Yi asarar kilo a rana tare da abincinmu
Wannan tsarin abinci ne wanda aka tsara don duk waɗanda suke buƙata rasa nauyi a cikin rana kilo 1 kuma ka rage ciki. Idan ka sanya wannan tsarin a aikace tsananin Zai ba ka damar rasa kilo 1 cikin kwana 1. Tabbas, don samun damar aiwatar da shi dole ne ku sami kyakkyawan yanayin kiwon lafiya kuma ba nau'in abinci bane wanda zaku iya kula dashi tsawon lokaci; An tsara shi ne kawai don waɗancan lokuta na musamman inda muke buƙatar rage nauyi da sauri kuma mu bayyana kanmu (don bikin aure, liyafa, fareti, da sauransu).
Idan kun ƙuduri aniyar aiwatar da wannan abincin a aikace dole ne kuyi sha ruwa da yawa kamar yadda zai yiwu a wannan ranar, tunda yawancin lokuta wanda ke da alhakin kumburi shine rashin ruwa wanda ke sa jikin mu riƙe ruwa. Hakanan ana ba da shawarar cewa abinci yana da gishiri kaɗan (saboda wannan dalili) tunda gishiri mai yawa ya bushe mu kuma yana sanya jiki saurin riƙe ruwa Baya ga ruwa kuma zaka iya amfani da infusions tare da zaki.
Wani kyakkyawan ra'ayin rage nauyi a rana ɗaya shine kayan abinci na lokacin tare da lemon tsami ko ruwan tsami don kauce wa buƙatar gishiri da yawa. Kuma ba shakka, a Abincin da ba shi da gari koyaushe yana taimaka maka ka rasa nauyi da sauri.
Tabbas, yana da matukar mahimmanci a tuna cewa wannan abincin an bada shawarar ne kawai don rana ɗaya.
Abinci don rasa nauyi a cikin rana
Kawai tashi da safe kuma a kan komai a ciki: gilashin ruwan dumi da gilashin ruwan lemon tsami na halitta.
Bayanan
Jiko na zaɓinku tare da zaki da pam.
Washegari
Gilashin madara mai madara da faski mai haske 1. Hakanan zaka iya canza shi don ɗan itace wanda ba 'ya'yan inabi ko ayaba ba.
Abincin rana
un miyan kayan lambu (wani abu mai haske kamar su namomin kaza, tumatir, bishiyar asparagus, da sauransu) da ɗan 'ya'yan itace don zaɓar tsakanin' ya'yan inabi ko lemu.
Tsakar rana
A rabo daga haske gelatin.
Abin ci
Jiko na zaɓinku da yogurt mai ƙaran mai.
farashin
Abincin tumatir mai ɗanɗano, bishiyar asparagus, leek ko makamantansu, farantin ganyen koren ganye wanda kuka zaɓa da kuma lemu mai zaki.
Kafin kwanciya: jiko da kuke so.
Ta yaya zan iya rasa nauyi da sauri?
A cikin zamantakewar da muke zaune a ciki, muna son komai ya zama mai sauri, walau samun abin duniya, kaiwa wani gefen gari cikin raha ko rage nauyi.
Mun mai da hankali kan na karshen, kowa yana son rasa nauyi da sauri, duk da haka, ƙarancin nauyi yana ɗayan ɗayan ayyuka mafi wahala da za a iya aiwatarwa.
Akwai dabaru da yawa don cimma asarar nauyi mai mahimmanci ba tare da sanya lafiyarmu cikin haɗari ba, ko kuma samun sakamako mai ban tsoro ba. Don cimma wannan, mun bar muku wasu mahimman wurare masu mahimmanci da za ku bi don ku sami kyakkyawan sakamako.
- Kamar yadda muka ambata a baya, wajibi ne a sha ruwa da yawa. Guji ruwan 'ya'yan itace mai wucin gadi, abubuwan sha mai laushi, abubuwan sha mai kuzari ko abubuwan sha. Duk waɗannan suna ƙunshe da adadi mai yawa na sukari, sodium, da carbohydrates kuma suna iya sa mu riƙe ruwaye.
- Yi amfani da ku don rage adadi a cikin abinci. Dole ne mu sarrafa adadin kuzari da muke ci, dole ne mu koyi sarrafa yawan abincin da muke ci a kowane abinci. Ci aƙalla sau uku a rana a ƙasa da yawa kuma a sha ƙarin ruwa.
- Yi motsa jiki a kowace rana. Tare da motsa jiki muna nufin daga tafiya, iyo, gudu, hawa keke ko yin allon motsa jiki a gida. Da kyau, ɗauki shi da gaske kuma kuyi wasanni yau da kullun saboda sauƙaƙe ku rage nauyi.
- Guji carbohydrates kuma ƙara fiber. Yana da matukar mahimmanci watsi da carbohydrates na wani lokaci tunda sun zama sikari da mai mai ƙarancin lokaci, don ƙosar da jikin mu, dole ne mu ci abinci mai wadataccen fiber. Suna cire gubobi kuma suna kula da tsarin narkewar lafiya.
Mun samar muku da wasu irin abinci da ya kamata mu guji idan ba ma son samun kiba cikin sauki.
- Dankali
- Abincin gaggawa: hamburgers, pizza, karnuka masu zafi, da dai sauransu.
- cakulan
- Ice cream
- Butter
- Tace fulawa
Abu mai mahimmanci idan yazo ga rasa nauyi shine yin shi da tunani game da lafiyarmu, bai kamata mu ɗauki kasada ko haɗari da jikinmu da abubuwan banmamaki ko abinci mai ƙarfi ba.
Sauran abinci a rana guda
Abubuwan abincin da ake tsammanin kammalawa a rana ɗaya matakan gaggawa ne wanda ke taimakawa gurɓata jiki kuma yana aiki azaman "fargaba da fargaba" don fara rage kiba. Abubuwan halaye da muke nunawa sune masu zuwa:
- Azumi: abinci mai sauri wanda ke awanni 24 kawai.
- Restuntatawa: Kada a wuce iyakar abinci fiye da kwana ɗaya.
- Tsarkakewa: yana taimakawa jigilar hanji da fitarwa, yana kiyaye tsaruwar hanji.
- Deflame: zaka sami lalataccen ciki tunda ba zaka wahala da laulayin ciki da yawan kumburin ciki ba.
- Detoxifying: zaka guji riƙe da ruwa da kuma riƙe da gubobi.
Menu don rana guda ɗaya
- Bayanan: Kofuna biyu na shayi tare da matattarar lemon da cokalin zuma. Tare da romon lemu mai zuwa.
- Washegari: yogurt mai ƙwanƙwasa.
- Abincin rana: Miyan kayan lambu mai mai mai kadan, karamin salad na latas, arugula, basil da asparagus na farin. Yogurt mara nauyi.
- Abin ci: Ita smoan itace mai accompanieda accompaniedan itace tare da yanki na wholea fruitan itacen duka.
- farashin: Abincin kayan lambu da kayan lambu mai yaushi tare da kayan ƙanshi, babu suturar mai.
Za a iya rasa kilo a rana gudaa?
Idan muna so mu rasa nauyi, kilo ana dauka koyaushe m gwargwado muna so mu rasaYana iya juya cewa nasarar wani ƙaramin mataki ne, duk da haka, asarar nauyi koyaushe yana farawa da kilo na farko.
Rashin nauyi lamari ne na lissafi, Kilo da kilo muna matsowa kusa da burinmu, don cinma nauyin da ya dace. Koyaya, damuwa yana yin wayo kuma muna son rasa nauyi yanzunnan.
Ana ɗaukan abinci mai sauri na kwana ɗaya azaman ƙazamar ƙazamar aiki na awanni 24 wanda zai iya sa mu rasa kilo a rana ɗaya. Koyaya, wadannan abincin za'a iya aiwatar dasu ne na kwana daya kawai tunda suna iya cutar da lafiyar mu sosai.
Nawa ne mafi yawa da zaka iya rasa nauyi a rana ɗaya?
