Mafi kyawun tabbacin ingancin kowane tsarin sirrin shine ainihin bayanan wadanda suka yi sa'a da su rabu da dorogram marasa amfani, da kuma kula da kyakkyawan sakamako na dogon lokaci.
A Amurka, an kirkiro wani rajista na kasa na kadada mai nauyi, wanda yake tsunduma cikin nazarin asarar mai nasara. Dangane da ka'idodinta, asarar nauyi akalla kilo 13.5 na asarar nauyi (wanda shine fam 30), da kuma kiyaye sakamakon da ba shi da kasa da shekara guda. Binciken da aka rasa shine babba: ta hanyar talla a cikin jaridar, labaran a cikin mujallu, talabijin. Kafin shigar da rajista, batutuwa cike cikakken tambayoyi. Bayan haka, ana iya amfani da tambayoyin kowace shekara. Nazarin waɗannan tambayoyin da hidima a matsayin tushen bincike.
Siffar binciken ya kasance mai ban sha'awa: Sama da mutane 5,000 da suke so su raba kwarewar mutum. Abubuwan da suka mallaki su suna da kyau: A matsakaici, kowane nauyi rasa 33 kilogiram. Muhimmin abu shine cewa irin wannan nauyi ya ci gaba da shekaru 5-7: aƙalla a duk lokacin bincike. Don haka, rajista ya hada da mutane nasara a cikin asarar nauyi a duk ka'idodi.
Amma ga Janar Halirar rukuni na ƙungiyar masu amsa, matsakaicin shekarun membobin shekaru 47, kashi 77% daga cikinsu mata ne, kashi 95% wakilan tseren Turai ne. Irin wannan samfurin ƙididdiga ya fi isa ga yanke hukunci mai izini, tunda yana la'akari da fasalin ilimin kimiyyar kwakwalwa da rayuwa.
Amfani da hanyoyin slimming
Daya daga cikin mahimman wuraren binciken shine tambayar yanayin nauyi. Kamar yadda ya juya, akwai adadi mai yawa na hanyoyi daban-daban waɗanda ke amfani da batutuwan don samun raguwar raguwar nauyi. Rabin mahalarta taron sun sami damar jimre wa matsalar yawan adadin nauyi, wasu na bukatar taimakon kwararru. Masana abinci mai gina jiki, likitoci, ƙwarewar shirye-shiryen kasuwanci na musamman sun zama masu asarar asara mai nauyi. Mafi inganci da mashahurin asarar nauyi asara sune:
- Kidaya adadin kuzari;
- Kidaya yawan samfuran;
- Karkatar da amfani da wasu nau'ikan abinci.
Amma don kiyaye sakamakon da aka samu, mahalarta rajista a cikin 90% na shari'oi sun yi amfani da haɗewar abinci da aiki na jiki a cikin shirin su. Duk da cewa kowa yana da hanyoyinsa na yin kilo kilo, yayin binciken da aka bayyana - Abubuwan da ke ban sha'awa kuma ba su damar kirkirar wani tsarin ga duk waɗanda suke so su ci gaba da jituwa:
Halaye halayyar mutanen da suka yi nasara wajen kiyaye yawan wuce haddi
Abincin da ke faruwa akan amfani da abinci mai ƙarancin kalori da kayayyaki masu tsattsauran ra'ayi.
Amfani da karin kumallo yau da kullun.
Aiki na jiki.
Yau da kullun.
Babban matakin iko da hankali kan aiwatar da abinci.
Ƙididdigar binciken binciken kawai a farkon kallo na iya zama kamar bushewa da ban sha'awa. A zahiri, binciken rajista na kasa yana samar da bayani mai mahimmanci dangane da kwarewar dubunnan mutane. Wataƙila wannan bayanin mai yiwuwa ne ga waɗanda ke farawa don yakar adadin nauyi.
Asirin abinci mai nasara
Babban wuri a cikin menu na cikin nasara rasa kayan aiki tare da ƙananan matakan adadin kuzari da aka samu daga kitse. Wannan shi ne fitsari na waɗanda suka yi gwagwarmayar kowane ƙarin kilogram sannan kuma suka fita daga wannan gwagwarmaya - yayin da suke riƙe sakamakon da ya samu yadda zai yiwu. A matsakaita, yawan adadin kilocalorias ya kasance 1379. Koyaya, an san cewa rahoton da ke faruwa da kai kamar 30%. Yin la'akari da wannan kuskuren, yakamata a dauki matsakaicin mai nuna a 1800 kiliya a rana.
Na babban amfani shine yawan adadin kuzari daga mai, wanda ya cinye mahalarta a cikin tambayar shekaru da yawa - 29%. Wannan shi ne, a zahiri, abincinsu abinci ne mai yawan abinci.
Hakanan dole ne mahalarta mahalarta su nuna yawan hidimomin abinci da yawa waɗanda ake amfani da su a rana. Ya juya cewa a cikin menu na mutane waɗanda suke so su rage nauyi baraka, nama, kifi, legumes, kuma akwai kusan kashi biyu na samfuran kiwo a rana .
