Tsallake zuwa abun ciki

Ƙarin don rasa nauyi da sauri tare da lafiya

Yadda ake rage kiba a wurin motsa jiki
Lokacin Karatu: 6 mintuna

mutane suna so rasa nauyi lafiya da sauri, kuma hakan yana yiwuwa, amma wajibi ne a yi duk abin da ke daidai.

A zamanin yau akwai albarkatu da yawa waɗanda ke ba da izinin ingantaccen nauyi da sauri, kamar amfani da su kari da kuma aikin motsa jiki na jiki wanda ke haifar da konewa mai jiki.

Ga ku waɗanda suke son samun sakamako mafi kyau da sauri, wannan labarin zai taimaka da yawa tare da shawarwari masu ban mamaki yadda ake rage kiba da sauri.

yadda ake rage kiba da sauri

Akwai hanyoyi da yawa da za ku iya rasa nauyi cikin sauri da lafiya, kamar cinye abinci na thermogenic da kuma shiga ayyukan jiki waɗanda ke haɓaka ƙona kalori.

Yadda ake rage kiba a cikin mako guda

Yadda ake rage kiba a cikin mako guda a zahiri, amma saboda haka dole ne ku bi wasu mahimman bayanai don cimma waɗannan sakamakon.

Abin da za a yi don rasa nauyi a cikin mako guda

Hanya mafi kyau don rage kiba a cikin mako guda shine farawa da motsa jiki na jiki wanda ke da karfi wajen ƙona kitse, kamar gudu, tafiya da hawan keke. abin da za a yi don rage kiba a cikin mako guda.

A tare da wadannan darussan, ya kamata ka cinye thermogenic kari cewa bunkasa metabolism aiki da kuma inganta sauri ƙona jiki fats.

Sauran shawarwarin da za su iya taimakawa har ma wajen cimma burin ku shine rage cin gishiri, ƙara yawan shan koren shayi da kuma samun ruwa a kullum tare da akalla lita biyu na ruwa.

Rasa nauyi da samun yawan tsoka

Rage nauyi da kuma samun karfin tsoka lokaci guda yana yiwuwa, amma wajibi ne don daidaita tsarin abinci da kuma aikin motsa jiki don samun nasara.

Ya kamata ku yi motsa jiki da ke taimakawa a cikin Kona Kitsen, wanda shine yanayin wasan motsa jiki, kamar tafiya da gudu, ko ma crossfit, HIIT da iyo, misali.

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A lokaci guda kuma, yakamata ku aiwatar da horon nauyi don samun nauyi. ƙwayar tsoka kuma kuyi canji a cikin abincin ku don ƙara yawan amfani da furotin don tabbatar da girma hauhawar jini.

ayyukan asarar nauyi

Duk wani aiki na jiki yana taimakawa wajen haifar da asarar nauyi, amma akwai waɗanda ke ƙarfafa sarrafasu tare da mafi girma kona kitsen jiki.

Duba ƙasa waɗanne ayyuka ne mafi kyau ayyukan asarar nauyi.

Menene mafi kyawun motsa jiki don rasa nauyi?

Ana ɗaukar HIIT a matsayin mafi kyawun nau'in motsa jiki ga waɗanda ke son rasa nauyi ta hanyar haɓaka mai mai sauri da lafiya. menene mafi kyawun motsa jiki don rasa nauyi.

Horon HIIT wani tsari ne na atisayen da ake yi a cikin ƙarfi sosai kuma cikin ɗan gajeren lokaci don yin metabolism sauri da kuma inganta mafi girma ƙona kitse Kwayoyin.

Yana taimakawa wajen ƙara yawan ƙwayar zuciya da numfashi, yana hanzarta haɓaka metabolism kuma yana tabbatar da cewa jiki zai ci gaba da ƙona calories ko da bayan motsa jiki ya ƙare.

Menene mafi kyawun aiki don rasa nauyi?

Ana ɗaukar igiya tsalle a matsayin ɗayan mafi kyawun ayyukan asarar nauyi kamar yadda yake taimaka muku ƙona adadin kuzari a cikin ɗan gajeren lokaci. menene mafi kyawun aiki don rasa nauyi.