A cikin wata daya zamu iya rasa tsakanin kilo 3 zuwa 4 ta hanya mai kyau idan muka bi tsari mai tsauri. Rashin fam na mai daidai yake da rasa kimanin adadin kuzari 3.500. Idan kana son rasa kilo a mako daya yakamata ka kashe karin adadin kuzari 1000 kowace rana a wannan makon. Wannan asarar caloric ana iya yin ta ko ta hanyar tsauraran matakan abinci ko dole ne a ƙone ta ta motsa jiki.
Don cimma burin kawar da adadin kuzari 1000 a rana Masana ilimin gina jiki sun ba da shawarar ƙirƙirar littafin abinci don kiyaye cikakken iko, ko dai a cikin littafin rubutu ko ta hanyar aikace-aikacen hannu.
Anan ga wasu jagororin da zaku iya bi don cimma burin ku:
- Dole ne ya kasance yi kwanaki 5 zuwa 6 a mako.
- Adadin adadin kuzari da kuka ƙona za a ƙayyade ta shekarunku, jinsi, da nauyinku.
Mun bar maku misalin launukan da mutum mai nauyin kilo 68 ya sanya.
- gudu don 20 min a 9,5 km / h: 229 adadin kuzari
- keken keke Minti 30: adadin kuzari 179
- Nadar bugun nono na minti 30: adadin kuzari 189
- Kickboxing na mintina 30: adadin kuzari 357
Dole ne mu kasance da tsinkaye mai kyau, idan kuna son rage kiba dole ne ku kashe fiye da abin da kuka cinye, ma'ana, ku rage cin abinci ku ci gaba da motsawa. Abincin da yayi alƙawarin rasa kilo 10 a cikin wata ɗayaKoyaya, suna wasa da lafiyarku, cikinku da lafiyarku. Irin wannan abincin yana sa abinci bai isa ba kuma motsa jiki ya wuce kima kuma a cikin lokaci mai tsawo na iya kawo matsaloli masu tsanani.
Mahimman abubuwa don kiyayewa
Shan ruwa yana da mahimmanci don rasa nauyi a rana
Kar ka manta da mahimman bayanai don abincin da zai ba ku damar rage nauyi a rana ɗaya don aiki:
- Shan ruwa yana da mahimmanci, aƙalla kana buƙatar sha lita biyu don ta yi aiki yadda ya kamata.
- Bai kamata ku kankare fruita fruitan itacen ba, tunda yawancin zaren suna zaune a cikin fata kuma zai taimaka muku wajen 'yantar da hanji.
- Idan kana jin yunwa cikin yini zaka iya cin seleri ko karas Babu matsala.
- Idan kun gaji da shan ruwa ana bada shawarar hakan sha koren shayi wanda yake da matukar tasiri, yana taimakawa wajen yaki da yunwa kuma yana taimakawa wajen kawar da kitse. Red shayi kuma ana ba da shawarar sosai.
- Ba kwa buƙatar motsa jikiKodayake idan kunyi, abincin zaiyi aiki koda yafi kyau.
Idan wannan abincin ya kasance yana da amfani a gare ku to muna ba da shawarar ku shiga shafin mu na Facebook danna maɓallin na gaba. Dannawa daya ce kawai don haka ba zaku rasa duk wani shawarwarin kiwon lafiyarmu ba.
INA SON RAGE KADAN KO KASAN KILOS 10 …… CE CEWA INA YI WANNAN CIKIN RANAR NE KWANA ɗaya …… KOWANE LOKACI DA ZAN IYA CIGABA DA ABINCIN
GRACIAS
SANNU SUNANA LARA NE KUMA INA DA SHEKARA 11 CIKIN KARSHEN BES KE YA AUNA NI KILOS 42 YANZU DOLE NE IN AUNA NI 56 SAI A TAIMAKA NI
Ku ci 'ya'yan itace da yawa, yi motsa jiki, aƙalla 30 min. Kowace rana, akan YouTube suna nuna bidiyo da yawa akan yadda ake rage kiba, tare da motsa jiki, motsa jiki, da sauransu. Sha ruwa da yawa 🙂 & dole ne ku sami yawan ƙarfi, har yanzu kuna ƙarami! Shekaruna 14, kuma na fara cin abinci saboda bana jin dadin kaina! kuma yana yi min aiki! Sa'a! (:
Ina cikin kunci a cikin ciki kuma zan so in rage shi cikin kwanaki 7
Ina da sadaukarwa a daren Asabar… Shin zan iya yin sa a wannan Asabar ɗin a cikin komai?
me yasa wata rana kawai zaka yi shi?
Na auna nauyin 53 kuma zan so in rage kiba 5 kadan bana jin dadi
Ta yaya zan rasa kiba Na je gidan motsa jiki na rasa 4 amma ina jin iri ɗaya Ina so in rage nauyi cikin kwanaki 2 kamar da suka wuce
Na auna 51 kuma ina son in rasa zuwa 46, me zan iya yi? Za a iya aiko min da abinci?
Ni yarinya ce kuma zan so in sauka da yawa bana son ganin tufafina a fadada sosai bana ma son ganin maraina kuma zan so sanin yadda zan daina cin abinci idan ina jin yunwa
Barka dai, ina dan shekara 22 kuma na haihu watanni 10 da suka gabata, kuma nayi kama da kiba sosai, ina da nauyin kilogiram 84, na matsu, ina yawan son abinci duk rana, ban san dalili ba, kafin ba na son cin abinci kawai kuma yanzu ba zan iya tsayawa ba.TAIMAKA MIN NOOO DUBI ABINDA ZAN YI !!!
zai zama dole don jure yunwa don rasa nauyi
Ni yarinya ce 'yar shekara 14 kuma zan so na rage siririna, na ga sun yi kiba sosai, shin wannan tsarin abincin zai yi min aiki?
oh kuma zaka iya bani wani motsa jiki
Shekaruna 16 da haihuwa kuma nake rawar rawa, ni bana da matsala amma idan ina so ayi min ciki, wannan abincin zaiyi yadda nake so.
Barka dai ... barka da yamma ga kowa da kowa, kalli wannan abincin ... ba wai ban sani bane ... amma bashi da lafiya sosai, yafi zama tare da wani abincin fiye da ... watakila ku rasa kilo daya amma a cikin ƙarin lokaci amma daga baya ya fi wuya a ɗauki kilo da muka rasa…. ii zaka rike wannan kokarin ne ba KOME BA ... saboda daga baya zaka dawo dasu ka sani .... Na sanya wannan sharhin ko kuma irin wannan yanayin .. babu wani dalili da zai sanya kowa ya yi abin da yake so ..
Amma ba, yana da kyau sosai, saboda idan na gaya muku ...
Ina kawai gaya muku cewa ai mafi kyawun abinci .. cewa ba lallai ne ku yi sadaukarwa da yawa ba ... ii ba ku jin yunwa .. lamari ne na ganowa ... ii ai endolinos sosai weniisiimos .. ii cheap .. misali .. nooo I al Wannan boi yana biyan ni € 12 kowane mako .. ii yana bani shawara me ya kamata in ci da kuma me ya kamata in rasa wasu kilogram din ... & Ina kan yi kyau ... wenoo ina fata kuna la'akari da maganata cikin la'akari da yawa
Barka dai, tsayi na 1'73cm kuma na auna kilo 70. Kimanin shekara guda da ta wuce, na ƙaura zuwa wata ƙasa, canjin ya haifar da canje-canje da yawa a rayuwata da halayena kafin in auna nauyin kilogram 15. Ina bukatan abinci don sauka da sauri ... amma kuma shawara kada in koma tunda ina fama da damuwa kuma idan ban takura kaina ba zan iya cin burodin bimbo rabin rana da rana.
Don Allah wani wanda yake kaifafa mani, Ina bukatar in san cewa ya sami ceto….
Na fara da 95kilos kuma ina auna 72kilos kuma ina fatan in kai 65kilos.
Na gwada cin abinci dubbai da miliyoyi kuma da gaske suna aiki idan kun tsaya a kai, amma ba lafiya a matsayin hanyar rayuwa.
Ina hannun kwararre, masanin ilimin abinci-mai gina jiki kuma ita ta koya min cin abinci, ina cin komai kuma banyi kiba ba ta wani bangaren na rasa nauyi kuma ba abinda zan auna da kuma abubuwan ban mamaki.
