Abin da ya sa mutum yake sake yin nauyi bayan ya rage cin abinci

Yawancin mutane da suka rasa kilo 10 suna sake rabin nauyin a cikin shekara ɗaya ko biyu. Wannan ba labarin ikon nufin bane cakuda ilimin lissafi ne da kuma kuskuren shiryawa: Shirin ya shafi abincin ne kawai, ba abin da ke faruwa bayan hakan ba. Ga abin da ke faruwa da gaske, da abin da za a yi game da shi.

Jikinka yana ƙonewa ƙasa da yadda kalkuleta ta ce.

Ƙananan jiki yana ƙone makamashi kaɗan, kuma ana sa ran wannan ɓangaren: rage daga 95 kg zuwa 85 kg rage kashe hutu da kimanin 80-120 kcal da rana kawai daga rasa nauyi. Matsalar ita ce bangaren calculators ba su tsara. Bayan dogon rashi, jimlar kashewa yakan zama karin 50-150 kcal kowace rana ƙasa da abin da za ku yi hasashen don sabon nauyin jiki.

Mafi yawan wannan rata motsi ne. Bayan makonni 12 da rashin abinci, ba ka damu sosai, ba ka yi tafiya a hankali, ba ka zauna a ƙasa ba. A aikace yana kama da tafiya daga matakai 9,000 a rana zuwa 6,000 kimanin 120-150 kcal ba tare da lura da hakan ba. Shi ya sa yawan matakai da muke yi a kowace rana yana ɗaya daga cikin ƙananan adadin da ya kamata mu lura da su.

Ba a sake saita hormones na yunwa sa'ad da aka daina cin abinci ba

Leptin, hormone da ke nuna cikawa, ya ragu da kashi 30-50% bayan kusan mako guda a cikin rashi mai tsanani. Ghrelin, wanda ke haifar da yunwa, yana tashi. Sakamakon shi ne cewa wannan abinci mai yawan adadin kuzari 600 yana cika ku da ƙarancin abinci bayan cin abinci fiye da kafin. A cikin mutanen da suka rasa kashi 10-15% na nauyin jiki, wannan rata har yanzu ana iya auna shi watanni 6-12 bayan an gama cin abinci.

Saboda haka yunwar da kake fuskanta bayan ka ci abinci ba ita ce yunwar da ka fara da ita ba. Yana da ƙarfi, kuma yawanci kana fuskantarsa ba tare da tsarin da kake da shi ba yayin da kake bin sawu.

Babban ɓangaren da aka samu ba ya da kiba

Glycogen gram ɗaya a cikin tsoka da hanta yana riƙe da kimanin gram 3 na ruwa, kuma kantuna suna gudu 300-500 grams. Idan ka koma cin abinci na al'ada na carbohydrate da gishiri, sikelin zai tashi 1,5-2,5 kg a cikin kwanaki uku zuwa biyarKa yi tunani . Ba zai iya zama mai kiba ba: kilogram na kitse yana da kimanin kilocalories 7,700, don haka kuna buƙatar cinye kilocalories 2,500 a kowace rana don gina shi da sauri.

A nan ne yawancin mutane suke karyewa. Suna ganin ƙarin kilo biyu, sun yanke shawarar cewa duk abin ya gaza, kuma sun koma tsohuwar al'ada. A cikin kwanaki 7-10 na farko bayan cin abinci, sikelin ba kayan aiki ba ne na ma'aunin mai.

Ka rasa tsoka kuma ka rasa kudaden da kake kashewa tare da shi.

A abinci mai tsanani ba tare da horo na ƙarfi ba kuma da ƙarancin furotin, kashi 25-30 cikin ɗari na nauyin da aka rasa shine nama mai ƙoshin lafiya. Wannan yana rage kashe kudade na dindindin kuma, mafi mahimmanci, yana canza inda ƙari ya tafi lokacin da shigowa ya dawo.

Mafi ƙarancin abin da ke hana shi shi ne takamaiman: Darussan motsa jiki 2-4 a mako, 10-15 na aiki a kowane babban rukunin tsoka a mako, 5-10 maimaitawa akan manyan ɗagawa (squat, deadlift, latsa, jere, jan sama), da 1,6-2,2 grams na furotin a kowace kilogram na nauyin jiki. Ga mutum mai nauyin kilogiram 80 wanda shine gram 130-175 na furotin a rana, raba cikin abinci 3-4 na gram 35-45.