Kuna iya farawa kadan da kadan har sai kun inganta juriya na jiki, wanda zai ba ku damar ƙara yawan lokuta da tsalle a cikin kowane zaman, don haka tabbatar da mafi girma mai kona.

Wanne wasanni ya fi rasa nauyi

Duk wasanni suna taimakawa tare da asarar nauyi, amma babu shakka cewa gudu ya fi dacewa da duk, saboda yana ba ku damar ƙona calories mai yawa. wane wasa ne ya fi rasa nauyi.

Idan kun yi gudu a ƙasa da aka gyara kuma gaba ɗaya lebur, za ku iya ƙone jimillar adadin kuzari 750 a cikin minti 60 kawai na motsa jiki.

A gefe guda kuma, gudana akan ƙasa mara kyau, kamar yashi mai laushi, na iya ma ninka wannan kashe kuɗin caloric a cikin sa'a guda kuma yana haɓaka ƙona kitse.

Bambanci tsakanin slimming da rasa nauyi

Mutane sukan yi amfani da kalmomin rasa nauyi da rasa nauyi a matsayin ma'ana, duk da haka, sun bambanta kuma yana da mahimmanci a san wannan bambanci.

Rage nauyi yana da alaƙa da rage yawan kitse a cikin jiki, ta yadda za a rage adadin adipose tissue.

Rage kiba riga yana nufin rage yawan jiki gaba ɗaya, wato waɗanda suka rage kiba ba lallai ba ne su rage kitsen da ke cikin jiki, saboda yana yiwuwa a rage ƙwayar tsoka shima, misali. rasa nauyi da samun yawan tsoka.

Abin da za a ci don rage kiba da sauri

Wanene yake so rasa nauyi lafiya da sauri ya kamata a mai da hankali kan mafi kyawun alamun cin abinci da abin da ya kamata a kauce masa, ba tare da kowane irin tsaurin ra'ayi ba.

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Wasu shawarwari daga abin da za a ci don rage kiba da sauri sune:

  • Protein abinci tare da Haske a cikin wadanda ke da sunadaran sunadaran   
  • Kitse masu kyau ko lafiya, irin su kitse marasa kyau, suna cikin abinci kamar avocado, iri mai mai ko goro, iri da man zaitun.
  • Abinci tare da yuwuwar thermogenic, waɗanda ke haɓaka ƙona mai, kamar barkono, koren shayi da kofi, da sauransu

Abin da ke taimakawa a cikin saurin asarar nauyi

Rage nauyi mai sauri shine sha'awar mutane da yawa, amma kuna buƙatar sanin ainihin abin da za ku yi don tabbatar da sakamako mai sauri da lafiya. me ke sa ka saurin rage kiba.

Daga cikin abin da zai iya taimakawa rasa nauyi lafiya shine al'adar motsa jiki ta jiki, rage yawan amfani da adadin kuzari, isasshen barci da cin abinci kari kan kari, abin da za a dauka don rage kiba da sauri kamar thermogenics.

Abin da za a dauka don rage kiba da sauri

para rasa nauyi lafiya, Wasu nasihu suna da ban mamaki kuma suna taimakawa wajen haɓaka sakamako, ko cin abinci mai lafiya ne ko cin abinci mai gina jiki.

Magani

Yin amfani da magani yana taimakawa sosai a cikin asarar nauyi, amma ana buƙatar shawarar likita don kada ya cutar da lafiyar ku.

Daga cikin magungunan da ke taimakawa tare da asarar nauyi, mafi kyawun duka shine sibutramine, amma akwai kuma orlistat da fluoxetine don wannan dalili.

Ƙari

Kariyar asarar nauyi suna da nasara sosai a kasuwa, babban ɗayan shine thermogenics.

suna taimakawa hanzarta metabolism da ƙona kitsen jiki, wanda ke kawo saurin rage kiba.

Wasu daga cikin mafi kyawun abubuwan rage kiba sune Lipo 6 Black and Black Mamba, wanda zaku iya ƙarawa a cikin abincin yau da kullun.

Diuretic

Kariyar diuretic wani zaɓi ne mai kyau don rasa nauyi, saboda suna taimakawa magance matsalar riƙe ruwa da kumburin jiki.

Yawancin wannan shi ne saboda gaskiyar cewa waɗannan abubuwan da ake amfani da su suna taimakawa wajen kawar da gubobi na jiki, wanda ke tasiri kai tsaye a kan raguwa. kumburi.

Maganin cin abinci

Ƙarin da ke hana ci abinci yana taimakawa tare da asarar nauyi saboda suna rage yawan adadin kuzari, kuma suna iya zama duka na halitta da kuma magunguna.

Duk da haka, irin wannan kari ya fi dacewa idan an haɗa shi tare da aikin motsa jiki na jiki, kamar yadda yanayin HIIT yake.

Me yasa rage kiba yake da wahala haka?

mutane da yawa suna tambaya me yasa rage kiba yana da wahala, duk yadda suka yi imani suna yin komai daidai.

Amma menene zai zama dalilin duk wannan wahalar a rasa nauyi?

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Ɗaya daga cikin manyan matsalolin, ba tare da wata shakka ba, ita ce tambayar kwayoyin, kamar yadda matsalolin hormonal ko kwayoyin halitta na iya sa ya yi wuya a rasa kitsen jiki.

Metabolism da ke aiki a hankali kuma yana sa ya fi wuya a rasa nauyi, don haka a cikin waɗannan lokuta amfani da abubuwan da ake amfani da su na thermogenic da kuma aikin motsa jiki na jiki na iya magance matsalar.

Me yasa ba zan iya rage kiba?

Akwai dalilai da yawa da ya sa wani ba zai iya rasa nauyi ba, ko aƙalla sarrafa kiyaye kitsen jikin da ya ɓace.

Duba ƙasa saboda ba zan iya rage kiba :

  • Salon zama mai zaman kansa, wanda ke sa ya zama mai wahala ga jiki yayi aiki sosai
  • Yawan amfani da caloric, fiye da abin da aka kashe
  • Matsalolin Hormonal, kamar waɗanda ke da alaƙa da thyroid
  • Rashin daidaito a cikin barci
  • a jinkirin metabolism
  • Danniya na yau da kullun da matsalolin damuwa

Menene hanya mafi kyau don rage kiba?

Hanya mafi kyau don rage kiba ita ce ta wasu halaye na rayuwa waɗanda yakamata a ƙara su cikin ayyukan yau da kullun.

Samun ingantaccen abinci mai gina jiki dangane da abinci na halitta, yin ayyukan jiki akai-akai, yin amfani da abubuwan rage nauyi da samun mai kyau ilimin abinci mai gina jiki yana ba da bambanci sosai.

Yaya yakamata abincin ya kasance?
Yaya yakamata abincin ya kasance?

Menene mafi kyawun abinci don rasa nauyi?

Mutane da yawa suna neman abincin mu'ujiza wanda zai taimaka tare da asarar nauyi, duk da haka, wannan ba wani abu ba ne da gaske.

Hanya mafi kyau don samun rasa nauyi lafiya kuma ta hanya mai dorewa akan lokaci shine ta hanyar karatun abinci kamar yadda menene mafi kyawun abinci don rasa nauyi.

Ilimin gina jiki

A ilimin abinci mai gina jiki aiki ne na sanin yanayin cin abincin ku da kuma gyara su cikin hankali, baya ga halayen ku na mutum dangane da abinci da cinsa.

Karatun abinci zai taimaka muku samun kyakkyawar fahimtar abinci da tasirinsa akan rayuwar ku da lafiyar ku.

Duk wannan zai zama mahimmanci don ku iya yin zaɓe masu wayo lokacin cin abinci.

Kammalawa

Menene hanya mafi kyau don rasa nauyi? ? Kamar yadda ka gani, mutane suna so su koyi yadda ake rasa nauyi lafiya, amma ba kowa ya san abin da ya kamata a yi don cimma waɗannan manufofin ba.

A cikin wannan rubutun, kun koyi game da wasu mahimman shawarwari kan yadda ake haɓaka sauri, inganci da asarar nauyi.

Shin kuna son labarin yau kamar rasa nauyi lafiya: Ka fahimci yadda wannan zai yiwu da sauri tare da kari da motsa jiki?

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