Ba na shan magunguna, ko girgiza ko shirye-shirye, kawai na bi tsarin abincin da ya dace da ni.
Yi kwarjini, nemi likitan abinci ko likitancin abinci, babu NURURHOUSE ko abun ƙyama irin wannan, bar taliyar sannan sannan…. SAI kitse.
Ina kashe € 7 duk lokacin da naje dubawa.
Abokaina sun saurare ni kuma sun yi asara a farashin 1k a mako, wato, kilo 4 zuwa 5 a wata.
MUTUMIN DA YA TABBATAR DA WANDA YA MAIMAITAWA…. Abu daya ne kawai ya zama tilas ... KA TABBATAR DA HAKA ... zaka kasance kan tsarin cin abinci.
Barka da Sallah !! Hanya ce madaidaiciya, kar a sauka da abinci, kawai dai
hali da iko
Esk Ba zan iya cin abin da ke sa ni yunwa sosai ba demen wani abincin na ƙarancin yunwa kuma k rasa nauyi ………… .. TAIMAKO ………… .. da gaske ina bukatan sa ………… .. !!!!!
Yau zan fara shi, zan fada muku nan da kwana uku! Kiss
Asabar akwai wata walima bn shilo kuma dole ne ku sanya bikini,
nmas cewa na yi kiba kuma ina son rage kiba cikin kwana 3 kamar kilo 4
Ba za a iya bin abincin sau 3 ba?
Ina bukatar in rasa kilo biyu na gobe zan sha wannan abincin ???
Duba, Ina da alƙawari a ranar Talata, kuma Juma'a ce, me zan iya rasa kimanin kilo 5?
Kuna iya rasa nauyi ta hanyar yin tafiyar awa ɗaya, kuna cin fruitsa fruitsan itacen kawai a cikin yini.
Abincin yana da kyau sosai, ina fata ya taimake ni saboda gobe bayan gobe ina da liyafa kuma akwai wurin wanka
GRACIAS
Ina so in rage kiba saboda ni rabin zafin nama bashi da kiba kamar yadda nake yi a rana daya don Allah ku bani amsa kamar haka ina da nauyin 12 kuma zan je kunfu tanis da joqueyal lokaci guda amma lokaci daban daban don Allah ina so in rage kiba
hanya mafi kyau ta rage kiba itace: amfani da garin kwalliya yau da kullun kuma zaiyi aiki ... shima yanada kyau sosai ga lafiyar ka ...
gaisuwa mai kyau ..
Ni yarinya ce 'yar shekara 11 kuma duk k ba abokaina bane a ajinmu suna gaya min cewa na yi kiba kuma na yi imani da shi amma ina ganin ya fi kyau in kasance mai kiba da kyau k ba fata ba kuma abin kyama Har ila yau, yi tunanin cewa ya fi kyau a samu k ba na fata, amma duk da haka na yi abincin kuma ban rasa komai ba amma duk da haka na je wurin mai gyaran gashin kawata, tana da komai kuma na rasa nauyi sosai xk, ita ma tana da bargon lantarki don rage nauyi kuma yanzu ina da nauyin 34kg kuma kafin 45kg bno besssssitos kuma na bar ku k na yi magana muxo.
NI KADAN DAGA CIKI AMMA INA AUNA KILOS 6 SAI KUMA NA AUNA KILOS 56 KUMA INA DA shekaru 14
INA SON BATAR SATI A SATI DOMIN YAYI SHARI'A ZUWA Tekun
INA SON RASHI WANI ABU AMMA BANA SON ZAMA KAMAR WANNAN Kitsen
NAYI AIKI DA MUGUN BUJI .. don Allah Ina bukatan taimako kuma ba zan iya ma rubuta yadda yatsun hannuna suke da kitse ba .. Na ɗan tsani kaina! plizz taimake ni ko na ci su duka ..
Na yi kiba sosai, suna ba ni shawarar in sha ruwa mai yawa, in gwada sati daya amma hakan ba ta yi tasiri ba, ina jin ina bukatar wani bayanin abincin da za mu ci amma ina ba da shawarar cewa duk wani abinci da za mu ci ya kamata mu tauna shi da kyau kuma ina fata su bani hutu.
Assalamu alaikum, shekaruna 14 kuma na gajera sosai, amma duk da wannan na auna kilo 60 kuma duwaiwai da cinyoyi na da fadi sosai. Ba na samun kwanciyar hankali saboda 'yar uwata da abokaina siririya ne kuma zan so su aiko min da abinci hade da motsa jiki na rasa akalla kilo 50.
Ina so in rage kiba a rana amma ina son cikina ya yi kasa sosai kuma ba cin abincin da ya dace suka ba ni ba ne a karkashin kilo 18 a rana zai iya zama duk abin da yake amma ina so ya yi aiki kuma su musamman sanya abincin da zasu faɗi ok me zasu ci da wanda bazai ci ba
Barka dai, Ni Jacqueline ce, ni 1.69 x 160 ne kuma duniya ta ƙi ni, ban san irin abincin da zan yi ba, amma lafiyata cikakke ce, alhamdulillahi, kawai ina buƙatar ɗan taimako.
hi jacqueline! Duba, Ina 1, 64 kuma na auna nauyin kilogram 81. Na fara yin wani abinci wanda suka min allura da ma'adanai kuma na rasa 4kg a cikin wata ɗaya! Babu sauki haka amma da zarar kun fara sai kun saba da cin lafiyayyun abubuwa sau 6 a rana ... Ina ba da shawara!
Ni dan shirme ne amma ban san me nake bukatar in auna ba don haka bari mu ga abin da ke faruwa, yan kwanakin nan zan fada muku 🙂
hello Ina da tambayoyi guda biyu! na farko… menene ma'anar jiko?, kuma na biyu… .. sau nawa zaku iya cin abincin?, Tunda ya ce wata rana ce kawai
Jiko shine madara, shayi, kofi, ko abubuwa kamar haka,
Ina bukatar in rasa akalla kilo 10 a cikin wata daya, don Allah idan wani yana son taimaka min ya fada min, ina da nauyin kilo 80 kuma ina da shekara 1.68 kuma ina da shekara 14, idan wani yana so ya bar min tsokaci don yin wani abu , na gode sosai 🙂
Barka dai, ina bukatar sauka yaaa 1k da rabi, idan na ci a cikin yini guda kawai lemu ne kawai da suka wuce awa 2 da keke zan iya sauka?
Tare da wannan kawai abin da zaku samu shine ya sa ku rashin lafiya, Ni masanin gina jiki ne, ina aiki tare da masu fafatawa da motsa jiki kuma ina gaya muku kawai cewa wannan na iya ɓacewa ta hanya mafi koshin lafiya kuma ina ba ku shawarar kuyi hakan a wofi ciki.