Babban kuskure: abincin yana da ranar ƙarshe, kiyayewa ba shi da ranar farawa

Wani misali na wannan: Makonni 14 a 1,500 kcal, burin ya isa, kuma washegari ka ci kamar yadda ka ci a baya kusan 2,700 kcal. Wannan rashi na 1,200 kcal a rana shine 8.400 kcal a mako, kusa da kilogram na mai a mako.

Dole ne canji ya kasance a hankali. Ƙara 100-150 kcal a mako, mafi sauki ta hanyar carbohydrates da kuma kadan mai, a kan 4-8 makonni, har sai ka kai kimantawa kiyayewa. Sikeli zai hau kan makonni biyu na farko daga glycogen, sannan ya daidaita. Ma'anar wannan lokaci ba rasa nauyi yana koyo abin da ainihin kiyayewa da ake ciki.

Shirye-shiryen da za su taimaka maka ka samu nasara

1. Ka rage yawan adadin calories 300 zuwa 500, ba 800 zuwa 1,000 ba. Manufa 0,5-1% na nauyin jiki a mako: a 90 kg wanda shine 0,45-0,9 kg.
2. Ka ci gaba da cin abinci mai gina jiki a kowace rana, har da karshen mako.
3. Horar da ƙarfin jiki sau uku a mako don minti 45-60, wannan nauyin motsa jiki, rubuta nauyinka da maimaitawa.
4. Ka ɗauki matakai 7,000 zuwa 9,000 a rana a matsayin ƙasa, idan ka auna su da agogo ko kuma waya.
5. Bayan makonni 10-12 a cikin rashi, saka makonni 1-2 a kiyayewa, sannan ci gaba.
6. Ku auna kanku safiya 4-7 a mako kuma ku duba kawai a matsakaicin mako.
7. Ku yi barci na awa bakwai zuwa tara. Bayan sa'o'i biyar zuwa shida, yunwa da kuma yawan abincin da ake ci kullum suna ƙaruwa sosai.
8. Ka saita iyakar aikinka a gaba: idan matsakaicin mako ya wuce kilo 2 sama da nauyin da aka yi niyya, za ku koma ga rashi mai sauƙi na makonni 3-4.

Lokacin da za ka je wurin likita

Mafi yawan wannan matsala ce ta tsarawa. Wasu daga cikin su ba haka ba ne:

• Rashin fiye da 5% na nauyin jiki a cikin watanni 6 ba tare da ƙoƙarin yin ba.
• Gajiya mai ɗorewa, jin sanyi, asarar gashi, bushewar fata, ko kumburi a gaban wuyansa ya cancanci a bincika aikin thyroid.
• Sau uku da aka rasa haila a jere.
• Kukan bayan cin abinci, shan magunguna masu saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa
• Ciwon sukari, hawan jini, ciwon koda, ko kuma shan magunguna kamar su corticosteroids, insulin, ko wasu magunguna masu hana baƙin ciki Ku tattauna da likitanku game da abinci da kuma motsa jiki.

Abincin da ba za ka iya tunanin kanka kana ci gaba da yinsa ba cikin watanni 12 ba shirin rage nauyi ba ne. Lamuni ne.

Gajerun bayanai

• Bayan cin abinci jikinka yana cinye calories 50-150 a rana fiye da yadda kalkuleta ta annabta, galibi ta hanyar rage motsi na kai tsaye da ƙananan matakan.
• Na farko 1,5-2,5 kg da suka dawo sune glycogen, ruwa da gishiri, ba mai ba su amsa musu.
• Furotin a 1,6-2,2 g/kg da kuma motsa jiki 2-4 a mako yana kare tsoka, kuma tsoka tana kare kashewa.
• Komawa zuwa kulawa a hankali: +100-150 kcal a mako a tsawon makonni 4-8, maimakon tsalle-tsalle na 1,200 kcal a cikin dare.
• Idan ba ka samu al'ada ba, ko kuma kana ganin ba ka da lafiya ko kuma kana da matsalar cin abinci, hakan ya nuna cewa kana bukatar ka je asibiti.