رژیم نویسی
یکی از روشهای تناسباندام استفاده از رژیم غذایی مناسب در کنار ورزش مناسب است درصورتیکه شما میخواهید اندامی متناسب در جهت حفظ سلامتی داشته باشید بهتر است تا از افرادی که در کار رژیم نویسی تبحر خاصی دارند استفاده کنید. در برخی از موارد ممکن است باوجوداینکه شما رژیمهای متنوعی را دریافت میکنید بازهم تأثیری که میخواهید را مشاهده نمیکنید به همین دلیل بهترین فرد برای اینکه برای شما رژیم مناسبی تهیه کند خود شما هستید.
البته رژیم نویسی کار آسانی نیست و بهتر است تا با کسب اطلاعات انجام شود. رژیم غذایی مناسب بهاندازه اهمیت دارد که ممکن است باعث شود تا برخی از ویتامینهای شما کاهش پیدا کند و یا حتی در مواردی نیز افزایش پیدا کند به همین دلیل استفاده از یک رژیم مناسب اهمیت بسیار زیادی دارد استفاده از یک رژیم خوب تأثیر مستقیمی بر سلامتی شما میگذارد.
شرکت در بهترین و کامل ترین دوره آموزش رژیم نویسی دکتر زکوی
مقدار دریافت کالری در تناسباندام
همانطور که میدانید دریافت روزانه کالری برای بدن شما اهمیت زیادی دارد دریافت کالری میتواند در بخشهای مختلفی مانند قد جنس وزن سطح فعالیت و… در بدن شما تأثیر بگذارد برای اینکه بدانید به طور میانگین در روز چه مقدار کالری دریافت کنیم باید گفت حدود ۲۰۰۰ کالری در طول روز برای بزرگسالان نیاز است اگر شما میخواهید وزن خود را کاهش دهید لازم است تا در هر هفته حدود ۷۰۰ الی ۵۰۰ گرم کالری را از برنامه غذایی حذف و اگر میخواهید یک کیلو وزن کم کنید حدود ۱۵۰۰ تا ۱۰۰۰ گرم کالری به کاهش دادن نیاز دارید.
فعالیتهای مختلف باعث کاهش کالری بدن نیز میشود درصورتیکه شما بههیچعنوان فعالیت حرکتی و یا ورزشی نداریم و اگر میخواهید اندامی نرمال داشته باشید بهتر است تا در طول روز ۱۸۰۰ کالری مصرف کنید. افرادی که دائماً در حال جنبوجوش و فعالیت کردن هستند لازم است تا به طور روزانه دو هزار و ۲۰۰ کالری مصرف کنند.
رعایت سلامت در رژیم غذایی
همانطور که گفتیم مهمترین نکته برای دریافت رژیم غذایی با استفاده از رژیم نویسی توجه به حفظ سلامتی شما است. توجه داشته باشید که در کنار تناسباندام لازم است تا تمامی موارد سلامتی را جهت حفظ بدن در مقابل بیماری رعایت کنید. باتوجهبه این موضوع دریافت برنامه غذایی آنچنان که فکر میکنید ساده نیست و اهمیت بسیار زیادی دارد بنابراین نکات لازم را برای این امر رعایت کنید.
یکی از مهمترین مواد غذایی که سلامت بدن شما را تضمین میکند سبزیها و میوهها هستند. ممکن است شما هم شنیده باشید که هنگامی که مریض هستید پزشکان به شما آبمیوههای مختلف را تجویز میکنند زیرا آبمیوهها سرشار از ویتامینهای مختلف هستند. همانطور که گفتیم سبزیها نیز مانند میوهها در رژیم غذایی و برای حفظ و تقویت سیستم ایمنی بدن بسیار بااهمیت هستند. مصرف جو و برنج و منابع غذایی سرشار از کلسیم مانند پنیر و شیر و تمامی لبنیات بدون لاکتوز باید در برنامه غذایی شما قرار بگیرند.
وعده های غذایی
باوجوداینکه مواد غذایی مختلف در تناسباندام شما اهمیت زیادی دارند اما توجه داشته باشید که یکی از مهمترین روشها برای اینکه به اندام دلخواهتان برسید و رژیم غذایی مناسبی داشته باشید برنامهریزی مناسب برای وعدههای مختلف غذایی شما است. به طور معمول در طول روز سه وعده غذایی به طور ثابت مصرف میشود صبحانه ناهار و شام البته میان وعدههایی نیز وجود دارند که درنظرگرفتن مواد غذایی مناسب در این بعدها نیز بیاهمیت نیست.
از قدیم گفتند که روزی که با صبحانه مقوی شروع شود تا پایان روز شما از نیرو و قوای خاص ای استفاده میکنید بنابراین خوردن صبحانه را فراموش نکنید و در ساعات اولیه روز به میل کردن صبحانه بپردازید. با وجود این که عامه افراد فکر میکنند که خوردن شام مضرتر از خوردن ناهار است اما اینطور نیست و بهتر است ناهار سبکتر از شام انتخاب شود.
رژیم غذایی در زندگی شما تأثیر بسیار زیادی دارد اما در نظر داشته باشید که رژیم غذایی شما متناسب با سلیقه شما و میل و اشتیاق شما باشد درصورتیکه رژیم غذایی بهدرستی انتخاب نشود ابتدا باعث بیمیلی شما میشود و رفتهرفته سلامتی شما را به خطر میاندازد انتخاب یک رژیم مناسب برای وعدههای غذایی بسیار مهم است.
دریافت وعدههای غذایی متناسب باتوجهبه فعالیتهای روزانه شما در طول روز بسیار مهم است و لازم است تا شما حتماً به این موارد توجه کنید درصورتیکه فعالیت شما بیشتر از دریافت کالریهای روزانهتان باشد بدن شما ضعیف میشود و در برابر بیماری آسیبپذیر میشود به همین دلیل دریافت کالری بهاندازه مناسب در برنامه غذایی قرار دهید.
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