Na karanta duk bayanan kuma na fahimci duk wadancan mutanen saboda ban kasance cikin yanayi daya ba ... Na bayyana ... Ina dan shekara 1,59 da 6 na auna kilogram 58 Ban kasance mai kiba ba amma na kasance cikin nutsuwa game da hakan Jikina saboda gajere ne kuma ina da kafafuwa sama sama da lamarin shine cewa cikina koyaushe yana kwance amma ina da duwawuna… Zan yi kokarin taimaka muku ta hanyar fada muku cewa ba za ku rasa kilo kilo daya a rana daya ba ba zai yuwu ba idan wannan abincin shima bai yi ba Shin yana da lafiya ... shin kuna iya rasa nauyi ba tare da wucewa ba? TABBAS kar ku yi shakku ... Ina cin al'ada ... Ina da cola na karin kumallo ko ruwan 'ya'yan itace ko kofi ba komai tare da toast da tumatir da mai wannan abincin yana da matukar mahimmanci kuma yana cikin k ƙarin ay k ci… tsakiyar safiya da misalin ƙarfe 12 idan kuna da ambre to aa fruitan itace… don cin abinci na gida ,,, babu buƙatar kumbura ga kayan lambu… kayan zaki zaku iya fruita fruitan itace ,, don abun ciye ciye a kusan 5o6 azaman sanwihc iri ɗaya amma jolin na turkey da aka yanke ba ay na salchicon ko dulzaco ... kuma kuna iya cin y al'ada ogurt a 'ya'yan itace ,,, kuma ga abincin dare babu wani abu mafi kyau k salatin tare da wani abu mai haske misali kifi wasu kayan lambu ... a abincin dare shine inda mafi ƙarancin kuma k ingest amma bana nufin yawan abinci amma yawan ƙarfin kuzari ... kuma da daddare idan zaka kwanta baka kiyaye shi kamar yadda yake duk sauran kwanakin sai ya kara kudin jiki kuma da kyar yake tafiya ... ... Ina baka shawara wannan ... shiga shi da ... 3 sexiomes na keke a mako daya na awa daya (keke yana kara kafafuwa da ciki ban da inganta hali) a sannu a hankali amma a hanzari amm farkon lokutan da zai iya cutar da kashin jakin, kar ka damu idan kun ci gaba da ɗauka kuma hakan na ɗan lokaci k ba zai cutar da shi ba ... kuma don gamawa ina ba ku shawara ku sayi wasu nauyin 1 don farawa da bayan kilogram 3 da tabarma don yin atisaye Ina ba da shawarar ga manema labarai sojoji squats, adominals (lokacin da kake sara musu, kar ku ja wuyanku da hannuwanku, koyaushe kuyi ƙoƙari ku kalli silin don kar ku cutar da ku a wuyanku) sauran motsa jiki k aiki kafafu, ciki abin da k kerais ke rasa nauyi axer kowane motsa jiki sau 20 ba agais case na abin da k sa .... nemi motsa jiki 12 kuma yi su a kowace rana k kada ku tafi don hawa babur ... ( aƙalla sau 3 a mako waɗannan Amma ya fi dacewa a kowace rana cewa kada ku yi ballais tare da keken) ya yi mini aiki, ba kawai rage nauyi ba, idan ba haka ba, yana sa jikinku ya yi haske kuma ku rasa flaccidity .... damuwa game da rashin nauyi da sauri game da abin da zan gaya muku, za ku lura da sakamakon… Ina tabbatar muku cewa lokacin da kuka kalli madubi ba za ku ƙara yin kuka ba….
Ina fatan zan iya yi, da wannan abincin m kgo d yunwa
Yarinya, wannan abincin yana aiki, nayi muku bayani tun jiya na sami wannan shafin kuma na yanke shawarar yin abincin, da safe shan ruwa tare da lemun tsami, don cin koren shayi da kuma duk ruwan la'asar da kuma ruwan dare da lemon. TA YI MATA AIKI, domin na auna nauyin kilogram 60 amma a yanzu ina da nauyin kilogram 58, zan yi wannan abincin aƙalla kwana 1 a mako, saboda yana tafiya yadda ya kamata, mummunan abu shi ne da farko za ka ɗan ji yunwa kaɗan.
LOKACI ZAN FADA MAKA YADDA ABINCIN YAYI
KA RUBUTA RUBUTA DOMIN KAGA YADDA TAKE ZUWA GARE KA KO KA TAMBAYE TA YAYA HAKA
Ina son ku !!
Na auna nauyin 49kg kuma ina son in rage kiba a rana daya kuma hakan ya nuna, musamman ma a cikin ciki, ina jin sauki a jikin duka fiye da yadda nake ji a rana daya?
EE, YANA AIKI! Abin mahimmanci, sosai a abincin dare ban sake cin komai ba a zahiri sau biyu nake ci a rana, da 9 na safe ina cin 'ya'yan itace kuma ina shan ruwa da yawa, lokacin da na dawo daga makaranta har yanzu ina shan ruwa da yawa kuma kuma ina cin' ya'yan itace amma kuma dafaffun kayan lambu, a rana nakan sha kamar lita 3 na ruwa (ba ja ba saboda baya aiki, a hankali nake yin sa amma na sha lita 3) kuma ina yin motsa jiki na tsawon sa'a ... Ina rawa, gudu , yi tsalle kuma yi zaman-zama, yi shi tuni na rasa 3.2kg cikin kwana 3! sumbatar duka ñ_ñ
PS: Nan da kwanaki 10 zan fada muku ci gaban ñ_ñ Ina fata tuni na rasa kilo 10 (:
kuma bakada abincin rana? oO
Barka dai Veronica, tabbas ina yi, ina cin abincin rana, amma abinda nayi mafi kyau shine KUNA karin kumallo
A kwanakin nan abin da na ci shi ne wannan
Karin kumallo 1: hatsi, 'ya'yan itace, yogurt, dads da cuku.
Karin kumallo 2: Quesadillas tare da cuku, 'ya'yan itace, lemun tsami ko ruwan lemu.
Abincin rana: 'Ya'yan itace (apple, kankana da kankana)
Abinci: Salatin tare da kokwamba, latas, alayyaho, karas, ko dai dafaffe ko ɗanye amma ana kashe shi.
BANDA WUTA !!
Wata rana ina shan lita uku daga 8 na safe idan na farka har zuwa 10 na dare lokacin da nake barci
Kowace rana KOWA! Nakan ci gaba da motsa jiki na tsawon lokaci, na sanya waka kuma na motsa dukkan jikina, na yi tsalle igiya, na yi gudu (kasa da kilomita 2), na yi ta zama-zaune da kuma tsugunne, ina hawa da sauka daga matakalar gidana.
A cikin wadannan makwanni biyu na riga na rasa 12.5kg kuma ina farin ciki! KAWAI NE AKE BUQATAR WILLARFIYAR SON ZAMA
A bayyane nake yin abin da wannan abincin ya faɗi, amma har zuwa tsakiyar rana, ma'ana wannan.
Azumi: gilashin ruwan dumi 1 da gilashin lemon tsami na 1 Karin kumallo: jiko guda daya da kuka zaba da kuma plum 1. : Farantin karfe mai zurfin miya da kayan lambu mai sauƙi da ɗan itacen inabi 1 ko lemu.
Ni shekaruna 14, ina da 1.60 kuma na auna nauyin 101 kuma ina son in rasa kilo 40 zuwa Yuni. Shin kuna ganin wannan abincin zai iya taimaka min ????
Haka ne, zasu yi maka hidima, ina da nauyin 85 kuma yau kawai zan fara besssooo
PS: Ina ba da shawara
Barka dai, ina cikin gagarumar gwagwarmaya don rage kiba.Zan gwada wannan abincin da kuke ba da shawara… amma jariri, yaya ake kiyayewa daga jin yunwa ???? A gare ni shi ne mafi wuya saboda ina jin yunwa kuma na shiga cikin mummunan yanayi kuma kaina yana ciwo. Yana da ƙarfi…. Ban san abin da zan yi ba ,,, shin za ku iya gaya mani yadda ba ku jin yunwa ko sha'awar cin abinci ??? na gode
kuma idan zaka sha tsarkakakken ruwa da jelly, kace zakayi aiki
Yana da mahimmanci 😮 Ina kuma son in rasa nauyi da sauri 🙁
Abin da kuke wari na jaki kuma abin da ke faruwa da ku shi ne kasancewa a gaban tsari a duk tsawon ranar kuna cin ganxitos, daidai ne cewa kuna da ƙiba don tafiya don gudu don yin alfarma ga ɗan adam, kuma ku bar lemun shi kaɗai cewa babu zaka lashe don lemo kuma anci lemuka
Abin sha'awa ga wannan abincin, kuma bisa ga na karanta bayanan waɗanda suka yi shi, sun yi rashin nauyi mai yawa a cikin lokaci mai sauri. Na yarda da hydration da motsa jiki, nayi la’akari da cewa idan kuka rasa kiba dole ne ku sha ruwa mai yawa kuma sautin tsokoki.
Zanyi wannan abincin ne a matsayin kalubale ganin kilo nawa zan iya rasa. Ina buƙatar rasa kilo 6 don zama cikakke, don haka sai na fara ba ku labarin yadda ya kasance cikin makonni 2.
Zan gwada hanyar Yadira, zan fada muku mako mai zuwa ...
To ... Ni likitan abinci ne kuma mai gina jiki ... abinda kawai sukeyi shine lokacin da kuka fara cin abinci na al'ada, zaku sake samun nauyi, kamar dai idan kuna cin abinci sau biyu a rana, jiki baya karɓar isasshen abinci. hakan yana adana ajiyar ku kuma baku ƙona kitse ko kuzari…. Ban san yadda zaku iya yin irin waɗannan abubuwa na wauta ba, idan kuna son rage kiba, daidaitaccen abinci tare da abinci sau 5 a rana, da wasanni da yawa .
BARKA DAYA CEWA SUNANA ALEJANDRINA…. NI KUMA INA DA MATSALOLIN SAMUN CIKI NA YI WUTA NA KASHE KILOS 5 SAI NA TASHI. YADDA YA KAMATA KASAN GASKIYA YA KAMATA SU YI IYA RUDADI GASKIYA ...
Ina so in rage kiba Na gwada amma ba zan iya don Allah taimake ni ba
Kai, Ina son in rasa kilo kaɗan ... amma ta yaya zan iya yin hakan don kada in sake jin yunwa?
kwayoyin meizitang
wani ya adana abincin yadda za a rasa kilo 5?
Ina motsa jiki a kowace rana kuma ina cin 'ya'yan itace da kayan marmari da babu kuki ko alawa ko nama, haka kawai kuma na kasance kwanaki 7 ne kawai kuma na riga na rasa fam 7, wato, fam guda ɗaya kowace rana. Tukwici kada ku auna kanku a cikin kilo idan ba fam ba zaku zama mafi saurin ci gaba a fam saboda ku kwaɗaitar da kanku saboda yana da wuya a rasa kilo fiye da fam (mahaukaci) Ina fata kuma shawarata za ta bauta muku Sa'a! !
Abincin dole ne a keɓance shi tunda dukkanmu muna da buƙatu daban-daban… Duba ƙwararren masani.
Barka dai, na rasa kilogram 7 a ciki wanda na saukad da matsakaici 1k kowane mako.
sha ruwa mai yawa
Ina nauyin kilo 53 Ina so in rage kiba kuma ina cin abinci a kowane lokaci, haka kuma bana son yankan da nake da shi haha
Ina so in rage kiba ban ci komai ba
Ina so in zama siriri kamar yadda nake yi don kada in yunwa ……
taimake ni ???
wani ya adana abincin yadda za a rasa kilo 5?
Na auna nauyin 64 amma a jikina na yi kiba: ban da motsa jiki da suke ba ni shawarar na cire sassan da rage kadan
Ina so in rage kiba bana cikin farin ciki .. Ayudaaaaaaaa!
Ina so in rage kiba da sauri
sha ruwa tare da lemun tsami
Ina so in rage kiba da sauri amma ba wanda ya kirga
Barka dai, Na auna nauyin 56 kl Ina so in rasa 5 kl amma ban san yadda nake jin yunwa sosai ba, taimake ni
Ta yaya zan iya rasa kilo 15 cikin kwanaki 25 don Allah a amsa
hello Ina so in sani ko za ku iya cin wani abu don karin kumallo maimakon "plum".
Ina son cin abinci saboda ina da kiba sosai kuma ina samun ciwon kirji :(
Barka da Weight 48 Ni 1.53 Kiero Ku sauka Na yi kiba Ina jin kamar shuka shuka Taimaka min Don Allah
Har yanzu ni matashi ne, ni tsayi 156cm kuma nauyi na ya kai kilogiram 60,7. Na san ban cika kiba ba, amma zan so in rage kiba zuwa kilogiram 55 ko kilogiram 50 a mako. Ko kuma siriri kwatangwalo kimanin 10-20 cm
yi haƙuri ... idan kuna da lokaci mai yawa tare da wannan nauyin da ma'aunin, ku yi aikin cikin natsuwa ... abinci da motsa jiki ... ba abin da zai baku yunwa ... da haƙuri mai yawa ...
Shekaruna 15, na auna 1.64 kuma na auna nauyin kilo 61.7 kuma burina shine in kasance a kilogiram 50 in kula da kaina saboda, kamar ni kaina, na yi rashin nauyi kuma a wani lokaci na rasa 3kg a cikin sati 15 amma sai na hau kuma ni bansan abin yi ba.
Gaskiyar ita ce ni mara kyau ne Ina da shekaru 17, ina da nauyin kilogram 105 kuma ina da tsayi 1.65 cm
Ni 47 ne, na auna kilo 128 .. Na auna daidai da ku… Ina rasa kilo 3 a kowane wata, cikin nutsuwa. Masana na abinci sun ba ni abinci na musamman don mutanen da ke fama da matsalar glucose. Kula, idan ka hada abincin da AKA SAMU SANA'A, kuma kayi motsa jiki, zai yi aiki. in ba haka ba, zai kasance a hankali kuma za ku yanke tsammani ... Ba na son ku zama ɗaya don yawan masu fama da ciwon sukari ko insulin., ... ku bincika acanthosis nigricans ... watakila kuna da juriya na insulin kuma kuna yi bansani ba…. Ina fata babu wanda wannan cutar ...
Zai yi kyau a rasa wadancan kilo na kari wadanda suka bata bayan an rasa wannan kilo a cikin kwana guda
Kuma don kada su yunku ku ci 'ya'yan itace masu ƙananan kalori amma kada ku ci apple ko ayaba, saboda waɗannan' ya'yan itacen suna da kyakkyawar sa'a
To, idan kun kasance garda, zai fi kyau ku ɗauki capillo ku sa a bakinku wanda ke taimakawa kuma bomita lo170 kuma ina auna 45 wannan perfecya na tsaya na kai 30 kuma na yi rashin kilo 15 amma sun ce ba ni da lafiya amma ban yarda da shi ba lokacin da na je likita suna cewa a ƙarƙashin kowane sumba amma hakan ƙarya ne
Don haka kar a rataye ka, ka yi tunanin kai gimbiya ce da kambi na karya kuma ka fi cin abincin ka lalata abincin shine 'ya'yan itacen da aka haramta kuma mutanen da ke ba ka abinci mayya ce.
Barka dai, ni saurayi ne amma ina da tsayi 1.56cm kuma ina da nauyin kilogram 56. Na san na yi kiba domin kaka ta ta fi tawa kasa da ni kuma ba na son hakan, zan yi wannan in ga ko rasa nauyi
hola
Ina bukatan sanin yadda zanyi rashin nauyi saboda na kanyi kololuwa da yawa?
Da fatan za a taimake ni !!!!!!!!!!!!!!!!!!!!!!
Barka dai, ni matashi ne ga wannan ni 1,57 ne amma amma 55,2 KG, shekaruna 11 ne kuma ga suba, ina so in isa kilogirana na 39 ko 0, zan kasance mai laushi sosai amma ina so in zama fata.
don kwanaki nawa suka biyo baya zan iya cin abincin
Barka dai, ta yaya zan rage kiba da sauri? Na gwada abinci. Amma na yi shi tsawon wata daya sannan na barshi sai na fara ci na ci Na auna nauyin 54 kuma na auna 1.53 Na san cewa ba ni da kiba sosai amma ni kafin na auna 40 wannan ya kasance mini wahala sosai domin tun lokacin da nake siriri a da, yanzu ban kasance ba. Ni ma gajere ne don nauyin da nake da shi kuma na yi kiba sosai. Don Allah da gaske ka taimake ni, ban san yadda zan yi kiba ba tare da jin yunwa ba duk lokacin da na je wajan madubi sai na shiga damuwa sai na fara kuka mahaifana na cewa ban cika kiba ba amma na san cewa idan na kasance ina kama da kifi whale
Barka dai –Na so sanin yadda zan guje wa jinyar – tunda wadannan suna sanya ni cin abinci sosai!
Rage nauyi don haka haske yana da kyau matuka, saboda wadancan kilo za a iya dawo dasu cikin sauki .. yana da kyau ka rasa kilo 2 duk sati ba tare da yunwa ba
Na auna 1,65 NE kuma na auna 50 jikina ba karamin birgewa bane domin ina da dunƙuƙulen da yawa ban ma san daga inda suka fito ba kuma tuni nayi ƙoƙarin cin abinci amma bazan iya sarrafa kaina kamar komai ba! Bana tsayawa, yunwa nake ji koyaushe! kuma a saman zan tafi hutu ran biyu ga watan Janairu kuma ina so in zama fata lokacin da duk abin da nake buƙatar fatar jiki Ina cin 'ya'yan itace da yawa amma zan iya cin apụl 3 daga ɗayan don haka ban san abin da zan yi ba Ina son zama fata fata na mai nauyin kilo 40 Ina buƙatar rasa kilo 10 saboda haka zan sa duk ƙoƙarina na ba zan ci abinci ba ina tsammanin zan dinke bakina kuma kawai zan sha ruwa HAHAHAHA ah motsa jiki nace ah
Mafi ƙarancin nauyin nauyi don tsawo / tsawo 1,65 shine 53 - 56 kg.
Tare da kilogiram 50 kun riga kun kasance mara nauyi.
Ina ganin wannan abincin shine kool a wurina, zan saka shi a aikace and .sannan zan fada muku yadda nake doing ..chao
Shekaruna 12 amma na yi kiba, mahaifiyata ba za ta bari in ci abinci na musamman ba kuma ba zan iya cin abin da nake yi ba, na rage cin abinci, ban ci ba ??
Zan gwada shi, idan ya taimake ni, bari in sani (;
Ina son wannan abincin kuma na fara shan ruwa, wanda shine babban abin 😀 Ina matukar damuwa da rasa 1kl cikin kwana 1 kacal !! Zan bi wannan abincin kowace rana saboda ina son shi!
Ta yaya ... Ina yin haka ne don in daina son cin abinci mai ɗanɗano fiye da ice cream duk matakan da nake son siya ???
Shin zaku iya sanya wani abu a cikin madarar madara saboda kawai tana kyamatar da ni, ko kuma maye gurbin shi da madarar waken soya mai dandano mai ɗanɗano?
Ina tsammanin duk abin da wasan lemun da ke ciki yana da kyau, zan yi la'akari da shi don fara shan sa da safe
Zan gwada shi
Wannan bidiyon yana da wari ya san cewa kowa zai iya gani kuma ya zama rashin abinci kuma yana da lafiyar kowa ya zama mai ƙyamar mummunan bermudez waɗanda suka sanya wannan bidiyon
Assalamu alaikum, ni mace ce, shekaruna 16 kuma na auna kilo 80. Abin da kawai nake so shi ne rage kiba, shin kuna ganin wannan abincin zai taimaka min? Kafin na kasance ina fata amma na yi kiba saboda na fada cikin damuwa, me za ka ba da shawara: /? don Allah Ina matukar neman daya, na gode (:
Ina sha'awar bin wannan abincin, amma ban san menene zaɓin jiko ba
Barka dai, na auna nauyin 54 a yanzu, na auna nauyin 49 kuma ina da 1,61, ta yaya zan ji ina cikin koshin lafiya?
Wannan babba amma yadda za a yi duk wannan a rana ɗaya a gare ni ba zai yiwu ba amma zan gwada shi da ɗan wahala amma na tabbata zan cimma shi
Ta yaya zai kasance su kwace shi amma ban yarda da yawa a cikin wannan ba saboda suna cewa abin da intanet ke zana karya ne, mahaifiyata za ta kashe ni idan ta san cewa ina bin matakai daga shafin yanar gizo, mahaifiyata ba ta kamar ni don ƙirƙirar abubuwa akan intanet, 'yar uwata Ba kuma amma ina tsammanin zai iya amfanar da ni sosai, Na daina riƙe cikina, Na auna kusan kilo 37, Ba na amfani da waɗannan abincin da mafi ƙarancin ma'auni
amma dole ne su yi min gawarwakin cewa tunda ban tsaya ba ina ganin kamar ba ni da yadda zan guje shi sannan in ci abincin da mahaifiyata ta bar min abincina amma ban ci ba kuma ga abincin dare ya zo kuma suna hidimtawa abubuwa masu dadi da yawa amma ba zan iya jurewa ba in ga shi wata nasiha ce za ta ba ni ???
idan yana aiki na rasa kiloooo
menene babban tist
Shekaruna 15, ina da tsayi 1.69 kuma na da nauyin kilo 49, amma ina so in rage kwankwaso, wadanda suke da fadi sosai kuma fuskata ma za ta yi shi kuma in bude idan ya yi min aiki.
Barka dai, ina son yin wannan abincin ne don diapeno na fahimci dalilin da yasa kuke bamu abinci 8, kuna iya gaya mani ga cokali mai yatsa cewa zan dauki kowanne?
na gode 🙂
Yi hankali tare da sakamako mai dawowa
Shekaruna 10 kacal kuma ina da shekaru 33 Ina da karamin yarona kuma ina son in rasa kilo 1. Shin wannan abincin zai iya kasancewa? Don kawai rasa kilo 1, kusan duk abokaina fata ne kuma ba kawai ina son in zama fata kamar ta abokaina ba, don haka zan iya yin abincin? Kuma kuna tsammanin zan rasa kilogram 2 a rana ɗaya?
Barka dai, shekaruna 16 kuma ina da nauyin 51 amma ina da ciki (mirgina) kuma ina so in rasa kilo 3. Me zan yi?
Sannu, sunana candela kuma ni ɗan shekara 11 ne, mai nauyi: 55 kuma ina so in sauka zuwa 49, wa zai iya taimaka mini don Allah!
Barka dai! Ina da shekara 12, ina da nauyin 53kg kuma ina auna 1.64cm, ina lafiya, na gamsu, ni ma mai cin ganyayyaki ne kuma ina yin wasanni da yawa, ina yin Zumba, da sauransu.
Barka dai! Shekaruna 14 da haihuwa kuma ina da Rolls guda biyu kuma da kyau ina so in rabu dasu Ina da crums mafi kyau guda 2 kuma suna da siriri kuma da kyau Ni da mirgina ba na jin daɗi kwata-kwata Ina so in rage ko in kawar da waɗannan Rolls ɗin ku yi tunanin wannan abincin yana aiki
'Yan mata, tsarin abincin yana da kyau. Ba tare da son rai ba, za mu zama sirara. Kawai zama da ƙarfi. Lokacin da kake jin damuwa game da cin abinci, koda lokacin da ba ka jin yunwa, sha ruwa. Abin da ya sa suke cewa lita biyu na ruwa ya rage. EE KANA IYA, KYAUTA.
'Yan mata idan kuna so zan iya ba ku bayani kan yadda ake rage kiba ba tare da sake samun kwarjini da ciyar da ku ba, ni kaina na rasa kilo 12 a cikin wata daya, na bar whatsapp na kowane irin rahoto a nan +522297798481
Barka dai, ni shekaru 14 ne, ina da 1,50 kuma na auna kilo 49,5, na yi kiba sosai kuma a ranar 5 ga Yuni na kasance da mawaƙa mafi muhimmanci a rayuwata, zan haɗu da gumaka na Gemeliers a karo na biyu, kuma a kide-kide da wake wake suna tashi sama da 'yan mata kuma na dauke kaina kyawawa, abinda kawai ya gaza min shine hanjin cikina, da fatan za a taimaka
Dole ne in fara da kayan yau da kullun. Kowane jiki daban yake, ma’ana, kowannensu yana buƙatar abinci iri daban-daban, yana ƙona calories a wata hanya daban da dogon lokaci mai tsawo dss. Da kyau na bar wannan ni likitan abinci ne kuma endocrine baya ga mai dafa abinci mai kyau. Wannan abincin anan yana aiki amma mafi mahimmanci shine ba a rage ƙiba amma saboda rashin nauyi sosai. Wannan abincin yana da nauyin nauyi saboda a rana zaka ci hypocaloric wanda bai wuce 1000 kcal ba a rana kuma a saman zaka ci abincin da ke narke kitse da ruwa amma da kyau ka faɗi wannan tare da wannan abincin zaka rasa zuwa kilo 2 ko 3 amma daga cikin wadannan 100 GR ko kasa da haka zasu kasance mai kiba kuma wannan ina ganin shine duk wanda ya karanta anan yana da sha'awar yin asara saboda haka tuna cewa ta hanyar kona 1000 kcal a rana yana karawa zuwa asalin karfin ka zaka bukaci sati 1 ka rasa mai kilogiram daya. Don haka ne dalilin da ya sa ba za a tsawaita wannan abincin ba kafin a sake yin sa kuma yanzu girbi ne idan kun kasance ƙasa da shekaru 16 ba za ku taɓa amincewa da abincin kan layi ba kuma ba wai don ba sa aiki ba amma yaro da saurayi suna cikin ci gaban zamani Wannan yana da matukar wahala ga jiki kuma saboda haka yana bukatar kcal ya bunkasa, wanda kuma nake ba da shawara idan kun kasance a wannan shekarun kuyi motsa jiki na mita 30 a rana kuma ku canza yanayin cin abincinku ta hanyar rage soyayyen abinci, hamburgers da karnuka ... a gaba ɗaya kayan cin abinci kuma zaku rasa nauyi kaɗan kaɗan amma mai tasiri da aminci. GAGARAU !!
