caloriesan calorie kaɗan kuma suna da wadataccen zare da bitamin, suna zama manyan kawaye a rage nauyi. Duba wasu fruitsa fruitsan itacen da zasu taimake ka ka rage kiba.

3. Cin kifi sau 4 a sati

Kifi sune babban tushen furotin, omega-3 da bitamin D, tare da fa'idodi ba kawai ga tsarin rage nauyi ba har ma don inganta tsarin garkuwar jiki, hana cututtukan zuciya da cututtukan ƙashi.

Bugu da ƙari, saboda yana da wadataccen furotin kuma yana da ƙarancin adadin kuzari fiye da jan nama da kaza, yawan cin kifin yana inganta haɓakar tsoka, yana da tasiri mai kyau a kan rage nauyi. Ara koyo game da fa'idar cin kifi.

4. Sha lita 2 na ruwa kowace rana

Baya ga shayarwa da kuma kiyaye lafiyar fata, shan akalla lita 2 na ruwa a rana yana inganta narkewa kuma yana taimakawa daidaita hanji, yana da mahimmanci ga raunin nauyi da kiyaye aikin jiki yadda ya kamata. Dabarar rage kiba na iya zama shan ruwa tare da lemo, domin yana inganta tsafta a kan murfin kuma yana rage sha'awar cin zaki.

Ruwa kuma yana inganta ƙa'idar zafin jiki na jiki, yana motsa daidai aikin biochemical da tsarin rayuwa, inganta aikin kodan, yana rage kumburi kuma yana inganta zagawar jini.

5. Ci abinci mara nauyi kafin bacci

Kafin kwanciya yana da mahimmanci a sami haske mai sauƙin narkewa, musamman idan tsakanin abincin dare da lokacin kwanciya ya fi awa 3. Yana da mahimmanci ayi wannan don hana mutum farkawa yunwa washegari, wanda hakan na iya haifar da mummunan tasiri ga rage nauyi.

Don haka, kafin a tafi barci, za a iya ɗaukar gilashin madarar waken soya, ‘ya’yan itace ko ƙoƙon shayi, alal misali, saboda yana yiwuwa a kula da tsarin rage nauyi. Duba ƙarin game da abin da za ku ci kafin kwanciya don kada ku yi ƙiba.

6. breaksauki hutu na awa 3 tsakanin cin abinci

Cin kowane awa 3 yana da ban sha'awa ga waɗanda suke so su rasa nauyi, saboda wannan hanyar matakin glucose ya fi karko yayin rana. Bugu da kari, yana da mahimmanci a rage adadin kalori na kowane abinci, wanda ya kamata ya zama karin kumallo, abincin safe, abincin rana, abincin rana, abincin dare da abincin dare.

Sabili da haka, ta hanyar rage adadin adadin kuzari, yana yiwuwa a ci ƙari kuma cikin lafiyayyar hanya cikin yini, tare da rage nauyi. Duba zaɓin menu don rasa kilo 3 cikin kwanaki 10.

Duba kuma bidiyo mai zuwa don rasa nauyi ba tare da wahala ba kuma tare da lafiya: