Mataki na farko shine rage kitsen jiki, ga yara maza idan kitsen jikinmu na yanzu ya wuce 15%, ina ba da shawarar sosai a rage kitsen jiki zuwa kashi 12% zuwa 13% kafin fara cin abinci mai gina jiki mai tsafta.
Sannan, ga 'yan mata idan kitsen jikinmu na yanzu ya wuce 25%, ina ba da shawarar ku sauke zuwa kashi 20% kafin ku fara cin abinci na gina tsoka.Amfanin ƙananan kitsen jiki shine kiyaye jikin mu ga insulin.
Mataki na biyu shine gano girman adadin kuzarin da jikinmu ke buƙata don samun tsoka mai tsabta.Abincin caloric shine mafi mahimmancin mahimmanci don samun tsoka, to, tsoka mai tsabta yana buƙatar kula da ragi na caloric matsakaici.
Yawan adadin kuzari na yau da kullun da kashi 10% zuwa 15%, kamar yanayin ma'auni na adadin kuzari na yau da kullun shine adadin kuzari 2000, sannan lokacin ginin tsoka ana buƙatar ƙara yawan adadin kuzari zuwa 2200-2300 adadin kuzari, irin wannan kewayon na iya haɓaka tsokar mu. gini sakamako, sabõda haka, da girma kudi na mai zuwa m.
A al'ada, wannan rarar na iya tabbatar da cewa muna girma rabin fam a kowane mako, ko da yake kuna tunanin wannan rabin nauyin nauyin ba shi da yawa, amma ya kamata ku lura cewa wannan rabin kilo na nauyin shine yafi girma tsoka, girman kitsen ba shine girma ba. da yawa.
Mataki na uku, wanda ya dogara ne akan mataki na biyu, shine ƙididdige ma'auni na manyan sinadirai guda uku a cikin adadin kuzarinmu, wato furotin, mai da carbohydrate, da zarar mun gano abin da ake bukata.Misali, abincin yau da kullun na furotin shine 2g a kowace kg.
Za mu iya lissafta bisa ga tsayin jiki, nauyi da yawan kitsen jiki.A cikin tsarin cin abinci na yau da kullun, yakamata mu kalli yanayin jikinmu kuma kada mu ji tsoron daidaita shi, saboda yanayin jikinmu shine mafi gaske.
Mataki na hudu shine cewa kana buƙatar kula da nauyinka.Abu na farko da za ku yi a kowace rana idan kun tashi shine ku auna nauyin jikinmu da kitsen jikinmu, sannan ku ɗauki matsakaicin kwanaki bakwai a mako kuma ku kwatanta shi da matsakaicin mu na mako mai zuwa.
Yayin da muke samun nauyi, ƙarfinmu kuma zai inganta, kuma muna buƙatar yin abin da ya dace game da rikodin motsi, don haka tabbatar da cewa muna yin nauyin haɓaka mai girma kuma sannu a hankali yana da ƙarfi.
Lokacin aikawa: Agusta-01-2022