1 - rabin kofi na ruwa, kara adadin hatsin shinkafa a kilo daya da kake son rage kiba.
2- kar a sanya hatsin shinkafa fiye da yadda ake bukata saboda wadancan kilo ba a taba dawo dasu ba.
3- Da daddare, a sha ruwan, a bar hatsin shinkafa sannan a sake cika kofin.
Da safe (Alhamis)
1- Da safe a cikin mara komai, sha duk ruwan da ya bar hatsin shinkafar sannan sai a sake cika kofin da ruwa, a rabi.
Da safe (Juma'a)
1- Shan dukkan ruwan, hade da hatsin shinkafa.
Muhimmanci
1- Kiyaye ƙoƙon yayin aikin.
2- Rarraba kwafi (hoto) ga mutanen da ka sani suna son rage kiba, kwafi gwargwadon kilo da kake son rasawa (Kwafi 1 x kilo)
3- Fara tsarin abinci a ranar Laraba ba kafin a raba kwafin ba.
4- Zaka iya rarraba abincin ga kowa a muhallin ka.
5- Kada cin abinci
Barka dai, Ina so in sani ko zan iya maye gurbin ruwan da kimanin lita 2 na ruwan 'ya'yan itace mai haske (mai rai ko mai rai) waɗanda ke da kalori 20 lita lita 0% na sukari, na gode
Barka dai abokaina Ina son in amsa wasu daga cikin amsoshinku (Ni ba furodusan wannan shafin bane) Wannan abincin an tsara shi ne ga mutanen da suke son yin kiba da sauri kuma ya kamata a bi su na kwana ɗaya, ina ba da shawara cewa idan kuna so ku rasa Kilo 10,15,20,25,30, 5 zan iya taimaka muku. Ina baku shawara da kuyi kokarin rage nauyi kadan da kadan saboda in ba haka ba fatar ku na iya yin tasiri ta hanyar budewa Amma idan ranar haihuwar ku ce kuma kuna son yin kyau (ko da kuwa kun riga kun kasance) Ina ba ku shawara kuyi wannan abincin, to za ku iya bin tsarin abinci na kwana uku wanda za a iya samu akan Google. Sannan zaku iya bin tsarin abinci don rasa kilo 11 a cikin sati ɗaya kuma sake aiwatar da abubuwan yau da kullun idan har yanzu kuna son rasa ƙarin kilo Na lissafa cewa a cikin kwanaki 11 zan rasa kilo 11 mafi ko ƙasa da yadda ake bin wannan abincin kwana 10 a jere amma yafi koshin lafiya kuma idan kanason rasa kilo 300 a kowane sati ina baka shawarar ka gina karin kumallonka wanda ya kunshi 400 kcal, abincinka na dare da abincin dare na 150 kcal, kayan ciye-ciye 150 da kuma kayan abinci na 4 kcal. Da wannan nake baku tabbacin cewa zaku iya zazzage duk abinda kuke so amma zaku jira kwanaki XNUMX kafin ku dawo ku aikata shi.Kuma idan kuna jin yunwa zaku iya siye a cikin kantin magani wasu envelopes waɗanda ake amfani dasu don sarrafa damuwar cin abinci da kuma sayi samfuri don sarrafa fitowar alamomi da fatan zai taimaka muku.
Rashin nauyi matsala ce ta kiwon lafiya, ba sosai ba ta hanya mai kyau, a halin da nake ciki na sami nauyi mai yawa saboda na sadaukar da kaina don cin abinci mai sauri da kuma a waje da sa'o'i masu dacewa don aiki, ban da yawan soda ko ruwan zaki masu yawa, kuma da kyau Kamar yadda ake tsammani, na kara nauyi yanzu na yi kiba, na auna 164 cm, kuma a yanzu ina yin nauyin kilogram 73, na san cewa dole ne in rasa a kalla kilogram 60 don gudanar da rayuwa mai kyau, ba na son zama na fata x mai kyan gani fitowar In ba haka ba, bayana na ciwo kuma na damu da wannan nauyin ba tare da ambaton cewa ina rayuwa a cikin ofishi ba, kuma na fara cin 'ya'yan itace, da ruwa duka daga lita 2 zuwa 2 da 1/2, amma ina so in san abin da karin abinci da yakamata na cinye Abincin shine wani abu mai wahalarwa a gare ni in kiyaye saboda ina da rauni na baya, kuma saboda nauyi na, gudu yana tayar min da hankali kuma yana sanya ni gajiya, don haka na yanke shawarar dawo da lafiyata tun ina saurayi ma.
gracias
(1) Uzurin da baya ko girgiza kanka ba zai tseratar da ku daga motsa jiki ba, kuma kuna jin kasala saboda baku yin KOMAI, ma’ana, idan baku daina barin aikata KOMAI ba to ba zaku taɓa gajiyawa ba ... akwai the «core Training»… google shi ko samu a youtube, baya girgiza, baya buƙatar maimaitawa, sabili da haka baya shafar rauni.
(2) Rayuwa mai lafiya ba lokacin da kuka auna kilogram 60 ba, rayuwa mai kyau tana cin abinci mai kyau da lafiya, karatun abubuwa masu kyau da marasa kyau, da yin wasu ayyukan motsa jiki.
(3) Idan kanason rage kiba cikin koshin lafiya, cire sukari gaba daya, kawar da carbohydrates kwata-kwata, sha lita 2 na ruwa ba tare da togiya ba, cin sunadarai masu mai mai kadan, cin koren kayan lambu, anan kuna da abincin ganye (https://www.nutridieta.com/dieta-a-base-de-verduras-verdes/),, kada ku ci 'ya'yan itace biyu masu zaki a kowace rana, ku ɗauki miyar kayan lambu, kumbura tare da kayan zaki (zai fi dacewa "stevia" saboda ba roba ba ce, ta fito ne daga tsire-tsire na halitta) kuma kada ku sha giya ko hayaki.
(4) Abu ne mai sauki kuma ba kimiyya bace sanin wadannan abubuwa da kuma tafiyar da rayuwa mai kyau, abinda yake da wahala shine ka himmatu ga aikata hakan kuma baka zama sarauniyar uzuri ba….
Barka dai hi, Ina so in san ko ya yi aiki ga wani kuma ina da matsananciyar wahala, na ci gaba da cin abinci mai kyau amma dole ne in rasa waɗancan ƙarin fam, shin wani zai tabbatar min da cewa zan iya rasa wannan abincin?
Sannu, ni mutum ne mai shekaru 40 kuma tare da rikicin 40 na rasa nauyi saboda na auna 170cm kuma na auna 92kg kuma a cikin watanni 3 na rasa 15kg kuma zan bayyana yadda:
Karin kumallo: madara mai madara da ɗan koko da rabin gilashin hatsi.
Abincin rana: 'ya'yan itace, yawanci ba a bayyana ba.
Abinci: komai, amma ƙaramin tasa ba tare da gishiri ba kuma tare da ɗan burodi kaɗan wanda hatsi ne cikakke.
