John Myers
Ciki a kashe
Idan kana son rage kiba, dole ne a yi ba tare da mai ba, an ce. Domin ba tare da kitse a kan faranti ba, ba wanda ya kai ciki da hips. Yana da ma'ana kuma, ko ba haka ba? A zahiri, duk da haka, wannan ka'idar ta daɗe, in ji masana abinci mai gina jiki a yau. Domin mai ba ya sa ku kiba – akasin haka. Idan ka ci kitsen da ya dace, har ma za ka rage kiba, ka rabu da cikinka.
Fat yana sa ka ƙiba? A'a, a'a!
Ta yaya yake aiki? An yi bambanci na asali tsakanin madaidaitan sinadarai masu kitse da kuma monounsaturated ko polyunsaturated fatty acids. Ana samun cikakken kitse a cikin abincin dabbobi kamar nama da cuku. Polyunsaturated acid, misali B. omega-3 ko omega-6 fatty acids, ana samun su a cikin kayan shuka irin su man zaitun, avocados, goro, ko kifi kifi. Kuma daidai waɗannan kitse ne ke yin abubuwan al'ajabi. Maimakon yin ƙaura nan da nan zuwa kitsen ciki, polyunsaturated acids suna daidaita metabolism kuma suna tabbatar da cewa hannayen soyayya sun rushe a can. Babban dama? Kuma wannan slimming sakamako yana ƙaruwa idan muka canza zuwa rage cin abinci na carbohydrate a lokaci guda, watau ba da hankali ga burodi, taliya, da cakulan fiye da yadda aka saba. Kawai a haɗa menu mai launi tare da kayan lambu da yawa, salati, kifi, da kayan kiwo, kuma kawo avocado mai daɗin ciki mai daɗi a kan tebur sau da yawa a rana. Bugu da ƙari, yi amfani da man zaitun da yawa da kitse mai cike da kitse ko sinadarin hydrogenated daga abinci masu dacewa. Muhimmi: Sha 2-3 lita na abubuwan sha marasa dadi kullum. Tare da motsa jiki na tazarar mu (duba ƙasa) zaku ƙone ƙarin adadin kuzari da yawa. Dangane da nauyin farawa, zaka iya rasa har zuwa kilo 3 a cikin mako guda. Kuma musamman akan ciki. Yayi!
Cikina ya kashe albarkacin abincin avocado
- Salatin 'ya'yan itace
Ko a matsayin mai farawa ko tsakanin - salatin avocado mai 'ya'yan itace ko da yaushe yana aiki. Haɗa salatin da kuka fi so akan faranti kuma yi masa ado tare da avocado 1/2, ƙwanƙara 1 na strawberries, da ƙwanƙara 1 na blueberries. Ku bauta wa tare da 'ya'yan itace vinaigrette.
- Gurasa yadawa
Don yada al'ada, kuna buƙatar sinadarai 4 kawai: 1 avocado, 1-2 cloves na tafarnuwa, gishiri, da barkono. Kawai murkushe naman tare da cokali mai yatsa da kuma haɗuwa a cikin yankakken tafarnuwa, kakar - an yi.
- Chocolate cream
A cikin wani blender, puree 1 avocado, 3 tsp koko, 1/2 tsp kirfa, wasu maple syrup, da 2 ganye na Mint. A yi ado da 'yan blueberries a ci su a matsayin kayan zaki ko kuma a matsayin magani na lokacin kwanta barci.
- kore smoothie
Sanya 1/2 avocado, 1 sanda na seleri, 1/3 kokwamba, 1 dintsi na letas, da 2 diced apples a cikin wani blender tare da dintsi na kankara cubes. Yi ado tare da yanki na lemun tsami kuma ku ji daɗin karin kumallo ko azaman abun ciye-ciye tsakanin abinci. Kasa zuwa sama! Ana iya samun ƙarin girke-girke mai santsi a nan.
Belly kashe godiya ga horon tazara
Maimaita kowane motsa jiki na tsawon daƙiƙa 30 cikin sauri gwargwadon iyawa. Bayan haka, zaku iya hutawa na 20 seconds. Bayan zagaye 3, aikin motsa jiki ya ƙare.
- Kwallon kwando
Tsaye tsaye, riƙe ƙwallon a gabanka, kuma ƙara maƙarƙashiya. Yanzu ɗauki babban mataki gaba da ƙafa ɗaya kuma ku durƙusa gwiwoyi tare da ɗayan. Kwallan yana motsawa zuwa gefe. Yanzu koma wurin farawa, kuma canza bangarorin. Maimaita don 30 seconds. Wannan yana horar da gindinku da cinyoyinku.
- Squats tare da ball
Tashi tsaye. Riƙe ƙwallon a gaban ƙirjin ku kuma damke hannuwanku sosai. Yanzu ku durƙusa gwiwoyi kuma ku shimfiɗa duwawun ku da baya. Maimaita don 30 seconds.
- tsalle igiya
"Rope Skipping" yana horar da juriya, daidaitawa, ikon tsalle, abs, kafafu, da kasa. Ƙari ba zai yiwu ba! Ɗauki igiya a hannaye biyu kuma ka yi tsalle da sauri kamar yadda za ka iya don 30 seconds. Amma a yi hankali: haxarin haxari. A matsayin mafari, ɗauki sauƙi.