Abubuwan da ke biye da asarar mutane masu nasara shine fifikon samfuran samfuran samfuran mai da sukari, gami da ƙara yawan abubuwan sha.
Kwararru ma masu sha'awar, sau nawa ne mutane a rana tare da rage nauyi. Dangane da zaben da yawa, wanda aka gudanar kowace shekara, an gano cewa nazarin ya ci matsakaicin matsakaita 4.7 a rana. Yanayin iko ya ƙunshi karin kumallo, abincin rana, abincin dare, kuma a tsakanin su na iya zama ɗaya ko biyu ƙanana, abun ciye-ciye. Af, asarar nauyi mai nasara bai hana gaskiyar cewa kusan rabin fasahohin abinci suna faruwa a gidajen abinci ba, ciki har da gidajen abinci na abinci mai sauri.
Cikin nasara mutane sun rasa mutane na musamman game da amfani da karin kumallo. Bayan haka, karin kumallo ne wanda ke ba da makamashi don aiki na jiki, dogo yana rage jin yunwa da sha'awar cin wani abu.
Mai ban sha'awa da lura da bambancin abinci na mahalarta taron mahalarta. Ya juya cewa a cikin menu da suka mamaye kayayyakin monotonous waɗanda ke rage ci, da ke haifar da ƙarin ci abinci, wanda ke taimaka wa rage nauyi. Nazarin waɗannan binciken ya nuna cewa dunkewa ne saboda bambancin shine ba kawai ta hanyar "classic" tare da jita-jita da yawa (da wuri, kayan zaki), amma har sau da yawa. Bayyanar sabon dandano a cikin abincin yana haifar da sha'awar gwada kwanakin kuma, amma abincin da yake da sauri. Don haka, iyakantaccen zaɓi na samfurori shine mai hanawa wanda ke taimaka wa ƙasa da ci da kuma kiyaye nauyi akan mai nuna alama.
Kasa da talabijin - ƙarin motsi!
Binciken ya nuna cewa wanda yake so ya dakatar da nauyinsa, ya kamata ya kula da motsa jiki, yana tafiya, kowane nau'i na aiki. Yana da mahimmanci a zaɓi daidai waɗannan darasi waɗanda ke ba da cikakken jin daɗin fahimta: zai iya gudana, hawan keke, amma mafi yawan aiki kuma mafi yawan ayyukan aiki ne.
Tattaunawa da kai ga motsi na tsawon awa daya a rana. Me yasa don kyakkyawan tsari, siriri ya zama abokai tare da motsi? Ayyukan jiki yana haifar da ƙara yawan kuzari. Rage nauyi a cikin abincin iri ɗaya yana da sauƙi yayin da ake kashe adadin kuzari saboda wasanni da tafiya. Abin baƙin ciki ne cewa ba kowa yakan mallake su da yawa kuma nemo karfin a kowace rana don yin wani ɗan lokaci kaɗan zuwa motsi, juriya, kungiya.
Dangane da binciken, aka bayyana shi cewa ƙarin ƙungiyoyi masu aiki, musamman na tsari, hanzarta asarar nauyi kuma taimaka riƙe nauyi. Don kwatanta wannan fitarwa, masu binciken sun kwatanta adadin mintuna waɗanda suka kwashe mata a matakai daban-daban na asarar nauyi. Wakilan kyakkyawar jima'i waɗanda ke tsunduma har zuwa minti mil mil ɗari biyu, suka jefa kilogiram miliyan 8 a wata. Idan sama da wannan lokacin aka kashe akan aiki na jiki, nauyi nauyi ya fi kilogiram 12, idan ƙasa - kimanin 2 kg. Tunda yawan mutane da yawa suka shiga binciken, waɗannan masu nuna alama ya kamata a tsinkaye su azaman dalilin tunani. Kawai kadan karuwa a kan tafiya ko keke - da kuma mafi yawan adadin kilograms za a sake saitawa. Guda mata da maza waɗanda suke gujewa azuzuwan rasa nauyi da sauri.
Wadanne irin aiki ne wadannan nasarar rasa mutane masu nauyi mutane? Tafiya shine babban nau'in aiki. Yana da duniya, da ya dace da kowane irin adadi, ba taya kuma a lokaci guda ya yi nasarar taka muhimmiyar rawa a asarar nauyi. Wani ya ci gaba da tafiya kawai, wasu sun haɗu da tafiya tare da gudu, suna tafiya cikin kulob din motsa jiki, suna yawo. Yana da mahimmanci a wannan lokacin da aka kashe akan lokacin wasanni ba za a yi amfani da ita don duba TV ba, don zama a cikin wasannin kwamfuta ko barci kawai. Idan aka kwatanta da matsakaicin mutum, da pold ciyarwa a kan TV ya kasance 30% ƙasa. Mafi amfani - da ƙarancin cutarwa!