Abun ciye-ciye: wainar masara 4 da ruwan 'ya'yan itace na halitta
Abincin dare: yogurt mai narke kawai
Kuma a sama da duka, yi tafiyar kilomita 6 a rana.
Wannan ya kasance daga Litinin zuwa Juma'a, karshen mako na al'ada ba tare da ƙari ko giya ko taba ba.
Kammalawa: 16kg kasa da kowa kuma kowa yana gaya mani girman ni kuma kuna samun riba mai yawa a cikin lafiya da girman kai.
Da kyau, ina fata ya zama misali a gare ku, kawai kuna da ƙarfin hali amma yana da daraja sosai. Gaisuwa 🙂
Koyaushe ku tuna yadda mahimmancin kasuwancinku yake da mahimmanci, kuma kuna so ku ci gaba da
dama masu sauraro. Biyan Kuɗaɗen Ayyuka, Kudin kowace tallan talla ko Kudin Kudin Samun. Har yanzu
buƙatar kiyaye kasuwancin ku da rayuwar ku.
Barka dai! ... da kyau, kamar yadda na fada muku, nima ina so in rage kiba da karin cikina daga abin da na ji (e). Akwai sabuwar hanya, da kyau yanar gizo ba sabuwa ba ce amma tana aiki kuma ina da shekara 15 na fara yin hakan tun ina dan shekara 14, za ku ce ai ba wani lokaci bane, Amma duk da haka shi ne, shi ne a shekara duka. da kuma watannin da suka rage don cika wanin. Ina son bada shawarar wani abu ¨ *** wannan hanyar dan rage kiba da runtse ciki abun mamaki ne, ¨¨ abin da zasu yi shine idan sun je cin abinci suna cin abinci cikin natsuwa koda kuwa basa so, daga nan sai su dauka saifa na ruwa sannan su Bath zasu zama kamar wani abin kyama a gare ku amma idan har kuna son rage kiba ko sa dan yatsan ku a makogwaron ku har sai in baku bom kuma ku ci da yawa papalla azumi shine kyakkyawan sakamako ga yi tsawon kwanaki 6 a sati
taimaka !.
Shekaruna 15, ina da nauyin kilo 86, na auna 1.65m.
Ina buƙatar rasa nauyi da sauri, saboda zan kasance ranar haihuwata ba da daɗewa ba ... Me kuke ba ni shawarar in yi, sau nawa ya kamata a yi wannan abincin?
SANNAN VAELTINA TAGODA NE KUMA BA ZAN IYA RENADA TA Cinye DASKUNAN KIOL TARE DA MARIYA PAULA SABODA HAKA KO A'A KADA KU FUTAR DA GUBA GUDA APPL NICOLAS GLASS DA JUICE SUNA DA KASO NA BABU CIN ABIN DA ZAKU IYA GABA KWANAI DA JINA IFT TAGODA BAN YI KYAUTATAWA BA CEWA BABU ABIN VAELTINA BAYA DA KYAU KYAU IDAN KATERINE EE YANA ABOKI NA Kula
SANNU VAELTINA SE TAGODA TA Cinye DADAKU MAI KYAU KYAUTATA KYAU KADA AKA KO BATA GASKIYA APPLE KIOL KONKON KYAUTA ZUWA ABOKAN KATERINE BUERA MARIA PAULA CEWA ZUWA CUPA NA LLU DEME DEME MUHO AAHHH IDAN YAYI SHI
SANNU VAELTINA GODA KUMA BA ZAMU IYA RENADA A LLUDEME BA DON HAKA BA ´I MARYA PAULA COCO ZATA IYA KYAU KYAU SOSAI AAHH ME NA KYAU
SANNU MARIA PAULA KUMA BA ZAN SAMU KOMAI DANKALI DA KWADAYI JUICE Glasas GUA KYAU KYAU DON HAKA GUBA APPL YES KO NO FUTAS COW COMREAM FAMILAR CEWA A GOPARA MY CUPA A LLUDME EES MASO NO IN I KATERINE PESO A'A AMMA NICOLAS TA Cinye DAYA DA GAGGAWA BAYA DAGA GOMOMER KOMAI
SANNU MARIA PAULA VAELTINA TA SAMU TAGODA KUMA ZAN IYA BADA RENADA COMOE NICLOAS MAIMAITAWA DA TA YI KYAUTAR LLUDEME KIOL1 A'A KO BIRNO KYAU DON HAKA ZAN IYA FADA IDAN KUNA CUTAR DA GABA
SANNU MARIA PAULA VAELTINA TA SAMU TAGODA TA CUTAR DASKUTA KUMA INA IYA RENADA KYAU KYAU DAN HAKA BABU YES KWASKIYA JUICE KIOL GlasAS DAYA 2 DA TA TAFIYA CUPA NA TA KUYI LADANA DA ABOKAI
SANNU BAMARIA PAULA VAELTINA SE TAGODA YANA CIN KWAKWAI KUMA INA SAMU KOMAI KUNNON JUICE GLASS SABODA HAKA BAN BAYA BA KUMA YNN YANA KUMA I MARIA PAULA CEWA DOMIN CUPA TA TA RUWATA INA SON KYAU KYAU KYAU ASI KI YE 2
SANNU ABA MARIA PAULA VAELTINA TA TAGODA NE KUMA INA IYA RENADA IN BUKA ULLDEME FRIENDS COCO KIOL GLASS SABODA HAKA IDAN KUNA PAPAS SIMOS KYAU KYAU JUTO VAELTINA BABU YNN YES DA DIEGO YES MARNE COCONUT KJ
SANNU NE MARIA PAULA VASO VAELTINA NO DA YNNI EE DA DIEGO EE KUMA NI EE MARIA PAULA NA Cinye CEWA CUPA ULLDEME NAGARI NA MUHAS BUJAS
SANNU NI MARIA PAULA, WA'DANNAN NASIHA SUNA AIKI
saboda bai yi min aiki ba
SANNU VALETINA TAGODA NE KUMA INA IYA TSAYA GOPARA RAIN ME KIOL SABODA KYAU MARIYA PAULA COCO GLASS NA RUWA SUNA KO A'A KYAUTA KYAUTA GA WALIYAR SHAFAR VAELTINA TA ZAMA KAMAR KADA TA KYAU CEWA KIOL 4
SANNU VALETINA TAGODA NE NI BUEDO BA KOME NA I AGOEJARESISO FUTAS GOOD COCO SABODA BA MARIA PAULA INA CE MURNA NI
SANNU NE MARIA PAULA NA SANI CEWA VAELTINA SETAGO CEWA DON Warkar da CUPA NA A LLUDEME YANA CIN DASKUFAN GASKON KONCON JUICE KIOL KYAU 2 YANA DA KYAU MAI KYAU GA MATA BULAS DEMO KO FUTAS KUMA GA SAYUNO LEMON JUIL DOMT
SANNU MARIYA PAULA SE VALETINA SE TAGODA CIN PAPAS
Barka dai, Ina sha'awar, ina son abinci ya rage kusan kusurwa 30, ina da ɗan nauyi kuma gaskiyar magana ina da matsalolin gwiwa idan zaku iya bani abincin da yake na kayan lambu da 'ya'yan itace, na gode
Wannan labarin yana da kyau. Idan baka cikin abinci kuma ka fara yin hakan a rana guda, tabbas ka rasa kilo daya, amma abinda kake asara shine ruwa. Idan ka rasa kilo daya kana bukatar rasa akalla adadin kuzari 7.000-9.000 kuma jikinmu yana cinye tsakanin calories 1.500 zuwa 2.000 a kullum, kawai ya zama dole ayi lissafi. Ba shi yiwuwa cewa da gaske kun rasa wadancan adadin kuzari 7.000-9.000 da suka cancanta don rasa kilo, abin da aka rasa shine ruwa. Kuma idan kun riga kun fara cin abincin, ya rigaya shine farkon abinda kuka rasa, don haka ba zai yi wani amfani ba. Koyon cin abinci mai koshin lafiya shine abin mahimmanci kuma ba maganar banza ba wannan.
Ina cikin kalubale kuma 1kg kawai nake bukata don samun shi, ina bukatar in rasa wannan kilogram din da sauri, ina fatan wannan abincin zai min aiki